What you take before your workout can make or break not only your performance in the gym, but your gains in rock-solid muscle. Follow these simple steps and you’ll be on the path to anabolic muscle growth from the very first rep.
1-2 Hours Before Training
1. Clean Source Of Moderate To Slow-Digesting Carbohydrates:
In order to power through your gut-wrenching, muscle-fiber-tearing workout, you need a premium source of fuel. That’s why it’s fundamentally important that you consume a slow to moderate digesting source of carbohydrates.
Not only will they provide a source of energy, thereby preventing your body from tapping into muscle for energy, but a slower digesting carb will sustain you throughout your entire workout.
carbohydrate options: oats, brown rice, whole wheat pasta, whole wheat bread
A Slower Digesting Carb Will Sustain
You Throughout Your Entire Workout.
Fruits, such as oranges, make an excellent addition to your pre-workout meal. Now that you have a slower digesting carb source (as outlined above), it is also beneficial to have a small but sufficient source of fast-digesting carbs to kick-start your workout.
Of course, no meal is complete without protein. As the building block of new muscle growth, protein – composed of essential and non-essential amino acids – is vital to maintaining a positive nitrogen balance necessary to stimulate maximum protein synthesis.
Obtaining the correct ratio of amino acids is vital to achieving an anabolic state and the best way of achieving this is by consuming complete protein sources such as egg whites, chicken, turkey and even skim milk.
Another option for people on the run is to consume a whey protein shake, which provides a balanced source of quality amino acids necessary to achieve a positive nitrogen balance. As a general rule, consume between 20 to 40 grams of protein in preparation for your training session.
Phase Two: Pre-Workout Supplements
30-45 minutes before training
4. Scientifically Formulated Pre-Workout Supplements:
Now that you’ve got your pre-workout nutrition out of the way, which by this time is almost completely digested, it’s time for your final preparation in the form of sports/dietary supplements.
There are a plethora of supplements to choose from. So, when scanning store shelves be sure to select a fast-acting supplement that will quickly absorb into the bloodstream so you can feel rapid energizing results.
Products containing a combination of caffeine and arginine are extremely popular choices, and rightfully so. Caffeine promotes increased focus, intensity and energy in the gym. Arginine-based supplements are another popular choice because they are designed to activate peak vasodilation, resulting in powerful muscle pumps.
Achieving a good pump is vital to new muscle growth because it helps deliver key musclebuilding nutrients, oxygen and amino acids to working muscles, effectively creating an optimal anabolic environment conducive to new growth.
Sources: Six Star, Bodybuilding.com