Eating To Get Maximum Muscle Gain In The Gym

When it relates to your workouts, the old adage holds true: “If you fail to prepare, you are preparing to fail”.

The gym is your battlefield and every workout is a conflict, If you want to taste success you need to be physically and mentally prepared.

Eating for muscle gain can set up your body before you start off your weight training session and in this article, we will focus on that facet of physical preparedness.

If you get ready for the gym by eating for muscle gain, you help your workout as your body will be at peak strength and will have the necessary energy to help you make the most of your workout.

There are three central objectives that you want to attain when eating for muscle gain before a workout:.

1) Peak your strength potential.

2) Give a steady stream of well balanced energy to your mind and muscles all through your workout.

3) Keep muscle breakdown to a minimum and supply your body with adequate nutrition to start the post-workout recovery process.

Solid food shouldn't be the start of your eating for muscle gain program before training. You should make certain that you’re well hydrated prior to your workout. As water plays a major part in sustaining strength and energy levels, you must always make certain you've taken in lots of water, specially during the few hours preceding your workout.

Approximately a hour prior to your workout, you need to eat the ‘eating for muscle gain’ pre-workout meal. This meal should focus predominantly on protein. Protein will keep your body in an anabolic condition and will help to prevent muscle breakdown during your workout.

The perfect quantity is about 30-40 grams, created from a combination of casein and whey protein, two top quality proteins. You can make this mixture by combining roughly 300-400ml of skim milk with 25-30 grams of whey protein.

Seeing as whey protein is filled with BCAA's, amino acids that check muscle catabolism during workouts, it is a natural option when you are eating for muscle gain. You can slow down the release of protein if you combine the whey with milk. This will help your body get a continuous flow of amino acids right through the duration of your workout.

On top of the protein shake, also make sure to take 1-2 portions of a top quality, low-glycemic carbohydrates. Carbohydrates that are low on the glycemic index are a great good choice as they are broken down and absorbed by the body at a steady pace, thereby giving you a constant supply of energy to sustain your workout.

Stay away from high glycemic carbohydrates while you are eating for muscle gain since they are released too hastily into your bloodstream, creating a surge in insulin levels. If you do this, your insulin levels spike up and then crash.

This crash in insulin levels will cause you to tire mid-workout. If you’re going to perform a high intensity workout, you should go for carbohydrates that don’t trigger such a rapid rise and fall in insulin levels.

To keep up a steady flow of sugars all the way through your workout, pick pre-workout such as oatmeal, apples, or brown rice that ensure steady energy levels.

If you are eating for muscle gain, remember to keep your pre-workout meals reasonably small to permit easy absorption to ensure you don’t feel sick while you train. You should never begin a workout without eating a pre-workout meal.

To go over the main points

60 minutes prior to your workout, you should ingest.

1) 25-30 grams of whey protein and 300-400ml of milk.

2) 1-2 servings of carbohydrates like brown rice, oatmeal, or apple, which are steadily released into your system. Oatmeal, brown rice, apple)

I also like to have a cup or two of coffee in advance of going to the gym since it raises my energy and amplifies concentration.

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