Articles on strength training

How to Do Strength Training

Ms. Swati Kapoor, Dietitian/Nutritionist
Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.Working on your muscles has many advantages.The amount of your workout is directly proportional to the calories burned. The more weight training one does the more will he or she be burning calories. As more muscles are built the body still burns calories whether at rest or not. The metabolic rate increases with more muscles in the body and the body burns more calories while at rest even when you are sleeping.Strength training depends on factors like reps, sets, tempo, exercise types and the weight lifted. It can be done with equipments such as barbells, dumbbells, cables and kettle bells and the body as well as few exercises involve  using the entire body weight. Strength training is not the same as body building as strength training focuses towards building more strength, size of the muscles and power in particular.Strength training helps you sculpt your muscles, give you power and also improve the heart health. Study suggests that strength training improves the blood glucose level and decreases the cholesterol level from the body. It acts as antidepressant and improves sleep and over all quality of life. Strength training gives a better balance to the body along with right posture and less of injuries due to stronger bones, muscles, ligaments etc.Study conducted on 25 people for HDL levels with strength training suggests that doing strength training increases the good cholesterol HDL and showed decrease in LDL bad cholesterol.

Why Perform Weight Training? Benefits

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight Training is one of those activities that many people believe is restricted to anyone who wants to build big muscle. But that's a myth. The reality is that weight training exercises are for anyone looking to get in shape. It can help you lose weight as well as tone your complete body.Besides all this, here's a list of reasons why you should be strength training:Increased Metabolic Rate: Weight training increases metabolic rate.  This in turn increases the calories consumed on a daily basis.Increasing and Restoring Bone Density: Strength training prevents and fights osteoporosis. Studies have shown that exercising at least three times a week improves bone strength, and lowers the risk of osteoporosis. Regular exercising also slows down bone loss. Weight lifting, aerobics, jogging and stair climbing are few activities that increases load on the bone and stress the bone are helpful.Increased Lean Muscle Mass: More muscle or lean body mass helps burns more calories as muscles are metabolically more active. Women do not have enough testosterone in their body so they need not worry that weight training makes their body bulky.Injury Prevention: Strength training and cardio exercises strengthen muscles and tendons minimizing the chances of an injury.Decreased Risk of Coronary Disease - Strength training can reduce your blood pressure, lowers cholesterol levels and improves insulin sensitivity making one less prone to Heart disease and Diabetes.Feel Better and Look Better: The benefits of exercises can be summarized to - a better overall quality of life. Exercise also increases health and mental state of a person.Now, if we've got you interested in strength training, watch out for the next series of articles, on how to tone each body part!

Are You Over Training?

Ms. Swati Kapoor, Dietitian/Nutritionist
Many people believe that if they exercise long enough and hard enough, they will see results fast. Whether, it is to lose weight or get six-pack abs, many of these people obsessed with quick results are not only exercising, but over-exercising. They push their bodies to extreme levels without enough time to let their muscles recover. The result is severe physical & mental exhaustion, along with related health issues. Bollywood actor John Abraham, knows what it is to suffer sports injury due to exhaustive over training. Bollywood actress, Katrina Kaif has also reportedly injured her neck while over-training in the gym.Too much exercise or over training can result not just in exhaustion & injury, but can even slow down your body metabolism, lose muscle, promote fat storage & even prone to infection! Read on to know all about overtraining- what it is, what are the symptoms, how you can prevent it, and how to recover.Studies have shown that 38.5 minutes is the optimum time to maximize metabolic increase and hormone release, for exercise benefits. But with a warm up, cool down and a post workout stretch, you can take it to an hour. This amount of time is enough to see all kinds of results.Why is over training harmful to your body?- Overtraining causes body to enter a negative nitrogen balance (a catabolic state) so your body will burn muscle to produce energy. So, you will lose muscle, instead of gaining muscle.- Overtraining puts your body under severe stress, so it makes your body produce a increased amount of  the cortisol hormone, that stops muscular repair and function, decreases testosterone production, accelerates protein breakdown and thereby inhibits muscular growth. In addition it also reduces the body's ability to use fat as an energy source, thus increasing the amount of stored fat within the body. So, your will stop growing muscle and start storing fat.- Worse news is cortisol also causes body to crave carbohydrates excessively especially in the evening and decrease serotonin levels in your brain which can trigger depression.- The physical stress of over training reduces the effectiveness of your immune system, which compromises with the increased risk to infections & certain diseases. Tips for sore muscles.- Thyroid function impairment, resulting in decreased metabolism, and increased fat storage.- Men who over-train may also experience reduction in sperm count and quality, leading to temporary infertility. Too much or too intense physical activity may reduce the level of hormones in the bloodstream and adversely affect sperm production.Symptoms of Over TrainingLook out for the following symptoms to find out if you overtraining; back pain, frozen shoulder, joint aches, persistent muscle soreness, fatigue, insomnia (lack of sleep), decrease in appetite and increased irritability, change in sleeping and eating pattern, unsteady pulse and irregular menstruation cycle (in women).How to Avoid Over TrainingTo avoid overtraining, stick to a maximum of 5 days a week, always stretch after your workout, take a break from your workout after every 8 weeks, and don't spend too much time in the gym (even if you have a lot of time)So plan a workout, knowing your fitness level and keeping in mind the body requirements. The key to a good workout, is making it effective, not keeping it long!

