what is the best thing to consume before a workout, ive been using something called Nano Vapor which really heats up the muscles in the body and loosens them up quickly, but i dont think it contributes to my results very much because after a short qui

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what is the best thing to consume before a workout, ive been using something called Nano Vapor which really heats

up the muscles in the body and loosens them up quickly, but i dont think it contributes to my results very much

because after a short quit intense burst i am often very fatigues, and find that i get more out of the workout if i dont

take it. Another question is when is the best time to take creatine? i used to think that it was a pre workout thing but

now i find that alot of people take it after workouts. which is more effective. thanks in advance for your time lee i

know your busy.

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If Your Workout Starts Within 2 Hours
Protein smoothie made with milk, protein powder, banana and mixed berries.
Whole-grain cereal and milk.
A cup of oatmeal topped with banana and sliced almonds.
Natural almond butter and fruit preserve sandwich on whole-grain bread.

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DON’T exercise on an empty stomach.
For a standard hour-long workout — lifting, running, cycling — “you need to make sure you have a combination of carbs and protein” to provide a stream of energy during strenuous exercise and nutrients to repair muscle afterward, according to Manuel Villacorta, registered dietician and author of Peruvian Power Foods.

1. Bananas
Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function. To people who like to work out first thing in the morning and typically skip eating before, Villacorta said, “Please have a banana” before, and then eat breakfast “within a half hour at the least” afterward to provide essential protein for muscle building and repair.
Flickr Creative Commons / Via Flickr: keepon
Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function.

To people who like to work out first thing in the morning and typically skip eating before, Villacorta said, “Please have a banana” before, and then eat breakfast “within a half hour at the least” afterward to provide essential protein for muscle building and repair.

2. Oats
Oats are packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream, and therefore a steady energy supply throughout your workout, according to Villacorta. If old-school oatmeal isn’t really your jam, here’s a great recipe for overnight oats with tons of fiber and protein.
Flickr Creative Commons / Via Flickr: anthimeria
Oats are packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream, and therefore a steady energy supply throughout your workout, according to Villacorta.

If old-school oatmeal isn’t really your jam, here’s a great recipe for overnight oats with tons of fiber and protein.

3. Caffeine
Caffeine has been shown to help regular drinkers enjoy a workout more by generating energy, as well as to slow fatigue and increase the rate of fat-burn. Villacorta says he adds a couple shots of espresso to his pre-workout shake in the morning to pump him up.
Flickr Creative Commons / Via Flickr: 60882028@N08
Caffeine has been shown to help regular drinkers enjoy a workout more by generating energy, as well as to slow fatigue and increase the rate of fat-burn.

4. Fruit Smoothies
Fruit smoothies are an awesome pre-workout snack because they have high-quality protein, can be rapidly digested, and have the key combination of simple and complex carbohydrates. “The simple carbohydrates will hit for the first 15 to 20 minutes,” says Villacorta, while “the complex finally kick in around the half-hour mark.” Together, these provide a steady stream of energy throughout a standard workout. A few protein-packed smoothie recipes here, and here, and here.
Flickr Creative Commons / Via Flickr: 71430589@N02
Fruit smoothies are an awesome pre-workout snack because they have high-quality protein, can be rapidly digested, and have the key combination of simple and complex carbohydrates. “The simple carbohydrates will hit for the first 15 to 20 minutes,” says Villacorta, while “the complex finally kick in around the half-hour mark.” Together, these provide a steady stream of energy throughout a standard workout.

A few protein-packed smoothie recipes here, and here, and here.

5. Chickpeas
This is an incredibly easy pre-workout snack with no cooking involved whatsoever. Just eat 1/4 to 1/3 of a cup of chickpeas, seasoned with some lemon juice for taste. A quarter cup alone will give you about 10 grams of protein, 30 grams of carbs, and almost 9 grams of fiber.

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