123ArticleOnline Logo
Welcome to 123ArticleOnline.com!
ALL >> Fitness >> View Article

Beast Way To Improve Your Workout

By Author: beautysk
Total Articles: 1

DAY OF YOUR WORKOUT

Your workout doesn’t start when you walk into the gym—it begins when you wake up in the morning and continues throughout the day. Preparations go beyond just packing your gym bag. They start with eating the right things at the right times to increase your body’s productivity at the gym. In addition to your usual nutritional goals, you should observe these tips to power you through your workout

1. Eat slow-digesting carbs before workouts

Researchers at Loughborough University (U.K.) discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day. The athletes also had more endurance and burned more fat during exercise compared to those who ate fast-digesting carbs such as white bread or plain bagels. Be sure that all the meals you eat before your workout, including the one immediately before, include about 40g of slow-digesting carbs such as oatmeal, sweet potatoes, fruit, buckwheat (see tip No.4), or whole-wheat bread.

2. Avoid higher-fat meals for up to four hours before workouts

A University of Maryland School of Medicine (Baltimore) study reported that a high-fat meal blunts the ability of nitric oxide (NO) to dilate blood vessels for up to four hours. That means less blood flow to muscles and less of a muscle pump, which is even more costly if you’ve invested in an NO supplement. In the four hours before your workout, avoid eating large amounts of fats, such as the obvious fast-food fare and packaged foods (even if you’re in a mass-gaining phase).

3. Eat a green salad with your last whole-food meal before the gym

The same University of Maryland researchers also discovered that consuming a small green salad with a high-fat meal prevented the adverse effects on blood vessel dilation, likely by enhancing NO. About two hours before you hit the gym, include a green salad with low-fat dressing with your meal

IMMEDIATELY BEFORE YOUR WORKOUT

Whether you train before work or in the evening after work, there are certain things you can and should do to gear up for the battle ahead. Again, nutrition plays a part, but your supplements are what will put you over the top. Taking the right supps during this crucial window helps get your body in a position to grow from today’s session.

4. Eat buckwheat as part of your pre-workout carb intake

Buckwheat, found in buckwheat pancakes and soba noodles, is a fruit seed that’s often used as a substitute for grains. It digests slowly, which helps increase endurance and fat-burning. Buckwheat also contains a flavonoid called chiroinositol, which mimics insulin. A cup of cooked soba noodles before workouts can help get more pre-workout creatine (see tip No.5) into your muscle cells without blunting fat loss, which can occur from high insulin spikes.

5. Take 20g of whey protein and 3-5g of a creatine supplement

Researchers from Victoria University (Australia) reported that subjects who consumed a protein and creatine supplement immediately before and after workouts over a 10-week period increased muscle mass by 87%, bench press strength by 36%, squat strength by 27%, and deadlift strength by 25%, and decreased bodyfat by 3%, more than a group taking the supplement before breakfast and before bed.
good luck

Total Views: 224Word Count: 535See All articles From Author

Fitness Articles

1. Remedial Massage And The Way You Can Treat Muscle Injury At Home
Author: Holly Coane

2. Use Chinese Herbs If You Want To Try Out Alternate Medicine To Cure Yourself
Author: Seth Aslatt

3. How Can You Get That Toned And Curvy Body Like The Models You Always Wished For?
Author: Spencer Holden

4. Why Massage Is Known As A Powerful Therapy Since Ancient Days
Author: Leona Miller

5. Does Yoga Result In Possession?
Author: Louise Franklin

6. Tips For More Effective Cardio Workouts
Author: kisardhillon

7. Three Day Military Diet Menu Chart
Author: acevescastillen

8. Yoga Teacher Training Can Change Your Thinking Towards Leading Life
Author: Dave Woods

9. Why You Should Spare A Thought And Devote Your Life To Yin Yoga Ttc
Author: Dave Woods

10. Tips For Oily Skin Care
Author: Tejaswini D

11. Are You A Victim Of Sedentary Lifestyle? Here Is How To Stay Fit
Author: Steffen Lang

12. Buy Fit Body With Doctor Approved Weight Loss Supplements
Author: Weight Loss Supplements

13. The Secrets Of Bruhana Nasyam Therapy In India
Author: Dr nitesh khonde

14. Know Effective Ways To Reduce Weight The Healthy Way
Author: Owen Jones

15. Let Herbs Cure Your Soul And Body From The Core, Stay Safe And Healthy
Author: Seth Aslatt

Login To Account
Login Email:
Password:
Forgot Password?
New User?
Sign Up Newsletter
Email Address: