The 15 Most Important Exercises for Men
© Provided by Men's Fitness5 Ways to Get More Motivated to Go to the GymBuild muscle, burn fat, and transform your body with these essential moves.Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads.But some exercises have withstood the test of time, no matter what your approach. These moves have become staples in every serious lifter’s plan. If you're serious about your gym routine at all, make sure you add these into your workouts.
BENCH PRESS
© AMIEvery gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine with that the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.The Perfect Bench Press >>>
DUMBBELL ROMANIAN DEADLIFT
© AMIThis could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they're truly impressed by a good set of legs, and a butt usually comes with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.
KETTLEBELL SWING
© AMIOften confused as a squat and front raise combo for the legs and shoulders respectively, this move is actually an explosive hip hinge, great for the glutes and conditioning. When done properly, the hip-hinge movement combined with the cardio due to the explosiveness of the movement makes for a strong, ripped physique any guy would be jealous of.The Perfect Kettlebell Swing >>>
SUSPENDED PUSHUP
© AMITrainers far and wide have touted the usefulness of suspension-training systems like the TRX for years, and the fitness population is starting to catch on. In a pushup, the instability of the handles leads to more muscle fiber activation, in turn leading to more strength and muscle development in less time than in other variations of the classic pushup, as well as long-term health for your shoulders.
PULL-UP
© AMINothing quite says “I’m big” like a wide set of shoulders, and a wide back is a big part of that. The best move for developing those big, fan-shaped muscles (latissimus dorsi, aka, the lats) that make your shoulders look wide is the traditional pullup. It’s a big, multijoint move, which leads to testosterone release, meaning strength and overall muscle development will be enhanced.
MEDICINE BALL SLAM
© AMISome guys work for a lifetime to develop a ripped midsection like the fitness models we see in magazines. Others know the secret of disciplined eating and the best exercises for abs out there, none of which are a crunch or variation. The medicine ball slam carves out gorges in the midsection, making your abs look like a street map of midtown Manhattan and adds a good amount of cardio to your workout so you can maintain that look.The Four Medicine Ball Moves That Carve Your Core >>>
SWISS BALL ROLLOUT
© AMIAlthough very challenging, the Swiss ball rollout is an essential part of anyone’s quest for a six-pack. As you roll out on the ball, the abs are put under increasing tension, and any fitness expert knows that one of the secrets to building ripped, lean muscle is high muscular tension. Use this move in place of a crunch to carve out a defined six-pack.How to Get the Abdominal V >>>
BANDED GOOD MORNING
© AMIAlthough this move looks like it would hurt your lower back, it in fact has the opposite effect. The good morning is a great developer for the lower back, and the use of a band makes it more like a physical therapy exercise than a traditional lift. Not only that, but this exercise will assist you in the squat, allowing you to load up more weight on the bar.Fitness on the Fly: How to Do Good Mornings with Resistance Bands >>>
FARMER'S WALK
© AMIYes, it's tempting to walk into the gym and immediately start tinkering with the most complicated machine you can find. But sometimes, the best workout you can do is just hefting around some heavy stuff.After your workout, try carrying a pair of 70-pound dumbbells around for more than 30 seconds; your forearms will be on fire. After a few weeks of this, you can expect your weights to start increasing faster than ever before.
HAMSTRING CURL
© AMIOkay, yeah, it looks a little silly. But unlike the leg curl machine, a hamstring curl on a physio ball takes a lot of stress off your knees, and forces you to coordinate your upper and lower body as you hammer your hamstrings—without putting any major joints at risk. It’s a great finishing move for hamstrings, and the physio ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift.Hammer Your Hamstrings >>>
SUSPENDED INVERTED ROW
© AMIMore often than not, a move done with both sides of the body involved will not expose weaknesses or imbalance. This variation of the row is an exception—it will make your shortcomings seem even more pronounced. But keep your chin up, dude: A suspension trainer will help correct those imbalances or weakness, leading to long-term joint health due to correct movement patterns.Ask Men's Fitness: What's the Benefit of a Suspension Trainer? >>>
BARBELL OVERHEAD PRESS
© AMISome would argue that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. Because it demands huge effort from your abs and all the assistance muscles that get used to press the barbell overhead, this move leads to a set of shoulders that look like cannonballs and will develop the chest just as well as any other move.Two Tips to Increase Your Lifts: Overhead Press >>>
BARBELL HIP THRUST
© AMIThe biggest set of muscles in your body (relative size) are the glutes. This move hits them directly. Strong glutes not only lead to a healthy back and flexible hamstrings—meaning fewer long-term strength and flexibility problems—but also do wonders for filling out a pair of jeans. And yeah: Women notice.How to Build Your Glutes >>>
