Smart approach to grow taller and getting bigger muscles for ...Document Transcript
Smart Approach to Grow Taller and Getting Bigger Muscles for ...Your muscles and liver store glycogen only a limited amount which must be replaced after eachbout of exercise. Endurance athletes worry that they may "hit the wall," or feel extremelyfatigued, before finishing. When this happens, theyre out of glycogen.That is what our musclesuse to grow taller and gain endurance by being able to make more repetitions! The more glycogen you store, the longer you can last at the weight lifting exercises and grow taller and bigger muscles. Carbohydrate loading (or glycogen loading) may help you "stockpile" two to three times more glycogen in your muscles for extended activity. Carbohydrate loading wont make you pedal harder or run faster. But it may help you perform longer before getting tired.How do you "load up" your muscles to grow taller and bigger if youre an endurance athlete?Combine training, rest, and eating extra carbohydrates.CLICK HERE TO GET INSTANT ACCESS TO CARB BACK-LOADINGDownload this document if link is not clickable... How you can avoid "hitting the wall"? When endurance athletes run out of glucose to growtaller and bigger muscles, theyre too tired to continue exerting themselves. To maintain yoursupply for as long as possible for endurance sports, follow an eating regimen thats high incarbohydrates. Have a sports drink if your workout lasts an hour or more. Eat a carbohydrate-richsnack right afterward when your body can store glycogen at a faster rate. Regular physicaltraining to grow taller also helps; your muscles adapt, gradually storing more glycogen forintense workouts.Start a week before the endurance event. On the first day (six days before), train at a normallevel to deplete the glycogen in your working muscles. For the next two days (four and five daysahead) taper off on training to rest your muscles so they can "re-stock" muscle glycogen to growtaller and bigger. During those four to six days ahead, consume a normal mixed diet with 5grams of carbohydrate per kilogram of your weight.For three days before the event, cut back on training and gradually increase your carbohydratecalories to 10 grams of carbohydrate daily per kilogram of body weight without increasing your
total calories. Make most of those "carbs" complex, or starches. Rest (no exercise) the day beforecompetition.Recently researchers have tried to simulate carbohydrate loading with a short boutof high-intensity exercise, then one to two days of high-carb" eating. More research is needed tosee if this works for storing extra muscle glycogen to grow taller and bigger muscles.Generally having more muscle, their bodies have more capacity to store extra glycogen."Occasional" or "weekend" athletes, and those involved in sports that dont require prolongedendurance, shouldnt expect the same grow taller results. A good way to train your muscle is byundergoing weight-lifting. The only way you can increase the mass of your muscles is by storingthat glycogen in your system.What sports should you "carb load" for? If youre a trained athlete on growing taller process, try itfor either endurance events such as marathons and triathlon that last longer than ninety minutes,or for all-day events such as swim meets, a series of tennis matches, distance bicycling, or soccergames. For shorter events, a normal, carbohydrate-rich approach to eating supplies enoughglycogen to grow taller and bigger muscles.Caution: Carbohydrate loading is not advised for school-age children or teens growing tallerbecause they need healthier nutrients. If you have diabetes or high blood triglycerides, talk toyour doctor and a registered dietitian before trying this regimen.Fat also fuels working muscles growing taller. In fact, its a more concentrated energy source.And it performs other body functions, such as transporting fat-soluble vitamins and providingessential fatty acids. For good health, consume fat as one source of fuel. Rather than try to eatalmost "fat-free," be smart: low in saturated fat and trans fat, and moderate in your fat intake.For energy, fat helps power activities of longer duration such as hiking or marathon running.Because fat doesnt convert to energy as fast as carbohydrates, fat doesnt power quick energyspurts such as returning a tennis serve or running a 100-yard dash.Unlike glycogen, fat needs oxygen for energy metabolism. Thats why endurance sports, fueled inpart by fat, are called aerobic activities. "Aerobic" means with oxygen, and aerobic activities helpyou grow taller and require a continuous intake of oxygen. The more you train to grow taller, themore easily you breathe during longer activity; the oxygen you take in helps convert fat toenergy.No matter where it comes from carbohydrates, proteins, or fats your body stores extra energy asbody fat. These fat stores supply energy for aerobic activity to grow taller. Even if youre lean,you likely have enough fat stores to fuel prolonged or endurance activity for growing taller ingood health. You dont need to eat more fat!
