4 Things to do before you Workout

4 Things to do before you Workout

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4 Things to do before you Workout

4 Things to do before you Workout

Confused about what to eat before hitting the Gym, it is very important to fuel your body before you workout. Before we talk about what to eat before workout, What about not eating at all? It depends on when exactly you workout, A popular study on Fat Burning reveals a strategy that exercising on an empty stomach will burn more fat than an entire hour of cardio with full stomach. But exercising on an empty stomach will also deplete muscle tissue because during oxidation of fats, most of the fat comes from muscle cells, not from the fat below the skin. And as the body requires energy during workouts the protein from your precious muscles will be burned for energy. So for optimal performance and energy you need to eat before you workout. There are 4 Things to do before you Workout.

Intake of carbohydrates 30-60 minutes before workout will delay fatigue and improves endurance and exercise performance. As the carbs increases the blood glucose availability to the muscle. About 60-70% of your pre-workout meal should have carbs, example foods include oatmeal, veggies like broccoli and sweet potato, as they are low-glycemic carbs which will also prevent wild fluctuations in blood-sugar levels. Pre-workout meal should also be low in Fat as digesting of fat will take a very long time.

Protein is the most important nutrient to consider, it decreases the breakdown of muscle tissue during and after your workout. If you are planning for more intense activity then you should consider adding more carbs to your Pre-workout meal. For muscle building and weight lifting activity, roughly 60% carbs and 40% protein should be added to their pre-workout meal.


Source: http://reachingutopia.com/wp-content/uploads/2013/04/caffeine-coffee-beans.jpg

  1. Boost your Workout Performance With Caffeine:

Caffeine is the most common Pre-Workout supplement among athletes and Body Builders. Caffeine can increase focus, alertness, boost tolerance and even improve mood. It also helps in accelerating fat loss. As a result it will help you do workout longer periods in the gym and in sport.

    What are the most popular sources of Caffeine?


Source: https://healthnewsandviews.files.wordpress.com/2014/06/coffee-before-workout.jpg

  • Coffee:

Brewed            95-200 mg per 8 oz. (237 mL)

        Espresso            70-80 mg per 1.5 oz. (44 mL)

        Instant, decaffeinated     2-12 mg per 8 oz. (237 mL)

Coffee is the most common source of caffeine which is loaded with antioxidants that will help prevent the oxidative damage to the muscles during weight lifting.

The only disadvantage is that the levels of caffeine vary widely with preparation and types of beans used.


Source: https://wallpaperscraft.com/image/tea_black_cup_transparent_lemon_segment_leaflets_45353_1366x768.jpg

  • Tea:

    Black tea                    14-70 mg per 8 oz. (237 mL)

    Green tea                24-45 mg per 8 oz. (237 mL)

    Instant, prepared with water    5-40 mg per 8 oz. (237 mL)

    Tea is also loaded with antioxidants like EGCG (epigallocatechin gallate) which helps in fat-burning. Caffeine content in teas also varies widely although black tea contains more caffeine than green tea.


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  • Dark Chocolate

    Milk Chocolate (junk)        4 mg    20 g

    Dark Chocolate 70% Cacao    28 mg    20 g

    Hot Chocolate – Rich        24 mg    8 oz. (made with of 80% cocoa)

Dark chocolate also contains the potent antioxidant EGCG (epicatechin). But the main drawback is that chocolate is usually loaded with sugars. It is better to choose a product with at least 70 percent cocoa, which provides more antioxidant and also less in sugar.


Source: http://www.womenshealthmag.com/sites/womenshealthmag.com/files/images/caffeine-pills-art.jpg

  • Caffeine Pills

    100-200 mg per pill

    This is probably the most efficient and affordable way to take caffeine without the worry of what other ingredients in the product. Approximately $0.10 per serving or less, this is most affordable.

The side effects include sleeplessness even with a single pill, so start with smaller dosage.

