Nutrition before Pumping Up

The fun part about working out is lifting some heavy weights and getting a sweet pump. Because of this, most people either half done their warm-up or wind up skipping it all together. Truly we know the warm-up isn’t sexy, but doing the right way and proper taking pre workout nutrition, it will help you feel better during the workout itself and actually prepare your body for what it needs to do. The reason you should never just hop right into a workout is because you should really prepare both your body itself as well as your nervous system beforehand. A good warm-up only takes about 10-15 minutes and is well worth it. This doesn’t mean foam rolling until you’re more tender than a slab of veal. It should consist of movements that take almost all your joints through their ranges of motion in a somewhat dynamic capacity and should closely emulate the main exercises that you will be doing in the workout itself. This increases your body temperature and gets the tissues ready for the workout.  It also prepares your central nervous system to more efficiently send signals to your muscles so that they fire appropriately for the upcoming task at hand. As for pre workout nutrition, research shows you may boost protein synthesis immediately after your training by consuming a fast-digesting protein to maximize muscle and strength building. Simply put, after a workout your muscles are hungry for nutrients and a fast-digesting high protein or high simple carb meal has been shown to deliver superior muscle-building results. Many athletes choose to consume these nutrients in liquid form (protein shake) because it's easy to prepare and the liquid can be digested more readily than solid foods. Research supports the notion that there's a two-hour "anabolic window" following the heavy resistance training.

Since a whole-food meal basically takes more time for preparation and even digestion, it's not your best choice in terms of an immediate post-workout meal, but it can be consumed an hour after your training. Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your pre workout nutrition meals will help increase the fluid content of your pre-workout snack, keeping you hydrated. If you're a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation. A warm-up and proper pre workout nutrition intake becomes even more important for those of you that work out first thing in the morning. It takes around 3-4 hours of being awake for our body temperature and hormone levels to reach their normal levels. When you sleep, your spine also decompresses and fluid builds up between your vertebrae, which explains why you might actually be taller in the morning and also why your back might feel a little stiffer first thing in the morning.