Benefits of pre-workout nutrition
Around 30 minutes to an hour before your workout, it is wise to think about a pre-workout snack or supplement – the aim of pre-workout nutrition is to provide your muscles with the required energy supplies and support for your workout. It normally comprises of protein and simple carbs so that it can be easily digested and put to good work.
Energy supplies decline rapidly during exercise, pre-workout nutrition helps support your workout plan and goals. Here, we explore the benefits that pre-workout nutrition could have on your performance and goals.
Increase physical performance
Protein is required for protein synthesis to take place – protein synthesis must exceed or equal the rate of protein breakdown for muscle maintenance and growth. Protein should be a key nutrient to support muscle maintenance and growth so that you can make every rep count.
Some pre-workout supplements contain creatine which contribute to saturating your muscle creatine stores which are naturally sparse. 3g/d creatine has been shown to increase physical performance during short-term, high intensity exercise.
Prevent premature fatigue
As energy levels deplete during exercise, your muscles can tire and become exhausted prematurely. When pre-workout nutrition comprises of the correct nutrients, you are setting your body up for optimum performance with high levels of energy. When your body has energy readily available to burn, your body can make every rep count without tiring early.
Reduce protein breakdown
To gain and maintain muscle tissue, protein synthesis must at least be equal to the rate of protein breakdown. Ideally, protein synthesis should exceed the rate of protein breakdown. BCAAs are the building blocks of protein. You should also source additional amino acids through dietary protein sources. Keeping protein levels high by saturating your muscles stores prevents your muscles being broken down for energy.
