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Carbohydrate supplementation


Title"Journal of strength and conditioning research / National Strength & Conditioning Association.

J Strength Cond Res. 2003 Feb;17(1):187-96.Carbohydrate supplementation and resistance training.

Haff GG,

Human Performance Laboratory, Midwestern State University, Wichita Falls, Texas 76308, USA.

There is a growing body of evidence suggesting that the performance of resistance-training exercises can elicit a significant glycogenolytic effect that potentially could result in performance decrements. These decrements may result in less than optimal physiological adaptations to training. Currently some scientific evidence suggests that carbohydrate supplementation prior to and during high-volume resistance training results in the maintenance of muscle glycogen concentration, which potentially could result in the maintenance or increase of performance during a training bout. Some researchers suggest that ingesting carbohydrate supplements prior to and during resistance training may improve resistance-training performance. Additionally, the ingestion of carbohydrates following resistance exercise enhances the resynthesis of muscle glycogen, which may result in a faster time of recovery from resistance training, thus possibly allowing for a greater training volume. On the basis of the current scientific literature, it may be advisable for athletes who are performing high-volume resistance training to ingest carbohydrate supplements before, during, and immediately after resistance training.



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Intensive exercise for muscle drain the energy and even can cause microscopic damage to muscle tissue, needed during recovery. During the recovery, phosphocreatine substances is equipped with a carbohydrate glycogen and creatine which consumed will be the foods or supplements for muscle. Amino acids supplied in the diet will trigger the synthesis of proteins that repair damaged muscle and lead to the formation of larger muscle fibers. To achieve continuous improvement, you will need to continue training intensity otherwise the improvement process will be halted. Fortunately, this is relatively easy to plan provided certain basic principles and clear rules are followed.
Muscle is a tissue in the body whose main duty is contraction. Muscle can cause movement of an organism or movement of organs within the organism.
Three things that can affect muscle development are :

  1. Rest the muscles will develop well over the rest, and muscle also will perform recovery for a microscopic damage.
  2. Stimulus exercise is needed to build muscle and is trained for the use of energy and cause microscopic damage to the fiber.
  3. Nutrition after intense exercise the muscles need to refuel their stores.

Muscle size increases due to hypertrophic adaptation and expansion of cross-section of individual muscle fibers. Intensive training will have an impact on muscle strength that will ultimately affect the type II fibers twitch fastly, so the increase in muscle size is accompanied by greater strength.