When it comes to workout nutrition , it becomes quite confusing what should be taken pre-workout such that before workout so as to maintain the optimum energy level throughout the workout process .the choice of protein and carbohydrates and their quantity required in the pre and post- workout meals are targeted to serve two purposes.
1) It should provide enough fuel that can enhance muscle performance during workout process.
2) The one that helps in faster recovery
Energy system of a human body
Why there is need of pre-workout nutrition?
Muscle contraction during weight training or cardiovascular training requires energy. Muscle contracts due to actin and myosin protein filaments comes closer by sliding over each .This sliding of the actin and myosin protein filaments in the muscle needs energy .If a optimum level of energy deriving sources such as carbs and protein is not up to the mark there is process called catabolism takes place that leads to breakdown of muscle hence pre-workout nutrition has an important role in muscle building process.
BMR stands for basal metabolic rate is an important phenomena that contributes in fat loss process and this is directly proportional to the fat loss such that as a basal metabolic rate increases the fat loss will be more hence exercise training with higher calorie- burn involves only 1-2 hours of the day , where as our body burns calorie for our BMR continuously 24 hours of the day.
Main characteristics of pre-weight training nutrition
1) Carbohydrates sources
The main purpose of carbohydrate intake is to increase glucose storage as muscle glycogen .In order to achieve this goal the carbohydrate should be slowly absorbed such that there is slow release of glucose into the bloodstream and the insulin diverts all the glucose into muscle glycogen. Whole cereals – Wheat chapati, dalia , oates , cereals serve as better pre-workout carbohydrates than fruits before intense weight training ,it supply higher quantity of carbohydrates and energy with lesser amount of fibre .
Slow –absorbed fruits includes Apple, Orange, pear, guava, papaya
Apple takes too long to digest as it contains fructose and high fibre. Pre –weight training carbohydrate should never be fast absorbed and high fibre- food.
2) Protein sources
The main purpose of pre workout protein source is to prevent muscle breakdown for amino acids .During an intense workout, amino acids such as the Branched chain amino acids BCAA are rapidly used for energy .supplying a best quality protein of high biological value and rich in BCAA will reduce breakdown of muscle protein for obtaining the same amino acids.
Slow absorbed first-class protein rich in BCAA is the ideal pre-workout protein
Few example skimmed milk paneer or casein, combination of egg white and yolk may be included. The protein source should never be heavy to digest and second class protein such as pulses, soya , nuts and other plant protein. Recommended quantity may be 20-30 grams of first class protein.
About the Author – Ravi A Yadav is a registered* pharmacist and a gym enthusiast. He is an expert in weight management and fat loss guidance. He has conducted various fitness workshops in well known institutions & gyms. * Registration Number awaited.
Link:-www.thehapstore.com
1) It should provide enough fuel that can enhance muscle performance during workout process.
2) The one that helps in faster recovery
Energy system of a human body
Why there is need of pre-workout nutrition?
Muscle contraction during weight training or cardiovascular training requires energy. Muscle contracts due to actin and myosin protein filaments comes closer by sliding over each .This sliding of the actin and myosin protein filaments in the muscle needs energy .If a optimum level of energy deriving sources such as carbs and protein is not up to the mark there is process called catabolism takes place that leads to breakdown of muscle hence pre-workout nutrition has an important role in muscle building process.
BMR stands for basal metabolic rate is an important phenomena that contributes in fat loss process and this is directly proportional to the fat loss such that as a basal metabolic rate increases the fat loss will be more hence exercise training with higher calorie- burn involves only 1-2 hours of the day , where as our body burns calorie for our BMR continuously 24 hours of the day.
Main characteristics of pre-weight training nutrition
1) Carbohydrates sources
The main purpose of carbohydrate intake is to increase glucose storage as muscle glycogen .In order to achieve this goal the carbohydrate should be slowly absorbed such that there is slow release of glucose into the bloodstream and the insulin diverts all the glucose into muscle glycogen. Whole cereals – Wheat chapati, dalia , oates , cereals serve as better pre-workout carbohydrates than fruits before intense weight training ,it supply higher quantity of carbohydrates and energy with lesser amount of fibre .
Slow –absorbed fruits includes Apple, Orange, pear, guava, papaya
Apple takes too long to digest as it contains fructose and high fibre. Pre –weight training carbohydrate should never be fast absorbed and high fibre- food.
2) Protein sources
The main purpose of pre workout protein source is to prevent muscle breakdown for amino acids .During an intense workout, amino acids such as the Branched chain amino acids BCAA are rapidly used for energy .supplying a best quality protein of high biological value and rich in BCAA will reduce breakdown of muscle protein for obtaining the same amino acids.
Slow absorbed first-class protein rich in BCAA is the ideal pre-workout protein
Few example skimmed milk paneer or casein, combination of egg white and yolk may be included. The protein source should never be heavy to digest and second class protein such as pulses, soya , nuts and other plant protein. Recommended quantity may be 20-30 grams of first class protein.
About the Author – Ravi A Yadav is a registered* pharmacist and a gym enthusiast. He is an expert in weight management and fat loss guidance. He has conducted various fitness workshops in well known institutions & gyms. * Registration Number awaited.
Link:-www.thehapstore.com
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