Building muscle is not as easy as you may think. Buying a gym membership and going to the gym and lifting weights will not do it alone. There are several factors that need to be understood and considered in order to build muscle. One of the key factors that will help you to build muscle quickly and efficiently is proper pre-workout nutrition. If your pre workout nutrition is poor then any benefits you could have gotten from your workout are lost you are just spinning your wheels!! If you fail to prepare for your workout, you are preparing to fail!!!
This article will deal with proper pre workout nutrition so you get the most out of your workouts so you can build muscle as quick as possible.
The 3 goals of the pre-workout nutrition are:
1) Maximize your strength potential.
2) Provide an energy source for your mind and muscles during your workout.
3) Most importantly to minimize muscle breakdown (catabolic) and provide the nutrients for your body to begin the recovery process once your workout is completed.
There are two main reasons why your body would go into a catabolic state which are extended periods of exercise and not eating frequently. When you work out for a long time, your body has usually burned thru its preferred energy source of glycogen and carbs. Once this has occurred your body can actually start to breakdown your hard gained muscle tissue into proteins to serve as a alternative energy source. To avoid this, the first thing you need to do is make sure that you are properly hydrated before beginning your workout. Water plays a key role in keeping strength and energy levels high and it keeps all of your bodily systems running smoothly. So always ensure that you drink a gallon of water throughout the day.
30-45 minutes prior to entering the gym you should consume your pre-workout meal. The first component of this meal is protein. This protein will keep your body in an anabolic state throughout your workout and will help to prevent muscle breakdown as you train.
I would recommend that you consume 30-40 grams of high quality protein, ideally coming from a mix of whey protein and milk. This can best be done by mixing a scoop of whey protein along with a cup of skim milk.
Whey protein makes for a great pre-workout choice because it is naturally high in BCAA's, which help to prevent muscle catabolism during your workout. Mixing your whey with milk is good because the whey protein digests quickly providing a source of amino acids during the workout and the casein protein in milk takes longer to digests which will provide you a stream of amino acids later on after your workout has been completed. Always keep a steady stream of nutrients to your muscles will maximize your muscle building efforts.
Also you should try to eat serving of low-glycemic carbohydrates.
Low glycemic carbohydrates are ideal before the workout because they are broken down and absorbed gradually in the bloodstream, providing your body with a steady stream of energy throughout your workout. Try to stay away from high glycemic carbohydrates because they are rapidly released into your bloodstream, your body will release a surge of insulin. This will result in a quick rise in insulin levels followed by a sharp fall. The drop in insulin levels will leave you feeling sluggish, lethargic, tired and sometimes sleepy. Of course you don’t want this going into your muscle building workout.
Every workout you want to get the most out of it if you do this will slow or even hinder any muscle growth. Pre-workout nutrition should contain low glycemic carbohydrate choices such as oatmeal, sweet potatoes or brown rice. These carbs will provide your body with a steady stream of energy throughout your workout without the insulin crash later.
So if you are the type to work out in the morning on an empty stomach be sure to follow my suggestions this far it will greatly help you build muscle quicker. You should never workout without having a meal in you first. Now your pre-workout nutrition should be small enough to allow for easy digestion and to prevent you from feeling sick when you train. I also like to drink a cup of coffee before my workouts as I find that this increases my energy and my mental focus.
Pre-workout nutrition recap, you must provide your body with the nutrients it needs to fuel your workouts. That means a quality and abundant sources of carbohydrates and proteins that will not only provide a ready energy source but will also give your body the right type and amount of proteins to allow your muscle cells to repair and rebuild bigger and stronger in the quickest time possible.
This Pre-Workout Nutrition Meal below will give you everything you need to fuel your workouts while providing a ready source of amino acids to avoid muscle breakdown and loss and begin the growth process.
Consume this mixture about 1 hour before your workout
Ingredient 1: 1 cup Skim Milk Ingredient 2: 1 Scoop Whey Protein
Mix these two ingredients together. In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a "jump start" on the recovery process. Milk is one of the most nutritious pre workout foods there is! It's filled with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids to your muscles during and after your workout!
Ingredient 2: 1 Banana
Bananas are an excellent pre workout carbohydrate source to fuel your workouts!!
Ingredient 3: ½ Cup Oatmeal
Oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts…AND the rest of the day as well.
Again, building muscle is not as easy as you may think. If your pre workout nutrition is poor then any benefits you could have gotten from your workout are forever lost and you are just waisting your time!! So stop wasting your time and start preparing properly for each workout. If you fail to prepare for your workout, you are preparing to fail!!!