How much fiber before a race for endurance athletes?
Runners should avoid fiber intake at least 3 hours before exercise. Also, they should cut down fiber by 30%, a couple of days before a race!
Why do endurance athletes need protein?
Protein is beneficial for endurance athletes, as it maximizes glycogen synthesis, prevents muscle breakdown & helps muscle recover faster!
Best foods to replenish glycogen after exercise.
The best foods for glycogen replenishment after workout are bread, potatoes, pasta, rice, cereals, vegetables, fruits, beans & sweets!
Kiwi supports muscle growth!
Kiwi is good for muscle growth, as It promotes muscle recovery after exercise, and increases protein & iron absorption!
How much carnitine for muscle growth?
Carnitine is good for muscle growth & burns belly fat. But, high doses from supplements don’t have more benefits for athletes of bodybuilding!
Do I need arginine supplements for muscle growth?
Arginine supports muscle growth, as it’s crucial for protein, creatine, growth hormone & testosterone synthesis! It promotes muscle recovery!
How many almonds a day for muscle growth?
1–2 handfuls of almonds a day are beneficial for muscle growth. They stimulate protein & testosterone synthesis and preserve fat-free mass!
How much magnesium per day for athletes?
Athletes require 10-20% more magnesium than the recommended daily intake. A dosage of 500 mg from foods or supplements is more than enough.
Athletes need high doses of zinc!
Athletes need higher doses of zinc than the RDI. Zinc supports muscle growth, strength, stamina & improves sport performance!
Vitamin B12 dosage for bodybuilding & muscle growth!
We need at least 2.4 mcg of vitamin B12 a day. But, athletes of bodybuilding may benefit from high doses of 1,000 mcg from supplements!
