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Pre Workout Nutrients to Help Build Muscle and Burn Fat
Eating before a workout? Talk about puke city right? True if your thinking about eating a meal like dinner and then right to work, but if you have a small meal about 30 minutes before your workout with fast digesting protein and slow digesting carbs, you can scoop up gains like candy. Fast digesting protein before a workout is just as important as after. Because muscles are made of protein, and protein is made of amino acids, you need some quick protein in your bloodstream so the protein can be broken down into amino acids. With these amino acids broken down, the body will use them as fuel for the workout instead of breaking down too much muscle for fuel. Your best bet for before your workout and after your workout is Whey protein. You can still supplement different types of protein through the day depending on your goals. Read this protein article to learn a little more about the different type of protein available. Now what about the slow digesting carbs? Can't you use carbs for energy? Yes you can, but you want the carbs to enter the bloodstream slowly and not in a spurt. Ideally the carbs should be broken down at a slow and steady pace. If the carbs enter your bloodstream too quickly, the body will sense the increased glucose levels and your insulin levels will shoot up. And just as quickly as the insulin rises, it will fall. Basically like a sugar high and leave you even more tired than you were before. Not only is this bad, but with increased glucose and insulin, fat burning slows down! Nobody wants that. But with slow digesting carbs, the body's insulin levels stay in check and won't crash. Because of the steady supply of carbs, you can have sustained energy for a longer amount of time without getting a 'glucose high'. Great slow-digesting carb sources are: fruits, whole-grain breads, rye and sourdogh breads, oatmeal, wheat germ, whole-wheat pastas and sweet potatoes. Washing this down with a whey protein shake and then getting ready and heading to the gym will take about 30 minutes and you will be ready to build more muscle and burn more fat!
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This intel was contributed by Stout
Stout
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May, 2012
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