Saturday, 16 Jan 2021

The Role of Nutrition and Body Recovery

How to grow Dick
The Role of Nutrition and Body Recovery
- A man with a seven-inch (18 cm) penis may proudly compare his organ to the average man’s five to six inches (12-15 cm) but be intimidated when learning another wields an eight-inch (20 cm) rod.

  Various factors regarding nutrition

A significant part of injury prevention and body rehabilitation is knowing when to rest. Contrary to what many people believe, the body does not get stronger and more resilient during training sessions or workouts. The body repairs itself when it gets the chance, and this occurs when you engage in rest. The meaning of rest here is not necessarily a day on which you do absolutely nothing, but a day on which you perform no excessive or repeated physical activity. This ‘rest’ day will give the body a chance to recuperate and repair the damage done to it in the training sessions you have performed.The Role of Nutrition and Body Recovery.

 In this article we are going to look at various factors regarding nutrition, rest and body recovery that are important to consider for injury resilience and body rehabilitation.


 There is an old saying along the lines of ‘you cannot out-train a bad diet’. This suggests that all of the physical activity in the world will struggle to outweigh the effects of a poor or inadequate diet. For this reason, we cannot ignore the importance of this subject when developing a book on physical training. Your time is precious and we want you to maximise the gains from your hard work and efforts.

 Meat, fish, eggs, vegetables, fruit 

In addition to rest and good-quality sleep, nutrition is a key factor in recovering from workouts, staying injury free and rehabilitating existing injuries. There are two factors that must be considered when talking about nutrition: the first is the type or quality of nutrient, and the second is quantity. It may be obvious that meat, fish, eggs, vegetables, fruit and other natural foods are the types that you should eat. Natural, unprocessed foods present the body with easy-to-access nutrients in a form that our digestive systems have evolved to deal with.

The Role of Nutrition and Body Recovery - photo 1The Role of Nutrition and Body Recovery

 It is a little trickier, however, to quantify the amount or volume of food that should be consumed to recover body  and grow following workouts, and to reduce the onset of chronic musculoskeletal injury. On the one hand, you must eat enough food so as to not deprive the body of the nutrients that it needs, but not so much that unwanted weight gain becomes an issue. Thankfully, it is very difficult to eat so much natural food that non-lean weight gain results. Even the largest and strongest humans on the planet (athletes who compete in professional strongman competitions) have to force themselves to eat huge quantities of food to get as big as they are. Natural food is rarely high in calories, and so mountains of vegetables will still only contain a similar calorie content to a very small portion of junk food. Junk food tends to be ‘dense’ in calories, and so to eat enough of it to fill you up means consuming a large amount of energy. And do not even get us started on washing it down with a fizzy or juice drink. Such foods and drinks are often high in sugars and/or saturated fats. It is now accepted that a calorie is not just a calorie: the source of that unit of energy is important to understand, as some chemicals are processed much more easily than others, while some go straight to storage (usually as fat). The Role of Nutrition and Body Recovery.

 Age, height, weight, muscle mass, training history and genetics

The quantity of food that you need will vary depending on a number of factors, including age, height, weight, muscle mass, training history and genetics. We can only offer general guidelines here, since every reader will differ with respect to the factors listed above. The first guideline is to eat at least three meals a day, ideally spaced out equally. You do not want to get into the habit of missing meals or of eating a small amount at one sitting and then a large amount at another.

 Role of the Protein

The Role of Nutrition and Body Recovery. The second guideline is to ensure that a protein source is present in every meal. Protein is the nutrient that has the highest satiety rating of any nutrient, keeping you feeling fuller for longer. Protein also provides the building blocks of muscle and connective tissues, such as tendons and ligaments; these are all structures stressed and strained by physical training and daily postures and movements. Developing lean mass in the form of muscle will raise your resting metabolism, meaning that even at rest you will have energy-hungry cells that require feeding; this will contribute to keeping your weight under control. It also means that you must keep feeding the beast in order to maintain that newly gained muscle mass. Having well-developed muscles and connective tissues will also contribute to your physical resilience by protecting joints and absorbing external and internal forces.


Role of Water. You drink enough water

The third guideline is to make sure that you drink enough water during the day. Chronic dehydration can be misinterpreted by the brain as hunger, driving the desire to take on unneeded calories instead of essential fluids. Muscle, connective tissue and joints require an adequate water composition to ensure normal physiological functioning and resistance to daily trauma.

