Table of contents:
25 nutritional guidelines before and after exercise and on other days, exercise based on research by scientists. 25 nutritional guidelines for pre-workout, post-workout and other days, as well as exercise based on research by scientists.
Every one of us who trains fanatically and devotedly knows there are “good” days and “bad” days. It happens that you have so much strength that you are ready to tie the bar with a knot, and it happens when the training is not going well. What is the reason for the failure?
Sometimes the drive for life temporarily leaves us. Too much stress, hassle and excitement around. Everything falls out of hand, everything does not work out, including training. You have to take a short time-out to shout at yourself and gather yourself again internally in order to remember the values that you live by, your duty to your loved ones, and the drive will surely return. Sometimes we get sick. And here, inevitably, you have to tacitly surrender to the weight, leaving the fight to drugs and immunity.
Yet these excusable and incomprehensible reasons do not explain everything.
It happens that there is no stress at all, and your health is at a level, and you leave the workout with a spoiled mood. Secret? No, the point is that you have not mobilized your muscles for a fight with a critical weight. Often you are lucky, and the body does it for you, and sometimes the rhythms of life are upset. How do you put them back together? How to "sharpen" muscle physiology for future training?
To do this, you must strictly follow these rules
On the day of training
You grab the bar … Is this the beginning of your workout? No, it started in the morning when you sat down at the kitchen table. You've already heard that nutrition is half the success of a pump. Now listen to another truth: nutrition on the day of training determines its outcome 100 percent. And if you ate something "wrong", then no volitional effort will correct the matter, because the "wrong" food has already saturated your body and has begun its destructive work from within …
1. Eat slow carbohydrates before exercise
Research conducted by British scientists showed that athletes who took slow carbohydrates for breakfast and lunch and then went to workout burned more fat. The comparison was carried out with a control group of athletes who ate traditionally, in particular white bread and mashed potatoes. Scientists attribute this effect to a decrease in insulin secretion in response to slow carbohydrate intake. As a result, the supply of sugar to muscle cells decreased. In the course of training, this sugar was simply wasted and the body was forced to switch to burning fat. As a side effect, scientists noted increased endurance.
So, all meals, starting with breakfast, should include only slow carbohydrates - cereals, whole grain bread, etc. A pre-workout intake should contain about 40 g of these carbohydrates.
2. Do not eat anything fat 4 hours before training
American scientists have found that fats that enter the body along with food block the effect of nitric oxide for at least 4 hours. As a result, nitric oxide does not have an expanding effect on the capillary network. The consequence is a deterioration in muscle blood supply and a significant decrease in the pumping effect. The same applies to nitric oxide donor supplements. If you eat fatty foods before exercise, they don't work. Scientists advise, for the sake of insurance, already 5 hours before training to take only cereal porridges, boiled in water, and replace natural protein with a powder concentrate.
3. Eat a vegetable salad before exercise
For an hour and a half before training, you need to take natural food. If you add green lettuce to this technique, it will enhance the effect of nitrogen donor supplements and increase pumping. Researchers in the United States have found that fiber in vegetables, in particular in green lettuce, is a potent fat absorber. As a result, the flow of fatty acids from the digestive tract into the blood is slowed down. This is what causes the action of nitric oxide on the capillaries.
Right before your workout
This is a critical moment. You have to take the last step. It's like twisting the bolt before attacking. You need to mobilize those reserves that will make you stronger and more resilient. Remember, there will be no time to fix the mistake. But if you did everything right, the workout will be in the top ten.
4. Eat buckwheat before exercise
This well-known product, as established by American scientists, has amazing properties. Buckwheat contains the fluvanoid chiroinositol, which copies the action of insulin, in particular, its transport functions. Like insulin, it is able to "import" nutrients into muscle cells, including creatine. Buckwheat can be eaten before exercise to increase the absorption of creatine supplemented. Unlike insulin, buckwheat does not threaten the deposition of excess fat.
