Coffee has been a part and parcel of almost everyone’s daily routine as an early morning energizer, mid-afternoon’s random refresher drink, or as late night’s drink of choice, coffee keeps your eyes open and your mind focused on that deadline coming up. Truly, coffee has been the standard first-aid, your brain’s instant stimulant to keep your body always on the go. All of these are possible thanks to coffee’s isolated substance, caffeine. Branded as the cheapest yet psychoactive element, this substance has found its way through the bodybuilder’s core circle, subtly penetrating yet loudly winning each fitness enthusiast’s affection.
This substance which is chemically known as trimethylxanthine, credits coffee as its most abundant source with content as high as 100 mg. Apart from coffee, tea and other natural sources, caffeine also comes in a supplement pack, a form with higher milligrams and much more accessible for gym goers. However, beyond the hypes and propaganda, what exactly sets this psychoactive substance different from its counterparts in the highly competitive supplement industry?
The secrets to a successful muscle building do not only lie on the muscle itself, but on the mental stamina one has as well. Truth be told, muscle building is no walk in the park but a demanding task after all. More than the physical preparation, burning hours on the gym requires a sharp and focused mind to battle mental weariness to be able to sustain high intensity trainings. Upon ingestion, the central nervous system is activated paving way for an enhanced cognitive function, better mental grip and alertness. In this way, trimethylxanthine provides fitness buffs an extra oomph, a better edge to make those brain cells focus on your goal. With longer mental stamina, ramped-up muscles will be yours in no time.
Ask any coffee addict on what’s the best benefit one can get and they would probably answer is energy. The same goes with this sport supplementation, trimethylxanthine is such an energy booster that even if you have less hours of booze and high level of work-related stress, it still gives you the necessary push to continue your workouts. This sport supplement is such a well-known ergogenic that in fact researchers from University of Nebraska reported that weight-trained men who consume coffee or its supplement pill counterpart one hour prior to workout increases the number of repetitions that they could complete on the bench press. Moreover, another research reported that utilization also resulted to a better performance, with participants of the study using 5 pounds more compared to the normal in bench press. This only goes to show how caffeine supplementation can enhance physical fortitude on bodybuilders.
Okay so you’re looking to build muscle. You hit the gym and train with weights, and it’s going pretty well. But let me tell you something, if you workout hard, your body will start to lose muscle tissue. You need extra protein if you want to build lean muscle. This is because when you hit the gym hard your body burns calories, and you won’t gain any muscle if your calorie intake is less than your calorie output – so you need extra. The best form of intake for muscle building is protein. Although you need smaller amounts of other things like carbohydrates and fats to maintain a healthy body function, protein is the best form of extra intake to add to your diet.
There are a number of ways to do t his, you could add a lot of meat and fish to your diet for example. But this can be problematic as you want to maintain a balanced diet if you’re looking to lose fat and build muscle. Also, you need to balance with other types of nutrition, not just protein, to maintain a healthy body.
Ideally, you want to take on protein just before or just after a workout in order for your body to make use of it most effectively. Fundamentally, the additional protein will be used during and after your workout to build lean muscle and won’t impact on your normal diet. The simple way to do that is with a protein powder. These are nutrient rich powders that can be mixed with milk in order to provide a concentrated dose of protein and other supplements when your body needs them most and is able to make the most use of them. In other words, before you workout so your body can burn fat and gain muscle whilst you exercise and after you workout so your body can repair and recover without burning muscle tissue.
There are a lot of powders around. I’m sure if you’re looking to build muscle you’ve seen a few and maybe even thought about buying one. Well, essential as they are in muscle building, you still need to choose the right one. Protein is important, as has been mentioned, so look for a powder with a large amount. A popular type is whey protein .If you find it hard to digest dairy, look for a powder that contains low levels of lactose. You could also look for one that can be mixed with water to avoid lactose intake even further. Check for an ingredient called glutamine as this is helpful for rest and recovery, it will also help your immune system and help prevent overtraining. Apart from that, look for a powder that has digestive enzymes as this will be beneficial when taking on a large amount of nutrients.
Well, now you know what you need to do to build muscle. So make a decision of how to get that extra protein intake for an efficient and effective workout. Oh, and make sure you choose a flavor that you enjoy. It will be a lot more convenient to drink something before exercise that you like the taste of, believe me.