Protein Timing : Best cure for fast muscle recovery and hypertrophy

When it come to protein its not simply what you take its the point at which you take it as well, and protein timing is everything. Despite the fact that the human body forms protein each time we expend it, there are sure times your body is more responsive, don't pass up a great opportunity for these 5 imperative events.

Protein timing




To begin with

THING IN THE MORNING:

The period between when you go to informal lodging up in the morning is the longest that your body goes without the nourishment. "Break the quick" with protein. Notwithstanding giving highly required amino acids to muscle upkeep and remaking, proteins give more steady, supported vitality than that donut or bagel that you're as of now chowing on. Pick a quicker acting protein like whey first thing in the morning.

Pre-workout:

By drinking a whey protein shake about an hour prior to your workout, you'll "prime" your circulatory system with BCAAs and other crucial amino acids for development. By and by, whey protein is a decent decision, on the grounds that its anything but difficult to drink and immediately processed.

POST-WORKOUT:

The 30-60 moment time span emulating activity is the absolute most essential time to get protein. The chemicals and hormones in your muscles are effectively repairing and revamping activity instigated harm and recharging glycogen stores, so they are particularly open to supplements. By supplying a post-workout recuperation protein containing whey and casein amid this "window" of chance, you'll help guarantee that you're energized and prepared for your next preparing session.

BETWEEN MEALS:

Drinking a protein shake in the middle of suppers not just helps keep muscle union expanded, it additionally helps keep muscle to fat quotients and body weight incheck. Proteins help animate the arrival of gut hormones that trigger an inclination of totality or satiety. Dairy proteins (whey, casein, and milk) are thought to be preferable ravenousness blunters over other protein sources – particularly when consolidated with dietary fiber – so pick an item with one or a greater amount of these proteins if weight control is a piece of your objectives.

BEFORE SLEEP:

Set up your body for the long quick ahead with a casein protein shake a thirty prior minutes bunk. Not at all like whey which is quickly separated in the gut, casein is processed at a much slower rate discharging its amino corrosive constituents over a few hours for the duration of the night while you rest. Thus, casein is usually alluded to as a period discharged protein. Casein is likewise viewed as against catabolic on the grounds that its rich in glutamine and other amino acids that help secure against muscle breakdown.

Read More

Effects of supplement timing and exercise on muscle :- US National Institutes of Health

PURPOSE:

A few studies report more noteworthy muscle hypertrophy amid safety exercise (RE) preparing from supplement timing (i.e., the key utilization of protein and carb before and/or after every workout). Then again, no studies have inspected whether this technique gives more noteworthy muscle hypertrophy or quality improvement contrasted and

Read More

Supplements Don’t Build Muscle : why take it ? Read Seriously !

I was enlivened to compose this after a companion of mine gloated to me about how he simply dropped $200 on supplements for working out. Seeing his stack, I immediately understood that a standout amongst the most regularly known and talked about realities about workout supplements is basically not examined enough.

For a great many people this will be a restatement of what they knew. Supplements won't make you assemble muscle. Supplements

Read More

How To Eat To Build Muscle Fast

What Is The Best Muscle Building Diet? 

In the event that you need to manufacture muscle successfully it takes more than simply working out with weights. You have to consume right as well. Yet simply what is the best muscle building eating regimen? In this center I'll answer that question. 

Read More

Why you should use whey protein ?

You are  doing everything right in gym and eating good in the kitchen, in-spite of that you are feeling like not quite growing;  why? That feeling is nothing wrong; after all, for almost all of us, the whole point of going for the workout is to continually create a more muscular version of themselves. One often-ignored way to get better results and possibly increase quality of life is through the simple

Read More

5 FOODS TO BLAST YOUR NITRIC OXIDE LEVELS

Nitric oxide (NO) is the undisputed molecule of men’s health. It’s one of the most important factors in every guy’s health, right after testosterone.
 
The research group who found out the link between heart and nitric oxide, was even

Read More

7 TIPS TO IMMEDIATELY TRIGGER YOUR BODY TO PRODUCE MORE TESTOSTERONE

If you’re wondering how this picture of prison inmates working out is related to this post, then read on to find out how.

