By Myprotein Writer Tyler Stark
Most individuals have the desire and drive to be a fitter version of themselves, yet others strive to be a step beyond the weekend warrior gym-goer.
In order to hit that PB, break that mile time or just smash a workout, your body has to be properly primed, fuelled and ready to go!
There’s a lot of guessing with what to eat, how much to eat, what supplements to take and when to take them.
Let this guide be as habitual as keeping the “L” headphone in the correct ear and wearing a cut off on arm day.
Your pre workout nutrition plan is ultimately what separates the men from the boys and your gargantuan guns will thank you in the future.
Personally, it still baffles me how all of these fad diets came about that don’t consider your body type, metabolism, gender, body fat percentage etc, and still, they are supposed to benefit your fitness without any type of individual consideration.
What will work for someone else, may not work for you – and vice versa!
Beside my own opinion (which is they won’t last), getting back to the basics is where the money is.
The macros are what we need to focus on here:
Protein, Carbohydrates and Fats.
This may be monotonous to some, but in order to take your fitness game to the next level, putting your nutrition first makes all the world of difference.
The current ratio that scientists and bro talk have come up with is 80/20-70/30, meaning 70%-80% of how you perform and look will come from what you eat and 20%-30% will actually come from the training itself.
Pre-workout nutrition timing
What you put into your body is going to have a direct impact on how your body performs and looks.
There is no magic pill that will get you results other than hard work in the gym and harder work in the kitchen.
In order to get a race car to run effectively and efficiently it must be primed with the proper fuel.
The same goes for our bodies. We need:
Easily digested protein – complex carbs – quality fats.
Remember the saying, “You can’t swim within 20 minutes of eating”?
Beside the fact that you used this repeatedly because you hated taking your shirt off, this logic does translate into the gym.
Studies have shown that having a meal around 45-60 minutes before your workout gives the nutrients enough time to be digestive but still new enough to use for the workout.
Effective Pre-workout foods
1) High Protein foods
These are your go-to for pre workout nutrition success.
Something that is light and easy to absorb which also contains the right macro ratio will get you through the workout!
2) Complex carbohydrates
These come in second – their primary function is energy.
Whether dieting for a show or carb loading during bulking season, a majority of your carbohydrates for the day should come before and after your workout.
(Not a stick of butter…) These are not only crucial for providing energy but also for priming joints to ease synovial fluid for maximum blood flow.
Pre-workout meal examples
Protein shakes are so versatile! Choose any protein flavour to mix with easily-digested coats and peanuts/almonds/cashews etc!
Banana and Peanut butter
A simple, delicious combination of carbs, healthy fats and additional protein from our well-loved peanut butter and potassium-rich banana!
Egg whites and Instant oats
These can be eaten as a warming bowl of oatmeal or for a delicious change, mix the ingredients and cook like pancakes in a heated pan!
Tilapia and brown rice cooked in olive oil
Add your choice of spice to this low-fat, high-protein fish and oil-infused brown rice dish, for a quick and deliciously nutritious pre-workout meal!
Chicken, brown rice and avocado (extra vegetables are an option!)
A popular lean meat, a ‘staple’ complex carb and a deliciously-smooth, creamy healthy fat – mix it up with additional vegetables and enjoy!
Pre workout Supplements
Although supplements only make up 3%-5% of your body’s performance and overall physique, they do have their place in every athlete’s diet.
The most common product on the market now is a pre workout supplement.
When looking for a pre workout, one thing to be mindful of is the caffeine content – it’s one of the most important aspects that will benefit your concentration levels
Most of us don’t have the time to make and drink an entire pot of coffee, so pre workout/similar-effect supplement powders and drinks are extremely effective, quick and readily available!
Myprotein’s new pre workout formula has an impressive collection of scientifically proven ingredients to enhance focus and energy during strenuous workouts – exactly the type of boost we’re looking for!
– 4g BCAA’s:
– 4g Creatine:
– 3g Beta Alanine:
– Vitamins, minerals and even additional electrolytes to ensure efficient hydration through your workout.
Some people may wish to stick to coffee or energy drinks, but in the case of upping your training level in the gym, a product like this has a perfect combination of tools to ensure you exceed your limits… leading to the utmost maximum results!
Creatine is a supplement to add to your pre workout drink to help give you that extra “umph” (technical term) in workouts, helping with a few extra reps or sprints.
Creatine has also been shown to increase lean muscle tissue as well as aid in recovery.
BCAA’s are the primary amino acids that aid in lean muscle tissue growth.
Sipping BCAA’s throughout your workout will help with prevention of muscle breakdown- thus letting you push your body that much more.
Take home message
If you’re one that can’t afford a pre workout drink of some kind, keeping hydrated with lots of water and keeping your electrolyte level up will also help improve your workout.
Water helps with the dispersion of blood and sodium helps with expansion.
You can get as crazy as you want with supplements, but the bottom line is that if your nutrition isn’t on track, you will not see your maximum potential.
Making sure you have the right ratio of protein, carbs and fats will not only help you through your workout but help in your overall fitness goals.