Cross Training for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the "plateau".Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine.Interval Training: It is highly effective in building cardiovascular strength. Interval training is burst of high intensity training with is altered with period of rest. German drills, sprinting etc. Interval training improves strength and flexibility along with increased endurance. Interval training requires quick burst of high intensity cardio exercise in least time which improves oxygen supply in the body.Plyometric: Plyometrics are extremely effective to improve flexibility and strengthen muscles. Plyometrics work on the basic principal of  loading the muscles and then contracting them in rapid sequences. Plyometric in cross training will help you push your fitness levels to a new level.If your muscles have become weak and find it difficult to do your workouts then plyometrics can take you out from this phase and power you for higher performance and athletic movements.Resistance Training: Resistance training is a form of strength training which trains the muscle by opposing force on them for muscle contraction through weights or hydraulics or elastic bands. Resistance training helps in building strength and increases muscle mass for better performance during a workout. It helps you improve activity level in your normal workout session as well.Isometric Training: This is a completely different form of exercise which is isotonic in nature and involves exercises which are static. In the the exercises are performed without moving the joints for higher strength and power of the muscles. Isometric exercises also help in improving performance levels. It is best for people who can't lift weight and parallel looking for weight loss and lean tissues.

5 Exercises That You Must Do!

Ms. Swati Kapoor, Dietitian/Nutritionist
Everyone needs exercise. Some of us do it, some of us plan to, and some of us don’t plan to. But if you do exercise or plan to, then these 5 exercises are a must on your workout plan. 1. Plank: Yes, it’s that simple. You just need to hold yourself in that ‘plank’ position. The goal is to keep your body straight like a plank. The longer you hold the more challenging it gets. But it’s not as simple as it looks. It takes the majority of the muscles in your body, from your core, legs, shoulders and others to help you stay in that position. As you build your ability to hold the plank position, target to hold it for longer durations.Good For: Abs and a strong core 2. Squat: Another basic movement for the body, the mighty squat is a classic exercise that engages the largest muscles in your body, your quadriceps & glutes (that makes up your legs). Most people can perform at least 1 squat.Target to do 3 sets of 10 repetitions. If that’s too hard, build your stamina to do them. If it’s too easy, add some weight, with dumbbells and barbells, or try the elusive one-legged squat (Be forewarned that the one-leg squat is a really advanced exercise, and requires not just strength but practise to perform correctly)Good for: Legs 3. Push Up: Another classic strength exercise. From newbies to black belt commandos, everyone does this exercise. It’s a great exercise for the muscles on your chest, shoulders and arms. If you do it right, you’ll even use your abs for this exercise.Pushups are synonymous with men. But women should do this too. It’s a great workout.Both men and women should do this. If you cannot correctly perform even one, then try the knee push upGood for: Chest, Arms and Shoulders 4. Lunge: Considering how much we sit today, the lunge is one of the primary exercises that everyone must do. Let’s show you why. Why we sit, we typically disengage the gluten muscles (that give shape to your bum). Most of us sit at home, in office or during our commute. And those three activities make up the most of our day. When we disengage these muscles, they become weak and small. This gives rise to the ‘flat bum’ syndrome, and is also associated with metabolic & lifestyle disorders. To fix this, you need to perform the Lunge. It’s as simple as taking a deep big step.You can do this at home, in the gym with weights, or even do jumping lunges to make it a cardio workoutGood for: Your glutes (bum muscles) 5. Pull-Up: The pull-up is a slightly advanced exercise. It requires strength and technique, but it’s a brilliant exercise to burn calories & improve upper body muscle & rev up your metabolic rate. Oh, and to get a great v-shaped body. Again women, do not worry. You’re not going to get a massive v-shape from doing pull-ups. If anything, it will help you ‘shape’ up more.Being able to lift your own bodyweight is a primary fitness test, and if you’re looking to get fit, you must be challenge yourself to do at least 1 pull-up with proper form Good for: Back & Arms Realistically there are thousands of exercises out there, so to say that these are the 5 best exercises out there is inaccurate. And even these 5 exercises have tonnes of variations.But what we’re saying is that these 5 movements and the resulting stress on your musculature is key.The idea is that if you’re covering these 5 exercises somewhere in your routine, then you’re better off, than if you’re not.And if you’re not exercising, please start!

