Most people who train to stay healthy and have a body care has gone through the long, nasty and exhausting experience of losing a few pounds. Losing weight is not easy, it takes a lot of sacrifice, a lot of determination and discipline, but that’s what you have to do to finally be able to display the glorious six-pack you worked so hard for.
Although a strict diet and an intensive training plan are fundamental, they may not bring the results you expect. This is where the thermogenicscome in . These products contain potent active ingredients that accelerate metabolism and stimulate the body to burn more fat in a shorter period of time.
Thermogenics are known for:
- Have an effective fat burning effect;
- Promote a diuretic effect that fights water retention;
- Increase energy levels.
Take a look at the list below before choosing your ally.
Green Coffee Extract (Prozis Foods)
Thermogenics with lots of ingredients may seem like “overkill” to most people. And the truth is that, depending on your goal, a simple stimulant is enough. The Green Coffee Extract of Foods Catalog provides one of those ingredients that promotes fat burning naturally . It contains a considerable amount of chlorogenic acid, an antioxidant with stimulating properties that produces a thermogenic effect on the body. In addition, it helps decrease the absorption of carbohydrates after meals, lowering blood sugar levels, which in turn increases satiety. By combining these two actions into a simple formula, the Green Coffee Extract is an excellent first choice for beginners.
Lipo-6 Black (Nutrex)
The original Lipo-6 Black has been slightly altered over the years and today features a synergetic combination of only six main ingredients. But do not let the simplified formula seem to fool you. With five very potent plant extracts, some of which are rare in fat burners, the effect it produces is as surprising as it is effective .
XCESS Ultra Concentrate (Xcore)
Xcore has recently launched XCESS Ultra Concentrate with the goal of bringing to market a powerful thermionic fat burning supplement . This product was developed to act in the body in a simple way, but to produce extreme thermionic effects through 3 processes: Appetite control, due to Cambodia diagramming – ingredient that helps to regulate appetite, fat burning, by accelerating metabolism basal, and finally, unlike other thermionic supplements, a diuretic effect that combats fluid retention and reduces body volume. This product also provides energy for your workouts and daily activities. Composed of powerful ingredients, Excess Ultra Concentrate promises a full and effective action .
Fat Burner (Prozis Diet)
For those looking for a popular and complete solution in the thermogenic section, Prozis Diet’s Fat Burner is known as a safe and effective formula .
With an integrated effect, this product combines 8 active ingredients that will reach and enhance different aspects of the weight loss process – such as caffeine, green tea and green coffee – known for their thermogenic actions.
Fat Burner also contains Raspberry Ketones and L-Carnitine, used to turn fat into energy, as well as Cambragia, an ingredient with an appetite control effect, ideal to end your unwanted cravings for eating out of hours!
Xcess Day-Burn (Xcore)
The XCESS Day-Burn is a powerful thermogenic supplement from Xcore, ideal for those who want to accelerate metabolism and keep it active during the day , turning the fat accumulated into energy. Some people find it hard to burn fat because of a slower metabolism, and this product will help you get around this difficulty, helping you burn calories even when you’re not training.
In addition to the common thermogenic effects, this product contains other interesting features such as a diuretic and detox action , causing you to lose volume, a hormonal support, which potentiates the release of fat from the cells, and a complex carbohydrate blocker, which reduces the absorption by the organism.
This product can even be boosted with the XCESS After-Hours , for an enhanced thermogenic action at night.
Animal Cuts (Universal)
When Universal Nutrition created the Animal line, they knew their audience well. And today, bodybuilders around the world know that Animal products have been specifically formulated to meet their needs. The Animal Cuts is no exception. This is an extreme fat burner, which provides more than 40 active ingredients, distributed in 7 different complexes that stimulate metabolism , natural thermogenesis and mental focus, while inhibiting appetite and preserving muscle mass and hormonal functions . In short, this is not a starter supplement! You must be accustomed to training hard and seriously – a bodybuilder who just wants real results quickly.
Hydroxycut Hardcore Elite (Muscletech)
On our list of most effective thermogenics is Muscletech. This product is not for play, nor is it recommended for beginners or people who do not respond well to stimulants. It is composed of only 4 ingredients, but these are extremely potent and, in the dose they were combined, will leave you “electric” . The Hydroxycut Hardcore Elite is as effective stimulant effect that can even function as pre-workout, helping you to train with more intensity and at the same time, to burn ridiculous amounts of fat.
