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The
saying says, “if you fail to prepare, you are preparing to
fail”, and the same holds true for each and every one of
your workouts. Every session in the gym should be treated as
a battle, and just like any other battle in life you must
enter it with proper mental and physical readiness.
This article will
deal with the physical side and will teach you exactly how
to prime your body before battling the weights with proper
pre-workout nutrition. A carefully planned pre-workout meal
will ensure that you always enter the gym at peak strength
and will provide your body with the necessary tools to
battle the weights as effectively as possible. |
The 3 main goals
of the pre-workout meal are as follows:
1) Maximize
your strength potential.
2) Provide a steady stream of balanced energy for
your mind and muscles throughout the workout.
3) Minimize muscle breakdown and provide the raw
tools for your body to begin the recovery process once the workout
is over.
The first thing to make
sure of is that you are properly hydrated before beginning your
workout. Water plays a vital role in keeping strength and energy
levels peaked, so always ensure that you've consumed an adequate
amount of water in the few hours before you train.
Around 30-45 minutes prior
to entering the gym you should consume your pre-workout meal. The
first component of this meal is, you guessed it, protein. This
protein will keep your body in an anabolic state throughout your
workout and will help to prevent muscle breakdown as you train.
I would recommend that you
consume 30-40 grams of high quality protein, ideally coming from a
mix of whey protein and casein. This can best be accomplished by
mixing 25-30 grams of whey protein in 300-400ml of skim milk.
Whey protein makes for a
great pre-workout choice because it is naturally high in BCAA's,
which help to prevent muscle catabolism during your workout. Mixing
your whey with milk is a good idea because this will slow down the
release of the protein and provide your body with a steady stream of
amino acids throughout your workout.
Along with your protein
shake you should also consume 1-2 portions of low-glycemic
carbohydrates. Low glycemic carbohydrates are ideal before the
workout because they are broken down and absorbed gradually in the
bloodstream, providing your body with a steady stream of energy
throughout your workout.
When you consume high
glycemic carbohydrates that are rapidly released into your
bloodstream, your body will release a surge of insulin in an effort
to level out your blood sugar. This will result in a quick rise in
insulin levels followed by a sharp fall. The fall in insulin levels
will leave you feeling weak, tired and sluggish. This is the last
thing you want in the middle of a high intensity workout, so choose
carbohydrates that won't cause this rapid fluctuation in insulin
levels.
Pre-workout carbohydrate
choices such as oatmeal, apples or brown rice will provide your body
with a steady stream of sugars throughout the workout and will keep
your energy levels peaked at all times.
This pre-workout meal
should be fairly small to allow for easy digestion and to prevent
you from feeling sick when you train. You should never workout
without having a meal in you first.
So, just to recap:
30-45 minutes
before your workout:
1) 25-30
grams of whey protein mixed with 300-400ml of milk
2) 1-2 servings of slow release carbohydrates (i.e.
Oatmeal, yogurt, apple)
I also like to throw in a
cup or two of coffee before my workouts as I find that this
increases my energy and amplifies my focus nicely.
There are also 3 other
highly important times throughout the day to pay special attention
to the foods and supplements that you consume. Visit my website by
clicking the link below to find out what they are, and how to
properly approach these periods for the best possible results...
About The Author
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Once an awkward,
pencil-necked "social reject", Sean Nalewanyj is
now a renowned bodybuilding expert, fitness author, and
creator of the most celebrated natural bodybuilding program
online today: "The Muscle Gain Truth No-Fail
System".
If you can spare
just 24 minutes a day, then you too can build a powerful new
head-turning body that will skyrocket your confidence, drive
gorgeous women crazy, and leave your friends, family and
co-workers staring in disbelief... ALL in just a matter of
months: www.MuscleGainTruth.com |
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