In this article we analyze the importance of water for athletic performance.
If you want to develop bigger muscles, you can't overlook the simplest things - like water intake.
Your pulling aids are taut. The belt is tight and secure. Sweat drips from your face as the blood pumps. And as the chalk dissolves into white clouds, your stomach starts to growl. Moment… wie bitte?
Your stomach growls? How can you be hungry at this time?
Nothing distracts from a heavy workout more than a distraction itself. What looked promising like a new personal best turns out to be anything but that. Your hunger and thirst for strength was distracted by nothing but, well, Hunger and thirst!
You've probably already been taught how counterproductive a lack of Protein, Fat and Carbohydrates for the progress of an athlete is. However, we should all remember the risks associated with a Dehydration are connected. How quickly we forget or perhaps don't want to admit how damaging a lack of fluids is.
WATER - WHAT DOES THE RESEARCH SAY
In the past decade there has been a lot of research into the importance of complete hydration in the body, especially in Strength athletes and bodybuilders.
A 2011 study observed this Einer-Maximum (1RM) bench press in bodybuilders during a hydrated and dehydrated state. The following was found: If the test subjects were dehydrated, the units maximum was significantly lower compared to the hydrogenated state. Another finding was: The slimmer the probands were, the more the lack of fluids affected their strength at the single maximum.
In a study from the Year 2016 untersuchte man die Anzahl der Wiederholungen, die man bei einem Kniebeugen-Training über sechs Sätze. Als Probanden Kraftsportler, die das Workout unter hydrierten als auch unter dehydrierten Bedingungen absolvierten.
The result: When men were dehydrated, they couldn't do as many reps of squat as they were drinking on most six sets of squats.
Wie sich herausstellte, führte die Dehydratation zu einer beträchtlichen Senkung der Testosteronwerte und hat gleichzeitig die Cortisolwerte nach dem Workout erhöht. Des Weiteren haben Forscher der Universität Chicago die Arm- und Beinkraft bei Probanden unter hydrierten und dehydrierten Bedingungen untersucht.
The results showed that:
When the participants were dehydrated, their upper body and lower body strength decreased by about 15 and 20 percent, respectively.
FLÜSSIGKEIT TANKEN
All of this research makes even more sense when you consider that the individual muscle fibers are too 75 percent consist of water. So, by keeping your body well hydrated, any muscle group is in the best position to start growing. It is best if you drink fluids throughout the day. Don't just pour liters of water into yourself just before you enter the studio, get used to drinking throughout the day. From the time you wake up, in the time before and after training and in the evening, a constant supply of fluids is crucial in order to ensure that the fibers are constantly hydrated.
BODYBUILDING XXL TEAM RECOMMENDED
We recommend about daily vier Liter Wasser to drink. If you are not drinking that much water at the moment, start right away! Every day you go without enough water means your muscles are weaker and smaller than they normally could be, regardless of the muscle group.
Also, make sure that you do enough Glutamine record, tape. It has been shown that glutamine helps draw water into muscle cells throughout the day. Consume 3 to 5 grams of glutamine about 30 minutes before weight training.
After your workout, don't just drink a bottle of water, give it a go WHEY PROTEIN and simple CARBOHYDRATES added. Because strength athletes are rehydrated faster with protein and carbohydrates than with water alone. You can drink this drink made from protein, carbohydrates and water while you are exercising to avoid dehydration.
Finally, don't forget that it doesn't take long to become dehydrated. Scientists believe that reducing water by as little as two percent of body weight inhibits the ability to lift heavy weights and become more muscular. This is particularly important on hot summer days.
IMPORTANT !!!
– 4 LITERS OF WATER PER DAY
– 5g GLUTAMINE BEFORE TRAINING
– DRINK PROTEIN + CARBOHYDRATES + WATER DURING TRAINING
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