While some complain about not being able to lose weight, others are desperate for the muscle mass return of the hours spent in the gym. There are indeed innate and genetic determinants with which we have to deal, but in the vast majority of cases failure is explained by some common mistakes that practitioners tend to commit .
1. Do not stretch enough
Not stretching the muscles that are required for certain exercise can cause injuries and hinder muscle recovery after training. For example, after a run it is essential to lengthen the main muscles of the lower limbs (quadriceps, hamstrings and twins).
Tip: Algae immediately after aerobic activity, while muscles are warm, in order to prevent injury.
2. Do not train with the necessary intensity
It’s not enough to go to the gym to get some weights. It is necessary to think of the training in a structured way and to give reasons to the muscle to develop . This will never happen if the stimulus is not challenging enough. Many practitioners actually sin here, not taking the training to the point necessary for results to occur. Without adequate mechanical stimulation the results will never be the intended ones. But others sin precisely on the contrary. The muscular development is the result of the regeneration and adaptation of the tissue to the traumas induced by the training. If we do not give him enough time to recover from a stronger stimulus, the most likely outcome is even rapid adaptation and stagnation, with no results .
Tip: Put your mind in the muscle! Do not want to train every day, nor repeat muscle groups many times a week, the body needs rest.
3. Failure to warm up
Just arrive late to group sessions to miss a key part of the lesson: the warm-up. It is a primary error, but very common for lack of time or even “laziness”. Do not forget that muscles need time to adapt to the physical demands of training, hence the importance of warm-up before the session. Five to ten minutes may be enough .
Tip: Plan your weekly group classes so you do not fall behind. If you arrive late, it is best to dose the effort in the first ten minutes.
4. Your diet is not structured
In most cases it is not enough to have some general notions about the dietary needs associated with training. It is necessary to resort to a rigorous and structured plan, and above all to be consistent . And yes, in some cases it is even necessary to weigh the food and have a concrete sense of the portions.
Tip: It is always difficult for anyone who has ever dieting to start, so the best is never to start with a very drastic food plan, this will lead to you give up fast. To start a first diet choose mostly healthy foods and what you like most, and after gaining the habit of eating healthy and at least every 3 hours, parties to a more elaborate diet depending on the purpose intended.
5. Socialize more than train
Without a doubt, this is one of the biggest mistakes made by most people attending gyms. Although socializing is good and essential, it is important that you do not overlap with the conversation, otherwise you are just throwing money on the street.
Tip: The gym is a place where all the attention should be directed to the workout. Already the conversation, this can be left to the end, when the main mission is fulfilled.
6. Forget to moisturize
It’s a mistake to wait until you thirst to hydrate yourself. The thirst is already a sign of dehydration , with the consequences that this entails in the decrease of your physical performance .
Tip: Water can quench thirst, but it does not restore minerals (in sufficient quantity) lost by the body during training. In addition, the symptoms of fatigue resulting from increased stress may also stem from the decrease in blood sugar levels. For this reason, isotonic drinks with carbohydrates are advised several times. Here is the “maximum” of hydration in training: before, during and after. Drink 500ml two hours before training, and 1 to 1.2l for each hour of exercise.
7. Poor posture
An incorrect posture nullifies the results of training and can lead to various types of problems, from muscle injuries, back pain or tendonitis . The posture is not an exclusive concern of modalities like yoga or pilates, although it is a recurring theme in these classes. In any space in the gym, body alignment should be properly valued .
Tip : On the treadmill, keep the incline and speed adjusted so that you can walk or run without leaning on the machine or you have to lean forward too much (slope above 8% is critical). In steppers and ellipticals, support your hands only with enough force to balance yourself. When you use free weights, keep your back straight, without tilting your head forward. If you are standing, bend your knees slightly.
8. Abrupt movements
The movements performed very fast and uncontrolled can involve injuries at the level of muscles and ligaments, because the tensions generated are very high. The most flagrant cases occur when doing bodybuilding exercises (pulling or pushing) without marking each position well.
Hint: Controlled movement. It is a rule to apply to any type of training. In bodybuilding exercises, the ideal execution speed is slow: 4s per repetition.
9. Poorly Supplemented Training
What difference does it take to take an isotonic drink for a workout (over 45 m) or to eat a cake before exercising? Enough!
The increased sugar load on the cake significantly elevates blood glucose levels, leading to an insulin peak and subsequently a very rapid decrease of these levels which, if matched by the end of training, can lead to hypoglycaemia. Plus, the drink prehydrates and is easy to digest, the cake dehydrates and, depending on the load of fat, it stays in the stomach for a long time, diverting the blood that would be needed in the muscles.
