Pre-workout nutrition can make a big difference in your performance in the gym. How important is pre-workout nutrition to you?
I know a lot of people who train on an empty stomach and swear by it. I am not one of those people. My performance stinks not to mention I am just drained by the time I leave the gym.
If your training is becoming stagnant, or you are lacking energy you may want to consider pre-workout nutrition. Or you may want to consider making some adjustments to what you already are doing.
The amount of carbohydrates and protein you consume plays a significant role in your gains.
Pre-workout nutrition prevents catabolism in your muscles. Pre-work nutrition also replenishes your energy stores. As you are training, branch chain amino acids and l-glutamine start to be consumed by your body. This causes a loss of protein.
The Pre-Workout Window
Eat your protein and carbohydrates 30-90 minutes before you train. Ideally your pre-workout nutrition should be consumed 30 minutes prior to training.
Consume protein that can be easily assimilated such as egg whites or whey protein. Aim for 20-40 grams of protein with some carbohydrates.
What Type of Carbohydrates and How Much?
It all depends on your goals.
Do you have a hard time gaining size?
- Then you need plenty of fast digesting carbohydrates combined with 20-40 grams of protein
- The faster digesting carbohydrates are easier to digest in larger amounts than slower carbohydrates.
- If your quest is to gain more mass consider consuming 100-150 grams of carbohydrates pre-workout.
- Large bowl of cream of rice
- White bagel and jam
Is your goal is to drop body fat?
- Consume a mixture of slow and fast carbohydrates with 20-40 grams of protein.
- Fast carbohydrates will help you in the beginning of you training and the slower carbohydrates will fuel you through the end of your session.
- You don’t want to have too much sugar in your pre-workout meal. This will make the body less likely to use sugar for energy.
- If you have a hard time keeping your body fat lower, aim for 70-90 grams of carbohydrates.
- Oatmeal combined with your favorite fruit
- Whole wheat toast with jam and honey
Pre-workout nutrition can make a big difference in both your performance in the gym and your results. If you are currently not consuming anything pre-workout, I challenge you to give it a try and see for yourself. What are you waiting for?