Fast-digestive proteins
Research suggests, an intake of protein diet before training produces better results as opposed to after training. A well-balanced protein diet boosts up energy levels in a human body prior to gym-training. Moreover, it also reduces cortisol levels.
Creatine diet
There are various forms of creatine available. Gym enthusiasts usually prefer mono-hydrate creatine. It is nourishing and highly recommended by professional bodybuilders.
2-5 grams of creatine intake ensures a proper workout regimen. Adequate creatine will help the body in lifting heavier weights. It facilitates more reps in comparison to a normal diet. Creatine can be consumed before and after a workout. Over-dosage of creatine results in heavy excretion.
Beta-Alanine
Beta-alanine increases muscle endurance. Fatigue is mainly caused due to intramuscular acidosis. In order to counter fatigue, the body uses L-carnosine. It's an anti-oxidation agent.
For people doing heavy-duty weightlifting require a specialized cocktail for keeping their body re-energized. It entails the following mash-up:
· Electrolytes
· Water
· Carbs
· Protein
For building up the body and tissues, proteins are necessary for body growth. The human body is constantly breaking up proteins for a healthier living. The intake plans differ with respect to size, timing, weight and pre-post workout.
Whey protein is consumed for building lean muscle. Furthermore, it also helps in muscle repair. Gym enthusiasts advise on consuming 20 grams of whey protein on a daily basis.
On the other hand, whey protein is an insufficient source of protein. It's mostly mixed with casein for increasing amino acid levels.
Oatmeal
Oatmeal is a vital source of minerals, carbohydrates, proteins and fatty acids. In essence, oatmeal is a complete meal for morning workouts. It releases sugar into blood stream gradually, facilitating a bloated feeling. Oatmeal is usually consumed with berries and fruits for hydration purposes.
Legumes and sprouts
Legumes and sprouts are high nutritious snacks consumed by gym-enthusiasts. Sprouts are mainly rich in fibers, proteins, vitamin C and K. Sprouts are rich in carbohydrates, providing energy for longer durations.
Carbohydrates
Absence of sugar and glycogen in a human body can cause tissue damage. Amino acids regulate anti-oxidant activity and immune function in a human body. As a rule of thumb, 10 grams of amino-acids are daily needed by a human body. It's imperative to have an intake of 50-75 grams of carbs after a workout.
Fruit Smoothies
Fruit smoothies are a healthy workout snack. It is usually consumed before workouts. Watermelon, banana, mango and pineapple are highly nutritious fruit shakes, consumed by gym-enthusiasts. They are a rich source of proteins and carbohydrates, needed essentially during workout regimens.
Umar Asad is a an avid freelance writer having 5 years of experience in multitude of niches.
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