Getting the best possible results from your exercise routines means that you need to consume the right diet and follow the correct pre-workout meal plans, otherwise you could end up struggling to reach the end of your workout, never mind actually getting successful results. The specific type of pre-workout guide you need to follow will depend on your fitness levels, your specific goals and a range of other facets, but in the end, if you’re trying to build muscle, there are a few golden rules that you simply can’t ignore.
Why is Pre-Workout Nutrition So Important?
If you don’t understand why you need to follow the right pre-workout diet, you probably won’t end up putting in much effort to ensure that this is the case. For this reason, it’s imperative that you continue to educate yourself on just how important a diet is, as well as how you can use it to your advantage. According to dietician, Christopher Mohr;
Proper pre-workout nutrition is important because it offers critical anabolic and anti-catabolic effects.
Basically, this means that the right diet can actually increase the rate at which the muscle grows, as well as prevent the loss of muscle in the process. By committing yourself to a healthy diet, you’ll start seeing results a lot faster and ensure that your body isn’t working against itself when you’re working out.
During a workout, the body is constantly looking for more reserves of energy to continue working at the pace that it is moving; when this happens, it will generally start out by consuming the carbohydrates, which take the form of glycogens, before turning to other sources. Proteins tend to be the next reserve that the body turns to, but it’s also possible for it to start breaking down muscle tissue in order to get the energy that it needs; this is labelled as catabolism. Basically, the right diet should stop the body from doing this, which is one of the reasons people are able to increase the results that they get from each and every workout.
What Constitutes a Pre-Workout Meal?
In order to get the nutrition that a person needs from a meal, the experts suggest that they consume a snack just before the workout begins, as well as a meal, about 3 to 4 hours before an intense session. J. Anderson, S. Prior and L. Young, who are all nutrition specialists for the Colorado State University, suggest that individuals consume anywhere between 500 and 1,000 calories before they exercise. It is also just as important that they cut out fats, sugars and caffeine, since these aren’t very good sources of energy; in fact, they could end up having very negative effects on a person’s energy levels. Due to the sharp rise and crash in energy that these three substances give a person, it’s generally best to look for more sustainable sources that will provide endurance, rather than a quick high.
The Importance of Protein
Protein is one of the most beneficial workout nutrients that people need to rebuild muscle, but it also prevents the muscles from becoming sore after a person exercises. There are a few different ways that a person can incorporate this into their diet and it is generally a good idea to get to know a few of them so that you can alternate between a few different options. A strict diet can become somewhat tiring to follow on a regular basis, which is why it is important to mix and match a few meal options.
Shakes do not only provide individuals with a valuable source of energy; they are also easy and very convenient to drink, which makes them all the more appealing. These days, individuals have the option to pick from ready-made shakes that contain a wide range of natural and chemical components, or they can choose to make their own; ultimately, this will depend on their personal preferences.
Just before you work out, you might want to eat something small, just to make sure that you have that added reserve of energy ready for your workout. Protein bars are available that contain a combination of protein and carbohydrates so that the body has access to instant energy reserves that it can start burning as soon as you begin working out. These energy bars tend to be very light, which makes them perfect as a pre-workout supplement, particularly for those that push themselves hard in the gym. According to the ESPN Training Room, people should consume;
…between 40 to 100g of carbohydrates to prevent muscle breakdown and boost energy.
Small bars can be kept in your pocket and eaten just as you arrive at the gym, which makes them a convenient, as well as a delicious option when you simply need to increase your reserves of protein and carbohydrates.
It is interesting to note that not all of the experts recommend consuming protein just before a workout; in fact, some claim that it could give a person a stomach ache. According to Cynthia Sass of Shape Magazine, it might be best to avoid protein just before a workout because the body can’t absorb it that quickly and this could lead to cramping.
Get the Most from Each Workout
When it comes to the world of fitness, people are generally used to hearing conflicting suggestions concerning their diets, although this doesn’t make picking a specific diet easy. Ultimately, experience will play a key role in determining whether a person is able to pick out the right diet and routine that will help them continuously push the boundaries of each and every workout and achieve maximum results every time.
It doesn’t matter whether you are more interested in convenience or whether you are looking to put only the healthiest, most natural products into your body, the fitness market has just about every option imaginable, and this makes coming up with the perfect diet and exercise routine a lot simpler. Keep in mind that the more a person knows about how to set up a pre-workout routine, the more they’ll get from each and every session, and this makes it worth putting in all that extra effort.