Sunday, 30 August 2009

The real guide to proper pre-workout nutrition

As the old chestnut goes, "if you fail to prepare, you are getting ready to fail", and the same is still true for every one of your workout sessions. Each session in the gymnasium should be treated as a battle, and just like every other battle in life you have to enter it with correct psychological and physical readiness.

This paper will deal with the physical side and will teach you how to prime your body before struggling the weights with correct before workout nourishment. A carefully planned before workout meal will make sure that you usually enter the gymnasium at top strength and will supply your body with the obligatory tools to fight the weights as effectively as possible. The three main goals of the pre workout meal are :

1. - Maximise your strength potential.

2. - offer a powerful stream of balanced energy for your intelligence and muscles across the workout.

3. - Minimize muscle breakdown and supply the raw tools for your body to start the recovery process once the workout is over.

The very first thing to be sure of is that you are correctly hydrated before starting your workout. Water plays a vital role in keeping strength and energy levels topped, so always make sure that you have consumed a sufficient quantity of water in the few hours before you train. Around 30-45 mins before entering the gymnasium you must consume your before workout meal. The 1st element of this meal is, you know it, protein. This protein will keep your body in an anabolic state through your workout and will help to stop muscle breakdown as you train. I'd suggest that you consume 30-40 grams of top of the range protein, ideally coming from a mixture of whey protein and casein. This may best be achieved by mixing 25-30 grams of whey protein in 300-400ml of skim milk. Whey protein implies a great before workout choice as it is naturally high in BCAA's, which help to stop muscle catabolism during your workout. Mixing your whey with milk is a smart idea because this may slow down the release of the protein and supply your body with a regular stream of amino acids through your workout.

Together with your protein shake you must also consume 1-2 portions of low-glycemic carbs. Low glycemic carbs are excellent before the workout because they're broken down and soaked up steadily in the blood vessels, providing your body with a powerful stream of energy through your workout. When you consume high glycemic carbs that are fast released into your bloodstream, your body will release a surge of insulin to try to level out your blood sugar. This will end up in a fast rise in insulin levels followed by a big drop. The decline in insulin levels will leave you feeling feeble, exhausted and lethargic. This is the very last thing you need in the middle of a high power workout, so select carbs that will not cause this fast fluctuation in insulin levels. Pre workout carbohydrate choices like oatmeal, apples or brown rice will supply your body with a regular flow of sugars across the workout and will keep your energy levels topped at any time. This before workout meal should be reasonably little to make allowance for straightforward digestion and to stop you from feeling unwell when you train.

You need to never workout without having a meal in you first. So, solely to sum up : 30-45 minutes before your workout : one. ) 25-30 grams of whey protein mixed with 300-400ml of milk two.

) 1-2 portions of slow release carbs ( i.e. Oatmeal, brown rice, apple ) I also like to chuck in a cup or 2 of coffee before my workouts as I find this increases my energy and amplifies my focus nicely.


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