Food and pre-workout supplementation

For us nutritionists, one of the pillars of good nutritional planning is the timing of nutrients, which refers to the moment in which we consume each food and pre-workout supplementation comes into this.

It has been shown that an optimal intake of nutrients before exercise (pre-workout food and supplementation) can help you not only boost your performance, but also reduce muscle damage.

For this reason, today I want to share with you what the most respected nutritionists usually advise about food and pre-workout supplementation.

Each macronutrient plays a specific role before your workout. However, the quantities in which you need to consume them will depend on your individual characteristics and your type of exercise.

carbohydrates

Just like with a car before a trip, the most important thing for your muscles before a workout is to have enough fuel to perform optimally. In our muscles, the main fuel is called glycogen and we get it from the carbohydrates we eat.

The higher the intensity of your training, the greater the amount of carbohydrates used for energy. Unfortunately, these glycogen stores are limited and you must constantly replenish them by consuming an adequate amount of carbohydrate during the hours before and after exercise.

proteins

Consuming around 20 grams of protein along with your carbs before training will help increase protein synthesis or formation, boosting muscle growth and recovery. This amount of protein can be achieved using food or supplements like Fit&Strong .

fats

While carbohydrates provide energy for short, intense workouts, fats are an important fuel source for longer, low to moderate intensity sessions. However, it is not recommended to consume them in the minutes before exercise, but several hours before, since they can cause slower digestion.

timing is key

To maximize the results of good pre-workout nutrition, you must pay attention to when you consume each nutrient.

Aim to eat a full meal containing carbohydrates, protein, and fat 2-3 hours before exercise. For example, some pancakes based on oats, fruit and eggs; or a plate with rice, chicken and avocado. Keep in mind that the closer to your workout, the simpler and smaller this meal should be.

If you eat between 30 and 60 minutes before training, choose simple and easy to digest foods, such as fruits and a small source of protein. This will prevent any digestive upset during the workout.

For best results, experiment with different options and times for your pre-workout meal.

What supplements are useful before training?

In addition to food, there are some products that can help you improve strength, reduce fatigue, or decrease muscle damage, when used before exercise. Here I present some of them:

creatine monohydrate

Creatine is a supplement that helps you gain strength, increase your muscle mass, and delay fatigue. Although the ideal time to consume it is right after your workout, it is also effective if you use it before in a dose between 2 and 5 grams.

Caffeine

Caffeine helps improve your performance, reduce fatigue, and stimulate the loss of body fat. It is mainly marketed in the form of pills or pre-workout supplements, although it can also be found in coffee and energy drinks in very low doses. It is recommended to consume between 3 and 6 mg of caffeine for each kg of weight (180-360 mg for a person weighing 60 kg), between 15 and 60 minutes before your workout.

Branched Chain Amino Acids (BCAAs)

BCAAs (branched chain amino acids) are the acronyms that group three essential amino acids: valine, leucine and isoleucine. Studies have shown that consuming a minimum dose of 5g of BCAAs a few minutes before your workout will help reduce muscle damage and increase protein formation.

beta-alanine

Beta alanine is an amino acid that increases your carnosine reserves, a kind of buffer that helps reduce the acidity generated in your muscles during short, intense workouts. The recommended dose is 2 to 5 grams per day, of which at least 0.5 grams should be consumed before training.

pre workout mixes

Pre-workout supplements are often combinations of two or more of the ingredients I mentioned above, which can have an even greater effect on your performance. The appropriate dose will depend on each product, but it is generally recommended to consume them between 15 and 30 minutes before your workout.

At the end of the day, proper nutrition and supplementation before exercise is crucial to help you achieve maximum physical performance.

Do not miss our following posts on the subject of pre-workout food and many other topics that will help you get the most out of your training.