Tip: For longer workouts (more than 45m), opt for energy bars that do not produce the same effect as cakes. Bars are composed of slowly absorbed sugars, which provide gradual energy to the body.
10. Breathing improperly
It is very important to breathe rhythmically, calmly and appropriately to the intensity of the effort, following the natural rhythm of the demands of the organism.
Wrong breathing can have a negative impact on blood pressure, cause premature fatigue, and compromise physical performance. Proper breathing during exercise is critical because it helps oxygenate the muscles by supplying them with nutrient rich blood and potentiates the conversion of energy .
Tip: The most frequent error occurs in muscle training. It is the so-called valsalva maneuver and consists of holding the breath in the moment of strength. It breathes rhythmically, calmly and appropriately to the intensity of effort, accompanying the natural rhythm of the demands of the organism.
During competition, the body loses water and minerals. This loss is all the more pronounced the greater the requirement of the sport practiced. Therefore, fluid replacement is very important to help your body stay at its peak performance . Unfortunately, many athletes do not give due importance to the hydration of the body and many end up suffering the consequences.
Why is good hydration required?
- More than half of our body weight consists of water (approximately 60%);
- Water is the main means of transport used by the body to carry nutrients to cells;
- Water helps regulate internal body temperature;
- Water is needed for proper lubrication of the joints and spine;
- Without water, it is impossible to form the hundreds of enzymes that catalyze millions of chemical reactions that make the body function daily;
- Electrolytes such as sodium, potassium, calcium, and magnesium play an important role in the way nerve impulses are conducted through neurons.
The importance of electrolytes
Electrolytes are minerals in our body that have an electric charge. Among the most common are sodium, chloride, potassium, phosphorus, calcium and magnesium.
Electrolytes are needed to regulate the hydration of the body and the pH of the blood , as well as the functioning of the neurons, promoting the retransmission of the nerve impulses of your nervous system to the different parts of the body. Some electrolytes also play a role in the transport of oxygen and its delivery to the brain; others help your muscles contract and relax.
The body loses electrolytes through sweat (that’s why sweat is salty). The higher the percentage of electrolytes lost by your body during exercise, the lower your physical and mental capacity. Therefore, you must replace not only the fluids, but also the electrolytes lost through perspiration. The snacks salted or, even better, the sports drinks are practical solutions to replace these minerals for long periods of physical activity. It is recommended to use if you perform physical activity for 2 or more hours.
The impact of dehydration on sports performance
Dehydration occurs when there is an excessive loss of water in the body. When the body becomes dehydrated, both physical and mental performance are impaired , which is especially noticeable in athletes.
Dehydration affects sports performance as follows:
- Heart rate increases
- Body temperature is deregulated
- The subjective perception of exertion increases, that is, the exercise seems more difficult to perform and we get tired faster.
- Mental performance decreases, increasing response time and response
Major signs of dehydration
All levels of dehydration impair sports performance, and the consequences are felt more intensely as the level increases. Therefore, it is important to be aware of the first signs, which are:
We all know that physical activity improves health and helps prevent chronic diseases, and there are more and more initiatives to stimulate their practice. Bodybuilding and weight training have gained popularity, and although studies indicate that the frequency is lower than that of mass sports, the truth is that, as with all forms of physical activity, injuries also occur.
The truth is that there is nothing intrinsically unsafe in machines or weights. What we do with them is that it can leave us injured! And since injuries are the last thing anyone wants, let’s look at the key aspects to prevent them.
1- Betting on a good warm-up
While a meal time or the last 5 minutes of training are situations that, when strictly necessary, can be changed or waived for other important commitments, ignoring good heating should not be optional! Warming is injury prevention in many ways: not only does it increase circulation and blood flow, raising body temperature, but it also increases the flexibility of muscles, making the body less susceptible to injury and more resistant to weights. Further, a suitable 10-minute heating increases synovial fluid production by synovial membranes (films lining the joints) up to 13%, which lubricates and feeds the articular cartilage.
In addition to preparing the body for the metabolic stress of the workout and to be able to perform the movements more naturally, proper warm-up also has mental benefits and allows the ‘get in the zone’. Being focused (focused) on training is a criterion of performance and safety! Before starting the workout, in addition to dynamic stretching we should spend at least five to ten minutes doing aerobic activity consisting of exercises that activate all the joints and connective tissues that will be needed during the workout.
