Every fitness enthusiast & bodybuilder is looking for ways to maximise his gym performance to gain more muscles which gives him a aesthetic lean appearance which seams to impressive to every pair of eyes in world.
are u also fall in this , if answer is yes than you are in right place just continue reading this blog your destination will arrive.
As per his name pre workout meal it clears that all thing which we eat before going to gym or any physical activity like calisthenics etc.
The factor which matter most in order to maximise the gym performance and following with the results are:-
1. quantity of meals(serving size).
2. time required in releasing the energy (i.e effect on blood glucose)
3. nature of food(slow or fast digesting )
4.timing of eating before gym.
5. selection of food.
thus combination of all above factor is being the crucial aspect for designing a pre workout meal and being as a nutritionist I have observed a dramatic change in individuals if they has followed all above guideline in designing there pre workout meal.
The most important point is that if your whole day nutrition is adequately balanced then you not need to give much emphasis on pre workout meal.but we always want to maximise our performance so just go for it ...
For every pre workout meal focus on foods which gives them energy for longer duration to workout
thus the main thing which must be the part of your pre workout are carbs , which gives us energy to perform in our training session.The key is here timing , amount , and types of carbs to be taken to gain dramatic results.
let we plan for you ...
For evening workout:-
for evening workout to is divided into 4 parts:-
PART 1:-Before 4 hours of gym
eat your regular & solid meal , you have to include protein , carbs & fibre sources here but this meal should contain food which has 60 to 70% carbs in it
example rice, pasta, potato for carbs
chicken breast , eggs , fish for protein
PART 2 :- Before 3 hour of gym
you have to take a small meal or snacks which should contain 70 to 75 % carbs , here u can take breads , yogurt etc
PART 3 :-Before 2 hour of gym
you have to take meal which contain 75 to 80 % carbs , here the best choice comes is fruits, cereal , breads
PART 4 :- Before 1 hour of gym or less
you have to consume meal which has more than 80 % of carbs , here u can go for fruits, fruit juice , energy drink etc.
For morning workout
during morning workout your pre workout meal start before your sleep last night so u have enough glycogen store to burn in intense lifting , so fuel your body night before to optimise the gym performance
here is the guideline how u design your pre workout meal for morning workout, this plan is divide into 3 parts :-
PART1 :- 2 hours Before sleeping last night
eat your regular & solid meal , you have to include protein , carbs & fibre sources here but this meal should contain food which has 65 to 75% carbs in it
example rice, pasta, potato for carbs
chicken breast , eggs , fish for protein
PART2 :- Just before bed
take small amount 200ml of fruit juice or fruits to fill up your liver glycogen
ex apple, orange etc
PART3 :- 1 hour before going to gym in morning
take a high carb meal you can include cereal , milk , bread etc
There is some different strategy for morning and evening pre workout meal the more will be clear by video in the link belows
youtube videos :- https://www.youtube.com/watch?v=kd10HpuzlcQ&t=102s
website http://physiqueengineer.in
Thanks for reading and giving your precious time to us
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