what are intra workout supplements

What Are Intra-Workout Supplements?

Intra-Workout Supplements Explained

You’ve heard of pre-workout supplements and recovery supplements, but what are intra-workout supplements? They are supplements that you consume during your workout to maximize the session, replenish necessary nutrients for building muscle and strength, and decrease levels of muscle-limiting hormones. Continue reading to learn more about what intra-workout supplements are and how they work.

Increases Gym Performance

Intra-workout supplements help you reach peak gym performance, so you can build muscle faster. In order to understand how intra-workout supplements trigger peak performance in the gym, you must know muscle energy reserves influence your performance. Intense exercise depletes your body of amino acids, electrolytes, and glycogen, which are necessary substances for reaching peak gym performance. When you don’t have enough amino acids, electrolytes, and glycogen in your body, you won’t get the most out of your workout. Intra-workout supplements solve this problem by replenishing these crucial substances.

Fosters Gains in Size and Strength

Two ways that intra-workout supplements foster gains in size and strength are by creating an optimal anabolic environment and by activating peak gym performance. Muscle growth is inhibited when your body becomes low on glycogen during intense workouts. Many catabolic factors that interfere with maximum muscular development and strength production are naturally released during training.

The best intra-workout supplements are designed to minimize catabolic interference with muscular development and strength production, so you can enjoy impressive gains in size and strength. If catabolic hormones are high enough in your body, your muscles will decrease in size and strength, the last thing you want!

Researchers found through a clinical study conducted at Charles Sturt University in Australia that participants who were given intra-workout supplementation increased their maximum leg strength 39% more than subjects who weren’t given intra-workout supplementation. The intra-workout supplementation that test subjects took consisted of six grams of essential amino acids and 6% liquid carbohydrates. After their workouts, scientists checked their hormone adaptations, muscular adaptations, and biochemical responses. Another benefit of intra-workout supplementation for the test subjects was an increase in muscle fibers across Type I, Type IIa, and Type IIb muscle fibers.

Reduces Levels of a Muscle-Limiting Hormone

If you use resistance training, then you should consider intra-workout supplementation because resistance training increases levels of a muscle-limiting hormone in your body. One way to reduce these muscle-limiting hormones is to take intra-workout supplements. Another downside of resistance training is it boosts the rate of muscle protein turnover, which results in an increase in protein synthesis and degradation. Supplementation during workout will help fight this barrier to muscle growth by ensuring proper nutrition for your body.

Improves Net Muscle Protein Balance in the Early Stage of Recovery

Research has found that net muscle protein balance is negative during the early stages of recovery. You can achieve a positive net muscle protein balance for the early recovery period through intra-workout supplementation. Net muscle protein balance is protein synthesis minus breakdown. If this number is negative, you’re losing potential muscle. Insulin indirectly influences net muscle protein balance. A rise in insulin concentration causes a decrease in plasma amino acid concentrations. This reduction in amino acid availability slows down muscle protein breakdown. Because the breakdown is slowed, you have potential for greater muscle gain.

Why Can’t You Take a Recovery Supplement During Workout?

You might have the idea to take a recovery supplement during your workout to avoid having to buy intra-workout supplements. However, recovery supplements won’t deliver the benefits outlined in this article, and your body will still show a negative net muscle protein balance, higher levels of muscle-limiting hormones, and depletion of amino acids, electrolytes, and glycogen.

Mechanical digestion, the digestive process of gleaning nutrients from food, is the reason why recovery supplements won’t cut it. 25% of your blood flows to the gut when mechanical digestion is signaled. As a result, your oxygenation and pump would suffer. Intra-workout supplements DON’T trigger the mechanical digestive process. Thus, you can reap the amazing muscle gaining and strength building benefits of these supplements during the most intense of training.

Intra-workout supplements help you gain more muscle, improve strength, and reach peak performance during your workout. They speed up the process of building muscle and strength by slowing down muscle degradation during recovery and supplying necessary nutrients to the body during exercise without causing mechanical digestion.

