To be able to fully perform during a workout, your body needs fuel, a source of energy. You will be burning fat, calories and will be sweating a lot. Having a light snack before training will give your body the fuel it needs to run. Running on an empty stomach will cause you to perform on a lower level compared to if you had something before going to the gym. You will be focused and energized for the task ahead. This is especially important if you exercise first thing in the morning. They do say that breakfast is the most important meal, or snack, of the day.
A pre-workout snack consists of two main ingredients: carbohydrates and protein. Make sure you get an adequate amount of both. Carbohydrates will supply you with glucose so you can do your cardio exercises without a hitch. Protein will help your muscles recover after exercise and can help develop lean muscle as well. Choose a snack that will be easier to digest. Foods rich in fiber or fat are not advisable as they might upset your stomach during training. Time your snacks appropriately. Having snack 30 minutes up to an hour before hitting the gym is ideal. This will give you enough time to digest and absorb the nutrients from your snack.
Common pre-workout snacks:
Fruit - To get a good mixture of protein and carbohydrates, pair your fruits with other ingredients. You can try an apple or berries dipped in yogurt. Trail mix with dried fruits and nuts is another popular choice for a pre-workout snack because they are fast and easy to consume. Fruits will keep you full for the whole duration of your workout and will keep your energy up.
Sandwich - Since bread is already a carbohydrate, choose a protein-rich filling. You can go with peanut-butter or a turkey sandwich or toast with some greens.
Energy bar - Some would consider energy bars to be like candy bars because of the high sugar content but somehow a lot of people prefer energy bars because of their convenience-easy to carry and easy to consume. These will surely get your glycogen levels up resulting in high mental and physical energy.
Liquid - You need to drink 8 to 12 ounces of liquid before doing any kind of exercise. For those looking to bulk up, a protein shake would be preferable. You can mix fruits high in carbohydrates to your protein shake for added benefits. Coffee is perfect if you're looking for something to wake you up. For a stronger kick, pre-workout supplements contain a much higher caffeine content so you'll be more focused and do more reps during gym time. Don't forget your water as well. Always drink water, before, during and after workout.
One thing to remember in choosing your pre-workout snacks, it would be best to keep the total calories of your snack around half of the calories you are planning to burn in one gym session. There are a lot of workout snacks recipes readily available in books or online or you can try and experiment on your own pre-workout snacks. Pick out foods that you enjoy eating, that are easy on the stomach and are rich in carbohydrates and protein.
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