(4) METHODS TO GET READY FOR EXPERIENCE
How to perform at your best in sports.
Whether it’s a typical training day or a competition day, there are four key strategies to remember when preparing to give your best performance in the gym.
Include protein in your pre-exercise routine.
Although it’s frequently forgotten, protein as part of your pre-workout regimen is essential for preventing the excessive breakdown of muscle fibers during exercise.
Strength training causes microtears in muscle fibers by repeatedly putting stress and tension on them. These are eventually a crucial component of training because they make room for muscle growth and repair. This can lead to increases in strength as well as muscle growth. However, excessive muscular breakdown can result in pain and a limitation on the ability of muscle fibers to regenerate at astounding rates.
By including protein in your pre-workout food routine, you are giving your muscles the building blocks they need to heal swiftly and effectively without sustaining additional injury. Using branched chain amino acids (BCAAs) is one of the most efficient ways to achieve this. One of the simplest and most efficient ways to have proteins readily available for muscle healing is to take BCAAs before and during exercise.
Whenever ingesting a complete protein source, such as meat, eggs, or dairy, 60 to 90 minutes before you start working out, try to eat 10 to 30 grams of protein. The The simplest form of a protein is already broken down by BCAAs, so they can be ingested shortly before and during exercise and still be effective.
Eat enough quality carbohydrates.
Because they are the main source of energy for our muscles, carbohydrates are an essential component of the pre-workout nutrient timing. However, we must examine the type of carbs we consume to make sure they are available for use when we need them during exercise.
Sugar, specifically glucose, which is turned to glycogen and stored as energy in our muscles and liver, powers our muscles. This, especially when it comes to strength training, is what enables our muscles to work and operate.
If you don’t eat enough carbohydrates before working out, you might find that you “hit a wall” during your workout that you can’t get through. Additionally, you can feel early-onset muscle weariness and disorientation. Muscle exhaustion, which makes a movement impossible to finish, is an indication that the glycogen reserves in that muscle group have been exhausted, prohibiting you from using that muscle group further.
Carbohydrates: simple vs. complex
Carbohydrates come in two main categories: simple and complicated, for our needs.
Complex carbohydrates are those that have both starch and fiber. They consequently take longer to digest and break down into the glucose that can be utilized by our cells and muscles. Complex carbohydrates include, for instance,
These work best as pre-workout energy when ingested between 1-2 hours before the start of your workout because they take some time to digest. While it may take longer for complex carbohydrates to break down into energy, one advantage of using them as workout fuel is that they give you more sustained energy for the duration of your workout.
Simple carbs are those that have a higher sugar to fiber ratio. and will thus degrade more quickly in order to be converted to fuel by the body. Simple carbohydrates include, for instance,
- Plain Sugar
Finished products (typically high in sugar content)
It is advisable to eat these carbohydrates about 30 minutes before your workout because they don’t take as long to digest for energy consumption. Simple carbohydrates give you energy quickly, but that energy lasts only so long. In general, they are not suitable for intense workouts.
Drink sufficient water and electrolytes.
Water consumption is essential for optimum sports performance because it is one of the fundamental nutrients. Water is essential for the transfer of nutrients to cells for utilisation (including sugar and muscles),offers lubrication and padding for joints, shields the lungs from injury during aerobic exercise, and acts as the main conduit for nerve impulses between cells.
To encourage healthy water retention and make sure that the body’s cells can make the best use of daily water consumption, electrolytes and a proper mineral imbalance should also be taken into account. Water might simply flush the system without electrolytes rather than being used by cells. Our cells rely on minerals and electrolytes when a cell should absorb or release water. Despite daily water intake being adequate, low levels of electrolytes including sodium, magnesium, calcium, and potassium can cause hyponatremia (water intoxication) or persistent dehydration. Take your body weight in pounds and split it in half to establish an average daily water intake. This is the approximate amount of liquid you need to consume each day to stay adequately hydrated.
In order to promote hydration, you need to regularly consume an electrolyte source in addition to water. This might take the shape of an electrolyte supplement that you put into your water or powder mix, or it could take the form of lemon and other citrus fruit juices squeezed into water since they naturally contain a balanced level of electrolytes. If you want to ensure that your body gets enough sodium before and after exercise, you might also think about adding a pinch of sea salt to the water. Sodium is the most crucial electrolyte for the body, replacing any salt stores lost through perspiration.
INGEST A PRE-EXERCISE SUPPLEMENT
Pre-workout supplements have grown to be a common component of pre-workout nutrition, although they are frequently unnecessary and give the body a variety of substances that put the body under greater stress than is necessary to finish an exercise.
To avoid overburdening your digestive system and inducing a detox reaction, choose a pre-workout supplement with the fewest number of chemicals possible. When a pick-me-up is required, a clean pre-workout supplement (like ours) provides a natural source of energy like caffeine as a stimulant to produce new blood flow to the brain.
Your athletic performance can be improved.
By putting these four strategies into practice and being mindful of your nutrient timing prior to your workouts, you can significantly improve how you feel during training as well as the strength, endurance, and recovery of your workouts. This will help you achieve your athletic goals as quickly as possible.