Pre Workout Meal
Consuming a pre workout meal before you hit the gym is a must for any guy that wants to build muscle. You’ll lack the energy, motivation and brawn when it comes to training compared to the guy who actually does. By doing so, you will provide you body with nutrients to perform optimally and provide a steady supply of energy to your mind, body and muscle-building workouts.
To make a pre workout meal, you will need:
- A source of low fat, high quality protein
- A source of complex carbohydrates
- Utensils to prepare your meal, such as a blender, spoons and cups.
- Plan to consume at no more than 300 to 400 calories. Consuming a large meal before a workout will make you feel lethargic, as all of your energy will be diverted to digestion. Therefore, keep it small and calorie-controlled, a snack size more than a meal size.
- Plan to eat at least 45 minutes to an hour before your training. You’ll need this time to let food settle in your body, but not too much so your body has already processed it. Forty-five minutes before meal consumption and your workout is the perfect window of opportunity.
- Plan to consume at least 25 to 40 grams of protein in your pre workout meal. Protein powders are ideal here, though you could measure and consume the allotted amount of chicken, eggs or fish. Protein powders should be a combination of whey (a faster-absorbing protein) and casein (a slower-absorbing protein). A great example would be a scoop of whey protein blended with a cup or more of low fat or skim milk.
- Plan to consume at least a serving of complex carbohydrates. Complex carbohydrates, such as a slice or two of whole wheat bread, a cup of oats or mashed yams, are filled with fiber and other nutrients to keep your energy levels for training steady. A serving of fruit or a cup of yogurt will provide a great complex carbohydrate source.