Carbohydrates are the most important nutrient for exercising muscles as they are the primary energy source for working muscles. They also ensure that the brain and nervous system function properly as well as helping the body to use fat more efficiently. Stored carbohydrates in the form of glycogen are the primary fuel for muscle cells during exercise.

Therefore depending on your training goals you will want to adjust your carb intake to support your training goals for maximum growth or sculpting. When carb consumption is delayed after training muscle glycogen storage is reduced and recovery is impaired. Making it hard for the muscle to repair and build more muscle.

Glycogen is the storage form of glucose found in the liver and muscles. Glucose is a simple sugar that is the main source of energy for the body

Protein is used to build and repair body tissue, including muscles ligaments and tendons. Proteins also are important for the synthesis of hormones enzymes and antibodies and energy.. Here is a great way to determine your protein requirements. 1.2 to 1.8 grams of protein per kilogram of body weight also depending on your varied type and intensity of exercise performed and body types

Compared to solid foods, a carbohydrate and protein combination drink will also empty quicker from the stomach and help dehydrate the body more effectively Research has shown that muscle glycogen stores can decline on consecutive days of training if one does not pay attention to post-exercise carbohydrate and protein consumption. Consequently, adequate glycogen stores are essential not only for optimizing performance during competition, but also for maintaining the quality of training.

Vitamins are food components that serve as coenzymes in the metabolic reactions that release energy, transport and consume oxygen and maintain cell integrity

All vitamins play a function during training and exercise but here are just a few;

B1(thiamine) can be found in fortified cereals and oatmeal meats, rice and pasta, whole grains which help body release energy from carbohydrate during metabolism growth and muscle tone

B6 (pyridoxine) Helps build body tissue and aids in metabolism of protein

B12 promotes aids cell development functioning of the nervous system and the metabolism of protein or fat and can be found in meats, milk products and seafood

Niacin helps to metabolize fat, protein and carbs which can be found in meat, poultry, fish, enriched cereals, peanuts dairy products and eggs

Iron is vital to the transport and the activation of oxygen and is present in several pathways that create energy

Minerals also are important for regulating muscle contractions and body fluids, conducting nerve impulses and regulating normal heart rhythm.

Here are a few important ones;

Chromium metabolizes glucose (energy) and increases the effective ness of insulin. This mineral can be found in whole gram grain cereals

Magnesium is important metabolizing carbs, minerals and sugars... Good source can be found in nuts, green vegetable and whole grains,

Phosphorus is important in protein, carbs, and fat utilization. Good source can be found in fish, meats, eggs and grains.

Water is the most important. Hydration is by far the greatest concern for people on a regular training program. You should drink plenty of water before, during and after your workouts and training. Do not wait until you are thirsty to drink water and don't stop once your thirsty is quenched. Some sports drink can aid in maintaining proper hydration Gatorade or PowerAde are two of the best on the market today.

Creatine is most popular of supplements for boosting strength and size. Creatine boosts the muscle strength by increasing the creatine in the muscle cell that triggers a quick and rapid source of adenosine triphosphare or ATP which is the main fuel source for all muscle cells Creatine supplementation also hydrates the muscle cells (draws water in). This creates a bigger and fuller appearance to the muscle and may help stimulate protein synthesis as well as inhibit protein breakdown

Increasing the creatine available to the muscles, totally saturating the muscles with it, better regeneration of ATP will occur and therefore allow the muscles to train harder before fatigue sets in.

Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine's anti-catabolism ability prevents the breakdown of your muscles. This is especially useful for people 'cutting down'. Especially during summer when you're trying to get rid of some body fat without losing any muscle.

Carnitine is known for its ability to carry fat into the muscle cells to be burned for energy. An extra ability of carntine it increases blood flow to muscles during exercise Taken one hour before and after your workout will benefit you. So stop by your local health food store.

Keep training

Peace