One of the most known questions asked is -What should you eat pre-workout and post-workout supplements
The answer usually depends more on the workouts and activity, but there are some common truths that apply for pre-and post-workout, for everyone.
For Starters, Carbohydrates are fuel for your muscles. and, the more your muscles are working, the more carbs you need to consume.
During a Pre-workout in a general if you want to know how soon should you be consuming – it’s best not to eat immediately before a workout because while the muscles are trying to do their work, the stomach is trying to digest the food. And, as a fact, eating too close to a workout may cause you to experience some discomfort while you train or play.
Make it vital that the food you consume includes some protein and carbohydrates. Carbs are the fuel. Protein is what rebuilds and repairs. Getting protein and carbohydrates into your system is even more important post-workout.
In Post workouts, your body uses stored energy in your muscles to power through your workout, but after that workout, you need to replenish the nutrients lost. Thus after exercising, focus on getting carbohydrates and protein into your body. This gives the muscles the possession of the means to get back the glycogen they lost through workouts and helps the muscles rebuild with the available protein and amino acids.
Pre and post workout supplements meals are important in order to balance the glucose concentration in the body. It helps in enhances the performance and boosting up recovery time. The pre-workout meal not just makes sure that we have the energy for the workout but also increases performance. The post-workout meal helps in attaining optimization of our recovery.
To know how the food can help you after workouts, it’s important to know how your body reacts with physical activity. When you’re working out, your muscles use up glycogen for fuel. This results in your muscles being partially exhausted from glycogen. After your workout, your body tries to rebuild the glycogen and repair the muscle proteins. Pre and post workout supplements
Taking in the right amount of protein after a workout gives the body amino acids it needs to repair and build proteins. The glycogen in the body stored is used as fuel during workouts and consuming carbohydrates after your workout helps replenish them. The rate at which your glycogen stores are used depends on the activity.
Eating more carbohydrates to rebuild glycogen stores is important for people who exercise often, as much as two times in a day. That is the reason it’s recommended that you have a combination of carbs and protein as soon as possible after workouts. It’s also believed that the delay of carbohydrates consumption by as much as two hours after a workout may lead to as much as half lower rates of glycogenesis. In any way, if you consumed a meal before exercising, it’s likely that the benefits from that food still apply after training.
Pre-workouts are an energy source for intestinal and immune cells. It also helps be the barrier between the intestines and the rest of the body and aids with the proper growth of intestinal cells
Pre-workout is a supplement designed to give you a boost of energy to increase performance. Though formulas can differ, The best is done by this with a blend of Taurine, L- Glutamine, L Arginine. .Creatine is naturally created as you digest protein. It’s a source of energy and helps maintain and build muscles. BCAA’s are branched chains of amino acids that your body uses to maintain, or in some instances gain, muscle mass while burning fat. When you note your calorie intake, your body can use BCAAs as an energy source instead of breaking down muscle for energy.
Post-workout supplements include Taurine, BCAAs. They help the muscles recover faster and can increase muscle synthesis also.
BCAAs play other important roles in your body too. First, your body can use them as building blocks for protein and muscle. Out of the three, leucine is thought to have the biggest impact on your body’s capacity to build muscle proteins Meanwhile, isoleucine and valine seem more effective at producing energy and regulating your blood sugar levels. Some studies also show that BCAA may be effective in increasing muscle mass, especially if they contain a high proportion of leucine than isoleucine.
Thus to conclude, Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process. Supplements in between workouts and meals are helpful, they make sure you’re getting enough throughout the day. Both foods and supplements can help you meet your goals.
For healthy people, there are very minimal health risks associated with using protein shakes while following a high-protein diet.