Your pre-workout meal is quite an important aspect of your muscle-building routine. It’ll supply you with your energy for your lift, which ultimately determines how the actual lift will go.
Without adequate energy, your lifting intensity will suffer, which will result in less than desirable results. Read on to learn the best aspects and what is most important:
1.) It’s crucial to consume a carbohydrate-rich protein meal about two hours before training, if you can work it in. Carbohydrates are critical for promoting muscle contraction and delaying muscle fatigue, especially during stressful exercise, as well supplying enough energy for you to get through your lift.
2.) Protein and essential amino acid (EAA) availability is vital before a workout as well—this can help lower muscle breakdown that’s secondary to weight training. It’d be a good idea to take a whey protein shake, approximately an hour before you hit the gym. Throw in some almonds for an extra boost of carbohydrates to keep your energy up.
3.) Hydration is also very important before a workout, but don’t forget during and after your workout, too. Try to consume at least 16 ounces (two cups) of water within one hour before training.
Some research shows that dehydrating a muscle by as little as three percent can cause a 12 percent loss of strength—that’s devastating when you’re trying to push up heavy weights to stimulate muscle fibers, or throw up a new personal on bench.
4.) Maximizing your testosterone levels and priming the body to lower Cortisol (your stress hormone) levels during and after a workout are two key factors to consider before a workout. This is why it’s important to eat before, and not put your body under any excess stress after a hard lift.
An example would be hitting a hard chest and triceps day, and then going to play 4 pick up games of basketball. It’s very counterproductive.
5.) Lowering the amount of damaging free radicals will optimize workout performance and recovery. Antioxidants can help quench free radicals and provide many beneficial effects against exercise-related oxidative tissue damage.
Some great immune boosters/antioxidants include vitamins C (you could always just pop a few tablets) and E, beta carotene (which would include yellow and orange fruits, such as mangoes, papayas, and yams and in green leafy vegetables such as spinach, kale, and sweet potato leaves), alpha lipoic acid and N-acetyl cysteine (NAC)
Without adequate energy, your lifting intensity will suffer, which will result in less than desirable results. Read on to learn the best aspects and what is most important:
1.) It’s crucial to consume a carbohydrate-rich protein meal about two hours before training, if you can work it in. Carbohydrates are critical for promoting muscle contraction and delaying muscle fatigue, especially during stressful exercise, as well supplying enough energy for you to get through your lift.
2.) Protein and essential amino acid (EAA) availability is vital before a workout as well—this can help lower muscle breakdown that’s secondary to weight training. It’d be a good idea to take a whey protein shake, approximately an hour before you hit the gym. Throw in some almonds for an extra boost of carbohydrates to keep your energy up.
3.) Hydration is also very important before a workout, but don’t forget during and after your workout, too. Try to consume at least 16 ounces (two cups) of water within one hour before training.
Some research shows that dehydrating a muscle by as little as three percent can cause a 12 percent loss of strength—that’s devastating when you’re trying to push up heavy weights to stimulate muscle fibers, or throw up a new personal on bench.
4.) Maximizing your testosterone levels and priming the body to lower Cortisol (your stress hormone) levels during and after a workout are two key factors to consider before a workout. This is why it’s important to eat before, and not put your body under any excess stress after a hard lift.
An example would be hitting a hard chest and triceps day, and then going to play 4 pick up games of basketball. It’s very counterproductive.
5.) Lowering the amount of damaging free radicals will optimize workout performance and recovery. Antioxidants can help quench free radicals and provide many beneficial effects against exercise-related oxidative tissue damage.
Some great immune boosters/antioxidants include vitamins C (you could always just pop a few tablets) and E, beta carotene (which would include yellow and orange fruits, such as mangoes, papayas, and yams and in green leafy vegetables such as spinach, kale, and sweet potato leaves), alpha lipoic acid and N-acetyl cysteine (NAC)
