Monthly Archives: June 2016

Does The Workout Supplementation Works

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.

HOW INTRA-WORKOUT SUPPLEMENTATION HAS EVOLVED

Intra-workout supplementation started out as drinking water and staying hydrated, and that’s still absolutely essential for high performance. But, in the hopes of further improving performance and recovery, people started to explore other options for what they could drink during workouts beyond plain water.

Sports scientists began to research carbohydrates, adding different types and concentrations to water. They looked at how the human body metabolizes carbohydratesand measured performance outcomes and absorption rates into the blood.

The results: Adding carbohydrates to water—In specific ratios to avoid digestive discomfort—was more effective than drinking water alone.

Unfortunately, this area of sports nutrition stagnated for the next 30 years. At the time, sports performance nutrition science was a new concept and very slow to grow. Athletes, coaches, and nutritionists were also typically unfamiliar with exercise physiology and uneducated on the topic of supplementation.

Because of that lack of understanding, intra-workout supplementation was generally oversimplified. During training, the human body’s most efficient fuel sources are muscle glycogen (stored carbohydrates in the muscle), liver glycogen (stored carbohydrate in the liver), and glucose (sugar in the blood).

Both fat and protein are less efficient energy sources. With this knowledge, many people simply relied on carbohydrates for mid-workout energy, due to the common misconception that anything else would be less effective.

While technically true, this belief was too narrow in focus. Intra-workout supplementation involves a lot of other factors. To gain a more advanced understanding, those in the sports nutrition industry needed to ask (and answer) many more questions.

It wasn’t until the early to mid-1990s that this area of sports science experienced a renewed interest. Sports scientists began to study key research areas, such as:

  • The effect on our muscles’ structural protein components when they get worked out and overloaded.
  • How our muscles are broken down and how they can optimally build back up during the recovery process.
  • Other types of fatigue that are not caused by lack of carbohydrates and how to address them.
  • How different types of training and different nutritional needs should be taken into consideration when making intra-workout recommendations.

Carbohydrates improve performance and recovery, but they aren’t the only option—and they are often not the optimal one. To look beyond carbohydrates, we’ll explore the benefits of amino acids taken during a workout.

How to Reduce Inflammation With These Foods

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.

Related: Carbs Aren’t Making You Fat – The Truth About Insulin

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 5.

Body fat: Increase in body fat levels and obesity can elevate pro-inflammatory markers and contribute to chronic inflammation6.

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 cytokines9.

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

Know More About The Importance of Pre workout

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.

WHY 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.11, 14

Related: Grocery Shopping For Pre-Workout Meals With Brandon Beckrich

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.11

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).

Since fat takes longest to digest, a pre-workout meal must be very low on this nutrient. A perfect pre-workout meal could be 100g of oats with water, one banana, and six egg whites.

PRE-WORKOUT SUPPLEMENTATION

A pre-workout formula stacked with high performance ingredients is essential to building muscle. Taking a pre-workout before cranking out the first rep maximizes strength, provides energy to endure, improves focus and mental alertness, enhances fat oxidation, and minimizes protein degradation (increasing muscle growth).

Gone are the days when a trainee would simply eat a meal before working out and expect to dominate the iron. Now, it’s indisputable that a reputable pre-workout will significantly improve focus, reduce fatigue, and increase energy beyond that of a regular meal.

IMPORTANT CONSIDERATIONS

Steer clear of any product with questionable ingredients and an excessive list of artificial substances. Go only for products with scientifically proven ingredients and zero filler.

Avoid proprietary blends. Simply put, with a proprietary blend of ingredients you don’t know what you are getting.

Rather than specifying exactly what quantity of each ingredient is in the product, a proprietary blend lumps a large number of ingredients together and gives them a per serving dosage. You can assume the most effective of these ingredients are included in such low dosages that return on investment is minimal at best.