1. Have your carbs
Carbs are the main fuel for strength training workouts however this doesn’t mean you need a ton of carbs like a marathon runner, so no need to go overboard.
You should feel energised not lethargic after having your pre workout carbs. If you feel sleepy you’ve had too much carbs/calories.
Aim for around 25-50g of easy to digest carbs and avoid high fibre options as you don’t want to be that person who can’t control their guts while training!
A piece of fruit is always a decent choice.
2. Protein source
Making sure there is adequate amounts of protein in the body will help with growth & recovery. Specifically meeting leucine targets (which is an important piece of the muscle building process).
A serving of about 25-40g will cover you for this.
This could be from food protein sources or if you want something lighter on the stomach, a protein shake works well.
3. Get hydrated
This is one that often gets overlooked. I’m not going to bore you with the reasons why but make sure you drink enough water. Studies show that a loss of fluid equal to 2% of body mass is sufficient to cause a decrease in performance.
Make sure you are hydrated before,sip throughout your workouts and re-hydrate after.
1L for every 25kg of bodyweight is a decent target to aim for.
4. Caffeine
The consumption of small to moderate doses of caffeine (75 – 200 mg) can help to improve & sustain exercise performance.
A double espresso has around 150mg of caffeine, a Monster energy drink has a similar amount or you could purchase some caffeine pills if you are not a fan of either.
As with a lot of things more is not better so be mindful of going overboard with your caffeine consumption.
I thought I would share this Cronut I had yesterday which tasted like heaven.
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