PRE E POST WORKOUT
A lot of people, especially those who start at the gym, will have wondered what should be taken in the pre and post-workout? What is it for?
The pre-workout is necessary to support us better in the performance we seek and want from our training. It allows us to make our work both muscular and mental more productive, since it helps us to maintain the blood glucose levels constant and this is necessary for a correct physiological functioning by prolonging the training for the necessary time, supporting us better and helping to reduce the intense stress that is created to our body during the session, without reaching an energy deficit and saline hydro that leads to demand an excessively greater recovery time between a series and the other during the session and post-workout recovery because it makes it a fundamental component that weighs on the efficiency of the training stimulus.
For this factor the nutrition at the level of the macro nutrients assumed during the day and the integration are a fundamental factor that allows us to create all these conditions to support us and get the most out of our training, recovery and achievement of our goals since the feeding has a fundamental role on this and it is not neglected.
Before training (at least a couple of hours before) to allow digestion at least partial, where obviously more will be the amount of food ingested the greater the digestion time, and ideally to make a meal that is basically energy usually should not be below 250 kcal and must be highly digestible, favoring the prevalence of complex carbohydrates with a medium to low glycemic index that allow to maintain constant levels of blood sugar providing energy for a good amount of time during our training .
Why is it important not to take high IG foods?
Foods with a too high glycemic index consumed before training should raise too much the blood sugar in which it would generate an excessive insulin peak that would negatively affect the mental state at the beginning of training and performance, because, you would initially feel a good amount of energy but subsequently with the substitution of insulin there will be a sharp decline in energy in a short time. Furthermore, mixing a food containing a good quantity of fibers with another food with a high glycemic index allows to balance the absorption of carbohydrates keeping the blood sugar quite constant for several hours.
You should not even exaggerate with the fibers and fats because they too would go to further slow the digestion times in which in that time the blood is called to concentrate more in the stomach and if deprived of its function to move towards the muscles during the training can also cause serious problems with digestion.
In short, nutrition and integration before training in the gym must first of all guarantee energy support for: Saving reserve glycogen and maintaining good blood sugar levels until the beginning of the session.
Some Suplements can be used as pre workout:
In the Sports Area The Vitargo is assumed in pre-training but also in post-training as we will see later, as the vitargo would ensure a gradual release of energy, necessary to sustain prolonged performance, as in endurance sports, and avoiding hypoglycemia phenomena reactive. It is therefore useful in improving performance and muscle recovery, improving athletic performance, both in strength and endurance sports; in addition to contributing to the reduction of muscle and amino acid catabolism. Vitargo therefore has the advantage of ensuring a controlled and longer-lasting release of glucose compared to other carbohydrate-based supplements. It also guarantees a better insulin response, avoiding hypoglycemia phenomena that would negatively affect athletic performance.
In the Sports Sector, B-Alanine is used to improve physical performance since it would decrease the sensation of fatigue both in aerobic and anaerobic performance acting as a muscle buffer given the high capacity it has to regenerate carnosine which is able to buffer the lactic acid in the muscles that is formed during training. Scientific studies have shown how B-Alanine is able to:
Increase muscle carnosine pull by over 60%
The ability to lengthen the time of exercise and to delay the appearance of muscle fatigue.
The ability to improve muscle contractile properties.
The ability to prevent muscle catabolism.
Arginine is used for its role mainly as an antioxidant and to regulate the immune system, during training sessions, especially those intense, rather than prolonged. In addition to encouraging the stimulation of GH, with lipolytic and anabolic effects, it induces the production of nitric oxide, causing vasodilation which increases blood flow, promoting nutrients to the muscle cells, thus improving their trophism.
In the Sports Sector, Citrulline is ill and synthesized mainly from arginine as a by-product of the reaction by enzymes, which produce nitric oxide from arginine, promoting blood flow, increasing vasodilatation, and significantly increasing both the plasma levels of arginine that of Citrullina. Scientific studies have shown that Citrulline Malate would ensure an increase in blood arginine levels almost double compared to the same
Arginine dose at a slow dosage, and about 20% higher than those of the same dose of immediate release arginine.
