Hennie Kotze

Hennie Kotze

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:

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

Eat Smart!

Keeping fit is not just a fad - it's a way of life.

Nutrition also plays a major role in strength training. Your diet and bodybuilding supplements have to be regulated and carefully planned out.

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Training Schedule

Throughout my bodybuilding career I would say a big challenge for me was to prove that conditioning rules and not size.

I train 5 to 6 days per week. I prefer to train 1 muscle group per day and I totally exhaust that group with 4 - 5 exercises.

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Sponsors!

Hennie Kotze would like to thank all his sponsors for their support over the years.

Science Sports Nutrition