Benefits of Weight Training for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
Women are afraid of weight training as they think this will bulk them up. But to achieve their weight goal or general fitness it is important to include a mix of cardiovascular and weight training in your workout regimen. It's physiologically impossible for women to gain muscle in the same way as a man because women don't have enough testosterone in their body, unless they take supplements. Here are some benefits of weight training for women.-Makes you physically stronger: Indulge in some weight training to be physically stronger. Lifting weights makes you stronger. Many studies have proved that even moderate weight training can increase a woman’s strength by 30-35%.-Makes you lose weight: Cardiovascular exercise alone is not enough for weight loss. You need to include resistance training as well as weight training in your workout. Weight training increases your lean muscle mass and boosts your resting metabolism which makes you burn more calories all long the day. This helps you in reducing fat from your body.-Gives you toned body: It is a myth that if women train with weights they will bulk up just like men. Instead of bulking, weight training gives women a more toned and defined physique. This happens because women have really low levels of testosterone in their body. This hormone is responsible for the growth of muscles.-Makes your bone stronger: Weight training not only makes you physically stronger but also builds stronger connective tissues and increases joint stability. This reduces the chances of injury, back pain or arthritis. If you follow a healthy and balanced diet along with an effective workout routine, it can be a woman’s best defense against osteoporosis, which is a disorder of thinning of bones.

Resistance Training Tips

Ms. Swati Kapoor, Dietitian/Nutritionist
No pain, no gain! Have you read it on some t-shirts, gyms or might have heard weight lifters say it. It is true to gain strength, endurance, build lean muscles and lose fat resistance training is very beneficial. It is simply resistance of the muscles to weight applied on it. More the weight better the results of resistance training would come out to be.Resistance training can be done with dumbbells, barbells, kettle bells, cables, body weight etc. Some of you looking for quick weight loss, toning your body for summers, weddings or any important occasion resistance training can get you into the shape fast. Being consistent in training the muscles grow with bone mass as well making you stronger and resistance to more force. One basic fundamental of resistance training is progressive overload. The term means that you increase the workload overtime as the muscles get accustomed to the weight and the objective of gaining mass and power.Tips for resistance trainingMotivation: Resistance training pushes you to new limits. Every time you do resistance training it will test your guts and your resistance to bear the pain and complete the workout. You have to be consistent in following your routine and stay motivated.Weights: Weights help provide resistance to the muscles and increasing more weight will increase in strength and power and build great muscles improving the physical appearance of the muscles. If you want to tone up your body resistance training could work well for you.Diet: Muscles require protein to recover from the wear and tear caused by the training. Rich diet with protein rich foods should be included to help the muscle repair fast and grow in strength and mass. Balance your diet with carbohydrates for energy.Rest: Like us muscles require rest too. As too much resistance makes the muscle tear and wear and thus needs time to repair. Rest is equally important for muscles to grow and resist more stress on it.Resistance training is a great way to get active. It gets you into shape and makes you all the way more powerful. It is not only with weights but resistance can be offered to the body with elastic bands and other things. Weak people, old people, inactive people looking for a makeover resistance training can get you strengthen up and get going.

