Wednesday, August 4, 2010

Muscle Building - Get Ripped Fast With These Must-Do Diet Tips

I thought all exercise, done properly, was good for you. And, basically, it is. However, I eventually learned that my exercising might be injuring me rather than helping me.

I was awakened when I first discovered that you could actually overload your muscles in such a way that you were injuring them. Terms like “muscle breakdown” and “break down of muscle tissue” caught my attention and I began to take notice of how I am exercising and what I am eating. I started learning that I need to nourish my body in a way that when I exercise, my muscles would not waste away (break down). Before, I never even gave it a second thought.

Below are just a few interesting facts, hopefully to get your attention, and hopefully provoke you to research this area further, especially if you are into bodybuilding:
  • What you eat before and after you workout is very important. Whether you’re doing cardio or resistance workouts, you should always make it a point to eat a balanced mix of protein and carbohydrates.

  • Eating after you exercise is just as important as your pre workout meal. Whenever you exercise, whether it be cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel; so, if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids. It will then convert the muscle tissue into usable fuel for the brain and the central nervous system.

  • After a cardio session, you will need to consume mainly carbohydrates, preferably with high fiber. Oatmeal, pasta, rice, and fruits are excellent sources. Try to consume these types of carbs after you exercise. It is ok to eat within 5-10 minutes after a cardio workout. (This is another area I was ignorant about – how to eat and drink for optimum results, before and after exercising.)

  • Mostly during resistance exercise, you will break down muscle tissue by creating micro tears. What this means is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

  • After a resistance workout, you’ll need to consume a combination of protein and carbs. Unlike cardio, and as mentioned above, resistance workouts will break down muscle tissue by creating micro tears. Protein builds up and repairs these tears so that the muscle increases in size and strength. The carbs not only replaces the lost muscle glycogen, but it also helps the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself.

  • After resistance exercising, you should wait up to 30 minutes before you eat so that you won’t take blood away from your muscles too fast. The blood in your muscles will help the repair process by removing the metabolic waste products.
If you are interested in learning more about how keep your body fit and build muscle without losing muscle mass, then be sure to check out the No. 1 muscle building resource. Click here to learn more.

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