Pre Workout Nutrition For Performance And Recovery
Written by Gemma, 15 October 2017
Want to maximize your performance and recovery? Make sure you're eating the right meals before your workout!
Pre-workout nutrition is often overlooked when it comes to getting the best results from training. It’s easy to rock up to the gym and drop a scoop of pre-workout and think you’ve got all the energy you need for your workout. But when did you last eat? And was it food that fuelled your body for peak performance?
We’re always looking for new supplements to help us perform better and recover faster, but we forget we can also improve performance and recovery with proper pre-workout nutrition.
Pre Workout Nutrition Tips
Meal size
Eat too little and you won’t have enough energy for optimum performance and recovery. Eat too much and you may feel sluggish and have digestion issues during your workout.
We recommend eating a full-sized meal 2-3 hours before your workout.
If you are eating 30-90 minutes before training, keep the meal small.
Macronutrients
To maximize the results of your training, eat a meal containing carbs, protein and fat 2–3 hours before your workout.
Fat helps to fuel your body for longer but does take longer to digest so needs to be consumed a few hours before your workout.
If you are unable to eat 2-3 hours before your workout aims for a smaller and simpler meal 45-60 minutes before training.
A mixture of fast-digesting (simple) carbohydrates and protein is eaten about an hour before your workout will help maximise glycogen stores for performance, boost protein synthesis and kick-start recovery.
By choosing fast-digesting food sources for pre-workout nutrition, the nutrients will be readily available to fuel your workout and recovery.
Here are some examples of balanced pre-workout meals:
If Your Workout Starts in 2–3 Hours or More
Chicken, rice, vegetables
Egg omelette and whole-grain toast
Sweet potato, protein source, avocado
If Your Workout Starts Within 2 Hours
Protein smoothie made with milk, protein powder, banana and mixed berries
Whole-grain cereal and milk
Porridge or oatmeal
If Your Workout Starts in 1 Hour or Less
Greek yoghurt and fruit
Protein bar with high carbohydrate and protein content but low fat
Banana or apple with peanut butter
Protein shake containing 20g protein
It is not necessary to eat a meal at each of these times and you can vary what time you eat your pre-workout nutrition depending on your schedule.
For best results, experiment with eating at different times before training and see which gives you the most performance or recovery benefits.
You may find that if you are doing different types of workouts you may perform better after different types of meals. For example, what may fuel you well for a strength training session may be too much for a cardio-based workout.
5 SUREFIRE WAYS TO INCREASE ENERGY ALL DAY
In a world where being highly motivated, focussed and energised are daily requirements to succeed, we need all the help we can get…and some days coffee alone just doesn’t cut it!
In this article we will look at the top 5 ways to increase energy all day.
1. Sleep
Sleep – This might sound strange but sleep duration and quality is the most effective predictor of energy the next day. If you are feeling lethargic, tired or irritable, sleep should be your priority.
Simply achieving 7.5 hours of unbroken quality sleep can be life changing for daily energy and motivation.
Here are some quick tips to get the best sleep.
Sleep before midnight is 2x more beneficial than after midnight.
Plan to be in bed 8 hours before you need to wake up. 30 mins to doze off and get settled.
Use Magnesium which has been shown to improve sleep quality and increase energy through the day.
Read a book to wind down. Don’t rely on digital games, social media or watching TV.
Don’t eat within 2 hours of bedtime. The digestion and blood sugar fluctuations can prevent getting to sleep and staying asleep.
Don’t drink too much water before bed. Getting up to go to the toilet can disrupt quality sleep.
Reduce alcohol. Even though it is a sedative it can reduce deep sleep where recovery happens.
Reduce caffeine and stimulants after 2pm. Caffeine will still be in your system 6-8 hours after consumption.
Use Ashwagandha. This Ayurvedic herb has been shown to reduce cortisol and promote better sleep quality.
Pro Tip: Switch Nutrition Adrenal Switch™ is your go to product containing Ashwagandha and Magnesium to reduce stress, improve sleep and increase energy the next day!
2. Caffeine
Still KING for energy… however, you can get too much of a good thing and certain forms are better than others. Yes, caffeine boosts energy, alertness, focus, motivation, and performance. However, too much caffeine can cause a crash, tiredness, diarrhoea and an increasing dependence or addiction.
It is not uncommon for people to start with 100mg (1 cup of coffee) and before long need 300mg (triple shot) to get the same benefit. This is called adrenal resistance. Your body is producing adrenaline in response to the caffeine, but you are not responding to it as well.
This can be unhealthy as your adrenals are working overtime to call up the energy, but your brain and muscles are not picking up the phone.
