Wednesday, August 10, 2016

Bodybuilding Post Workout Natural Supplements

After best long workouts your muscle will be tired and loses its proteins due to the pump. That's Why you feel the muscles are in good shape at gym and when you come back home you may see the muscles size will be less smaller than what you saw at the gym. Its because of muscles blood circulation and pump goes down when you finish the workout but it won't lose its shape except its size which you can get it back by workout again. The muscles needs to be energized after workout in order to support its growth and energy levels.The essential supplements required  after workout are,

Branched Chain Amino Acids which helps in muscle growth and energizes it. The Natural way to get this supplement is via whey, and milk proteins, beef, chicken, fish, soy proteins, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts,  pumpkins seeds,lima beans, chick peas, cashew nuts, lentils, and corn. Minimum 5g of BCAA is required after workout.

Carbohydrates for rejuvenate muscle energy since glycogen(energy) in muscles will be depleted after workout. Need to take carbs necessarily within one hour of post workout. These carbs should be of easily digesting and natural way to get this is are Idly (Indian food), Oatmeal,yams,brown rice, multi grain bread and potatoes. Minimum requirement of carbs after workout is around 30-35g.

Antioxidants helps in preventing cell damage or any inflammation inside muscle due to workouts.Vitamin C & E antioxidants should be included in post workout diets. These are rich in green leafy
vegetables, broccoli, cabbage, cauliflower, tomatoes, celery, bell peppers and brussels sprouts. In Fruits, kiwis, strawberries, raspberries, pineapple, watermelon, guava and papaya. Minimum requirement of antioxidants is around 400mg.

Creatine Monohydrate provides you muscle mass and strength. Taking creatine after workout is more necessary for muscle growth. The foods which are rich in creatine are lean mass meat such as chicken breast, turkey breast and fish. Need to include 3-5g of creatine in post workout diet.

Have more water or lukewarm lemon water in between workouts and meals to digest everything, to get shredded.

The pre and during workout natural supplements are available in this blog. Check it out and comment if you have any questions or need to know about anything in health N Fit.

Enjoy Bodybuilding!

Tuesday, August 9, 2016

Bodybuilding Natural Supplement While Doing Workout

There will be depletion in energy levels when we workout for long hours. Muscle needs proteins to get energised and pumped. The essential supplements which we need during workout are electrolytes, Amino acids and carbohydrates. Natural ways to get this supplements is, having enough water during each and every workout to get electrolytes, increase  metabolism to digest everything and burns skin fat which helps in getting shred look. 

For Energy during workout, have a one or two raw egg whenever you feel tired which gives you the branched chain amino acids build by proteins helps in muscle growth.  Boiled Chicken breast will also be an good option during workout. If going for heavy weights, you need carbs for building the muscle which could be supported by having  boiled potato or white rice in between the workout, mostly this will be concentrated on pre and post workout diets. 

The diet plan during workout is start with having one raw egg and in between the workouts have more water. During the workout if you feel more tired have a cup of mutton leg soup with an boiled egg. 

Do not have more rest between the sets in workout. Max of 30 -40 secs will be best so that the muscle could feel the pump. How long you should workout in a day depends on 

individuals and their training program. These during workout diet will  cost less.

Try and Enjoy Bodybuilding!!

Wednesday, August 3, 2016

Bodybuilding Pre Workout Natural Supplements

If you are interested in taking the pre-workout nutrients through natural foods and fruits, then you should know the essential nutrients required for pre workouts and foods which are rich in it. The most important nutrients required are caffeine, creatine monohydrate, beta alanine, and branched chain amino acids. The foods which are rich in these ingredients are discussed below

Caffeine which are rich in a cup of coffee helps in enhancing your reps in workout and avoid being fatigue. The normal dosage of caffeine should be approximately 2mg per kg of your body weight. A cup of coffee could be your best choice before workout. 

Branched Chain Amino Acids(BCAA) are the three amino acids such as Leucine, Isoleucine, and Valine which helps in increasing the protein synthesis, maintaining muscle mass and fat loss. The foods which are rich in these amino acids are whey, and milk proteins, beef, chicken, fish, soy proteins, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts,  pumpkins seeds, lima beans, chick peas, cashew nuts, lentils, and corn.Need 5 gram of BCAA for pre workout.

Creatine Monohydrate provides strength when lifting weights and pump up muscles. The foods which are rich in creatine are lean mass meat such as chicken breast, turkey breast and fish provides natural source of creatine. The normal dosage of creatine should of 5 g in pre workout.

Beta Alanine helps in increasing the stamina in muscle throughout the workout and to do more sets.
Foods which could give you beta alanine are chicken and turkey. The normal dosage of beta alanine should be 3g in pre workout.

Plan your pre workout accordingly to the above dosage marks including all essential nutrients. 

I suggest banana (rich in carbs,fiber,vitamins and minerals), chicken breast and a cup of coffee for pre workout. 

After pre workout diet, do warm up sets to warm up muscles  and start the workouts!

Enjoy Bodybuilding!


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