Pre workout for muscle gain by Stefano Manassero NMT – PT- nutritional coach Pn1
What to eat as pre workout is a big decision for any type of trainers, eating too much may give you stomach digestive problems, eat too little and you may end up not having enough energy to finish your workout. So here is few advices you may want to take into account:
1-Never eat a heavy meal within 2 hours of a workout, 2-3 hours before it is best to give the digestive system time to break down food and allocate nutrients where needed. If you start your workout with a stomach full, the digestive system will stop working to save energy and distribute blood and nutrients to the muscles where it is needed, this may result in poor performance and possibly stomach cramps (that’s why your mommy wouldn’t let you go for a swim at least an hour after eating)
2- Training in the morning or evening can make a difference, if a client can only train at 5 am, we cannot expect him/her to eat a 3-400k/cal meal at 3 or 4 am (unless they are professionals), so we have to adapt. Training empty stomach in these cases may be an option as far as the client has enough in store from the day before or having a small meal with quick to absorb simple carbs may also be a good option.
Taking BCAA before and during training has shown to prevent muscle fatigue and seems to prevent DOMS (delayed onset muscular soreness).
Pre workout shakes are a people choice, most of them contain caffeine and that can be a problem for many, in the other hand it gives a good “kick start” to a workout.
Taking liquid Essential amino acids is showing better overall result compared to BCAA, although I am not entirely convinced of this I have to say if you decide to train at empty stomach you should not take BCAA and most definitely you should take EAA.
Below some suggestions for pre workout meals and timing:
1. 2-3 hours full meal 300-400 K/cal with carbohydrates and protein and fats (compulsory)
2. 30-40 minutes light snack with 25gr of simple carbs, or a Banana, or an energy bar or a protein shake which are full of vitamins and amino acids, 250 ml water (compulsory)
3. 30-40 minutes pre workout drink or coffee (optional)
4. 30-40 minutes 5gr Creatine monohydrate (optional)
5. 45 minutes before workout 5gr Arginine (optional)
6. 20 minutes before training a Rice krispy square bar or a half banana (compulsory if the client couldn’t eat a proper meal 2 hours before)
7. Immediately before training 5gr of BCAA or EAA liquid form (optional)