Best Weight Lifting Exercises

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles in the body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber. There are many exercises that help develop and strengthen various skeletal muscles in the body. Below is  the list of  best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.Best Weight Lifting ExercisesBest Weight Lifting Biceps ExercisesBarbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not more than 10 reps. You can do it alternately and do it with barbells for proportionate growth.Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mass and strength. Helps work the fore arms also.Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.Read and watch to know about 5 biceps exercises for big musclesBest Weight Lifting Triceps ExerciseDumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.Dips: Keep your body upright to allow maximum tension on the triceps to build power, strength and mass. You can do dips with a bench, parallel bars or by the side of your bed.Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.Best Weight Lifting Shoulders ExerciseOne Arm Cable Pulley Rows: This exercise builds muscle mass and strength and brings power to the shoulders. You can do upright rows with barbells or dumbbells.Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.Best Weight Lifting Chest ExerciseBench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.Best Weight Lifting Back ExercisePull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.Deadlift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.Best Weight Lifting Abs ExerciseCrunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.Mountain Climbing: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdominal region and can be done with bent knee raises and straight knee leg raise. It builds strength and endurance in the ab region.Cross-Body Crunch: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.Best Weight Lifting Quadriceps ExerciseSquats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbells for bigger and toned muscles.Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.Best Weight Lifting Hamstring ExerciseRomanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs straight and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.Seated Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.Best Weight Lifting Calves ExerciseStanding Calf Raise: It involves raising your body slowly on your toes and stretching the most while at the top. Don't jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.Single Leg Standing Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don't hurry through.Best Weight Lifting Forearms ExerciseWrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.Reverse Curl: This exercise works the outer forearms. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.

Weight Loss Exercises for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight loss is a simple combination of healthy eating and regular exercising. Most women find it easier to diet than exercise simply because controlling what you eat is more convenient than actually taking time out to exercise. Some people see results easily with watching what you eat but most have to start exercising to lose weight or have been strictly recommended by the doctor for better health.Before we talk about which are the best weight loss exercises for women let us highlight two important benefits of exercising. Working out at least 20 minutes a day helps the body absorb the food better resulting in better regulation of your metabolism. Besides what most of us don't know about exercising is that it helps release “happy hormones” in the body that helps naturally stimulate your mood helping you destress, reduce anxiety and in general feel good about your self. If you dont like exercising alone you can get your friends together to help you get started on a routine. Here are a few exercise techniques that you help you get started immediately.CardioTraining: By far the best exercise for women to lose weight. Cardio is an aerobic form of exercise that involves your heart working more to pump blood which therefore will burn more calories besides keeping your heart strong.Equipment free cardio exercises for women:– Running: Running is an excellent cardio exercises. Running with proper hydration can help you shed that extra weight by burning serious calories. A 60 kg person can easily burn 300 calories in 30 minutes. Running tips can help you not only burn effective calories but also to prevent injury while running.– Ghost/Invisible Skipping: Simplest, yet most effective exercises you can do to burn calories and to increase cardiovascular endurance. Jumping rope can match a total body workout in just 15 to 20 minutes.Whether it is floor or step aerobics, cycling, skipping, treadmill walking or running, or elliptical trainer, cardio exercises is an effective way of burning calories but remember that overtraining can lead to injury and even make you hit weight loss plateau which is difficult to break. Strength Training: Weight loss exercises for women tend to have a different focus than men. While men concentrate on building muscular chest, biceps and defining abs, women focus their attention on getting a thinner waist, toning upper arms, getting a flat stomach and shaping hips and thighs. A strength training routine with a good mix of exercises customized to an individual’s needs can help get you the ideal figure.Strength training exercises that address target areas for women:– Thighs: Lunges and Squats are best for working out both inner and outer thigh. Lunges – a compound leg directly improves your performance of natural, everyday movements besides sculpting your legs. Add variation like side lunges, lunges with rotation or even dumbbell lunges to hail additional benefits. Dumbbell lunges works on “core” muscles (i.e. abs, obliques, lower back) to help core strengthening as well. Hips: When people think of training glutes, they think of standing leg Kick back as a best exercise. When doing glute kick back, make sure to get a full range of motion by brining your leg as far forward and then extending leg back as far as possible. Following a simple cardio & strength training routine for about 20 minutes a day is enough to start feeling the difference with in a week! Besides it will help boost your immunity, improve your blood flow and make you feel & look younger.