Miles Teller, October 2015
© AMIWORK FOR WHAT YOU WANT, PROVE EVERYONE WRONG“You can’t wait for people to tell you [you have what it takes]. You have to tell them.”When Teller was cast to play Vinny “the Pazmanian Devil” Pazienza (the five-time world boxing champion) in, Bleed for This, he wasn't the obvious choice.“At the time I was 188 pounds and 19% body fat. Breakfast was protein powder, ice, water, a splash of almond milk, and some frozen fruit—like, maybe, 10 blueberries. Anytime I had two hours, I worked out.”And in the end...“We did this test: Without any fat, my body would weigh 155 pounds—just my muscle and bones. That means I was carrying only 13 extra pounds. I felt superlight. I felt incredible.”Go here to read the full interview with Miles Teller.Yeah, Miles Teller Is Pretty Ripped in the New 'Bleed for This’ Trailer >>>
10 Recovery Methods That Really Work
© Doug InglishIce baths have been long regarded as the hail mary of muscle recovery, but new research from Queensland University of Technology and The University of Queensland is throwing cold water on its supposed efficacy.In the study, published in the Journal of Physiology, researches asked 21 physically active men to begin a strength-training regimen two days a week for 12 weeks. About half the group withstood a 10-minute post-workout ice bath at a numbing 50 degrees Fahrenheit, while the rest had a warm down on an exercise bike. At the end of the 12 weeks, those who performed an active warm down had more strength and muscle mass than those who cooled down in an ice bath.A subsequent follow-up study took muscle biopsies from men after they performed single-leg strength exercises, then either took an ice bath or actively warmed down. This time, researchers found that ice baths stunted activity within satellite cells—essentially muscle “stem cells”—and activity in pathways needed to build bigger, stronger muscles."We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," says Dr. Llion Roberts, one of the study authors.The researchers surmise athletes who use ice baths after workouts will see less long-term muscle growth than those who choose active warm downs. The reason why this happens isn’t entirely definitive, but their best guess is that cold water immersion reduces muscle blood flow.Bottom line: While the cold water may numb your sore muscles and help heal injuries, it’s not the best recovery method after a strength session. Here are 10 great recovery methods to try instead.
Massage
© Martin Dimitrov/E+/Getty ImagesMassages feel ah-mazing, especially after a grueling workout—and their benefits aren’t just skin deep either. Soft tissue massage is exceptionally good for bone-weary athletes and people with inflammation-related chronic conditions like arthritis and muscular dystrophy, according to research from McMaster University. Vigorous exercise causes small tears in your muscle fibers, and your body's natural repair process naturally leads to inflammation and soreness.To see if massage truly aids recovery, the researchers biopsied volunteers’ legs over the course of three sessions—once while at rest, a second time after they’d vigorously exercised on a stationary bike and received a 10-minute massage on one thigh, and a third biopsy two and a half hours after the second to track the repair processes between the massaged and un-massaged legs.Unsurprisingly, massage reduced the production of cytokines, which play a critical role in inflammation, and stimulated mitochondria—the tiny powerhouses inside your cells that convert glucose into energy for cell function and repair. So make sure to schedule regular massages; your muscles will adapt better to the demands of increased exercise.
Epsom Salt Bath
© AMIYou may not be keen on taking baths, but soaking in Epsom salts can have some seriously relaxing effects on your mind and body. The salts contain magnesium sulfate, which help promote muscle relaxation, so your achy, cramped problem areas loosen. Internally, as your muscles soak in the solution, your blood vessels dilate, releasing some of the built up waste products in your body. Plus, the heat from the bath will help you release even more pent-up metabolic waste and toxins in your body, since it enhances perspiration.
Electrical Stimulation
© AMIWhen it comes to restoring work capacity in your skeletal muscles, electrical stimulation helps you recover faster than traditional passive rest, according to research published in the Journal of Strength and Conditioning Research. In the study, participants’ maximum voluntary contraction (greatest amount of tension a muscle can generate and hold), work capacity, and blood flow (in calf muscles) were measured 10 minutes before they went through an extensive run session, then tested again both four hours and 18 hours after. Two days later, after resting, the runners completed another run.The EMS increased their maximum voluntary contraction, work capacity (likely because fast twitch muscles were activated), and blood flow. When it comes to a speedier recovery, it’s no shock electric stimulation shows great promise. Most physical therapy centers are equipped with an EMS machine, but can also get one of your own. Try Marc Pro, an over-the-counter portable electrical stimulation device that comes with adhesive electrode pads and knobs for adjusting intensity. $649.95, marcpro.com/store. Payment plans available.
