PRE-WORKOUT NUTRITION

May 11 2021 – John Yu

PRE-WORKOUT NUTRITION | Built Bar

PRE-WORKOUT NUTRITION | Built Bar

           The nutrition for pre workout is very relevant to our body and we should be equipped all the time to make sure we’re healthy. Here are, total calories, fats and carbs. Let’s discuss this one at a time. 
            Pre-workout nutrition is something you should not take for granted. It is more important in developing your muscles. Greater muscle protein synthesis during and after the workout when an adequate pre-workout meal is ingested. Any meal eaten within two hours of your workout is to provide energy and boost performance. Protein is one of the essential nutrients required in building muscles. And to supply amino acids for muscle recovery and growth. Fast digesting protein with a high amount of leucine.
           Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process. However, research suggests it doesn't matter whether you drink a protein shake before or after your workout
           Leucine is one of nine essential amino acids in humans (provided by food), It is important for protein synthesis and many metabolic functions. It contributes to regulation of blood-sugar levels, growth and repair of muscle and bone tissue, growth hormone production, and muscles wound healing. Fats have no beneficial effect on exercise performance. 
          The next nutrition which is also essential in adding more weight is the calories. Calorie is an amount food having an energy-producing value of one large calorie Total calories (usually denoted Cal). It is the amount of heat energy needed to raise the temperature of one gram of water by one degree Celsius (or one kelvin). Thus, 1 kcal = 1000 cal. Men should at least have 2500 cal. per day depends on activity. Women should at least have 2000 cal. per day depends on activity.
           Carbs / Carbohydrate is the third one among the group. It is composed of carbon, hydrogen and oxygen. It is defined in any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically carbs into sugar are broken down to release energy in the body. Do you know that carbs can be turned to sugar? Simply because of digestion. When food breaks down the process where some particles become sugar. These sugars are basic sugars or simple carbohydrates composed of glucose, lactose, sucrose and fructose. This helps you to store more energy especially your brain and muscle on pre workout like eating protein bars or cereals.  
             Fats is in the fourth spot. Fats is defined as the foods we eat that contain nutrients and provide energy and other substances the body needs. Most of the nutrients in food fall into three major groups: proteins, fats, and carbohydrates. The body uses fat as a fuel source, and fat is the major storage form of energy in the body. There are two types of fats. Saturated fats and Unsaturated fats. Saturated fat is a type of dietary fat. It is one of the unhealthy fats, along with trans fat. It increases cardiovascular disease and high cholesterol levels. These fats are most often solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of it. On the other hand the Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds.
                Meanwhile, there are two types of unsaturated fats, Monounsaturated and Polyunsaturated fats. Monounsaturated fats are found in high concentrations in olive, peanut, and canola oils, avocados, nuts (such as almonds, hazelnuts, and pecans), and seeds (such as pumpkin and sesame seeds). Polyunsaturated fats are a good source of fats such as Omega 3 and Omega 6. Omega 3 helps maintain your heart health. It plays a crucial role in brain function, and normal growth and development. Omega 6 helps stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. The food sources of these healthy fats are sunflower, corn, soybean, flaxseed oils, walnuts, and fish (such sardine, salmon, and tuna) are a good source of these nutrients.
              In summary, a pre-exercise meal should contain some carbs, protein and fats. If your meal is taken before workout let you take some rest for about 30-45 minutes but most fitness enthusiasts recommend at least 2 hours rest to digest food especially when they are in a beginner level according to their natural body’s metabolism. The purpose of this nutrition is to prime the body to train. In order to do that, the food needs to be digested and ready to use. Also don’t forget to read the nutrition facts in every packaging to learn more and be cautious at all times. Good digestion is very important and let yourself get enough rest before workout. Lastly, as much as possible try to weigh yourself before and after workout.
Credit Source: 
medlineplus.gov;  hsph.harvard.edu;  mountsinai.org;  mountsinai.org; mike matthews vlog

Tagged: Carbohydrates, Fats, Fitness Enthusiast, Health and Wellnes, Nutrition, Physical Fitness, Protein, Workout Nutrition