Get the
fuel you need to maximize your training performance and results.
You're
about to hit the gym and you have a big day ahead. Well, what do you eat? Most
of us are super concerned with the post-workout window of opportunity that we
forget about pre-workout. Your pre-workout meal is just as important as your
post-workout meal. You need to make sure you fuel your body before your
workouts. Training fasted is not optimal for muscle gains. Without adequate
fuel your workouts will not be as productive or intense as they should be.
Here are
some tips to help improve your pre-workout meal and ultimately your workouts.
-HAVE A MEAL 30-90 MIN BEFORE WORKOUT
Make sure
you are eating a meal 30-90 minutes before a workout session. This meal will
serve as much needed fuel for your body during your workout. In addition, your
body will spare your muscle during your workout. Depending on your stomach
sensitivity, you can eat closer or farther away from your workout. You do not
want to go to the gym feeling full and bloated. If you have a larger meal wait
the full 90 minutes. If eating just a small snack on the other hand, you should
be good within 30 minutes.
-KEEP YOUR FAT INTAKE LOW
Your
pre-workout meal should be relatively low in fat (under 15g). Fat is a
macronutrient that slows down digestion, which is the total opposite of what
you're trying to achieve pre-workout. You want those nutrients to get into
bloodstream as fast as possible.
-KEEP YOUR FIBER INTAKE LOW
Fiber is
extremely important to consume on a daily basis, however it is not ideal
pre-workout because like fat, fiber slows down digestion. Slower digestion is
counter-productive for getting those vital nutrients to our muscles.
-TAKE IN 30 GRAMSOF PROTEIN
30 grams of
protein will provide your system with all the essential amino acids needed for
muscle rebuilding and repair. If you provide your body with these building
blocks prior to your workout you will be saving your muscles from breakdown.
Muscles get
broken down into amino acids, and if you already have amino acids floating
around in your blood stream, your body will be tricked into thinking that
muscle was already broke down. This little trick can save you lots of gains.
-CHOOSE FAST DIGESTING CARBS
You want to
aim for carb sources that do not take too long to digest. Something like white
rice, potatoes, white bread, fruits, juices and dextrose would be ideal. These
fast acting carbs will help to push the protein that you have eaten into your
system much faster. In addition to that, these carbs will help give your
muscles the energy they need for your workout.
Your
muscles primary source of fuel is glycogen. Glycogen is a stored form of
carbohydrates. We generally store glycogen in our muscles cells and our liver.
-IF YOU HAVE A SENSITIVE STOMACH GO LIGHTER
If your
stomach is extremely sensitive and you get queazy when working out you should
have a smaller, lighter meal. 1 scoop of protein with a banana would be a great
example. This smaller meal will still provide your body with the nutrients it
needs without making you feel sick during your workout.
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Source: http://www.muscleandfitness.com
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