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Pre-Workout Nutrition
Proper nutrition is a critical element in every workout and can spell the difference between failure and success. You should begin each training session at the training center as though you are going into a battle and your mind and body should be ready to win this battle. Eating right will get your body ready before you hit the weights-in this article, we will cover that aspect of physical readiness.
There are three main goals that you want to achieve before a workout:.
1) Increase your strength potential to its limit.
2) Give a steady supply of evenly weighted energy to your mind and muscles throughout your workout.
3) Keep muscle breakdown to a min. and provide your body with sufficient nutrients to start the post-workout recovery process.
Eating right prior to your gym workout, you will enter the area at peak performance and will provide your body with the necessary power to utilize it as effectively as possible. Before a workout, don't start with solid food. Since water is so important in terms of maintaining peak energy and strength levels, it's very important to drink enough water in the hours before you workout.
Your pre-workout meal should be taken in approximately 1 hour before you go into the gym. Protein should be a major ingredient of this meal. While you train, the protein will keep your body in an anabolic state which can help minimize muscle damage. Your best bet is to get 30-40 grams of high quality protein, ideally from whey protein and casein. You can make this by combining around 300-400ml of skim milk with 25-30 grams of whey protein.
Whey protein is the ideal pre-workout protein source if you are looking for muscle gain, because it is rich in BCAA's, which help to eliminate muscle catabolism while you workout. When you mix your whey with milk, the release of proteins is slowed and this helps provide your body with a constant stream of amino acids throughout your gym training session.
On top of the protein shake, also make sure to take in 1-2 portions of a high quality, low-glycemic carbohydrates. Low glycemic carbohydrates are perfect before your workout because they are absorbed gradually into the bloodstream, giving your body a constant supply of energy to fuel your workout.
When eating right for muscles, especially before your workout, stay away from high glycemic carbohydrates because they are released too quickly into your bloodstream and result in a surge of insulin being released to balance your blood sugar levels. This causes a spike in your insulin levels followed by a rapid let down.
When your insulin levels fall, you will feel weak and sluggish. This is not how you want your body to react in the middle of a high stress workout, so choose carbohydrates that won't lead to rising and sinking insulin levels.
Carbohydrate foods like oatmeal, brown rice, or apples before your workout will help your body receive a constant sugar stream during your workout and keep your energy levels in top form. Keep your meals fairly small to allow for easy digestion so that you don't feel nauseated when you train. Don't workout unless you have consumed a pre-workout meal.
Here's a quick recap: 60 minutes before your workout:
1) 25-30 grams of whey protein and 300-400ml of milk.
2) 1-2 servings of slow release carbs like oatmeal, brown rice, or apple. Oatmeal, brown rice, apple.
Have a cup or two of coffee before hitting the gym because it increases my energy and amplifies focus.
Proper nutrition is a critical element in every workout and can spell the difference between failure and success. You should begin each training session at the training center as though you are going into a battle and your mind and body should be ready to win this battle. Eating right will get your body ready before you hit the weights-in this article, we will cover that aspect of physical readiness.
There are three main goals that you want to achieve before a workout:.
1) Increase your strength potential to its limit.
2) Give a steady supply of evenly weighted energy to your mind and muscles throughout your workout.
3) Keep muscle breakdown to a min. and provide your body with sufficient nutrients to start the post-workout recovery process.
Eating right prior to your gym workout, you will enter the area at peak performance and will provide your body with the necessary power to utilize it as effectively as possible. Before a workout, don't start with solid food. Since water is so important in terms of maintaining peak energy and strength levels, it's very important to drink enough water in the hours before you workout.
Your pre-workout meal should be taken in approximately 1 hour before you go into the gym. Protein should be a major ingredient of this meal. While you train, the protein will keep your body in an anabolic state which can help minimize muscle damage. Your best bet is to get 30-40 grams of high quality protein, ideally from whey protein and casein. You can make this by combining around 300-400ml of skim milk with 25-30 grams of whey protein.
Whey protein is the ideal pre-workout protein source if you are looking for muscle gain, because it is rich in BCAA's, which help to eliminate muscle catabolism while you workout. When you mix your whey with milk, the release of proteins is slowed and this helps provide your body with a constant stream of amino acids throughout your gym training session.
On top of the protein shake, also make sure to take in 1-2 portions of a high quality, low-glycemic carbohydrates. Low glycemic carbohydrates are perfect before your workout because they are absorbed gradually into the bloodstream, giving your body a constant supply of energy to fuel your workout.
When eating right for muscles, especially before your workout, stay away from high glycemic carbohydrates because they are released too quickly into your bloodstream and result in a surge of insulin being released to balance your blood sugar levels. This causes a spike in your insulin levels followed by a rapid let down.
When your insulin levels fall, you will feel weak and sluggish. This is not how you want your body to react in the middle of a high stress workout, so choose carbohydrates that won't lead to rising and sinking insulin levels.
Carbohydrate foods like oatmeal, brown rice, or apples before your workout will help your body receive a constant sugar stream during your workout and keep your energy levels in top form. Keep your meals fairly small to allow for easy digestion so that you don't feel nauseated when you train. Don't workout unless you have consumed a pre-workout meal.
Here's a quick recap: 60 minutes before your workout:
1) 25-30 grams of whey protein and 300-400ml of milk.
2) 1-2 servings of slow release carbs like oatmeal, brown rice, or apple. Oatmeal, brown rice, apple.
Have a cup or two of coffee before hitting the gym because it increases my energy and amplifies focus.
