Nutrition Timing

Pre-workout nutrition is as important as having your breakfast, lunch or dinner. When you ingest nutrients at the right time, you can maximize your resistance in training activities. For starters, your workout can include walking or jogging for 30 or 45 minutes or even brisk walking. Great stamina and resistance requires pre-workout nutrition foods. People working out in the gym are often advised to start taking pre workout supplements the moment they hit the gym but for better results, a proper diet and discipline is also a factor.

Several ingredients have been identified to have proven benefits when taken prior to high intensity resistance exercise:

• Caffeine is a well-known stimulant to the central nervous system. Coffee as we all know stumbles in our mind when we hear “caffeine”. It is suggested that caffeine increases catecholamine concentrations that promote the utilization of fat, therefore sparing intramuscular glycogen, resulting in improved performance .
• Creatine-Phosphocreatine (PCr) is a major component of biological buffering, a critical element when muscles are exposed to high intensity exercise. Supplementation of creatine stores results in greater pre-exercise PCr availability which improves muscle buffering capacity and accelerates PCr resynthesis during recovery.
• Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all. Vitamin C is an antioxidant which helps in dealing with the metabolic stress. Vitamin C helps in strengthening the immune system during a strenuous workout.
• Beta-alanine acts as something called an acidity buffer: The amino acid-derivative increases the amount of carnosine a buffer that helps prevent declining pH and fatigue in your muscles,. Beta Alanine is a non-proteogenic amino acid that enhances the buffering capacity of muscle, by increasing muscle carnosine concentrations. Carnosine is a dipeptide amino acid that is highly concentrated in muscle and brain tissue. Supplementation of beta-alanine was shown to significantly reduce fatigue in repeated bouts of exhaustive dynamic muscle contractions, due to its ability to increase carnosine content. Think of a supplement with beta-alanine as a couple of extra reps and a bit more muscular endurance.

There are a few things you should keep in mind in a pre-workout nutrition. Be sure to avoid fatty foods before working out fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush and probably a crash while you’re mid-workout. Also, don’t overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.

The extra energy will have you digging out those foundations, delivering that tracked package or trimming those trees in no time. Hell, you might even set a world record for the most fence panels painted in a day. Even if you’ve not got a physically demanding job but you need to be ‘switched on’ for long periods of time then a pre workout might help you to stay focused and alert.