Foam Rolling
© AMIIf you’re like most Americans, you sit for a good portion of the day, so by the time you hit the gym, you’re body’s locked up and more prone to injury. Foam rolling helps increase your muscles’ range of motion and elasticity before a workout, and there are even more benefits after. You can relieve any post-workout tightness or pain, and help break up scar tissue or knots that could otherwise cause chronic aches and pains if left unattended.Furthermore, vibrating foam rollers can maximize results by penetrating deeper into your muscles (think deep-tissue massage meets traditional foam roller). In fact, a study from the American Journal of Physical Medicine & Rehabilitation found vibration therapy after resistance training delayed the onset of muscle soreness and significantly recovered athletes’ range of motion (as compared to young men who didn’t receive any treatment). Foam rolling has also been known to help flush out waste products and increase blood circulation—so get rolling.Try RollingFWD High-Tech Vibrating Foam Roller, available in 36” full length or 18” travel size. It’s equipped with three speeds, soft touch foam, plus an 11-hour lithium ion battery. $199 for 18” and $249 for 36” via Kickstarter. Limited availability began September 16.
Compression
© AMIIf you’re a sprinter, basketball player, or bodybuilder, compression gear can be incredibly advantageous, according to a 2013 review of more than 30 studies from the International Journal of Sports Physiology and Performance. In situations where an athlete is engaging in explosive movements—like sprinting, leaping and jerking—compression gear is definitely a go. Athletes observed improvements, though small to moderate, in their recovery of maximal strength and power (especially in vertical jumps), reductions in muscle swelling and perceived pain, and the presence of blood lactate.Try SKINS RY400 Men's Compression Long Tights for Recovery. The gradient compression delivers more oxygen-rich blood to your resting muscles, reducing tenderness and delayed onset muscle soreness. $83.99, skins.net/usa.And don't count out compression technology in your everyday life. ITEM m6 is the first-ever legwear brand to create fashion-forward, medical-grade socks (read: you won’t look like you walked out of a hospital, but you'll feel the difference) that help improve the flow of oxygen through your entire body. From your morning commute to your flight overseas, these are for the man who does it all. $34-$55, shop.itemm6usa.com.
Sleep
© AMIYour body’s natural production of growth hormone (muscle-building chemical) increases during deep stages of sleep, as does protein synthesis. That’s why you always hear how athletes get about eight to nine hours of shuteye every night, according to the National Sleep Foundation. You need that time to properly recover from a hard workout.
Post-Workout Protein
© AMIThrowing back a protein shake or eating a protein-filled meal after your workout ensures your body has enough fuel to rebuild and recover. The same goes for nighttime. According to research published in Medicine and Science in Sports and Exercise, casein protein ingestion immediately before sleep resulted in increased circulating amino acid levels, whole-body protein synthesis rates, net protein balance, and overall recovery in young men.
Chocolate Milk
© AMIThe perfect recovery ratio of carbohydrates to protein is 4:1, according to a growing roster of studies. So if you're out of protein-shake mix, instead of throwing back a sugary sports drink, opt for chocolate milk. Believe it or not—believe it, actually—your childhood favorite is a powerful recovery option, according to a study from the Journal of Applied Physiology, Nutrition, and Metabolism. Researchers found exercisers are able to retain more than twice the amount of fluid in chocolate milk than in a sports drink after a workout. In short, when it comes to chocolate milk, your body is able to absorb more protein in less volume.
Tart Cherry Juice
© AMIJewel-toned fruits are generally the most nutritious because the bright colors come from nutrients. In this case, the red color in cherries comes from anthocyanins, which help reduce pain and inflammation, effectively improving exercise recovery time, reducing muscle damage, and oxidative stress, according to research from the Scandinavian Journal of Medicine & Science in Sports. Don’t go overboard, though; limit yourself to one cup a day at most and reap the benefits.
Water
© AMIWhen you work out, you need to replenish the water you lose from sweat, because exercising while dehydrated can damage your muscles and reduce your body’s ability to repair itself. If you’re thirsty, drink. If your pee looks like apple juice, drink. If you haven’t had a drink of water in a few hours… you get the gist.
Bacon
© AMIYeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.
Starting Supps
© AMIFeeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps.When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals.“The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.”Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that."So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.
If You’re Feeling Tired at the Gym…
© AMIConsider taking: CaffeineHardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says.Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout.You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.
If You Run Out of Energy Mid-Workout...
© AMIConsider taking: Carb supplements.“Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts.“There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.”Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says.When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts.How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade.You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.
If Your Muscles Get Too Tired From Lifting…
© AMIConsider Taking: CreatineCreatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says.And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family.When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.”Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says.You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.
If You’re Feeling Beat-Up After Long Workouts...
© AMIConsider taking: Omega-3 Fatty AcidsA large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.”When to take: Bogden suggests taking an omega-3 supp after a workout.How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says.You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”
If You’re Supplementing With Protein Powder...
