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Bodybuilding recovery tips
Sports science shows that nearly fifty percent of HGH secretion occurs during the third and fourth NREM sleep stages. It should be noted that between these peaks the basal HGH levels are very low and usually range around only 5 ng/mL or less during the day and night when not sleeping.
Basically what all this means is that you are putting on most of your muscle when you are sleeping. The deeper you sleep the more muscle you will put on, so the bottom line is that you need to make sure you are sleeping at least 8 hours a night to get the repair that you want.
However there is a lot more that can be done in order to help speed up the recovery period after your hard workouts. The most effective of all of these is nutrition as well as hydration. You need to make sure that you are drinking at least 8 glasses of water a day.
Over 80% of our bodies are made from water and if you want to dilute and clean the toxins that accumulate then you need to make sure that you are always correctly hydrated. It is also important to replace any water lost when sweating which is obvious.
Nutrition is vital but you can help the process a lot by supplementing your workout with a post workout drink that all has to do with fulfilling the muscles requirement. Timing is of vital importance and there is a very small window when you get the maximum effect.
After you've finished your high volume weight training sessions, your muscle fibers are damaged and depleted of glycogen stores. Your body starts its search for nutrients within a few hours after training as it starts to repair the damage that has been done and rebuild the muscle.
Immediately after you've finished working out, your body absorbs nutrients more efficiently. Consuming protein and carbohydrates shortly after you've finished working out can increase protein synthesis and decrease protein breakdown, which increases your ability to build muscle mass.
The components of recovery drinks can vary significantly. According to Goldberg, the most effective drinks contain high-glycemic carbohydrates and quality proteins in the ratio of 4-to-1. Also, the drink should contain about 10 to 20 percent of your daily caloric intake.
It is thought that the protein provided in the drink prevents the protein breakdown within your body and thus protects your muscle stores from being used as fuel. Carbohydrates replenish the stored muscle glycogen, which will improve your performance on subsequent workouts.
Bodybuilding recovery drink
There are many different variations on the bodybuilding recovery drink recipe, but below is an example of something you can make easily at home that has all the combined ingredients to help your recovery from hard workouts.
- 150g of plain low-fat yogurt
- 1 pint of skimmed milk
- 4oz of fresh pineapple (or small tin of pineapple chunks in juice)
- 1 banana
- 1 tablespoon of honey
- 1/4 teaspoon of table salt
- handful of ice cubes (optional)
- Simply add all the ingredients to a blender and blend until a smooth consistency is achieved.
- Serve immediately
Note: For the best muscle building workouts and techniques
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