Power before, during and after training is of tremendous importance. We will tell you how to achieve maximum results with nutrients!
Author: Matt Biss
By this point, you should already be aware that sports nutrition has a huge impact on your results. The abdominal press is formed in the kitchen, we are what we eat, and so on, and so on. "Well, yes, yes, yes," you mutter. "I've heard all this and more than once."
Yes, no, seriously: during training you can level the gym to the ground, but the result in many respects will depend on what you ate before training and immediately after it. Studies show that often nutrition is the difference between achieving a goal and falling dead in a step from it.
We must learn to direct all the strength and energy of the sports nutrition that enters the body before, during and after training, to increase efficiency and recovery, and then our muscles will grow faster than the weed in the garden.
Carbohydrates . few elements of the universe of bodybuilding cause such furious controversy and endless discussions. Do they lead to obesity? Do they need us at all? If so, which ones? And when? And these questions will never end. The proposed answers may contradict each other, but if you are going to squeeze out the maximum from the workout and want to train at the limit of the possibilities, the quality of the fuel matters. Carbohydrates are the "favorite" fuel of our body. No, I do not call you to eat plates with mashed potatoes and eat all day chocolate bars, but before exhausting training you still have to fill your body with fuel.
You need every gram of eaten carbohydrates to be used as a source of instant energy or stored in the form of glycogen, but you do not want them to turn into fats? Then do not eat more carbohydrates than you need and do not worry too much about how to distribute them evenly throughout the day. Just eat the lion's share of carbohydrates before training and right after it.
I approve of those who have time to eat at least twice before training.
These meals should contain complex carbohydrates, the source of which can be oat flakes or sweet potato. The first meal gives carbohydrates a couple of hours to assimilate and begin to work – to raise blood sugar levels and fill the glycogen stores to the brim.
The second meal should take place about an hour before the workout, most of you will have enough 40 g carbohydrates. Do not be too zealous, counting minutes and seconds. Five minutes earlier or five minutes later – the diameter of your bicep does not depend on these trifles. Eat when you are comfortable, just try to choose the time so that the stomach is not full at the beginning of the workout.
Studies have shown that athletes who took whey protein before training, achieved suspiciously high results in comparison with those who chose other sources of protein (or refused protein). Most likely, this effect is due to the pronounced anti-catabolic and anabolic effect of amino acids with branched chains (BCAA), which are contained in the whey protein, and leucine is of the greatest importance. In the serum protein, the concentration of BCAA is much higher than in other types of protein.
But there are other advantages. Experimentally proved that the intake of protein before training increased the level of energy metabolism at rest by 6-6,5% for the next 48 hours. Also, the pre-training protein for the whole day reduced the level of cortisol in the test subjects, which did not occur in the control group, whose representatives did not receive anything or only took carbohydrates.
Protein and amino acids help preserve carbohydrates. People think that if the body has exhausted the reserves of carbohydrate fuel, it immediately switches to the mode of using fats. In fact, this process is too slow and can not provide us with energy during intensive training. And to get fuel here and now, our cells take amino acids and convert them into glucose in the process of gluconeogenesis. If these amino acids are not in the blood, guess where they can be withdrawn? That's right, from your 50-centimeter bicep. Those who are on a diet, a small portion of amino acids will help maintain muscle mass.
The most conservative heavyweights are restrained (even with some prejudice) regarding the use of the protein before training, especially if they are in the drying phase. In this case, it is recommended that 10-15 g BCAA be used instead of the protein.
Amino acids have the same effect and ultimately contribute to protein synthesis. And those who sit on a low-carb diet, pre-training BCAA will help burn more fats.
If your goal is to increase the strength and volume of muscle tissue, try adding monohydrate to your diet. Now the market is literally swamped with a variety of creatine preparations, but I prefer micronized creatine monohydrate, because it is a well-studied, clean and time-tested drug.
Why is it needed? Our body uses three main ways of synthesis of ATP – the final product of energy metabolism. Which method is used in a particular situation depends on the intensity of the load. During the most intense loads, which include weightlifting, the body consumes as a source of energy creatine phosphate.
Adding to the daily diet 2-5 g of creatine will create good reserves of creatine phosphate, to which the body can apply during training. And this will allow you to give all the best. In short, creatine helps to lift large weights and perform more repetitions, in addition, it draws water into the muscles, which visually increases their volume.
The timing for taking creatine does not matter – before training, after training or at any other time of the day. If you are already taking creatine for a period, you need 2-5 g per day. If you are just starting to drink creatine monohydrate, "load" your muscles, raising the daily dose to 20-30 g for 4-5 days.
The main task of beta-alanine is to maintain the muscles at a high level. The main cause of fatigue is intramuscular acidosis. During the synthesis of ATP by the splitting of glucose and substrate phosphorylation, by-products of metabolism, including hydrogen ions, are formed. If the hydrogen ions are not removed in time from the cell, they will interact with the salts of pyruvic acid, which will lead to the formation of lactic acid. An increase in the concentration of this metabolite is accompanied by a drop in efficiency and a violation of the consistency of muscle contractions.
