Here's Why You Must Have Proper Nutrition Before Working Out

Nutrition Tips

When it comes to your workouts, the ancient maxim holds true: “If you fail to prepare, you are preparing to fail”.

The gym is your combat zone and every workout is a conflict, If you wish to experience victory you have to be physically and mentally primed.

Eating for muscle gain can prepare your body before you start off your weight training session and in this piece, we will cover that portion of physical preparedness.

If you get ready for the gym by eating for muscle gain, you benefit your workout as your body will be at peak strength and will have the required energy to help you get the most out of your workout.

There are three core targets that you want to achieve when eating for muscle gain ahead of a workout:.

1) Peak your strength potential.

2) Give a steady source of balanced energy to your mind and muscles during your workout.

3) Keep muscle breakdown to a minimum and supply your body with sufficient nutrients to begin the post-workout recovery process.

Solid food should not be the start of your eating for muscle gain program prior to training. You must make certain that you’re properly hydrated before starting your workout. As water plays a key part in sustaining strength and energy levels, you should always make sure you've taken in lots of water, particularly during the few hours preceding your workout.

About a hour in advance of your workout, you need to take in the ‘eating for muscle gain’ pre-workout meal. This meal should focus principally on protein. Protein will keep your body in an anabolic state and will help to prevent muscle breakdown for the duration of your workout.

The ideal amount is about 30-40 grams, created from a combination of casein and whey protein, two high quality proteins. You can prepare this mixture by combining around 300-400ml of skim milk with 25-30 grams of whey protein.

Because whey protein is full of BCAA's, amino acids that preclude muscle catabolism during workouts, it is a natural choice when you are eating for muscle gain. You can slow down the release of protein if you mix the whey with milk. This will help your body get a constant stream of amino acids all the way through the period of your workout.

On top of the protein shake, also be certain to consume 1-2 portions of a high quality, low-glycemic carbohydrates. Carbohydrates that are low on the glycemic index are such a great choice because they are broken down and absorbed by the body at a steady pace, thus giving you a constant supply of energy to sustain your workout.

Stay away from high glycemic carbohydrates when you are eating for muscle gain since they are released too quickly into your bloodstream, producing a surge in insulin levels. If you do this, your insulin levels shoot up and then collapse.

This crash in insulin levels will cause you to tire mid-workout. If you’re going to carry out a high intensity workout, you will need to select carbohydrates that don’t trigger such a rapid rise and fall in insulin levels.

To maintain a steady flow of sugars throughout your workout, take pre-workout such as oatmeal, apples, or brown rice that ensure steady energy levels.

If you are eating for muscle gain, remember to keep your pre-workout meals reasonably small to allow easy digestion so that you don’t feel unwell while you train. You must never commence a workout without consuming a pre-workout meal.

To sum up

60 minutes prior to your workout, you should eat.

1) 25-30 grams of whey protein and 300-400ml of milk.

2) 1-2 servings of carbohydrates like brown rice, oatmeal, or apple, which are gradually released into your system. Oatmeal, brown rice, apple)

I also like to have a couple of cups of coffee in advance of visiting the gym because it increases my energy and increases concentration.