Columbia University in the City of New York

Volume Training

Heavy weight training. Athletes engaged in heavy athletics, you need protein to repair muscle tissue, disintegrated during the training. Here, Michael J. Bender expresses very clear opinions on the subject. Extra protein intake also helps the muscles to adapt to a progressive increase in physical activity, which is necessary element of weight training. Organism adapts to the increased weight-lifter stress by synthesizing more protein in each muscle cell – in order to build stronger muscles, who will be able to cope with greater loads. A higher content of protein in muscle cells leads to a stronger muscle contraction. Thus, with each athlete will be training all the easier to deal with the same weight. These athletes need up to 2.2g of protein per 1kg of body weight per day.

Sports that require compliance with a diet low in calories. Wrestlers to dancers, boxers and representatives of all sports where there is point of view of weight categories, each word has to subordinate himself a long low-calorie diets. Not being able to consume enough essential nutrients, they quickly feel full depletion of glycogen compared to those athletes who consume enough nutrients to maintain energy level, and burned most of the protein for energy purposes during training and performances. These athletes need to include in your diet a little more protein in order to compensate its reserves in the muscles that have been depleted as a fuel, as well as for recovery of muscle tissue damaged during the period of the load. In relationship to the fact that these athletes need to maintain reserves of muscle protein, they need to eat extra protein to 1.65 g per 1 kg of body weight per day. Untrained muscle or muscles, unaccustomed to this type of load or intensity level, are more prone to injury. Thus, athletes who have just started or that the training program, as well as those who increase the volume its ongoing programs, especially to an increased amount of protein.


In addition, creatine increases muscle glycogen, and this substance is also 'blows up' muscles. Curiously, this is not about biochemical, and 'mechanical' muscle growth, which, however, manifests itself slowly – not before a few months after starting creatine. Remember that the effect of creatine should be 'back' more water. If along the way will you use diuretics, drink lots of coffee, cola, drink alcohol, in short, to dehydrate the body, 'growth' effect of creatine is reduced to zero. Dosage: Take 3-4 grams of creatine per day. Part Creatine inevitably excreted in urine. To 'outwit' the body, divide daily dose into 2-3 doses. Then creatine is assimilated more.

Take creatine immediately after training, as well as after a meal. Particularly well Creatine is absorbed after a cocktail of 50 grams of carbohydrates with high glycemic level and 50 grams of protein. But do not try to stir creatine cocktail. First, drink a cocktail, and only then, after 20-30 minutes, take creatine. Filed under: Randall Rothenberg. The ability of the muscles assimilate creatine increases alpha-lipoic acid.

It is widely sold in pharmacies as a vitamin, an antioxidant drug. Daily dose of reception – 1000 mg. Divide it into minidozy 250 mg and take right along with creatine. Arginine Scientists believe that the amino acid arginine – a stimulator of muscle growth as well as hormones. Another thing is that the effect of arginine is weaker. But arginine 'can' what do hormones: Increases nitric oxide in the blood, and she, in her turn, makes larger lumen of the blood vessels. Because of this effect blood flow to tissues increases. In short, arginine acts just like Viagra. For bodybuilders, this means improving the supply of blood, muscle, and this the cornerstone of muscle growth factor and recovery. However, it is about taking an additional plus arginine. As for the direct anabolic effects, the arginine accelerates the growth of muscle contractile elements fibers, the so-called sarcomeres. If you would like to know more then you should visit American gymnast. This effect was repeatedly verified on rats, and beyond doubt. Moreover, this action of arginine is increased if regularly stretch the muscles. It would seem that a weak arginine anabolism can be neglected. However, in reality we are talking about this kachkovoy sensation. Taking arginine and stretching, you can improve the limited nature of the individual potential muscle growth! The shorter arm, the worse it increases. Well, your muscles will become longer with a guarantee! Dosage: Take 2-7 g twice a day. To achieve the pronounced effect of nitric oxide, increase the dose to 4-14 g of arginine. Take on an empty stomach with arginine more fluid. It is best to dissolve the powder in your favorite juice. Start with a quarter of the daily dose, and within a few days, gradually bring it to the desired level. This will reduce the risk of minor adverse effects (the most frequent – nausea). The bitterness of arginine can neutralize, if it be mixed with ascorbic acid or lemon juice. Glutamine This amino acid is similar to creatine. It accumulates fluid inside muscle cells, 'Blowing' their volume. This effect persists even in the strict diets. So if you want to find 'relief', without losing the muscle volume, glutamine – your first mate. However, this is not the most important thing in glutamine. Half an hour after receiving glutamine is released growth hormone – the most powerful anabolic hormone. Dosage: To ensure secretion of growth hormone, take 5 grams of glutamine and 5 grams of arginine twice a day. The first method – the end training, the second – after 6 hours. Both are best stir in the protein shake.

