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What to Eat Before Strength Training?

If what you eat after the session is crucial for a good recovery, remember that what you ingest before your exercise is also crucial to perform an intense workout. However, stimulating your muscles sufficiently is a sine qua non condition for your organism to trigger their growth, so that they adapt to the efforts to which you submit them.

The mechanisms of effort

To understand what you need to eat before your effort, you must first understand what is going on in your body at that time. When you train, your body is forced to draw on its fuel reserves so that your muscles can function fully. He will therefore use the sugars that circulate in your blood as well as those stored in your muscles and liver. Besides, if he does not find enough in your blood, he will use all the more of his muscular and liver reserves. And, when it has overtaken these stocks, the intensity of your effort is likely to fall.

During your training, your body finds itself in a state of catabolism, it tends to degrade the proteins of your muscles to extract amino acids. Obviously, the effort you produce is just to create micro-lesions in your muscles so that your body adapts and becomes stronger. However, in doing so, mechanisms are in place and your organization continues its work of destruction. This can be counterproductive.

Eating carbohydrates before exercise

As you have seen, carbohydrates are essential to be able to provide intense effort. But this intensity is essential to stimulate your muscles sufficiently. Without this, the body will not need to adapt, to build a stronger and voluminous muscle, since the effort required will not be really consistent.

The best way to ensure a good intake of carbohydrates when you train is to eat as it should be about 1 hour to 1:30 before exercise. Why such a delay? Just because eating something too close to your workout may make digestion difficult. However, suffering from intestinal discomfort during your exertion risks damaging the quality of it. In addition, nutrients may not be absorbed properly.

During this meal, you should consume carbohydrates with a low Glycemic Index. Indeed, if their GI is high, they will cause a sudden increase in your blood sugar, followed by a high production of insulin in your body, which will order the storage of nutrients in your blood. In other words, when you have finished your training, the sugars in your blood will have disappeared and will have been stored, which may leave you in a state of fatigue that is hardly compatible with the effort.

Then, just before starting your session , it is possible to consume carbohydrates, easy to digest, and whose GI is high. Indeed, these sugars will rapidly transit into your blood without disrupting your digestion and will be available when you begin your efforts. They will not be stored since your body will use them at that time. Generally, it is advisable to prepare a beverage containing between 30 and 60 g of carbohydrates such as dextrose , maltodextrin , Vitargo or Waxy maize , per liter of water. You can then start drinking this drink just before the session and continue during the session.

For proteins

In order to counteract catabolism during training, your body needs amino acids and therefore proteins . The simplest is to eat a source of animal protein such as meat, eggs or fish during the meal 1 to 1:30 before your session. You will thus have enough time to digest them and the amino acids will be circulating in your bloodstream during exercise.

You can also bring a source of protein quickly assimilated just before exercise. For this, a shaker containing whey or BCAA is quite indicated. 20 to 30 grams of protein should be enough, or 5 to 10 grams of BCAA. These are interesting because they can also be used as fuel during exercise. You can also mix them with your exercise drink where they will be very useful to keep fighting catabolism and improve your performance.

Is a shaker before training essential?

In reality, if you’ve had a good meal about 1 hour before your workout, you do not have to consume protein and carbohydrates just before exercise. Indeed, you will already have circulating blood in your blood and this should be enough. On the other hand, if your session goes on forever , it will surely be necessary to consume it during your session .

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Sports

Behind Vert Shock Training Program

Is possible any kind of science behind vert shock website? Yes, it truly is. It’s the showing innovation related to leaping program. You might view the essential value of vert shock well when you know the actual scientific research within it. The particular science tactic causes it to become distinctive from other methods nowadays; it is actually using gradual twitch and also fast twitch muscles. During at any time, you will find any talks regarding the athletic actions, you need to search in the terms of the distinctions of each and every muscle. This approach leaping technique useful that can assist you jump better, so that is why it’ll make often the basketball athletes really feel much easier to leap.

Vert shock program utilizes the muscles as its strategy. Muscles is certainly a crucial associated with athletic performance. Commonly, muscle is made up of fibers. The actual movements are generally shown from the muscle contract. Right now there, you can discover for two different kinds of the muscles fibres. The muscles consists of the fibres of slow twitch muscles. This is basically the vital muscle. They’re in fact smaller than other muscles even though it is a key muscles. Its designed in wherein you can get to the strength movements. The presence of the particular movement kind which includes working is this kind of fibers is distinct and also you can perform a lot of things while using fiber without using the power to maintain on your own.

It is the good reason why you can also make this kind of long-distance without having assistance needed. You will possibly not easily receive fatigue and is also because the form of muscle. The particular sports athletes who’re associated these types of in distance sprinting like basket ball and football, and also volley ball rely on this muscle. The second muscle type is usually rapid twitch fibres. This sort of fibers muscle is greater than the slower twitch fiber. You would need it to reach the quickest effective movement. It’s also important within vert shock system.

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