In order to get the best results from your workouts, it is a fact that you must make available to your body all the necessary vitamins and minerals in addition to enough of the major components of the diet i.e. protein, carbohydrate and fats and oils (lipids). The proteins, carbohydrates and lipids are the 'macro-nutrients' of the diet since they are consumed in much larger amounts compared to the 'micro-nutrients' which are the vitamins, minerals and other biological substances consumed in much smaller amounts in the diet than are the 'macro-nutrients', but are found in varying amounts accompanying the macro-nutrients in food.

It is true that most of the micro-nutrients are already present in the foods that make up the macro-nutrients, but hard-training bodybuilders havebeen shown to require much more than food can provide in terms of the micro-nutrients which are often lost out of foods through cooking. In addition, the stresses of training the body uses up a large amount of the micro-nutrients in growth and repair of body tissues, and extra levels are required at amounts that could not be acquired by food alone, and so are taken via a few pills from a health-food store in the morning, evening, and with meals.

These supplements should be taken at breakfast, no doubtedly the most importmant meal of the day, so DONT SKIP IT. After having slept for a few hours, your blood sugar level is low, and the body needs to access materials to help raise these levels. Your muscles can be accessed to raise blood sugar levels which is the exact opposite to what we want which is building muscles (anabolism) i.e. BODYBUILDING!, so Breakfast is now your number one priority.

Therefore, as you can see, a good breakfast is an extremely important meal, which should include milk, an egg-white omelette and complex carbohydrates including rice, which boost blood sugar levels steadily as they are digested. So make sure you give yourself sufficient time in the morning for breakfast otherwise visible results on training will be slow.

If you dont have a very big appetite in the morning then just grab a banana, and don't worry, as your appetite can be your guide, and will increase as you gain weight as you need to nourish new muscle tissue. You will also benefit from extra vitamin B-complex and C supplementation, as they are soluble vitamins and are used up quickly in general tissue metabolism especially when your muscles are growing !!!

So, it would be a ideal to have a go at supplementing with aditional B-complex and C vitamins in the morning and before going to sleep, and prior to your daily workout. When using high levels of vitamins like these, remember to consume extra fluids such as bottled water on its own or mixed to make up sports drinks. And remember that optimum hydration is a must to get rid of waste products from the body tissues that lower levels of fluid intake may not accomplish.

Until next time, train hard and be strong !!!