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THE WORKOUT NUTRITION FORMULA

I have put together an example schedules for workout nutrition. This schedule is devised for someone concentrating primarily on looking to gain muscle mass and wants to stay lean.

Schedule

07:00am - Pre work out snack - 300ml egg whites, Mixed nut with dried fruit, Espresso with extra organic coconut oil, 750 grams Phosphatidic acid

08:00am - Training session (begin 15 minutes prior) - 20grams of BCAAs in 1 litre of water, add electrolytes and 50-60 grams of highly branched cyclic dextrin.

09:00am - Post workout - 45 grams Whey protein isolate, 70 grams maltodextrin and 5-10 grams of creatine

10:00am - Breakfast - Oats, Salmon

11:00am -

12:00pm onwards - Now is the time to consume anti inflammatory products with food using the method discussed. Protein and fat dominant meals with green vegetables until last main meal of the day then consume your remaining carb allowance. For increased protein synthesis add L-leucine in between meals.

Hydration

Hydration is an important part of health and athletic performance. How hydrated you are also has an impact on your metabolism.

The daily recommended guideline is that a human body should consume 2 litres of water per day. Things such as exercise and climate need to be taken in to consideration because the body will be in a deficit of fluid trying to adapt to the external circumstances.

Exercise and the increase of heat, increase the demand for fluids. Therefore for every session of training you take part in, you must take in additional water. It is recommended that for every hour of vigorous exercise you should consume an extra 500ml of water.

Generally, as a rule drink before, during and after your workout. Water is fine but drinks which are isotonic will work better as they are the same level of concentration as the body and are easily absorbed.

Remember – Performance can decrease by 10% if your hydration level drops by as little as 2%, this is a very significant amount especially to a competing athlete. Being dehydrated effects the body as it can’t get rid of waste in the muscles efficiently or be as efficient at creating energy in the cells due to chemical reactions being delayed and slowing down the transportation process.

Symptoms of dehydration

Dizziness

Dry mouth

Headaches

Thirst

Dark urine

(Dangerous) significant increase in body temp

(Dangerous) cramps and tingling of the limbs

Prevent dehydration by following these points

1. Drink 2 litres per day of water

2. For every hour of exercise have 500ml of water or isotonic sports drink

3. Drink before, during and after exercise

4. Drink on waking, the body is dehydrated slightly after sleeping,

5. Use electrolytes

Carb loading

Carb cycling

Caloric cycling

Calorie cycling is a method used to increase metabolic speed. This means your body will burn fat at a higher rate. The method works well to break through plateaus when trying to lose stored body fat when you are in a deficit of calories.

It can also be used effectively when trying to gain muscle mass but wish to stay lean. To gain muscle mass you must be in a surplus of calories, but cycling calories will boost your metabolism and increase fat burning without having to worry about under eating.

Water loading

Sodium loading

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