While the rowing machine or the crosstrainer machine (elliptical) work simultaneously on the upper and lower limbs, other machines, such as treadmill or jogging, stairmaster bike, preferentially work the lower part of our body. So, to ensure that the upper body examples, shake vigorously and make movements in several directions with the arms!
2- Start with lighter weights
Often, we see people coming to the gym and starting to do the workouts of their workout plan, with a high weight and no heating. ‘I do not want to spend time’ or ‘I do not need it’ are some of the answers you get. Starting early with high loads is an irresponsible attitude, because not only does it increase the risk of losing control of the movement and hurting ourselves, stretching our muscles too much (or even crushing fingers and joints!), But also puts at risk other people who might be around.
Before starting the working sets of the first exercise of the training plan, we must make warm up sets, which consist of 1-2 sets of 8-12 repetitions of the same exercise, but without weight or light weight as an assay to ‘activate’ their muscles. This allows you to activate the neuronal pathways that connect the Central Nervous System to the muscles, which helps in coordination and mind-muscle connection, helping to maintain focus throughout your workout. It also allows oxygen to move more easily from the bloodstream to the specific muscles, and then to recruit muscle glycogen more efficiently.
3 – Good breath control
Breathing is often the most neglected and least understood component during training. Of course, when we lift a weight, our blood pressure increases exponentially, but temporarily. If we add to holding the breath during the execution of the exercise, the pressure in the chest cavity will increase, which will consequently raise the blood pressure even more.
However, this has the disadvantage of preventing the blood circulation of muscles and overloading the heart, and that, when we finish the exercise, we stop breathing and inhale, the muscles finally relax, the blood begins to flow again and blood pressure drops. This sudden drop can cause syncope (loss of consciousness) and cause us to lose weight and, consequently, get hurt. The most effective way to breathe during your workout is to make your exercise move as fast as your breath. It should be exhaled while lifting the weight (concentric phase) and inhaling the return to the initial position (eccentric phase), without arresting the air at any time. In this way, it is possible to control better the variations of the arterial pressure and to avoid undesirable and dangerous situations.
4 – Use a good technique
When we perform a certain exercise, the main objective must be to adjust the body to the movement, that is, to establish the correct form and balance of a given exercise. Studies indicate that the shoulders, elbows, knees, hands and wrists, as well as the lumbar region, are the most frequently injured areas, so prior to increasing loads, it is essential to have a good running technique so that no tensions arise in any of the joints or muscles. A bad technique must be corrected right from the start, because not only does it immediately reduce the likelihood of injury, but it also prevents the creation of incorrect routines – and we all know that old habits are hard to break! In general, it can be said that for a good execution:
- The movement must be controlled, without impulses, valuing the eccentric movements
- We should focus on a good mind-muscle connection;
- Full amplitudes should be used to avoid muscle shortening and imbalances;
- Do not block / lock joints with full extensions (for example, do not extend elbows completely when training triceps),
- A correct posture should be maintained throughout the duration of the exercise, from when you grasp the weight (for example, when lifting a weight off the floor, we should do this by bending the knees, avoiding leaning backwards and causing unnecessary overload in the spine) until you put your weight on the floor (you should not “drop” the weights!) – smashing injuries due to falling weights are the most common in bodybuilding!
5 – Cool down
In addition to good warm-up, it’s important to end the workout with a few minutes of aerobic workout at a slow pace, to help relax and reduce muscle tension. This allows heart rate, breathing rate, and blood pressure to return to their initial values, and prevents any dizziness or breakdowns that may occur when we abruptly stop after exercise, especially in people suffering from hypertension or cardiovascular problems .
Although stretching after training does not produce relevant reductions in Delayed Onset Muscle Soreness (DOMS), ending with 15- and 30-second static stretches, 2 to 4 repetitions, can help relax and still improve flexibility.
6 – Rest, feed and moisturize!
Apesar do estímulo para aumentar de tamanho e força de um músculo passar através do exercício, só com o devido descanso e nutrição é que o corpo recupera a energia e as fibras perdidas, acrescentando ainda fibras novas e desenvolvendo força e massa muscular. A recuperação de um músculo pode demorar até 72 horas, dependendo de variáveis como a idade, a genética, o nível de fitness e quais os músculos treinados. Ignorar o tempo necessário para recuperação pode levar a lesões, e até mesmo à rotura de músculos, por isso, ouve o teu corpo e aposta em planear dias de descanso para teres uma boa recuperação. Nunca te esqueças também que dormir 7h a 9h por dia é o método mais eficaz para recuperar física e psicologicamente!
