| Eating For Muscle Gain: Pre-Training Nutrition Tips |
A wise man once said "If you fail to prepare, you are preparing to fail", and this holds true for your workouts too.
You should enter each session at the gym as though you are going to war and your mind and body should be ready to win this war.
Eating for muscle gain can prime your body before you hit the weights-in this article, we will cover that aspect of physical preparedness.
If you are eating for muscle gain prior to your workout, you will enter the gym at peak strength and will provide your body with the necessary tools to pump iron as effectively as possible.
Eating for muscle gain, especially before your workout, helps you to achieve three very important goals:
1) Maximize your strength potential.
2) Provide a steady stream of balanced energy for your mind and muscles throughout the workout.
3) Minimize muscle breakdown and provide the raw tools for your body to begin the recovery process once the workout is over.
Before a workout, eating for muscle gain doesn't start with solid food. The first thing to make sure of is that you are properly hydrated before beginning your workout. Before you train, it's critical to hydrate as water plays a vital role in keeping strength and energy levels peaked.
Your 'eating for muscle gain' pre-workout meal should be consumed approximately 60 minutes before you go into the gym. The first component of this meal is, you guessed it, protein. If you get enough protein, it can put your body into an anabolic state during your workout, and help to reduce muscle breakdown.
I would recommend that you consume 30-40 grams of high quality protein, ideally coming from a mix of whey protein and casein. This can best be accomplished by mixing 25-30 grams of whey protein in 300-400ml of skim milk.
Whey protein makes for a great pre-workout choice when eating for muscle gain because it is naturally high in BCAA's, which help to prevent muscle catabolism during your workout. Mixing whey with milk helps to slow the release of protein and ensures that your body gets a steady stream of amino acids while you train at the gym.
You should also get 1-2 portions of low-glycemic carbohydrates along with your protein. These carbs are ideal before a workout as they get broken down and gradually absorbed by your body, providing it with a steady stream of energy.
Stay away from high glycemic carbohydrates when you are eating for muscle gain because they are released too quickly into your bloodstream, causing a surge in insulin levels. This will result in a quick rise in insulin levels followed by a sharp fall.
The fall in your insulin levels will weaken you and make you feel sluggish and tired. This is not how you want your body to react in the middle of a high intensity workout, so choose carbohydrates that won't lead to fluctuating insulin levels.
Pre-workout carbohydrate choices such as oatmeal, apples, or brown rice will provide your body with a steady stream of sugars throughout the workout and will keep your energy levels peaked at all times.
If you are eating for muscle gain, remember to keep your pre-workout meals fairly small to allow for easy digestion so that you don't feel ill when you train. Do not workout on an empty stomach.
To summarize:
60 minutes before your workout, you should take in:
1) 300-400ml of milk blended with 25-30 grams of whey protein
2) 1-2 servings of oatmeal, brown rice, apples, or other slow release carbohydrates
Coffee also helps-I drink a cup or two of coffee before my workouts as I find that this increases my energy and amplifies my focus nicely.
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