Brazilian Jiu-Jitsu Bandung : Smart Training

Getting a little more liquid, carbohydrates and proteins in the body shortly before a workout you can train harder, longer, and minimizes muscle damage and compromise your immune system during your workout. Eat (or drink) within 45 minutes after exercise helps to heal your body, construction of new muscle, your body and replenish energy stores so that you feel fresh for your next workout. The lack of good nutrition postworkout is a huge factor in overtraining. If you often feel like a zombie stumbling block for 24 hours after intense training and then the first thing you should try is to ensure that you have good nutrition in your body shortly after training ends. If you are doing more workouts in one day, then postworkout nutrition is often the only thing between you and the entire ventilation system. It is important that your workout after-meal to be consumed soon after your workout (45 minutes). After training your body experience 'anabolic window "during which the cells of your body are especially able to absorb and utilize nutrients. This window begins to close shortly after you stop training It is better to get something in your belly fast rather than wait and have the best meal two hours later. Well, what should consider these meals? Most people agree that the pre-and post-training "meal" should be in liquid form, both to provide you with the liquid to the loss of sweat and accelerate the absorption of nutrients. Basically we are talking about an athlete's version of shaking. The meal PREWORKOUT (approximately 10 minutes before exercise) is a chance to get liquid fuel (sugar and carbohydrates) and electrolytes in your body before your workout, which gives him something to burn and sweat. Adding a small amount of protein helps to limit muscle breakdown. preworkout A typical lunch might consist of: * 12 grams of water * 20 to 30 grams of carbohydrates (glucose, sucrose and / or maltodextrin) * 5 to 10 grams of protein (protein whey for example) * electrolytes (especially sodium, potassium and magnesium) POSTWORKOUT a meal (within 45 minutes of finishing) nutrients in feeding your body at a time when they need it most and when it is more receptive to them (the "window anabolic" window). A typical meal postworkout could look like this: * * Many water 20 to 30 grams of protein * 80 to 100 grams of carbohydrates * electrolytes (sodium, potassium, magnesium) These formulas have a lot of carbohydrates, and not random or accidental. Many athletes are so fixated on the proteins they overlook carbohydrates, but carbohydrates help replenish your body has energy supply and stimulate your body to build more muscle. If I had to choose between a postworkout meal is composed of protein or carbohydrates I would go with carbohydrates whenever (but obviously have a mixture of proteins and carbohydrates is the best). You can buy shake mix powder, which aim to give you the exact right mixture of these ingredients, usually with the addition of some secrets property or compounds (exotic species such as Black Mamba venom, or fanciful names such as chemical 2.3 - diethyl-dichloro-cancer - Some days). Although these mixtures are practical, they are also very expensive. A cheaper alternative is to buy in bulk powder sportsdrink (Gatorade, Powerade, etc.), maltodextrin (easily absorbed a carbohydrate) and protein powder (whey, hemp, eggs, etc.) .. Play mad scientist, mixing up various concoctions using water or fruit juice diluted basis until you find a mixture of flavors and consistency as you like. Feel free to experiment: for example, I finally discovered that my body reacts badly to whey proteins and now use a variety of other proteins instead. I can not say that I religiously follow these guidelines, but the main thing is to try to get something in your stomach immediately before and immediately after exercise. If anything you can get your hands on is a small bottle of Gatorade or Powerade, which is still far better than having nothing at all. Please note that I jumped on a lot of chemistry and physiology in this article: if you want to know more about this topic, see a bit of sport, nutrition book ( "Calendar items nutritious "and Ivy Portman is one of my favorites). Train hard, recover smart!
If you answered "breakfast" then you're wrong, at least if you have a combat training athlete.

Getting a little more liquid, carbohydrates and proteins in the body shortly before a workout, you can train harder, longer, and minimizes muscle damage and jeopardize your immune system during your training.

Eat (or drink) within 45 minutes after exercise helps heal your body, construction of new muscle, your body and replenish energy stores so that you feel fresh for your next workout. The lack of postworkout good nutrition is a huge factor in overtraining. If you are often as a scandal zombies for 24 hours after intense training, then the first thing you should try to ensure that you have good nutrition in your body shortly after training ends. If you make more meetings in one day, then postworkout nutrition is often the only thing between you and the entire ventilation system.

It is important that your workout after-meal to be consumed soon after your workout (45 minutes). After training your body "anabolic window" during which the cells of your body are especially able to absorb and utilize nutrients. This window begins to close shortly after stopping training, it is preferable to get something in your belly fast rather than wait and have the best meal two hours later.

Well, what should take account of these meals? Most people agree that the pre-and post-training "meal" should be in liquid form, both to provide you with the liquid to the loss of sweat and speed absorption of nutrients. Basically, we are talking about an athlete's version tighten.

PREWORKOUT meal (about 10 minutes before exercise)
It is a chance to get liquid fuel (sugar and carbohydrates) and electrolytes in your body before your workout, which gives him something to burn and sweat. Adding a small amount of protein helps to limit muscle breakdown. A typical preworkout meal could consist of:

* 12 g water
* 20 to 30 grams of carbohydrates (glucose, sucrose and / or maltodextrin)
* 5 to 10 grams of protein (protein whey eg)
* Electrolytes (particularly sodium, potassium and magnesium)

POSTWORKOUT a meal (within 45 minutes of finishing)
This food is nutrients in your body at a time when they need it most and when it is more receptive to them (the "window anabolic" window). Postworkout A typical meal might look like this:

* Many water
* 20 to 30 grams of protein
* 80 to 100 grams of carbohydrates
* Electrolytes (sodium, potassium, magnesium)

These formulas have a lot of carbohydrates, and it is not random or accidental. Many athletes are so fixated on the proteins they on the carbohydrates, but help replenish carbohydrates your body of energy supply and stimulate your body to build more muscle. If I had to choose between a postworkout meal should consist of carbohydrates or protein whenever I would go with carbohydrates (but obviously a mixture of proteins and carbohydrates is the best).

A cheaper alternative is to buy in bulk powder sportsdrink (Gatorade, Powerade, etc.), maltodextrin (easily absorbed a carbohydrate) and protein powder (whey, hemp, eggs, etc.).

Train smart!