Before you get started on any type of training, there are some things that you need to know. First and foremost, do not be fooled into thinking that the idea behind “no pain no gain” is an accurate representation of how your body works! That’s just a myth. Your muscles will grow stronger when they’re in a state of rest. Secondly, don’t forget about how much water is necessary for optimal performance in the gym or elsewhere! You should drink at least 8 cups per day if you can manage it – more if possible! Finally, have realistic expectations about what you’re capable of achieving with little effort put into your training program. Including a nutritional program developed to support your aim is a very important part of the whole puzzle. In this article, we will discuss the foods and drinks that will help you boost your gym performance, and how to combine the products with exercise.
Warm-up time
The importance of preparation can never be overstated. This is especially true when it comes to physical activity. Going into a workout without properly preparing your body can lead to injuries. A good warm-up routine should consist of low-intensity exercises that gradually increase in intensity. This will help to loosen up your muscles and get your blood flowing. Before you get a good pump in the gym, why not try a warm-up walk around the block? Make sure that you are hydrated enough, and make sure to grab a snack or take the prescribed supplements that take time to digest through your body. This will make sure that you are properly prepared for your workout.
Try to make protein part of every meal throughout the day to keep your body in an anabolic state which builds muscle mass. If you are on a workout plan that involves several fasted morning workouts, then you will need to supplement your post-workout protein needs. Nutritional supplements also allow us to quickly and effectively absorb amino acids and put them to good use to create new muscle tissue. Having quick access to amines is important because they increase levels of IGF-1 and also reduce muscle breakdown.
Food for a pump
We already know that your body needs quality proteins to build new muscle tissue, but if you’re not training with especially heavyweights, then you don’t need so much protein. You can easily reach your daily recommended intake of protein by eating the following foods: egg whites, avocado, lean meats (chicken and turkey), cottage cheese, almonds, and Greek yogurt.
Adding oats to your diet will also help you achieve a pump faster. Oats are great for supplying slower-digesting carbs that help create a steady supply of energy without the crash that comes from high-impact carbs like sugar or refined grains. Oats are also full of fiber that will help you achieve a smooth bowel movement, which can be pretty important when you’re doing any kind of intensive training.
To eat or drink?
While drinking your daily protein is certainly convenient, many experts advise eating whole foods instead. This makes sense for several reasons. First off, there’s the digestive process. When you drink a protein shake, your body needs to digest the liquid and turn it into whole food before it can absorb it fully. This takes time and energy – time and energy that could be better utilized in completing your workout and not dealing with digestion. When you eat a meal of lean meats and vegetables, your body doesn’t need to work to break the food into manageable pieces. This slower digestion makes for better absorption of nutrients (including protein). You’ll get more bang for your buck.
The next point is the difference in nutrients. Liquid supplements are formulated according to a specific mixture of amino acids. Your whole food, on the other hand, is going to be made up of a wider variety of nutrients that work synergistically – and this will affect your protein absorption rate as well as your overall nutrient intake. The more complete your protein intake, the better your results.
Increase testosterone
There are many reasons why you might want to boost your testosterone levels. Maybe you’re looking to increase your muscle mass, or maybe you just want to feel more energetic and alert. Testosterone is a hormone that is responsible for many important functions in the body, including muscle growth, energy production, and cognitive function. If you’re experiencing low energy levels or a lack of motivation, it might be because your testosterone levels are low.
Fortunately, there are many things you can do to boost your testosterone levels. Some simple lifestyle changes can make a big difference. For example, making sure you get enough exercise and getting adequate sleep can help to increase your testosterone levels. You can also eat foods that are known to boost testosterone levels, such as eggs and avocadoes. Finally, you can increase your testosterone levels by consuming certain herbs and minerals – such as D-Aspartic Acid and Ginseng.
Bodybuilding supplements that give a boost to testosterone production:
- Rhodiola Rosea to help with stress and fatigue
- Zinc Picolinate for increased cell reproduction
- Magnesium Chelate to help absorb the other minerals
- D-Aspartic Acid stimulate natural testosterone production
To do cardio or not?
Exercise is important for overall health, but it’s especially crucial if you want to build muscle mass. Unfortunately, long sessions of cardiovascular exercise can make your muscles shrink instead of grow. This happens because when you exercise, your body’s priority is to keep your vital organs running – especially the heart. So to keep the heart functioning, blood vessels divert away from muscles and instead redirect toward your cardiovascular system.
This means that while you might be burning calories, you aren’t giving your muscles much-needed oxygen or nutrients. The upshot is that your muscles shrink because they’re lacking the necessary fuel to function. Moreover, since your body isn’t using as much energy during cardiovascular exercise, it needs fewer calories overall – meaning you won’t have as many nutrients available to build muscle mass.
Lift weights
Doing strength training exercises like weightlifting is the best way to build muscle mass. The key to making gains (especially as a beginner) is hard and consistent work. While you might not feel how hard your muscles are working when you’re doing some cardio, lifting weights will give you more immediate feedback.
You’ll need some equipment, though: either dumbbells, barbells, or a machine that you can use to do your exercises. Make sure you understand how to do each exercise properly and safely before you start – otherwise, it might exacerbate the problem of muscle loss due to lack of support.
Bodybuilding supplements that help with weightlifting:
- Creatine Monohydrate for faster energy production
- L-Carnitine Tartrate to improve fat utilization
- BCAA’s for faster recovery after workouts
What to take after training?
Because your body needs more carbs, protein, and fat after a workout, you’re going to need some post-workout nutrition. You also need to boost your insulin levels since they will be deleted after the workout. The best way to do this is by taking fast-absorbing carbohydrates – such as maltodextrin – along with whey protein to enhance the effect of insulin on your muscles.
- Taurine for faster recovery
- Glutamine works as a shuttle for certain molecules, which makes it important for the uptake of nutrients into cells
- Branched-chain amino acids to help prevent depletion of your body’s store of this crucial amino
Although you can build muscle without eating protein, this nutrient is essential if your goal is to get ripped. Other things – such as carbohydrates and fat – are important too, but carbs for energy and fat for hormone balance. Still, all these nutrients work together in synergy, so it’s usually best to talk about them together. Make sure to consult with a professional nutritionist if you want to get serious about gaining muscle.