Natural caffeine provides all the benefits of synthetic caffeine anhydrous but has a smoother, longer lasting feeling without the crash or chemical residues of synthetic caffeine. You will find natural caffeine in Switch Nutrition Coffee Switch™ (for your coffee lovers), Power Switch™ (Pre-Workout) and Thermal Switch™ (for the fat burning energy chaser).
3. Move
Regular exercise is far more effective at boosting energy than a remaining sedentary and conserving energy. Moving at regular intervals helps boost blood flow and improve insulin sensitivity which results in more energy being utilised by your working muscles and your brain.
In fact, one study found that sedentary people with persistent tiredness and fatigue reduced their tiredness by 65% with regular exercise. In another study just 10 minutes of walking increased energy more than a sugary snack.
So, get away from your desk for 10 minutes each hour and go for a walk or do some movement that increases your heart rate and improves your blood flow.
4. Nootropics
There is a new class of botanical compounds that help enhance focus and mental energy while reducing fatigue. They are called Nootropics!
Nootropic is the term given to a compound that boosts cognitive function. Some nootropics are gabanergic (calming) and others are adrenergic (excitatory). Some boost mood, focus, mind-muscle connection, and others enhance learning or memory recall.
EnXtra®
EnXtra® - Alpina Galanga is the source of this NEW patented natural compound that amplifies the benefit of caffeine by 30% for up to 5 hours without jitters or a crash. It is thought to act as an adaptogen allowing your body and brain to respond positively to stimulants and stress.
EnXtra® boosts dopamine receptors and down regulates adenosine. This means it may enhance motivation, happiness, satisfaction and focus while reducing fatigue and tiredness.
EnXtra® has been shown to increase alertness with or without caffeine by 100% over placebo. In 2019 it won the prestigious Nutraingredients Best New Ingredient Award. You should make sure this ingredient is in your next pre-workout or focus supplement.
Hordenine
Hordenine – Found in Hordeum vulgare, this neuro stimulant works by inhibiting MAO (MonoAmine Oxidase). This inhibition reduces the metabolism and breakdown of catecholamines (adrenaline, dopamine etc). Simply put, Hordenine keeps you focused and motivated for longer.
In a 2009 study hordenine showed to peak energy at 60 – 90 minutes after consumption and significantly increase energy burned over placebo. You will find hordenine in Thermal Switch™ & Power Switch™.
Theobromine
Theobromine – Found in Theobroma cacao (chocolate), this unique stimulant also possesses vasodilating benefits. This means it may boost your energy and focus while enhancing blood flow for greater muscle performance and recovery.
In addition to this, Theobromine has bronchodilation benefits that may support better respiratory performance.
Theobromine can be found in the following big hitting energy formulas… Coffee Switch™, Thermal Switch™ & Power Switch™.
NeuroFactor®
NeuroFactor® - Coffea Arabica Fruit Extract is the source of this highly researched ingredient. It has been shown in clinical trials to boost BDNF (Brain Derived Neurotropic Factor) by 143%.
BDNF is a protein peptide that helps improve the architecture of the brain to boost its processing speed and memory recall. In fact, as we age, lowered levels of BDNF is thought to result in lowered mental performance and potential onset of age-related cognitive decline and a decrease in mental energy.
Neurofactor® may be more helpful for learning and memory. However, it does help support focus and energy so it’s a nice addition to your pre-workout (Power Switch™), thermogenic (Thermal Switch™) or nootropic coffee supplement (Coffee Switch™).
Ketones
Exogenous Ketones are a recent supplement super star. They entered the market in 2017 and have continued to show promise in study after study.
They work by essentially putting your body into a temporary state of ketosis even if you aren’t following a ketogenic diet.
Once the ketones are circulating in your body they not only provide energy to your cells but they signal certain processes to occur.
Up Regulate Mitochondrial Biogenesis – Ketones signal your body to produce more new healthy mitochondria. The mitochondria are the powerhouse of your cells. This is where your energy gets converted from fats and some carbs.
Down Regulate Ghrelin – Ghrelin is a hunger hormone. Ketones have the ability to reduce ghrelin which can significantly reduce cravings and hunger. This may stop you looking for that quick fix snack.
Increase BDNF – Like NeuroFactor®, ketones can boost brain function, and like MCT oil, they pass through the blood brain barrier providing energy to your brain to boost alertness and focus without stimulation of your central nervous system and without an increase in blood pressure or heart rate.
You will find Ketones in Keto Switch™ or a precursor to ketones in MCT Oil Powder. They both help boost mood, focus, energy and productivity.
