Weight Gain

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How To Develop A Pre And Post Workout Nutrition Program

 

Exercise is a great way to build muscle but for a bodybuilding program to be most effective, it should include a pre and post workout nutrition program. Combining a healthy pre workout meal with pre workout supplements and following this with a good post workout meal featuring post workout supplements helps the body prepare, recharge, and repair and develop muscles in the most efficient and effective manner.

workout mealStep 1: The pre workout meal should focus on delivering alternative energy substrates to the body to preserve stored energy. This is mainly done by consuming carbohydrates. High levels of exercise put heavy demand on sugar stored in the muscles and liver. When energy is burned at a high rate, sugar rather than fat is used for fuel. Consuming simple sugars prior to training can reduce stored sugar used during exercise, which can prolong performance and promote muscle growth.

Step 2: A pre workout meal should also take advantage of the increased flow of blood to muscle tissue. Amino acid availability often limits the synthesis of proteins so a meal consisting of proteins helps deliver more amino acids to the muscle tissues. Pre workout supplements like protein drinks make amino acid delivery more effective. These have become a standard component of the pre and post workout nutrition program. Note that consuming protein drinks as pre workout supplements rather than post workout supplements results in greater muscle growth.

Step 3: The pre and post workout nutrition program recognizes that muscles consume metabolic fuels in an accelerated manner during exercise. The body must mobilize stored fuel to make amino acids, stored sugar, and fatty acids available for oxidation. This is referred to as a catabolic process. For the body to recover from the workout, this catabolic environment must quickly be converted to an anabolic environment via the post workout meal.

Step 4: The post workout meal should include fats, proteins, and carbohydrates. These substances allow the body to repair damaged tissue and replenish its fuel reserves. Carbohydrates are therefore an essential part of both the pre and post workout nutrition program. They are essential for performance and glycogen recovery. Some experts promote the consumption of simple sugars like dextrose. Others believe that post workout supplements such as drinks that contain glucose polymers are the best. Still others report that a high carbohydrate meal like rice or pasta is sufficient.

Step 5: Protein is another essential nutrient in the pre and post workout nutrition program. It provides amino acids that help rebuild damaged tissues. Steak and other meat dishes containing slowly digesting protein are best. Though little is known about what effects fat has in the post workout meal, total fat intake is important for bodybuilders.

The pre and post workout nutrition program should include each of these substances at the appropriate times. Fluid replacement is also essential because dehydration inhibits muscle growth. Synergy is at the heart of the nutritional program when exercising. The proper combination of nutrients maximizes the anabolic effects of a workout routine.

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