Maximize Pre Workout
Pre workout enhancers boost weight loss effectively burning off calories and managing weight while performing exercises. Combining lean proteins with carbs will enhance physical endurance and performance. Optimal nutrition intake prior to exercise will help build lean muscles while minimizing muscle damage. The main purpose of metabolism is converting food into energy through a cellular process fueling the building blocks of proteins and some carbohydrates. The biochemical process of converting beverages and calories in foods is combined with oxygen released into the physical energy the body needs to function. Consuming more protein throughout the day helps you burn off calories due to the thermic effect increasing metabolic rate after consuming a meal. The thermic effect of food is dietary induced thermogenesis is the amount of energy expenditure above the basal metabolic rate processing food for storage and use in the body. Good nutrition can boost physical performance and recover faster after each workout session. Fueling your body with the right combination of nutrition pre workout will support good energy levels and give you the strength you need to perform better.
Complex carbs contain more fiber aid in slow digestion and provide more nutritional value the body can use to boost energy levels naturally. Eating complex carbohydrates pre workout is beneficial for losing weight when consumed in moderation as your muscles use the glucose from carbs as fuel. Glycogen is the way the body processes and stores glucose mainly in th liver and muscles. Studies indicate that carbs can increase glycogen stores and utilization while increasing carb oxidation during exercise. Carbohydrates’ primary function is to provide your body with energy. Your cells convert carbohydrates into the fuel molecule ATP through the process called cellular respiration. Carbohydrate loading is typically done one week before any intense activity increasing physical endurance a strategy used by athletes to maximize the storage of glycogen in the muscles and liver for energy. Low glycemic foods commonly include vegetables, wheat pasta, wheat bread, grains, and nuts. For short and high-intensity exercises your glycogen stores is your main source of energy. A carbohydrate-loading diet involves consuming a high carb diet for 1-7 days used as a popular method to maximize glycogen for pre workout optimization.
Feel satisfied for longer periods of time by eating a well-balanced diet packed with nutritious foods including, nuts, seeds, grains, fruits, and vegetables for weight control options. Carbohydrate recommendations are different for each person because each person is physically unique and may require different dietary needs for pre-workout activities. Typically most men need 4-5 servings of 60-75 grams of carbs per meal and women usually require 3-4 servings of carbs 45-60 grams per meal however these amounts depend on several factors including a person’s weight, age, activity level, medications, and diabetes. It is important to work with dictation to assess your carbohydrate goals to stay healthy longer. The type of carbs you eat has a direct effect on your blood sugar levels to be used as energy or stored as fat. Eating healthy carbohydrates boosts physical energy reducing body fat. For longer exercises, the degree of which carbohydrates are used depends on several factors including overall diet, type of training, and intensity of exercises. Eating a diet combination of healthy carbs with proteins and healthy fat 3 hours prior to exercise is a good pre workout ritual.
Protein is an essential nutrient for the human body composed of an amino acid complex needed by the human body for growth and maintenance. Proteins can be found in all cells of the body and are a major structural component of muscle tissue, bodily organs skin, and tissue. Pre workout diet should consist of eating lean proteins with healthy carbohydrates before workouts can enhance endurance and performance while exercising. Protein is an important component in your body used to build muscle and repair tissues. Your body also uses protein to make hormones, digestive enzymes, and other biological chemicals to function optimally. Protein digestion begins when you first eat a meal. There are two enzymes found in your saliva referred to as lipase and amylase that break down carbohydrates and fats. Once a protein source reaches your stomach enzymes and hydrochloric acid activates pepsinogen into the enzyme pepsin which then helps in the digestion process. According to Dietary Reference Intake, it is recommended that adult males consume 56 grams of protein per day and the average woman should consume 46 grams of lean proteins equally spaced throughout the day activating metabolic enhancers. Eating lean proteins pre workout with healthy carbohydrates is essential for increasing physical endurance.
