All The Information You Need On Muscle Gain Tips
Protein is one of the basic components of food and makes all life possible
. Amino acids are the building blocks for proteins like antibodies, enzymes and hormones. Proteins provide for the transport of nutrients, oxygen and waste throughout the body. They give structure to muscles as well as the ability to contract. They also provide collagen to the connecting tissue of the body and to the tissues of the skin, hair and nails. In certain stages of life, such as adolescence, pregnancy or lactation, the body's protein requirements will increase. Various diseases and medical conditions often also increase the body's protein requirements.
It's a known fact that proteins are important for muscle building. But it is important not to forget about carbohydrates. Carbohydrates will give you the ultimate energy to help you get through your gym session.
Protein Requirements
*To maintain body composition, the Recommended Daily Allowance (RDA) is 0.8 grams of protein per kilogram of body weight.
*Activity Level: Individuals who regularly engage in weight training and / or endurance exercise require additional protein. Research recommends a usage level up to 1.8 grams of protein per kilogram of body weight depending on the intensity of the specific training program.
Supplements before and after workout?
Before Workout::
Experiments that were done on food consumed a few hours before training showed that nearly 70% of all carbohydrates eaten 3 hours prior to exercise were used as energy during training. Carbohydrates are digested quickly supplying your body with a source of energy.
The amount of carbohydrates taken in should be CONTROLLED BY EACH INDIVIDUAL. You need to know how much you can take in and how much your body will be able to tolerate. If you eat too much, you might suffer nausea while training. If you eat too little, you may lack the energy needed for a full training session (2).
From USN:
1.HMB capsules
2.Creatine supplements
3.ZMA
During Workout:
Drink USN's cytopower. This is an extremely effective performance enhancing supplement that is formulated to supply your body with explosive, but sustained energy. This formulation has also been shown to reduce lactic acid build-up during intense activity and after exercises to prevent muscle soreness and cramping.
From USN:
1.Cytopower
2.Protein Bars
Post Workout:
Your first priority now is to replenish all the nutrients that you lost. This includes PROTEINS, carbohydrates, vitamins, fluids, electrolytes and minerals that you lost during your training. The main goal after training is to take the correct supplements/food that will help your body to:
1.Repair muscle faster
2.Prevent dehydration and
3.Prevent cramping (2).
From USN:
1.L-Glutamine
2.Protein supplements/Meal replacers
(Cytopower can also be used as a post workout supplement).
Nutritional facts about over training.
There is a common misconception that the harder one trains, the bigger one gets. Overdoing it may lead to muscle stiffness and you could undermine your building capacity. Your body only repairs and builds muscle fibres when you are resting. Your muscles need to replenish lost energy, muscle glycogen, amino acids, electrolytes and more. Exercise causes an overall breakdown of protein and this breakdown is more extensive for the beginner. With training, the body becomes more efficient at recycling protein, which means the amount of protein needed will decrease as training status increases.
Protein breakdown is more extensive when long periods of time are spent exercising. The intensity of the exercise also bears a high cost. The more intense the exercise, the higher the protein breakdown. Therefore, exercise has a 'protein cost', which means the protein needs to be replaced after exercise. As with carbohydrate replacement, protein replacement is thought to be most efficient in the two hours immediately after exercise and up to 40g of protein is recommended as part of a carbohydrate rich meal.
From USN:
1.L-Glutamine
2.Cytopower
3.Meal replacement/Protein
Creatine?
CreatineMonohydrate is a hydrophilic molecule that can be bought almost anywhere. This is a phosphate that your body naturally produces and uses to recycle Adenosine Triphosphate (ATP). This phosphate is found in limited amounts in the body.
If one increases the quantity of the creatine through supplements, you will benefit in the following ways:
1.Creatine increases the potential for your muscles to contract more under strenuous exercise conditions e.g. weight training. Creatine will help you to lift heavier weights with more control.
2.Creatine increases your energy levels. This will provide energy bursts that will benefit you during short burst activities e.g. sprinting and weight training. It is believed that creatine ingested two to four hours prior to the workout is most effective during your training sessions. Obviously, this will also depend whether you take creatine monohydrate as is, or a creatine supplement with its own delivery system.
How to create an anabolic state in my body...
To see results from training, the importance of recovery needs to beunderstood. When you exercise a lot you will experience muscle stiffness the next day and in the long run deplete the fuel that issued by your muscles. The stiffness and pain that you feel is due to the actual physical damage that your muscles underwent during the practice/training session. The damage usually occurs where the actinide z-lines unite, usually near the muscle-tendon junction. Free radicals are also known to aggravate this stiffness and pain. Luckily,our body knows how to handle these free radicals and fight it off with the help of antioxidants and vitamins. Vitamins C and E are essential for good muscle recovery and a reduction of muscle damage. This will result in faster recovery after exercise. To create an anabolic environment in your body, you will need to be healthy.
Take the following:
1.Multi-vitamin (Multi-Plex from USN)
2.Vitamin C (C-plex from USN)
3.Essential fatty acids (EFA from USN)
4.Antioxidant (ALA from USN)
5.L-Glutamine
What is an anabolic state and why is it important?
An anabolic state is necessary for your muscles to grow and develop(ANABOLIC = build up). If a catabolic state overwhelms your body(CATABOLIC = break down) it will be more difficult to put on muscle mass.
How to create an anabolic state in your body:
1.Eat your proteins.
2.Eat your carbohydrates to energise your muscle building process. Because insulin secretion is stimulated by carbohydrate intake, the increase in insulin will help your muscle cells to absorb amino acids (more efficiently). If you take too little carbohydrates, your body will use some of your amino acids that could have been used for muscle recovery and repair.
3.Get plenty of rest in-between training sessions and enough sleep. Your muscles will not be able to grow if you do not have enough time to recover after training. You will also be able to optimise your body's levels of testosterone and growth hormone if you spend enough time sleeping.
4.Use quality supplements and the right supplement combinations.
5.Drink enough water. Sufficient water will help you maintain muscle volume and promote growth
Conclusion
Muscle cells need to be taken care of before you will see results. If you want big muscles, it does not all just come down to exercise. You need the correct combination of diet, nutrition and exercise.
by: Jason Oakley
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