The Role of Nutrition and Body Recovery - photo 2

The Role of Nutrition and Body Recovery

 Avoid junk and processed food wherever possible for the reasons discussed above. As a simple clarification, junk and processed food is anything that is far from the natural source food. This includes all of the usual culprits, such as fast food, sugary snacks, drinks that are a luminous color, and anything else with an unnatural appearance. You can also add to this list processed sugar and flour, and any other product that has been highly refined or processed.

 Basic Nutrition for Growth and Repair

 The Role of Nutrition and Body Recovery. While the advice so far in this article. has been general enough to improve health for the vast majority of people, there are some specific nutrients that will help with injury prevention and body rehabilitation.

 Protein and Diet

 You are made of protein. From the enzymes that regulate your cell activity, to the structural muscle and connective tissue fibres, protein is essential for repairing and replacing such things on a daily basis. As the entire premise of this book revolves around building resilience and strength in the body to reduce the incidence and severity of injury, and to rehabilitate existing injuries, it makes sense that protein is perhaps number one on the list of important nutrients.

 The Role of Nutrition and Body Recovery. The protein that you consume in your diet, whether it is from animal or plant sources, is made up of building blocks called amino acids. Once digested, the amino acid ‘blocks’ are reorganised to build new structures within your body. This process could be the repair of the ligament collagen fibres that you damaged during an ankle sprain; it could also mean an increase in muscle mass to support and power occupational or sporting activities. With regard to building muscle mass, or at least ensuring adequate muscle repair, the general daily recommendation is to take in two grams of dietary protein for every kilogram of body weight.

The Role of Nutrition and Body Recovery - photo 3

The Role of Nutrition and Body Recovery


 Strong bones are essential for maintaining skeletal strength and for protecting against bony injury, such as a stress fracture. Calcium is needed for strong bones, as it is one of the key minerals that impregnates and hardens the protein framework of your skeleton. This particular nutrient is often linked solely to a dairy-based diet, but there are in fact many dietary sources of calcium. Lots of people, not necessarily just those who are lactose intolerant, are moving towards a dairy-free diet. By learning about other sources of calcium, you need never be short on this essential mineral nutrient, whatever your preference. Sources of calcium include:

  •  – Milk
  •  – Kale
  •  – Sardines
  •  – Yogurt
  •  – Broccoli
  •  – Watercress
  •  – Cheese
  •  – Bok Choy

The Role of Nutrition and Body Recovery - photo 4

The Role of Nutrition and Body Recovery

 Vitamin D

 Vitamin D is a nutrient that is tied inextricably to calcium, in that the body needs vitamin D to be able to process calcium for bone health. In other words, you can drink all of the milk in the world, but if you do not ingest adequate vitamin D, your body will not be able to utilize all of the calcium. The Role of Nutrition and Body Recovery.

 Vitamin D can be found in a range of foods, and a balanced diet should provide sufficient amounts. The body will also synthesize vitamin D with exposure to sunlight, but the vitamin is more readily available from sunshine, with the consensus being around 20 minutes of direct sunshine a day. This does not mean exposure to harmful UV rays, and so sunscreen should still be used. Exercising outdoors for 20 minutes a day with a bulletproof-body routine will contribute immensely to physical health and resilience.

The Role of Nutrition and Body Recovery - photo 5

The Role of Nutrition and Body Recovery

 Vitamin C

 Most of us have heard the old adage that vitamin C is good for keeping colds away, but the evidence for this is lacking. What most people are not aware of is that vitamin C is also very good for injury prevention and rehabilitation. There are a number of reasons for this:

  1. It helps in the building of collagen, which is vital for repairing connective tissues, such as ligaments and tendons, and the general support structures of the body.
  2. It increases the amount of iron absorbed from food, useful in haemoglobin production for improved oxygen-carrying capacity.
  3. It is a known antioxidant, protecting the body’s cells from harmful free-radical activity.

The Role of Nutrition and Body Recovery.  There are a lot of foods that contain vitamin C – here are a few suggestions:

  •  – Broccoli
  •  – Papaya
  •  – Bell peppers
  •  – Brussels sprouts
  •  – Strawberries
  •  – Pineapple
  •  – Oranges
  •  – Kiwi fruit
  •  – Cauliflower
  •  – Grapefruit
  •  – Tomatoes

The Role of Nutrition and Body Recovery - photo 6

The Role of Nutrition and Body Recovery

 How much vitamin C to include in your diet is up for debate: the normal recommended daily allowance is 90 mg for men and 75 mg for women. Some studies have suggested that increasing this amount to 400 mg can be more optimal for health. One scientific study recommended taking 1,000–2,000 mg of vitamin C every day for a short time (five days) following injury. Vitamin C is water soluble, however, and cannot be stored in the body; it is therefore likely that excessive amounts will be lost without any benefit.

