Many friends may think that the title of this post is very sensational, but in fact it is true, but this is all based on our extensive and scientific training. We can eat what we want through diet, such as Absolute power, absolute speed, even explosive power. For example, if we can achieve our goals in 10 months through training, but it may only take 8 months to get what we want through a reasonable diet, then we have saved time and achieved the results we want. , why not do it?
Some friends may worry about whether the knowledge or content mentioned below will have an impact on physical health. In fact, since the nutrition post about protein until now, I have mentioned that it can be consumed normally through food to satisfy the nutritional supplements that I introduce every time. demand. So there is no need to worry about the dangers of the knowledge we are talking about, because we are basically eating the foods corresponding to these nutrients, and there may even be some things that everyone loves to eat. When it comes to gaining strength and explosive power through eating, we have to mention two core words: creatine and testosterone.
Everyone should have known a lot about creatine before, but they may only know it through supplements, or they may think that creatine is a drug that is harmful to the body, such as pressure on the kidneys, etc. In fact, many things have to have a certain degree. Among the foods we usually come into contact with, the most creatine-rich food is beef. This is why old people tell children that eating beef will increase their strength. Because creatine is the main source of ATP function, one of the human body's own amino acids, the main component is arginine. Arginine is very important as mentioned in the amino acid in Nutrition Post 2. It promotes muscle recovery and improves muscle synthesis. Accelerating strength acquisition and improving explosive power are of great benefit. But creatine, like protein, amino acids, and other nutritional supplements, requires a period of time and a period of accumulation. Many friends say why I eat a lot of beef every day but don’t feel the improvement in strength you mentioned. There are three possibilities:
1. The time is too short, and there must be a certain amount of accumulation before qualitative changes can be achieved. Many people only take it for one month, two months, or even intermittently. They don’t eat much every day, and the natural effect will be very small because they don’t eat it. explainWhen it comes to food intake like beef, even supplementary creatine takes a while to accumulate. The most advanced method of drug injection to increase testosterone secretion still requires at least 14 days, not to mention supplementing the demand for creatine with food.
2. The training is not enough, or the training method is inappropriate. This is the most important and most likely problem. Strength cannot be gained by just eating.
3. Pay attention to the intake of glucose, so that creatine can be input into the muscles as quickly as possible, and the speed of natural ability improvement will be accelerated.
The food in which creatine appears most is beef, and it is also the simplest and only way to consume it through food. For example, half a kilogram of beef can provide 1G of creatine. The daily creatine intake depends on individual training and personal requirements, because when taking creatine supplements, it is usually the first time to use a daily dose. The intake of creatine requires 20G, which is equivalent to 10KG of beef. This is obviously very unrealistic. But whether or not you want to take in so much creatine depends on your own choice. What must be explained here is that everyone must be clear about their own training level. Their nutritional intake cannot be lower than their own training level, but it is also best not to be higher than their own training level. This will easily cause a waste of nutrients. There are some side effects similar to what many people have mentioned before. For example, many people question whether eating several kilograms of beef or more than 10 eggs a day will put pressure on the kidneys. It can be said responsibly that if your training level meets the requirements, your own hormone levels will increase and your metabolism will speed up. Then you need to eat this much. If you don’t eat this much, you will naturally feel uncomfortable and uncomfortable. Many bodybuilders are used to controlling calories and fat before competition, and are generally prone to fainting. Therefore, do not think that creatine is a weapon to save your explosive power. Only when it is well integrated with your training will you be able to achieve success. Automatic rifles become nuclear weapons.
