Pre Workout Nutrition – Ready for the Routine

Some body builders and fitness buffs tend to over-complicate things, most especially regarding their pre workout nutrition. One of these is the right combination and the proper ingestion of these important nutritional supports for intense workouts.

To prepare for your workout means eating the proper foods hours (1 to 2 hours) before your training to give your body enough time for digestion. It also means taking the supplements that will help you maximize your productivity in training and ensure post-training recovery.

Carbohydrates

This a key ingredient that provides your body that optimal energy needed for performance. Even when you’re on low-carbs, you still provide your body with the fuel for a good workout. An expert says eating fast-digesting carbs is one alternative.

Rice is a fast-digesting carbs source. However, eating it way too long before your training session can make you sluggish. Some prefer sweet potatoes or oats just before a workout (30 to 45 minutes prior to training).  

Timing

Accordingly, the best time to consume complex carbohydrates is 1 to 2 hours before training. This will give the body enough time to digest the food and provide a gradual increase in energy, rather than a sharp surge in energy followed by an equally sharp crash.

By consuming complex carbs pre-workout, you also load up your muscles with glycogen (stored glucose that the muscles use for energy). The more muscle glycogen you have, the more weight you can lift and for longer periods of time.

Should you go for high-fiber choices like oatmeal, eat at least 45-60 minutes before training. High-fiber foods digest slowly and may cause bloating and gas during your workout.

BCAAs

Include in your pre-workout diet your branched-chain amino acids. Supplementation with BCAAs provides immediate fuel source for the muscle tissues since they are absorbed directly into the bloodstream and transported to the muscles immediately.

Experts say ingesting BCAAs before, during, and after a session can help minimize muscle breakdown. They help reduce fatigue and subsequent soreness in the muscles.

Some do it in their cardio sessions. But if you don’t like doing fasted cardio, BCAAs are still great to add to your pre-workout nutrition plan. Leucine, one of the three essential amino acids in BCAA is an essential part of the muscle-building process and can help you build more muscles.

Caffeine

Caffeine is one very popular ingredient in pre-workout supplements. This is found in coffee, tea or other beverages. The work it does is stimulating the brain to increase alertness and be less tired.  It is also very effective at improving several aspects of exercise performance.

It increases the body’s power output, meaning the ability to produce force quickly. This applies to different exercise, including sprinting, weight training and cycling. Studies show that it can improve performance during long duration endurance events like running and cycling and on sports that are traditionally played long like soccer.

Caffeine can produce short-term increases in blood pressure and may increase restlessness, but it does not typically cause an irregular heartbeat (arrhythmia).

These are some of the important items needed for your pre workout nutrition before your intensive workouts.