The increase in growth hormone release.
The increase in lean mass.
Better sports performance.
Increase of resistive capacities and maximal strength.
Increase in recovery speed
Trimethylglycine (TMG) or BETAIN:
In the area of sport, Betaine is a natural substance extracted from sugar beet, to which it owes its name. Scientific studies have recognized the effects of betaine on improving performance in short-lived sports. Betaine behaves like an osmolyte, ie a substance that promotes the regulation of cell volume and hydration.
The University of Connecticut (UConn) devised a study in which some men who had been training for at least 3 months took a betaine supplement, after analyzing all the results obtained, the researchers found that betaine had several benefits on Strength performance, increased maximum power by 16% / 25%. It seems, therefore, that betaine may allow you to lift heavier loads, but not increase the total number of repetitions.
Betaine would seem to exert several functions:
Hepatoprotective action against environmental intoxicants
Lipotropic action (useful activity in preventing and accelerating the removal of deposited fat) against fatty liver.
Action potential slimming activity.
Increased levels of strength.
In the Sports Sector taurine has found its application thanks to its energizing effects. However, this amino acid is able to develop different functions such as for example:
Increase the body's energy reserves.
Reduce muscle damage induced by intense exercise.
Increase lean mass.
Improve athletic performance.
Glucuronolactone is a natural glucose metabolite, and is synthesized in the liver. Glucononolactone takes part in the formation of glycogen and is a structural component of connective tissues. In the Sports Area it is used in supplements for its effects; anti-fatigue, anti-stress and energizing, glucononolactone participates in the synthesis of glycogen and Vitamin C, obviously in humans L-ascorbic acid can not be produced by our body and must therefore be obtained from food or supplements.
In the Sports Sector L-Tyrosine is synthesized from phenylalanine. Tyrosine is very important as it is a precursor of various hormones and neurotransmitters, especially thyroid hormones and catecholamines. For this reason it is important because it has numerous growth factors. L-tyrosine promotes the synthesis of neurotransmitters, improving mood and cognitive abilities, the particular way it performs its effectiveness in the subjective ones with high stress condition, playing a not insignificant role against the affativamento favoring the increase of physical performances and mental.
Grape seed extract:
Grape seed extract contains polyphenols which, as a mechanism of action, appear to be similar to those of green tea. Antioxidants are the main weapon that uses our body to fight free radicals.
Properties of grape seed extract:
Source of vitamin E.
Source of Flavonoids.
Source of linoleic acid.
Source of OPC (oligomeric protoantocyanidins) are bioflavonoids and are considered as a potentially effective antioxidant.
In the Sports Sector Caffeine is used as a stimulant, among its effects has the ability to release the catecholamines. These hormones are called adrenaline and norepinephrine respectively. Their action, and maximum during an intense effort, which acts both centrally and peripherally. To prepare the body to support this great psychophysical commitment
increase the coronary flow (greater blood supply to the heart).
increase cardiac output (greater blood supply to tissues).
increase arterial pressure.
increase muscle blood flow.
increase metabolism, glucose production, lipolysis and block adenosine receptors, (therefore fats are used as fuel, saving the carbohydrate reserves and promoting weight loss.In addition, caffeine has analgesic effects in the central nervous system, also decreasing the perception of fatigue and improving the speed of recruitment of nerve fibers.
ActiNOS (nitric oxide synthase) are milk-serious active peptides obtained by using advanced fractionation separation technologies, which are rapidly absorbed and increase by about 950%, the blood flow providing an exceptional pump effect.
Vitamin-b6 plays the role of coenzyme of many enzymes involved in the metabolism of amino acids, is necessary for the synthesis of neurotransmitters serotonin and noradrenaline and for the formation of myelin, it is also used in particular in sports as it contributes to energy metabolism , combating tiredness and fatigue. It participates in the transformation and utilization of macronutrients, and it is essential to activate the release of energy reserves stored in the form of glycogen in muscles and liver. For this reason it helps in counteracting states of tiredness and fatigue.