To correct this imbalance, our body uses L-carnosine, which not only is an intracellular buffer and removes excess hydrogen ions, but also takes on the role of an antioxidant. L-carnosine is a dipeptide, which is synthesized from the amino acids of L-histidine and beta-alanine, and beta-alanine is the limiting factor in this synthesis reaction. Studies have shown that the addition of beta-alanine to the diet increases the concentration of carnosine in the muscle tissue, which allows the athletes who are training for wear to improve their results. Useful beta-alanine and those who work on endurance.
The results of recent studies suggest that the optimal daily dose of beta-alanine is 4-5. Ideally, it should be evenly distributed over several doses during the day, but 800 mg should be taken immediately before the training session.
As a rule, people do not exercise so intensively that they need to be recharged during training, especially if they do not miss the pre-training intake of nutrients. But those who sit on a rigid diet (for example, in the process of preparing for competitions), additional fuel may be useful. One of the main problems of bodybuilders is the loss of muscle mass during debilitating drying, the goal of which is the reduction of all fat deposits. During the drying process protein decay increases, and the need for a depleted organism in the protein is even higher than during the period of muscle mass gain.
In this situation, the ideal preparation for use during training can be amino acids with branched chains, which at a difficult time protect athletes from catabolism. Perhaps, weightlifters will not interfere with the additional inflow of amino acids throughout the day. The rise in the concentration of amino acids in the blood during exercise makes it possible to increase protein synthesis "at the output".
Feeding during the training session can also be useful to athletes who are engaged for a very long time or burn out exhausting loads of all internal energy reserves. But, believe me, there are not many of them. Most guys who sip an energy drink in the gym do not really need additional fuel. For a five-minute warm-up and a routine lesson on six simulators, it's useless. Additional fuel is needed only if the exhausting exercise lasts much longer than sixty minutes.
Cocktail, which athletes "steers" should be taken during training, should contain water, electrolytes, BCAA (or protein hydrolyzate) and carbohydrates. Of course, you can vary the composition, but it is these ingredients that should form the basis of it.
The processes of restoration and growth of muscle tissue without protein are not feasible. And since the decomposition of protein molecules in the body is constant, our diet should fully fill these losses. The recommended rate of protein intake varies widely and depends on body weight and degree of physical activity. But there is no doubt that this is because a post-training protein cocktail is a universal means for starting the processes of recovery and growth of muscle tissue.
Whey protein is incredibly popular. All because it is rich in amino acids with branched chains, is quickly absorbed, has high bioavailability and an ideal protein digestibility index adjusted for the amino acid composition (Protein Digestibility Corrected Amino Acid Score, or PDCAAS). But, despite the fact that whey protein is an excellent choice for post-training cocktail, studies have shown that the ideal at this moment is the combination of a fast and slow protein, for example whey protein and casein.
Most agree that in order to start recovery and growth processes, at least 20 g of whey protein is needed. Hydrolyzate will raise the level of amino acids in the blood faster than whey protein, but it will not be able to maintain this rise for a long time. Therefore, to cover the basic needs, use a post-training cocktail consisting of 40 g complex protein (whey protein and casein).
When you sit on a low-calorie diet or are engaged for a long time and with full return, the blood sugar level decreases, glycogen stores are insufficient, and catabolism processes that lead to the disintegration of muscle tissue are included. The intake of amino acids is of great importance for every athlete. This is especially true of BCAA (leucine, isoleucine and valine), which are the favorite fuel of our muscles.
I include BCAA in the post-training complex for the same reason as before: they will not harm you exactly – unless, of course, you decided to drink the entire package in one sitting – and at the same time help raise the level of amino acids in the blood. After training, I recommend taking 10 g BCAA, and strongly advise this to those who are deficient in calories.
For post-training recovery. Anabolic and anti-catabolic effect!
After a persistent training, your fuel – blood sugar – is running out, and glycogen stores are depleted. Perhaps by the end of the training you even got to untouchable stocks (if you are on a diet – just got). Most of us understand that the body needs proteins in this situation, but many underestimate the importance of easily assimilated carbohydrates.
The main priority for our body is the restoration of blood sugar and replenishment of glycogen stores, and not an increase in the volume of the biceps. Inflow of fast carbohydrates will allow you to save protein, make up glycogen reserves, raise insulin secretion and speed up recovery. Recommendations regarding the amount of carbohydrates may differ, but for maximum effect you will have enough 50-75 g high-glycemic carbohydrates.
Hello. I 18 years, the weight of 51, the growth of 174, I go to the trench. hall, I want to have a relief, tell me, please, how to eat properly before and after training, and on non-training days, thank you.
Hello, I can repeat with a question, but how many I read different articles till the end I can not understand, whether it is possible to eat after training if I want to throw off weight, but also I do not want to burn muscles .
Vika, during 40 minutes after training, eat fast carbohydrate (in the sports bar are selling all sorts of different bars). I eat them or a banana. Then, within 2 hours after exercise, use protein. As a result, the eaten will not be converted to fat, but will be spent for restoration.