Another fundamental factor is the feeding, because with the training the glycogen reserves are low. You should bet on a good diet to help the body recover, repair the tissues and get stronger. Hydration is also essential when exercising, because we lose a lot of fluid through sweat, in the body’s attempt to maintain a temperature of about 37 ° C.
After 1 hour of exercise, our body loses more water than we can produce; and if the body is dehydrated, performance in training will decrease – and dehydration ultimately damages our health. As a rule, we should drink about 0.5L of water before starting the workout and 200ml of water every 20 minutes of training, but these values vary depending on the body weight of each person. We should not be governed by the feeling of thirst, because when it happens, we are already dehydrated! Good hydration helps to control tiredness, reduce the risk of muscle cramps, and also promotes blood circulation, transport of glycogen to cells and elimination of toxins.
Running out of energy and feeling the first signs of fatigue is possibly the worst thing that can happen during a workout. To avoid it, bodybuilders, crossfitters, endurance athletes and other athletes have a great ally: BCAA supplementation . Let’s explain how.
What are BCAAs and how do they work?
The branched chain amino acids (BCAA – Branched Chain Amino Acids) – leucine, isoleucine and valine – are the three most important amino acids. First, because they belong to the group of essential amino acids, which means that our body is not able to synthesize them, so their only source is our diet or supplementation. Second, because BCAAs account for about 35% of the essential amino acids that make up muscle proteins, and during situations of stress to the body, such as intense training or poor nutrition, are used as a source of energy by muscles.
BCAAs play an important role in muscle protein synthesis and are useful for providing energy when glucose levels are low , which easily happens when we are on a diet for weight loss or the cutting phase before a bodybuilding competition. In fact, taking a BCAA supplement before exercise has been shown to be an effective way to reduce fatigue and promote endurance .
For these reasons, BCAAs are among the most popular supplements for sports players looking to not only feed their muscles during training but also their recovery in the end. And what are the best selling BCAA formulas on the market?
Based on the quality of the ingredients, the effectiveness and criticism of our customers, we select the best selling BCAA’s for you. Take a look at the list below before choosing your ally.
Xcore Nutrition BCAA 8: 1: 1 Complex SS
Taking its motto “extreme measures for extreme results” to the letter, the Xcore Nutrition team of experts has developed a supplement with the most powerful BCAA ratio there is – 8: 1: 1 leucine for isoleucine and valine. With a high content of leucine – the most important amino acid for muscle protein synthesis – this is the perfect product to promote the recovery of the demanding athletes who are subjected to intense training sessions. In addition, the BCAA 8: 1: 1 Complex SS was enriched with B-complex vitamins for a more complete action.
Scitec BCAA 6400
The Scitec BCAA 6400 offers good value for money, as the reputation of the brand suggests and the thousands of comments from our customers confirm. Its formula is simple, and therefore effective. Per serving, it provides 2240 mg of leucine, 1120 mg of isoleucine and 1120 mg of valine, which represents a balanced ratio of 2: 1: 1 of these three important amino acids for muscle protein synthesis.
Okygen Sports BCAA 4: 1: 1
Okygen has taken seriously its mission to offer a complete selection of high quality supplements. And when their scientists found that most of the BCAA supplements on the market did not contain enough leucine or the minimally acceptable ratio of 2: 1: 1, Okygen knew what to do: develop a BCAA formula with a propotion of leucine that really worked. With a ratio of 4: 1: 1, that is, containing four times more leucine than the other amino acids, Okygen Sports BCAA will definitely help you feel the difference in training.
Prozis Sport BCAA 2000
Prozis formulated BCAA 2000 to provide quality branched chain amino acids in a 2: 1: 1 ratio, and that is what it is. In fact, it even offers something else: vitamins B2 and B6 . These B-complex vitamins promote the energy-producing metabolism of the body and act side by side with BCAAs to support the absorption and synthesis of proteins. BCAA 2000 is available in easy-to-take tablets anywhere, anytime.
Xcore Nutrition BCAA Powder
This powdered formula from Xcore Nutrition has been subjected to a meticulous micronisation process. The result? High purity particles and easier to mix, which are digested and absorbed more quickly. In addition, Xcore Nutrition’s BCAA Powder has not only several refreshing flavors available, such as lemon-lime, orange, cola or even mojito, but also an aroma-free version, ideal for mixing with your favorite juice or protein shake without altering its flavor.
