juices for strength

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By Lars Andersen Copyright © 2012 Lars Andersen

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Juicer Recipes, Diet and Nutrition for Maximum Strength Training Gains (Food for Fitness Series)

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Page 1: Juices for strength

By Lars Andersen

Copyright © 2012 Lars Andersen

Page 2: Juices for strength

Juices for Strength

Juicer Recipes, Diet and Nutrition for Maximum Strength Training Gains (Food for Fitness Series

Copyright © 2012 Lars Andersen

Page 3: Juices for strength

Published by Nordic Standard PublishingAtlanta, Georgia USA

ALL RIGHTS RESERVED:No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the author.DISCLAIMER:While all attempts have been made to provide effective, verifiable information in this Book, neither the Author nor Publisher assumes any responsibility for errors, inaccuracies, or omissions. Any slights of people or organizations are unintentional.This Book is not a source of medical information, and it should not be regarded as such. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering a medical service. As with any medical advice, the reader is strongly encouraged to seek professional medical advice before taking action.

Copyright © 2012 Lars Andersen

Page 4: Juices for strength

Books by This Author• The Smoothies for Runne

rs Book• Juices for Runners• Smoothies for Cyclists• Juices for Cyclists• Paleo Diet for Cyclists• Smoothies for Triathletes• Juices for Triathletes• Paleo Diet for Triathletes

• Smoothies for Strength• Juices for Strength• Paleo Diet for Strength• Paleo

Diet Smoothies for Strength

• Smoothies for Golfers• Juices for Golfers

Page 5: Juices for strength

Table Of ContentsChapter 1: Juices And Juicing For Strength Training And Muscle BuildingChapter 2: Balanced nutritionChapter 3: The benefits of juices for strength trainingChapter 4: Max flavor for max benefitsChapter 5: HydrationChapter 6: General information about your juicesChapter 7: Pre-workout juices – for workouts up to 1 hourChapter 8: Pre-workout Juices - For Workouts Lasting 1 Or More HoursChapter 9: Post-workout juicesExclusive Bonus Download: Smoothies for athletes

Copyright © 2012 Lars Andersen

Page 6: Juices for strength

Chapter 1: Juices And Juicing For Strength Training And Muscle Building

"Our bodies run on the fresh green fuel of the land" – Terri Guillemets

It is popularly believed that eating large quantities of steak and drinking raw eggs goes hand-in-hand with building muscle. It's a misconception that has grown from the fact that these foods offer a good source of protein, and protein is essentially the body's muscle builder. However, while protein does have an important role to play in tissue growth and repair, it is not necessary to eat excessive amounts of protein to build muscle. Eating a large steak every morning may be described as a "body-builder's breakfast" but contrary to the popular belief, meat is not in fact the best source of protein available.

The complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Copyright © 2012 Lars Andersen

Page 7: Juices for strength

Chapter 2: Balanced NutritionA balanced diet contains a healthy mix of carbohydrates, protein, fats, vitamins and minerals, and the more physically active you are on a daily basis, the more calories you need. The foods you eat must fuel your body and your mind, keeping your muscles energized and your brain focused and alert. This means consuming quality, healthful calories. The optimal mix of nutrients needed to achieve a healthy balance in your diet is 60 percent carbohydrates, 30 percent fats and 10 percent protein.

The complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Copyright © 2012 Lars Andersen

Page 8: Juices for strength

Chapter 3: The benefits of juices for strength training

Copyright © 2012 Lars Andersen

Building muscle and developing strength and power is all about progressively overloading your muscles to promote adaptation. Using an appropriate training plan, the more your body is asked to do, the more it becomes able to do; your body adapts to the repeated demands being placed upon it.

Resistance training creates microscopic damage in your muscles and it's the natural repair and regeneration process that leads to increases in muscle size and strength. However, the process of repair and regeneration requires appropriate nutrition and this is where a nutrition-packed juice can provide your body with a powerful boost.

The complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Page 9: Juices for strength

Chapter 4: Max flavor for max benefits

Copyright © 2012 Lars Andersen

Fresh ginger, garlic and parsley can all be juiced along with fruits and vegetables but dried versions can also be mixed in to "spice up" your juices and add to the nutritional content. Experimentation is the only way to discover the flavor combinations that work best for you. The fresher your ingredients, the more nutritional value they hold, but it is worth noting that frozen produce can represent a good choice when fresh foods may have spent a little longer than ideal on the grocery store shelf. Organic produce will generally offer a healthier choice in terms of the number of chemicals used in the farming process but non-organic produce still provides the nutrients you need to fuel your body and to boost your overall health.

The complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Page 10: Juices for strength

Chapter 5: Hydration

Copyright © 2012 Lars Andersen

Adequate hydration is essential at all times as fluid in your blood transports glucose to the working muscles and takes away the metabolic by-products. A fresh juice provides a practical way to top up and replenish essential fluids but it's worth noting that the water content of the fruits or vegetables you choose can significantly increase your overall fluid intake.

The complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Page 11: Juices for strength

Chapter 6: General information about your juices

Copyright © 2012 Lars Andersen

These juices are divided into 3 categories, each designed to meet the nutritional needs of strength training athletes at three key times:• Pre-workout– for workouts lasting up to 1 hour;• Pre-workout– for high workouts lasting 1 or more hours;• Post-workout.The great majority of the ingredients in these recipes have a low Glycemic Index.If you can't find the fresh fruit you need for a recipe, feel free to replace it with frozen. Frozen fruits have the same nutritional content as the corresponding fresh fruits.

The complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Page 12: Juices for strength

Chapter 7: Pre-workout juices – for workouts up to 1 hour

Copyright © 2012 Lars Andersen

1. Pomegranate juice with broccoli2. Pumpkin and apple juice3. Loquat and pear juice4. Mango, orange and banana juice5. Watermelon and honey juice6. Pineapple, peach and apple juice7. Coconut, lemon and strawberry juice8. KIWI, Banana And Pear Juice9. Papaya and cucumber juice with mint10. Apple, pear and banana juice with watercress11. Apple and raspberry juice12. Plum and pineapple juiceThe complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Page 13: Juices for strength

Chapter 8: Pre-workout Juices - For Workouts Lasting 1 Or More Hours

Copyright © 2012 Lars Andersen

13. Mango and strawberry juice14. Passion fruit with lemon and orange juice15. Peach and watermelon juice16. Plums and raisins juice17. Apricot and banana juice18. Melon and fig juice19. Peach and pineapple juice with cabbage20. Cherry juice with romaine lettuce21. Coconut, mango and orange juice22. watermelon and apricot juice

The complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

Page 14: Juices for strength

Chapter 9: Post-workout juices

Copyright © 2012 Lars Andersen

23. Passion fruit and apple juice24. Blackberry, Blueberry And Peach Juice25. Melon, pear and coconut juice26. Raspberry, Cherry And Coconut Juice27. Guava And Pineapple Juice28. Kiwi, Pear And Strawberry Juice With Kale29. Multi-fruit Juice With Collard Greens30. Orange And Blackberry Juice31. Strawberry And Papaya Juice With Spinach32. Grape and melon juice33. Raspberry and blueberry juice34. Currant and pomegranate juice35. Beet and orange juice with gingerThe complete book is available on Amazon:http://www.amazon.com/Juices-Golfers-Achieveing-Performance-ebook/dp/B008U7UJLU/

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Exclusive Bonus Download: Smoothies for athletes

Copyright © 2012 Lars Andersen