© AMIConsider taking: ProbioticsYes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood.When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says.How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement.You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.
If You’re Not Sleeping Well...
© AMIConsider taking: MagnesiumLike Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.”When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says.How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
Miles Teller, October 2015
© Provided by Men's Fitness5 Ways to Get More Motivated to Go to the GymWORK FOR WHAT YOU WANT, PROVE EVERYONE WRONG“You can’t wait for people to tell you [you have what it takes]. You have to tell them.”When Teller was cast to play Vinny “the Pazmanian Devil” Pazienza (the five-time world boxing champion) in, Bleed for This, he wasn't the obvious choice.“At the time I was 188 pounds and 19% body fat. Breakfast was protein powder, ice, water, a splash of almond milk, and some frozen fruit—like, maybe, 10 blueberries. Anytime I had two hours, I worked out.”And in the end...“We did this test: Without any fat, my body would weigh 155 pounds—just my muscle and bones. That means I was carrying only 13 extra pounds. I felt superlight. I felt incredible.”Go here to read the full interview with Miles Teller.Yeah, Miles Teller Is Pretty Ripped in the New 'Bleed for This’ Trailer >>>
10 Recovery Methods That Really Work
© Doug InglishIce baths have been long regarded as the hail mary of muscle recovery, but new research from Queensland University of Technology and The University of Queensland is throwing cold water on its supposed efficacy.In the study, published in the Journal of Physiology, researches asked 21 physically active men to begin a strength-training regimen two days a week for 12 weeks. About half the group withstood a 10-minute post-workout ice bath at a numbing 50 degrees Fahrenheit, while the rest had a warm down on an exercise bike. At the end of the 12 weeks, those who performed an active warm down had more strength and muscle mass than those who cooled down in an ice bath.A subsequent follow-up study took muscle biopsies from men after they performed single-leg strength exercises, then either took an ice bath or actively warmed down. This time, researchers found that ice baths stunted activity within satellite cells—essentially muscle “stem cells”—and activity in pathways needed to build bigger, stronger muscles."We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," says Dr. Llion Roberts, one of the study authors.The researchers surmise athletes who use ice baths after workouts will see less long-term muscle growth than those who choose active warm downs. The reason why this happens isn’t entirely definitive, but their best guess is that cold water immersion reduces muscle blood flow.Bottom line: While the cold water may numb your sore muscles and help heal injuries, it’s not the best recovery method after a strength session. Here are 10 great recovery methods to try instead.
Massage
© Martin Dimitrov/E+/Getty ImagesMassages feel ah-mazing, especially after a grueling workout—and their benefits aren’t just skin deep either. Soft tissue massage is exceptionally good for bone-weary athletes and people with inflammation-related chronic conditions like arthritis and muscular dystrophy, according to research from McMaster University. Vigorous exercise causes small tears in your muscle fibers, and your body's natural repair process naturally leads to inflammation and soreness.To see if massage truly aids recovery, the researchers biopsied volunteers’ legs over the course of three sessions—once while at rest, a second time after they’d vigorously exercised on a stationary bike and received a 10-minute massage on one thigh, and a third biopsy two and a half hours after the second to track the repair processes between the massaged and un-massaged legs.Unsurprisingly, massage reduced the production of cytokines, which play a critical role in inflammation, and stimulated mitochondria—the tiny powerhouses inside your cells that convert glucose into energy for cell function and repair. So make sure to schedule regular massages; your muscles will adapt better to the demands of increased exercise.
Epsom Salt Bath
© AMIYou may not be keen on taking baths, but soaking in Epsom salts can have some seriously relaxing effects on your mind and body. The salts contain magnesium sulfate, which help promote muscle relaxation, so your achy, cramped problem areas loosen. Internally, as your muscles soak in the solution, your blood vessels dilate, releasing some of the built up waste products in your body. Plus, the heat from the bath will help you release even more pent-up metabolic waste and toxins in your body, since it enhances perspiration.
Electrical Stimulation
© AMIWhen it comes to restoring work capacity in your skeletal muscles, electrical stimulation helps you recover faster than traditional passive rest, according to research published in the Journal of Strength and Conditioning Research. In the study, participants’ maximum voluntary contraction (greatest amount of tension a muscle can generate and hold), work capacity, and blood flow (in calf muscles) were measured 10 minutes before they went through an extensive run session, then tested again both four hours and 18 hours after. Two days later, after resting, the runners completed another run.The EMS increased their maximum voluntary contraction, work capacity (likely because fast twitch muscles were activated), and blood flow. When it comes to a speedier recovery, it’s no shock electric stimulation shows great promise. Most physical therapy centers are equipped with an EMS machine, but can also get one of your own. Try Marc Pro, an over-the-counter portable electrical stimulation device that comes with adhesive electrode pads and knobs for adjusting intensity. $649.95, marcpro.com/store. Payment plans available.