 

Most of the ways to increase testosterone naturally will take some time before you actually start seeing the effects. However there’s also these quick and effective tricks

Read More

How to Recognize a Steroid User

Whenever I see a big muscular guy in the gym, I always ask myself the question whether he would be a true natural bodybuilder or not. Unfortunately you often cannot answer that question with 100% certainty. It is especially difficult to say, if they haven't been using drugs for a longer period of time. However, if they are in the middle of a heavy steroid cycle, a trained eye can often clearly see it from their appearance. Usually they gain lots of muscle

Read More

5 Ways to Eat for Strength

If you train like a strongman, you need to eat like one. Use these 5 tips to fuel your body for your crazy bouts with the iron (or Atlas stones).

You'd probably like to think that lifting big

weight is simply a matter of big muscles—that if you have hulking lats, you can row a barbell loaded with clanking plates until next Thursday. However, if you're not fueling your body properly, you'll find out in a hurry just how shortsighted that philosophy is. You've probably heard the analogy before: your musculature is like a car—if you fuel it with junk, it'll perform like junk. That is absolutely true when it comes to training for strength.

If you're looking to move the most weight possible, then you're going to have to make sure that your muscles are performing like they're running on jet fuel, not 87 octane from your discount, corner gas station. Here are five ways to make sure your body is firing on all cylinders each time you step up to the rack, bench or platform for a big lift.

1) Start With Protein

Protein is essential for driving muscle growth and you need to get at least 1 gram per pound of body weight per day if not 1.5 grams per pound. That's because when lifting extremely heavy, protein is even more critical—for several reasons. The most important reason is to protect your muscle. The heavier you lift, the more mechanical damage your muscle fibers undergo. The more damage your muscle fibers endure, the more recovery they will need. More damage and recovery actually translates to more growth. These three processes require protein. When lifting heavy you can make sure you get ample protein to aid recovery and further enhance muscle growth by getting in about 1.5 grams per pound of body weight per day. That's 300 grams per day for the 200 pounder. Good sources of quality protein include eggs, beef, poultry, fish, and dairy, not to mention whey, casein, and soy protein powders.

2) Continue With Carbs

To be strong set after set, you need plenty of carbohydrates, which will be stored in muscle as glycogen. That's because the primary fuel sources you use when training heavy are creatine phosphate (which burns out after about 10—20 seconds) and muscle glycogen (which kicks in heavily after the creatine phosphate has run out to fuel the rest of your reps). You should shoot for about 2—3 grams of carbs per pound of body weight per day and up to four grams per pound the day before a big lift day. That's 400—800 grams of carbs for the 200 pound guy. Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread and pastas, brown rice, and sweet potatoes.

3) Don't Forget Fat

Fats—both the healthy unsaturated fats and saturated fats—are important for bodybuilders and powerlifters for numerous reasons. Research shows that athletes who maintain higher fat intake, particularly saturated fat, have higher testosterone levels than those who eat lower fat diets. A great source of saturated fat is beef, which kills two birds with one stone—protein and fat. Healthy fats are also important as they not only offer multiple health benefits but they help you stay lean and help your joints recover. When lifting heavy weight, joint recovery is a critical issue. Good sources of healthy monounsaturated fats include olive oil, mixed nuts, avocados, and peanut butter. For essential omega-3 fats go with fatty fish such as salmon, mackerel, or white tuna, as well as flaxseed oil and walnuts. Aim to get about 30% of your total daily calories from fat, and 10% of those calories from saturated fat.

4) Count on Calories

You need ample calories each day to fuel heavy workouts. As long as you follow tips 1-3, you should hit about 20 calories per pound of body weight per day. That's about 4000 calories for the 200-pound guy. You need enough calories to make sure you eat more than you burn. If you burn more than you eat, your body will be in starvation mode, which doesn't allow for adequate muscle regeneration, growth or strength gains.

5) Get Stacked

Knowing what supplements to take can make a huge difference in your strength levels. Consider stacking these supplements around your workouts:

Caffeine
This central nervous system stimulant can do more than give you the energy you need for a hardcore workout. Caffeine has been proven in clinical studies to immediately boost muscle strength. It enhances the ability of nerves to intensify muscle contractions. University of Nebraska-Lincoln researchers found that taking one dose of caffeine taken an hour before working out allowed trained men to immediately increase their bench press by an average of five pounds. Go with 200—400 mg of caffeine about an hour before workouts.

