I go to the gym 3 times per week, bench 135kg, squat 200kg, deadlift 240kg last week. Didnt knew that made me a noob
eating 30/40 minutes before training is plain WRONG, your stomache is still filled, the sugar isnt in the mucle glycogene yet, and if you actually do a lift with a considerable weight, you are killing your full stomache with the stress and pressure from the lift.
chocolate ? thats the worst possible thing to eat if you want to avoid insuline peaking. chocolate does just that.
- - - Updated - - -
A brief review on fitness supplements
How does muscles and training work ?
When working out, you contract the muscle. The energy from this comes from burning ATP molecules into the lower energy ADP. The body burns sugar or fat to create energy to regenerate ATP. However this proces is to slow, and the body cannot store ATP. You have a reserve that lasts less then 5 seconds.
The body however, can store Creatine, in deposits in the muscles. Creatine holds more energy then ATP. So when contracting the muscle, creatine will be broken down and the energy is used to regenerate atp quickly.
This proces, creates ALOT of positive H+ ions. This will lower the pH of the muscle, lower the ATP regeneration, and in the end cause muscle failure. The body makes carnosine to combat this. Carnosine works as a spongue that takes up the H+ ions and buffers the pH.
Whilst doing that, the body will break down muscle glycogene to glucosis, burn that, and regenerate ATP and creatine with the resulting energy. Eating slow carbs troughout the day will make the body build a healty amouth of muscleglycogene, wich is basically a branched stored form of glucosis, entirely dedicated for the muscle.
When severely laboring the muscle , microtears will create in the muscle tissue. The body will respond tot this by repairing the damage. This by syntesis of new protein, and breaking down healty protein to create the BCAA.
Preworkout, what should be in the preworkout ?
Muscle enhancement
These are substances that will make the muscles perform optimally, and keep the intensity of your workout the same trough out training. Without you would notice a significant drop when comparing the first 10 minutes to the last.
Creatine
Taking in creatine, will cause the creatine deposits in the muscle to increase tot their maximum size. This occurs after the 2th week of taking it. Secondly, creatine highly retains water in the muscle. This is extremely good, because it allows nutrients tob e shuttled around in the muscle much faster, giving better recovery between sets, and speeding up post workout recovery when you eat after training.
And thats about it. the rest you read about creatine, is marketting bullshit.
You will find diffrent forms. The only diffrence so far is that you need less i fits a buffered form of creatine.
Beta alanine
This amino acid will boost the body’s carnosine. Taking in carnosine itself isnt very effective, as it gets broken down in the proces. However, beta alanine causes up to 40-60% of increased carnosine. Beta alanine will increase the usefullness of creatine. The beginning and intermediate gym visitor will be most beneficial with a creatine and beta alanine supplementation.
Arginine AKG
Has many functions.
- Speeds up recovery for microtrauma caused by training
- Speeds up the regeneration of atp molecules
- Precursor of nitrous oxide(more on that later)
Citruline malaat
A precursor of arginine AKG. However, its more efficient and better taken up by the body. Has a better atp regeneration improvement, and also converts into nitrous oxide later on. Ideally you would use a 3-1 ratio of arginine-citruline.
Nitrous oxide.
Signal molecule that forces the bloodvessels open, creating musclepump in the proces, so that various nutrients can shuttle much more effective. This speeds up recovery during and after training. Because of this, more trauma can be healed in a certain time amount of time. But most importantly, it enables more nitrogen containing molecules(amino acids) to circulate trough the body. The body constantly needs to repair, because of this, it can eighter use circulating amino acids, or break down excess muscle to create BCAA. However, with a higher nitrogen balance, more muscle tissue can be sustained. This makes nitrogen balance a key factor in the amount of muscle your body can have, along with testosterone levels. This fenomenon is called “nitrogen retention”. The more nitrogen you can contain, the more muscle you can sustain.
Note : regeneration of ATP and muscle pump are beneficial to each sporter. Nitrous oxide production is sufficient in beginning and intermediate gym visitors. However, if you start to build some real muscle, it becomes exponentially more important, as it determines how much microtrauma you can heal, and how much muscle your body can manage.
