You’re about to hit the gym and you have a big day ahead of you. What do you eat? Most of us are so concerned with the post-workout window of opportunity that we forget about pre-workout. Your pre-workout meal is just as important as your post. We need to make sure we fuel our bodies before working out. Training while fasted is not optimal for muscle gains. It’s similar to trying to drive your car cross-country on half a tank of gas. You will not get very far with only half a tank. The same goes for your body. Without adequate fuel, your workouts will not be as productive or intense as they should be. Here are 8 tips to help you improve your pre-workout meal and ultimately improve your workouts.
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Have a meal 30-90 minutes before
You want to make sure you are eating a meal 30-90 minutes before a workout session. This meal will act as fuel for your body. Your body will utilize the nutrients you gave it during your workout. In addition, your body will spare your muscles during your workout. Depending on the individual, you can eat closer or farther away from your workout. You do not want to go to the gym feeling full and bloated. If you have a bigger sized meal, wait the full 90 minutes, a small snack on the other hand you should be good within 30 minutes.
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Keep your fat intake low
Your pre-workout meal should be relatively low in fat (under 15g). Fat is a macronutrient that slows down digestion, which is the opposite of what we are trying to achieve before a workout. We want those nutrients to get into the bloodstream as fast as possible. We need to provide our bodies with amino acids and carbs to help fuel our workouts.
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Keep your fiber intake low
Fiber is extremely important to consume on a daily basis, however it is not ideal pre workout because, like fat, fiber slows down digestion. Slower digestion is counter-productive for getting those vital nutrients to our muscles.
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Take in 30 grams of protein
30 grams of protein will provide our system with all the essential amino acids needed for muscle rebuilding and repair. If we provide our body with these building blocks prior to our workout, we will be saving our muscles from breakdown. Muscles get broken down into amino acids. If we already have amino acids floating around in our blood stream, our bodies will be tricked into thinking that muscle was already broken down.
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Choose fast-digesting carbs
You want to aim for carb sources that do not take too long to digest. Something like white rice, potatoes, white bread, fruits, juices and dextrose would be ideal. These fast acting carbs will help push the protein that you have eaten into your system much faster. In addition, these carbs will help give your muscles the energy they need for your workout. Your muscles’ primary source of fuel is glycogen. Glycogen is a stored form of carbohydrates. We generally store glycogen in our muscles’ cells and our liver. Consuming carbs before a workout will ensure our muscles have enough fuel.
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If you have a sensitive stomach, go lighter
If your stomach is extremely sensitive and you get queazy when working out, you should have a smaller, lighter meal. 1 scoop of protein with a banana would be a great example. This smaller meal will still provide your body with the nutrients it needs, while leaving you not feeling sick during your workout.
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Take a probioic
Probiotics can be a very useful supplement to take before a workout. Probiotics will help your body digest your pre-workout meal. Proper digestion is important to ensure our bodies are utilizing the raw materials we are feeding it.
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Use ALA
Alpha Lipoic Acid is an antioxidant that improves insulin sensitivity. ALA will help shuttle the nutrients you gave your body directly into your muscle cells. You should use 100-300mg of ALA with your pre-workout meal.
Anthony Bevilacqua has been in the fitness industry for over a decade. His fitness influence has made an impact on millions of people both in and out of the gym. Find out more information about him at www.abfitnesstrainer.com.
