Importance of Pre Workout Nutrition At Your Body

Pre workout nutrition depends very much on your daily activity and workouts. It is important to differentiate between an athlete, like combat sport athletes who often need some kind of specialised nutritional strategy from a nutritionist and “normal” people who exercise regularly and although do take their sports seriously, they don’t need to overdo their pre workout nutrition. Pre workout nutrition also depends on the individual’s goal. The pre workout nutrition of someone who wants to lose weight looks different than someone who wants to gain mass.

Body builders and athlete enthusiasts are always looking for ways to improve their performance and achieve their goals. Good proper nutrition can help your body perform better and recover faster after each workout. Optimal pre workout nutrition intake is prior to exercise and will not only help you maximize your performance but also minimize muscle injury and damage. Pre workout nutrition contains everything you need for your body goals. Assuming that your workout or race starts in the morning, the purpose of your pre-race meal is to top off liver glycogen stores, which your body has expended during your night of sleep. Muscle glycogen, the first fuel recruited when exercise commences, remains intact overnight. If you had a proper recovery meal after your last workout, you’ll have a full load of muscle glycogen on board, which constitutes about 70 percent of your total glycogen stores. If you didn’t re-supply with your pre workout nutrition after your last workout, you’ll only end up hurting yourself by trying.

Eating something nutritious before your workout can have several benefits. It fuels your body with energy, boosts your performance and decreases muscle protein breakdown. Your pre-workout nutrition should depend on your individual goal such as if you’re trying to lose weight, it’s best to eat a small snack or alternatively, train on an empty stomach. Training on an empty stomach, especially in the morning, has the benefit that your body hasn’t any energy in the stores, thus your body will draw on your fat stores as source of energy. Keep in mind, training on an empty stomach can be hard. You have to decide for you based on how weak or hungry you would feel during your workout otherwise.

If you’re just looking to build good aesthetics and looks, keep fit or improve sporting performance on a casual level then total daily calorie intake and macronutrient ratios are of more importance to you that the exact timing and composition of your meals. If a pre-workout meal has been eaten then the importance of the post-workout meal was largely diminished. Researchers go on to explain that unless you are planning on training a second time later in the day and therefore needed to restore glycogen stores more immediately or had not eaten a pre workout nutrition meal, then as long as daily caloric needs were met across the 24-hour day period there is no particular benefit gained from having a post-workout meal.
A good rule of thumb is to eat a mixture of carbs and protein prior to exercise. If you eat fat with your pre workout nutrition meal, then it should be consumed at least a few hours before your workout

Training Your Body

Training hard can deplete your body of vitamins, pre-workout nutrition and other compounds essential for muscle gain and fat loss. Even with the best diet possible, it can be incredibly tough to get all these vital elements – and that’s where supplements come in. One of the most powerful ways to optimize nutrition is proper timing of food intake. Protein and carbohydrates should be taken in 30 minutes to an hour after your workout. If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation two factors that accelerate the rate at which every cell in your body ages.

Fuel your body with multiple small meals and snacks each day to keep your blood-sugar levels under control and your metabolism steady and to stimulate the production of new muscle. Drink water and calorie-free beverages to keep your performance in the gym at its peak. Avoid sugar-laden drinks that will fatten your waistline and sabotage your body's antioxidant defense systems. Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of fat-burning hormones. The best sources include lean beef, chicken, fish, lower-fat dairy foods, and soy. While whole foods should always be your first choice, a quality protein powder can be used in conjunction with your diet to make sure you meet your protein macros each day. Consider adding a whey protein or two between meals, and use slow-digesting casein protein to fuel your gains at night while you sleep.

When constructing a pre workout nutrition supplement program one should first give attention to the careful selection of a multi-vitamin. First and foremost consideration must be given to any potential allergies that you may have. Failure to select the correct multi-vitamin may result in an allergic reaction to the vitamins ingredients. Any other pre-existing medical conditions that one may have should be kept in mind while considering a multi-vitamin. In the case of prostatitis (prostate enlargement that is interfering with the ability to pass urine), a multi-vitamin with a high zinc content (15mg or greater) is best avoided.

Time-release versus non-time release is also something that one should consider. Time-released multi-vitamins are usually more expensive but provide considerable advantage as minerals and vitamins are released at a slower, but more steady rate. This allows for better retention, and an overall better value. There is little sense in spending money on a product, only to rid yourself of the vitamins as your urinate.

If you want to stay healthy and have more energy, planning a pre workout nutrition is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation two factors that accelerate the rate at which every cell in your body ages.

Important Rules in Taking Stack Supplements

While it’s true that pre-workout nutrition supplements increase muscle growth and can give you more energy, there are some side-effects you should be aware of. Not all pre-workout nutrition supplements are dangerous per say, but it’s important to know what it is your are taking and exactly what you’re in for. Be vigilant about what you take and always read your labels. By the time our food has been harvested, refined, packaged, transported and left on supermarket shelves, a lot of its original nutrients are lost. Eating the highest quality food can offset this challenge considerably, but it's expensive and not always practical. As a work around, experts recommend that everyone takes a multi vitamin and multi mineral supplement each day to keep their body enriched with essential nutrients.

Many people who use pre workout nutrition supplements to up the ante on their gains don’t just stick to one. They “stack” them up, mixing different products and substances together to create their perfect “super-supplement” combination. Sometimes this combination is right; other times, it can be quite dangerous. Different substances may have an adverse reaction to one another, or they may “double up” with one another and cause dangerous reactions. Stacking two stimulates pre-workout nutrition is extremely dangerous and is never recommended; stacking a stimulant pre-workout nutrition supplement with a non-stimulant pre-workout supplement is less dangerous, but carries its own risks. Consult with a personal trainer who specializes in muscle gains and supplements before taking any pre-workout supplements, and especially before stacking two different products together.

Having said all that, taking pre-workout nutrition supplements or any supplement for that matter is a personal choice. If you decide pre-workout nutrition supplements are right for you, here a important rules to follow.

• Use only the recommended dosage. Never double or triple up because you think it’s not working for you anymore. This is dangerous to your health.
• Use in cycles. It’s easy to take a supplement daily or every time you exercise, but just like with exercise, your body gets used to taking certain pre- workout nutrition supplements. Eventually, these substances won’t yield the same results. Try taking one week off for every week you use it, and be sure to give your body time to re-adjust.
• Keep in mind that if taken regularly, you will become desensitized to caffeine or other supplements. This means you will inevitably require higher and higher doses to feel the effects. This can put a great deal of stress on your adrenal glands and possibly lead to adrenal fatigue.
• Do not mix any pre-workout nutrition supplements with other stimulants like coffee, Redbull or stimulant drugs like amphetamines. Almost all pre-workout supplements already come with a mega-dose of caffeine, or contain other ingredients that are not meant to be mixed with caffeine such as synephrine. Stacking on your own accord is very dangerous, and could mess with your heart and put a strain on your organs.

Any chemicals consumed regularly will undoubtedly have negative effects on the body long term, so be aware, read your labels and make sure you’re being smart about your pre workout nutrition supplements.