Welcome To Qz Fitness If you’re looking to maximize protein synthesis and enhance muscle recovery, then you need to be considering what you eat before the gym (pre workout meal). Recent research showing that a pre workout meal consisting of adequate protein and carbs leads to better muscle protein synthesis and strength gains, and researchers are starting to consider pre workout nutrition as being even more important than post workout nutrition when it comes to building muscle. Now keep in mind that the pre workout meal for “bodybuilders” or those lifting weights will differ dramatically from endurance exercise athletes. In our case, we are mostly concerned with getting in high quality fast digesting leucine-containing pre workout protein, as well as moderate-high glycemic index pre workout carbs with minimal fibre in order to boost performance and create an anabolic environment to further boost muscle gains.
Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals.
Good nutrition can help your body perform better and recover faster after each workout.
Oatmeal. Having oatmeal is great before your morning workouts, when you’re running on an empty stomach and so you can’t have a meal a couple of hours before your workout.
Brown rice with chicken.
Protein shakes.
Bananas.
Peanut butter sandwich/Bagel with honey.
Energy/Granola bars.
Yogurt.
Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.
Carbs:
Your muscles use the glucose from carbs for fuel.
Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.
For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy .
But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet .
Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish .
Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise .
Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores .
Protein:
Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.
Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis .
One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise .
Other benefits of eating protein before exercise include:
A better anabolic response, or muscle growth .
Improved muscle recovery .
Increased strength and lean body mass .
Increased muscle performance .
Fat:
While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise .
Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise .
For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners .
A Brief History of Nutrient Timing:
Nutrient timing has been used by professional bodybuilders and athletes for over 50 years, and many aspects of it have been studied .
One of the world’s leading researchers in carbohydrate timing, Dr. John Ivy, has published many studies showing its potential benefits. In 2004, he published a book called Nutrient Timing: The Future of Sports Nutrition.
Since then, many nutritional programs and books have promoted nutrient timing as the key method for losing fat, gaining muscle and improving performance.
However, a closer look at the research shows that these findings are far from conclusive, and have two significant limitations :
Short-term blood markers: Many of the studies only measure short-term blood markers, which often fail to correlate with long-term benefits.
Ultra-endurance athletes: Many of the studies follow extreme endurance athletes, which do not necessarily represent the average person.
1. Bananas:
Known as nature’s power bar, bananas are packed with carbohydrates and potassium, which supports nerve and muscle function. Carbs are fuel for our body and brain, and they account for 90% of banana calories.
2. Oats :
Because they are full of fiber, oats release carbohydrates gradually. Due to this slow release, energy levels are kept consistent throughout your workout, meaning you can train harder for longer. They also contain Vitamin B, which helps convert carbohydrates into energy.
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