Pre workout nutrition

Food timing pre workout, one of the things that many individuals do not fully understand, myself included! (WHAT?!?) So here's the deal, through food timing we can see major changes in our physical health and fitness and speed up reaching our goals!  The most important meals of the day will be your pre and post workout meals (I'll cover post workout soon!!)!  In an ideal world, we would all have the time and energy to workout early in the morning.  this is not an ideal world and we all have very busy schedules.  Adjust these meals accordingly with your workout timing!  So heres the breakdown.

Preworkout Nutrition:

Here's a list of what the pre workout meal does:

1. Ramps energy stores for an intense workout

2. Decreases the catabolic hormone, cortisol

3. Lessens muscle damage and inflammation

4. Controls free radicals with appropriate anti-oxidants

5. Sets the ground work for quicker recovery following your workout

6. Supplies a fluid source prior to the workout

Here are the components that are necessary for a solid pre workout meal:

Fast-acting high-grade whey protein - 10 grams of a good fast acting whey protein are all you need. This will curb protein breakdown and act with the high glycemic carbohydrate to stimulate insulin.

Dymatize Iso 100

The Branch Chain Amino Acid, L-Leucine - Your whey protein will have enough BCAA for the pre workout meal; however, I would suggest the addition of 1 gram of l-leucine. This further increases protein synthesis and stimulates insulin release.

Core ABC Aminos

High Glycemic Carbohydrates - Again, this stimulates insulin to keep cortisol at bay, thereby preparing your muscles for recovery post workout. 15 – 25 grams of a high glycemic carbohydrate such as sucrose, maltodextrin and/ or dextrose are ideal.

Antioxidants - Vitamins C and E help to remove the free radicals that cause breakdown of muscle fibers. A small amount is all that is needed.

Electrolytes - Sodium, magnesium and potasium supplementation pre workout will provide the materials for replacement, as these electrolytes are lost during exercise.

Here's an awesome example of what a good pre workout meal might consist of:

10 grams of whey protein

1 gram of l-leucine

15 – 25 grams of a high glycemic carbohydrate such as sucrose (fruits, chocolates, peanut butter)

50 mg of vitamin C

20 iu of vitamin E

100 mg of sodium

50 mg of potasium

Willey, Dr. Warren (2006-01-01). Better Than Steroids (Kindle Locations 1451-1457). The Fitness Medicine Clinic. Kindle Edition.