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Right Food Before And After Workout

Published

12 years ago

on

Nutrition in bodybuilding is a very important aspect, which is often ignored, especially by beginner bodybuilders. If you go to the gym just to maintain you fit or with no special goal, then what you eat and when you eat should not bother you at all. Instead, if all your training are geared toward adding muscle mass, then nutrition is an aspect that has to be considered very seriously.

It is not an exaggeration if we said that nutrition is even more important than training itself. Why so? Because to muscle mass will increase only due to positive energy balance. Overwise, you can work hard in the gym, but no results in muscle growth will be achieved.

This is impossible physiologically. You have to understand only balanced and protein-rich food, that provided your body with a sufficient amount of carbohydrates can give you an increase in muscle mass. Positive energy balance does not suppose that you can eat everything. It especially refers to fact that calories you eat should exceed the number of calories you burn.

Also, is indicated to avoid saturated fat, for example, meat. If you want to add muscle mass you have to include in your diet supplements too. They are especially important because are free of fat, and sugar. Instead, supplements contain a lot of protein, carbohydrates, and vitamins.

So, a diet for building muscle mass have to be rich in protein fats and carbohydrates. However, be wise and take care do not turn your diet for building muscle mass into adding only fat.  It is te to know that adding muscle mass is always associated with adding a percentage of body fat too. Our body tends to do fat reserves in case of a rich diet. So, building muscle mass and losing weights meantime is not possible.

Your goal has to be to gain minimum fat while adding big amounts of muscle mass. The best correlation between the percentage of muscle mass and fat should be three to one. But this report deeply depends on specific of metabolism of each person. There are people with a super fast metabolism, able to add maximum muscle mass with minimum fat, while others with a slow metabolism get more fat than muscle mass after following a rich diet.

Despite it may seem quite easy, bodybuilders have to be very careful about what they eat before and after the workout. It may seem that the protein-rich diet is the only you have to follow, but it is not the case. Setting up a special diet before and after a workout is very important since around this period your body requires high quality, fast digesting food for fast recovery and effective muscle growth. If you are enough smart to take advantages of this window, you can maximize your strength and muscle mass gains from each workout.

Must Read: 4 Meals with Most Protein to Take If You are Body Builder

Pre-workout Nutrition Plan

The first rule is to eat at least two hours before your workout. And we do not mean a very consistent food, but a medium food rich in protein and carbohydrates, and free of any type of fat. Less indicated are wheat products or sweets, while a portion of rice with chicken breast is an ideal choice. When it comes to what is the best food to eat before a workout you have to understand what you eat has not negatively affected your training.

All the food that you eat two hours before the workout has to be digested. This is the main reason why we eat namely two hours before the training, and not one hour or even half an hour.   An exception to this rule is sports supplements, that are faster and more effectively digested by our bodies. Thus supplements can be taken even one hour before the training, as they fulfill blood with all useful amino acids.

And this is especially important because when exercising our body use those useful elements from blood, not from the stomach. Furthermore, the digestion process requires energy too, thus our body needs to pump blood not only to muscles but to stomach too and this lowered the efficiency of the workout.

Right before the workout, the stomach has to be free. Bear this in mind and never underestimate this aspect, as it directly affects your workout results. Another important detail of pre-workout routine is the intake of water. Only well-hydrated people feel great when exercises and get the most from their workouts.

Try to keep your water intake around half a liter of water during 1-2 hours before the workout. Avoid drinking water or juice when you eat or right after a meal, as these actions violate the secretion of gastric juice and thus interferes with the normal process of digestion. Ensure your fluid intake between meals.

Post-workout Nutrition:

If you want to build muscle mass, then you have to know that post-workout nutrition is even more important than what you eat before training. And this is not an exaggeration, as namely after training our body reach a high-level intensity and much faster absorb all necessary nutrients. And if your body doesn't receive all these nutrients, it begins to “eat” not only fat, but muscles mass as well.

The body needs the energy to recover, and it takes amino acids from anywhere just to recover faster. So, the gold rule of post-workout nutrition says always eat something right after the training. The best option would be a protein shake 15 minutes later the training end up. This is a very smart decision because it is very fast digested and gives our bodies with all necessary amino acids and carbohydrates.

Once you take your protein shake, then look further to have a full meal 30 minutes later. This is just a supplement and can not provide you with all the necessary supplements for a long time. The basis of your nutrition should be natural food, and this is the way it should be.

Since our main goal is to build muscle mass and we want to use food mainly for this purpose, you have to know that our bodies are most active for three hours after training. Namely in this interval, if the time you have to consume around 40% of daily food intake.  All you eat after training will be used by your body for refuel and muscles repair.

