Top Nutritional Tips To Build A Better Athlete

If you engage in a high intensity exercise for a period of over one hour, you will need a lot of endurance. This also call for a diet that will help you to perform at your maximum ability and also be able to recover fast. The good thing is that there are several nutritional tips that can help to build a better athlete.

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Consume of carbs

The main fuel of any athlete is carbs. The body will change carbohydrates into glucose, a kind of sugar and keep it in the muscles in form of glycogen. Whenever you exercise, the glycogen is changed into energy by the body. When you exercise for less than 90 minutes, you will have enough glycogen in the muscles to enable you engage in high intensity exercises. However, if you will be working out for a longer period, you can try the following:

  • Carbs loading for a period of 3 to 4 days to increase the glycogen stores.
  • Consume a diet that has over 70 percent carbs such as cereal, bread, pasta, fruits and veggies.
  • Before a big event, consume a last meal 3 -4 hours before working out.
  • Avoid starchy or sugary foods within a period of 30 minutes prior to the beginning of an activity These can increase dehydration.

Consume proteins that are just enough

Proteins also play a role in providing fuel . This will be helpful in maintaining your muscles. However avoid taking too much protein as this may end up straining the kidneys. Milk is among the best food to eat for recovery purposes. Milk also contains whey and casein.

A normal person is supposed to consume 1.2 grams -1.4 grams of protein for each of their body weight in a day. This will translate to around 88 grams if your weight is 150 pounds. If you are a strength athlete, you will require a maximum of 1.7 grams for each kilogram of your body weight.


The Best Cardio Exercises For Weight Loss

In the recent past, obesity has proven to be a big challenge for many people especially in developed nations. This is particularly due to our unhealthy lifestyle where we consume a lot of harmful processed foods as well as packed foods. This is on top of the lack of physical activity. The good news is that with cardio activities, it is possible to take control of your health and achieve that toned look. This is on top of the fact that you don’t have to join a gym in order to perform these workouts.

Jumping ropes

This workout is not only inexpensive but it is an age-old one that can help you to lose up to 220 calories in a period of 20 minutes. This is without doubt a good cardio workout. You can practice it anywhere in your house or even when travelling. It will help to shape the lower body muscles, legs and butt to achieve that figure you have bee envying.

Spot jogging

This is the easiest cardio workout that you can practice on a daily basis and in the luxury of your home in case you do not feel like you should hit the gym. The good news is that it is even possible to squeeze the hassle free exercises into your busy schedule. By spot jogging for a period of 30 minutes, it will be possible to burn up to 270 calories. This will also help to ensure that cardio problems are kept at bay.

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Squat jumps

These plyometric exercises are a great choice for burning fat. They can be included in nearly all the high cardio workouts that are suitable for increasing strength. They are also effective in toning leg muscles such as quadriceps, hamstrings and calves.

Jumping jacks

This is a cardio workout that is not only high impact but is also effective in working your whole body. By jumping jacks for a period of 10 minutes, it is possible to burn up to 100 calories.

Try these best cardio workouts for weight loss and you will see results.

How to get ripped in a month

It could be that you aren’t comfortable with your body. If that describes you, you should not worry as there are millions of other people from all over the world who aren’t happy with their looks and are wondering how to get ripped in a month. If you would like a body that will earn the admiration of your friends and enemies alike, you will need to work very hard. You will need to come up with a plan that can work for you.

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If you want to know how to get ripped, there are various ways of doing this. Some people will do it by going to the gym but others train at home. However, one common thing that these people go through is the difficulty they face. While most people try to get ripped, all they do is to add a lot of cardio while cutting on their calories. They get to a point where they feel drained and end up losing their patience.

When considering how to get lean, there are 2 important factors. First, you will need to incorporate demanding exercises whose purpose will be to increase heart rate. Secondly you must ensure that rest period remain relatively short. You should also ensure that you adhere to it. This means that you should avoid getting distracted by the new girl who comes in with a hot yoga pant to make your rest period longer.

Remember that the goal is to do circuits that alternate between the lower and the upper body movement (the goal here is to increase metabolism) while ensuring that the reps remain fairly high. Therefore, if you are training for mass or strength, you choice of weight should be lighter than usual.

One thing that is clear is that interval training is a good thing if you are wondering how to get ripped abs and you should also utilize it as part of your overall program. Interval training consists of work as well as rest periods. Muscle Prodigy is just the justify partner for people who are wondering how to get ripped.