Foam Rolling
© AMIIf you’re like most Americans, you sit for a good portion of the day, so by the time you hit the gym, you’re body’s locked up and more prone to injury. Foam rolling helps increase your muscles’ range of motion and elasticity before a workout, and there are even more benefits after. You can relieve any post-workout tightness or pain, and help break up scar tissue or knots that could otherwise cause chronic aches and pains if left unattended.Furthermore, vibrating foam rollers can maximize results by penetrating deeper into your muscles (think deep-tissue massage meets traditional foam roller). In fact, a study from the American Journal of Physical Medicine & Rehabilitation found vibration therapy after resistance training delayed the onset of muscle soreness and significantly recovered athletes’ range of motion (as compared to young men who didn’t receive any treatment). Foam rolling has also been known to help flush out waste products and increase blood circulation—so get rolling.Try RollingFWD High-Tech Vibrating Foam Roller, available in 36” full length or 18” travel size. It’s equipped with three speeds, soft touch foam, plus an 11-hour lithium ion battery. $199 for 18” and $249 for 36” via Kickstarter. Limited availability began September 16.
Compression
© AMIIf you’re a sprinter, basketball player, or bodybuilder, compression gear can be incredibly advantageous, according to a 2013 review of more than 30 studies from the International Journal of Sports Physiology and Performance. In situations where an athlete is engaging in explosive movements—like sprinting, leaping and jerking—compression gear is definitely a go. Athletes observed improvements, though small to moderate, in their recovery of maximal strength and power (especially in vertical jumps), reductions in muscle swelling and perceived pain, and the presence of blood lactate.Try SKINS RY400 Men's Compression Long Tights for Recovery. The gradient compression delivers more oxygen-rich blood to your resting muscles, reducing tenderness and delayed onset muscle soreness. $83.99, skins.net/usa.And don't count out compression technology in your everyday life. ITEM m6 is the first-ever legwear brand to create fashion-forward, medical-grade socks (read: you won’t look like you walked out of a hospital, but you'll feel the difference) that help improve the flow of oxygen through your entire body. From your morning commute to your flight overseas, these are for the man who does it all. $34-$55, shop.itemm6usa.com.
Sleep
© AMIYour body’s natural production of growth hormone (muscle-building chemical) increases during deep stages of sleep, as does protein synthesis. That’s why you always hear how athletes get about eight to nine hours of shuteye every night, according to the National Sleep Foundation. You need that time to properly recover from a hard workout.
Post-Workout Protein
© AMIThrowing back a protein shake or eating a protein-filled meal after your workout ensures your body has enough fuel to rebuild and recover. The same goes for nighttime. According to research published in Medicine and Science in Sports and Exercise, casein protein ingestion immediately before sleep resulted in increased circulating amino acid levels, whole-body protein synthesis rates, net protein balance, and overall recovery in young men.
Chocolate Milk
© AMIThe perfect recovery ratio of carbohydrates to protein is 4:1, according to a growing roster of studies. So if you're out of protein-shake mix, instead of throwing back a sugary sports drink, opt for chocolate milk. Believe it or not—believe it, actually—your childhood favorite is a powerful recovery option, according to a study from the Journal of Applied Physiology, Nutrition, and Metabolism. Researchers found exercisers are able to retain more than twice the amount of fluid in chocolate milk than in a sports drink after a workout. In short, when it comes to chocolate milk, your body is able to absorb more protein in less volume.
Tart Cherry Juice
© AMIJewel-toned fruits are generally the most nutritious because the bright colors come from nutrients. In this case, the red color in cherries comes from anthocyanins, which help reduce pain and inflammation, effectively improving exercise recovery time, reducing muscle damage, and oxidative stress, according to research from the Scandinavian Journal of Medicine & Science in Sports. Don’t go overboard, though; limit yourself to one cup a day at most and reap the benefits.
Water
© AMIWhen you work out, you need to replenish the water you lose from sweat, because exercising while dehydrated can damage your muscles and reduce your body’s ability to repair itself. If you’re thirsty, drink. If your pee looks like apple juice, drink. If you haven’t had a drink of water in a few hours… you get the gist.
Bacon
© AMIYeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.
Starting Supps
© AMIFeeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps.When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals.“The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.”Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that."So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.
If You’re Feeling Tired at the Gym…
© AMIConsider taking: CaffeineHardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says.Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout.You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.
If You Run Out of Energy Mid-Workout...
© AMIConsider taking: Carb supplements.“Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts.“There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.”Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says.When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts.How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade.You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.
