PHASE ONE: PRE-WORKOUT MEAL
1-2 Hours Before Training
💟 1.CLEAN SOURCE OF MODERATE TO SLOW-DIGESTING CARBOHYDRATES:
In order to power through your gut-wrenching, muscle-fiber-tearing workout, you need a premium source of fuel. That’s why it’s fundamentally important that you consume a slow to moderate digesting source of carbohydrates.
Not only will they provide a source of energy, thereby preventing your body from tapping into muscle for energy, but a slower digesting carb will sustain you throughout your entire workout.
If you consume an overabundance of carbs or consume them too close to your workout, your body has insufficient time to metabolize the food.
This results in blood being redirected to your working muscles rather than being reflowed to your stomach to aid in digestion, causing stomach cramps. As a general rule, consume anywhere between 20 to 40 grams of carbohydrates one to two hours before working out.
💟 2. FRUIT:
Fruits, such as oranges, make an excellent addition to your pre-workout meal. Now that you have a slower digesting carb source (as outlined above), it is also beneficial to have a small but sufficient source of fast-digesting carbs to kick-start your workout.
Oranges provide this type of quick energy source. That’s why you always hear bodybuilders talking about eating or sucking on oranges before a workout.
Aside from providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also excellent options if oranges are not to your liking.
💟 3. PROTEIN:
Of course, no meal is complete without protein. As the building block of new muscle growth, protein – composed of essential and non-essential amino acids- is vital to maintaining a positive nitrogen balance necessary to stimulate maximum protein synthesis.
Obtaining the correct ratio of amino acids is vital to achieving an anabolic state and the best way of achieving this is by consuming complete protein sources such as egg whites, chicken, turkey and even skim milk.
Before my 4 mile swim in the morning I only take 2 scoops of Combat protein with water.
I’d have to get a lot earlier to follow this routine. 🙂 I swim at 5AM.
When I get to the office I have 3 eggs with 1tbs of coconut oil and several hot peppers mixed in.