In bodybuilding training, your right eating habits before and after training are vital for your progress. To get the best results from your workouts, you need to learn the right foods and feeding times best. Keep in mind that your diet has a significant impact on your development.
While doing weight training, your body is seriously damaged and affected. Studies have shown that what you eat before, during and after training is very effective in reaching your goals.
In this article, you will learn how to support your training with proper nutrition before and after weight training and how to help your body recover quickly.
Nutrition Before Weight Training
Carbohydrates:
There are many opinions and debates about carbohydrates in the fitness world, both positive and negative. Some groups argue that carbohydrates will make you gain weight, they are not needed. There are also many different ideas and approaches to when carbohydrates should be taken. Undoubtedly, if you want to get the most out of your bodybuilding and make progress, you definitely need quality fuel.
Carbohydrates are one of the most important food sources that our body prefers as fuel. We don't mean consuming rice, pasta, mashed potatoes and chocolate candy bars all day, of course, but you also have to get the nutrients your body needs to thrive.
The important thing is to ensure that the carbohydrates consumed are used as a fuel source or to restore glycogen levels. Of course, we don't want unused carbohydrates to be stored as fat. Try not to consume more carbohydrates than your body needs. You can easily consume most of your carbohydrates before, during or after your workout.
Eating two meals before bodybuilding workouts will give you some advantages. These meals should contain complex carbohydrates such as oatmeal, boiled potatoes. The first meal will give you a few hours for the carbohydrates to digest and start working; this way, it will raise your blood sugar before training and replenish your glycogen levels.
Finish your second meal about 1 hour before weight training. Don't be too obsessed with time, do the best you can. For many people, 40 grams of carbohydrates before strength training can be beneficial and appropriate.
Fast-absorbing protein:
Studies have shown that athletes who consume whey protein before training achieve better results than those who use other protein sources. This may be due to the anti-catabolic and anabolic signaling effects of branched-chain amino acids (BCAA) (especially leucine) contained in whey protein. Whey protein contains a higher concentration of BCAAs than other proteins.
Protein intake has other benefits as well. Studies have shown that protein intake prior to bodybuilding training increases resting energy expenditure by an average of 6-6.5% for up to 48 hours.
Protein and amino acids also spare carbohydrates. Many people assume that after consuming carbohydrate fuel for the energy the body needs, they switch to fatty acids. This process is quite slow for heavy and intense strength training. To obtain fuel more quickly, amino acids are rapidly broken down and converted into sugar by a process known as gluconeogenesis. Especially for dieters: Some extra aminos in your bloodstream can help you maintain your lean mass.
Creatine Monohydrate (Creatine Monohydrate):
Creatine monohydrate supplementation may be considered for people with strength or hypertrophy goals. There are many creatine products on the market, but try to choose products that have been tried, tested and have been on the market for a long time.
To develop the ultimate energy source, ATP, the body has three basic methods. Which method your body will use is related to the intensity of the activity you will do. During the most intense activities, such as lifting weights, the body uses creatine phosphates to produce energy.
2-5 grams of creatine supplementation per day will allow you to work harder. In short, creatine can help you do heavier workouts with more reps. It can also make you look fuller (wider, bigger) by drawing water into the muscles.
There is no particular critical time to take creatine. You can take it before, after bodybuilding workouts or at any time of the day. If you have just started taking creatine, you can load your muscles with 20-30 grams of creatine per day for 4-5 days.
Beta Alanine (Beta Alanine):
Beta alanine helps preserve muscle energy. One of the main causes of fatigue is intramuscular acidosis. When your body produces ATP using the glycolytic and phosphagen systems, metabolic byproducts such as excess hydrogen ions are also produced. When these hydrogen ions are not removed quickly enough, they bind with pyruvate to produce lactic acid. It has been found to inhibit high levels of performance, coordination, and dexterity.
The body can use L-carnosine to correct this imbalance. It consists of the amino acids L-carnosine, L-histidine and beta-alanine. In addition to reducing hydrogen ion formation, it also acts as an antioxidant. The limiting factor for carnosine production is beta-alanine availability. Studies have shown that beta-alanine supplementation can increase the amount of muscle carnosine and improve those who do high-intensity sports.
Nutrition During Weight Training
For most people who have a proper pre-training diet, supplemental food sources are usually not needed while training. But for athletes in physical competition, extra fuel may be required from time to time.
The primary concern for physical athletes is muscle wasting as a result of excess energy consumption. In this case, the protein volume is increased, your body needs more protein than it needs to build muscle when tired.
In this case, branched-chain amino acids are a good mid-workout supplement. Amino acids protect these people from catabolism (destruction) in severe conditions. Extra BCAAs taken during the day will probably not harm the athlete. In addition, increased blood amino acid levels during exercise can also help increase net protein synthesis.
Athletes doing unusually long bodybuilding training sessions or consuming excessive amounts of energy need additional fuel between training sessions. In short, extra fuel is essential for athletes who train for more than an hour and at high intensity. Basically, your breakout cocktail should contain water, electrolytes, BCAA (or hydrolyzed protein) and carbohydrates.
Nutrition After Weight Training
Protein:
Protein is necessary for the development, growth and repair of tissues. Since the body is constantly breaking down protein, adequate protein intake is essential. Recommended protein intakes vary with body size and activity. However, it is almost universally accepted that protein intake after exercise is beneficial for initiating muscle repair, recovery, and growth.
Whey protein is extremely popular because it is rich in BCAAs, digests quickly, is highly bioavailable, and has an excellent "Protein Digestibility Corrected Amino Acid Score." While whey protein is an excellent choice for post-strength training, recent research indicates that combinations of fast and slow-digesting protein (such as Whey Protein and casein) may be the ideal protein cocktail for post-weight training.
Many sources agree that at least 20 grams of Whey Protein is needed to accelerate muscle repair and recovery. Hydrolyzed Whey Protein can raise blood amino acid levels faster than regular Whey Protein, but it does not provide a long-term protein source.
BCAAs:
During periods of calorie restriction or long and intense training, catabolism of muscle tissues may occur when there is not enough glycogen and blood sugar to provide energy for activity. Amino acids taken through dietary protein are very important for every athlete. This is especially true for BCAAs (leucine, isoleucine and valine), studies have shown that muscles prefer them as a fuel source.
Fast-Digested Carbs:
After a tough bodybuilding workout, your blood sugar and glycogen levels will likely be low. Especially if you are dieting, you may have entered the reserves to complete the workout. Most of us understand the need for protein after training, but many ignore the benefits of fast-acting carbohydrates. Most of us agree on the need for protein after training, but most people ignore the benefits of fast-absorbing carbohydrates.
From a physiological standpoint, your body's first priority is to stabilize blood sugar and replenish glycogen. Consume fast-digesting carbohydrates to back up protein, replenish glycogen, increase insulin and speed recovery. The dosage may vary depending on your body condition, but consume 50-75 grams of high-glycemic carbohydrates after training to maximize recovery.
This article was not created to diagnose, treat or prevent any disease in a medical sense. This article is for information purposes only, it cannot be shown as a source of scientific practice or be held responsible.
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