Pre-Workout Foods To Build Muscle - Easy And Quick Options

Do you ever hear your stomach rumbling just before a workout, or perhaps you suddenly feel bloated right in the middle of your workout session, pushing for that extra rep? It’s common! And the solution to this is the correct pre-workout food. Muscle building is not solely about weights and repetitions. It is a balance of training, rest, and, most importantly, the nutrition you take before and after your workout. And the right pre-workout food for muscle gain is a game changer! But who has time for preparing all that nutritious pre-workout meal before hitting the gym? Let us help you cut through the complexity and prepare easy and quick pre-workout food that works as hard as you do.

Why Pre-Workout Nutrition Matters for Muscle Growth

Pre-workout nutrition serves as a foundation for achieving the right and sustained bodybuilding results. So, why is this fueling up before the workout so important? This can be explained by the following:

1. Fulfilling the energy requirement:

Eating an adequate amount of carbohydrates in our well-timed pre-workout meal allows our body to synthesise glycogen and store it in our muscles and liver. During intense training, these glycogen stores provide energy through the challenging sets, keeping us going strong. Without enough fuel, effective muscle growth is not possible.

2. Preventing muscle breakdown:

When the body lacks sufficient energy, it starts breaking down the muscle tissues to derive amino acids and converts them to energy. This process is also known as catabolism. Thus, a pre-workout meal for muscle gain must also have a good amount of protein along with carbohydrates. It helps preserve your muscles.

3. For quicker recovery and better protein synthesis:

Adding protein to your pre-workout meal provides your muscles with a ready supply of amino acids. These help rebuild muscle tissue faster. It is a kind of pre-emptive strike that sets the stage for the repair and recovery of the muscles with efficient protein utilisation.

4. For improved strength:

A wholesome pre-workout meal for bulking allows you to perform better. You may experience greater strength, endurance, and mental focus. This means you can lift heavier weights, perform more repetitions, and push harder.

Pre-workout nutrition is a way to prepare your body to boost your energy levels. It helps prevent muscle loss and prepares your body for repair- your best friend indeed in your muscle-building journey!

Best Macronutrients to Eat Before a Workout

Eating the right macronutrients before exercise gives you the energy and strength you need to perform better. Each macronutrient plays a crucial role in enhancing your performance and results. However, the ratio in which they can be consumed shall be decided based on our workout duration, intensity, and the type of workout.

1. Carbs - the key source of energy:

Carbohydrates get broken down into glucose, which is stored as glycogen in our muscles and liver. Glycogen is your muscles’ main source of energy during moderate- to high-intensity exercise. Research indicates that pre-workout carb intake plays a significant role only in high-intensity aerobic exercise or resistance training sessions lasting longer than 60 minutes. Try to add easy-digesting carbs at least 30-60 minutes before starting your workout. This duration is sufficient to break it into glycogen without weighing you down or causing digestive discomfort during the exercise. You may choose fruits, rice cakes, or a small amount of fruit juice. You may also consider consuming complex carbs (such as oatmeal or whole-grain toast) 1-3 hours before a workout for sustained energy.

2. Proteins - for muscle repair and recovery:

Taking protein before exercise increases muscle protein synthesis. This is the process in which amino acids, the building blocks of protein, are formed into muscle proteins, or muscle mass. These amino acids do two major functions:

• Protecting your muscle tissues from breakdown due to intense training.
• Priming up muscle protein synthesis for faster muscle recovery post-workout.
Go for lean protein sources to avoid excessive fat, which can slow digestion. For example, whey protein isolate, egg whites, Greek yoghurt, or a small piece of chicken breast.

5. Fats - for energy:

Fats are a great source of energy, but they are digested slowly. While glycogen provides energy for high-intensity exercises for short intervals, fat gives energy for longer hours of training. Therefore, if you are taking a pre-workout meal 2-3 hours before a workout, it is essential to include some healthy fats in your pre-workout meal. Try to keep fat intake in moderation to prioritise quick energy delivery from carbs and protein.

Pre-Workout Meal Timing: When Should You Eat?

Timing is everything. Imagine feeling hungry during your workout or feeling too bloated in the middle of a workout. Both conditions also arise due to the incorrect timing of pre-workout nutrition. If you are not taking your pre-workout nutrition at the right time, then you cannot have enough nutrients and energy to get the most out of your workout. It is generally recommended to eat an hour before your workout.
To maximise the results of your training, take a wholesome mix of carbs, protein, and fats at least 2 hours before exercising. You can also opt for a smaller meal that includes only carbs and protein, which can be consumed an hour before your workout.
So, if you eat 45 to 60 minutes before exercising, consider eating smaller portions and choosing foods that are quicker to digest, such as a protein shake, bananas, and oatmeal. This could help prevent feelings of fullness. If you're wondering if pre-workout is safe, especially when used in conjunction with the right food choices and timed correctly, current evidence suggests that it generally is, when used appropriately and paired with a balanced diet.

Healthy Meal Examples to Eat Before Your Workout

Finding the right pre-workout food is key to performance. This is because the type of food and the size of your meal impact your performance. Here is a quick breakdown of a healthy meal example to eat before your workout:

• For carbs: You can focus on eating complex carbs and high fibre foods like potatoes, whole grains, and oatmeal, as these take longer to digest and provide more sustained energy.
• For healthy fats: You can choose to eat fish, nuts, and avocados that provide sustained energy because fats take longer to digest. The slow digestion of fat may contribute to feeling bloated or sluggish during your workout if you eat too much too close to your exercise. Thus, take them 2-3 hours before a workout.
• For protein, you can go with oatmeal, bananas, protein shakes, or fruit smoothies. To enhance your performance, you can add a scoop of pre-workout supplement to your bowl of oatmeal or your smoothie.

Wellversed Picks: Best Products to Pair with Your Pre-Workout Meals

You have finally figured out your pre-workout meal that gives your body the macros it needs. Now, it is time to supercharge that pre-workout nutrition with our range of powerful pre-workout products. These are the ultimate performance enhancers helping you make the most out of every single rep and set. You may try Wellversed Dynamite Pre-Workout. This formula contains a citrulline complex that powers an enhanced blood flow and contains caffeine for focus and energy. These two elements act on your pre-workout food and ensure your body utilises those macros efficiently. Just add a scoop of this pre-workout supplement in a glass of water and see yourself outperforming your personal bests! The alpha GPC enhances the mind-muscle connection, making every lift more impactful. If your meal includes complex carbs and protein taken 1.5 or 2 hours before the workout, these formulations provide the intense focus, unparalleled energy, and desired pumps that take your workout from intense to legendary.

Conclusion

Only if you combine the right nutrition with the right timing can you build a powerful system to enhance your training session. Choose a good mix of carbs, protein, and healthy fats and supplements to experience workouts like never before.