Arginine
By now you know that arginine increases the amount of nitric oxide (NO) your body produces, which increases blood flow to muscles for a better muscle pump. But arginine is no one-trick pony. One study confirmed that trained men taking arginine for eight weeks increased their bench press strength by almost 20 pounds more than those taking a placebo. Take 3-5 grams of arginine as L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate, or arginine ethyl ester, about 30-60 minutes before workouts.

Creatine
The granddaddy of strength builders is creatine. After years of skepticism, scientists agree that the stuff works well and is safe. Take 3-5 grams of creatine as creatine monohydrate, creatine citrate, creatine ethyl ester, or creatine alpha ketoglutarate, immediately before and after workouts.

Beta-alanine
In the body, this amino acid is combined with the amino acid histadine to form carnosine. Research has determined that muscles with higher levels of carnosine have more strength and endurance. This also holds true in athletes supplementing with carnosine or beta-alanine. Numerous studies on these supplements show that they are very effective at boosting muscle strength and power. Take about 1-2 grams of beta-alanine or carnosine immediately before and after workouts.

Read More

9 Tricks to Look Bigger Instantly

No one’s pulling the wool over your eyes. You know that to put on quality size there are no real quick fixes or shortcuts. You must train, eat and supplement wisely—not just for a period of months, but years.

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame

and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

1. CARB UP


The easiest and most effective way to put on a few pounds quickly is to carb load. The lower your typical carb intake, the more impressive the results will be. Those who routinely eat less than one gram of carbs per pound of bodyweight will see the best results from this.

WHY IT WORKS: When you consume carbohydrates, they get stored in
your muscles as glycogen — a massive amount of glucose molecules attached to each other. Glycogen pulls large amounts of water into the muscles, filling them up like water balloons.

DO THIS: A day or two before you want to look your biggest, eat about 4 grams of carbs per pound of bodyweight, or more. For the first 4–6 hours of the day, you can eat simple carbs like sugar, fat-free candies and white bread. Later in the day, try to focus on slower-digesting complex carbs such as sweet potatoes, whole-grain bread and pasta, and oatmeal. This will help to prevent the carbs from turning into bodyfat. Carb loading in this manner works best if you first carb deplete for three days prior by eating less than 1⁄2 g of carbs per pound of bodyweight daily, then bump up the carbs to 4 g per pound for two days.

2. GET WET

There’s a good chance you’re dehydrated, or at least not maximally hydrated. One study in athletes reported that less than 15% of them were well hydrated.

WHY IT WORKS: Adequate water consumption has a pretty simple effect on the muscles: it makes them fuller and bigger. If you’re not well hydrated, your muscles will likely look flat and it will appear as though you’ve lost size when all you’re really short on is liquids, not muscle.

DO THIS: Start guzzling water ASAP. Be sure that you’re getting in a minimum of one gallon of water a day, and even up to two gallons, to ensure that your muscles are at their fullest.

3. CHOOSE YOUR CREATINE WISELY

We’re not telling you anything new when we say that creatine pulls large amounts of water into the muscles to increase their size in a hurry. But there’s one problem
 if you grab a container of creatine monohydrate: time. Creatine monohydrate
 works fine, but it can take weeks to produce the impressive size gains you’re hoping for because creatine won’t maximize muscle cell volumization until its levels are maximized within the muscle cells. With creatine monohydrate, this can take a week and often longer, even if you go through a loading phase. Instead of monohydrate, go with a fast-acting form of creatine like creatine hydrochloride or Kre-Alkalyn.

WHY IT WORKS: These forms will increase muscle cell volume almost instantly for quicker size gains.

DO THIS: Go with 3–5 g of either creatine hydrochloride or Kre-Alkalyn both before and after workouts.

4. GO WITH GLUTAMINE

The popular supplement L-glutamine may not have the immediate effect on muscle growth that creatine and carb loading do, but it’s still a critical ingredient to include in your mass-gaining stack.

WHY IT WORKS: Glutamine is stored in high amounts in muscles and, much as creatine does, it pulls water into the muscle cells. Research also shows that glutamine helps to convert more glucose into glycogen so that more glycogen can be stored in your muscles, which pulls in more water for even bigger gains in size.

