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While research is still limited, it does seem like supplementing shortly before or after exercise may be better (more muscle and strength gains) than supplementing long before or after exercise (56)or even before (57). 2. Get your electrolytes adjusted I recommend a balanced electrolyte intake, because it helps get your liver to produce more enzymes (and therefore less sodium). The goal is to get your salts and bases correct and not too high or too low. As I stated above, it's very hard to get your potassium to normal, so you can also look at supplementation using potassium-rich foods as a part of your daily electrolyte strategy. And you need to make sure you're getting proper amounts of magnesium, as well as some other minerals. A study in the Journal of Sports Science had women get more protein or calcium and take more magnesium: This is all good stuff, but can be difficult to keep in your system. To help with this, I recommend adding some gelatin to the beverage after you put them on the bike and eating them before exercise. 3. Keep your brain hydrated This is important because one of the major health issues in a sedentary person is not sufficient sodium intake in the blood. It's also important to maintain an electrolyte-balanced electrolyte balance in the brain. This means you need to keep your sodium intake high, especially since it's one of the nutrients that you'll be getting most from your exercise routines. Also, it's a good idea to drink plenty of water before and after your exercise sessions. My favorite ways to supplement are with sodium-free water (e.g. with lemon or orange juice), supplements (e.g. with magnesium), and some fish oil capsules. 4. Avoid alcohol If you drink alcohol prior to exercise, this will lead to a dehydrated state, which is a very good thing for your brain, since the dehydrating effect will lessen muscle fatigue. The next rule of thumb is to drink water before drinking any beer, juice, wine or other types of alcohol. But if you actually don't drink alcohol at all, you don't need to take special care. Just keep your electrolytes topped up and avoid alcohol for at least a couple weeks. 5. Don't leave extra carbs in the gym If you've had trouble losing the fat around the thighs, but you've gotten so much muscle, why leave it there? Even though you've probably gained muscle as a result of your workout, you should stop doing what I'd call "functional" gains: getting the muscle, Related Article:
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