These days there is so much emphasis on post workout nutrition. All this talk about protein shakes and alike to help you recover faster after a workout. And while this is important, there is more to it than just a post workout plan.
Going to the gym is hard work. What if I was to tell you that your gym sessions are not as effective as they could be? Yes, this means that you could be getting more out of each gym session without spending more time at the gym.
So how on earth can this happen? Well, simply follow these tips and you will be on your way to a stronger you!
Have A Pre-Workout Meal With Carbs
Exercising on an empty stomach can be really difficult. Your energy levels will quickly fall as your body doesn’t have any fuel to keep you going. This is why a pre-workout meal is important.
1 to 2 hours before you workout, make sure you have a pre-workout meal. Have a meal which contains slow to moderate digesting carbohydrates. These carbs will be a great source of energy throughout your workout. So what are some good examples of these slow to moderate digesting carbohydrates? Try oatmeal, brown rice, or whole grain pasta just to name a few. Consuming carbs which are fast digesting such as bread or white will give you a quick boost in energy but will fade very quickly resulting in poor gym results.
It is important to eat these sources of carbs 1 to 2 hours before a workout so that you body has sufficient time to metabolize the food. Try consuming around 20 to 40 grams of carbs.
You may have never heard of this before, but fruit can have a very positive impact on your pre-workout nutrition. What kind of fruit? Well most fruit is great but oranges offer the best benefits as it is one of the fastest digestible. This is a faster absorbed carb so you can get energy quickly from having oranges or other fruit.
So now you have a slow to moderate source of carbs (in the point above) and a quick during carb from fruit. Oranges are a great way to kick start your workouts and that is why you may have seen body builders sucking back oranges like they were free.
Another benefit of oranges is that they are full of electrolytes and vitamin c. So have a supply of oranges handy and have a couple just before your next workout.
Now we have quick burning carbs (oranges) and slow to medium sources of carbs (brown rice etc). This would not be complete without a source of protein. We all know how important protein is to working out. Protein is necessary for building muscle and should be included in every pre-workout meal plan.
What are some good sources of protein? Try having chicken, eggs, spinach, fish, or turkey. These are all full of protein to help you get the most out of your next workout.
Want a more convenient source of protein? Try getting some protein powder and mix with water or almond milk depending on your taste. Make sure to get a protein powder which only contains natural ingredients and preferably without flavor. This is the healthiest type of protein powder. Try Naked Whey protein powder, we love it!
In general, have around 20 to 40 grams of protein for maximum benefit.
There are many pre-workout supplements that you can choose from. Depending on the supplements, these should be taken 30 to 60 minutes before a workout.
Many popular supplements contain caffeine which can give you a great boost of energy and focus. Another great ingredient in arginine. Arginine can give you great muscle pump and can activate peak vasodilation.
So when choosing a new supplement, try one with one or both of those ingredients.
There you have it. Follow these super simple steps and you will be working out harder and longer than ever with less breaks. There is nothing difficult here. Have you tried any of these tips previously? We would love to hear your experience in the comments below.