1. How soon after your workout should you eat for greatest benefit and optimal results?
2. What types of food should you be eating?
3. How long should you allow between workouts (of the same muscle groups) and why?
Wednesday, 4 September 2019
Why Nuitrition and Recovery Are An Important Component of Your Training Program
1. How soon after your workout should you eat for greatest benefit and optimal results?
2. What types of food should you be eating?
3. How long should you allow between workouts (of the same muscle groups) and why?
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ReplyDeleteToday I worked on my goal of increasing my lower body and core.
ReplyDeleteThe method of training I used was calisthenics. When doing “Calisthenics” training you must use no weights but high reps. For example I did 20 reps x 3 sets with no weights in the russian twists. With fast reps you must do the workout with speed and efficiently. High reps increase your heart rate and produce a cardio effect to help burn calories and fat. High reps build muscle endurance, which supports muscles while working under stress. A result of high-rep training is the body may start storing more glycogen, this increasing muscle size.
You must eat straight after your workout to greater your benefits and have good results afterwards.
You must eat food with lots of protein such as meat, eggs, yoghurt, cheese etc. also eat foods with calcium such as dairy products followed by foods with carbs like potatoes, fruit and sweets.
Since your required rest can really vary, you must give yourself 24 to 48 hours of rest between training the same muscle groups.
I can see in this post Phoenix that you are starting to understand how you use a different Method of Training (calisthenics) to develop a different response in a specific fitness component. You are correct in stating "High reps build muscle endurance" and the muscles DO start to store more glycogen. However, there are also other adaptations taking place like: hypertrophy of slow twitch fibres, increased capillaries within the muscles which mean the muscles are supplied with more oxygen and nutrients and CO2 and waste products can be carried away quicker; increased number and size of the mitochondria (where ATP is stored and re-synthesised). The overall effect of these adaptations is that the muscle can work (endure) for longer doing sub-maximal work.
DeleteOn the 4th of september I worked on my lower body and core muscles.
ReplyDeleteThe method i used to carry out my training plan was doing exercises that would help strengthen the lower body muscles and core muscles such as lunges, dumbbell box step over, and leg raise. These exercises helped strengthen the muscles of my glutes, hamstrings, quadriceps and glutes. My repetitions had to be fast in order to target the power weight training.
For my core exercise i decided to do simple yet efficient exercises to help strengthen my core such as sit ups ,crunches I did these exercises at home for half an hour doing 2 sets of 12 to push beyond my boundaries and challenge myself.
When exercising you often sweat and when you sweat you release water and electrolytes. It is important to replenish these otherwise you may begin to feel dehydrated and your body may get even weaker. Based on information I found at https://www.self.com they recommend eating 30-45 minutes after a workout. This allows your body to rebuild its glycogen stores and repair and regrow those muscle proteins. So getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate growth of new muscle. I believe that you should eat a meal high in carbs as well as protein and low in fat. Either if you’re trying to lose fat or build muscle. Carbohydrates supply your body with glycogen and energy it needs when exercising. Healthy foods that are high in protein such as meat,egg, and fish. Basically any foods that give your body energy.
When exercising a set muscle group it is expected to work out 24-48 after exercising the same muscles groups this allows your body to fully recover after working a set muscle group
I see you researched and used another source to answer the questions about post-exercise nutrition Tiane and your answers demonstrated good understanding. Pai rawa atu! I also see that you understand the importance of resting the muscles you trained. Some confusion regarding training methods yet to sort out though.
DeleteOn Wednesday the 4th of September I decided to focus on my upper body this time because I had done lower body On Monday.
ReplyDeleteMy workouts consisted of Squat, Lateral raises-8kg, Bicep curls-10kg, Bench press-20 but on a swiss ball, and I also did bent over rows with dumbbells-10kg, Tricep extensions /Tricep press combo-20kg . During this workout I could feel my Biceps, Triceps, Trapezius, Deltoids, Pectorals and latissimus dorsi begin to burn. It was an indication that I was doing the workouts properly and that I was doing the workouts with the right amount of weights. After my workout I ate a chicken and stuffing sandwich and 2 Apples. My body had been exhausted and when it was able to consume food my body had become regulated in terms of exhaustion and fatigue. I will now work towards being able to lift heavier weights than today over my period of 2 weeks of training. After a workout you must eat things like protein, carbs and vitamins. This could include Bread or Potatoes being carbs, Fruit being vitamins and meat for the protein.
Good to see detail in this post Rheba and all but the squats do target muscles in the upper body. You are correct in asserting that the burn you felt does indicate you are applying the overload training principle and that once your muscles adapt (become stronger you will need to increase the weight for continued overload. The term for this is progressive overload.
