When it relates to your workouts, the old maxim holds true: “If you fail to prepare, you are preparing to fail”.
The gym is your battlefield and every workout is a battle, If you want to taste success you must be physically and mentally primed.
Eating for muscle gain can set up your body before you commence your weight training session and in this piece, we will cover that facet of physical preparedness.
If you prepare for the gym by eating for muscle gain, you benefit your workout as your body will be at peak strength and will have the required energy to help you capitalize on your workout.
There are three major aims that you want to attain when eating for muscle gain ahead of a workout:.
1) Peak your strength potential.
2) Give a steady stream of well balanced energy to your mind and muscles all through your workout.
3) Keep muscle breakdown to a minimum and supply your body with sufficient nutrition to commence the post-workout recovery process.
Solid food should not be the start of your eating for muscle gain program prior to training. You must ensure that you’re properly hydrated before starting your workout. As water plays a major part in maintaining strength and energy levels, you must always make certain you've consumed plenty of water, especially during the few hours before your workout.
About a hour ahead of your workout, you need to take in the ‘eating for muscle gain’ pre-workout meal. This meal should focus principally on protein. Protein will keep your body in an anabolic condition and help prevent muscle breakdown throughout your workout.
The ideal quantity is about 30-40 grams, created from a mixture of casein and whey protein, two high quality proteins. You can prepare this mixture by combining something like 300-400ml of skim milk with 25-30 grams of whey protein.
In view of the fact that whey protein is filled with branched-chain amino acids, amino acids that prevent muscle catabolism during workouts, it is a natural option when you are eating for muscle gain. You can slow down the release of protein if you blend the whey with milk. This will help your body receive a continuous stream of amino acids throughout the length of your workout.
On top of the protein shake, also make certain to take 1-2 portions of a high quality, low-glycemic carbohydrates. Carbohydrates that are low on the glycemic index are a really important choice because they are broken down and absorbed by the body at a gradual pace, thereby supplying you with a constant source of energy to sustain your workout.
Stay away from high glycemic carbohydrates when you are eating for muscle gain since they are released too quickly into your bloodstream, creating a surge in insulin levels. If you do this, your insulin levels shoot up and then collapse.
This crash in insulin levels will cause you to tire mid-workout. If you’re going to carry out a high intensity workout, you need to choose carbohydrates that don’t trigger such a rapid rise and fall in insulin levels.
To maintain an even stream of sugars throughout your workout, go for pre-workout such as oatmeal, apples, or brown rice that ensure steady energy levels.
If you are eating for muscle gain, remember to keep your pre-workout meals fairly small to allow for easy absorption to ensure you don’t feel unwell when you train. You must never start a workout without consuming a pre-workout meal.
To go over the main points
60 minutes before your workout, you should ingest.
1) 25-30 grams of whey protein and 300-400ml of milk.
2) 1-2 servings of carbohydrates like brown rice, oatmeal, or apple, which are progressively released into your system. Oatmeal, brown rice, apple)
I also like to have a cup or two of coffee before visiting the gym since it raises my energy and increases concentration.
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