Advice for athletes growing taller is the same as that for all healthy people: eat a diet low insaturated fat, trans fat, and cholesterol and moderate in total fat. To get enough calories forsports, yet not too much fat, 20 to 35 percent of your total calories from fat is a good guide-line.Most of your food energy should come from carbohydrates. With a high-fat diet yourcarbohydrate or protein intake may come up short. Less than 15 percent of calories from fatdoesnt provide enough calories or enough fat for other health roles, especially for those involvedin endurance sports. Getting enough essential fatty acids is also important for growing taller,general health and peak performance.Athletes who consume too little fat, often to keep weight and body fat down, may risk a shortfallin food energy; young athletes are growing taller on a very low-fat diet may not consume enoughessential fatty acids for normal growth and development. For female athletes growing taller oftendancers, gymnasts, and skaters a very-low-fat diet may interfere with menstrual cycles, withlifelong health implications.What is a Good action plan?Do you need to cut back on fat? If so, get more food energy from carbohydrates that could reallyhelp you grow taller and bigger muscles. Remember that fat isnt stored as muscle glycogen;"carbs" are. Heres one strategy for cutting fat and growing taller by boosting carbohydrates: Eata baked potato to more often than fries. Replace the fat calories you didnt eat from fries with aslice of whole-grain bread, a nutrient-rich source of "carbs."For endurance activities of ninety minutes or longer, a sugary snack food (energy) bar or drinkbefore exercise (or even during an event) may enhance your stamina. It slowly makes its way toyour muscles grow taller and bigger as your glycogen stores get used up. Fig bars, grahamcrackers, bananas, and raisins work, too. Drink water along with these snacks.Keep your snack or drink small: no more than 200 to 300 calories. Too much sugar may slow thetime it takes water to leave your stomach, so your body wont replace fluids as quickly. Your bestapproach? Enjoy a sports drink. Youll consume a little sugar to fuel your muscles growth but nottoo much to impair rehydration.For more about growing taller in a healthful eating plan, and for ways to moderate fat in yourfood choices athlete or not, you need protein to grow taller. But whats enough? Is more proteinbetter? This nutrient needs no special attention just because youre physically active or buildingmuscle. For overall fitness or strength building, extra protein beyond the amount recommendedoffers no added performance benefits but you may gain weight.Although protein supplies energy to grow taller and bigger muscles, extra amounts arent your
best fuel. The extra calories from excess protein is stored as fat, and not used for energy. ifyouve already consumed enough food energy to grow taller. For anyone, protein should supply10 to 35 percent of overall energy intake. Most athletes need just slightly more protein to growtaller than non-athletes do. Because athletes usually eat more, they easily get what they need.For most recreational athletes, 0.5 to 0.75 gram of protein per pound of body weight is enough.(The upper end of the range is recommended for athletes involved in strength or speed training.)For a 150-pound athlete thats about 75 to 115 grams of protein to grow taller each day... andjust 2 to 4 ounces more meat, chicken, or fish a day than recommended for non-athletes. As apoint of reference, 3 ounces of lean beef supply about 30 grams of protein, 8 ounces of milksupply 8 grams of protein, and a slice of bread has 2 grams of protein or more.Most athletes get enough protein and enough amino acids from food to grow taller in good health.Protein-rich foods supply other nutrients, too; amino acid supplements to grow taller supply onlyamino acids. Caution about excess protein: Extra protein is not stored in your body for future useas protein. Instead, its either used as energy or stored as body fat. A high-protein diet also maybe high in fat.Your sweat is made of water along with three minerals known as electrolytes: sodium, chloride,and potassium. Among their many functions, electrolytes help maintain your bodys waterbalance-a critical function for athletes. They also help your muscles, including your heart muscle,contract and relax. And they help transmit nerve impulses.Taste the sweat on your upper lip. How salty it can be! As you perspire during a physical workout,your body loses small amounts of electrolytes, mostly sodium. Most athletes replace sodium andother electrolytes through foods they normally eat. The average American consumes more thanenough sodium to replace losses from perspiration no need for extra sodium or salt tablets. Whenyou perspire heavily, focus your attention on extra fluids instead.Endurance athletes growing taller and bigger muscles, who sweat heavily for long periods, mayneed to replace sodium and other electrolytes. Again, salt tablets arent advised; they may causestomach irritation, promote dehydration, and impair exercise performance. Instead, a sports drinkwith electrolytes, or salty foods, such as crackers and cheese, probably offer enough. Sodiumfrom those sources helps speed rehydration.If athletes benefit from extra chromium? No, but misleading claims about chromium picolinate,which is a dietary supplement, have raised the question. No scientific evidence shows that takinga chromium supplement improves physical performance, builds muscle, burns body fat, orprolongs youth. For that matter, the role of chromium in your overall health isnt well understood,although early research suggests benefits to some people with diabetes or glucose intolerance.
