Nutrition & Diet : The Need To Feed

Being an athlete demands great strength, endurance and of course stamina. For your body to keep up with your rigorous bodybuilding workout you have to nourish your body correctly. Your weight goal also greatly influences your diet. If you’re interested in gaining weight your nutritional intake will differ considerably from that of one focussed on weight loss.

The one most important tip for optimizing your workout performance in regards to your diet is to drink loads of water before, after and during your training session. Other important guidelines to follow for a healthy bodybuilding diet are:

• Construct a balanced diet with healthy foods and bodybuilding supplements and stick with it. Never skip a meal.
• Avoid animal product high in dietary fats, saturated fats and cholesterol. Rather opt for leaner protein products to reduce your fat intake.
• Cheat meals are a must over the weekends, it completely motivates you to stick to your diet the coming week.
• Stay disciplined to a constant diet.

Hennie Kotze has perfected a completely balanced diet that is jam-packed with all the nutrients he’ll require to ensure a productive and successful bodybuilding workout. He has also designed 2 specific diets, the off-season and pre-contest diets.

Hennie also incorporates a whey protein supplement, SSN, into his diet. Having a shake when he wakes up and combined with his meals has a great effect on the outcome of his training. If you have any questions in regards to a balanced diet specifically designed for bodybuilding and weight training please feel free to contact Hennie by completing the form on the contact page.

Meal 1 3:45 AM	100% Whey Protein Glutamine Powder Taurine Vitamin E Vitamin C
Meal 2 4:30 AM	80 g Oats Mixed 40 g Muesli (dry weight) or 120 g Tastee wheat (uncooked) 100% Whey Protein Vitamin C 500 mg Calcium Zinc Vitamin B Complex Flax EFA
Meal 3 7:30 AM	Anabolic Muscle Builder
Meal 4 10:00 AM	150 g Potato or rice (cooked weight) 200 g Lean Mince 1 Banana
Meal 5 12:00 PM	150 g Basmati rice (cooked weight) 200 g Chicken Breasts 1 Banana Vitamin C 500 mg
Pre-Workout 2:00 PM	N.O. Crea-Pump Glutamine Powder BCAA Powder Taurine Vitamin E Vitamin C
Post-Workout 1 3:30 PM	Anabolic Muscle Builder Glutamine Powder BCAA Powder Taurine Vitamin E Vitamin C
Post-Workout 2 4:00 PM	Anabolic Muscle Builder
Meal 5 8:00 PM	200 g broccoli or Aspergillums (uncooked) 200 g Fillet / Chicken Breasts / Hake
Before bed	Slow release protein shake Glutamine Powder BCAA Powder Flax EFA

Meal 1 3:45 AM	100% Whey Protein Glutamine Powder Taurine Vitamin E Vitamin C
Meal 2 4:30 AM	100 g Oats 30 g Raisins 1 Banana Vitamin C 500 mg Calcium Zinc Vitamin B Complex Flax EFA
Meal 3 7:30 AM	4 Rice cakes 1 Banana 8-10 egg whites
Meal 4 10:00 AM	100 g Basmati rice and 1 cup mixed veg 250 g Chicken fillet 1 Green apple
Pre-Workout 12:00 PM	100 g Basmati rice and half cup mixed veg 250 g Lean mince Vitamin C 500 mg
Post-Workout 4:00 PM	100% Whey Protein Glutamine Powder BCAA Powder HMB Taurine Vitamin E Vitamin C
Meal 5 5:00 PM	200g Chicken fillet 2 slices pineapple 100 g
Meal 6 7:00 PM	200 g broccoli or Aspergillums (uncooked) 200g Fillet/Chicken Breasts/Hake
Before bed	Slow release protein shake Glutamine Powder BCAA Powder Flax EFA