Leucine
Aside from being an BCAA, leucine is very important for the more serious gym visitor. it preserves the muscleglycogene to be only used for muscle contraction.
Taurine
Taurine is a catalyst for the breakdown of glycogene to glucosis. That includes muscleglycogene. Nuff said. You need 1.2 grams before workout.
substances mentionned, can be taken troughout the year, and for creatine, 2 liters of fluid (water, milk,...) is recommanded. I know nobody who had kidney issues because of this. I do know a few who took agressive cutting steroids, and had a kidney failure. dont mix those two up. 2 liters of fluid, and you are fine.
Energy complex
Now that we finished the muscle enhancement, we turn to energy. A good energycomplex will attack your adrenal gland, and give you “borrowed energy” for your workout. You wont lift more or heavyer, but you will feel more energetic, and get mental surge/boost.
A good energy complex, contains cafeine anhydrous, amongst other products. Such as 1.3 dma, tyrosine, rhodiola rosea, dimethylglycine,…
They all basically work on the same adrenal gland, in various ways.
Note : adrenal glands can exhaust. take in enough vitamin C and B to prevent this. a simple cheap vitamin blend from the supermarket can do. for value's check below
Non preworkout supplements
Vitamins
Should use a vitamin blend, allways. 200+% daily dose for vitamin c, vitamins b is required.
500mg magnesium(oxide) and 250mgcalcium(carbonate), 200% daily dose zinc, are amongst the most important ones.
Protein
Take protein troughout the day to keep nitrogen flowing trough the system. Whey is faster, casseine lasts longer. I prefer blends that have all 6 kinds of protein. Make sure you get 50 grams in before you sleep, and when you wake up. Those are most critical. Eat right after training some meat and potatoes.
Doping
Its expensive, its dangerous, it can harm you significantly. If you’re not a pro, why bother. And if you are one, why cheat ? regardless, if you have questions about it, give me a pm rather then starting something that will potentially kill you or your social life.
sorry for the wall of text, i hope this helps some people who have questions about nutrition. DO NOT ever believe marketting. dont ever buy a product on wich the fat head of a pro bodybuilder is on.
eating 30/40 minutes before training is plain WRONG, your stomache is still filled, the sugar isnt in the mucle glycogene yet, and if you actually do a lift with a considerable weight, you are killing your full stomache with the stress and pressure from the lift.
chocolate ? thats the worst possible thing to eat if you want to avoid insuline peaking. chocolate does just that.
- - - Updated - - -
A brief review on fitness supplements
How does muscles and training work ?
When working out, you contract the muscle. The energy from this comes from burning ATP molecules into the lower energy ADP. The body burns sugar or fat to create energy to regenerate ATP. However this proces is to slow, and the body cannot store ATP. You have a reserve that lasts less then 5 seconds.
The body however, can store Creatine, in deposits in the muscles. Creatine holds more energy then ATP. So when contracting the muscle, creatine will be broken down and the energy is used to regenerate atp quickly.
This proces, creates ALOT of positive H+ ions. This will lower the pH of the muscle, lower the ATP regeneration, and in the end cause muscle failure. The body makes carnosine to combat this. Carnosine works as a spongue that takes up the H+ ions and buffers the pH.
Whilst doing that, the body will break down muscle glycogene to glucosis, burn that, and regenerate ATP and creatine with the resulting energy. Eating slow carbs troughout the day will make the body build a healty amouth of muscleglycogene, wich is basically a branched stored form of glucosis, entirely dedicated for the muscle.
When severely laboring the muscle , microtears will create in the muscle tissue. The body will respond tot this by repairing the damage. This by syntesis of new protein, and breaking down healty protein to create the BCAA.
Preworkout, what should be in the preworkout ?
Muscle enhancement
These are substances that will make the muscles perform optimally, and keep the intensity of your workout the same trough out training. Without you would notice a significant drop when comparing the first 10 minutes to the last.
Creatine
Taking in creatine, will cause the creatine deposits in the muscle to increase tot their maximum size. This occurs after the 2th week of taking it. Secondly, creatine highly retains water in the muscle. This is extremely good, because it allows nutrients tob e shuttled around in the muscle much faster, giving better recovery between sets, and speeding up post workout recovery when you eat after training.