Pre Workout Tips
- Eat one complete balanced meal 2-3 hours pre workout
- Combine lean proteins, and healthy fat with whole-grain carbohydrates
- Select foods that are simple to digest
- Get adequate hydration and drink plenty of water per workout
- Carb loading 7 days prior to intense exercise
Pre Workout Nutrition
Eating eggs pre-workout is an excellent affordable protein relatively low in calories. Eggs are especially nutritious only containing 75 calories each 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, including vitamins, minerals, iron, and carotenoids present in egg yolks a highly bioavailable source of lutein important for the eye and skin health. Protein is an essential nutrient for the human body composed of an amino acid complex. Their biological significance amino acids are important sources of nutrition commonly used in supplements. Amino acids are building blocks of protein in the body, vital for growth, tissue repair, and maintaining good health throughout our lives. Several amino acids are synthesized in the body There are 20 different amino acids in total and the sequence of amino acids determines protein structure-function in the body. There are 9 amino acids the human body can obtain only from dietary sources. Studies indicate insufficient amounts of amino acids can result in death. Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation. Drinking a pre-workout protein shake one hour before exercising will help increase physical endurance.
Compounds in beets are a rich source of nitrates, betaine, and betalains and have been researched for managing health finding positive effects reducing oxidative stress, and improving the process of mental clarity. Beets are a good source of natural chemicals and nitrates. Through a chain reaction in your body nitrates are converted into nitric oxide which is beneficial for lowering blood pressure by increasing blood flow naturally. The blood vessel widening effects allow good circulation throughout the body to increase athletic performance and positively increase energy. Studies suggest approximately 80 percent of dietary nitrates are derived from vegetable consumption sources of nitrates include fruit, vegetables, and meats. Superbeets supplement is available in a powder is the nitric oxide equivalent of 3 whole beets in every scoop. Drinking Superbeets pre workout can benefit the body by supporting physical energy while increasing stamina without sugar sweeteners, caffeine, or stimulants. It can improve circulation as nitric oxide signals blood vessels to relax and dilate boosting physical endurance.
Pre workout hydration drinking is a sports drink that can replace electrolytes and fluids and replenish the body’s potassium levels boosting energy. Tropical Coconut, Peach Mango, and Strawberry Lemonade. Proprietary formula BodyArmor Electrolyte Sports formula used for all-day hydration promotes higher physical performance. Electrolytes regulate muscle and nerve function, hydrate the body and help rebuild damaged tissue while balancing blood pressure and acidity vital for normal functioning in the human body. It promotes heart health and may reduce the risks of hypertension, and stroke may ease tension in blood vessel walls reduce blood pressure, help oxygenate the brain, and enhance cognitive function for clear thinking. Pre workout drinking adequate amounts of water may increase hydration energy expenditure. Levels of electrolytes can become too high or too low, may lead to an imbalance in the body, and can be affected by water levels as well as other factors. Having enough water in the body during physical exercise reduces physical strain if heat stress occurs. It is important to stay hydrated before and after exercise to boost performance.
Make a healthy smoothie pre workout using 12 ounces of coconut water as a base plus one scoop of chocolate protein powder and 3 ice cubes to create a decadent beverage anytime. Drinking 500 ml of pure water increases metabolic rate by 30 percent should be considered when estimating energy expenditure while losing weight and boosting the metabolism and staying hydrated and energized. Water contains no calorie content as water is an element composed of hydrogen and oxygen needed for chemical reactions in the body, especially those involved in metabolic reactions releasing energy involved in energy production. According to The National Library of Medicine, studies suggest water consumption is essential for life as dietary fluid intake recommendations in the United States for adults is 3,000 ml for men and 2,200 ml for women is adequate for daily hydration. To maximize the results of your training try to eat a complete meal consisting of lean proteins, healthy carbohydrates, and monounsaturated fats pre workout 2-3 hours prior to exercising.
Cheers!
Patricia Lynn
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