Pre-Workout Nutrition to Maximise Effects of Training

Dr. Ameet Thakkar, General Physician
Both pre and post-workout supplementation can greatly increase the effectiveness of your training routine. However, this must be done consistently and properly. Without proper nutrition and right kinds of training, your body won't have a maximal response when it comes to building lean muscle mass. From this perspective, training and diet are equally important and should not be considered as separate factors.The food and supplements that you take, along with the work that you perform in the gym, are both part of your training and both are equally important. It's not about the athlete who trained harder, but it's about the athlete who trained smarter.When exercising and working out, your body goes through acute changes in the metabolic environment of muscle tissue. First there is a significant increase in blood flow to working muscles and also a sharp increase in catecholamines (e.g. noradrenalin, adrenalin). As a result, catabolism (muscle breakdown) develops during exercise, and anabolism (muscle building) immediately after exercise. Since these changes are acute, some lasting only a few hours, the pre exercise meal is crucial to optimizing the anabolic effect of exercise. BEFORE EXERCISEIn order to get the most out of your pre-workout meal, you need energy. This is where carbohydrates come into play. You need carbohydrates to store energy and to take advantage of increased blood flow to muscle tissue. CarbohydratesExercise places great demand on glycogen stores. The harder and more vigorous you train, the greater demand this puts on your glycogen stores. Glycogen is the sugar stored in the liver and muscles. Since high intensity exercise burns energy at such a high rate, the body is unable to supply sufficient oxygen to be able to use fat for fuel. Instead, it must use sugar found in the muscle and in the blood. If you consume simple sugars right before you exercise, you can reduce the amount of glycogen used during exercise, which will certainly help to increase and prolong performance. More importantly, higher glycogen and insulin levels appears to create an anabolic hormonal environment favourable to building muscle. Proper carbohydrate intake prior to exercise provides more energy to the muscles and provides a greater effect on the power from muscle fibers, primarily fast twitch muscle fibers that are used during weight lifting. Also, the effect of cortisol, a stress induced hormone, is reduced. This means that your body will be placed in a more conducive environment towards building muscle instead of breaking it down to get through the exercise session.ProteinAnother pre-workout strategy involves pumping more blood to your working muscles. Since the amount and availability of amino acids is often the limiting factor for protein synthesis, a pre-workout protein meal will enhance the delivery of amino acids to muscle tissue to proper muscular growth and recovery. Research has confirmed the effectiveness of a pre-workout protein drink. Research has confirmed that you deliver greater amounts of amino acids during exercise when you consume protein before a workout than after. There is also a significant difference in amino acid delivery in the first hour after exercise, with the protein drink providing a significant advantage before you workout.Net amino acid uptake throughout the muscle is twice as high with a pre-workout protein drink as compared to consuming it after. Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, was much higher when amino acids were taken during the pre-workout stage. As a result, this indicates that the body and muscles respond more effectively to protein immediately before resistance exercise than after exercise. This is primarily because of an increased delivery of amino acids to the muscle.CaffeineCaffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, and it releases glucose into your blood stream for extra energy. Caffeine is going to extend your endurance, make you more powerful, and it will have an ergogenic effect on muscle.Beta-AlanineWhen we exercise, especially when it’s high intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles pH to drop (become more acidic). H+ causes your muscles pH to drop, in turn decreasing your strength and causing you to fatigue faster. These limitations stop you from adequately overloading your muscles and forcing NEW muscle gains. Beta alanine prevents the drop in ph within our muscle by boosting the synthesis of another amino acid carnosine. Carnosine helps stabilize muscular pH by soaking up hydrogen ions (H+) that are released at an accelerated rate during exercise. Beta alanine can increase carnosine concentration by 65%. L-ArginineL-arginine is a vasodilator -- that is, it dilates the blood vessels, allowing more blood to pass through at once. Arginine stimulates protein production. It also help your body manufacture creatine, a protein that contributes to muscle mass and power. L-arginine is necessary to get rid of waste also- so it’s going to flush out toxins and it will help the body get rid of creatinine, the waste product associated with the process of manufacturing creatine.Creatine(ATP) molecules are the main fuel for the enzyme motors of the muscle in initial high-intensity muscle activity. During muscle contraction, ATP (adenosine tri-phosphate) loses a phosphate molecule to create energy and gets converted to adenosine di-phosphate (ADP). Now in order to produce more energy, ADP must be converted back to ATP. Now when ATP is depleted, creatine acts as a source of phosphate and converts the ADP molecule to ATP molecule. The more creatine that is available to the body, the faster the body can produce ATP molecules, so that more and more energy is available for the muscle contractions. This is how creatine acts as a great energy source for short bursts of exercise such as sprinting, bodybuilding and other athletic activities. These increased amounts of creatine slow the possibility of fatigue and enhancesrecovery. Also creatine helps promote muscle growth and development, because it increases the number of satellite cells and nuclei in the muscle. You can’t grow bigger muscles without additional nuclei bringing recruited to take care of the extra muscle. Creatine intake along with training has been shown in many studies to cause a substantial increase in the number of satellite cells and myonuclei compared to strength training alone, and strength training with protein intake.It is advisable not to consume these ingredients without consultation with your physician or a qualified trainer