That is why one should always be aware of misleading claims to grow taller out on the internet,there are indeed many sites that peak interest about growing taller but, most of them are scams.The Recommended Dietary Allowance (RDA) for iron is 18 milligrams daily for premenopausalwomen and 8 milligrams daily for men. Premenopausal women have a higher iron need becauseof iron losses in monthly menstrual periods. For teens its 15 milligrams of iron a day for femalesand 11 milligrams of iron for males. How much is too much? The Tolerable Upper Intake Level (UL)is 45 milligrams of iron per day for ages fourteen and over.Getting enough iron may be an issue especially if youre female trying to grow taller or to growbigger muscles, or if most of your iron comes from foods of plant origin such as legumes andgrains. Plant sources of iron arent absorbed as efficiently as from animal sources. To improveiron absorption, eat these foods with a vitamin C-rich food such as citrus. Good sources includelean red meat, dark poultry meat, iron-fortified cereals, and legumes.Even if you consume enough iron to grow taller, you may be iron-depleted if youre involved inendurance sports. Prolonged exercise such as marathon running and long-distance bicyclingpromotes iron loss. With more exercise you sweat more, losing some iron through perspiration.Endurance athletes may lose iron through urine, feces, and intestinal bleeding. If youre anendurance athlete trying to grow taller, have your iron status checked periodically by your doctor.Unless prescribed by your doctor, dont take an iron supplement to grow taller. Be aware that ironsupplementation is harmful to those with a genetic disorder called hemochromatosis.Calcium and weight-bearing exercise: theyre a winning combination for building and maintainingstrong, healthy bones. Your goal? To maximize your calcium stores early in life, then maintainthat level to later minimize the loss that comes with age.Active women who repeatedly consume too few calories to grow taller perhaps due to disorderedeating to meet their training needs risk having their menstrual periods stop. For teens and youngwomen this hinders the deposit of calcium into bones at a time when bones should be developingat their maximum rate. Female athletes whove stopped menstruating are at special risk fordeveloping stress fractures, decreased bone mineral density, and other bone problems.If heavy training causes "sports anemia"? Perhaps, in the early stages of training. However,"sports anemia" isnt really anemia. Because blood volume increases in the early weeks ofendurance training, iron concentration in blood dilutes slightly as your body adapts to morephysical activity.If you develop sports anemia, thats normal. It will disappear once your training program is off
and running. With endurance training your bloods capacity to carry oxygen and your athleticperformance will improve.If you are a women for your bones sake, pay attention if your periods stop. Talk to your doctor.This is not a normal outcome of physical activity. Stress fractures caused by weakened bonesmay seriously affect your physical performance. And the long-range impact on bone health:increased osteoporosis risk. For bone health, your doctor may recommend a higher calciumintake, or perhaps a calcium supplement to grow taller.Contrary to unscientific claims, theres likely no need for vitamin or mineral supplements forsports if youre already well nourished and growing taller. The "extra" wont offer an energy boostor added physical benefits immediately or over the long run. Even if youre deficient in one ormore nutrients, popping a dietary-supplement pill right before physical activity has no immediateeffect.CLICK HERE TO GET INSTANT ACCESS TO CARB BACK-LOADINGDownload this document if link is not clickableArticle source = ezinearticles.com/?Smart-Approach-to-Grow-Taller-and-Getting-Bigger-Muscles-for-Young-Athletes-Who-Persist-in-Training