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29.11.2015, admin  
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2) Protect Your Hard Earned Muscle – When you workout hard, especially with heavy weights, the body is in a catabolic environment, which can break down muscle tissue to use it as energy.
3) Increased Muscle Growth – Eating protein during your workout meal can help slowly release amino acids into your blood stream, which can promote protein synthesis.
While there are benefits of a pre-workout meal, if you are on a fat loss program, you must budget in the calories of your pre-workout meal.
Some guys will have big pre and post-workout meals without any appreciation for how those extra calories effect their total calorie intake. Whether you are trying to lose fat, or build muscle, having an appreciation for the calorie implications of your pre and post-workout meals can be very helpful for you. To construct the best pre-workout meal possible, we need to understand the rate of digestion of different foods to determine meal timing.
In general, dietary fat takes around 6-8 hours to digest, protein 3-4 hours, and carbs 2-3 hours (depending on the source). Dietary Fat – Because fat takes the longest to digest, the pre-workout meal should be relatively low in fat, so stay away from fatty meats and oils. Protein – A moderate amount of a meat (4-8 ounces) or dairy sources that are low in fat can work. Carbohydrates – Low Glycemic (slowly releases into blood stream) carbohydrates should help fill up glycogen stores to help you power through a tough workout and also create a more anabolic effect.
The challenge is knowing how much food you can eat pre-workout, which is based on your own response.
If you are fueling for overall performance for an intense athletic event, more carbs should be added. Great info, replenishing and preparing your body for an intense workout is key for maximizing results!
Again, I think pre-workout nutrition is something you should play with to see what works best for you. What do you think about the eating protocol called Intermittent Fasting or Lean Gains, which highlights fasted workouts. Just wanted to mention the last part because people are going to panic to eat something before training and if they train fasted, they are going to think they are going to lose their muscles, when in fact, they wouldn’t. This gives people an option, who train in the early morning, to not have to fuss or fret over chugging a pre-workout supplement like a protein shake, before heading to the gym.
Hey Marc, good article however I disagree with your point of few about fats as you have based your recommendation on the fact that fat takes longer to digest.
Did you try something light like a banana, or even some gatorade (not ideal, but can work)? I wake up to do cardio at 430am, do I need a meal before or is workin out on an empty stomach ok?

I start work really early so dont get time to train so I workout in the afternoon after work , would you suggest a Protien shake with blended in oats about hour and half before workout??
Most people understand that having a solid pre-workout meal is a basic necessity for having the energy required to have an optimal training session, at least…I hope!
Fats are a hidden gem that can also provide you with the energy you need to hit the gym at maximum intensity.
Even if you only give it a go for a workout or two, it’s worth a shot because you never know what the results may be. Don’t know how to go about timing your pre-workout meal and what to eat in said meal? Pre-workout meals are just as important as post workout meals, if not more, being that they fuel the workout itself and help to ward off catabolism (muscle wasting away due to lack of substance) amongst a slew of other beneficiaries. We all know fast absorbing protein and slow digesting carbohydrates should make up the majority of our pre-workout meals being that they contribute to things like increased protein synthesis, strength gains and long term energy but depending upon the elements of either or, this would directly dictate how long before an intense session they should be indulged.
As far as carbohydrates are concerned, eating a bowl of oatmeal or brown rice as a pre-workout meal should be practiced a little ways away as opposed to a slice of watermelon and that’s primarily because the sugar content amongst each respectively would essentially change the degree of preparation prior to a workout. So in conclusion, if you’re thinking about eating a meal along the lines of grilled chicken breast with a bowl of brown rice prior to your training it’s safe to say 60 minutes or so before the activity is ideal – if you’re in a hurry and don’t have that much time to spare then a whey protein shake and a slice or 2 of watermelon 30 minutes beforehand is perfect for that minimal window of opportunity. I am a firm believer in using about 90% whole foods for nutrition and the rest with supplementation.
There are a lot of people training while fasted, and gaining muscle mass as there are people who are training while fasting, and losing body fat while retaining muscle.
Thank you for sharing everything (pre post workout meals and your article on over training was so useful). You can’t expect your body to perform at its peak if you don’t give it the nutrients it needs to use for the task, right?
Those who follow the fat loss diet that tries to lower carbohydrate intake next to zero rely on fats as their primary energy source. Perhaps you respond better to fats than carbohydrates as an energy source, but you’ve been using the latter without acknowledging the former?
For example, a protein shake containing 100% whey protein can be downed about 30 minutes prior to a workout and still prove to be effective due to just how swiftly the amino acids will be available to the body but slabs of grilled chicken breast should be consumed about 60 minutes out from a workout due to its moderate absorption rate to be optimized nutritionally. What I meant by changing the degree of preparation is oatmeal (not many instant oatmeals) for instance is relatively low on the glycemic index (55) and it’s a whole grain which means it will keep your blood sugar stable and supply you with a considerable amount of energy over an extended period of time, making it the perfect carbohydrate source for a long workout. Now the exact volume of protein and carbohydrates will certainly vary when factors such as what body parts are being worked come into play due to the fact your lower body and back for instance, when worked, require more of a caloric intake pre-workout for consistent energy being that they’re some of the larger muscle groups of the body.
I take a 6:30 am spin class or a 6 am weights class, so eating anything that early is hard to squeeze in. I especially thing that creatine and beta alenine supplements help keep your energy levels high during and after the workout phase.

I recently started playing women’s tackle football so we have pretty intense workouts at least 3 days a week. This article helped me to discover that I have all the ingredients I need in my own kitchen to build my own pre workout meal.
However, where things get interesting is what you decide to choose to feed your body before this important event. They’re hardly discussed, however, mainly due to the wars waged by the media on fats over the past decades (which are largely untrue). Since they’re lowering their total caloric intakes in hopes of losing fat, their energy levels may not be an ideal way to test the true validity of fats as a pre-workout meal, but it certainly helps prove the point. It all depends on a few things but what type of pre-workout meal you’ve chosen really is of the most importance. Although whey protein does absorb faster than whole foods such as chicken breast making it an ideal pre-workout weapon, there is no evidence proving that it is more efficiently digested than its “real” food counterpart so that’s definitely something to keep in mind. A slice of watermelon on the other hand contains a formidable amount of sugar scoring it pretty high on the glycemic index (72) which would spike your insulin and be absorbed rather quickly, make it more suitable choice for a shorter workout. If I have a non-fat Greek yogurt, I always feel a little nauseous but is a banana is enough before an hour-long workout early in the morning? From my understanding of biology, it takes a longer time for catabolism of the muscles, to occur. Can you please give me advise on low carb pre-workout foods to keep my energy level up throughtout practice? Common advice would tell you that loading up on carbohydrates is a sure way to give your body the energy it will need to keep you going. It’s also important to remember that foods rich in fat slow protein absorption and blunt blood flow to your muscles which is quite counterproductive when looking to actually build new muscle so shy away from including foods such as peanut butter and avocados in pre-workout planning unless you’re consuming them a lot further out than 60 minutes from the actual activity. This here is more of just a generalization to help you better understand an optimal pre-workout approach; I hope this piece helped you in some way, shape or form, now go kick your workout’s ass!
After all, they can be used by the body rather quickly and give you a constant stream of energy.
You may be a fat-responder, you may be a carbohydrate-responder (in terms of which one is most effective), it’s up to you to find out what works best for a pre-workout meal.
I have a busy schedule working as much as I do if I could be eating the right foods at the right time that would make getting in shape all that much easier.

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