USPLabs Modern BCAA +
Known worldwide for products such as Jack3d®, USPLabs has accustomed its customers to truly powerful add-ons. The Modern BCAA + is one of those cases where they invested everything in creating the best BCAA supplement possible. The result is an instant-blended ultra-micronized product developed with a powerful 8: 1: 1 ratio of leucine to isoleucine and valine and combined with its patented SustamineTM formula – a more stable form of glutamine.
Xcore Nutrition BCAA Complex 3100
With just the hardcore in mind, the Xcore Nutrition team of experts has developed a branched-chain amino acid supplement for all dedicated athletes. The BCAA Complex 3100contains leucine, valine and isoleucine with the highest quality in a ratio of 2: 1: 1 was supplemented with B vitamins, in particular vitamin B2 and B6 . In addition, this product is available in super practical tablets: 4000 tablets, to be exact, which means more than two months of supplementation per bottle.
Win Nutrition BCAA +
Win Nutrition offers a range of affordable but not “inexpensive” supplements. Your BCAA + provides the three branched chain amino acids l eucine, isoleucine and valine in a form your body can use, and 5 extra grams of maltodextrin to help transport these amino acids directly to your muscles. And all this in a powder supplement that also offers a good value for money.
MuscleTech Platinum 100% BCAA 8: 1: 1
Formulated with one of the most potent BCAA ratios on the market, Muscletech’s 8: 1: 1 Platinum BCAA provides 1000mg of pure branched chain amino acids per dose and ensures that your muscles are properly charged with leucine for true results. This formula is part of Muscletch’s Essential Series line, one of the best supplement lines in the industry, which has been specially developed to ensure the needs of all athletes.
BSN AMINOx ™
BSN® has earned a reputation as one of the most innovative sports nutrition companies in the world, and its first branched-chain amino acid product falls far short of expectations. The AMINOxTM is the first instant effervescent supplement of BCAA, therefore, presents a formula that allows all the nutrients are rapidly and completely absorbed. So you know you’ll be able to get the most out of your 4g of pure BCAAs at each dose, plus 10g of the anti-catabolic amino acids L-alanine, L-arginin, and L-taurine . And all this with 0g of sugars.
All year to train … for this! What happened? We advance the top 10 mistakes made by athletes that can compromise performance and results. To err is human. But little athletic in competition.
1) Unveil equipment
One of the golden rules is applicable to all modalities is not to try new equipment during a race or competition. And who says tennis, says bicycle, swimming goggles, among others. New sneakers can cause blisters on the feet and discomfort during the test, swimming goggles can let in lots of water, tight breeches can cause injuries to the groin, etc. On competition day you already know, do not invent! Stay true to the equipment you know and give you security.
2) Supplements your body does not know
Once again, the novelty is dispensed with. On the eve of competition do not put the supplements to the test, do not go untucking them and you have an unpleasant surprise. It is best to leave it for later and keep only the products that you are accustomed to and that you know to work.
3) Pre-fatigue eve training
Training of very high intensity on the day before the race can increase muscle acidity, which can naturally decrease the performance of the athlete who starts the race in a state of pre-fatigue.
4) The myth of sex
Sexual intercourse the night before the test – yes or no? Let’s see, sexual activity should also be considered a physical activity. It makes this activity a maintenance training, not intense. The answer is, therefore, yes, you can have sex before the competition . Provided with the usual rule: account, weight and measure.
5) Early rest
In order to rest in order to get the most out of the race, many athletes go to bed too early compared to a normal day. If it is your case, you will recognize these symptoms: difficulty in falling asleep, small nervous to give signs of life, which becomes a vicious cycle that ends with large discharges of cortisol, hormone related to increased stress that, in turn, decreases the glycogen reserves , which are very important as an energy source during the test .
6) No weight or measure
There are ways in which weight is quite important. It is common for athletes to want to achieve a weight they call ideal (minimum or maximum) on the eve of competition. When the goal is to achieve a lower weight, there may be a decrease in the nutritional intake and energy reserves of glycogen during the race, thus compromising the athlete’s performance.
7) Bad heating
High competition athletes always warm up before the race starts. It is critical not only to avoid injury to stimulate the cardiovascular system and prepare muscles and joints for the beginning of the competition. However, it must be remembered that good heating depends on factors other than the technical ones: heating in the sun, under high temperatures, can increase body temperature excessively. On the other hand, when in cold climates, warm up with little clothes harms the bloodstream.
