What happens after you train with weights?
What is it exactly that starts there is the real muscle growth, but only going to get you give it special attention. There are many bodybuilders who have their eye during this critical process and therefore do not reach the results they want. This is a complex process that involves more than taking a hit of protein.
An intelligent system for training and recovery requires that controls three key things:
1. The recovery of this water with the balance of electrolytes.
2. The rapid recovery of the levels of glycogen
3. The restoration of muscle protein and thereby the prevention of catabolism.
The recovery of water and electrolytes.
Most bodybuilders do not care the need for adequate hydration as for training and for any activity of resistance to hydration is very important. All work with weights requires hydration levels very high. On top with the hot, humid atmospheres of many gyms need to drink plenty of water before during and after exercise to control body temperature and keep the cardiovascular efficiency.
During exercise that lasts for more than an hour dehydration varies depending on the weight of the individual. Varies between 2% and 6%. In fact just losing even 1% during the year which means that the individual reduces their income and put on maintenance all cardiovascular and thermal regulation. Pulled in training and the environment too hot can dehydrate us in 30 minutes if you do not drink water frequently. But drinking water during training is not enough to replace all the fluid lost in sweat just enough to replace half of the profit lost so athletes should make a conscious effort to drink at least an 8 to 10 glasses of water a day not only because there dehydration but also the entire body because the water is essential for all vital functions of the body.
The training of a bodybuilder and relatively short and very intense so the athletes sometimes beyond dehydration also have electrolyte imbalances which can be problematic in practice more than one hour because even if you drink lots of water levels of electrolytes are not replaced .
The key electrolytes are sodium potassium and magnesium, so you need to drink beverages containing them before during and after training. This can be done by drinking a sports drink that in its composition has vitamins minerals etc.
Drink about a pint of water two hours before exercise.
During the year:
Fluid replacement should be equal to its loss. The recommended amount of water per hour must be between 600 ml and 1200 ml. The water should be consumed about a cup of water 15 in 15 minutes. After the exercise we need to ingest at least two thirds of liters of water per pound of weight lost during training.
Font: American College of Sports Medicine.
The recovery of glycogen stores after exercise.
Carbohydrates are the fuel of choice for bodybuilders, and the amount required depends on the objectives of the training.
If you want to increase the size of the muscles can consume more carbohydrates. A person accumulates a rating from 1500 to 2000 calories of carbohydrates in the form of glycogen in your muscles and liver.
Many bodybuilders being defined much lower their levels of carbohydrates in the body but be careful with it because we lose muscle mass. Because the body uses protein to maintain, repair and build muscle tissue, but when you reduce the deposits of carbohydrates in the liver and muscles are due to diet and exercise volume of the body begins to use protein to synthesize glucose . This basically stems protein of muscle tissue.
The depletion of glycogen can greatly reduce the muscle mass.
To prevent this from happening you should restore the levels of glycogen in the liver in the form of carbohydrates as soon as possible after training. The most important period is three hours after the workout. When you eat carbohydrates then increases the levels of glucose in the blood and promotes the secretion of insulin. Insulin is very important because besides regulating the recovery of muscle glycogen insulin stimulates the transport of amino acids to promote muscle protein synthesis and they have the increase in cortisol that would otherwise increase immediately after exercise. Cortisol increases delay when protein synthesis and stimulates the breakdown of proteins.
One of the problems of intense training is to control the desire to eat very soon after, should not eat, one should drink a drink rich in carbohydrates and minerals and then we spent an hour eating again.
We should eat normally throughout the day to go recover the levels of glycogen. Depending on your caloric needs and objectives should eat 4 to 6 times a day. It is the best way to meet the needs of the replacement body.
The recommended daily dose that is earlier than an hour and a half to train should consume one gram of carbohydrates per pound of body weight combined with protein, which is 3 to 4 grams of carbohydrates per each protein. For an individual of 100 kg suppose one hit of 100 grams of carbohydrates and 25 to 35 protein.
Retrieve the protein and prevent muscle catabolism.
The practice of bodybuilding demands that a positive nitrogen balance, so that the body receives the protein necessary for muscle growth and catabolism are checked. Increase muscle mass and strength through weight training requires a protein intake far exceeds standard made by an individual who does not train with weights. For many years bodybuilders have used a minimum intake of two grams of protein per kilogram of body weight.
At the time we eat protein also ingest carbohydrates to have a good protein synthesis. We must eat protein throughout the day divided into 4 or 6 meals a day, the first meal after the exercise should contain 20 to 40 grams of protein and 60 to 120 of carbohydrates. The intake of protein and carbohydrates after the training and throughout the day is crucial to a good muscle development.
The intake of protein and carbohydrates should be simultaneously and not separately to have a good protein synthesis.
Anyone who trains seriously should consider using dietary supplements to regain the muscle wastage produced by training.
Some of these supplements are Fostatidilserina; Glutamine, Creatine and HMB.
This supplement can reduce the production of curtizol, which is a hormone catabolism and also relieves the symptoms of sub training. The recommended doses are 800 mg 30 minutes before training.
has an important role in building muscle and also strengthens our system imunelógico. Glutamine taken as a supplement causes our bodies can not enter into catabolic state and thus the protein is more easily determined to build muscle tissue and also does a better balance of nitrogen. If our practice are very heavy and intense it becomes necessary to take glutamine for a speedy recovery.
The recommended dose is 8 to 20 grams daily divided into 2 to 4 times per day, may yet have more if you take two dozes of 10 grams before and after training and rest days take 2 to 5 grams divided by day.
After the protein is the queen of nutrition supplements bodybuilders and other athletes. Creatine increases the setetinzar deposits of phosphates energy between the seris allowing you more energy to train.
Creatine also increases the volume of muscle cells which increases the intracellular fluid that helps transport nutrients and other substances necessary for muscle growth.
Creatine should be taken in doses of 3 to 5 grams daily and ideally combine it with a drink of carbohydrates and protein and then be taken after meals that have these two nutrients.
The amount of carbohydrates should be around 90 grams, is a dose sufficient to produce the insulin that their help in the absorption of creatine and of all nutrients.
With the high amount of insulin is a greater uptake of creatine and nutrients by the body.
Because creatine takes water to the muscles so when it is taken should drink well about a quarter liter of water for every 5 grams of creatine taken.
HMB (beta-hydroxy beta-metilbutrato):
This metabolic produces when it breaks down the amino acid called leucine. Due to the effects of nitrogen retention HMB may prevent the reduction of muscle damage that is associated with intense physical efforts. It also helps in the recovery of muscular disorders resulting from hard training. When combined with an intense training and proper nutrition HMB can increase muscle size strength and decrease body fat.
HMB should be taken in doses of 3 grams daily the dose should be divided into doses of 1 gram and should be taken with food. If the athlete weigh over 90 kg should then increase the dose to 5 or 6 grams per day, equally divided.
If you follow these 3 guidelines will see it has a lot more results, muscle development and strength will increase and will be able to train with greater intensity.