Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Maximize The Windows of Opportunity For Explosive Muscle Growth


You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.

Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!


MORE RESOURCES:

Build Muscle in Less Time With Massed Practice
STACK News
Build Muscle in Less Time with Massed Practice. What do recovering stroke patients and many athletic trainees have in common? Both lack efficient neural pathways for necessary movements, and both would benefit from an increased ability to build muscle.

and more »


The Prime Time to Build Muscle
STACK News
Although it may feel like you're building muscle during your workout, those Squats you're doing aren't adding an ounce of muscle mass. Size gains only happen following workouts under ideal circumstances. You may not be able to control the outcome of a ...



The 8-Minute, 1-Dumbbell Definition Workout
Shape Magazine (blog)
Hit the next level of fitness with my eight-minute, one-dumbbell definition workout. Combining calorie-blasting cardio with muscle-defining strengthening exercises, this all-inclusive, high intensity full-body workout provides maximal results in a ...



Can vegan athletes still build muscle and compete in sports?
The Globe and Mail
I've been reading about the overwhelmingly positive long-term health effects of veganism and am trying to make the switch, but I have stalwarts in my family who think meat protein is the only way to go for building muscle and top athletic performance ...



The Six Week Ultimate Beach Body Plan
MSN Money
What does it really take to get your body ready for the summer? It's certainly not endless hours spent on the treadmill-at least that won't work if you want to look good fast. What you need is a weight-training routine that will activate as many muscle ...



15 Minutes to Bigger Arms
MSN Money
It doesn't take long to blast your arms and spark new gun growth. The below six exercises are to be performed as two separate giant sets (three exercises per giant set) repeated twice, which will take you a mere 15 minutes. All the best mass-building ...



Big, Strong and Lean Workout
MSN Money
Looking better really isn't that complex: Pick the right exercises, improve each workout, and bring the intensity. This workout provides all of that so that you can become stronger, add muscle, and even burn some fat. As long as you bring the intensity ...



The Instant V-Taper Plan
MSN Money
It's no secret how men can look in better shape: Build a wider chest, shoulders, and back, and suddenly your waist will look a lot smaller. Easier said than done, but not impossible. In fact, this workout has been showing to do just that-challenge all ...



Simple Guide to More Muscle
MSN Money
Sometimes we overcomplicate our workout. We add more exercises, change rep ranges, shift rest periods-only to realize that all the work didn't deliver more results. This plan is designed for someone that wants to think less and see more. As in, see ...

and more »


SpaceCoastDaily.com

Sheriff's Agents Bust Dog Fighting Operation
SpaceCoastDaily.com
Agents found dogs chained with short heavy steel chains used to build muscle to make the fighting dogs stronger. They had little to no shelter, food or water. Additionally located on the property was a large garage that was converted with insulated ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.