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Lead Stories: Tuesday, December 2, 2008

Eating carbohydrates and protein for muscle growth

Posted January 6th, 2007 at 6:02 AM by Martin Kennedy

Section: Nutrition, Health & Fitness, Exercise

If you want to become very strong, you should lift heavy weights, eat carbohydrates before you lift and eat plenty of protein afterwards.

Normal amounts of insulin help muscles grow, and eating carbohydrates causes your blood sugar to rise, which, in turn, causes your pancreas to release insulin. Taking in large amounts of protein after a workout helps muscles to recover faster from hard exercise, so you can do more hard work and grow larger and stronger muscles (Journal of Physiology).
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Principles of Training

Posted October 28th, 2006 at 7:00 AM by Martin Kennedy

Section: Running & Training, Injury & Rehab, Training Tips, Health & Fitness

training athlete fit.jpg You will not become a better athlete by doing the same training regimen each day.

Athletes train by taking hard workouts on one day, feeling sore on the next, and not taking another hard workout until the muscles stop feeling sore.

It’s called the hard-easy principle.

If you want to become stronger or faster or increase your endurance, you have to exercise hard or long enough to make your muscles burn. Then your muscles will be sore for one or more days.

However, if you try to exercise hard when your muscles are damaged, you will tear them and the muscles will weaken.

If you wait for the soreness to disappear, your muscles will be stronger than they were before your workout. As you continue to take stressful workouts only after the soreness disappears, you will become progressively stronger and faster and have greater endurance. Read the rest of this entry »

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