Workouts Fitness Wisdom

Posts Tagged ‘Muscle’

Recovery for your muscle is imperative between your routines! Our muscles need time to recover from the workout they have just endured.

Read the rest of this entry »

How long should it take for the muscle to recover for the next workout if you drink a pretty dense protein shake of around 40-50 grams of protein. What are some.

Read the rest of this entry »

Q: Is it important to eat straight after a workout and, if so, what sort of food should I be eating to support muscle recovery and growth?

A: What you do immediately after your workout is a vital factor in your bodybuilding success. It is at this time that the body is primed for optimum uptake of nutrients. The workout has traumatized your muscles, torn them down and depleted your glycogen levels. Your body is not only crying out for nutrition to reverse these conditions, it is actually ready to utilize them a lot more efficiently. For instance, protein synthesis is enhanced and carbohydrates are converted to glycogen up to 125% more efficiently immediately after a workout. Studies also indicate that a decent carb/protein ratio meal immediately after the workout will enhance insulin and growth hormone levels. If you’re not taking advantage of these conditions, then you’re cheating your potential.

Immediately after your workout, your body needs water. During the workout you’ve lost a lot of it through sweating, but even more through its uptake by your internal organs. Thirst is not an indicator of your water needs at this stage. Not only will water keep you hydrated, but also this amazing liquid is also crucial in the formation and release of ATP. And every gram of carbohydrate that is stored as glycogen in the body requires 4 mls. of water to do that job. So, the first thing to do post workout is to get plenty of water into your body.

The next priority is carbohydrate. Immediately after the workout you need to elevate your blood sugar levels with fast acting carbs. Choose a liquid carbohydrate mix with maltodextrin or dextrose. High Glycemic index fruits like bananas are also a great choice.

Protein is utilized up to 50% more efficiently immediately after a workout. So, why wouldn’t you get 30-50 grams of quality protein into your system at this time? With just a little planning you can take advantage of this fantastic window of opportunity. But you’ve got to act fast. Within an hour of your workout, that window is firmly shut.

Many people find it difficult to eat immediately after a workout. That’s because the stress of exercise virtually shuts down our food absorption system. And, it’s the reason that taking your post workout carbs and protein in the form of liquid supplementation is the smartest, and easiest way to go. Look for a formulation that will give you about 40 grams of protein and 70 grams of carbohydrate per serving. Mix it up, pour it into a flask and put it into your gym bag before you head to the gym. Then you’ll be able to chug down those vital nutrients straight after your workout ends (yes, even before you hit the showers). That way you’ll give your body the rebuilding tools it needs exactly when it needs them. Then watch your body grow.

Source: http://www.bodybuildingtoday.com/index.php/q&a/post-workout-meals-don-t-leave-muscle-on-the-table.html

Read the rest of this entry »

Muscle Building, Strength Training Program – Top Rated. Top Affiliates Make Big Money With 65% Payout

Read the rest of this entry »

Strength Training , Hyper Growth Muscle Mass Training A Completely Different Approach To Bodybuilding That Can Build Your Physique To Its Maximum Genetic Pot…

Read the rest of this entry »

Strength Training Muscle Building Resistance Bands Sports Medicine. Strength Training Muscle Building Resistance Bands Sports Medicine – Interested in losing weight and building muscle. Visit us at www.fiber35diet.com …

Read the rest of this entry »

Nutrition is one of the most confusing aspects of muscle building, and many bodybuilders achieve poor progress specifically due to serious diet errors. Those who wish to build muscle mass are often curious as to exactly when they should consume meals, especially in relation to the weight training workout itself, with some aiming to ingest a complete meal prior to performing a workout, and others avoiding food before a grueling weight lifting session, with the feeling that more fat burning will occur when food is restricted prior to an exercise period.Obviously, these wide range of opinions creates much frustration for the bodybuilder who is seeking maximum muscle building results, but there is a clear answer in regards to eating food prior to weight lifting, in that doing so is extremely beneficial for muscle gain. In fact, intensity must remain extremely high for a workout to be effective in boosting muscle mass, and this becomes difficult if not impossible for most when attempting to perform a weight lifting session on an empty stomach. For those who decide to engage in an early morning workout, this becomes especially problematic, as energy levels are low due to the evening fast, and although performing a weight training workout in such a scenario will certainly prove possible, intensity will suffer greatly, which leads to lackluster muscle building results.The best method is to fuel the body with a properly balanced protein and carbohydrate meal prior to a weight lifting session, as protein is always used by the body for recovery and to build new muscle mass, while carbohydrates are the chosen fuel for intense workout periods, and designing a meal with sufficient carbohydrates preceding a weight lifting workout will allow energy levels to provide dramatic intensity, propelling muscle gains to new heights. Some tend to experience feelings of illness when consuming a meal in proximity to a weight lifting session, but this does not necessitate performing a workout on an empty stomach, as the time between the workout meal and training can extend to the minimum necessary for a bodybuilder to train without experiencing feelings of nausea, which will greatly enhance results.There are bodybuilders who have no choice but to perform their weight training sessions prior to work, otherwise they will either not have the time for a workout, or are likely to become busy later in the day and neglect their weight lifting obligations, therefore, in such circumstances, it’s far better to perform a workout in the morning without the benefit of a meal preceding such a session than to become inconsistent, but if there is any possible way to consume a meal at least 30 minutes before a weight lifting workout (60-90 minutes is preferred), then doing so will greatly assist in improving long term muscle gains.Weight lifting is not the most enjoyable activity, but the results achieved when following a potent routine are motivational, and worth the effort, but many experience a feeling of negativity towards their workouts that eventually promotes inconsistency specifically due to improper nutrition, as the absence of an energizing meal prior to a weight lifting session can sap all desire to train. Even those who seek fat loss benefit from consuming food before their workout, as a properly structured meal will not interfere with fat reduction, and in fact, withholding food can slow metabolism and result in muscle loss, which harms physical appearance, and will adversely impact the overall speed of fat loss. Since many are following incorrect muscle building or fat reduction diet advice found in magazines or on popular Internet fitness sites, they become convinced that certain techniques, such as skipping food before a weight lifting workout, is beneficial to long term results, when in fact, such tactics are the very reason why numerous bodybuilders gain muscle mass at a slower than expected pace, and those seeking fat loss burn muscle mass at an alarming rate, or find that fat reduction is far less impressive and dramatic than the initial expectations.Do not allow hunger to become the barometer for whether you consume food prior to a weight lifting session, as even those with small appetites are in need of nutrition before their workout, and there are a wide range of convenient, quick to prepare, and easy to consume protein and carbohydrate solutions that will make a meal prior to weight lifting enjoyable to consume, and very easy to digest.

Read the rest of this entry »

You might think that you can perform your muscle gain workouts best in the morning when you’re body is properly rested.

Read the rest of this entry »

Anaerobic workout puts focus on your muscle and strength. These are typically weight training, calisthenics (like pushups), and using resistance machines

Read the rest of this entry »

Anaerobic exercise is exercise without oxygen and can only be done in a short time and depends on the source of stored energy in the muscle and not dependent on oxygen from the air taken in during breathing. …

Read the rest of this entry »