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Carbohydrate supplementation and
J Strength Cond Res. 2003
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.
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 :
- Rest –
the muscles will develop well over the rest, and muscle also
will perform recovery for a microscopic damage.
- Stimulus –
exercise is needed to build muscle and is trained for the use of
energy and cause microscopic damage to the fiber.
- 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
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