nutrition & training tips
Information to Reach Your Potential
preworkout
Preworkout supplements have become popular among athletes and gym-goers, having been shown to improve performance and strength levels. Using a high quality pre-workout supplement prior to hitting the gym, cardio session, or playing competitive sports will help increase nitric oxide production, and thus vasodilation and blood flow. Vasodilation is the process that relaxes the inner muscles of the blood vessels, causing them to to widen and increase circulation. It occurs when smooth muscles found in the walls of arteries or large veins relax. This leads to an increase in blood flow through your blood vessels while decreasing blood pressure. Nitric oxide production is essential for overall health because it allows blood, nutrients, and oxygen to travel to every part of your body effectively and efficiently. As the muscle cells you’re exercising require more energy, nutrients and oxygen, you experience a decrease in nutrients and an increase in molecules such as carbon dioxide. Therefore, boosting nitric oxide levels during exercise will help you perform at peak capacity and combat muscle fatigue while generating the "muscle pump" sensation.
L-arginine is the key ingredient proven to convert to nitric oxide. It directly produces nitric oxide through a process called the L-arginine-NO pathway. L-arginine is regarded safe when taking up to 30 grams per day. Nitric Shock Pre-Workout Powder contains 15 grams in a single serving, white Nitric Oxide Boost contains 4 grams per serving.
postworkout
The science of protein in increasing lean muscle mass, boosting gym & sports performance, and speeding up recovery require consuming essential protein and amino acids. In order to gain muscle, you must consume more protein than your body breaks down through natural processes. Supplements are therefore utilized by the body to build new protein and collagen, and are completely absorbed into the bloodstream within 20 minutes. The ratio needed by the body to make new protein and collagen without waste or calories is found in BCAAs, which is Non-GMO, Gluten and Sugar-Free. When taken 20-30 minutes before a workout, it will fully absorb into your bloodstream by the time you start and be able to help repair micro-tears in the muscle as they occur. This dramatically improves endurance and recovery time.
can be used to prevent muscle loss during dieting, while gaining lean muscle mass. get stronger and leaner, perform better and recover faster; protein source without the toxins and excessive calories, avoid blood sugar spikes, bloating, and fatigue tied to badly digested proteins, use Suppforce's quality protein and amino options.tr4321
Creatine is the most effective athletic supplement according to scientific research. It is a molecule naturally produced in your body and provides energy for your muscles and other tissues. It is the most proven fitness supplement for strength and lean muscle growth in its ability to increase muscle protein synthesis and preventing tissue breakdown during training.
Creatine significantly improves strength, endurance, and lean muscle growth.
Taking creatine as a dietary supplement can increase muscle content by up to 40% beyond its normal levels.
running
A good diet it vital to boosting your physical health and help meet your fitness goals. Ensure that your nutritional intake emphasizes these basic components:
-
Fruit and vegetables for vitamins, minerals and antioxidants
-
Lean protein such as fish, poultry, beans, lentils and tofu
-
Healthy fats such as olive oil, avocado and nuts
-
Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal
A low carbohydrate diet for running is not a good idea. Distance runners need more carbs than people who aren’t training. Under-eating carbohydrates can be hard on your body and affect your recovery after your run. Running uses glucose in the blood and your storage of glycogen. Glucose is the form of sugar that circulates in the bloodstream, and glycogen is the sugar stored in the liver and muscles that act as the primary fuel for endurance.
Eating plenty of carbs ensures that these energy stores are ready to support your training. When those stores get too low, runners are more likely to run out of energy and burn out while training.
Running changes your body's nutritional needs. Calcium and Vitamin D are essential for bone health to avoid loss of bone mineral density and the risk of stress fractures. Vitamin D increases anabolic hormone production and serum levels associated with increased muscle size & strength, while reducing injury risk.
For more vitamin D, include these foods in your meals:
-
Vitamin D-fortified dairy, almond, soy or rice based beverages
-
Eggs
-
Cereal fortified with vitamin D
-
Tuna
-
Salmon
For more calcium, try:
-
Yogurt and cheese
-
Tofu
-
Edamame
-
Almonds
-
Canned fish with bones (such as sardines)
What to Eat Before Running ― and When
The best time to eat a full meal is two to three hours before a run. Have a good source of carbs paired with protein, making sure the meal focuses on a healthy carb source.
An additional carbohydrate snack 30 minutes before running can ensure adequate glucose before heading out. Directly before a run, it’s best to stick with easy-to-digest carbohydrates to avoid gastrointestinal distress and cramping.
Try these:
-
Bananas
-
Applesauce
-
Crackers, pretzels or cereal
-
White bread
-
Potatoes
Glucose Boosters for Long Distance Runners
If training for a distance event over an hour, you will want to bring adequate fuel with you. Energy drinks, and other sources of quick blood-glucose boosters are great, but you can also take simple fruit supplements.
Before a run or the night before, avoid:
-
Spicy foods or foods overly high in fat, which can cause gastrointestinal upset
-
Foods that are very high in fiber, which can cause gas and cramping
-
Caffeine ― it's tempting to have a caffeine boost before a run, but runners should remember that caffeine can stimulate the gastrointestinal tract, which can result in the need for an emergency bathroom break.