What you eat before working out matters in all cases, but to an even higher degree when it comes to high intensity interval training (HIIT) & resistance training. There are steps you can take to give yourself the best opportunity to not only build muscle/lose body fat.. To perform at your highest possible level. You can’t tell me you don’t want to improve your performance.
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Why You Need A Pre Workout Meal
A workout on an empty stomach is the enemy of muscle growth/maintenance, especially intensive sessions like lifting weights or doing HIIT. For these type ii muscle fiber endeavors your body prefers mostly glycogen (stored carbs) as an energy source. When glycogen is unavailable your muscle protein becomes how you keep going.
You are unable to turnover body fat fast enough to fuel a weight training session, so yes. Hard earned muscle is on the chopping block if you weight train on an empty stomach.
This negativity applies if your goal is to gain, lose, or maintain weight. Get some calories in before your workouts!
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Benefits Of A Good Pre Workout Meal:
Protect muscle
Increase energy
Higher quality lifts
Build more muscle
Prevent light-headedness
Stave away dizziness
Less chance of throwing up
Again, never lift on an empty stomach. Yes, it’s possible to burn a little more fat in the moment if you head to the gym on fumes alone. If your glycogen stores are at or near empty you’ll use more fat for fuel in spurts, yet you strongly increase the use of muscle protein for energy.. I repeat: this means you’ll lose hard earned muscle.
Muscle loss means lowered metabolism and what does that lead to? More difficulty losing long-term fat. Then even worse, lost fat returns more easily. In reflection you may not lose as much fat in the moment, however in the grand scheme you lose more fat with pre-workout nutrition.
It’s simply inefficient for building muscle and puts the muscle you already possess in jeopardy. It’s not even worth your energy being below par, leading poor workout quality.
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What’s A Good Pre Workout Meal
Before even thinking about your pre workout supplement, 45-180 minutes pre-lift get in a good dose of carbs and proteins, any sooner fullness will take over. The amount varies based on your size and goals. Inversely you don’t want too much dietary fat pre-lift. Dietary fat won’t do much for your resistance training session and its rate of digestion could cause it to sit in your stomach making you full without immediate benefit. Still important generally, just not at this moment.
The case for carbs is you want the energy to fuel your muscles and hit those glycogen stores. Further helping prevent muscle breakdown you’ll give your body its preferred energy source for maximal high intensity effort whether its HIIT or resistance training. Shoot for medium-low glycemic carbs.
Then of course the amino acids from protein to spare your muscle tissue, while adding to your overall daily intake to build more. When you get protein in your system before working out the steady flow of amino acids will serve as an extra roadblock preventing the breakdown of your already stored muscle protein. The best part is its impact on protein synthesis. Muscle protein synthesis is ultimately the process of your body building muscle. Pre-workout protein propels this process to greater heights.
I exclusively go with a pre workout shake consisting of frozen strawberries, creatine, whey protein, rolled oats, and almond milk. Seems to be the best pre workout meal for muscle gain I’ve given a shot.
Pre-workout nutrition should consist of a dose of protein and carbs. Boost your energy and put yourself in position for better muscle maintenance/building. Make your eating habits as smart as your workouts. Don’t lift on e, put those muscles to use, and Be Great.