We just mentioned the issue about hormone secretion levels, so let’s talk about the issue about testosterone, which is also a more important way to improve strength and explosive power. Let’s first talk about what testosterone specifically determines:
When friends do strength training, they will find that they are very excited after practicing for a while, but after about a while, such as 30 minutes or an hour, they will feel a headache or feel tired. This is because of the secretion of testosterone. The level has dropped. The level of testosterone secretion directly determines the performance, effect, and strength of your training. Taking NBA players as an example, if we talk more biologically, the big difference between top NBA players and players in other leagues is that their testosterone secretion levels are higher. I have to talk about the issue of training and testosterone levels here. You may have heard that it is best to control the training time between 40-60 minutes and not exceed 60 minutes. Yes, once you train beyondYour testosterone secretion level will be extremely low in 60 minutes. At this time, you will be weak and dizzy, and the training effect will be very poor, that is, there is no need to train anymore. And I think, in my opinion, to put it bluntly, which may not sound good, is how many of our friends’ training methods can really lower their testosterone levels? Maybe many friends have no problem with their testosterone levels after training once. Change, one of the important reasons why I suggested to you squat 10X10 before is because if you practice it seriously, people will basically hang up after this exercise, feel dizzy and weak in the legs. This is a sign that the testosterone level is significantly reduced. Of course, it does not mean that you do it every time. You have to practice to the point of vomiting blood every time, but you have to let yourself feel the changes in your body. This is normal and a good training. Testosterone plays a vital role in the level and effect of training. Many high-level athletes generally take food supplements before or after training to promote testosterone secretion and improve training effects.
There are generally three ways to increase testosterone levels:
1. Do more full squats. This is the basis of methods 2 and 3, and it is also a necessary and sufficient condition. What I’m talking about here is full squats, not deep squats. Squats are more thorough than deep squats. Also for the spillover effect in other parts, the improvement of testosterone levels is of great benefit. If you have questions about full squats that you don’t understand, You can check out my previous posts about various training methods for improving jumping.
2. Through dietary supplements. The main ones here are zinc, magnesium and tribulus saponins. Let’s talk about zinc and magnesium first. Foods rich in zinc and magnesium are generally the foods we have heard about tonifying the kidneys and strengthening yang before, such as shellfish, oysters, oysters, leeks, mutton, special parts of animals, etc. Zinc and magnesium can greatly increase testosterone levels. In addition, consuming this type of food can also improve your sleep quality. This is guaranteed because I used to consume a lot of zinc and magnesium when I was studying abroad. Even if I only sleep 4 or 5 hours a day to catch up on homework, I can still be full of energy.
Regarding Tribulus terrestris saponin, this is actually a plant that grows in temperate and tropical zones. It has just become popular in recent years. It can very well increase your testosterone level, and because it is a purely natural supplement, It does not fall into the category of hormone supplementation, even if it increases one's own testosterone secretion endogenously, not exogenously. This herb cannot be made into food, so it can usually only be found in supplements. Personally, I don’t feel the effect is as good as taking in new magnesium, probably because the technology of this type of supplement is not very mature yet.
Like the creatine mentioned before, these two require a certain amount of time to precipitate and accumulate before the results can be seen. Even with these two types of supplements, studies have proven that the best supplements can only increase one's own testosterone within a month. 30% level, not to mention that some of our friends like to choose to consume it through food, and the speed will be slower. If there isIf students want to take these two types of supplements, I don’t recommend them. It’s just that if you have poor self-control, it’s best not to take them, because it will greatly increase your desire level. Don’t harm the women’s world...haha< /p>
3. I won’t explain clearly how to increase exogenous testosterone. Everyone should also know what the method is. This method has quick results, but it also takes at least 14 days, and young people have no control over this, so it is easy. Abuse, abuse is extremely harmful to the body. If you are not a professional, there is no need to take this path. Satisfy your intake of beef, shellfish and other foods, and do full squat training, and the effect will be obvious.
Correct dietary methods can greatly improve your strength, explosive power, and speed, but they require a very complete and targeted plan. The protein I wrote about before is to meet the most basic needs of training. Without protein, the training effect will basically be impossible to exert. Amino acids determine the quality of protein, and thus determine how effective our training can be. What we are talking about today is that through the intake of creatine, zinc and magnesium foods, we can maximize the effect of our training and even overflow it, that is, for example, the spillover effect on the legs that many people cannot feel. Through a reasonable diet and reasonable Training is good for the rest of the body.