Proper Pre-Workout NutritionBy Work. Train. Compete!|Sara & Natalie|2012-06-04 | Comments: 0What do you eat before you work out? It’s very crucial to feed your body the right things. What you put in your body before you hit the gym will determine how efficient and effective your workouts will be. The proper nutrition and supplementation also leads to maximum positive results. With proper pre workout nutrition, I’ve been able to complete more reps, go higher in weight, and accomplish a new goals. To further maximize gym time, I also add supplements.
Before the gym:
1. Have a pre-workout meal 1-2 hours before. I work out first thing in the morning so I usually eat an hour before my workout to give some time for my food to digest.
- Moderate to low glycemic index carb. I usually have 1/3 cup oats. I’ll add cinnamon and sometimes a packet of stevia to sweeten things up. You can also use brown rice or any other carb that doesn’t have a glycemic index. With a higher glycemic carb you’ll have tons of energy in the beginning but then you’ll soon crash after.
- Protein. Usually I have 5 egg whites but if I’m feeling lazy I’ll add whey protein instead. Occasionally, I’ll throw in a yolk to add some healthy fats.
2. Have a supplement 30-45 min before.
- Caffeine. Occasionally when I’m needing the extra boost in energy.
- BCAA’s. Help prevent muscle breakdown. I’ve noticed a huge difference in the maintenance of my muscle since adding these.
Next week, I’ll touch base on what to eat after your workouts. This will be important for optimal recovery and maintenance of hard earned muscle. We work hard to get the muscle on, the last thing we want to do break it down, right?
With love and fitness,
Dr. Natalie Pennington
Follow dentists, Dr. Sara Solomon, WBFF Pro and Dr. Natalie Pennington, IFBB Pro, as they work, train and compete! Find out how these fit gals balance professional careers with fitness competition prep – plus get their tips on eating clean, training hard and staying motivated!