8) More food options
Attention to foods that, before the test, can cause gastrointestinal disorders such as diarrhea and difficulty in digestion. It’s a bad time to be a good fork and try food that your body is not used to and you do not know how it reacts. Fibers: Athletes should avoid eating in large quantities the day before the race and on the day itself. For the last two pre-test meals, they should be rich in carbohydrates and low in fat and protein to prevent any digestion problems.
In the days prior to the race, there should be a concern for hydration on the part of the athlete, including on the day of the race. In very hot and humid climates it is advisable to drink an isotonic drink in moderate amounts, even in the moments before the test. During the test itself, the rule of good sense is to consume water / isotonic drink long before the first signs associated with dehydration such as thirst appear. It is indicated to do it spaced and regularly, every 10 or 15 minutes.
You can check in the following article how to get and keep the correct hydration for sportsmen and women .
10) Course: lack of knowledge
It applies to those modes that require prior knowledge of the course, not only at distance and orientation, but also at altimetry (altitudes measurement). Most of the time, ignorance of the course causes the athlete to attack at the wrong time and wear out too soon. Knowing the course is also very important so that the athlete can control their pace throughout the race. The great athletes mentally visualize the route and the crucial moments even before the race.
Many people who begin to practice bodybuilding turn out to be disillusioned after a while because they do not see the results they expected. They train, train, train, but they never seem to move, or else they are slow.
Were they divinely marked not to gain muscle or could there be another problem? We are optimistic and therefore we believe there is a problem. And in most cases, this problem is in the food. Let’s make an analogy. Think of your body as a car. He needs fuel to be able to walk. But it’s not any fuel that serves. It needs the right fuel or, otherwise, it will not work and can get you into trouble.
With our body the same thing happens. It needs certain nutrients to function properly and to gain muscle mass . Nutrients are obtained through diet or supplementation. But not all nutrients are best suited for the muscle building process. If you eat 4000 calories per day but 70 percent of them are from carbohydrates, you can be sure that you will not gain lean mass but fat mass.
Proteins are essential for gaining muscle mass
Consuming high quality proteins is essential for building muscles . All your meals should have as their main point the intake of quality protein. They will repair damaged muscle tissue in training and build new tissues.
According to the American College of Sport Medicine , the protein intake of athletes who practice strength training, such as bodybuilding, should be 1.5g to 2g per body kilogram [* 1].
Workout and diet should go hand in hand. It’s no use doing an insane workout and then going to eat fast food. In fact, some people argue that eating is even more important than training.
Carbohydrates and fats should also be part of the diet
Your diet should also contain complex carbohydrates and essential fats. Proteins have a builder function, carbohydrates and fats provide the energy needed to handle the workouts.
There are studies that demonstrate a direct link between dietary fat and testosterone , the hormone that plays an important role in muscle gain .
The Best Foods to Gain Muscle Mass
Not all protein sources are on the same level. There are higher quality proteins than others with respect to their bioavailability (how quickly a certain nutrient is absorbed into the bloodstream). Then we present the best foods that help in gaining muscle mass :
Egg protein – albumin – has the highest biological value available, being one of the best protein choices. Egg yolk is rich in vitamins and minerals important in energy metabolism. On the other hand, the egg yolk contains omega-3 DHA (required for proper functioning of the brain and retina of the eyes), and omega-6 .
Egg whites should not be eaten raw as they contain trypsin enzyme inhibitors, which have to be destroyed by heat.
2) Fatty fish
By fatty fish we mean fish that are rich in essential fats, such as salmon, tuna, mackerel and herring. They all contain essential fatty acids suchas omega-3 . These fatty acids favor the production of testosterone and reduce inflammation of the muscles.
Tuna, in particular, contains virtually no carbohydrates and can be consumed at both main meals and mid-morning or at lunch.
Red meat contains the main amino acids needed for muscle growth. It is rich in iron, vitamin B12 and zinc , essential mineral for the production of testosterone. In addition, it is rich in creatine , an essential amino acid for energy production and that allows you to increase muscle mass.
The down side of red meat is that it contains lots of saturated fat and cholesterol. For this reason, do not consume more than two or three doses per week.
4) Chicken and turkey
Lean meats are an excellent source of proteins of high biological valueand should be part of any diet for gaining muscle mass. Chicken breast is a very common food in the bodybuilding universe precisely because of its protein richness. However, you should always take off the skin as it contains a considerable amount of fat and cholesterol.
