Eating to fuel your workouts may sound like it’s easy, but it really isn’t all that easy as it sounds.
People tend to think they need to eat a big meal before a workout in order to fuel your body with energy. As your body does need fuel to support your workouts, it doesn’t necessarily require you to fill your body with big meal.
It can be a struggle if you don’t workout around the same time on a consistent basis, if you tend to follow a routine, it could be much easier to know when and what to eat. I usually workout first thing in the morning, therefore, my breakfast is considered my pre workout meal.
Your pre workout meal is a very important meal. During intense exercise, as stored energy is completely used, your body will turn into glycolysis to replace this energy. Glycolysis is the process of converting sugars into ATP. (The energy you need to contract a muscle) This basically means you want carbs to be readily available to be used by your body in order to obtain the fullest potential for muscle building.
Here are some easy tips that I follow to ensure I get the best pre workout fuel for my body:
+ Eat a slow digesting meal about 30 – 60 minutes before exercise to allow time for the body to digest and make the nutrients available to the body during exercise.
+ Consume all the macronutrients; lots of protein, a little bit of low glycemic carbs and some smart fats before exercise allows you to burn more fat and get the best results.
+ Focus your meal mainly on high quality protein to improve focus and enhance your metabolism for a longer period of time.
+ Get your protein from fish, or wild meat that contains omega-3’s or take fish oil supplements.
What to avoid before your workout:
+ Fast digesting carbohydrates; they cause high blood sugar, spikes insulin into the blood, which can leave you feeling tired and sluggish and can also elevate cortisol, which can interfere with building muscle.
+ High-glycemic carbohydrates like candy, protein bars, breads and pasta.
+ Avoid consuming a high fat meal, as this can cause poor blood circulation. Consuming a low amount of omega-3 fats can actually boost your blood circulation, so in a low amount they would be fine.
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Every single person is different in their own way. Depending on your lifestyle and your current training situation, two eggs and asparagus just may not be enough to satisfy a heavy weight session. Even though this guide can be used for everyone, if you’re bulking, you’re going to need a hell of a lot more calories. Create the best pre workout meal based on these suggestions to fit your specific needs and you should see an increase of energy for your workouts as well as an increase of energy after your workouts.
Once you get through the “mirror eyes” that is 😉
(you know, when you can’t stop staring at your muscle pump) 😉