  1. Fuel your body with Carbs:

Healthy Ways to Prepare Brown Rice:

Brown rice is essential if you want to have a healthy diet plan, if you are planning to lose some fat stores and gain some muscle mass. It maintains body energy levels throughout the day and boost up your workout performance. And Brown rice is easily digested even for those who are intolerant to gluten or other food sensitivities.

Brown rice is staple of complex-carbs, but Five days in a row of plain brown rice will make you bored. But with some creativity you can make your brown rice recipes delicious and keeps you carving for it every time.

Try these creative recipes


Source: http://www.rotinrice.com/wp-content/uploads/2013/01/IMG_Z007.jpg

Zucchini Brown Rice:

This recipes supplies you with the necessary complex carbs and with some protein, it is also packed with nutritious, antioxidant veggies and will fit into any diet plan.

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • ½ cup zucchini sliced
  • 1 cup mushroom sliced
  • 2 chives sliced
  • ¼ cup onion sliced
  • 2 cups brown rice cooked
  • 1 teaspoon onion flakes
  • 1 teaspoon minced garlic
  • 1/8 cup low-sodium chicken broth
  • ¼ cup Greek yogurt

Directions:

  • On Medium-high heat, heat extra virgin olive oil in a large skillet.
  • When the oil is hot enough, add onions and other vegetables stir al little and add garlic, now stir fry until tender.
  • Now add the pre-cooked brown rice, stir constantly for 3-5 minutes
  • Now add some low-sodium chicken broth and stir again.
  • Now add Greek yogurt and serve immediately.

Garlic Fried Chicken Brown Rice

Brown rice is also rich in complex carbs and is reborn in chicken fried rice with veggies like onions, broccoli. Brown rice is slower digesting carb which will sustain your energy levels throughout the entire workout.

    Ingredients:

  • 2 tablespoons of extra-virgin olive oil.
  • 8 ounces of skinless, chicken breast, cut in to pieces.
  • ½ green capsicum, chopped.
  • 4 cloves garlic, minced.
  • 3 cups of cooked brown rice.
  • 2 tablespoons of light soy sauce.
  • 1 tablespoon of rice vinegar.
  • 1 cup of thawed frozen peas.

Directions:

  • On a medium heat, heat 1 tablespoon of extra-virgin olive oil in a large skillet.
  • Add vegetables and garlic, stir fry until tender.
  • Now add chicken, cook and stir about 5 minutes, until the chicken is cooked through.
  • Remove the chicken and place in a plate.
  • On a medium heat, heat the remaining tablespoon of extra-virgin olive oil. Add the cooked brown rice, cook and stir through to heat, add some soy sauce, rice vinegar and peas then cook and stir for about a minute.
  • Now add the chicken mixture to the skillet and stir blending it with the rice.
  1. Protein Powder For Recovery and Growth:


Source: http://static-img-a.hgcdn.net/Media/_640x360/DFHG138_chocolate-powder-whey-protein_FS.jpg

Proteins usually contains carbon, oxygen, hydrogen and nitrogen. Based on the nitrogen balance building muscle called anabolic state or losing muscle called catabolic stage occurs. The usual intake of protein will be like one gram of protein for one pound of the body weight. There are different sources of proteins both natural and artificial. Natural proteins are cheap and have very less side effects. They are milk, vegetables, legumes, meat, fish, sprouts, seeds etc.

Now a day supplements are available in the stores as powdered form. These supplements contain carbohydrates and some amounts of macro nutrients and micro nutrients. Basically there are different protein supplements. Milk proteins including WHEY, milk protein concentrate and caseinate, egg protein and soy protein. These are considered as best muscle growing supplements derived from milk and eggs.

There are 7 types of protein.

Whey Concentrate:

Whey concentrate is probably the most common type of protein. It is comparatively less expensive when compared with other types, it is a great choice of protein for the beginners. Whey concentrate can be used before and after workouts and as snack between meals. But some people find Whey concentrate as hard to digest and make them feel bloated, so it is better to avoid whey concentrate to be used at night.

Whey Isolates:

Whey Isolates are fast digesting and fast absorbing proteins. Whey Isolate can be used before and after the workout as it is fast digesting, and will supply the muscles all the nutrients to grow and recover.