And thats about it. the rest you read about creatine, is marketting bullshit.
You will find diffrent forms. The only diffrence so far is that you need less i fits a buffered form of creatine.
Beta alanine
This amino acid will boost the body’s carnosine. Taking in carnosine itself isnt very effective, as it gets broken down in the proces. However, beta alanine causes up to 40-60% of increased carnosine. Beta alanine will increase the usefullness of creatine. The beginning and intermediate gym visitor will be most beneficial with a creatine and beta alanine supplementation.
Arginine AKG
Has many functions.
- Speeds up recovery for microtrauma caused by training
- Speeds up the regeneration of atp molecules
- Precursor of nitrous oxide(more on that later)
Citruline malaat
A precursor of arginine AKG. However, its more efficient and better taken up by the body. Has a better atp regeneration improvement, and also converts into nitrous oxide later on. Ideally you would use a 3-1 ratio of arginine-citruline.
Nitrous oxide.
Signal molecule that forces the bloodvessels open, creating musclepump in the proces, so that various nutrients can shuttle much more effective. This speeds up recovery during and after training. Because of this, more trauma can be healed in a certain time amount of time. But most importantly, it enables more nitrogen containing molecules(amino acids) to circulate trough the body. The body constantly needs to repair, because of this, it can eighter use circulating amino acids, or break down excess muscle to create BCAA. However, with a higher nitrogen balance, more muscle tissue can be sustained. This makes nitrogen balance a key factor in the amount of muscle your body can have, along with testosterone levels. This fenomenon is called “nitrogen retention”. The more nitrogen you can contain, the more muscle you can sustain.
Note : regeneration of ATP and muscle pump are beneficial to each sporter. Nitrous oxide production is sufficient in beginning and intermediate gym visitors. However, if you start to build some real muscle, it becomes exponentially more important, as it determines how much microtrauma you can heal, and how much muscle your body can manage.
Leucine
Aside from being an BCAA, leucine is very important for the more serious gym visitor. it preserves the muscleglycogene to be only used for muscle contraction.
Taurine
Taurine is a catalyst for the breakdown of glycogene to glucosis. That includes muscleglycogene. Nuff said. You need 1.2 grams before workout.
substances mentionned, can be taken troughout the year, and for creatine, 2 liters of fluid (water, milk,...) is recommanded. I know nobody who had kidney issues because of this. I do know a few who took agressive cutting steroids, and had a kidney failure. dont mix those two up. 2 liters of fluid, and you are fine.
Energy complex
Now that we finished the muscle enhancement, we turn to energy. A good energycomplex will attack your adrenal gland, and give you “borrowed energy” for your workout. You wont lift more or heavyer, but you will feel more energetic, and get mental surge/boost.
A good energy complex, contains cafeine anhydrous, amongst other products. Such as 1.3 dma, tyrosine, rhodiola rosea, dimethylglycine,…
They all basically work on the same adrenal gland, in various ways.
Note : adrenal glands can exhaust. take in enough vitamin C and B to prevent this. a simple cheap vitamin blend from the supermarket can do. for value's check below
Non preworkout supplements
Vitamins
Should use a vitamin blend, allways. 200+% daily dose for vitamin c, vitamins b is required.
500mg magnesium(oxide) and 250mgcalcium(carbonate), 200% daily dose zinc, are amongst the most important ones.
Protein
Take protein troughout the day to keep nitrogen flowing trough the system. Whey is faster, casseine lasts longer. I prefer blends that have all 6 kinds of protein. Make sure you get 50 grams in before you sleep, and when you wake up. Those are most critical. Eat right after training some meat and potatoes.
Doping
Its expensive, its dangerous, it can harm you significantly. If you’re not a pro, why bother. And if you are one, why cheat ? regardless, if you have questions about it, give me a pm rather then starting something that will potentially kill you or your social life.
sorry for the wall of text, i hope this helps some people who have questions about nutrition. DO NOT ever believe marketting. dont ever buy a product on wich the fat head of a pro bodybuilder is on.
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