We all know by know how important nutrition is when it comes to results, today I want to tell you that it’s even more important pre- and post-workout, I can’t begin to explain how important these two time frames are.


Fuelling up pre-workout and re-fuelling post-workout can help you push through new limits, but doing it incorrectly can also limit your progress.

HERE ARE 5 PRE-WORKOUT MISTAKES


1. NOT FUELLING AT ALL


You need gas in the tank to help you push through that extra kilometre, set or rep! If you are constantly looking to make progress that working out on an empty stomach might leave you short.

Make sure to include a small meal at least 60-90minutes before your workout, even if it is just a quick shake.


If you are training early morning, try and consume a ½ to 1 serving whey protein or full serving pre-workout 30 minutes before you enter the gym. This can help provide much needed amino acids and other vitamins and minerals to your muscles.

2. TOO MUCH SUGAR


Stay away from any source high in sugar, for example; Red Bull, Coke, etc. you might think that it’s going to help you squeeze out that last rep, but unfortunately it might do the opposite. Anything high in sugar will lead to a spike in your blood sugar levels that will eventually drop and leave you hanging halfway through your workout. Stick to low GI carbohydrate and lean protein sources pre-workout.




3. LEAVE THE HIGH FIBRE FOODS FOR LATER


Yes, I totally agree that apples, beans and plums are awesome sources to snack on, but the high amount of fibre can easily cause stomach cramps or digestive issues during your workout. One small apple is probably not going to make a big difference but, you know what I mean…


Save these snacks for between meals.

4. FAST FOOD


I know some professionals say rather eat fast food than not eat anything at all, in some cases I agree, but in this one, rather eat nothing at all. High fat meals take very long to digest, meaning there won’t really be any readily available carbohydrates or amino acids for your muscles to work with.

If you are at a fast food joint make sure you pick out the healthier options like a chicken wrap, or grilled burger without extra mayo, at least they won’t set you back.


5. THE MYTH: RAW EGGS


Only Rocky is allowed to have raw eggs before a workout, the rest of us should stick to lean protein sources and low GI carbohydrate sources. Raw eggs unfortunately are high in fats, saturated fats that you are allowed to include into your meal plan yes, but they are still fats, if you are not sure where I’m going with this, read the above paragraph again.


WHAT CAN I HAVE BEFORE MY WORKOUT

  • Pre-Workout
  • Whey Protein
  • Fat free cottage cheese
  • Greek or Bulgarian yogurt
  • Fruits




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