PRE-WORKOUT NUTRITION

There are many myths about pre-workout, good as well as bad information related to pre-workout nutrition. But with a little bit of correct knowledge anyone can have a great pre-workout and hit the gym with his/her full strength. Pre-workout always plays a important role and determines your performance in the gym as it gives you energy and also limits the muscle breakdown which occurs during a workout.

Pre-workout nutrition:

When we talk about having a pre-workout before exercising, we all get in mind that pre-workout should contain several qualities. These qualities are:

1- Provide you energy

2- limits your muscle breakdown

3- Provides ability to lift heavy

4- Enough nutrients needed by the body for working out

These are some of the qualities that we find in a pre-workout. The main elements that is present in a pre-workout for gaining energy are: Fats and Carbohydrates . Lets have a brief description of theses two elements.

Fats

In a pre-workout always keep in mind that there should be less amount of fats. This is because the fat plays a important role in digestion and when fat level increases the digestion system lowers the speed of digestive process. We all know that we should have good fats in our diet but according to a study it is found that excessive of good fats also decreases the metabolism. So, while taking your pre-workout drink always keep fats low.

Carbohydrates

This is another important content of the pre-workout drink. We all know that carbohydrates provides our body energy by which we can perform a physical activity. For having a great workout you should have enough energy and this energy is given by the intake of proper amount of carbohydrates. You can have your carbohydrates by the technique called half of half. This is a very easy way of consuming carbohydrates, assume your intake of carbohydrates is 300 gram in a day so divide in two parts 150 and 150. Now the first 150 you can have in all the day and another 150 grams before and after workout. This gives you total of 75 grams in your pre-workout drink. This is a estimated amount on how much carbohydrates you take daily.

Supplements for pre-workout:

There is a vast discussion on the topic of what should be taken in the pre-workout drink. Many of the companies claim that there products gives additional energy, strength and pump to the body. But, according to the bodybuilding federation studies it is clear that not every supplement is good in achieving energy, pump and strenght.

So, lets check out some true performance enhancers.

CAFFEINE

Caffeine is used in the pre-workout for many reasons like increasing endurance, providing energy and also focus during the workout. There are studies that show that excess of caffeine can be harmful for human body. So, according to me start with 150 milligrams of caffeine and check it's response and then after sometime increase it's amount to 300 milligrams.

CITRULLINE

It is also used in a pre-workout drink because of it's several qualities like increasing efficiency during physical activity, reducing fatique and also provides more oxygen to blood vessels resulting in good pump. You can have citrulline around 5-6 grams in your pre-workout drink.

BETA-ALANINE

Another type of amino acid is beta-alanine that helps body to keep ph levels controlled and thus prevents fatique. You can consume 3-4 grams of beta-alanine with your pre-workout drink.

CREATINE

According to a research, it is shown that 5 grams of creatine is a sufficient amount to allow muscles to contract for longer period of time. Our body produces creatine molecules and is also found in red meat, eggs and fish.

BCAA

BCAAs also called Branched-Chain Amino Acids are very important before the workout. It is easily absorbed by our body and thus gives a instant rise in our energy levels. It limits the muscle breakdown and prevents much muscle loss. BCAAs are a good sorce of fuel to our muscle tissues. It is included in the pre-workout drink with 5-6 grams limit.

SUMMARY

After getting a description of all these supplements and elements present in pre-workout, you are ready to go and hit your workout. Always keep in mind that supplements are additional performance boosters and should be consumed in a limited manner.