Preworkout nutrition is so important when building muscle because when it relates to your workouts, the old adage holds true: “If you fail to prepare, you are preparing to fail”.
The gym is your front line and every workout is a battle, If you want to experience victory you have to be physically and mentally prepared.
Eating for muscle gain can set up your body before you start off your weight training session and in this article, we will cover that feature of physical preparedness.
If you prepare for the gym by eating for muscle gain, you improve your workout because your body will be at peak strength and will have the required energy to help you take full advantage of your workout.
There are three chief objectives that you want to achieve when eating for muscle gain prior to a workout:.
- Peak your strength potential.
- Give a steady source of balanced energy to your mind and muscles all through your workout.
- Keep muscle breakdown to a minimum and provide your body with adequate nutrients to start the post-workout recovery process.
Solid food shouldn’t be the start of your eating for muscle gain program before training. You should ensure that you’re well hydrated in advance of your workout. As water plays a key part in maintaining strength and energy levels, you should always ensure you’ve consumed lots of water, particularly during the few hours preceding your workout.
Approximately a hour ahead of your workout, you need to ingest the ‘eating for muscle gain’ pre-workout meal. This meal should focus largely on protein. Protein will keep your body in an anabolic state and help prevent muscle breakdown throughout your workout.
The ideal quantity is about 30-40 grams, created from a combination of casein and whey protein, two high quality proteins. You can formulate this mixture by combining roughly 300-400ml of skim milk with 25-30 grams of whey protein.
As whey protein is filled with branched-chain amino acids, amino acids that prevent muscle catabolism during workouts, it is a natural choice when you are eating for muscle gain. You can slow down the release of protein if you mix the whey with milk. This will help your body get a continuous flow of amino acids all the way through the duration of your workout.
On top of the protein shake, also be certain to consume 1-2 portions of a top quality, low-glycemic carbohydrates. Carbohydrates that are low on the glycemic index are such a great choice as they are broken down and absorbed by the body at a steady pace, thus giving you a continuous source of energy to sustain your workout.
Stay away from high glycemic carbohydrates whilst you are eating for muscle gain since they are released too hastily into your bloodstream, producing a surge in insulin levels. If you do this, your insulin levels spike up and then collapse.
This crash in insulin levels will cause you to tire mid-workout. If you’re about to carry out a high intensity workout, you need to go for carbohydrates that don’t produce such a rapid rise and fall in insulin levels.
To keep up an even flow of sugars all the way through your workout, take pre-workout such as oatmeal, apples, or brown rice that ensure steady energy levels.
If you are eating for muscle gain, remember to keep your pre-workout meals quite small to allow for easy absorption so that you don’t feel ill whilst you train. You must never begin a workout without eating a pre-workout meal.
To go over the main points…
60 minutes prior to your workout, you should ingest.
1) 25-30 grams of whey protein and 300-400ml of milk.
2) 1-2 servings of carbohydrates like brown rice, oatmeal, or apple, which are steadily released into your system.
I also like to have a couple of cups of coffee in advance of visiting the gym since it increases my energy and increases concentration.