Do you know what causes muscles to grow? That’s right, anabolic hormones, equipoise. Let’s enumerate: testosterone, insulin, IGF-1 and growth hormone. So, from the point of view of any medical, training with “iron” – a time-consuming method of influence on their own hormonal system, in order to “squeeze” out of it a little more “growth” hormone. Actually, the way it is. Sami estimate, in our body there is only one way out: in response to pressure to raise athletic secretion of anabolic hormones. Active inflow hormones cause muscle tissue to grow muscle, the muscle will become longer and therefore stronger.
Meanwhile, the exercise not the only way to spur job hormonal glands.
There are other methods. In particular, a special diet, nutritional supplements and restful sleep. If you put together all these “growth factors”, the set of muscle mass, of course, cool accelerate. Before you specific advice about the main anabolic hormones.
This hormone has the largest “Rostov” potential. The only problem is that it affects a bunch of secret factors, and all the worse. Here and poor nutrition, and arrhythmias “sleep-wake”, nervous overload, psychological stress, unhealthy environment, genetics, and so unfortunate.
So, if you take a selective measure testosterone levels in different strokes, you get a huge range of values: from 1200 monograms per deciliter of blood (healthy!) To 300 monograms (sad!). Incidentally, the high level of testosterone today only few have seen. Well, in order to “grow”, this hormone should be a lot, a lot…
How to increase the secretion of testosterone?
Yes, very simple – eat more fat! A secret that fats – direct feed to the “production” of testosterone. When they do not have enough testosterone, of course, to “do” out of nothing. It turns out that a bodybuilder, “cut” fat calories for muscular “relief”, beats himself on the sorest point! And do not even think to object! All this is a thousand times checked-retransmission-vireo science! Those vegetarians chronically low levels of testosterone, and transplant them on fatty meat diet, and all the men again become full.
It should be emphasized that in the case of deficiency of fat does not help most any proper diet. Scientists planted strokes on a diet with an ideal ratio of protein and carbohydrates, but the ultra-low levels of testosterone remained until in the diet did not add in the good fats. As a result, firmly established that the content of the peak of his “native” jock testosterone is at 30% of fats in your daily menu. And if he was not very lucky with genetics, that is a reason to add another 10%! In short, 40% – this is a solid guarantee of complete order testosterone.
And what will happen if the “inject” an even more fat? Nothing! Testosterone, on the contrary, decreases.
Everyone knows that there is fat “healthy” and “unhealthy”. However, in reality, the situation is murky. The label often write one, but what is contained within something else. How to be? Experts advise is this: a minimum of fat in the usual dishes, but in the morning you pour a couple tablespoons of flax or hemp oil. Plus you buy at the pharmacy capsules fat “omega-3” and once or twice a week “miss” by serving fairly fatty salmon. But! Do not even look in the direction of fish canned in oil. Oil there was not “fishy”, and the cheapest, refined.
Growth hormone (GH)
This hormone – a brutal thing in terms of anabolism. Suffice it to recall, as the increase in teenagers gain: a month or two, and they do not know. Pitching making synthetic GH injections confirms: “Prêt! Yes, and how! “Maybe you get hooked on injections! In no case! Growth hormone is not to know, and raising everything. Yes, you add muscle, but along the way will go to the growth of your cartilage. Well, imagine the size of the ears 45! Or the huge gnarled hands as Dracula! By the way, our lower jaw is suspended on thick cartilaginous bundles, which are particularly “love” to grow from HGH. So, if the guy’s face resembles a hat flattened nail (large nodules and massive jaw of Pithecanthropus), once it is clear: to move from the GR.
What is the conclusion? It is better to “stretch” in the natural methods: the body does not harm him. The most remarkable – good night’s sleep. The first release of GH occurs in 30-40 minutes after falling asleep, and then ripple repeated every two to three hours. It’s great to lie down during the day – for an hour. To place had a one-time release of GH.
The second way – receiving amino-stimulants. In the first place there – arginine to lysine in the company. Take one and a half grams of both at once. If within half an hour the body will spread a pleasant warmth and drowsiness, then it worked. No? Slightly add a dose.
A similar effect has the amino acid ornithine and – from 3 to 12 years at a time (with the possible poprinimat arginine and lysine).
Last surprise of science – the amino acid glutamine. Previously, somehow no one came to check on her head with a “hormonal” point of view. And then it turned out that only 2 grams of glutamine dissolved in a conventional cola provide particularly powerful emission GR.
And what if we replace the amino acid glutamine deshovoe his fellow – glutamic acid? Alas, no sense!
Insulin-like growth factor-1 (IGF-1)
This hormone is not so well studied medicine; however, there is real evidence that the strength anabolic IGF-1 is far superior to testosterone. Those pitching, who took bodybuilding supplements with this hormone for a long time, crying bitter tears. He raises everything, but for some reason has a particular fondness for the intestines. Guts and become larger and thicker. As a result, skater’s jock gets typical beer belly.
In short, there is much more useful and healthy methods of stimulation of the secretion of IGF-1 by the same power. Peak secretion of the hormone is observed when 2 grams of protein per kilogram weight of your own. You’ll eat less, get less IGF-1.
It is better if the protein is an animal: milk, eggs, chicken, beef and fish. An excellent source of protein – powdered whey protein. If you are found money poprinimat free amino acids.
Between the protein in your diet and secretion of IGF-1 is a direct link. And if so, then here’s the rule: when you sit on a diet and trim the total number of calories, proteins do not touch. Otherwise, the secretion of IGF-1 will fail, and your muscles will not respond to training.
On the other hand, it is impossible to touch the protein. Excess protein for the body – the poison. He suffers from liver, kidney, and more than that – decreases production of testosterone. Maximum single dose of protein – 30-35, the Eat more, do not get nothing but harm.
With him the hardest. In theory, the insulin “delivery” into the muscle glucose – “live” energy to the muscle cells. It would seem that more insulin – more power. But no, the cells are not ready to take insulin as much as necessary. And then the game is over not a good role – converts blood glucose into body fat.
It is generally known that insulin released carbohydrates force. If you think that, say, the more carbohydrates and equipoise results, the more insulin you are mistaken. It’s all about the “quality” carbs. Sweets make erupt downright insulin waterfalls. But oatmeal, no matter how much you ate it or causes poor insulin secretion. Hence the conclusion: when your energy is exhausted to the limit (for example, after a workout or at the end of the day), it is better to take “sweet” carbohydrates. But at other times better to prefer sweets “moderate” carbohydrates – porridge, vegetables and other cereals, pasta. In general, there should be no more than 50% of carbohydrates in your diet. This ensures that the insulin secretion is optimal.