Pre Workout Nutrition
Is there such a thing as a pre-workout nutrition plan?
Certainly, and following a correct one will yield you great results than either exercising on an empty stomach or one filled with the incorrect food.
Actually, a correct pre-workout nutrition plan will be one that can supply quick energy sources, mostly carbohydrates, that can preserve your energy reserves, and also able to provide added blood flow to the muscle tissue.
The Pre-Workout Essentials; Carbs and Proteins>
Carbs Click Here to Buy Energy Enhancing Supplements
When you work out for periods longer than 30 minutes, you start using up your energy reserves. These energy reserves are merely glycogen, it is the sugar stored in the liver and muscles.
Exercising will burn your stored energy quickly, and it can.t use the oxygen kept in the fat deposits as a fuel. Therefore the body needs to find sugar fast, and does so in the muscle tissue and from the blood.
So, it.s best to eat something with simple sugars in it just before training. This will reduce the amount of body glycogen used during your training.
An added benefit is that eating the simple sugars before training will give you a sustained performance. It must also be mentioned that keeping your glycogen levels high, along with those of insulin, make the best environment for muscle growth.
Proteins Click Here to Buy Protein Supplements
As mentioned above, you need to get the blood flowing into those working muscles during a workout. It is very important then, to insure that you have enough available amino acids for muscle tissue.
A lot of people think that proteins are necessary after the workout.
They are not wrong, but they error if they think they are not needed BEFORE the workout.
In fact, it is proven that if you can supply available amino acids to your body before the workout, it will be more easily taken up by the muscles than it will after the workout.
Research has proven .the response of net muscle protein synthesis to consumption of a protein solution immediately before resistance exercise is greater than when the solution is consumed after exercise..
The reason for this is consumption of protein before the workout.
What to Eat Before a Workout
An excellent choice would be complex carbs 3 hours before your workout such as baked potato, rice or pasta with Tuna, chicken or lean red meat.
There are also many commercial drink mixes available with exact proportions of the carbs, sugar and protein you need plus added vitamins and minerals, and other additives. You should consume one of these drinks approximately
You must see what works best for you. However, you should not be too full of food or drink in any case, before the workout. Moderation is called for.
A perfect time is to eat or drink your nutrition one hour before the workout. You will find that the digestion has already well progressed, and that your body is primed and ready to workout and train.
Nitric Oxide Products = Greater Muscle gains and Better Pumps
1. What is it and where does it come from?
Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.
Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS). The chemical process of conversion is shown in figure
2. What does it do and what scientific studies give evidence to support this?
Despite the claims of some in the supplement industry, there exists ample scientific literature to substantiate the efficacy of Nitric Oxide products. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers:
The above quotation states that Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells.
The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress.
Nitric oxide also affects the endocrine system. It affects the release of gonadotroptin releasing hormone, as well as the release of adrenaline from the adrenal medulla.
3. Who needs it and what are some symptoms of deficiency?
Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body.
Signs of deficiency include physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate.
4. How much should be taken? Are there any side effects?
With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhoea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin.
Many Protein powders have amino acids, including arginine already added, with this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken. Click Here to Buy Pre Workout Supplements
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