Tips for Stress free life > Expert Zone > Muscles Building
Muscles Building Tips by experts
|
| |
|
| |
|
|
Tips for Stress free life > Expert Zone > Muscles Building Muscles Building Tips by experts |
|
|
|
|
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. =====================================================================
MORE RESOURCES: See the complete list of Articles on Muscles Building here Have a look at Best Selling Books on Muscles Building
See also : Other articles on
Depression,
Grief Loss,
Happiness,
Humor,
Inspirational,
Motivation,
Build-Muscle - Google News Why not be an expert yourself ? If you can write on
any of the above topic, you are welcome to submit your Submit
your article here |
 |
|
|
RELATED ARTICLES
Make Sure To Rest For Muscle Growth One of the best pieces of exercise advice is to make sure you know that your muscles grow when your resting not training. That's right, you don't actually get bigger and stronger when you're in the gym. How Do I Gain Weight? Try asking people how to gain weight and you'll likely see some bewildered faces staring back at you. For the majority of people, hearing that question is akin to hearing the questions, "How do I stub my toe?" or "How do I run out of gas?" Those confused faces not withstanding, the question is a legitimate one and one that frustrates those who find themselves on the light end of the scale. Sneak a Little Intensity into Your Workout You know you're on autopilot during your workouts when, halfway through you're set on the pec dec, you realize you're sitting on someone's lap. It's time to shake things up a bit. The Superset Advantage Supersets give you the most bang for the buck. They give you more muscle in less time, and don't bore you from how long it takes to actually do the exercises. 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. Outer Triceps Workout The outer triceps is an awesome muscle. It sticks out like a slab of muscle on your outer arm and makes your arm look thick from the front. Know All about Power Push Ups Push ups are the most convenient way to build up yourchest, shoulders, arms and upper back. It can be performedat any place, and you don't need to carry your gym with youwherever you go. Fitness & Muscle Building Know How for Hard Gainers Hard gainers are individuals who train equally hard as other people but somehow fail to make any gains comparable to others. They need a lot more than hard training. 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. Want to Do Everything Better? Build A Strong Core Core strength and stability is increasingly recognized as a vital part of fitness. So what is it and how do you go about getting it? The past five years have seen growing interest in resistance, or weight training programs, aimed at achieving core strength and stability. Body Building for beginners Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building. Debunking the Top Ab Myths Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the right job. Pipes, Guns, Bazookas - Killer Biceps Pipes. Guns. Body Building Mind Games: Dont Let Your Weight Determine Your Mood! Is the 'I Feel Fat Day' (IFFD) syndrome affecting your output? That extra flab can overpower you and your work. Thee feeling of being fat can morph into an emotion like 'happy' or 'angry'. 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. Ace Abs Without Crunches, Cradles, Or Sit-ups! I know what many of you are thinking reading the title of this article. I also thought the same once. Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake! Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:"What exercise can I do to isolate my _______ (insert your muscle of choice - abs, quads, biceps, triceps, etc)?"It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. Welcome Back Everyone! Ah summer time, it's one of my favorite seasons and it has everything to do with free time, sun and surf. Activities like volleyball, tennis, soccer, swimming, surfing, sprinting after curious children, playing frisbee with the dog, walking a mile to get a frozen yogurt or to find that lost flipper on the beach take precedence. Weight Training Terminology For Beginners Weight training is one of the best ways to shape up and lose weight. The benefits of weight training are too numerous to mention here. Building Better Biceps Two of the nine pivot points - those stunning body parts located precisely where they attract the most attention - are the lower biceps and long head of the triceps. When fully developed, these muscles lend a mystical beauty to the physique that size alone can't.
|
|
You are here |
|
| Muscles Building Home | All tips on Muscles Building- complete list | |
|
Main Home | | Meditation Corner | |
|
|
| Recommend us | |
|
[About
us] [Contact] [Privacy
Policy]
Copyright 2006, Meditation
is Easy.com, All
rights reserved
