Here are four easy-to-follow steps for your pre-workout nutrition that will help you get more out of your workout. Follow these simple steps and you are will make noticeable gains no matter where you are at in your fitness and training. Try to follow exactly these steps and you will see exciting new gains no matter if you workout with home gym machines or at the public gym.
Pre-workout nutrition makes or breaks your workout performance and largely determines your gains. The 4 simple steps below will get you on the right track for better anabolic muscle growth well before your post-workout nutrition even has a chance.
What so many people training hard are overlooking is the crucial role of pre-workout nutrition when it comes to long-term muscle gains. Just by following a proper nutrition regimen, you will experience dramatic gains in size and strength.
If you are not properly fueling your body before a workout you will be unable to reach the point where muscle fibers reach the breaking point. It is at this point alone that new scar tissue and new muscle mass form.
Phase One: Pre-Workout Meal
1-2 Hours Before Training
Working out hard require proper energy, a premium source of fuel. It is fundamentally vital to consume a slow digesting carbohydrate. Slow Carbohydrates not only pack an amble supply of energy saving muscle energy they can last throughout an entire workout. Some of the best sources for pre-workout slow carbs are oatmeal, brown rice, and pasta. Consume between 20 to 40 grams of carbohydrates one to two hours before working out to give your body plenty of time to sufficiently metabolize the carbs.
Fruit:
In addition to your slow digesting carbohydrates it is also beneficial to consume a small but sufficient source of fast-digesting carbs to jump-start your workout. Oranges actually provide this exact source of quick energy.
Protein:
No nutrition plan is complete without an ample supply of protein. It is the building block of new muscle mass. A whey protein shake before the workout is a great idea. Consume between 20 to 40 grams of protein before your training session.Maintaining the correct ratio of amino acids is vital to achieving an anabolic state. The best foods for this are egg whites, chicken, turkey and skim milk.
Pre-Workout Supplements:
Supplements should be taken 30-45 minutes before training begins. The best products will contain a combination of caffeine and arginine. Caffeine increases focus, intensity and overall energy. Arginine activates peak vasodilation which promotes muscle pump. A good pump is vital because it helps deliver the muscle building nutrients like oxygen and amino acids.
Follow these simple steps and keep the rest of your daily diet on track and you are bound to experience noticeable gains in strength and size. So the three major things you need before your workout are: