How To Take Protein Before Your Workout
A meal before your workout session should attempt to achieve the following: maximum strength, a steady stream of energy and minimal muscle breakdown.
Firstly, you must ensure that you have consumed enough of water, as it is vital towards keeping your energy at peak levels.
Your pre-workout snack should be consumed half an hour to 45 minutes before you start working out. Protein is the main constituent here. It will not only help keep your body in an anabolic state right throughout the workout, but will also thwart muscle breakdown.
A good mix of whey protein and casein amounting to around 30-40 grams of protein is recommended. This is best achieved by mixing 25-30 g of whey protein in 300-400 ml of skimmed milk. Mixing whey protein with milk works out well as this ensures a gradual release of protein, which means your body receives a steady stream of amino acids.
Low-glycemic carbohydrates are also important, especially for pre-workout meals. It is important that you consume one to two portions of low-glycemic carbohydrates along with your protein intake, as this also helps with providing energy during your workout. In order to avoid feeling tired and weak, make sure you choose carbohydrates that do not cause rapid changes in your body’s insulin levels. Good choices include oatmeal, brown rice or even apples.
Also, remember, that your pre-workout snack should be a small one as it is important that it is easy to digest and does not make you feel uncomfortable or sick while working out. It is also critical that you do not work out unless you have had a meal prior to the session.
