The Most Important Meal Of The Day To A Bodybuilder?

ronnie_coleman

I am always asked what is the most important meal of the day to build muscles. Always remember you don’t make muscles in the gym muscles are made when you are sleeping and in the kitchen. To get big eat big!

How well you will build muscles depends 60 % on diet and 40 % on workout. This doesn’t mean that workout is not important. It is equally important but if you workout for 3 hours and your diet is poor you will never build lean quality muscles.

Now if you have asked any bodybuilder what is the most important meal of the day the answer you will get is either “Breakfast” or “Post workout”. And this answer is true. But one more meal which is not so known is your “Pre workout meal”. Yes you heard it right your “Pre-workout Meal”. Some of you might think am crazy. NO! I’m not crazy, I am just being logical. Pre workout Meal is the one that will help you work hard and lift more iron in the gym. Can you drive car without anything in the tank? The same way if your stomach is empty and you are out of carbs your body can’t work.

Now when I say Pre Workout meal I don’t mean by creatine or caffeine or nitric oxide. When I consult clients for their diet plan and when I ask about pre workout meal, most of them will say “I use 5 Gms or CEE or I take 1 scope of No xplode”. By pre workout meal I mean to say the meal you will consume one and half hour before you hit the gym which contains micro nutrients.

WHAT TO EAT IN YOUR PRE WORKOUT MEAL?

The most important thing is eat a balanced meal, which means a meal that consist carbohydrates, protein and fats.

For pre workout meal consume more of carbohydrates. Because your body needs glycogen to power you when you are working out. Choose some low-GI [low glycemic index] carbohydrates. Low-GI carbs will provide you a steady flow of energy.

Your body will also need protein. Why? Because protein contains amino acids which are the building blocks of muscles. For pre workout meal choose a slow digesting protein, such as meat or casein. This will keep releasing steady amino acids in your blood stream throughout your workout. Pre workout protein is equally important as post workout protein is. Research shows that delivery of amino acids has been shown to be greater during the exercise when consumed pre workout than after exercise. (Tipton, 2001)

Fat is equally important in pre workout meal. Fat slows down digestion. Fat is also used for energy which you will need for your workout. But avoid saturated and Trans fat. Consume healthy fat.

This was what you should consume one and half hour before you hit the gym. Now what you should consume 20-30 mins before you hit the gym? Grab a piece of fruit. Fruits contain fructose which is simple carbs. This will help you in your workout. More importantly it appears to create a hormonally milieu favorable to anabolism.