Remember if you will not give your body what it needs, it will take itself, damaging your muscles. And this no bodybuilder wants! Water intake after the workout has the same importance as in before it. Try to drink the same amount of water, around 0,5 liters, after the workout for faster recovery. Increasing the water intake is a must if you sweat a lot when training or the water is hot or humid. During heavy sweating body loss big quantities of minerals and electrolytes.

That’s why consider adding to your post-workout fluid intake a sport drink rich in electrolytes. Is very important to have your meals on time. Never skip breakfast or other important meal of the day. Remember to eat regularly, since pre workout and post workout nutrition is more than what you eat before/after workouts.

Must Read: Post Workout Foods: Fill Your Plate With These Ones

Summarizing the above said, here is how a right pre and post workout nutrition plan should look like:

-Have a meal two hours before the workout. Avoid wheat products and sweets, and choose food rich in protein and carbohydrates. A portion of rice with chicken breasts is a very good idea.

-Water intake before a workout is very important too. Drink 0, 5 liters of water between meals during two hours before the workout.

-Right before the training your stomach has to be free.  We need our body to rush blood only in muscles and do not lose energy for digesting food.

-During the workout, you can take some BCAA’s in order to help keep your body in an anabolic state.

-Fifteen minutes later after training drink a protein shake.

-Eat a solid protein and carbohydrate meal about an hour after your workout.

-Because of heavy sweating when training, drink enough water after the workout. Also, you can opt for a sports drink rich in minerals and electrolytes.

Despite it may seem quite simple, following the right diet before and after the workout can help you to get the maximum for your workout and build muscle mass fast. So, be wise, and take advantages of the right diet for big muscles!

Must Read: Incorporating The Correct Diet Plan That Complements Your Bodybuilding Cycle!

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Bodybuilding

Understanding Trenbolone-Induced Cough (“Tren Cough”)

Published

3 weeks ago

on

April 7, 2025

By

Trenbolone, a potent anabolic steroid, can sometimes cause “tren cough”—a sudden and intense coughing episode shortly after injection. Although not exclusive to Trenbolone, it is more commonly associated with this substance due to its highly irritant nature.

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Mechanisms Behind Tren Cough

Solvent and Carrier Irritation

Trenbolone formulations often include volatile solvents like benzyl alcohol or benzyl benzoate, which may irritate lung tissues when absorbed quickly into systemic circulation.

Prostaglandin Release

Trenbolone promotes increased production of prostaglandins, particularly PGF2α. This compound triggers contraction in the smooth muscles of the lungs, leading to bronchoconstriction and coughing.

Micro-Oil Embolism

Tiny oil droplets from an injection can reach capillaries and travel to the lungs, causing mild embolic reactions that lead to temporary oxygen deprivation and coughing.

Histamine and Mast Cell Activation

For some individuals, Trenbolone triggers histamine release and mast cell activation, mimicking an allergic response and causing bronchospasms and cough reflexes.

Related Article: Best Syringes for Steroid Injection on Amazon

Using Salbutamol (Albuterol) to Manage Tren Cough

  • Salbutamol, a widely-used β2-adrenergic receptor agonist, can alleviate tren cough symptoms by:
  • Relaxing bronchial muscles, easing spasms that cause coughing.
  • Inhibiting prostaglandin effects, reducing bronchoconstriction associated with PGF2α.
  • Opening airways, preventing severe respiratory restrictions in susceptible individuals.

Application Methods

Inhaler (Optimal)

Take 1–2 puffs of salbutamol (100–200 mcg) 5–10 minutes before a Trenbolone injection. If coughing occurs afterward, additional puffs can swiftly resolve the issue.

Oral Tablets (Moderate)

Consuming 2–4 mg tablets 30–60 minutes before injection offers slower, longer-lasting relief but may be less effective than inhalation methods.

Nebulizer (Severe Cases)

For individuals with frequent episodes, nebulized doses of 2.5 mg salbutamol can provide substantial relief.

Preventive Measures to Reduce Tren Cough Risk

  • Inject slowly to minimize systemic absorption and irritant effects.
  • Split doses to lower reaction severity with smaller quantities.
  • Opt for ventrogluteal injection sites, which have fewer blood vessels, reducing oil embolism risk.
  • Choose lower-concentration solutions to lessen irritation, as higher concentrations (e.g., Tren Ace 200 mg/ml) are more likely to provoke reactions.

What Other Steroids Can Induce Coughing?

Here's a curated list of peptides, SARMs, and PEDs that may potentially cause coughing or respiratory irritation in bodybuilders and fitness enthusiasts:

Peptides

IGF-1 LR3 (Insulin-like Growth Factor): Known for its anabolic effects, IGF-1 LR3 can occasionally cause mild respiratory irritation due to systemic absorption.

TB-500 (Thymosin Beta-4): While rare, improper injection techniques or high doses may lead to transient coughing episodes.

GHRP-6 (Growth Hormone-Releasing Peptide): This peptide can stimulate histamine release, potentially leading to bronchospasms and coughing.