DO THIS: After workouts, add 10 g of L-glutamine to your postworkout protein shake and carbs.

5. GO WITH EVEN MORE GLUTAMINE

Even if you’re already taking L-glutamine after workouts, there’s a different form of the amino that can help you look bigger through a different mechanism: L-alanyl-L-glutamine.

WHY IT WORKS: Research shows that this form of glutamine can help you hold more water in your body. And as we said in #2, the more water your muscles hold, the fuller they become and the bigger you look– almost instantly.

DO THIS: Take 5–10 g of L-alanyl- L-glutamine (Sustamine) about 30 minutes before workouts to stay better hydrated, get a bigger pump and keep your muscles fuller.

6. TAKE TAURINE

This is one of the most popular amino acids among mainstream consumers, but not because of its potential to help add mass. Taurine is the highlighted ingredient in drinks like Red Bull (the Latin word taurus means bull or ox), where it’s touted as providing long-lasting energy. But whereas the boost in
energy you feel from taurine may be minimal, its ability to help
you put on size is anything but negligible.

WHY IT WORKS: Taurine is another amino acid that gets stored in muscle cells and pulls more water into them to blow up the muscles even bigger, especially when coupled with glutamine and creatine. Plus, taurine boosts muscle strength and endurance for more intense workouts to get you growing more in the long run.

DO THIS: Take 2–3 g of taurine with your preworkout and postworkout shakes for optimal muscle filling.

7. POP POTASSIUM

Athletes typically think of potassium (one of the key electrolytes in sports drinks like Gatorade) as a replenishing nutrient, not one that produces any noticeable bodily improvements. It’s time to change that way of thinking, as potassium can certainly help you get bigger in quick fashion.

WHY IT WORKS: Potassium is stored within muscle cells, where it work to enhance cell 
volumization—yes,
 it too will help pull
water into your muscles. The effect is more pronounced if your potassium levels are low. If you eat a typical bodybuilding diet and limit your fruit intake, the chances are good that potassium supplementation will work well for you.

DO THIS: Take about 500– 1,000 milligrams of potassium as potassium aspartate, potassium gluconate or potassium citrate two or three times per day with food.

8. ADD SOME GLYCEROL

Glycerol is known primarily for forming the “backbone” of molecules of triglycerides, the primary fats in our diet. But for the bodybuilder looking for every last ounce of mass, it can do even more.

WHY IT WORKS: Glycerol has strong osmotic properties, meaning that it attracts and binds large amounts of fluids, such as water. By attracting more fluid in the blood vessels and the muscles, glycerol enhances the volume of the muscles and the blood vessels, helping you look bigger and fuller. It can also help to prevent dehydration and help to control your body temperature when you exercise in the heat. Rese

arch shows that glycerol works best to fill
up muscles when taken with fast-digesting carbs, a lot of water and creatine

DO THIS: Take 30–40 g of glycerol along with 10–15 g of fast-digesting carbs, such as dextrose or Vitargo, 3–5 g of creatine and 48–72 ounces of water. If you have no stomach problems with that amount of glycerol, you can increase your dose to 60–80 g along with 20–30 g of carbs and the same amount of creatine and water for maximal volumization.

9. BOOST WITH N.O.

Nitric oxide boosters typically provide arginine, which gets readily converted in the body to NO. NO boosters also provide a host of other ingredients, such as Pycnogenol or ginseng, that catalyze the conversion of arginine into NO, as well as ingredients that reduce the breakdown of NO, such as horny goat weed (Epimedium).

WHY IT WORKS: The point of increasing NO levels is to relax the blood vessels that feed the muscles. Relaxed blood vessels are wider in diameter, which means more blood flows through them to the muscles, increasing their volume. With agents such as glycogen, creatine, glutamine, taurine, potassium and glycerol stocked up in the muscles (assuming you’re following the aforementioned tips), this greater delivery of water will be quickly pulled into the muscles for maximal swelling. Greater blood flow will also deliver more glucose to the muscles to create more muscle glycogen.

DO THIS: Follow dosing instructions on the label and take your NO booster both in the morning and about 30–60 minutes before training.

- See more at: http://www.flexonline.com/nutrition/9-tricks-get-massive?page=5#sthash.wk8YLB6Y.dpuf

FLEX

Read More