Beware of fat!
Some time ago, bodybuilders avoid any fat to achieve optimal relief. Today, we know that fat is an essential nutrient for bodybuilders. They not only help to boost testosterone levels, but the essential omega-3 fatty acids in them can increase fat burning. Ten years ago, the typical bodybuilding diet comprised only 10% of total daily fat calories.
Today, diets containing about 30% of that and more fat. Despite the need for fat in the diets of bodybuilders, there are two times of day when you need to limit their amount to an absolute minimum: before and after training.
FitnessMember.com recommended maintenance of fat 5 grams before and after training, because they can slow the absorption of protein (which you quickly reach your muscles) and prevent blood flow to muscles. Furthermore, research shows a third reason that may prevent fat to achieve high levels of growth hormone.
Researchers at the Medical Center of the University of California (USA) are subjected to different subjects of the 10-minute high intensity cardio activity biked under three different conditions. The first included the ingestion of placebo nekalorichna fluid before exercise. In the second subjects consumed a liquid rich in glucose and in the third received liquid containing much fat. Researchers found that when subjects consumed high-fat pre-workout, their levels of growth hormone after exercise were 2 times – lower than the levels that are achieved in the other two options.
It is believed that the reduction of hormone rastetsa due to increased levels of somatostatin. Somatostatin is a hormone that prevents the release of growth hormone. This is actually a hormone whose effects are blocked by arginine. Therefore you should avoid fat around your workout.
Our recommendations are as follows. Take 20 grams whey protein and 40 grams of carbohydrates slow (some fruit, oatmeal or sweet potatoes) before training and after training, consume 40 grams of whey protein along with 40 – 100 g of fast carbohydrates (bananas, sports drinks, glucose, etc.). Thus, not resorting to unwanted fat, which would prevent your progress.
