WORK­OUT 4:

Muscle & Performance - - Pro Corner -

ldd ob­jects uti­lized in a whirl­wind cir­cuit is the stuff that cham­pi­onship fights — and physiques — are made of. Plus, it of­fers a fun de­par­ture from the usual gym fare. ´This non­tra­di­tional work­out will grind you into the ground,” says Rams­dell. ´It keeps hit­ting you and hit­ting you over and over again un­til you ei­ther sub­mit or suc­ceed.”

Time to com­plete As fast as pos­si­ble Equip­ment needed Trac­tor tire, sledge­ham­mer, bat­tle ropes, heavy bag Pro­to­col Per­form these ex­er­cises cir­cuit-style in the or­der listed with­out rest be­tween ex­er­cises. Rest one minute af­ter the fi­nal ex­er­cise and re­peat a to­tal of 10 times through.

qhis is a ques­tion that we hear quite of­teni which stands to rea­son since a lot of whey pro­tein’s ben­e­fits are due to its rel­a­tively high branched-chain amino acid con­tent. qhe BCAAS are a group of three amino acids — leucinei isoleucine and va­line — which, stud­ies have shown, re­duce ex­er­cise fa­tigue, lower cor­ti­sol lev­els and pro­mote an­abolism (mus­cle build­ing). How­ever, to ap­pre­ci­ate any er­gogenic ben­e­fit from BCAAS, sup­ple­men­ta­tion re­search shows that you must take in a mini- mum of 3 grams of leucine per serv­ing — and you should take even more if you have a lot of mus­cle or train in­tensely or for long du­ra­tions.

If you take a close look at most whey pro­tein prod­ucts, you will quickly see that they con­tain ap­prox­i­mately 2 grams of leucine, 1 gram of isoleucine and 1 gram of va­line per 20-gram scoop. So if you are only tak­ing a wheypro­tein sup­ple­ment with hopes of get­ting all that the BCAAS have to of­fer, then you are short­chang­ing your­self.

WHAT TO TAKE: te rec­om­mend tak­ing at least 5 grams of BCAAS ev­ery time you drink a pro­tein shake, es­pe­cially 30 to 60 min­utes be­fore and af­ter train­ing or com­pet­ing. Yes! Vi­ta­mins and min­er­als are es­sen­tial cat­a­lysts for cel­lu­lar func­tion and nu­tri­ent ab­sorp­tion. They sup­port growth and re­gen­er­a­tion of var­i­ous tis­sues in the body, in­clud­ing bones and mus­cle. No­tably, our vi­ta­min re­quire­ments in­crease when we train or en­gage in high-in­ten­sity sports. qo add in­sult to in­juryi in­tense train­ing is com­monly cou­pled with strict di­etingi which can ex­ac­er­bate vi­ta­min de­fi­cien­cies.

Vi­ta­mins and min­er­als also play di­rect roles in brain func­tion and neu­ro­trans­mit­ter syn- the­sis as well as in­di­rect roles through their in­volve­ment in en­ergy me­tab­o­lism and mo­du­la­tion of the brains blood sup­ply. Fur­ther, many vi­ta­mins (and a num­ber of min­er­als) have piv­otal roles in mi­to­chon­drial func­tion, the ma­jor site for en­ergy (ATP) pro­duc­tion. In the end, vi­ta­min and min­eral de­fi­cien­cies can have pro­found ef­fects on fo­cusi en­ergy and me­tab­o­lism — all of which have been shown to limit ex­er­cise and sports per­for­mance.

WHAT TO TAKE: No­tably, it’s well doc­u­mented that a large pro­por­tion of ko­rth Amer­i­cans are de­fi­cient in one or more vi­ta­mins and min­er­als. For men and women who

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