Eating around during your workout or training is vital to your progress. This post shows the best ways to get the nutrients you need for great results in the gym.
Assuming that you know well all the stuff like Nutrition plays a significant role to get better results, Abs are built in the kitchen, you are what you eat and all these type of things you’ve heard before, Do you wreak havoc in the gym, but the studies show that what you eat before, during and after your training may be different between achieving your goals and falling short.
Let’s see how to harness the power of pre workout nutrition so that you can perform, recover and grow faster than a weed.
Pre Workout Nutrition
Fast Absorbing Protein
Research indicates that people taking Whey protein which are the best pre workout shakes prior to workouts got better results than those using other sources of protein. This is mostly because of the anti-catabolic and anabolic signaling effects of the BCAAs which are present in whey protein – mainly leucine. Whey protein has higher concentration of BCAAs than other proteins.
Pre workout protein increases the energy expenditure and blunts the cortisol through the day. Amino acids and protein spare carbs. People often think that when your body runs out of carbohydrate fuel, the fuel of fatty acids comes into scene. The whole process is too slow for the high intensity training. And, to offer fuel more quickly, amino acids are broken and converted into sugar, this process is known as gluconeogenesis. And for the people who are dieting, extra aminos in the bloodstream help in preserving our lean mass.
Since there are many controversies and arguments prevailing about the carbohydrates and it’s role in fitness, there are endless questions popping up like, do they make you fat? Do you need them? What kind? At what times?
If you’re concerned for getting the most from your training and workout at your peak, it is critical to get the quality fuel. Carbohydrates are the body’s preferred source of fuel. With that being said, I don’t say to plow through plates of potatoes and candy bars all the day, but you body needs the fuel to train at it’s best.
Beta Alanine helps in conserving muscular energy. One of the main causes of fatigue is intramuscular acidosis. L-carnosine that helps correcting the body’s imbalances, is formed from amino acids L-histidine and beta-alanine, Additionally it acts as anti-oxidant.
Research shows that supplementation can increase the content of muscle carnosine eliciting great improvements in the high intensity athletes.
This also implies to endurance athletes. A recent research indicates that an optimal dose of beta-alanine is 4-5 grams and the dosage should be spread throughout the day ideally, but 800 mg just before your training session.
The bottom line is that your body’s first priority from a physiological point is correcting the blood sugar balance and replenishing glycogen instead of making your biceps pop. You should consume fast digesting carbohydrates for sparing protein, spiking insulin and get a speedy recovery.
There are different dose recommendations but to maximize the recovery it is recommended to ingest 50-75 grams of high-glycemic carbs after exercise.