They also reduce the amount of muscle-limiting hormones that naturally release in your body from strength training. Intra-workout supplementation helps you pack on the lean sexy muscle you’re after without harming your body.

gym safety tips

5 Tips to Stay Safe in the Gym

5 Safety Tips for the Gym

Working out in the gym is a great way to stay in shape and have fun. However, the fun can turn sour very quickly if you do not know how to work out safely. The gym is full of equipment and situations where you could get hurt if you are not being careful. You can make being at the gym as safe as a Sunday picnic if you follow simple safety precautions. Here is a look at five tips you can use to stay safe in the gym.

1. Warm up and Cool Down

If you are going to only follow just one of these tips, please make it this one to lower your risk of injury at the gym. You need to make sure that your body is warmed up properly with at least five minutes of stretching to prevent injury. Many people warm up but fail to cool down properly.
The cooldown is just as important as your warmup. The best way to cool down is to slowly decrease intensity the last five minutes of a workout. Then follow that with some stretches. Doing a proper cooldown will help your recovery process and limit your chances of injury.

2. Stay Hydrated

It is crucial that you stay hydrated properly when you exercise. This starts well before you ever step foot in the gym. You should start making sure you are hydrated the night before you go to the gym. Keep drinking plenty of water throughout the day leading up to your workout. When you are at the gym, you need to keep hydrating. You should drink eight ounces of water every 15 minutes while you are working out.

3. Strength Training Safety

More and more people are realizing that strength training is an important component of fitness. You need to make sure that you get in some strength training at the gym, but the weight room is the most dangerous area in the gym. That is obvious just by the clanging sounds of iron you hear, which is why many people stay away.
The keys to lifting weights safely are to know what you are doing and to take things slowly. Start by taking a class or hiring a personal trainer to show you the proper form on your lifts. Lifting with poor form is one of the fastest ways to get injured at the gym.
Also, make sure to never lift more than you are capable of. Even if you think you are capable of the weight, you should always use a spotter for safety. Don’t be afraid to ask strangers in the gym to help spot you. Most will be happy to lend you a hand. You can find more strength training safety tips here from experts at Harvard Medical School.
Another way to stay safer while lifting weights is by making sure your grip is firm. You can help this even further by using chalk or a good pair of weight lifting gloves.

4. Don’t Skip the Recovery Process

You have to allow your body time to recover if you want to avoid getting injured. This is especially important if you do a hardcore workout. It is best to take a day off from the gym if you worked out really hard the previous day. Not only does this recovery time help keep you from getting injured, but this is the time when your muscles will grow and your body will improve.
In addition, if you are feeling under the weather or especially fatigued, you are better off skipping your workout that day. Research shows that a hard workout will lead to decreased immune function that can last for up to 24 hours.

5. Listen to Your Body

Perhaps the best piece of advice for staying safe at the gym is to listen to your body. Your body will tell you when you are doing things that are too much for it. Make sure to differentiate between pains and aches. It is natural to feel achy from working out, but feeling any kind of sharp or searing pain is a sign of injury. If you ever feel pain like this, make sure to visit a doctor to avoid further injury down the road.
It really isn’t that hard to stay safe at the gym. Most of it is just common sense and paying attention. When you exercise safely, it will allow you to keep coming back to the gym. This is the only way to make sure that you keep moving forward and get in better shape.

What People Need to Know About Cold

Weight-Loss-e1361132207981Some time ago, people didn’t have access to medicine or doctors, and they used to die out of illnesses or health problems that today we treat easily. Such a problem was the cold, or the flu, which is an easy illness actually, but if it was not treated on time, back with 100 years, it could have been fatal.

However, people still avoid going to the doctors for such a health problem these days, and it’s understandable, if you simply consider all the things that you could do not just for avoiding it, but also for curing it easily.

The truth that billions of dollar value of work hours was lost each year, and this has surely made the community more aware of this general sickness. Although cold cannot be life threatening at all, it does make you feel very bad as well as it can necessitate a trip to the doctor, something not everybody is keen to.

The puzzling thing about the cold is that it shares a set of symptoms among other form of ailments like sore throat, flu, sinus infection as well as bronchitis. The common symptoms of cold are discussed in this article, so that you will identify closely what strike you.

