You lift to build muscle. The last thing you want is to let your body goes into catabolic condition which breakdown muscle. Also, you want your strength and energy levels at their peak so as to maximize gains in your workout.
Pre-workout nutrition is important in preparing you to have a good & effective workout because it will achieve these main goals:
1. Maximize your strength potential during the workout
2. Provide a steady stream of energy to your body so that you can be focus and carry the weights with intensity throughout your workout.
3. Minimize muscle breakdown
Your pre-workout nutrition should be taken around an hour before workout. Do not take heavy solid food, as this will make you feel sick during your workout. Eat fairly small meals for easy digestion and never workout on an empty stomach.
An ideal pre-workout meal should be made up of around 30-40 grams of protein with a combination of casein and whey protein. You can do this by mixing 300-400ml of skim milk with 25-30 grams of whey protein. Whey protein is made up of BCAA, the amino acids that prevent muscle catabolism during workouts. However, you want the protein to release slowly so as to last for your entire duration of your workout. That is the reason of mixing it with milk.
Besides protein, you need some carbs to provide you the energy. You also want the carbs to release slowly to last you for the entire workout duration. To achieve this, consume 1-2 portions of a high quality, low glycemic carbohydrates such as oatmeal, brown rice, or apples. Don’t consume high glycemic carbohydrates before your workout because this type of carbohydrate is released rapidly into your bloodstream and will cause a surge of insulin followed by a sharp fall. When it falls, you will feel sluggish and weak and will impact your workout intensity seriously.
Do not forget to drink enough water too. Water will keep your muscle hydrated and is critical to keep your strength and energy levels high along with your pre-workout meal.
In summary, your pre-workout meal should be taken around an hour before workout with :
1. protein – mixing around 25-30 grams of whey protein with 300-400ml of milk.
2. low glycemic carbohydrates – 1-2 servings of carbohydrates such as oatmeal, brown rice, or apples
3. water
(Optional – drink a cup of coffee before workout to help you to be more focus)
If you found this article helpful, make sure to visit www.MuscleGainTruth.com for more highly effective muscle-building tips and tricks. If you want to build muscle fast, then you can’t be making mistakes that will sabotage your efforts.
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