Monthly Archives: June 2016

The Advantage for Pre workout Nutrition

Serious lifters need massive amounts of energy and focus to fuel their intensive workouts.

Pre-workout nutrition and supplementation achieve these objectives in the most efficient manner possible.

However, the pre-workout period is also a time to promote muscle growth.

To experience the kind of muscle growth commensurate with intensive gym efforts, muscle protein synthesis must occur frequently, especially before, during, and after workouts.

Muscle functions in an anabolic or catabolic state. To experience ongoing muscle gains, the rate of muscle protein synthesis (the anabolic state) must continue to exceed the rate of muscle protein degradation (the catabolic state).

Every effort must be made to ensure the right nutrients are taken at the right times to keep growth on an upward trajectory. Pre-workout is the ideal time to prime the body for high performance, fat burning, and post-workout recovery. This article will show how.

PRE-WORKOUT NUTRITION IS IMPORTANT

Confusion reigns when it comes to pre-workout nutrition. Whole-food meals consisting of proteins and carbs are thought to be sufficient. Though important, whole foods pre-workout are only part of the equation. Which begs the questions: What about supplementation? What are the best options and specific ingredients?

As a committed gymgoer you may find yourself seeking answers on how to get the most from each workout through cutting-edge supplementation. Look no further. What follows is a detailed overview of the best pre-workout essentials needed to fuel workout intensity and engage the growth process.

THE PRE-WORKOUT MEAL

Before downing an effective pre-workout product, the all-important pre-workout meal must first be addressed. Aside from providing training energy, the pre-workout meal also helps to offset muscle protein breakdown. In fact, research shows training on an empty stomach increases nitrogen losses from protein breakdown by more than double.

To optimize performance and retain muscle, it’s essential to eat a solid meal within two hours before training. Poor pre-workout nutrition can lead to excessive cortisol release during training, which can lead to suboptimal fat oxidation and also muscle losses.

Whether an early morning cardio session or an abdominal workout upon rising, always eat beforehand. No more fasted cardio or weights!

Pre-workout supplementation tops the fuel tank to increase training energy, offset fatigue, and enhance muscle growth. The pre-workout meal doesn’t have to be excessive: around 400 calories comprised of 70% low glycemic carbs (vegetables and oats) and 30% lean proteins (egg whites and chicken breasts).

Foods and Supplements

Normally, short-term inflammation is a natural process that plays an important role in healing and cellular repair when you’re injured or sick.

However, it can also be bad, very bad, depending on the cause and duration.

This is known as chronic low-key inflammation, and plays an integrative role in diseases such as Arthritis, Obesity, Cancer.

It’s roots are often based in poor nutritional choices or other unhealthy lifestyle decisions.

Inflammation is a very serious issue. Some researchers even state it as the key cause of diseases1,2,3.

WHAT CAUSES INFLAMMATION?

There are a host of lifestyle factors that can combine to cause inflammation. Here are things to watch out for:

Elevated Blood Sugar Levels: Numerous studies have shown when your ability to handle carbohydrates and blood sugar levels is impaired, cell damage can results from constantly high blood sugar levels. This causes an increase in inflammatory-associated genes and increased inflammation4.

Processed Food: Increased intake of processed foods, sugar-sweetened drinks, sweets, candies and baked products are associated with higher levels of C-reactive protein (CRP), a pro-inflammatory marker used to measure inflammation

Body fat: Increase in body fat levels and obesity can elevate pro-inflammatory markers and contribute to chronic inflammation

Food Allergies: Eating foods that you are allergic to leads to rapid increases in inflammation.

Food Intolerances: Although you’ll know if real intolerance occurs, eating foods you are only slightly intolerant to can be a serious issue. Since the side effects are more mild (bloating, stomach cramp, gastrointestinal stress etc), you may continue to eat these foods, which can contribute to chronic inflammation.

Disrupted Gut: Bacteria or fungal infections, leaky gut or disruptions to your healthy gutbacteria can shoot your immune system into overdrive and inflammation7, 8.

Cortisol & Stress: Cortisol, the stress hormone, can lead to whole body systemic inflammation, with studies noting large increases in CRP or pro-inflammatory cytokines

Environmental Toxins: Toxins from BPA plastics and containers, fragrances, unfiltered water, air pollutants etc. can contribute to low-grade inflammation.

HOW TO KNOW IF YOU HAVE CHRONIC INFLAMMATION

To get an accurate indicator of your inflammation levels it requires expensive blood tests. However, some common signs or symptoms you experience daily may be linked to chronic inflammation. These include:

  • Long-term joint pain
  • Gut or Digestive Issues
  • Regular Fungal or Viral infections
  • Acid Reflux
  • Arthritis or similar disease
  • Chronic Pain
  • Blood Sugar or Metabolic Issues
  • Diabetes
  • Osteoporosis

While these symptoms may be present for numerous other reasons, if you suspect you have inflammatory issues it’s worth consulting a medical professional to undergo specific tests.

Workout Supplement That You Need

What you consume pre- and post-workout is important. But to maximize your exercise performance, improve recovery, and decrease muscle damage, there’s another window of opportunity you may be missing.

Intra-workout supplementation.

Intra-workout supplementation is the scientific-sounding name for supplementation taken during your workout. So how important is it—and does it make a difference?

Given all the hype-driven product-pushing that exists these days, you might wonder if this is just another marketing-invented category of supplements with no real benefit.

The truth is, intra-workout supplementation is rooted in scientific data and highly beneficial to anyone looking to accelerate their progress and boost their recovery.

If you’ve been too skeptical to ever try an intra-workout supplement, or if you’ve tried an improperly formulated product, it’s time to learn what intra-workout supplementation is and why it works.

The idea of nutrient consumption during workouts has been tossed around gyms for the past decade or so. That being said, many bodybuilders have forgone this crucial strategy. Why?

Many intra-workout misconceptions exist. The mechanical digestion of nutrients diverts blood from muscles and is energy-robbing.

Certain compounds, notably caffeine, can dehydrate muscles and deplete training energy. The excessive intake of stimulants may over-stimulate the central nervous system and cause muscle fatigue.The intake of certain nutrients during training is time consuming and inconvenient.

While the above are true, they are also not the most effective intra-workout strategies. Unfortunately, the association they have with intra-workout nutrition prevents many from taking advantage of one of the most powerful growth determinants.

INTRAWORKOUT NUTRITION: THE MISSING LINK

Much of today’s muscle-building progress can be attributed to nutrition. In the not too distant past, workout nutrition was rather primitive. A meal one hour before training and a protein shake post-workout was about it. In recent years, supplement savvy lifters have taken a more scientific approach to “peri-workout” nutrition (the time before, during, and after your workout).

However, what is arguably the most important of the three nutritional windows, intraworkout nutrition, is still frequently neglected.