PRE WORKOUT NUTRITION AND HOW YOU CAN MAXIMISE YOUR TRAINING PERFORMANCE AND RECOVERY
No matter what your fitness goals are, fuelling your body with the right pre workout nutrition and supplements is essential for achieving optimum results.
Whether you’re an elite athlete or just beginning your fitness journey, having an understanding on the importance of proper pre-workout fuel can make all the difference for your workouts and results. With advancements in sports nutrition research and an abundance of supplements on the market, it’s easy to get confused what exactly you need to consume before working out.
In this post, we’ll break down everything you need to know about selecting the best pre-workout nutrition and supplements that will help take your workouts to a new level.
What is the Correct Pre-Workout Nutrition?
Your workout should be fuelled with complex carbs such as whole grains, lean proteins such as chicken or beef and water/electrolytes to keep you hydrated and for sustained energy and optimal performance.
Carbs are your fuel
Carbohydrates are your body’s primary source of energy, making them an essential part of any pre workout meal. However, not all carbs are created equal. Simple carbs such as sugar can cause a quick spike in energy followed by a crash, making them a poor choice for pre-workout nutrition and work better for your post workout window. Instead, focus on your complex carb options such as whole-grains, sweet potatoes, or brown rice. These carbs provide sustained energy and blood sugar levels whilst helping you power through your workout.
Protein for Performance and Recovery
Protein is essential for muscle growth and repair, making it a key component of any pre-workout nutrition snack/meal. Aim for lean protein sources such as chicken, fish, beef or tofu to ensure you’re not weighing yourself down with excess fat. If you’re short on time or don’t feel like eating a full meal, consider having a protein shake instead.
Don’t Forget To Hydrate
Staying hydrated is crucial for both performance and recovery. If you start working out dehydrated, you’ll feel tired and fatigued from the start of your workout. Make sure you’re drinking water throughout the day leading up to your workout, and aim to sip on water during your workout to keep your energy levels high. Also, you can help stay hydrated by supplementing with AMINOS/Electrolyte supplement.
Listen to Your Body and How it Feels
There’s no one-size-fits-all approach to pre workout nutrition. You may find that certain foods work better for you than others. The key is to experiment and listen to how your body responds. Stay aware to how you feel during and after your workout, and adjust your pre-workout nutrition accordingly.
Nutrient Timing is Everything
The timing of your pre-workout nutrition is important in ensuring you have the energy and nutrients needed to power through your workout. Eating too close to your workout can cause indigestion and cause you to feel sluggish, while eating too far in advance can leave you feeling hungry and lethargic. The sweet spot for most people is to eat a light, balanced meal consisting of healthy carbs, lean protein, and healthy fats 30-60 minutes before working out.
What Are The Top Reasons for Eating Before you Work Out?
Feeling yourself with quality nutrition prior to your workouts helps to enhance energy through your workout, enhance faster recovery and helping muscles repair plus controlling blood sugar levels
Improved Energy Levels
Eating before you hit the gym can improve your energy levels and endurance during your workout. This is especially important if you are engaging in high-intensity workouts. Your body needs fuel to power through your exercises, and without it, you may feel lightheaded, lethargic, not being able to finish your workout. Eating a small meal or snack before your workout can give you the sufficient energy needed to get you through your workout.
Faster Recovery
Eating before your workout can also help speed up your recovery time. During your workout, your body breaks down muscle fibres, which require protein and carbohydrates to rebuild and recover. Eating a post-workout meal is crucial, but consuming a small meal or snack before can help provide your body with the necessary nutrients to begin the repair process.
Increased Focus
When you are hungry, your focus and concentration levels tend to decrease. This can be an issue when it comes to achieving your fitness goals. Eating before your workout can help increase your focus and giving you the mental clarity to work out more effectively. Focus on your pre-workout nutrition for improved focus and stamina.
Improved Performance
Eating before your workout can help improve your performance overall. Consuming carbohydrates before exercising can provide your body with the necessary glycogen, which can help improve your endurance during your workout. This means that you can push yourself harder and work out for longer periods, ultimately leading to better results which is why pre-workout nutrition is essential.
Better Weight Management
Eating before your workout can also improve you manage your weight. Working out on an empty stomach can lead to a drop in your blood sugar levels, which can result in overeating during your post-workout meal. By consuming a pre-workout meal or snack, you can control your appetite and prevent overeating later on.
Is Eating After Your Workout Important?
Consuming a well-balanced post workout snack after a workout is crucial and helps the body recover faster and more efficiently. Eating nutrient-dense foods or a high quality protein powder with added carbs can assist in replenishing the glycogen stores, which promotes muscle recovery.
Protein is the building block of muscles, so consuming a high protein snack post-workout can help aid speed up muscle recovery. Additionally, consuming carbohydrates can help replenish glycogen stores that may have depleted during exercise plus help shuttle the protein into muscles faster.
What Are The Top Nutritional Supplements Prior to Workout?
Your workout performance can be enhanced with supplements such as:
Here are a few that could help your workouts.
Creatine
Creatine – a natural supplement found in your muscle cells. It is known to increase muscle strength, power and can improve your athletic performance significantly. Creatine draws water to your muscles, resulting in improved strength and endurance. Overall, creatine is a great supplement to help maximize your strength and growth potential in the gym.
Yerba Mate contains a combination of caffeine, theobromine, and theophylline. These compounds provide a more gradual, sustained energy boost compared to the rapid spike and crash often associated with pure caffeine.
Yerba Mate is rich in antioxidants, vitamins, and minerals, making it a source of essential nutrients.
Yerba Mate’s caffeine content is often better tolerated by those sensitive to the acidity found in coffee.
Beta-Alanine
Beta-alanine is a non-essential amino acid that helps improve muscular endurance by increasing the amount of carnosine in your muscles. It delays the build-up of lactic acid in your muscles which leads to less muscle fatigue. This allows you to work out for longer. Research shows that taking beta-alanine leads to a reduction in muscle fatigue, which ultimately can lead to an increase in overall workout performance.
Citrulline Malate
Citrulline malate is an amino acid that helps in the production of nitric oxide – known for improving blood flow and oxygen delivery to muscles. Increased blood flow and oxygen delivery allows your muscles to access more energy during your workout, leading to better overall performance and reduced fatigue. Citrulline malate is a great supplement for increasing endurance during high-intensity workouts.
BCAAs
BCAAs (Branched Chain Amino Acids) are essential building blocks of protein that our bodies cannot produce naturally. They play a critical role in muscle growth and preservation. Taking BCAAs prior to a workout can help improve overall muscle growth, decrease muscle fatigue and accelerate muscle recovery. Research shows that taking BCAAs regularly can lead to improved performance when working out.
Overall Take Home Points.
Pre-workout nutrition is the foundation for a successful workout. By timing your meals, incorporating healthy carbs and lean protein, staying hydrated, and listening to your body, you can fuel your body for optimal performance.
Find what works best for you. With the right pre-workout nutrition, you can maximise your workouts and reach your levels in your workouts.
In conclusion, nutritional supplements are a great way to improve your workout and achieve your fitness goals faster.