Pre-Workout Nutrition

Getting the proper food into your body is key to maximizing performance. Here’s a quick guide to help with that:
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🍊Carbs: Drinking something like orange juice that has 30-60 grams of carbs in roughly a cup (6-12 oz) has shown to increase performance and leads to a better training response (Kerksick et al, 2017)
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🍩Fat: Can make you feel tired and slow, thus it’s logical to keep it relatively low for a pre-workout meal
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🥩Protein: Consuming .4-.5 g/kg of lean body mass roughly 90 mins before exercise has shown to help maximize muscle protein synthesis and anabolic signaling (Aragon & Schoenfeld, 2013)
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☕️Caffeine: Ingesting about 30-60 minutes before exercise has been shown to increase performance during resistance exercise in multiple studies. (Richardson & Clarke, 2016) and (Spriet, 2014)


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