Mediterranean Diet 101

Supplements on Carbohydrate Cycling Diet

Meals and Supplements are very important for any diet, Carbohydrate Cycling Diet included. You are what you eat and if you are not careful with your nutrition, you are going to lose more muscles than fats.

All meals (solid foods or supplements) must be P+F meals (protein + fat), except:

- Breakfasts – they 'can' be P+C (protein + carbohydrates), but be very careful regarding carb sources
- Last solid meal before gym workout or HIIT running
- Post Workout Meal (PWM) shake
- First solid meal after gym workout or HIIT running

Protein + Fat MealExamples of P+F meals are any kind of meat, fish, cottage cheese, low fat cheese, egg whites or omega-3 eggs with leafy vegetables and maybe a tablespoon of olive or similar good oil. Examples of P+C meals are any low fat sources of animal protein and simpler carbs like whole wheat pasta, brown rice, or even potatoes. Some might argue that whole wheat pasta, brown rice and potatoes are not simple carbs, but when you are on a restrictive diet and don't want to provoke insulin, that yes, they are simple carbs.

Carb Cycling Diet Supplements

Meal Replacement PowderMeal Replacement Powders (MRP) – real food is real food, but when on the run, a shake here and there is great way to increase daily protein intake without increasing carbohydrate and fat intake. To increase daily fiber and healthy fats intake, add milled flax seeds – they have almost no digestible carbs and are loaded with good fats and fibers. If you are going to drink MRPs for breakfasts and daily snacks, than feel free to buy MRPs that are protein blend mixture, just be sure to have some form of casein protein, milk isolate protein and/or egg albumen on first or at least second place. If you are going to use MRPs as bed time shakes – buy pure casein protein or milk protein isolate (80% casein protein) protein powder and make your bed time shakes with milled flax seeds and natural peanut butter.

Whey ProteinWhey protein – good whey protein is basis for nutrition pre, during and after workouts and maybe for breakfast. It is quickly digested and rise amino acids blood levels rather quickly. Used with fast carbs and other, it promotes muscle regeneration and building of new ones.

BCAA SupplementationBCAA – branched chain amino acids are leucine, isoleucine and valine. Due to price, they should be taken in powdered form in various shakes. BCAA in crystal form are one of the purest supplements available and one of the worst tasting.

Multivitamin and MultimineralMultivitamin and multimineral tablets provide body with needed vitamins and minerals. If you eat enough fresh vegetables with animal protein sources and dairy products, you are probably consuming enough vitamins and minerals. Just to be sure, multi here and there and you are fine.

Creatine SupplementsCreatine supplements – creatine monohydrate is great supplement for increasing strength and stamina. It should be taken with your PWM with whey, fast carbs, BCAA etc. On non-training days, one should take creatine monohydrate with some fast carbs in the morning on empty stomach – fast carbs will accelerate creatine monohydrate uptake (before it react and create unusable creatinine). To keep carb intake as low as possible on Low Carbs Days, take creatine in the form of creatine ethyl ester or creatine ethyl ester hydrochloride – in tablet form.

Omega-3 and other healthy fats should be taken in the form of pills. If possible, consume a tablespoon of olive and fish oil per day with some almonds and walnuts – this will provide you with plenty of healthy fats.

NOx SupplementsNOx – Nitric Oxide supplements. These are one of the most disputed supplements. They are formulated to give you energy boost before workout – good workout even on generally low calories can promote fat los and muscle gains. Problem with these supplements is what works for you don't have to work for someone else and vice versa. For example, I prefer Labrada SuperCharge or Dymatize Xpand and I don't 'feel' almost anything when using BSN NO-Xplode. On the other hand, some of my colleagues really explode in the gym or on the track when using BSN NO-Xplode...

Anyway, if you are sensitive to caffeine, much cheaper solution is to drink before workout a scoop of whey, one to two scoops of BCAA and some guarana or other caffeine pill.

Dieting PillsDieting Pills – sometimes called 'last hope for hopeless' is nice addition in good diet and supplement plan – they work only if your nutrition is really spotless. Dieting pills that accelerate metabolism, increase energy, suppress appetite are good to take. Dieting pills that block carbs or fats, also block absorption of vitamins and minerals and should be avoided as much as possible.

Testosterone boosters are not necessary, but if you like, you can give them a try – just be sure not to lower your fat intake under 0.5g of fat per kg of your bodyweight per day.

If you wonder what more supplements you can take to accelerate fat loss and muscle gains, don't you think that this is already enough of them? Or even too much? Let the food be the base of your diet...

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