MFAC (Russian Stimulation) has strong evidence for managing quadriceps muscle atrophy and strength (Belanger, 2002, p. 347) Interferential e-stim has good evidence for management of pelvic floor muscle weakness (Belanger, 2002, p. 367) Reference for research literature: BÃ©langer, A. Y. (2010). Evidence-based guide to therapeutic physical agents (2nd ed.) Philadelphia: PA.
Eat a good meal or snack before you hit the weights, and you'll have more energy, lift heavier and perform at a higher intensity. About two to three hours before you're due to lift, eat a lean protein and fibrous carb meal, advises strength coach Nick Tumminello. This could be chicken breast with vegetables, some lean sliced beef with salad or cottage cheese with fruit.
A more recent study published in the International Journal of Obesity showed that mice eating a large breakfast were likely to lose weight as long as breakfast was high-carb and high-calorie, and smaller meals were eaten for lunch and dinner. Aim to get 20â30 grams of slow-digesting carbs at your first meal of the day. 4. Fuel Your Weight Training with Slower-digesting Carbs. â Your preworkout meal should supply slow carbs from sources such as brown rice, fruits, vegetables, and whole-grain breads, cereals and pastas. Complex carbs take longer to convert to glucose, which will keep blood sugar levels in check and prevent you from crashing in the middle of your workout.