Which is best way taking sodium bicarbonate?

       There are controversial tactics when taking Sodium Bicarb.Some specialists prefer daily use and others acutely.McNaughton and his team discovered that daily use 6 days before competition is best way taking Sodium Bicarbonate than acutely.Morer trials also revealed that daily use increases muscle force and power output.Best  dose is 300mg/kg body weight in 1 lt of water 1-2 hours before competition.

Tip: Potassium Bicarbonate may be even better than sodium bicarb.More trials are needed

Is sodium bicarbonate essential in sports nutririon?

  Sodium Bicarbonate involves in pH regulation , release into the cellular space. pH regulation depends on PCr , so during high intensity anaerobic contractions PCr decreases dramatically and sodium bicarbonate is an essential supplement for weight lifters or small distances runners for improving recovery from short races where large muscle grpups are involved.

           Tip: Consumption of sodium bicarb may be useful for elite distance runners for delaying fatigue and improving bone and connective tissue eventhough ergogenic effect is not clear to exist.

Does taurine included in energy drinks improve sport performance?

    Many studies confirm that taurine availability decreases oxidative stress , increases GSH availability and increases glucose utilization.Also it has been shown to be involved in the regulation of core body temperature and prevent heat stroke.On the other hand a taurine supplement may not be useful , as a healthy body is full of taurine.

        Tip:Before an exhausted race , especially in high temperatures a 500 mg/kg supplement of taurine before meals , for a week should be consumed.

Which is best protein source for building muscles?

        Sorry vegeterians , but not animal protein is the worst one.Best protein is the protein which contains essentials amino-acids like leucine/isoleukine/Valine.If you would like to select a supplement choose a BCAA supplement and consume maximum 20 gr per day .On the other side if you hate supplements set a high amount of dairy products,pork or salmon in your diet.




   Tip: Before consuming BCAA products , keep in mind that you also should have consumed food sources containing adequate vitamine B6 .

Are fat loss and health benefits related to the duration of exercise?

       
Undouptedly fat loss is not time depended.Fat loss depends mainly on the intensity of training session.On the other side health benefits are time and intensity depended.

• Health benefits when exercising at  minimum 50% of your heart rate can be gained if your minimum frequency is 3 times per week/ 20 minutes each session.
• Health benefits when exercising at even lower intensities like walking can be gained only if your minimum frequency is every day/ 30 minutes each session.

   Tip: Remember that recommended guidelines for most people for maximizing health profits are aerobic exercise 3-5 sessions/week , 40-60 minutes/session at 55-90% of heart rate maximum.

How speedy it should be a training session focusing on building muscles?

          Many people try to complete a muscle hypertrophy program in a specific time, usually too quickly.Truth is speed with which repetitions are performed  has almost no impact on the duration of a resistance training session. Pay more attention to complete sets and repetitions needed.

•   Beginning lifters::slow and moderate repetition velocities for both strenght and muscle hypertrophy.
•     Intermediate lifters:moderate velocities for strenght and slow -moderate for muscle hypertrophy.
•     The speed that is used in all cases should provide a full control throughout the full range of motion .

    Tip:Rest periods between sets and exercises is very important. One to two minutes  rest period is recommended for training sessions focusing on muscle hypertrophy.

Which should be training duration to build muscles?

It is depended on which exactly is your goal when building your muscles.It is of great importance to have at least 1 exercise for  all major muscle groups. This means that you must do at least 8 different exercises and mix multi and single - joint exercises.Follow the guidelines presenting on the next table which are best for strenght/power resistance traininig phase:

	Hypertophy	Strenght	Power	Peaking
Sets	3-5	3-5	3-5	1-3
Repetition/test	8-12	2-6	2-3	1-3
Intensity	Low	Moderate	High	Very high
Volume	High	High	Moderate	Low

Tip: Prefer single joint exercises if you are untrained or at an injury rehabilation stage.

Is a micro-macro nutritient supplement needed during exercise for extra performance?

    Following a well-balanced diet , no extra supplement needed. But many athletes do not live an a perfect word. If you are an athlete focus on iron vitamin C and vitamin E intake:Iron intake is most important for better performance and anaemia is linked with poor performance.Vitamin C and E are antioxidants , and there are contoversial findings from many researches about their result at muscle membrane, although it can not be proved that have an ergogenic effect.

• Vitamin C : tomatoes, citrus fruits
• Vitamin E  : vegetable oils,nuts,fruits
• Iron          :  At most meat products

 

 

 Tip:  Vitamins C and E should be taken always above the RDA. In Excess quantities they may act as prooxidant or cause toxicity issues.

Which is the best way to build muscles?

  

    Υou should absolutely spare enough time to build your muscles. Do not expect that going to a gym for a couple of weeks, will make you a bodybuilder contest winner.However, if you wish to build your muscles, you just have to follow the next steps.

              Tip: It is also crucial to choose the appropriate diet for this purpose.

How do I know if I burn fat during exercise.

• Make correct calculations. Abstract your age from the number 220. 220- your age = x (for example if your age is 20 years old then the previous calculation is 220 -20 = 200). After that calculate 60% of x that you found in the previous example. 60% of 200 = 120. THIS IS THE PULSE IN WHICH YOU BURN YOUR FAT BEST (120 pulses in our example)

• Buy a good pulse meter

• Make AEROBIC EXERCISE and keep the 60% x pulses you calculated previously for as much time you can

Tip :make the right calculations and your fat will be gone