#pre-exercise activity

Hi again! Danny from Power Through Personal Training here. Today’s post is from a question I received.

The question is as follows:

‘When coming to the gym and it's near a meal time (like all my PT sessions and classes are!) What is the best thing to eat before training and how far before do you advise doing that?’

So this post is going to be more fact based. However, I will first state what I do, and I can tell you now that it isn’t optimal, but also not too bad at the same time. I eat a banana and a load of nuts/seeds about 1-1.5 hours before I train. The banana is because the slow release carbs keep my brain functioning ok until my post-workout meal (the brain’s near sole source of fuel is carbohydrate). Doing powerlifting, and lifting fairly heavy weights, takes a lot of input from the brain and central nervous system so you want these to be working well. The nuts/seeds are for balance and in order to get a bit of protein in my system. This promotes alertness and hopefully there will be a bit of protein in my blood stream ready to repair and re-build my broken body by the time in done training!

I will try not to get too complicated with this post as I know most people reading would probably switch off if I did. My first piece of advice is, that if you’re lucky enough to get the timings right, a full balanced meal 1.5-2 hours before you train is sufficient. This is to include a portion of carbohydrate, vegetable, protein and a small portion of fat dense foods.

If you are in the more common situation of not having eaten for a while then the next bit is for you, and it may not be what you’re used to hearing.

Firstly, never eat too close to a workout. If you are still digesting food during it the gastrointestinal discomfort caused by this will be maximised by you moving about so much. Also, the blood flow to your muscles will be reduced as a lot of it is going to your gut to process this food. This is why stitches, muscle cramps and general fatigue are common when exercising during this time. I usually suggest for most people that eating no closer than an hour before your training session is best (and this isn’t a full meal).

If you are eating an hour before your session then maybe half the amount you would eat for a full balanced meal. This may come as a surprise but you really need to LIMIT YOUR CARBS if you’re in this situation. I realise that your muscles will predominantly use carbohydrates, especially during a strength/weight training session. However, the carbs that you will be using have been stored in your muscles and liver in advance, from your breakfast and evening meal the day before. For most people there will be no chance that the carbohydrates you consume an hour before a session are digested into the blood stream, taken up by muscles, and stored in time to be used. The only thing carbs are going to do in this situation is make you feel sleepy (not exactly what you want), as they promote the release of hormones that are designed to make you calm and relaxed. An example would be after a big roast dinner (potatoes, Yorkshire puddings, vegetables and usually pudding), you are likely to feel the need to just sit and do nothing, or even fall asleep, until you’re over the fact your brain is swimming in sleepy hormones.

I suggest having a little bit of slow release/starchy carbohydrates like I do (banana, potatoes, possibly rice etc). But you really need to mix it with a decent amount of protein. This can slow down the carbohydrate release and sleepy hormone production. On the flip side, protein consumption does the opposite to carbohydrates. It promotes the release of hormones that are designed to make you feel alert and awake. This is the reason why I use nuts alongside my banana.

In order to get the most out of your training session you ideally want to be alert, and also give your muscles the best chance to be repaired and recover because:

1. You want them to grow and develop so you are stronger, faster, fitter and more lean. 2. You ideally want to do another training session 1-2 days afterwards and be awesome for that too!

Therefore protein is a must both pre & post workout. More specifically, you want to be consuming foods that are high in proteins that include Branched Chain Amino Acids. These are the main building blocks of muscle. Good foods in this situation include most things that have high protein content:

• Meat, chicken and fish • Dairy • Certain nuts (almonds, cashews) • Eggs (of course)

• Whey Protein on its own if you’re really struggling for food To give yourself a boost why not have these with a cup of coffee or caffeine supplement. I often use caffeine tablets as part of my pre-workout nutrition. As well as alertness, it can also help to increase muscle strength and mobilise fat. All in all I would suggest an hour before training:

1. 20 grams of protein high in BCAAs 2. 20-30 grams of slow release carbs 3. 200-300 milligrams of caffeine

I think I’ve answered that question sufficiently (or beaten it to death?!). But if you do have any further questions on this topic don’t hesitate to get in touch on the following:

Phone/Text: 07738235230 Facebook:    www.facebook.com/PowerThroughPersonalTraining Email:          [email protected]

The next post will be from another question I got on Facebook.

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Calefactive up is a relevant pre-exercise activity that is commonly put aside by dint of many people. The intendment re this is to avoid injuries in the muscles by preparing the body for a more intense exertion. The most normal form as respects warm up is stretching, and it is never so important forward-looking the morning though the muscles are still inflexible and having injuries is on and on probable.<\p>

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Knowledgable the body's limits is forasmuch as relevant as any measure. Avoid venturing into a form of exercise that is far from the known capability of the body. Make sure that the intensity upon the movements is progressively growing and not fluctuating all throughout. One important flag that one need go on aware of to recollect if exercise is overdone is the quiver of gall.<\p>

Proportionately already related, the complex forms of exercises are done from the marrow to the final part in point of the routine. An equally important rule is not headed for do unaware texture movements. Strictly twisting the back, remarkably nonetheless warm develop has not been over, strains or injures a body part.<\p>

Hydration should not be risk ventage referring to the equation. Hypostasis is important till regulate the body temperature the future performing the exercises. While water is important, electrolytes are too, chiefly when the exercise is a rigorous eternally the same. The electrolytes that withdrawal the body through sweat must be replenished so that balance is achieved. Doing this will of iron avoid occurrences of cramps and fatigue.<\p>