 The Role of Nutrition and Body Recovery. Before you run off to the shops to buy hundreds of vitamin C pills, we offer a word of caution. Massively increasing vitamin C intake can result in some side effects, including nausea, abdominal cramps, headaches, fatigue and even kidney stones.

 The Importance of Carbohydrate

 Carbohydrate has had some bad press recently regarding body health and weight loss. The media can have a tendency to advocate ‘throwing the baby out with the bath water’; with respect to diet, this means excluding even beneficial carbohydrate. Carbohydrate is an important nutrient that contributes to health and athletic performance. What we really need to be aware of is the source of the carbohydrates being taken into the body.

 The Role of Nutrition and Body Recovery. We can understand this a little more easily if we think of starchy and non-starchy carbohydrates. Non-starchy carbohydrates are those that still provide the energy that our body need, but do not have the high calorie content or the blood-sugar raising properties that starchy carbohydrates do. Leafy vegetables, carrots, cauliflower, green beans, sweet corn and sweet potatoes are some examples of non-starchy vegetables. Try to include as many of these foods as possible in your diet. A typical meal, for example, might be grilled chicken breast, peas, broccoli, carrots and brown rice. This will contain protein from the chicken, fat from the chicken, and non-starchy carbohydrates from the vegetables. Everything the body needs will be present in this type of meal, and as long as you try to stick to this type of eating plan, you will find that your health, weight-loss, fitness and injury-prevention goals will be achieved.

The Role of Nutrition and Body Recovery - photo 7

The Role of Nutrition and Body Recovery

 Cakes, donuts, ice cream and chocolate

In contrast, starchy carbohydrates are those that are found, for example, in bread, pasta, potatoes and rice. They are normally stodgy and moderate to high in calorie content, and can contribute to weight gain if eaten to excess. If we expand this to include processed foods, such as cakes, donuts, ice cream and chocolate, you can see how eating these might contribute to weight gain and to an increase in body fat percentage. It makes sense from a health perspective to limit the intake of these types of food as much as possible. Eating rice and potatoes is fine, but try to go for brown rice, and limit potatoes to a sensible minimum.


The Role of Nutrition and Body Recovery. The real culprit is processed and refined carbohydrate. As the name suggests, these are not naturally occurring states of carbohydrate; they are, however, derived from natural foods, and this is where the confusion can arise. You may often see products being badged as ‘no added sugar’, or ‘contains natural sugars’. Sugar is a natural substance, found in abundance throughout many natural foods. It is the way in which this sugar is delivered to the body, however, that requires attention. Some sugars after being processed are difficult for the body to handle, and so either are converted to storage (weight gain!), or add to the workload of the liver (where toxins are processed!).

 Across the developed world, we are now seeing an increase in metabolic syndromes, obesity and non-alcoholic liver disease. Further discussion on this topic is beyond the scope of this book, but there are plenty of other information sources out there from which you can learn more. A final word on this matter – make your body work for its calories. If they come easily, and in large amounts, then common sense might suggest this is not what our systems have evolved to process.


 The statistic that says that the human body is composed of 60% water indicates that this often-overlooked nutrient is essential, and that this is one fact worth taking seriously. Chronic dehydration is thought to affect a significant percentage of the population; the situation is made worse by the modern diet, as many people substitute other drinks for water. Relying on coffee, tea, soft drinks and possibly alcohol as a source of hydration is an unwise decision. Both coffee and tea contain caffeine, which is a known diuretic, and this will cause you to lose water by urinating more. Soft drinks contain water, but they also contain a concoction of other chemicals that you may not want in your body, including copious amounts of refined and processed sugar. In addition to being ‘empty’ calories that cannot really help to repair your body, sugar will make losing weight (if this is one of your goals) much more difficult. There really is no point in moving one step forwards if your regular soft drink intake is moving you two steps backwards.

The Role of Nutrition and Body Recovery - photo 8

The Role of Nutrition and Body Recovery

 Many people face the problem of not knowing how much water to drink in a given time period. To help you out in this regard, we have included a simple table to show you how much water you should aim to drink in a 24-hour period. Note that the water intake will vary, depending on a number of factors, including climate, fitness, body size and the amount of exercise performed.

“Bulletproof Bodies”

Ross Clifford & Ashley Kalym

A Four-Inch-Long Penis Is More Than Adequate

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