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:

Huffington Post

How to Build Muscle: Proven Strength Lessons From Milo of Croton
Huffington Post
Nearly 2,500 years ago, there was a man of incredible strength and athleticism roaming the hills of southern Italy. His name was Milo of Croton, and he was almost certainly the most successful wrestler of his day. Milo was a six-time wrestling champion ...



The One Thing You Need to Do to Build Muscle
STACK News
We've all seen the 150-pound soaking wet trainee who kills himself in the gym day in and day out but isn't gaining muscle. Why? He may have drawn the short end of the stick in the genetics pool, but another reason may be the lack of nutrition before ...



A High-Energy DDP Yoga Workout to Burn Fat
Shape Magazine
Former heavy-weight wrestling champion Diamond Dallas Page does, and in DDP Yoga, he's created a routine the pumps up familiar yoga poses with cardio and strength training techniques to burn fat, build muscle, and increase flexibility. We had him demo ...



Bodybuilder Robert Cheeke shows how to burn fat, build muscle on a plant ...
OregonLive.com
Bodybuilder Robert Cheeke shows how to burn fat, build muscle on a plant-based diet: Going Vegan. 1 / 4. Shred It. Thai Red Curry Noodles, a recipe by Tess Challis and Dr. Mary Clifton that's featured in "Shred It!" by Robert Cheeke. (Photo by Grant ...



Yahoo Health

How To Blast Belly Fat
Yahoo Health
So just by trying to build muscle you're going to burn more body fat.” When it comes to your diet, everyone is different, but most people could benefit from eating more lean protein and vegetables and less starchy carbs, Perkins says. At every meal ...



What are the health benefits of chromium?
Medical News Today
Chromium is an essential trace mineral required in the diet for proper protein, carbohydrate and lipid metabolism as well as enhancing insulin sensitivity. Chromium was not acknowledged as a required nutrient until 1977, when patients exclusively ...



Men's Fitness

The Beginner's Guide to Yoga
Men's Fitness
You are here. Home / Training / Build Muscle. The Beginner's Guide to Yoga. Yoga is for guys too. Here's how to use yoga to your advantage for increased flexibility, stability, sports performance, and overall stress-relief. JORG BADURA. Print. Editor's ...



Shape up: Hot fitness trends for 2015
Waterbury Republican American
Body weight training is resistance training in which you use your own weight, rather than barbells, dumbbells, kettlebells or exercise machines, to build muscle and strength. The most familiar examples are pushups, pullups and burpees (squat thrusts to ...

and more »


Montreal Gazette

What personal trainers get wrong – at your expense
Montreal Gazette
And while some women have more muscle definition than others, that's probably due to a few different factors including an elevated level of testosterone and/or lower level of body fat as compared to other women and a genetic propensity to build muscle ...



BIGGEST LOSER 2015: A new perspective on fitness
SCNow
Here are a few suggestions for working out: Start with a 20 minute run. Make sure to include a variety of inclines. The change in incline will help burn more calories and build muscle. After running, go through a circuit. Listen to your body but also ...

and more »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.