second question

[Youngblood]

Well-rounded meals, focusing on load ups of complex carbs for workouts. Then protein for recovery. Lots and lots of water throughout the day. But largely a well-balanced diet of all the major food groups, and staying away from preservatives, over abundance of sodiums and not too much or too less of any one thing.

I supplement with a whey protein/L-glutamine mix right after workouts, plus take a good liquid multi vitamin twice daily.

All one really has to do is have a look at a good balanced food group program and make a few adds on the carbs and protein unless you are looking to gain or lose.

Hardest thing is breaking away from eating crap food, and it isn't all that hard to spot. Most people just don't want to give up the pop and chips etc tho.