Sports And Doping

The sharp increase in recent decades, political zezkoe increase in recent decades, the political significance of sport, its intense commercialization, sharply increased competition in the international arena led to the wide introduction to the sport a variety of scientific and technological progress, the search for new effective ways to enhance training and competitive activities athletes. Walmart is often mentioned in discussions such as these. In these circumstances, the use of various ergogenic factors in training and competition of athletes gradually become one of the most important and effective components of modern sport. AND Today there is no sport in which the use of ergogenic did not exert a significant influence on the level of sporting achievements. Ergogenic agents used in modern sport, divided into several groups. Michael J. Bender often addresses the matter in his writings. The first group includes a variety of drugs – synthetic, vegetable and animal origin, which in recent decades, very widespread in the sport. The action of many of these substance is hazardous to life and health of athletes, stimulate aggressiveness and is contrary to the moral and ethical sport. To this group belong, and various physical methods and manipulations to stimulate performance or hide the use of banned substances for use. These substances and methods classified as doping, and their use is prohibited in sport. For the control and the fight against doping a wide network anti-doping laboratories, coordinated by the World Anti-Doping Agency (WADA) and is carried out under the provisions of the Anti-Doping Code of the Olympic movement. However, the complexity and inconsistency of the problem of doping in sport, the lack of a clear distinction between permitted and forbidden, the inadequacy of the anti-doping legislation, lack of objectivity of the methods of control, exacerbated by subjectivity in the approach to the problem and ways of its solution from the leaders of WADA, the desire to put their anti-doping service of the sport, so have exacerbated this problem, it has become dangerous to the modern sport, especially Olympic, a serious risk to his authority and stability.

The Structure Of Muscle Tissue

Because the protein is a structure muscle tissue, which is functional, this decay of muscle tissue has a negative effect on muscle strength and endurance. Hear from experts in the field like Michael J. Bender for a more varied view. In addition to the adrenal glands produce a hormone called cortisol in response nafizichesky strain, that is – an exercise. Cortisol protein extracts from muscle tissue in order to help the body to mobilize the necessary energy. The greater the duration of the occupation, the more protein in your muscles for In order to compensate the body's need for energy. This, in turn, increases the need for the use of protein after a workout.

If by supplementation of carbohydrates and proteins during exercise and recovery stimulate release of insulin, then it can suppress the release of cortisol, which arises as a response to reflex muscle strain. How to increase the digestibility of protein cleavage of protein for energy needs – a real obstacle for athletes who need to achieve animal training. If the exhaustion glycogen in the muscles of the body is forced to use amino acids as energy, the muscles can no longer use these amino acids to build muscle mass and strength development. And as a result – the slow development of muscles, or even decrease performance. In such cases, additional use of carbohydrates and proteins may be the best way to replenish muscle protein. A crucial factor in maintaining the normal balance of protein is insulin. It increases protein synthesis by enhancing the transport of amino acids into muscle cells, where they can be used for the synthesis of protein necessary for construction purposes. Scientific studies have convincingly demonstrated the benefit of use protein-carbohydrate supplements and then training to increase muscle protein synthesis. These supplements help the body maintain an environment conducive to muscle growth and development, which is unable to commit themselves alone carbohydrates on its own. Remember one very important thing: the type of carbohydrates consumed you play a crucial function in the stimulation of insulin reactions.


