Diet

Pre-Workout Meal

Ready with the water bottle? Shoes? Gym Bag?… something is missing! Right? Eating before your go to gym is really very important.

Fueling your body is important than any other meal. If you will not fuel your body before exercising you will not get enough energy to have maximum performance. Pre – workout is a key to build muscle and weight loss. To build muscles, to lose fat and to improve performance we must eat the right amount of protein, carbohydrates and fats per day. Pre-workout meals are known as energy booster.

As mentioned above when we choose the pre-workout meal, it is important to balance the macronutrients which are Protein, Carbohydrates and Fats.

Protein is important for muscle building and repair and Carbohydrates are what keep you energized throughout your workout. The glycogen stores in muscles and liver are dependent on your carbohydrate intake. The primary source of energy during your exercise is glucose and your body converts glycogen into glucose for the same. After 90 minutes exercise your glycogen stores are depleted which results in fatigue during exercise. This is because we need to consume carbs before workout.  If your workout lasts more than an hour, your body starts using the fats for energy after the glucose supply is depleted.

You need to allow some time for the food you ate pre-workout to digest and absorb by the body. Plan your meals so that the energy provided by them is readily available when you exercise. The time required to digest the meal depends on what type and quantity of the food you are eating. Generally, foods which are high in protein, fats and fiber takes longest time to digest also the large meals. So the larger meals should be taken 3 to 4 hours before to your exercise and the pre-workout should be taken 30 minutes before the exercise. Every body is different so consult your dietician before deciding meal.

Some Pre-workout meals:

  1. Bananas: A perfect pre-workout as they are packed with Carbs (for fuel) and a lot of potassium. Great for endurance workouts.
  2. Oats: They supply us with fibers and releases carbohydrates gradually to keep the energy consistent throughout the workout meaning you can train harder for longer.
  3. Dry fruits: A good source of simple carbohydrates and easily digestible –  so you can grab it as quick option

Pre-Workout meals for specific goals:

  1. For Bodybuilding
  2. Egg Whites
  3. Fruits
  4. Oatmeal
  5. For Weightloss
  6. Banana with Nuts
  7. Oatmeal with raisins
  8. Any Whole fruit
  9. For Women’s health
  10. Fruit Smoothie
  11. Greek Yogurt
  12. Oatmeal

Pre-workout PUMP UP:

This is a vegetarian product

  • Pump UP is the most potent pre-workout supplement for insane pumps and increased mental focus
  • The breakthrough rhiN.O. Nitric Oxide formula has 2 g of citrulline & 1.8 g of arginine for powerful vasodilation and higher blood flow to muscles
  • The synergistic blend  of 3 g creatine and 1.5 g beta alanine boosts high intensity muscular performance
  • 300 mg caffeine and 500 mg taurine for improved mental performance
  • 60 mg Natural cocoa extract theobromine to avoid the mid workout “crash”
  • Scientific combination to propel muscular endurance and delay fatigue BEYOND LIMITS

Bottom Line:

The body needs carbs to fuel the working muscles and protein to help build and repair. So, get combination of the carbs and protein for your pre-workout. And never give a try to any new thing on the game day.

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