If Your Muscles Get Too Tired From Lifting…
© AMIConsider Taking: CreatineCreatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says.And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family.When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.”Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says.You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.
If You’re Feeling Beat-Up After Long Workouts...
© AMIConsider taking: Omega-3 Fatty AcidsA large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.”When to take: Bogden suggests taking an omega-3 supp after a workout.How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says.You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”
If You’re Supplementing With Protein Powder...
© AMIConsider taking: ProbioticsYes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood.When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says.How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement.You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.
If You’re Not Sleeping Well...
© AMIConsider taking: MagnesiumLike Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.”When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says.How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
10 Recovery Methods That Really Work
© Provided by Men's Fitness5 Ways to Get More Motivated to Go to the GymIce baths have been long regarded as the hail mary of muscle recovery, but new research from Queensland University of Technology and The University of Queensland is throwing cold water on its supposed efficacy.In the study, published in the Journal of Physiology, researches asked 21 physically active men to begin a strength-training regimen two days a week for 12 weeks. About half the group withstood a 10-minute post-workout ice bath at a numbing 50 degrees Fahrenheit, while the rest had a warm down on an exercise bike. At the end of the 12 weeks, those who performed an active warm down had more strength and muscle mass than those who cooled down in an ice bath.A subsequent follow-up study took muscle biopsies from men after they performed single-leg strength exercises, then either took an ice bath or actively warmed down. This time, researchers found that ice baths stunted activity within satellite cells—essentially muscle “stem cells”—and activity in pathways needed to build bigger, stronger muscles."We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," says Dr. Llion Roberts, one of the study authors.The researchers surmise athletes who use ice baths after workouts will see less long-term muscle growth than those who choose active warm downs. The reason why this happens isn’t entirely definitive, but their best guess is that cold water immersion reduces muscle blood flow.Bottom line: While the cold water may numb your sore muscles and help heal injuries, it’s not the best recovery method after a strength session. Here are 10 great recovery methods to try instead.
Massage
© Martin Dimitrov/E+/Getty ImagesMassages feel ah-mazing, especially after a grueling workout—and their benefits aren’t just skin deep either. Soft tissue massage is exceptionally good for bone-weary athletes and people with inflammation-related chronic conditions like arthritis and muscular dystrophy, according to research from McMaster University. Vigorous exercise causes small tears in your muscle fibers, and your body's natural repair process naturally leads to inflammation and soreness.To see if massage truly aids recovery, the researchers biopsied volunteers’ legs over the course of three sessions—once while at rest, a second time after they’d vigorously exercised on a stationary bike and received a 10-minute massage on one thigh, and a third biopsy two and a half hours after the second to track the repair processes between the massaged and un-massaged legs.Unsurprisingly, massage reduced the production of cytokines, which play a critical role in inflammation, and stimulated mitochondria—the tiny powerhouses inside your cells that convert glucose into energy for cell function and repair. So make sure to schedule regular massages; your muscles will adapt better to the demands of increased exercise.
Epsom Salt Bath
© AMIYou may not be keen on taking baths, but soaking in Epsom salts can have some seriously relaxing effects on your mind and body. The salts contain magnesium sulfate, which help promote muscle relaxation, so your achy, cramped problem areas loosen. Internally, as your muscles soak in the solution, your blood vessels dilate, releasing some of the built up waste products in your body. Plus, the heat from the bath will help you release even more pent-up metabolic waste and toxins in your body, since it enhances perspiration.
Electrical Stimulation
© AMIWhen it comes to restoring work capacity in your skeletal muscles, electrical stimulation helps you recover faster than traditional passive rest, according to research published in the Journal of Strength and Conditioning Research. In the study, participants’ maximum voluntary contraction (greatest amount of tension a muscle can generate and hold), work capacity, and blood flow (in calf muscles) were measured 10 minutes before they went through an extensive run session, then tested again both four hours and 18 hours after. Two days later, after resting, the runners completed another run.The EMS increased their maximum voluntary contraction, work capacity (likely because fast twitch muscles were activated), and blood flow. When it comes to a speedier recovery, it’s no shock electric stimulation shows great promise. Most physical therapy centers are equipped with an EMS machine, but can also get one of your own. Try Marc Pro, an over-the-counter portable electrical stimulation device that comes with adhesive electrode pads and knobs for adjusting intensity. $649.95, marcpro.com/store. Payment plans available.
