Well it has been a while but it feels great to say "Hello Everyone" once again. I apologize about the long absence. Life happened to take some pretty harsh turns that I did not see coming. I have every intention to continue to write articles for everyone to read and critique. I hope that I did not lose to many of my regular readers but for those of you that stayed around with me I have my newest article here and it is a topic that I get asked about a lot. This will cover what I think is good to take pre and post workout to get the most out of it. I hope you enjoy...
Before You Workout
There are many arguments for when a meal should be consumed before a workout but I try to keep it as a general rule for myself that I do not eat anything solid within an hour of working out. The reason being is that the digestive system is a tiring process on the body and I want all the energy I can muster when I am going for that last rep.
I think we are finally starting to see the hatred of carbohydrates ceasing among the fitness community. Carbs are the bodies favorite source of energy and are amazing for restoring your glycogen levels. Complex carbs like oats are great to get your blood sugar levels up to a premium level prior to training. One may also take some Whey Protein to assist them with their high intensity workout. The high levels of BCAA can add an extra layer of energy to store in your body if you are running low on carbohydrate fuel. If you are cutting down and want to watch your caloric intake then you can always just take 10-20 grams of BCAAs instead.
CREATINE. Trying to get big? Trying to put on some size? Creatine is a staple for the majority of the gym goers that are really looking for growth. Creatine will basically give you a bigger bank of energy to draw from when you need it most. It will give you the opportunity to lift heavier and for more reps. Another effect of taking creatine is giving you the appearance of looking more full due to it drawing more water into the muscles. Please note that people do load up and take creatine pre and post workout. Obviously it is all dependent on what your goals are.
After You Workout
Protein, Protein and maybe if you want to change it up...Protein. The importance of this cannot be over stated and I am surprised on how many people still do not make sure they get protein post workout. It is so vital to jump start the tissue regrowth and repair. Most people like taking a fast digesting protein like WHEY protein post workout and all though it is dependent on your size and activity levels most would agree that at least 20-25 grams is needed post workout. I am a fan of taking CASEIN protein at night before bed as it is a slower digesting form of protein but that is a whole different article. Either way, get that protein in you and give your muscles that help that they need! If you are going to eat but you do not know what type of protein to eat then you can always stick to the general rule that the less legs the animal has the healthier the protein is. Eggs/Nuts to Fish to Chickens to Beef...Obviously there are exceptions, cough--TILAPIA--cough, but that is a general rule of thumb.
BCAA (Branched-Chain Amino Acids) are more vital to those that are in a caloric deficit due to weight cutting however you cannot really go wrong by taking them even if you do not fall in that category. They are taken to prevent muscle damage during high intensity training when your body is low on blood sugar and glycogen levels. You will find BCAAs in a lot of pre-workout mixes as well as your Whey Protein so I do not personally think it is vital to go buy a stand alone BCAA product but that it is completely up to you. If you are cutting then it may be a benefit to have it so that you can limit the amount of protein shakes you have to a minimum.
So that is my basic guide to what you can take Pre & Post workout to give yourself that extra boost and hopefully some great results.
Below is a current snap shot of some of the supplements that I am currently cycled on. I really wanted to try the Arnold Series after all the great reviews I read. I am only on week 2 but so far I am really liking them all.
As some of you may of known some of the reason for this long break is that I took a position at LA Fitness and I had to go through a few weeks of training. So far I am loving the position and my co-workers around me. If anyone is in the greater Seattle area please feel free to come by and say hi. I even made it up onto the website...
Until Next Time...
Ryan
