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Recent Bodybuilding Articles
Showing posts with label recovery. Show all posts
Showing posts with label recovery. Show all posts

Six Great Sources Of Magnesium


Magnesium compounds helps you avoid fatigue, weakness and lost sleep.
Magnesium is the fourth most abundant mineral in the body, playing a role in more than 300 biochemical reactions in the body, including helping maintain normal muscle and nerve function, a steady heart rate and a healthy immune system. Yet six in ten of us are thought to be deficient in this all-star mineral, leading to fatigue, tiredness, muscle weakness and trouble sleeping.

Halibut

Magnesium Sources
Almonds

Magnesium Sources
Cashews

Magnesium Sources
Spinach

Magnesium Sources
Baked Potato

Magnesium Sources
Peanut Butter

Magnesium Sources

Seven Ways To Recover Faster


Chill out
That doesn't mean kicking your trainers off, pouring a beer and settling down with a box set. Researchers recommend extreme temperature changes to repair damaged muscles, reduce swelling and flush out lactic acid. Try a five-minute jog or stretch, six minutes of alternating hot showers (37-43°C) and ice baths, six minutes of cycling, walking or stretching at low intensity, finishing with a final chilly two-minute ice bath.

Aim high
Although low glycaemic index (GI) foods help to maintain energy levels during the day, high-GI foods - such as white bread, watermelon and raisins -are best straight after exercise because they release glucose into the blood.

Protein power
Have a combination of protein and carbs within 30 minutes of your workout. Carbs spike insulin levels in your blood, which shuttles protein into fatigued muscle cells. Protein is essential for repairing these damaged muscle cells.' Studies recommend a carbohydrate/protein ratio of four to one.

Stretch it out
Finish your workout with a stretching routine to improve the elasticity of your muscles. Maintaining a stretch for 30 seconds will give you the maximum length gains to reduce tightness the next. It will also flush out waste products. When you stretch a muscle it constricts vessels to squeeze out the excess lactic acid that causes stiffness.

Get a rub-down
A post-exercise massage prevents delayed onset muscle soreness. Massage relieves tension in muscles after weight training, which reduces pain. A massage two hours after hamstring exercises reduced the intensity of soreness 48 hours later.

Recovery Methods
Roll with it
If you can't convince your girlfriend to hammer your hams, foam rollers are a useful self-massage tool. Rollers can be used to loosen tightness in the iliotibial band, calves and quads and stretch the spine out

Drink Water
Rehydrating is crucial. Your body requires extra water for two to three hours after exercise. It is recommended drinking 1.2 to 1.5 times the weight of fluid lost during exercise. Hit the scales before and after your session and drink the requisite amount.

Glucosamine: An Importnat Supplement For Athletes


Glucosamine is an amino sugar and a prominent precursor in the biochemical synthesis of glycosylated proteins and lipids. Glucosamine is part of the structure of the polysaccharides chitosan and chitin, which compose the exoskeletons of crustaceans and other arthropods, cell walls in fungi and many higher organisms. It represents one of the most abundant monosaccharides. Commercially it is produced by the hydrolysis of crustacean exoskeletons or by fermentation of a grain such as corn or wheat. Nowadays it is becoming one of the most common non-vitamin, non-mineral, dietary supplements used by adults.

Glucosamine

Glucosamine is a derivative of an amino acid and is required for the creation of cartilage tissue (the cushioning material between joints) and plays a role in collagen formation (or the structural component of tendons, ligaments, cartilage and even skin). This means it is an important supplement for runners and other endurance athletes who are likely to suffer wear-and-tear injuries.

Any sportsman who experiences a high degree of joint stress will benefit from glucosamine supplementation - runners, weightlifters, rugby, football and tennis players. It can help prevent joint damage and improve recovery. Research suggests that 400-800mg of glucosamine a day can lessen the risk of injury, while higher doses -up to 1600mg - can speed up the recovery process.

Egg Whites: The Protein You Always Require


Generally egg whites are the best absorbing protein for humans and it represents one of the most assimilated food. A single egg (with the yolk removed) contains about 3g of high quality protein and about 16 calories. They also contain all eight of the essential amino acids, vitamins such as A, E, or Vitamin K, B12, riboflavin, and folic acid. All of these are very important to help not only enhance recovery but assist in the repair and grow of lean muscle tissue after it has been broken during the workout.

Eggs

Most of protein powders, which are widely used by bodybuilders and athletes have among its ingredient egg albumen. In this case you are taking in egg whites. Liquid egg whites are 100% bio available in the body for around 4-5 hours and this fact also makes it very convenient and a great choice right before bed. Protein before bed that breaks down slowly as you sleep keeps your body anabolic so you don't waste away any muscle tissue during the periods of your sleep. Another good feature of liquid egg whites is that they are tasteless and odorless which allows you to use them in your protein shakes or as different ingredients. So, no matter your physique level or if you compete or not, egg whites should definitely be on your list of products to utilize.
 
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