Your diet is 80 percent of your body. While exercise is important, it is more important to look out for what goes in your body. The type of nutrition you take results in your feeling energetic or lethargic throughout the day, and if you want to hit the gym, it is essential that you choose foods that fulfil your energy requirements.
It is particularly difficult to choose a suitable pre-workout snack. The intense training is demanding and it is important that you go prepared. Here are 3 ingredients that are a must-have in your pre-workout snack.
The benefits of caffeine as a stimulant are not unknown to anyone. It increases one’s alertness, sharpness, and cognitive ability over the short term. This helps you to hit the gym and being able to do high-intensity exercises with focus and keeps you active for a longer time. It does so by blocking adenosine receptors. Adenosine causes drowsiness, but when their receptors are blocked by caffeine molecules, your body is prevented from getting fatigued.
Caffeine also helps you in exercising, by increasing your body’s ability to utilize oxygen. Maximizing the oxygen use not only gives you enough energy for the gym, but also burns more calories. It is also linked with increased power output and helps in contraction of muscles.
Another important benefit is that caffeine consumption might temporarily increase your pain threshold. This means you can continue doing aerobics or hitting the weights for a relatively long time duration, without feeling the pain by strenuous exercises.
Branched chain amino acids
The main purpose of working out is to either lose weight or bodybuilding. Either way, it is important that you develop some muscles for that. While for weight watchers, a muscle mass can boost their metabolism, for bodybuilders, their entire goal is to build muscles.
For this, branched chain amino acids are very important. These amino acids, namely leucine, isoleucine, and valine form the building blocks of muscles, thus it is important to keep track of their intake. It is recommended to take equal amounts of isoleucine and valine, whereas leucine should be taken in twice the amount. Leucine is the most important of all.
Not only do they help in muscle formation, they also counteract muscle breakdown that could occur due to intense exercises. This helps in achieving an overall higher muscle mass. Among these amino acids, leucine contributes the most to muscle growth, while the main function of isoleucine is to prevent muscle breakdown, and valine is mainly responsible to prevent fatigue and increase endurance strength training.
Creatine is another type of non-essential amino acid. This means that it can be synthesized by the body in enough amount, this is not necessary to be taken in the diet. However, if you are a bodybuilder, it is important that you take supplements rich in creatine to help build your muscle mass.
Creatine also plays a vital role in the synthesis of ATP; which is essentially the energy carrier in the body. Another advantage of taking creatine is that it keeps the muscles hydrated.
Studies show that taking creatine before workouts help the participants to be able to do higher intensity workouts with greater power input and less fatigue. The most common form of creatine available in the supplements is in the form of creatine monohydrate.
While the research done on creatine is not extensive yet, it is deemed as safe to use. There are no prominent side effects, and might even be suitable for people with gastrointestinal problems. However, consumption of too much creatine, or consuming it on an empty stomach might cause stomach aches.