ComputerHunter.org |
|
|
|||
|
 |
Muscle Growth with Post-Workout Nutrition
If you design your nutrition plans to maximize muscle growth, you must think about planning and taking properly the most important meal of the day. Do you know which? It is easy if you have read the title! Yes. Post-Workout meal or meals are the most important. After an intense weight lifting workout your body system is characterized by three main factors: 1. Glycogen Stores are low. 2. Protein Breakdown is increased. 3. Muscle Protein Balance is negative. Therefore, for a rapid recovery from exercise, immediately after a workout (strength or endurance), you must: 1. Rapidly replenish the low glycogen stores in your muscles. 2. Rapidly decrease the muscle protein breakdown that occurs with exercise, especially high intensity bodybuilding training. 3. Rapidly force further increases in muscle protein synthesis in weight trainers and/or restore muscle-protein synthesis in endurance athletes. Failure to accomplish any one of these objectives will lead to a lowered rate of recovery from your workout. And the slower the recovery process is, the less muscle growth you can stimulate! Studies have found that delaying nutrients (protein and carbohydrate) consumption after a workout can greatly reduce the rate of glycogen restoration and protein synthesis. In fact, the rate of glycogen synthesis is reduced by 50% if nutrients are not consumed immediately after a workout. Besides, delaying post-workout nutrients absorption will negatively affect protein synthesis. A few hours after a workout, the insulin sensitisation stimulated by intense training will be much lower: there is a two to threefold increase in insulin sensitivity immediately post-workout. After two or three hours, it is down to only 44% above baseline (Levenhagen et al. 2001). So basically, if you wait too long after your workout to consume a mix of fast absorbing proteins and high glycemic carbohydrates, the amount of muscle you will build in response to your session will be significantly decreased. There are two key factors to rapidly increasing post-workout glycogen synthesis: 1. Adequate carbohydrate availability (to convert to muscle glycogen). 2. High insulin levels (to stimulate glycogen storage and shuttle carbohydrates into the muscle). An ideal post-workout muscle growth stimulating formula would include fast absorbing proteins, high glycemic carbohydrates, and some additional BCAAs (which have been shown to drastically increase protein synthesis and decrease protein breakdown on their own). Certain amino acids can increase the insulin response to meals. By adding certain amino acids to the carbohydrate/protein beverage in the above study, the insulin responses were considerably higher than the carbohydrate/protein beverage alone. In order to maximize these two key factors you need to increase the gastric emptiness rate as much as possible. The different proposed ingredients must be fast absorbing. To achieve this goal you must dilute these nutrients into a lot water quantity. Liquid nutrition is more rapidly digested and absorbed, nutrients are more rapidly delivered to the muscle. The final piece of the post-workout puzzle is the management of protein synthesis. And although this area is a little more complex than managing protein breakdown, there are three key ingredients to increasing protein synthesis immediately after workouts: 1. A proper ratio of BCAAs. 2. High blood levels of essential amino acids. 3. High blood levels of insulin. You must prioritize 3 main factors as soon as possible. ===================================================================== By John Voight http://www.1st-muscle-guide.com The unbiased look about bodybuilding and muscle building techniques. Subscribe yourself to the most relevant free e-zine about bodybuilding and muscle growth. =====================================================================
Google News - Top Stories
|
|
|
|
RELATED ARTICLES
Know Your Muscle Building Exercises - The Legs Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body Resistance is NOT futile! When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training. Protein or Carbohydrates? This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength. Nutrition experts say that you must eat a high carbohydrate diet, particularly complex carbs, to improve strength and size, and say that a high protein is of no benefit. The Health Risks Associated With The Use Of Anabolic Steroids Anabolic steroids are classed as illegal drugs and are banned by most legitimate sports organizations. There can be no disputing the fact that testosterone boosts the development of muscle mass and aids sporting performance. Equally there is no doubt that its use can adversely affect the health and wellbeing of users. Bodybuilding Protein What helps make comedy also builds muscle? 8 Tips To Building Your Dream Body Just like routines, this document is not intended to be a "one size fits all." Take from it what you will, but please remember that what is most important is your health and well being. In that light, consider the following list: How Long Should You Rest Between Muscle Building Sessions? In an earlier article we concluded that muscles must be worked to failure if an adequate hypertrophic response is to occur. Whether this involves one or more sets is irrelevant as in either scenario the muscles must be worked to failure and beyond. This causes significant microscopic damage to the muscle tissues and it is during the period of recovery that protein synthesis undertakes the repair process that results in bigger muscle fibers. Barbell Exercises That Suit Beginners The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed. What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning? But how can this possibly be? Everywhere you look, it's always said that long-duration, low-intensity training is best for fat loss. All high-intensity work does is burn carbohydrates, right? One Simple Movement Can Double the Effectiveness of Pulldowns The Pulldown is an excellent exercise for working the Latissimus Dorsi muscles of the back (also known as the lats). It is a little known fact but there is a way you can dramatically improve the effectiveness of this exercise by performing one simple movement before each rep. Muscle Building Workouts at Home! Most people make an excuse that they don't have time to workout, they are too lazy to spend any time on workouts. Whatever time they are left with, they want to relax, watch TV or listen to music .Here are a few excesses that may just be a solution for you. These can be done while listening to music or during tv commercials. Enough Already! Stop Coming Up With New Weight Loss Programs... Great weight loss techniques are completely worthless. What Is Strength Training? Traditional strength training consists of performing one to three (or more) sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish. For example, for a bicep curl you might begin with your arm extended down by your side holding the weight, say a dumbbell, curl the weight upward to your shoulder by bending your elbow, and then lower the weight back to the starting position. That's one rep. Do that 8-12 times and you've completed one set of bicep curls. Rest for 30 to 60 seconds to allow your muscle to recuperate and you're ready for the next set. Scientific Principles For Effective Muscle Gain It's an unfortunate reality that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Have a look at the facts presented in this outline of muscle gain principles and make up your own mind. Reasons Why Leg Training Should Not Be Ignored As a modern weight lifter or body builder, I want you to picture something. Picture yourself as an extremely musucular person with very little body fat. Now picture yourself walking down the beach and everyone is staring at you. You think they are staring at your body because it looks like its etched in stone, but the real reason is your extreme lack of leg development, otherwise known as chicken legs. Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used Before I talk about one of the most productive and forgotten Ab Development exercises ever developed, you will need to know how your abdominal muscles actually work. I know for a fact, if I don't offer some pretty convincing evidence, it will be very difficult for you to believe such a claim so here is where a little education will go a long way to prove my point. Know Your Muscle Building Exercises - The Shoulders Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Muscle Soreness After Exercise Many individuals judge the quality of their exercise session from the amount of pain they experience afterwards. These individuals are convinced by the old adage "No Pain No Gain". Research on Delayed Onset Muscle Soreness (DOMS) has demonstrated that here may in fact be some truth to this phrase. Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20% Are you looking for a simple and effective way to increase your strength? This article will show you how to incorporate isometrics into your training regime to increase the strength of your favorite lifts. Build Muscle and Boost Your Training Intensity Now Build Muscle with a unilateral weight training program. Whether you are feeling stale on your current routine or just looking for a way to improve your workouts and start making progress again, unilateral training is a perfect way to increase the results of your training time and help you build muscle.
|
|
|
|
|