Foam Rolling
© AMIIf you’re like most Americans, you sit for a good portion of the day, so by the time you hit the gym, you’re body’s locked up and more prone to injury. Foam rolling helps increase your muscles’ range of motion and elasticity before a workout, and there are even more benefits after. You can relieve any post-workout tightness or pain, and help break up scar tissue or knots that could otherwise cause chronic aches and pains if left unattended.Furthermore, vibrating foam rollers can maximize results by penetrating deeper into your muscles (think deep-tissue massage meets traditional foam roller). In fact, a study from the American Journal of Physical Medicine & Rehabilitation found vibration therapy after resistance training delayed the onset of muscle soreness and significantly recovered athletes’ range of motion (as compared to young men who didn’t receive any treatment). Foam rolling has also been known to help flush out waste products and increase blood circulation—so get rolling.Try RollingFWD High-Tech Vibrating Foam Roller, available in 36” full length or 18” travel size. It’s equipped with three speeds, soft touch foam, plus an 11-hour lithium ion battery. $199 for 18” and $249 for 36” via Kickstarter. Limited availability began September 16.
Compression
© AMIIf you’re a sprinter, basketball player, or bodybuilder, compression gear can be incredibly advantageous, according to a 2013 review of more than 30 studies from the International Journal of Sports Physiology and Performance. In situations where an athlete is engaging in explosive movements—like sprinting, leaping and jerking—compression gear is definitely a go. Athletes observed improvements, though small to moderate, in their recovery of maximal strength and power (especially in vertical jumps), reductions in muscle swelling and perceived pain, and the presence of blood lactate.Try SKINS RY400 Men's Compression Long Tights for Recovery. The gradient compression delivers more oxygen-rich blood to your resting muscles, reducing tenderness and delayed onset muscle soreness. $83.99, skins.net/usa.And don't count out compression technology in your everyday life. ITEM m6 is the first-ever legwear brand to create fashion-forward, medical-grade socks (read: you won’t look like you walked out of a hospital, but you'll feel the difference) that help improve the flow of oxygen through your entire body. From your morning commute to your flight overseas, these are for the man who does it all. $34-$55, shop.itemm6usa.com.
Sleep
© AMIYour body’s natural production of growth hormone (muscle-building chemical) increases during deep stages of sleep, as does protein synthesis. That’s why you always hear how athletes get about eight to nine hours of shuteye every night, according to the National Sleep Foundation. You need that time to properly recover from a hard workout.
Post-Workout Protein
© AMIThrowing back a protein shake or eating a protein-filled meal after your workout ensures your body has enough fuel to rebuild and recover. The same goes for nighttime. According to research published in Medicine and Science in Sports and Exercise, casein protein ingestion immediately before sleep resulted in increased circulating amino acid levels, whole-body protein synthesis rates, net protein balance, and overall recovery in young men.
Chocolate Milk
© AMIThe perfect recovery ratio of carbohydrates to protein is 4:1, according to a growing roster of studies. So if you're out of protein-shake mix, instead of throwing back a sugary sports drink, opt for chocolate milk. Believe it or not—believe it, actually—your childhood favorite is a powerful recovery option, according to a study from the Journal of Applied Physiology, Nutrition, and Metabolism. Researchers found exercisers are able to retain more than twice the amount of fluid in chocolate milk than in a sports drink after a workout. In short, when it comes to chocolate milk, your body is able to absorb more protein in less volume.
Tart Cherry Juice
© AMIJewel-toned fruits are generally the most nutritious because the bright colors come from nutrients. In this case, the red color in cherries comes from anthocyanins, which help reduce pain and inflammation, effectively improving exercise recovery time, reducing muscle damage, and oxidative stress, according to research from the Scandinavian Journal of Medicine & Science in Sports. Don’t go overboard, though; limit yourself to one cup a day at most and reap the benefits.
Water
© AMIWhen you work out, you need to replenish the water you lose from sweat, because exercising while dehydrated can damage your muscles and reduce your body’s ability to repair itself. If you’re thirsty, drink. If your pee looks like apple juice, drink. If you haven’t had a drink of water in a few hours… you get the gist.
Bacon
© AMIYeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.
Starting Supps
© AMIFeeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps.When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals.“The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.”Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that."So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.
If You’re Feeling Tired at the Gym…
© AMIConsider taking: CaffeineHardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says.Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout.You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.
If You Run Out of Energy Mid-Workout...
© AMIConsider taking: Carb supplements.“Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts.“There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.”Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says.When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts.How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade.You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.
If Your Muscles Get Too Tired From Lifting…
© AMIConsider Taking: CreatineCreatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says.And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family.When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.”Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says.You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.
If You’re Feeling Beat-Up After Long Workouts...
© AMIConsider taking: Omega-3 Fatty AcidsA large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.”When to take: Bogden suggests taking an omega-3 supp after a workout.How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says.You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”
If You’re Supplementing With Protein Powder...
© AMIConsider taking: ProbioticsYes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood.When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says.How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement.You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.
If You’re Not Sleeping Well...
© AMIConsider taking: MagnesiumLike Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.”When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says.How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
Bacon
© Provided by Men's Fitness5 Ways to Get More Motivated to Go to the GymYeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.
