If kind readers are not sure of respecting even just one of the traits mentioned above, before trying their hand at reading they should certainly consider a "correction" of their system.
But then, what are we going to deal with in this paper? Above all the subtleties that can make the difference in those who have not improved for a while. This would happen mainly for two reasons: the first is the application of a new stimulus, the second is the overall metabolic optimization.
, what we must understand is that the caloric balance must be positive. The extent of the surplus is to be established in the basic organization, as well as the duration of the hypertrophic cycle.However, this involves a greater attention to what you eat, how much and when; "getting dirty unnecessarily" would be counterproductive.
Growth occurs if the anabolic processes exceed the catabolic ones. Therefore, first of all you have to choose the training that gives the right stimulus; secondly, you have to make sure to stop as much as possible the inevitable muscular catabolic process induced by physical exercise.
Since training mainly affects creatine phosphate, then glycogen and, in case it is insufficient, the branched-chain amino acids, our primary objective must be to ensure a constant fullness of reserves.
For the moment, let's leave out the subject of creatine phosphate. Its reserves are modest and, if the workouts are not too dense and not too close together, these are restored quite effectively by nourishing in a balanced way or possibly integrating even only during / post workout. Let's move on to glycogen instead.
and the morning one.Therefore, before going to sleep - at least 2-3 hours after dinner - it will be good practice to consume a small snack (5% of total calories), based on proteins and carbohydrates; at this time it is very convenient to use low-fat yogurt and fruit - or the classic banana and milk protein shake.
In addition to ensuring the right availability of carbohydrates, this will provide the fiber cells for the whole night with a sufficient quantity of essential amino acids, which are crucial for the repair and construction processes, and therefore for muscle growth.
On the other hand, the night "is long" - about 8 hours of peaceful sleep are hoped for - and, if the diet is really well balanced, glycogenolysis starts anyway. Therefore, first thing on awakening, before going out of home, it is a good habit to consume a breakfast that provides about 15% of the energy, mainly supplied by carbohydrates but also by some proteins. Some people find it pleasant to include sources of unsaturated fat in this meal, such as nuts, but it is entirely at personal discretion; it does not affect the success of the protocol, unless they result in excess.
However, it is logical that the amount of breakfast also depends on whether or not you can eat mid-morning. For those wishing to ensure an adequate nutritional intake, it may be advisable to implement it up to 20% or more, if lunch is particularly distant - in this case. case, a savory breakfast would become the wisest choice, but still respecting the above principles.
, minerals and vitamins needed. Let's focus instead on the pre-workout.Not everyone works well on a full stomach. Some suffer from the glycemic-insulin rise, which can cause drowsiness and poor concentration. Others complain of regurgitation and belching. Usually, these respond well to the glycogenolytic action of somatotropin (GH), which rises in response to training hypoglycemia.
C "is the one who runs out on an empty stomach" in the blink of an eye. For these, eating early guarantees the support of long and demanding workouts, as well as ensuring optimal recovery and supercompensation. So, let's roll up our sleeves and eat without too much fuss - with the exception of those with stomach ailments, of course.
Depending on what we eat, in quantitative and qualitative terms, digestion, absorption and metabolism can make nutritional principles available in the middle, at the end or shortly after the session. For example, for a person with no digestive discomfort, who trains for 60 "with weights, the smartest solution would be to have a small, easily digestible and mostly carbohydrate-based snack right before starting (some add BCAAs with 2: 1: 1 or better, in a quantity of 1 g / 20 kg of weight), then supplementing it in the middle of the session with a source of protein (in this case, preferring a hydrolyzed supplement is almost mandatory). 60-70% in CHO and 40-30% in P.
This is because statistically most of the subjects complain of general fatigue - attributable to the depletion of phosphates and muscle glycogen, and also to metabolic and nervous stress - already 20-25 or at most 50 minutes, after starting an intense anaerobic activity. This does not mean that you are unable to continue, but simply that comparing yourself with the initial level you notice a consistent worsening of the state of form. This is especially true in stimulating large muscle groups by means of multi-joint exercises, such as the squat for the thighs and buttocks.
Do not make the mistake of believing that it is possible to keep the reserves intact; it is impossible and indeed useless. Even the exhaustion of the latter represents an anabolic stimulus; catabolism is simply to be avoided. Let's not forget that, in conditions of glycogen depletion, the muscle will use the BCAAs of the muscle itself - especially for this reason, many prefer not to risk and include them in the pre-during or post workout meal.
The percentage entity remains about 5-8%, therefore modest all in all; we can reach or exceed 10% if the next meal is not lunch or dinner, or if it does not fall within 60 "of the end of the workout.
very important peripheral for oxygenation and muscle nourishment during exertion. Let's not forget that strength activity imposes an oxygen debt that must be paid, just as it requires washing part of the lactic acid; nevertheless, exchanges nutritional values taken as a whole.However, not everyone agrees with this theory. Especially those who train at very high intensity - 4-6 rep - fear a loss of efficiency in the expression of sub-maximal strength. Let's say that the truth lies a little in the middle. Notwithstanding that before performing a few repetitions to failure it is essential to try your hand at a specific warm-up and "get closer" to the load, certainly 20 "elliptical at 150 bpm can only tire the muscles, the general metabolism and the brain.
and natural tuna… it's not for everyone - without considering dirt management.
Unlike the pre-, the post-workout can have (but it is not certain) a prevalent composition of proteins compared to carbohydrates (cottage cheese, chicken breast, canned tuna, bresaola etc; or a supplement). On the other hand, the greater the global energy commitment, and therefore the training load, the more attention we should be careful not to save on carbohydrates; in addition, the latter help to stimulate insulin, essential for recovery and post-workout supercompensation.
It is precisely by virtue of the greed that muscles have for nutrients - moreover, even partially independent of insulin - that we choose to supplement with creatine after the workout.
The relationship between CHO and P therefore reverses.
, a hormone defined as anti-anabolic and basically catabolic, which favors the breakdown of muscle proteins (branched amino acids) to find energy.It is a sort of paradox, which we should nevertheless learn to quantify in order to give it the right weight. At the moment, however, we do not know how relevant it is in muscle growth, which is why we cannot completely ignore it.
