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Physicallyelite's Guide to Pre-Workout Nutrition
How many times have you worked out on an empty stomach
or after quickly eating a couple of cheeseburgers from your favorite
fast food restaurant? You have probably done this more than once
and had lackluster workouts as a result. What you eat before training
makes the difference between a workout that results in new muscle;
less fat, and increased strength or one that leaves you feeling
like nothing was accomplished. After reading this article you will
have the information you need so you always have the perfect pre-workout
meal that leaves you ready to hit the gym full of energy.
The meal prior to your workout needs to be digested quickly, provide
the fuel to help you go the distance, and supply the right nutrients
so your body is able to recover and grow. This makes a meal replacement
powder a better choice than solid foods since solid foods take longer
to digest. You can't use just any meal replacement powder. The product
needs to contain the right types or carbohydrates and protein in
the proper ratios. Carbohydrates that are easily absorbed by the
body and quickly available as an energy source such as glucose and
maltodextrin should be what's in your drink. This will ensure that
you don't run out of energy and "bonk" toward the end of your workout.
These carbohydrates will also help decrease cortisol levels. Cortisol
is a hormone that is increased during exercise, and when increased
for prolonged periods of time will increase fat storage and muscle
catabolism. The best type of protein for the perfect pre-workout
meal is whey. Whey protein, a by-product of cheese manufacturing
is the best type of protein since it is quickly absorbed by the
body and contains a large amount of branched chain amino acids.
This means your muscles will be protected from being used as fuel
during your workout and will be primed with the nutrients they need
to recover and grow after your workout is over. In addition to helping
your muscles grow, the branched chain amino acids found in whey
protein have also been shown in scientific studies to help decrease
body fat, especially in the abdominal region. A good pre-workout
meal replacement will should have added branched chain amino acids
to really take advantage of their muscle-building and fat-burning
benefits. We do not recommend that the meal replacement powder used
in the pre-workout meal be high in fat, as this will slow the absorption
of carbohydrate and protein by the body.
Now that you know what should be in your pre-workout meal it is
time to discuss the optimal carbohydrate to protein ratio for your
pre-workout meal and exactly when you should drink your shake. When
building muscle and losing body fat are you goals, your pre-workout
drink should use a 2:1 carbohydrate to protein ratio. Extra carbohydrates
are not needed since your workout shouldn't last longer than 1 hour
and will not be completely depleting your body's glycogen stores.
You don't want the amount of protein to exceed this ratio since
it will offset the hormonal environment the 2:1 ratio will promote.
Since this meal will be quickly absorbed, you want to drink it 30-60
minutes prior to training. Drinking it more than 60 minutes pre-workout
may cause you to "crash' during your workout and drinking it less
than 30 minutes pre-workout may cause cramping or stomach upset
while you train.
Listed below are the pre-workout meal replacement powders that we
have selected as the best of their class. Use the information from
this article and the reviews below to choose the best product for
you. Please email
us with any questions or comments related to this article.
Our #1 Pick
Biotest
Surge.
While marketed primarily as a post-workout drink, Surge contains
everything needed for the ultimate pre-workout drink as well. Surge
contains fast-acting carbohydrates and hydrolyzed whey protein in
the optimal 2:1 ratio recommended in this article. Surge also contains
an additional 5 grams of branched chain amino acids per serving
and l-glutamine which ensures your muscles have all of the nutrients
needed to recover and grow between workouts. If you are looking
for the best product, regardless of cost Biotest Surge is the one
and only choice.
Click
Here to Buy Biotest Surge.
Good Quality and Great Value
Cytosport
Pre-Formance
Each serving of Cytosport Pre-Formance provides quality carbohydrate
and proteins in adequate amounts at a great price. While it doesn't
contain additional branched chain amino acids and is not exactly
in a 2:1 carbohydrate: protein ratio, Cytosport Pre-Formance does
use maltodextrin as its primary source of carbohydrate and whey
for protein. Each container also provides double the number of servings
as Biotest Surge at over $10 less per container, making it a good
choice for anyone wants a good product and a great price.
Click
Here to Buy Cytosport Pre-Formance
When You Really Need a Pre-Workout Energy Boost
Universal
Nutrition Rage
Rage is the pre-workout drink that not only provides you with optimal
types of carbohydrate and protein in the correct ratio but also
includes an herbal blend to give you an added boost of energy for
your workout. The herbal blend includes caffeine, herbal ephedra,
green tea, and other herbs that work together to increase your energy
levels and ability to focus during your workout. Please note that
ephedra and caffeine supplements are not for everyone, especially
people using certain medications or with specific medical conditions
and that you must read the warning label and consult with your doctor
before using this product.
Click
Here to Buy Universal Rage
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