Best 3 pre-workout food that will boost your lifts
Pre-workout food is very important to perform well during workouts. If you want your today’s personal record to be your normal for tomorrow then pre-workout nutrition is the thing you need to consider.
Hey, everyone, I hope you have a great vision in mind about your health and wealth and are moving closer towards your goals.
Today’s topic is a very important one to cover which everyone should have knowledge which is pre-workout nutrition.
Pre-workout nutrition is very crucial if you are too damn serious about achieving your fitness goals.
For an athlete, it is the most important thing without which the training can destroy the motivation to beat the personal best at an exercise.
Well, there is a controversy going on to whether people should workout empty stomach or should they have a meal to tackle their workout.
To answer this simple question if you are an athlete you should definitely have your pre-workout nutrition if your major goal is to have a high-intensity workout to improve your performance.
Also for the general public that just wants to build muscle and look great, you should also have pre-workout nutrition.
The reason I say this is that even if you are working out to look good the bottom line is to go as heavy as possible in that workout to build more muscle.
However, you cannot have an intense workout if you don’t have energy during your workouts and you might even lose motivation to continue your workout.
There are many factors that decide which type of pre-workout nutrition you should take in order to achieve your workout goals.
Factors such as the time of workout, your workout goal, digestibility & much more are responsible for taking your pre-workout food.
The major macro nutrients that you should have as your pre-workout food are carbohydrates and protein.
To tell you about the role of both the macro nutrients is very important to fuel you during your workouts.
Carbohydrates play an important role as a fuel source for destroying your workouts.
Carbs provide glycogen to your muscles while working out and help to maintain a continuous supply of energy.
The type of carbs also matters if you want to have a workout that is full of energy.
If you choose the wrong type of carbs for pre-workout food then you might not be able to take full advantage of it.
So to say carbs that you eat should be at least 2 hours or at the most an hour before your workout.
The type of carbs that you need to eat should only be complex carbs.
The reason to eat complex carbs is to provide continuous energy supply.
If you eat simple carbs before your workout then your blood sugar levels will crash suddenly and you will suddenly start feeling fatigued and will lose motivation to workout.
However eating complex carbs in your pre-workout food then you will feel energetic throughout the workout and will be able to handle heavy weights for a longer duration.
The pre-workout foods that contain complex carbohydrates:
– brown rice
– oat bran
You can eat these carbs to increase the glycogen stores that will deplete during your workouts.
Another important macronutrient is protein.
Protein, as we all know, is important for building muscle as well as preserving them.
The protein contains essential amino acids that are important for muscle growth.
If you provide protein to your muscles with the help of pre-workout food then you will not only reduce the amount of muscle breakdown but also increase the protein synthesis rate that will accelerate the muscle building process and also help you recover faster for another intense workout.
The type of protein that you can have is dependent on you.
You can have boiled egg whites or lean protein.
You can also have protein powder if you are a vegetarian and want to have a maximum out of your workouts.
There is no issue in eating both carbs and protein in one meal.
The pre-workout foods that you can have
- brown bread with lean protein and some amount of peanut butter
- 5-6 egg whites with some 40-50 grams brown rice
- 40-50 grams of oats with one scoop whey protein powder
- Boiled lean chicken breasts with brown rice
Also, you can play around with the type of foods that you like and make a good pre-workout meal.
If you are thinking about eating fats before your workouts then you should eat them well before pre workouts.
If you are a strength athlete then I suggest you to not eat them in your pre-workout meal.
However, if you are an endurance athlete you can have them in your pre-workout meal.
Also, the types of fats that you can include are only polyunsaturated fats full of omega 3 such as peanuts or peanut butter or you can use olive oil to cook some pre-workout foods.
Now another important part of your pre-workout nutrition is pre workout supplements.
Pre-workout supplements can be helpful for you if you willing to work your ass off in the gym.
If you are ready to workout sets after sets and pumping out reps after reps and want to stay fully focused then you should take pre workout supplements to do so.
The supplements that can help you bump up the intensity of your workouts are:
Creatine comes in a powder form and it can help you build more muscle mass and provide you with a lot of intensity. is found in our skeletal muscle tissues however the amount produced by the body is bare minimum so taking it in a form of supplement can help you do so.
It is found in our skeletal muscle tissues however the amount produced by the body is bare minimum so taking it in a form of supplement can help you do so.
You can take about 2-5 grams of creatine just before 15-20 minutes from your workouts.
The simplest supplement is known as creatine monohydrate.
The supplement is also known with different names however you don’t need to get bewildered while choosing it.
Caffeine is proven to increase focus, performance, strength and power while stimulating the at the burning of an athlete.
You can have caffeine from coffee, tea, and other beverages or you can have supplements to help you provide the right amount of caffeine to produce results.
However taking more caffeine can cause you to have less sleep so don’t take much of it.
Branch chained amino acids:
BCAAS are the amino acids that are not produced by the body.
They help in preserving muscles to a degree where if you supplement with it, you can have great results.
Whey protein powders, as well as red meat, contains BCAAS, however, I don’t suggest you eat red meat as it contains bad cholesterol.
Well, this is it for this blog post.
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