Bioperine is a 95% piperine extract, helps to accelerate absorption and improves the bioavailability of certain nutrients and amino acids and stimulates the secretion of sugars in the pancreas. Clinical studies have shown that the bioperin improves the bioavailability of vitamins (C - B6), beta-carotene, amino acids, coenzyme Q10, selenium and also the EGCG, the main anticancer molecule of green tea.
During training we put our body under stress conditions, the meal taken in the post-workout performs essentially different functions as an example; must stimulate anabolism by optimizing protein synthesis, must reduce cortisol, which if present in high quantity causes muscle catabolism, must favor the repair processes, and must favor the disposal of toxic substances produced by training. In the following 30/40 minutes at the end of the training the body increases the ability to synthesize the proteins already from the end of the session this optimal moment is called as "anabolic window", which subsequently decreases progressively with the passage of time, for this and It is important to do the post-workout within that time frame, especially if you do jobs with a purpose (hypertrophy).
To have a post-workout with virtually immediate bioavailability of the macro-nutrients necessary to activate the protein synthesis and the recovery obtaining the maximum benefit, one needs a meal that is assimilable quickly and the best choice and therefore a mainly liquid meal.
Here are the optimal and most important supplements to take in postworkout to get the most out of your training and in achieving your goals:
Vitargo - Maltodextrin - Glucose:
The post-workout carbohydrates, as we have already said, are essential to promote the restoration of muscle glycogen as well as to limit the production of cortisol, hindering catabolism and stimulating protein synthesis. After training, it is perhaps the only time in which they find their place in high glycemic index carbohydrates, that is to say rapid absorption and consequent high insulin stimulation. This is because after training there is a noticeable increase in insulin sensitivity in the muscles and therefore the carbohydrates will be selectively in the muscle and not in the adipose tissue. The Maltodextrin or Glucose are good for the purpose but the Vitargo is the most effective in restoring glycogen stores thanks to its hypotonicity that allows an even more rapid absorption of more than 75% compared to glucose despite the glycemic index similar to that of glucose but higher than that of maltodextrins.
Taking protein after training is one of the most important macro nutrients because they are the ones that have the purpose "muscle repair". Proteins like those isolated are the best together with hydrolyzate compared to those of casein or concentrated type. The Whey Isolate at least 90% are in favor because they are practically free of fats and carbohydrates and with a very low% of lactose in some cases "lactose free". In addition, the Isolates have a more pleasant taste and an excellent digestibility thanks to the numbering of particles (osmolarity) much more favorable in the Isolate. Thanks to their characteristics the Whey Isolates rich in BCAA and the high biological protein value, make the perfect product to be taken both in pre-workout but also in post-workout or breakfast and in snacks in general whenever you need to integrate the proteins in their diet.
Creatine is very useful especially if taken before training in the case of resistance training, if taken after training it has its benefit in the increase of strength and muscle mass, with lipolytic effects.
The branched chain amino acids are three amino acids Leucine-Valine-Isoleucine, which have a selective metabolism in the muscle or bypass the liver. Their ability is to stimulate protein synthesis.
Glutamine is a glucogenic amino acid, it favors the re-synthetization of glycogen, like creatine, it has a bulking effect consequently it helps to promote hydration but also anabolism. Glutamine is also essential for the immune system as intense training can significantly lower it with a greater risk of getting sick.
Citrulline is a precursor of arginine but its difference does not undergo the degradation metabolism in the intestine and liver, by the enzyme arginase. Taken after training, helps to stimulate GH, with lipolytic effects, also helps to induce the production of nitric oxide that causes vasodilation, increasing blood flow, which thanks to this promotes the contribution of nutrients to muscle cells faster, thus improving their trophism.
I would like to clarify and emphasize that integration does not replace a healthy and balanced diet and therefore should only be used when its specific use is required in order to integrate where the food can not favor the right intake of macronutrients, before 'use of any supplement and particularly recommended to contact your doctor because each individual is different and has different needs because it can respond differently than another individual, and it is important to always read the labels of all products to assess if there are not tolerated ingredients or allergens, it is well known that supplements do not do miracles but are a valuable contribution and help to support an efficient sports nutrition that combined with a healthy and proper nutrition make the circle complete.