DeleteOn Friday September 5, I chose to do lower body leg power, and core workouts. My workout included: Lunges - 10kg, Bicep curls - 20kg, Barbell squats - 30kg, Russian twists - 3 sets x 30, and Deadlifts - 40kg. Throughout the workout, I could feel that my Trapezius was feeling the impact from the Barbell squats, because I applied overload. My Quadriceps, felt the impact after doing my Barbell squats and my Lunges, and my legs were beginning to become fatigued. The Russian twists have been a positive outcome for my waist and my core and it had become easy to do 30 so I applied overload and decided to go to 40, which definitely made me feel the impact. At the end of the workout I was tired. Although my aerobic system was able to sustain the workout and I didn’t struggle with breathing until my last set of Russian twists and Deadlifts. After the workout was finished and the gear was packed away, I had an apple and a chicken sandwich to eat. On my next lower body and core workout I am aiming to apply more overload to my lunges and dead lifts.
DeleteWonderful to see your statement "it had become easy to do 30 so I applied overload and decided to go to 40, which definitely made me feel the impact" as you understand the signals your muscles are giving you that they need more work to challenge them to keep adapting. Your final sentence also indicates the learn -do- review -do better cycle so essential for a training program too.
DeleteI focus on working on my core and brachioradialis
ReplyDeleteThe excises I choose to do was 20 x3 of leg raises as the worked on my lower core, crunches which worked on the upper part of my core and Russian twist which worked the middle core. I didnt use any weights so my method of training was calisthenics. Which is done fast with sets of 3 and 20 reps each excises.
You should really do excises like this or go to the gym when you can eat straight after your workout.
Food that will benefit you in the best way for restoring your muscles fibers is food that has heaps of protein, Example meat, fruit or eggs. Also to have calcium such as dairy products.
To make sure you body is fully repaired and rested you should wait for about to days for your muscles to restore the fibers because if you dont let them rest you could really damage your body.
Well done in identifying your Training Method as calisthenics Nahana. Read my reply to Phoenix to understand that high repetitions promote greater muscular endurance and what adaptations occur inside your muscles (that you can't see) so the muscle can endure for longer next time you train this way.Also, read Tamarangi's post to understand in greater detail how the foods you eat post exercise help with the repair process.
Delete04/09/2019
ReplyDeleteWhen training or overloading muscles, it is essential that you replace your fuel with food. So consuming a combination of carbs, proteins and vitamins as soon as possible after training will benefit you and your body/muscles when recovering. Although timing does not need to be exact, it is recommended that you should it that post-meal within 45 minutes.
For Carbs; potatoes, rice, oats, fruits, leafy green vege…
For Proteins; eggs, fish, meat, chicken, nuts, milk…
For vitamins; vitamin D, vitamin C...
24 to 48 hours between training the same muscle group again. This is because physiological adaptations require muscles to rest. ‘By overloading the muscles we see muscle fibres tear and the body has to repairs and replaces damaged muscle fibres. The muscle fibres are fused together to form new muscle protein strands or myofibrils. These repaired strands increase in thickness and numbers to create muscle hypertrophy (growth).’ This is a process and if you don't give your body the necessary time to rebuild those muscle fibres. If you keep overloading your muscles, the muscle fibres will be harder to repair or you can lead to pull muscles or creating injuries.
Adequate recovery is actually a training principle Tamarangi and it looks to me like it is a principle you understand very well. In my view,nutrition plays a vital role in the recovery process. Having deliberately 'control damaged' your targeted muscles you must provide them with the right nutrients,in the right amount,at the optimal time to help them repair (adapt) well. You have communicated this understanding well. Ka rawe.
ReplyDelete04/09/19
ReplyDeleteWhen you overload your muscles during resistance training, you make little tears in your muscles. The muscle repairs these tears when you rest, enabling your muscles to repair the microscopic tears is essential, so that they can be bigger and stronger than before. By eating foods with the right nutritional value to fuel your muscles to repair even faster. So by eating a collection of Proteins, Carbohydrates and vitamins as soon as you can will be even more beneficial towards creating muscle hypertrophy. While your body can benefit a decent post workout meal within 30 minutes.
For a post workout meal you should be eating Carbs, which can be: Bread, pasta, rice, oats, some fruits... You should also be eating Protein, which can be: Lean meat, chicken, fish, eggs, dairy products, nuts… Vitamins are also something you should be eating post-workout which can be Vitamin C, Vitamin D…
‘The rate at which your muscles recover can be influenced by your diet and sleep.’ The optimal rest period between training the same muscle group is 24 to 48 hours. This is because to be able to get physiological adaptations the muscles need to rest. ‘While soreness after working out is normal, it illustrates the need to get enough rest between workouts because your muscles need enough time to get stronger, bigger and firmer.’ This means that if you keep overloading your muscles and not resting each body part for the optimal rest period can set you up for an injury and actually hinder your goals.
For optimal results you should eat within half and hour after working out.
ReplyDeleteFood you should eat vary between carbs, natural fat foods and protein. These foods can include, milk, meaty food, and fruit and vegetables. These will provide the vitamins that are essential for your recovery. Protein will help and repair muscle. Carbs will help with your recovery and eating natural fat foods will give you more energy. You should give yourself at least 1 - 2 days before working out the same muscle group as you would have done before. In this period of time your body will be resting and repairing the tears in your muscle. Fat foods aren't always bad. These foods can include avocado and nuts. Drinking plenty of water is also essential.