5. Eat Wholefoods
Nutritious healthy balanced meals can make all the difference to your daily energy needs. When you eat rubbish, you will feel rubbish. What goes up must come down. What I mean by this is too many simple carbs or sugary foods can temporarily boost energy and will increase blood sugar.
However, once insulin comes in and disperses the sugar into storage (sometimes fat cells), your blood sugars crash, your mood crashes, your energy crashes and you become grumpy, tired and less productive.
Eating meals high in quality protein (30% total calories), good fats (30% total calories) and a moderate amount of complex carbohydrates (40% of total calories) with around 5 – 10g of fibre (per meal) and loads of colourful veges and some fruit, will set you up for consistently good energy all day.
If you can’t get enough greens or plant diversity in your diet, then consider supplementing with a great energy superfood formula Vitality Switch™. The name says it all… VITALITY!! All day energy and exuberance for life.
It’s also worth mentioning certain artificial colours and preservatives have been linked to fatigue, tiredness, loss of performance and overall health decline. Be sure to minimise the bright colour artificially sweetened drinks in favour of natural options where possible.
Pro Tip: Do not consume caffeine or a combination of caffeine and other nootropics too close to bed as they can disrupt your sleep. Quality sleep leads to quality brain function, less sugar cravings, better cortisol rhythm and greater energy. 😊
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified health care provider.
In need of more energy and endurance at the gym? Tired of dealing with the agony and frustration of post-workout soreness?Today we’re checking out the features and benefits of the amino acid product: “AMINOx” courtesy of Illinois supplement company “BSN.”
AMINOx is a stimulant-free, BCAA supplement designed to support endurance during your workout and aid in muscle recovery post workout. But before we jump into the benefits and features, lets see what makes this innovative supplement tick:
What Are BCAAs And How Can They Help My Performance In The Gym?
Amino acids are sometimes referred to as the building blocks of protein and lean muscle. BCAAs (Branched Chain Amino Acids) in particular refer to three specific amino acids: Leucine, Isoleucine and Valine. These amino acids can be used by your muscle cells as an energy source, which helps to fight muscle fatigue during intense exercise and aid with repair after you workout.
Many users have found this dramatically decreases the amount of soreness and pain they experience following an intense workout, and as a result BCAAs have become incredibly popular with athletes and bodybuilders alike.
BSN’s AMINOx product comes packed with a 10g blend of BCAAs, as well as other essential amino acids including: L-Alanine, Taurine and L-Citrulline. The fact that AMINOx contains 10g of BCAAs per serving is also a point of difference, as most brands will only give you around 5g.
The Benefits Of Using AMINOx:
Recover faster - no more skipping the gym because you’re still sore after yesterday’s workout. AMINOx will have you feeling surprisingly good following intense exercise.Workout harder - as well as helping with recovery, AMINOx also helps you to perform at your peak - giving your muscles the endurance to push past your limits in the gym.Mixes easy, tastes great - AMINOx mixes with little effort, won’t leave nasty clumps and is available in a range of different flavours to suit your taste.Higher BCAA content - with 10g of amino acid content per serving, AMINOx has nearly twice the BCAA content compared with other competing brands.Great value for money - AMINOx is also great value for money when considering cost per gram of BCAAs. The amount you’re paying is on par with cheaper BCAA supplements and brands.
AMINOx Is Also Designed To Support:
Protein synthesis / anabolism.
Glycogen resynthesis.
Insulin sensitivity.
Anti-catabolism / muscle sparing.
Recovery from training sessions.
Muscular endurance.
Resistance to muscular fatigue.
Who Should Use AMINOx?
AMINOx is suitable for just about anyone looking to take their fitness or gym game to the next level. Whether you’re looking for more energy to push through those intense workouts, or a little relief to minimise soreness post workout - AMINOx is a scientifically proven solution that works.
With AMINOx in particular, you’re also getting great bang for your buck based on the amount of BCAAs per serving. If you’re interested in getting your hands on AMINOx, or if you simply want to know more about this innovative product, feel free to check out AMINOx and other great Amino Products in the Sportsfuel store.
BSN Syntha-6 Edge is BSN’s leaner version of Syntha-6 for those athletes and bodybuilders who are looking for the same great taste but with leaner macros. With a lower carbohydrate and fat content, and less calories, it’s amazing that it still tastes just as good!
Meet Jess Coate, a fitness athlete, an IFBB (International Federation of Bodybuilding and Fitness) Pro, Online Trainer and a Professional Bodybuilder. This girl is more than a pretty face, she is strong and won a lot of titles not only in New Zealand but worldwide.