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SARMs (Selective Androgen Receptor Modulators)

RAD-140: (Testolone) Some users report throat irritation or coughing, often attributed to solvents used in liquid formulations.

YK-11: Known for its myostatin-inhibiting properties, YK-11 may cause mild respiratory discomfort in sensitive individuals.

LGD-4033 (Ligandrol): Though uncommon, some users experience coughing due to carrier solvents or allergic-like reactions.

PEDs (Performance-Enhancing Drugs)

Boldenone Undecylenate (Equipoise): This injectable steroid can cause “Equipoise cough,” similar to tren cough, due to oil embolism or irritant solvents.

Testosterone Suspension: The water-based formulation may lead to coughing episodes if injected improperly or absorbed rapidly.

Nandrolone Decanoate (Deca-Durabolin): While less common, coughing can occur due to histamine release or systemic irritation.

More Tips to Minimize Coughing Risks

  1. Use proper injection techniques to avoid embolic reactions.
  2. Opt for lower-concentration solutions to reduce irritant effects.
  3. Consider antihistamines or bronchodilators for individuals prone to respiratory sensitivity.

Read More: Joint Stiffness: How to Manage It While on AAS

Are There Alternatives to Cough-inducing Steroids?

Here are some alternatives to cough-inducing steroids that can provide similar anabolic effects while minimizing respiratory irritation:

Peptides

IGF-1 LR3 (Insulin-like Growth Factor)

Promotes muscle growth and recovery without the irritant properties of certain steroids.

TB-500 (Thymosin Beta-4)

Enhances tissue repair and reduces inflammation, making it a safer option for recovery.

BPC-157 (Body Protection Compound)

Known for its healing properties, it supports muscle repair and joint health.

SARMs (Selective Androgen Receptor Modulators)

RAD-140 (Testolone)

Provides significant muscle-building effects with fewer systemic side effects compared to traditional steroids.

LGD-4033 (Ligandrol)

Boosts lean muscle mass and strength without the risk of respiratory irritation.

MK-677 (Ibutamoren)

Stimulates growth hormone release, aiding in muscle growth and recovery.

Natural Alternatives

Turkesterone

A plant-based ecdysteroid that supports muscle protein synthesis and recovery.

Ecdysterone

Another natural compound that mimics anabolic effects without the harsh side effects.

Creatine Monohydrate

Enhances strength and muscle mass through improved energy production during workouts.

Other Options

Human Growth Hormone (HGH)

Promotes muscle growth and fat loss, though it requires careful monitoring due to potential side effects.

Testosterone Boosters

Natural supplements like D-Aspartic Acid or Tribulus Terrestris can help optimize testosterone levels for muscle growth.

SARMs Alternatives

Legal and safer versions of SARMs are available, offering similar benefits without the risks associated with traditional SARMs.

Overall

We have explored the phenomenon of "tren cough," a sudden, intense coughing episode often caused by Trenbolone injections due to factors like solvent irritation, prostaglandin release, micro-oil embolism, or histamine activation. Preventive measures such as using salbutamol (via inhaler, oral tablets, or nebulizer), injecting slowly, splitting doses, and opting for lower-concentration solutions were highlighted.

Additionally, alternative compounds to tren cough-inducing steroids were discussed, including peptides like IGF-1 LR3 and TB-500, SARMs such as RAD-140 and LGD-4033, and natural options like Turkesterone, ecdysterone, and creatine. These alternatives provide anabolic effects while minimizing respiratory side effects. The conversation also underscored the importance of proper injection techniques and thoughtful compound selection to reduce risks.

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Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

2 months ago

on

March 1, 2025

By

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Read More: Bodybuilder Winter Clothing: Staying Warm and Stylish

 Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

 Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

Top Video Games for Bodybuilders in 2025

Published

5 months ago

on

December 6, 2024

By

There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:

Ring Fit Adventure (Nintendo Switch)

The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.

Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)

It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.

Must Read: Marvel-Inspired Training Clothing on Amazon 

Just Dance 2024

This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.

Zumba Fitness

Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.

Yoga for Beginners

If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.

Gym Tycoon

This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.

The Sims 4: Fitness Stuff Pack

This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.

Grand Theft Auto: San Andreas

While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.

Knockout Home Fitness (Nintendo Switch)

This game offers a variety of boxing workouts that can help improve your strength and endurance.

Gym Simulator 24 (PC)

In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.

Let's Get Fit (Nintendo Switch)

This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.

Beat Saber (VR)

A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.

Synth Riders (PlayStation VR)

This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.

Yoga Master (PlayStation)

Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.

Les Mills Bodycombat (PlayStation VR)

A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.

OhShape Ultimate (PlayStation VR)

This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.

These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.

Related Article: Supplemental Breast Milk for Bodybuilders 

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