Preworkout feeding

16.6 Neither wait too long after a feed before training, nor train too soon. Have a simple meal that you can digest easily, and train about two hours afterward. Some people can train well on an empty stomach, others cannot. Discover how much time you need for a meal to be processed enough so that you can train hard without any digestive tract discomfort or nausea.

16.7 ^e meal should be carbohydrate-rich, but the carbohydrates should not just be simple ones. Complex carbs are needed to sustain your energy at a high level throughout your workout. trough trial and error discover the food types, balance and quantities that will carry you through an intensive workout without any waning of energy. It may, for example, be a bowl of wholegrain pasta topped with grated cheese, a couple of baked potatoes and two scoops of cottage cheese, or a liquid meal perhaps based on a meal replacement product. Find what works best for you, and then stick with it.

16.8 If you have something shortly before you work out, even if it is an "energy drink," you may set yourself up for vomiting if you train very intensively. If you ever barf during a workout, or get very close to barfing, then in the future consume less food before training, select easier-to-digest items, and wait 30-60 minutes longer before training.

16.9 Surprising yourself with very intensive training, especially squats or back-to-back leg and back work, when you usually train at a lesser intensity, is often at the root of nausea regardless of pre-workout food considerations. If you want to try very intensive squatting or deadlifting, or any back-to-back sets of big exercises, gradually increase the training intensity over several weeks, to give yourself a chance to adapt.

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