Top Up Your Energy Tank: Energy Buster #4

Timing Your Meals Poorly

The Rationale: " I know I need 5-7 meals a day. Does it really matter when I  have them?"

The Truth Be Told: Uh, yes definitely!! "Before exercise, you want to leave enough time for the food to be in the process of digestion so that those calories and nutrients are available for energy," says White."About two hours before you train, consume a regular meal. If you eat closer to the time of your workout, your meals should be lighter in fat, fiber, and slow digesting protein because they take longer to digest. Then right after your workout your body needs protein along with carbs to replenish depleted stores and to start the recovery process."

Fuel Fix: Without question the most important times for you to take in the proper nutrients are pre-and post-workout. During these crucial anabolic windows, you're fortifying your body against muscle tissue breakdown and priming it for optimal self-repair. Without enough fuel going in , you will end up dragging through your workout. Without enough fuel afterwards, your body will be less able to bounce back like you need it to. One hour preworkout, take in 20 grams of whey protein and approximately 40 grams of slow digesting carbs. Immediately post-workout, consume a shake containing 20-30 grams of whey mixed with 20-30 grams of casein and 60-100 grams of fast digesting carbs such as waxy maize. Follow this post-workout shake with a well balanced whole food meal and hour later.  

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Musclemag's Ultimate Guide to Nutrition & Supplements (Special Edition) Dec 2011 Page 132

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Top Up Your Tank: Energy Buster # 3

Neglecting The Right Supplements 

The Rational: " I get all my energy I need from food"

 This dietary mistake is subjective, depending on the your overall diet. If you're a serious bodybuilder, odds are you take some sort of preworkout  supplement, but many guys experience great energy boosts from a preworkout caffeine-based supplement, which delays time to exhaustion, Improves cognitive function and provides an acute boost in strength. Ensure your whole-food plan is on point before placing all of your energy stock into supplements. "Research demonstrates that a caffeine preworkout is beneficial, but a bodybuilder's focus should also be on pairing supplements with a small meal ahead of the workout to support training," Explains White 


Fuel Fix: Over Reliance on supplements is never a good strategy, but missing out on certain supplements at key windows such as before a workout may be just as detrimental.
   If you're dedicated to putting in serious time n the gym, day in and day out, your body may actually be more nutrient depleted than you're aware. Make it a habit to have something light such as a slice of rye toast, 20 grams of whey mixed in water, and a banana an hour before you hit the gym. To boost your energy, focus and strength/endurance levels while you train, consider supplementing with 200-400 milligrams caffeine,  3-5 grams of beta-alanine and 3-5 grams creatine approximately 30 -60 minuets ahead of your scheduled workout 

Musclemag's Ultimate Guide to Nutrition & Supplements (Special Edition) Dec 2011 Page 132

Click the Cover to Get Your Copy Today!!!