Starting Supps
© AMIFeeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps.When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals.“The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.”Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that."So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.
If You’re Feeling Tired at the Gym…
© AMIConsider taking: CaffeineHardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says.Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout.You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.
If You Run Out of Energy Mid-Workout...
© AMIConsider taking: Carb supplements.“Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts.“There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.”Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says.When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts.How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade.You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.
If Your Muscles Get Too Tired From Lifting…
© AMIConsider Taking: CreatineCreatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says.And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family.When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.”Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says.You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.
If You’re Feeling Beat-Up After Long Workouts...
© AMIConsider taking: Omega-3 Fatty AcidsA large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.”When to take: Bogden suggests taking an omega-3 supp after a workout.How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says.You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”
If You’re Supplementing With Protein Powder...
© AMIConsider taking: ProbioticsYes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood.When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says.How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement.You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.
If You’re Not Sleeping Well...
© AMIConsider taking: MagnesiumLike Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.”When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says.How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
Starting Supps
© Provided by Men's Fitness5 Ways to Get More Motivated to Go to the GymFeeling sluggish in the morning? Can’t fall asleep at night? Top off your tank with these tried-and-true supps.When you hit the gym hard, it can be tempting to load up on every shiny tub of mysterious purple powder you can get your hands on in hopes that it'll turn you into vintage Schwarzenegger overnight. But rather than loading up on some generic "best supplements" just because they're popular, it makes sense to identify your specific needs as an athlete and then address those issues first. Are you a hardcore powerlifter? A physique-focused bodybuilder? A long-distance cyclist? All those endeavors require slightly different nutrient profiles—but it's important to start with the fundamentals.“The average guy doesn’t always need to take anything crazy,” says Kylene Bogden, M.S., R.D.N., C.S.S.D., L.D.N., a board-certified sports dietician at the Cleveland Clinic’s Center for Functional Medicine. “If your diet is great and you’re sleeping well, it’s rare that you’d need anything besides these select supplements.”Oh, and one more thing: If you're subsisting on late-night fries and couch pizza, fix that problem first. “Our rule is ‘food first,’” says Damon McCune, M.S., R.D.N., L.D., the director of performance nutrition for the athletics program at the University of Nevada–Las Vegas and a consultant to physique athletes and bodybuilders. “The number one thing I see across the board is that people aren’t eating enough. This means they’re deficient in one or more nutrients because of that."So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.
If You’re Feeling Tired at the Gym…
© AMIConsider taking: CaffeineHardcore gym rats love talking about how sicknasty their pre-workout supp is—even though in most cases the most effective ingredient in any pre-workout supplement is regular old caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels easier compared to the same workout without a caffeine boost,” McCune says. Pro athletes and Olympians swear by it, too—it’s essentially a legal performance-enhancing drug. When to consume: About an hour before exercising. “It can absolutely lower the rate of perceived exertion when consumed an hour before exercise,” Bogden says.Don’t take more than: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people, McCune says. Anything more than that might make you more jittery, but it won’t help your workout.You should know: “A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night,” Bogden says. “If it’s affecting your sleep in any way, it might actually harm your recovery.” Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration, McCune says.
If You Run Out of Energy Mid-Workout...
© AMIConsider taking: Carb supplements.“Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts.“There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes,” McCune says. “Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.”Carbs come in a huge variety of labels, so do your homework about the supplement you pick up. “If you want to get really fancy, a new supplement called branched cyclic dextrin is popular—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster,” McCune says.When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts.How much to take: There’s no set amount. McCune recommends mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade.You should know: “There’s no perfect carb for everybody,” McCune says. Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.
If Your Muscles Get Too Tired From Lifting…
© AMIConsider Taking: CreatineCreatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says.And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or in your family.When to take: Before or after a workout is fine, McCune says. “A lot of guys opt to take creatine with a protein shake after a workout. The timing doesn’t seem to matter.”Don’t take more than: The limit for most guys is 5g a day. “Usually people aren’t going to be able to absorb more than that,” McCune says.You should know: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, McCune and Bogden note, likely because red meat already contains high amounts of creatine.
If You’re Feeling Beat-Up After Long Workouts...
© AMIConsider taking: Omega-3 Fatty AcidsA large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.”When to take: Bogden suggests taking an omega-3 supp after a workout.How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says.You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”
If You’re Supplementing With Protein Powder...
© AMIConsider taking: ProbioticsYes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know that probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood.When to take: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says.How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement.You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.
If You’re Not Sleeping Well...
© AMIConsider taking: MagnesiumLike Vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get good sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.”When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says.How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
source : Men's Fitness (http://www.mensfitness.com/)
0 Comments