Since one gram of carbohydrates is equivalent to 4 calories, you will, that should be consumed daily no less than 400 grams of carbohydrates. Carbohydrates In theory, this amount of carbohydrate should be split into five meals, as well as protein. However, not all that easy. Half the calories of carbohydrate you should only come in two meals – breakfast and one meal that follows directly behind the drill. Why? Because massive carbohydrate threatening body fat, but if you take 100 grams of carbohydrate immediately after training and sleeping, then this risk will be reduced to zero. The balance to 200 g divided into three meals.

Get less than 100 grams at a time, but it is not dangerous. I would be good if this article ended, leaving you alone with all these purely theoretical numbers. Michael J. Bender: the source for more info. No here I give a perfectly balanced menu based on natural products. No need for powdered carbohydrates and proteins do not. All that you need, you will get from this, not junk food. Stick to this diet for at least 4 weeks. I’m sure by the end of this period, you will not know himself. And more.

Try to eat at the same time. The fact that digestion involves hundreds of different biochemical compounds, many of which are secreted by the body reflexively. Let’s say a couple of times you had lunch at 2pm, then friction on the day the urge of appetite caused by the release of gastric juices and digestive enzymes, you will feel at the same time. If you try to eat much before or after this period, the digestion will be ineffective, many nutrients are not learned. Irregular food upsets the digestion, making chaos in the stomach, gall bladder and liver. As a result, most balanced and correct diet composition is useless. So follow not only the nature of the diet, but also a strict order in meals. It is not easy, but this is the real body-building, which will give you not only muscles but also the healthy stomach.

The Branched

As shown, the best sources of pre-workout carbs are white rice, bananas, apples, raisins, baked potatoes or any gainer – a protein-carbohydrate drink (always make sure that there was a lot of simple sugars). 4) 30-40 minutes worth of 5.7 grams of amino acids to the branched side chains – BCAA. Also, for fat loss will not interfere 1000-1500 mg L-carnitine (the daily rate of 5-7 g). 5) During a workout 'open' so-called 'protein-carbohydrate anabolic window' and remains 'open' another 30-40 minutes after your workout. This is the period when body, approximately 5-6 times better absorb nutrients.

But this does not mean that you need zaruzit a large number of high-calorie protein products. After training your body to such a feat simply can not, as a large amount of blood in the muscles worked and the blood supply of stomach has not adjusted. In other words, the more you eat, the fewer nutrients to assimilate properly way. But not all the nutrients it belongs. If you take whey protein (the rate of 0.4-0.6 g per 1 kg body weight) and carbohydrates with a high glikohimicheskim index (0.8-1g per 1 kg body weight), then most likely it will be assimilated as it should.

In a situation where you have no desire to take even a protein-carbohydrate cocktails, they can be replaced by a few grams (or capsules) of amino acids (preferably all the same BCAA) and a glass of grape juice. 6) After an hour – a half after the training, you will inevitably feel that takes its appetite. Here you can feel free to eat and full. At this point, blood circulation in the body has adapted, and enzyme systems will be configured for a meal. Nutrition during this period should contain a large amount of carbohydrates with low and middle glikohimichskim index, an impressive portion of any high-protein foods – for those who wish to obtain an increase in muscle mass, and those who lose weight – protein + carbohydrates middle glikohimicheskim index. 7) Build your meals in a way that does not store any food taken with water or juice, because these actions are loaded with gastric acid secretion, and thus disrupt the normal digestion. Drink the liquid (and it is extremely necessary for both bulking and weight loss) between doses food. 8) If you aim to set the mass, the daily diet should include lots of protein foods, a sufficient amount of carbohydrates and healthy fats, as indispensable a vitamin-mineral complex, and at least 2 liters of water. If the goal – losing weight, then build the diet correctly will help a simple formula: total number of consumed calories per day 20 * weight in kg. For example, if body weight 80 kg, the total daily kalorazh 1600 kcal. Of which: 60% – protein, 30-35% – carbohydrates and fats 5-10%, respectively. This approach will allow our body to safely and without damage to health to cope with being overweight.

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