Working out smart is better than working out hard. If you want to maximize your gains, you need to understand what goes on inside your body before, during, and after your workout. Blinding following a random diet and fitness routine won’t get you any closer to your goals. You should know how much energy and nutrition your body requires throughout the day, and how much rest it needs to recover from the strain of exercise.
Our bodies fluctuate between two phases, namely anabolic and catabolic phases. In the anabolic phase, our bodies repair and build muscle tissue using the energy provided through exercise, nutrition, and rest. As for the catabolic phase, it involves breaking down tissues to replenish the body with the required energy. If you do not meet your body’s required energy levels, it will go into the catabolic phase and break down important muscle tissues to make up for the missing energy. To prevent this, you must ensure that your body stays in the anabolic phase for prolonged durations. Here are some pro tips and tricks to boost your anabolic phase.
1. Eat Right Eat Fresh
What you eat reflects directly on your muscle mass and overall fitness level. If you choose your food and beverages carefully and consciously, you can gain control over your body. Try to include as many fresh vegetables, fruits, and natural ingredients in your diet as possible. Consuming unprocessed and organic foods is much better than being dependent on artificial ingredients when it comes to energizing your body. Replacing fast food with home-cooked meals can greatly boost the anabolic phase your body goes through. Eating right after your workout will help you reduce fatigue and accelerate muscle recovery.
2. Regular Detoxification
Many fitness enthusiasts, if not all, include cheat days in their fitness routine where they eat and drink whatever they crave. Of course, everybody has the right to indulge their cravings every once in a while. Following a strict diet plan leads to uncontrollable cravings for unhealthy food, and without cheat days, you may end up giving in to these cravings and ruining all your hard work. Avoid consuming alcohol completely or limit it to occasional indulgence because it hampers the testosterone levels that are primarily responsible for the regeneration of muscles. After a cheat day, remember to detoxify your body so it can regenerate energy by shifting into the anabolic state.
Choosing the right type of protein supplements is essential if you want to grow your muscle mass. Protein-rich supplements are especially useful in this fast-paced world, where cooking protein-rich meals at home is not possible for everyone. Supplements are easily absorbed by the body, provided that you choose a high-quality product with natural ingredients. As the fitness enthusiasts over at https://www.wilsonsupplements.com/ advise, it’s best to check out a wide range of supplements designed to boost the anabolic phases in your body before making a purchase. It also pays to read up on the supplement’s ingredients and check online reviews to make an informed decision. 35% of the protein in our muscles is in the form of BCAA (Branched Chain Amino Acids) that is responsible for minimizing muscle breakdown and retaining nitrogen. The more nitrogen you have in your body, the longer the anabolic phase will last. So, when shopping for supplements, look for products rich in BCAA.
4. Work on Your Core
The exercises that you include in your fitness routine also decide the duration of the anabolic phases of your body. Compound exercises focus on your whole body rather than just targeting a specific muscle group. Including compound exercises that train your core muscles, such as squats, planks, and deadlifts, can prolong the energy regeneration process of your body. The reason behind this is that after an intense session of doing compound exercises, your body keeps burning fat for hours after the workout is over.
5. Live Stress-Free
Prolonged periods of stress and tension can drain your energy and reduce your immunity. If you tend to exercise for long durations, you must pay heed to factors like nutrition and rest that are crucial for muscle recovery. Mental and physical stress reduces our energy levels and slows us down. A positive mindset and a healthy lifestyle can ensure that all your body systems work at optimum levels.
To keep yourself invigorated and energized, provide your body with a regular supply of vitamins and minerals. Depending on the intensity of your workouts, decide how much rest and nutrition your body requires. Finally, keep in mind that the meals you have right after a workout will hit the right spots in your body and prolong the duration of the anabolic phases.