Here are
four easy-to-follow tips you can use to build a solid pre-workout nutrition
plan. By following these simple steps you're bound to make noticeable gains.
Give these a try for exciting new gains both in and out of the gym.
1-CLEAN SOURCE OF MODERATE TO SLOW-DIGESTING CARBOHYDRATES
In order to
power through your gut-wrenching, muscle-fiber-tearing workout, you need a
premium source of fuel. That's why it's fundamentally important that you
consume a slow to moderate digesting source of carbohydrates.
Not only
will they provide a source of energy, thereby preventing your body from tapping
into muscle for energy, but a slower digesting carb will sustain you throughout
your entire workout.
This is why
it's not recommended to use mainly high glycemic or fast-digesting carbs as
you'll quickly burn out once their energy source is used up during your
workout.
Some
recommended low to moderate GI carbohydrate sources are brown rice, oatmeal,
Ezekiel bread, white rice (long grain) and even whole wheat pasta. Of course,
portion control and timing is a must when consuming a meal pre-workout.
If you consume
an overabundance of carbs or consume them too close to your workout, your body
has insufficient time to metabolize the food.
This
results in blood being redirected to your working muscles rather than being
reflowed to your stomach to aid in digestion, causing stomach cramps. As a
general rule, consume anywhere between 20 to 40 grams of carbohydrates one to
two hours before working out.
2-FRUIT
Fruits,
such as oranges, make an excellent addition to your pre-workout meal. Now that
you have a slower digesting carb source (as outlined above), it is also
beneficial to have a small but sufficient source of fast-digesting carbs to
kick-start your workout.
Oranges
provide this type of quick energy source. That's why you always hear
bodybuilders talking about eating or sucking on oranges before a workout.
Aside from
providing a solid source of simple carbohydrates, oranges are packed with
vitamin C and electrolytes. Bananas and apples are also excellent options if
oranges are not to your liking.
3-PROTEIN
Of course,
no meal is complete without protein. As the building block of new muscle
growth, protein - composed of essential and non-essential amino acids - is
vital to maintaining a positive nitrogen balance necessary to stimulate maximum
protein synthesis.
Obtaining
the correct ratio of amino acids is vital to achieving an anabolic state and
the best way of achieving this is by consuming complete protein sources such as
egg whites, chicken, turkey and even skim milk.
Another
option for people on the run is to consume a whey protein shake, which provides
a balanced source of quality amino acids necessary to achieve a positive
nitrogen balance. As a general rule, consume between 20 to 40 grams of protein
in preparation for your training session.
PHASE TWO
PRE-WORKOUT SUPPLEMENTS
30-45
minutes before training
4-SCIENTIFICALLY FORMULATED PRE-WORKOUT SUPPLEMENTS
Now that
you've got your pre-workout nutrition out of the way, which by this time is
almost completely digested, it's time for your final preparation in the form of
sports/dietary supplements.
There are a
plethora of supplements to choose from. So, when scanning store shelves be sure
to select a fast-acting supplement that will quickly absorb into the
bloodstream so you can feel rapid energizing results.
Products
containing a combination of caffeine and arginine are extremely popular
choices, and rightfully so. Caffeine promotes increased focus, intensity and
energy in the gym. Arginine-based supplements are another popular choice
because they are designed to activate peak vasodilation, resulting in powerful
muscle pumps.
Achieving a
good pump is vital to new muscle growth because it helps deliver key musclebuilding
nutrients, oxygen and amino acids to working muscles, effectively creating an
optimal anabolic environment conducive to new growth.
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