Tips For Staying Healthy While Eating Out

Healthy eating does not require complete seclusion. The idea behind eating healthy, and being healthy, is that you can enjoy life. Socializing and dining out are a common part of life in all developed countries. The chance to relax and enjoy a meal that someone else prepares makes dining out an enjoyable treat. Even bodybuilders and the “health nut” needs to be able to eat out at times.

Most restaurants are not diet-friendly for the bodybuilder. Foods in a restaurant are usually high in calories and fat. Restaurants spend a lot of time and money on developing food that tastes good, without a lot of regard for the health of the food. Customers come to the restaurants for the taste, and they don’t survive if the customers don’t come. That is why they use ingredients in their foods that are high in fats and sugar, and consequently taste, to make the food more flavorful.

This does not mean that bodybuilders need to avoid restaurants all together. Healthy eating can still be accomplished while eating out, it just takes a little pre-planning and a careful scanning of the menu. The planning starts with the restaurant selection. In today’s market, restaurants have to offer healthy or light choices on the menu. Those that don’t risk losing a lot of potential customers. The key is choosing a restaurant that has healthy choices that you enjoy. Eating something, just because it is the only healthy choice, is not really enjoying the experience of eating out.

Mental preparation is an important step in maintaining a healthy diet while eating out. The sights and smells in the restaurant are bound to tempt you. That creamy fettuccini alfredo the waitress carries by will have your taste buds watering. Ask for a seat as far from the kitchen as possible. Sit near the window so you look out the window instead of at other plates. Take the time to remind yourself why you are eating healthy and set your mind right. Enjoy the experience of dining out and focus on the companionship and atmosphere, not food.

Avoid appetizers and breads that add a lot of extra calories to the meal before it really begins. Have a salad instead of fried appetizers. Cut out the extras on the salad (croutons, meat, fried chicken, etc.) and ask for the dressing on the side. Baked or broiled, plain (unbreaded) choices are best. Avoid heavy creams and sauces that add tons of calories. Fish or chicken make a good dish, with a light lemon or olive oil dressing. Add some steamed vegetables for some color and fresh flavor, without adding many extra calories. If you see something you like on the menu ask for it to be prepared your way. If the cook won’t do it then ask for a manager, explain your situation, and offer to go to a rival restaurant if they won’t help you out. This is usually enough to get your meal your way.

Water is the best drink choice. Add some lemon for flavor, if you wish. Diet iced tea is another good choice. Diet sodas are less healthy but will not add a lot of extra calories. Regular sodas are never a good choice because they add a lot of useless calories (as many as 250 per glass.) Fruity drinks and creamy shakes are definite calorie traps. Alcohol in strict moderation might be okay occasionally, however, the calories must be counted.

One major problem with eating out is the obligation to clean the plate. Many people feel that if they paid for it they must eat it. Instead, just eat until you are comfortable (not stuffed), then have the rest of it bagged up and take it home with you for a meal later. It is actually a good practice to leave a little food on the plate. Skip dessert. Most restaurant desserts are very large and high in calories (and often quite expensive.) Remind yourself that the money spent for the meal was for the atmosphere and the convenience of having someone else cook.

Don’t be afraid of eating out. It is easy to maintain a healthy diet and build muscle without gaining fat when dining out as long as you plan ahead and take the time to study the menu. Program yourself to focus on a healthy eating plan and you will find the enjoyment of eating out again, without sacrificing your hard work.

Creatine Supplementation

Creatine is a staple in the bodybuilder’s arsenal. When creatine entered the market it was considered a natural replacement for steroids. Marketing hype claimed that it was going to change the market forever. Creatine, reportedly, increased strength and lean muscle mass and strength as well as steroids. The affordable price of creatine made it an instant success. Bodybuilders everywhere jumped on the creatine wagon.

As new supplements hit the market, with more hype, creatine was forgotten. When creatine did not live up to its hype in real world results, people turned their attention to new products. Many new supplements, like hormonal pre-cursors, joined the game and overshadowed creatine. Just like so many other well-hyped supplements, they rode the crest of fame and soon languished in infamy. Following the normal trend, new supplements came on scene to replace these and quickly followed suit but creatine is still around. Creatine does have some solid, research-backed results. The real-world results, which really are the only ones that count, have backed up the research results. To understand the benefits of creatine it is important to know what it is and how it works.

Creatine introduces extra phosphates into the energy cycle, at the cellular level. Phosphates are an important part of ATP (adenosine tri-phosphate.) ATP is the immediate energy cycle, it is used for short explosive bursts of energy. It is used for most cellular functions and to produce energy at the cellular level. Activities such as explosive weight lifting, short sprints, and jumping rely on ATP to produce the powerful forces needed. When energy is needed the bond between one of the phosphate molecules and the adenosine molecule is split resulting in a release of energy and leaving a phosphate molecule and ADP (adenosine di-phosphate.) ADP must find a free floating phosphate molecule to bind to in order to become ATP again and create a potential for energy. This is where creatine enters the picture. Creatine places many more phosphates into the cycle for more potential. Additional phosphates means that the ATP energy cycle lasts longer and may produce more energy, resulting in more powerful contractions and delay of the lactic acid energy system. This introduction of more phosphates means more ATP being stored in the muscle cells. This results in more powerful and longer lasting muscular contractions.

Creatine also affects the amount of water stored in the muscle. The additional phosphates creates an imbalance within the cell, requiring more water to be introduced to balance the cell. The muscle cells increase in size with the added water, creating a fuller muscle. A leverage advantage is created which leads to greater power output by the muscles, as well. The temporary increase in size is gradually replaced by protein and structural cells, leading to harder muscles.

Since creatine pulls water into the muscle cells, dehydration is a concern. When supplementing with creatine water intake should be increased to offset this factor. It will also ensure that the water is available to be pulled into the muscles. Extra water is beneficial to overall health anyway.

Dosing of creatine can follow two basic structures. Some people swear by the loading and maintenance formula. This requires anywhere from 2 to 5 days of large doses of creatine to load the muscles followed by a maintenance period. This maintains the creatine at optimum levels. The loading phase may be repeated every 12 to 18 weeks, if needed. The second dosing schedule is a level dosing formula. This follows a level dose from start through the entire supplementation period. The maintenance dose may be slightly higher than in the loading and maintenance formula. In either dosing schedule, taking the creatine with a drink containing simple carbohydrates, such as juice (grape juice is preferred) my increase the uptake of the supplement.

There are hundreds of different manufacturers and each one has a slightly different formula. Each one can supply pages and pages of research about their product and why it is the best. Although the different formulations might approach the issue from a slightly different angle, they are all essentially the same. Any supplement that will introduce extra phosphate molecules into the ATP system will result in more energy, which is the ultimate goal.

Creatine is a simple supplement with a simple process for increasing power output and muscular size. Creatine works at a cellular level to produce more energy for stronger contractions, meaning more strength and more weight lifted. This translates to larger and stronger muscles. Now, isn’t that the goal of all bodybuilding supplements?