5. Take 20 grams of whey protein and 3-5 grams of creatine
6. Take 200mg of caffeine one hour before your workout
In order not to overstrain the central nervous system, it is better to do with a cup of coffee. And only when you feel that it will not be enough - take a caffeine supplement.
7. Take 3-5 grams of arginine 30-45 minutes before training
Arginine is converted into nitric oxide in the body and thereby enhances muscle nutrition. Studies conducted in the United States showed that subjects who regularly took arginine before training increased their bench press results by 8 kg compared to a control group where arginine was replaced with a placebo.
8. Add 2 teaspoons of cocoa extract to your protein shake before training
American scientists have proven that cocoa extract prolongs the action of nitric oxide donor supplements. Cocoa contains the flevanoid epighalotechin, which enhances the action of nitric oxide on the capillary network.
During training
What is the main thing in training? Aggression? Will? No, cold head. Training is similar to mathematics. The law of addition also applies here. Repetition to repetition, set to set, exercise to exercise … And there are other laws that, like in mathematics, prohibit this addition. For example, you cannot get the sum in the form of a well-done workout if you decided to add up your fanatical efforts and … an illiterate technique.
9. Do forced reps on the last reps
This will help increase the secretion of growth hormone. But don't overdo it, you can go into overtraining.
10. Only reach failure in the last set
11. Concentrate on the working muscle
This will help to recruit more muscle fibers.
12. Change the speed of the repetitions
Fast reps (1 second up and 1 down) build strength better than slow ones. Slow ones, on the other hand, build muscle better. It would be nice to alternate 2-3 weeks of training in a fast explosive style and 2-3 in a slow one.
13. Train with a partner
14. Buy yourself a player
Lesson with your favorite music, and not with a chanson playing in the hall, will increase your motivation and mood.
15. Don't train hard for long periods of time
On the one hand, hard training is especially effective. A small number of repetitions (4-6 in a set) quickly grows strength achievements. Isn't that an argument in favor of low repetition training? Low-repetition training stimulates the body's production of myostatin, a special protein that blocks muscle growth. Strength training is definitely beneficial. However, it should be practiced in limited cycles of 6-8 weeks.
16. Train with the classic methods
Recently, many pseudo-novelties have appeared, which supposedly increase the effectiveness of the training. Be critical of them.
17. Do cardio no earlier than 12 hours after your workout with iron
If you do cardio before or immediately after training, combining different types of load, you will get nothing but overwork and a decrease in the production of growth hormone.
18. Buy webbing (wrist straps)
In training the back, straps will be very useful. They will help you concentrate on your back muscles, rather than on a weakening grip. And also turn off the biceps from work.
Immediately after training
19. Mix whey with casein
20. Don't neglect stretching
But it should be done only after training, when the body is warmed up.
21. Take 2-3 g of creatine along with 50-100 g of fast carbs and 300-500 mg of alpha lipoic acid
In this combination, creatine is absorbed better.
Muscle growth as a lifestyle
22. Cholesterol deficiency
Cholesterol is considered to be the main evil of the cardiovascular system. Meanwhile, it is cholesterol that is the raw material for the synthesis of the hormone testosterone. Eat 1 to 2 egg yolks daily. Liver, beef, and duck are good sources of cholesterol.
23. Exercise in the afternoon
But don't train too late. To get the most out of your workout, you should follow up with two full meals (natural products).
24. Go to the sauna every day
The Japanese scientists put the rats in a thermal chamber for 2 weeks and found that their net muscle mass increased by 13%. According to the researchers, a special signaling protein that is formed in the body in response to stress overheating is to blame for everything. It triggers a chain of biochemical reactions that lead to increased protein synthesis within muscle cells. The protein structures inside the cell are denser, making it stronger and more resistant to overheating.
25. Drink 4 cups of tea a day
4 cups of black tea a day will halve the level of cortisol in the body.
All of the above recommendations are based on the experiences of scientists around the world. It is not difficult to follow them. And spending time and energy on training and missing out on the chance to make your efforts more effective will be a shame.