Hydrolysate Whey Protein:

Hydrolysate Whey is the highest quality of Protein source available, and it is most expensive type of Protein found in the market. Hydrolysate Protein has highly absorbable peptides with a great anabolic effect (highest absorbable Protein available).

Casein Protein:

Casein Protein is slow digesting protein, it breakdowns over several hours, for this reason it is better to take this right before going to bed. Casein Protein will make you stay anabolic the entire night by which you will be able to absorb the protein for recovery.

Casein Protein will take around 5-7 hours to completely breakdown which keeps our body utilize the protein even when you sleep. Casein can used in the day as meal replacement to keep a stable supply of protein to the body even after hours after intake.

Casein Protein has high glutamine content, Glutamine helps in boosting the immunity and speed up recovery process.

Milk Protein Isolate:

Milk Protein isolate has both casein and whey protein in it, this source of protein is also loaded with amino acids. It is most commonly used in blended protein with both casein and Whey. It is not to be taken before bed.

Soy Protein:

Soy Protein is a good source of protein for vegetarians. Soy is useful source which is loaded with glutamine to enhance recovery process, BCAA’s to help with recovery, and arginine which allow protein get into muscles much quicker by dilating the blood vessels.

Soy has isoflavones which support a healthy cholesterol profile. It also helps in speeding up the metabolism process and helps burn fat as it is found to boost thyroid hormone output. Soy Protein can be used as both Pre and Post workout or even in the day. It is not a preferred before bedtime.

Egg Albumin:

Egg Albumin has an excellent amino profile. It is used to build lean muscle mass. Egg albumin is found in egg whites separated from the yolk. Egg Albumin is commonly found in meal replacement sources, it can be used anytime during the day but not in the night.

  1. Pre-workout supplements:


    Source: http://www.fitnessbestreviews.com/wp-content/uploads/pre-workouts.png

        Pre-workout supplements are used to increase focus, energy, power and endurance during workouts. Whether you are lifting, fighting in the ring, or swimming in the pool, the high quality pre-workout supplements will give you that extra edge to push yourself harder.

    Most of the pre workout supplements are in powder form to be mixed with water, milk etc. some pre workout supplements are made in bars, pills and drinks.

    The benefits of Pre workout supplements are:

  • Increased strength
  • Increased focus
  • Increased protein synthesis
  • Decreases muscle breakdown during workouts
  • Increases athletic performance
  • Improves delivery of nutrients to the muscles
  • Increases metabolism to burn fat stores
  • Creates optimal hormonal profile

Pre workout supplements provides benefits that can help you reach your fitness goals and attain your full potential in during the workouts.

The High quality pre workout supplements contain a mixture of individual ingredients to deliver optimized results.

Some of the ingredients are

  • Creatine: Creatine helps in replenishing the body’s main supply of energy called ATP which is the main source of energy used for muscle contractions. Creatine helps hit more reps, more sets with more weight.
  • Taurine: Taurine is an amino acid which has many physiological uses like maintaining fluid levels of the body, controlling muscle contrations when you workout. Taurine helps decrease muscle soreness after you exercise.
  • BCAAs: Branched-chain amino acids, provide strength, energy and endurance during the workout. It also helps in reducing the muscle breakdown during the workouts, The 3 BCAAs are leucine, Isoluecine and valine. Leucine increases strength during workouts, Isoluecine stimulate protein synthesis and boost metabolism during workouts, valine aids in muscle growth and increases performance.
  • Beta-alanine: Beta-alanine is also an amino acid which increases the carnosine levels in the cells, carnosine reduces the neuromuscular fatigue, by which you will experience increased performance during workouts.

    Side effects like tingling of the skin is common with the intake of beta alanine.

  • Tyrosine: Tyrosine is an amino acid which increases mental focus, Tyrosine is known to reduce effects of both mental and physical stress.
  • Citruline Malate: Citruline malate helps in optimizing the blood flow, increases the production of energy source ATP, and reduces fatigue.

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