Michael Jordan's Nutrition - "Eat Like Mike!"

Michael Jordan works hard to stay at his esteemed peak. He is tireless during practice, seemingly even more so during games. He gets up early during the season to lift weights with his trainer.

Perhaps as important, he watches what he eats. This is not lost on teammates. When he returned to the Bulls in the spring of 1995, the previously unpopular locker-room stash of nutritional energy bars started disappearing once players realized Jordan ate one or two before each game.

"Michael is not a big eater," said Tim Grover, Jordan's personal trainer for the last eight years. "He eats only when he's hungry and only until he feels comfortable rather than full."

Grover, who works with several other NBA players, says Jordan is a model client.

"I don't monitor Michael's nutrition plan anywhere near as much as the younger players I consult," Grover said. "He's learned more each year what works for him, what gives him the most energy and stamina."

Jordan is stricter about meals during the season, Grover said. (The team starts training camp later this week.)

"But it's not like I worry about Michael eating junk food during the off-season," said Grover, who has been working daily (lifting, running, cycling) with the Bulls star during the past several weeks. "I actually worry about him not eating. He tends to lose weight quickly; he has a high rate of metabolism."

Grover addresses Jordan's metabolic rate by advising more frequent but smaller meals during the day.

"This helps regulate the blood sugar or insulin level in the body," Grover said. "If he were to eat a big breakfast and then not have any food again until after practice, say around 3 p.m., then his insulin and energy levels would raise up in the morning for a while but crash in the afternoon. It could affect his mood along with his activity level."

Instead, Grover suggests a good-sized breakfast--the biggest meal of the day--followed by a midmorning fitness shake, lunch, a midafternoon fitness shake and a light dinner. On game nights, Jordan might eat a larger dinner instead of the midafternoon snack, then maybe a light snack after the game.

"Skipping breakfast is a bad idea and a common mistake," Grover said. "Eating some food is a good way to get your metabolism going in the morning, especially if you don't like to work out that time of day. After that, you want to have something about every three hours."

A key component of Jordan's nutrition program is the fitness shake. Grover mixes a combination of Gatorade, protein powders and fruits (when a blender is available) that appeals to Jordan's palate and contain the vitamins, minerals, carbohydrates, proteins and even some fats necessary to hit the big shots and shut down opponents on the defensive end of the court.

"When people hear `five or six meals a day,' the first reaction is usually, `How will I find the time?' " Grover said. "We have developed a routine with the shakes that allows Michael to get his nutrients before or after practice or even on the golf course. You don't necessarily have to eat five meals as much as replenish your body five times a day."

Jordan drinks plenty of fluids (mostly Gatorade or water) to avoid dehydration. He also includes a mix of carbohydrates and proteins at each meal while avoiding fatty foods, though he doesn't use an exact formula.

"Exercising can be the easy part, whether it's lifting weights, running on a treadmill or playing basketball," Grover said. "Proper nutrition is often the harder proposition."

THE MENU AT MICHAEL'S

As the Bulls get ready to start training camp, let's look at a typical day's menu for the Chicago superstar:

Breakfast: Large bowl of oatmeal with strawberries, blueberries and raisins; scrambled egg whites; glass of orange juice.

Midmorning: Fitness shake of Gatorade, protein powder and fresh fruit

Lunch: Chicken breast sandwich or lean hamburger; pasta or baked potato; small green salad.

Midafternoon: fitness shake or, on game days, precompetition meal of chicken breast or lean steak, pasta or baked potato, steamed fresh vegetables

Dinner: "Whatever he wants," said Tim Grover, Jordan's trainer.

Source: http://articles.chicagotribune.com/1996-10-02/entertainment/9610020035_1_tim-grover-eats-nutrition

FAT LOSS & Bodybuilding Secrets - BURN YOUR Belly Fat! - Nutrition Advice

Muscle myths explored

A little muscle knowledge can be dangerous, not least in the gym. Discover the truth behind these classic workout myths 

Myth #1: Low weight and high reps build muscle mass

The truth: Most forms of resistance training will build muscle for beginners, but as your body adapts you need to add more weight to keep growing. The key here is that your strength levels underpin your muscular development – more strength equals more potential weight to lift, which means more muscle growth. You’ll lose weight with the low/high mode of training, but for the big gains it’s got to be heavy.

Get constantly evolving workout and nutrition plans personalised for your specific needs and training goals.

Myth #2: Upping your protein intake boosts growth

The truth: Whatever you consume, you'll build fat if you eat too much of it. Muscle growth is a result of stress (training) and recovery (eating and rest). If there’s not enough stress, there’s no muscle. Adding protein 

to your diet boosts the amount your body turns over – it doesn’t automatically grow muscle. Supplements are designed to aid recovery from exercise, but if you’re not exercising you don’t need them.

Myth #3: Running on a treadmill is kinder on joints

The truth: There are three differences between treadmill running and an al fresco dash: air resistance, varying terrain and the fact that the treadmill assists the backward flick of your legs. Outdoor running exposes your body to a variety of challenges, specifically to the stability of muscles. The treadmill is easier, but it comes at a price: a 5% lower calorie burn. To shift that gut, go outside.

Myth #4: You can eat what you want when you're hurting

The truth: Everyone knows post-exercise is the best time to eat. You’ll have depleted muscle glycogen and broken down muscular protein by training, and providing carbohydrates and protein helps you to rebuild. Can you eat what you want when hurting? No. Once you have restocked muscle glycogen levels, any surplus fat or carbohydrate will be stored as fat, regardless of how much you ache.

Myth #5: To get a six-pack, do 100 crunches every day

The truth: No, 100 crunches a day guarantees you a bad back. Research by back specialist Dr Stuart McGill shows you have a given number of crunch-like movements in your back: too many and a back injury awaits. If you want to work your abs, go for plank variations, wheel roll-outs and hip-drive movements. Six-packs are a product of healthy eating: lean protein, and veg with every meal.

Myth #6: It's only a good workout if you're in agony

The truth: It depends what you’re training for. The memory of your sessions should be etched into your muscles, but this should be factored into your programme. If you’re in agony, it’s usually because you’re out of shape, or your training volume is too high and has caused muscular damage. Restart your programme with minimal weights/reps and increase the volume in the ensuing weeks.


Source: http://www.menshealth.co.uk/building-muscle/get-big/muscle-myths-explored