Maximizing Gains: A Guide to Nutritional Support for WB-EMS Training
Electrical muscle stimulation does wonders for your physique, so coupling it with proper nutritional support can elevate your results to new heights. In this guide, we’ll explore the symbiotic relationship between WB-EMS and nutrition, offering insights, tips, and practical advice for those seeking to maximize their gains.
The Basics: Fueling the Electric Workout
Before delving into specific nutritional strategies, it’s crucial to grasp the role of macronutrients in the context of WB-EMS. Proteins, carbohydrates, and fats each play a unique role in supporting muscle function, recovery, and overall energy levels.
1. Proteins – The Building Blocks:
Proteins are the cornerstone of muscle development and repair. During WB-EMS sessions, muscle fibers undergo intense contractions, leading to microtears that necessitate repair. Adequate protein intake provides the amino acids required for this repair process, promoting muscle growth and recovery.
Include lean protein sources such as poultry, fish, tofu, beans, and dairy in your diet. Aim for a protein intake that aligns with your fitness goals, typically ranging from 0.8 to 1.2 grams of protein per pound of body weight. You can read more about how important protein is in our previous blog called “Does protein put on the pounds?”
2. Carbohydrates – Fuel for Intensity:
Carbohydrates serve as the primary energy source for high-intensity workouts like WB-EMS. Consuming complex carbohydrates before your session ensures a sustained release of energy, allowing you to maintain intensity throughout the workout.
Opt for whole grains, fruits, vegetables, and legumes. These sources provide a steady supply of glucose, the body’s preferred energy substrate, ensuring you’re adequately fueled for the electric workout.
3. Fats – The Energy Reserve:
While carbohydrates are essential for immediate energy, fats play a crucial role in providing sustained energy during more extended workouts. Additionally, fats are integral for the absorption of fat-soluble vitamins, supporting overall health.
Incorporate healthy fats such as avocados, nuts, seeds, and olive oil into your diet. Strive for a balanced intake of both saturated and unsaturated fats, keeping total fat consumption within recommended daily limits.
4. Hydration – The Unsung Hero:
While not a macronutrient, proper hydration is paramount for the success of your WB-EMS sessions. Electrolyte balance and fluid intake directly impact muscle function and recovery. Consume an adequate amount of water throughout the day, paying extra attention to hydration before, during, and after your workout.
Pre-Workout Nutrition:
Optimizing your pre-WB-EMS nutrition can significantly impact your performance. Consider a balanced meal that includes complex carbohydrates for sustained energy, lean proteins to support muscle function, and a moderate amount of healthy fats. This can be a light meal or snack consumed 1-2 hours before your session.
The Post-Electric Recovery: Nourishing Your Muscles
Post-Workout Protein Intake: Following a WB-EMS session, your muscles are primed for recovery. Prioritize a protein-rich post-workout meal or snack to kickstart the muscle repair process. Protein shakes, lean meats, or plant-based protein sources can be excellent choices.
Supplements: I’m including this section because of the amount of questions we receive concerning supplements. Our general take is to try to get all your needs through whole foods and add supplements only as needed, not as a first resource. For example, if you’re 175 lbs, you would need close to 175g of protein, so getting 30-60 g from a shake may be a lot easier than adding another 3 pieces of chicken to a meal.
BCAAs (Branched-Chain Amino Acids):
BCAAs are known for their muscle-building properties. Supplementing with BCAAs can support protein synthesis and reduce muscle soreness, making them a valuable addition.
Creatine:
Considered a staple in the fitness world, creatine enhances strength and muscle mass. Creatine is a naturally occurring compound that enhances performance during short bursts of high-intensity activities as with EMS fitness. Its primary impact lies in increasing the production of adenosine triphosphate (ATP), the energy currency of cells, leading to improved muscle strength and endurance.
Creatine also supports muscle recovery by reducing cell damage and inflammation, potentially minimizing post-workout soreness. The compound promotes muscle cell hydration, creating an anabolic environment for muscle growth. When combined with resistance training, such as WB-EMS, creatine demonstrates synergistic effects, potentially amplifying the benefits of both interventions. However, consult with a healthcare professional before incorporating creatine into your routines.
Omega-3 Fatty Acids:
Known for their anti-inflammatory properties, omega-3 fatty acids can aid in reducing muscle soreness and inflammation post-WB-EMS. Fatty fish, flaxseeds, and walnuts are excellent dietary sources.
Tailoring Meal Plans to Your Goals:
Every individual has unique nutritional needs. Consider consulting with a nutrition professional to create a personalized meal plan that aligns with your fitness goals and supports your WB-EMS training.
Individual Differences:
Recognize that nutritional requirements vary based on factors such as age, gender, and metabolism. Tailor your nutritional approach to align with your unique needs for optimal results.
As you embark on your WB-EMS training journey, consider nutrition as the powerful ally that propels you toward your fitness goals. By understanding the interplay between macronutrients, optimizing pre- and post-workout nutrition, and strategically incorporating supplements, you can unlock the full potential of WB-EMS. Remember, a holistic approach that considers your individual needs is key to achieving sustained success. Charge up your nutrition, amplify your workouts, and watch your gainz, as gym-bros would say, soar to unprecedented heights!
If you want to learn more about EMS, book a free consultation with me here: https://calendly.com/conradfitness/30min. You can also make an appointment to book an intro session at our Costa Mesa studio.
Conrad
Managing Director
Bodybuzz
Bodybuzz combines Certified Personal Training with Electrical Muscle Stimulation, giving your body a deeper, safer, and more effective workout. 20 minutes twice a week is all it takes!
Our personal trainers will guide you through a custom EMS workout designed specifically for you. Whether you’re looking to build strength, lose weight, get toned, or recover from an injury or illness, we offer a safe, low-impact solution to help get you there.
EMS has now been FDA-cleared for use in the US and we are proud to be one of the first companies to introduce this technology. This full-body workout uses a special muscle stimulating suit that sends low-level impulses to your major muscle groups to trigger muscle contractions. It’s a unique sensation that is painless and invigorating. EMS workouts are designed to achieve optimal conditioning, burn fat, develop strength, build muscle, tighten skin, combat cellulite, jump-start your metabolism, and restore your body’s natural balance.