Tips for better congestion

bodybuilding tips

Better muscle congestion

The more a muscle is irrigated, the more blood, oxygen and nutrients circulate, promoting muscle growth.
Improve your congestion during your workouts and boost your progress today with these nutrition and supplement-based tips.

1. Increase blood flow

Try 1-2 long sets of 20 reps after your heavy sets

Eat a banana and a sugary drink before/during exercise to improve blood flow (insulin stimulates nitric oxide production while glucose and potassium enter the blood)

60 to 120 mg of ginkgo biloba one to two hours before exercise can increase muscle congestion by 57%

2. Maximize Muscle Glycogen

Too hot an environment exacerbates carbohydrate metabolism and depletion. Heat certainly increases vasodilation, but too much and too long will cause the opposite effect.

Eat 8-10g/kg of carbohydrates 3 days a week (Sunday, Monday, Tuesday for example). 100-200g in the morning and after training will prove particularly effective. Alternating days high and low in carbohydrates doubles glycogen stores and thus appears more massive.

Adding fat and protein to the main meals (breakfast, lunch and dinner) will help raise insulin while providing fat and amino acids that will increase muscle fiber volume.

3. Eat foods high in potassium and sodium

Again, bananas, potatoes and orange juice are excellent sources of potassium. Vegetables, fish and peanuts are good sources of magnesium.

Taking a multivitamin rich in magnesium can also help because 25% of the Western population is deficient in this mineral. If you are athletic, your magnesium needs are even higher than those of sedentary people.

Psssssst :  BCAAs

4. Creatine

Creatine allows the resynthesis of ATP (the energy molecule). Thanks to the water retention in the muscles that it causes, the congestion is stronger under creatine. Muscle cells are better hydrated and muscles appear rounder and fuller.

5. Arginine

Arginine is a crucial amino acid for many physiological processes. It has the ability to increase nitric oxide in the body. Taking between 3 and 5 g of arginine before workouts helps increase vascularity. We notice a swelling of the muscles greater than normal, the blood vessels being more dilated.

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