5) Sweet potato
Forget the potato. Swap it for sweet potatoes. It is one of the best sources of complex carbohydrates , of slow absorption, which allows a constant supply of energy. It is therefore a very consumed food in the pre-workout meal.
In addition to its favorable glycemic index, sweet potatoes contain a high content of vitamin A, B and minerals like calcium, iron, potassium and phosphorus .
6) Olive oil
Olive oil is rich in monounsaturated fats, good fats that protect the heart. These fats lower the level of bad cholesterol (LDL) in the blood and increase that of good cholesterol (HDL). But the benefits of olive oil do not linger here. It also boosts liver function, regulates blood sugar levels and improves intestinal transit.
Bodybuilders should ensure proper functioning of the cardiovascular system. The fats present in olive oil ensure this.
Dried fruits are great suppliers of monounsaturated and polyunsaturated fat , inevitably very caloric (average 600 kcal / 100g), but quite rich in some minerals, such as calcium, iron and phosphorus. In addition, they also possess a considerable amount of protein.
The choices are diverse: walnuts, almonds, hazelnuts, cashews, pine nuts, pistachios and peanuts. Consume 15 units per day, in the snack or in the salad.
Whole grains are an excellent choice for those who want to gain muscle. They are quick to prepare, rich in complex carbohydrates , fibers and also have a good amount of protein. Accompany with minced meat or tuna and you will have a good meal.
9) Cheese and ham
Cheese and ham are practical ways to add protein to your breakfast or snack (along with brown bread, for example). Each slice of cheese and ham has about 3 grams of protein. Opt for lean cheeses as they have less saturated fat. Turkey ham or chicken breast are good choices.
Water? Yes, water! What does it matter to eat a lot of meat and fish and go dehydrated for lack of fluid intake?
A poor hydration method will impair athletes’ performance, both physically and mentally. The muscles will not yield what they could yield, your concentration will not be at its maximum. It’s important to hydrate yourself .
Did you know that a football team has an average of 50 injuries per sporting season? In fact, the risk of injury is an inevitable occurrence and inherent in any type of sport, leading to extremely negative physical and psychological consequences for the athlete. Usually a sports injury is accompanied by a stop or decrease in intensity and frequency of physical activity, or even total or partial immobilization of the affected limb. The result? Decreased muscle mass, strength and functional capacity of the muscle, with increased inflammation . In fact, during the first two weeks, a loss of 150-400g of muscle tissue may occur.
The mechanism responsible for changes at muscle level is the balance between muscle protein synthesis (MPS) and muscle protein degradation (MPB). During periods of injury, there is a decrease in fasting MPS, a transient increase in MPB and increased anabolic resistance . These changes are accompanied by an increase in local adiposity and a decrease in insulin sensitivity .
It is understood, therefore, that all the nutritional strategies that allow mitigating these effects, will accelerate the recovery , reduce the time and the impact of the stop.
The first concern is to ensure a positive energy intake, even if this guarantees the gain of some fat mass, since an energy deficit can reduce MPS by 20-30%, leading to greater muscle loss. [3,4]
Regarding protein intake, the goal is to increase their daily intake to 2-2.5 g protein / kg body weight , evenly distributed in 5-6 meals. The goal is to maximize protein synthesis, attenuate muscle loss and ensure that tissue regeneration is not compromised. The intake of meat, fish, eggs, milk proteins (whey and casein or soy, represent good dietary options that allow to maximize the MPS and consequently prevent the loss of lean mass.
Nutrition Strategies for Recovery
There are also some supplements that can help with the recovery process :
1 – Creatine : intake of 20 g / day (divided into 4 doses) for 5 days, followed by continuous intake of 5 g / day seems to decrease muscle atrophy and increase strength gain and functional capacity during rehabilitation . ].
2 – HMB : supplementation with 3 g / day HMB is effective in preventing muscle damage induced by exercise and in preserving muscle mass .
3 – Omega-3 : supplementation with 4g / day seems to increase sensitivity to amino acids, helping counterbalance anabolic resistance .
4 – Vitamin D : The prevalence of deficiency in vit. D is high, reaching 84%. The vit. D exerts a regulatory effect on the flow of calcium, mineral homeostasis and signaling metabolic pathways that control protein anabolism in muscle tissue. The deficiency in vit. D is associated with faster muscle loss, decreased muscle strength and contractile capacity. Supplementation is advised, especially during the winter and spring, or in athletes who spend a lot of time indoors without sun exposure .