Nutritional and sports supplements during and after training
Nutrients are consumed before, during and after training have a huge impact and effect on energy levels and intensity of the training and muscle recovery after the training. In this article we will be given some informing how to properly seize the meal before and after training with sports accessories to provide quality, intensive training and getting new muscle mass. One of the best ways of approaching the diet before and after training (which include sports supplements) is a division of 2 phases: the first phase is to provide energy for intensive training, while the second phase is faster muscle recovery and building new muscle mass.
In the first stage main goal should be maximizing energy levels to ensure enough strength and stamina during the training from beginning to end. Here it is very important to note that this stage is the stage of muscle growth since the muscle recovery and muscle growth occurs in phase 2 which follows after intensive training. At this stage sports supplements before training aimed to provide enough energy for longer, more intense and more powerful workout. The second phase is necessary to prevent catabolism (muscle breakdown) and increase anabolic activity by providing the body with the necessary nutrients that are necessary to begin the process of muscle recovery and building new muscle mass. These two stages are divided into the following points:
• First point – meal before training (as part of Phase No. 1)
• Second point – Sports supplements before training (as part of Phase No. 1)
• Third section – sports supplements during training (combination of stage No. 1 and stage No. 2)
• Fourth point – Sports supplements after training (Stage No. 2)
• Fifth point – meal after training (Stage No. 2)
First point – meal before training
The best time for consuming a meal before training is 1.5-2.5 hours depending on the metabolism of any active bodybuilders. Those active bodybuilders who have a higher metabolic rate can consume meal 1.5 hours before the training. Meal before training should be on the energy training. That meal before training should provide the body with sustained energy that will provide intensive training from the beginning to the end of the exercise. This meal should consist of protein, carbohydrates and slow healthy fats, ie a complete meal that will contain all the macronutrients (protein, carbohydrates and healthy fats). Ideal choice for protein meal before training the following sources of protein: fish, beef and chicken. Good selection of carbohydrates following products: brown rice, white potatoes, sweet potatoes, pasta and oats. Slow carbohydrates are the most important part of the meal before training because of their slow decomposition and providing energy during the whole training.
Second point – Sports supplements before training
Time of consuming sports supplements before training is 20-30 minutes. Sports supplements designed for training before providing extra energy, strength and increased mental focus to do intense training. Every active bodybuilder who has used a sports supplement before training knows the difference and effectiveness of the training in terms of training when not used these sports supplements. The benefits of these sports supplements are: significantly increased energy and strength, increased mental focus, increased intensity of the training, prevention of fatigue and exhaustion, increased blood flow and ability to raise significantly more weight. Good sports supplement to training should contain a combination of the following ingredients: beta-alanine, arginine, caffeine, creatine, taurine, glutamine, bcaa, l-carnitine and vitamins.
Third point – sports supplements during training
These sports supplements consumed during the training. Taking additional amount of amino acids during the training is a great way to reduce muscle breakdown (catabolism) during the workout, increase energy levels and to initiate and accelerate muscle recovery. Great sports supplement during the training represent BCAA amino acids.
Fourth point – Sports accessories after intense training
The purpose of sports supplements is here to be taken immediately after intense training to enable faster muscle recovery and start the process of building new muscle mass. And generally it is known that a meal after training is the most important meal of the day and it is a key factor in building muscle mass. But after intense and difficult training our body is exhausted of the most important nutrients (proteins, amino acids, vitamins, minerals and glycogen stores) and it is important that these nutrients be replaced in the shortest possible time in order to prevent catabolism ( muscle breakdown) starting anabolic process and enhance protein synthesis. The easiest way to ingest these substances materies is by consuming sports supplements. During this period the minimum that should be consumed 1-2 doses of fast burning whey protein which will start the process of muscle recovery. In addition to protein supplement after training can be used dose creatine and glutamine that can be mixed together with the protein, and 1-2 doses quickly burning carbohydrates to replace the spent glycogen reserves.
Fifth point – meal after training
Post-workout meal is the ultimate and final stage in the process of muscle recovery and building new muscle mass. This meal should also be a complete meal of all macronutrients: protein (chicken, fish, turkey meat, eggs), complex carbohydrates and healthy fats (nuts, peanut butter).http://shapestrength.com/sports-supplements-during-and-after-training/Nutrition Advices