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Muscle Building Tips done.pdf

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By Jacaranda Flagg

Anyone who has performed a vigorous and strenuous workout for building muscles is sure to
have experienced muscle fatigue. Muscle fatigue is characterized by complete exhaustion, with
the muscles and limb feeling weak, limp and utterly drained of energy. Sadly, however, muscle
fatigue has detrimental effects especially if your goal is to build bulkier, stronger muscles. For
one, your muscles recover more slowly after your workout. It can also prevent you from
performing a full workout.
Take special note of these tips on how to prevent muscle fatigue so that you can continue to
enjoy doing a complete workout.
First of all, it is recommended by a medical study commissioned by Bloomsburg University that
you take creatine supplements six weeks prior to starting a muscle building workout. The study
showed that taking a low dose of creatine (2.3 grams) per day can give you greater resistance
to muscle fatigue whenever you perform high-intensity exercises. Creatine has the added
benefit of increasing both muscle strength and mass.
Secondly, contrary to popular belief, you need to consume more carbohydrates prior to working
out. Since your muscles utilize glycogen for energy, your workouts will cause you to deplete this
substance much faster. It is recommended that you increase your carbs constitute 55 percent of
your total caloric intake seven days prior to exercising. Increase this value to 70 percent three
days before starting your workout.
Thirdly, you have heard advice that you should eat more proteins. The best proteins to eat in
your balanced diet are complex proteins, such as those found in meat, eggs and dairy products.
Complex proteins contain branched chain amino acids which will inhibit muscle tissue
breakdown and prevent muscle fatigue.
The fourth tip is that you should keep yourself hydrated by drinking lots of fluids. A wellhydrated muscle is not prone to fatigue, is less susceptible to irritation, and is able to contract