 

 

The Symptoms

If you are feeling any of the listed symptoms you may consider that you might have minor cold or would be caught by cold. Also you shall keep in mind that the symptoms if ignored and not cured timely and adequately it may cause a severe cold to you.

health-care-fitness

  • Sneezing
  • Fatigue
  • Sore throat
  • Mild chest discomfort
  • Blocked nose, running nose or stuffy nose
  • Coughing that results in phlegm

Unlike the general fever, the cold symptoms do not usually involve body ache, headache or chills, it might still give you a tiny bit of body ache, but they are generally extremely mild as compare to the fever. Cold symptoms also come progressively and will usually take a few days before they strike their peak. So you can really spot them coming and initiate necessary steps to care for it.

 

How Much It Can Affect You

A distinctive cold will generally last about 1 week, and you can count yourself fortunate if it ends earlier than a week. However, if you’re feeling cold for more than 2 weeks, then it is the strongly advised to seek advice from your doctor because you it may cause another form of infection in your body. Also the infections caused due to sustained cold for a long period will be difficult for your treating doctor to handle. You may take long time to recover your body in the healthy state.

 

Treating It

Although there is no instantly therapy is available in the market for the general treatment of cold at present, there are medication and products that can decrease the rigorousness as well as the interval of it. Generally public to-improve-your-health-and-fitnessprefer to use medicine to feel better, while several will prefer to go with herbal like products such as chamomile, garlic, licorice to battle the cold infection.

Widespread over the counter products such as genuine nasal spray, pain relieving medicine, cough drops for kids and strong cough syrup for adults that can help you experience a little bit healthier while letting the flu take it’s time. Cold may not be life threatening, but it does adequate to put you on the sideline and can cause your work hold ups for a couple of days, therefore you might desire to learn how to take safety measure steps to struggle this disease before it ruins a significant day of your life!

The Importance Of Staying Healthy Through Fitness

fitness (2)This is a common query, and I think we all are well aware of the answer, but somehow we are still not influenced enough to be conscious about our health and fitness. We frequently face several things that tell us the significance of fitness. Fitness does not mean only about being physically powerful or going to fitness class, but it is all about being in good physical shape. You need not to be healthy so that you can wrestle and defeat someone, but you want a good fitness level so that you can survive your daily life challenges in a good way. This article is to bring your attention towards the significance of staying healthy in detail.


The Sleep

A good fitness level is not only about work out, but it is about adhering to your each and every day habit properly. Let’s begin with the start. Daily, every person get up in the morning and start getting ready for the office, school or their daily work, but somebody are not feeling healthy because they didn’t get a pleasant night sleep last night. There may be a number of reasons due to which they didn’t get a sweet sleep. Now, since they are not healthy and are feeling tired, they won’t be able to focus on their work.

 

 

A pleasant night sleep is extremely significant part of the daily schedule. A pleasant sleep can create the day first class, but a terrible or partial sleep will absolutely ruin the complete day. Medically an average fitness-xpertman shall take at least six hours of sleep every day. People habitually think why they are required to sleep, adequate to stay fit.


Healthy Food

The second thing to keep body fit is daily diet. A healthy food is what keeps us going. If you wish for to stay well, it is significant to have fresh and healthy food. Suppose, a day you get up late than your daily schedule in the morning, and you skipped the breakfast to join office within the time. At the office, you ate spicy fast food, snacks as breakfast, and your digestive system got out of control. You could not focus on your office work or on anything else. This is the significance of a healthy diet.


The Workout

We have not yet explained the workout part. It is believed that people are previously familiar with this, as the incredibly first thing which comes to your mind when you listen or hear someone talk about fitness is the workout. It is concured that workout is also a significant part of the fitness, but it is of no worth if you are not doing the above explained two things correctly. I suggest if you are not receiving an appropriate night sleep and not following a healthy diet, you will not get any advantage from your fitness classes still you would not be capable to work out appropriately if your body is not in fine condition.


The Program

Once you’ve healthFitnessdecided to follow a fitness program, remember to go to the gym every day or make your exercises at home. It’s not that you will not be fit anymore, but you will keep your body at it’s optimum peak level all the time.

Exercises, along with sleep and the adequate diet, will all help you stay in the best shape for your organism. However, you don’t need to exaggerate with all this. Too much of any can bring other health problems and the truth is that you’re not competing in a professional league for athletes.
You need to always remember that a good mind lives in a strong body, and this is the main reason why you want to stay fit.