The Pre Workout Meal: Is It Important and What & When to Eat


Here we take a look at the importance of the pre workout meal in your efforts to gain weight and build muscle.

I'll explain exactly what you should be eating, what you shouldn't be eating, and when to actually eat it.

Before hitting the gym you need to provide your body with the right nutrients to maximize energy, strength, mental focus, and to prevent any potential muscle loss.


What and When to Eat?

First things first, you need to be properly hydrated. Even though you should be drinking water steadily throughout the day, make sure that you drink some in the few hours leading up to your workout. If your workout is early in the morning, soon after waking up, just drink some water just after rising.

Now, with your pre workout meal, you should eat it at least 45 minutes before starting your workout so your food has time to settle.


Protein

The first component of the meal is protein. Eating enough protein will keep your body in an anabolic state during your workout to reduce muscle breakdown. I recommend consuming 30-40 grams of quality protein in your pre workout meal. If you can, try to get your protein from whey protein and casein. You can achieve this easily by mixing 25-30 grams of whey protein in 300-400ml of skim milk.

Whey protein makes for a great pre-workout choice because it is naturally high in BCAA's, which help to prevent muscle catabolism during your workout. Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout.

The reason whey protein is a great choice for pre-workout is because it's naturally high in Branched Chain Amino Acids (BCAA's). BCAA's will help to prevent muscle breakdown during your workout. Also, mixing the whey protein with skim milk is a sound idea because this will slow down the release of the protein to give a steady stream of energy to your body throughout the workout.


Carbohydrates

The other part of effective pre workout nutrition is eating the right types of carbohydrates. Low glycemic carbohydrates are what you need as they provide a steady stream of energy to the body.

High glycemic carbohydrates are what you need to avoid before an intense workout. They are rapidly released in your bloodstream and your body will release a surge of insulin to try and level out your bloody sugar levels. This results in a quick rise of energy, then followed by a quick fall. This will leave you tired and weak, which is the last thing you want to happen during an intense workout.

So avoid high glycemic carbs and make sure to eat low glycemic carbs for your pre workout meal. Some good choices are apples, oatmeal, low fat yoghurt, low fat milk and wheat bread. These low glycemic carbohydrates will give you a solid stream of energy.


Summing it Up

Your pre-workout meal shouldn't be too large or take too close to your workout that you feel sick during your session. On the other hand, you shouldn't ever skip this meal as working out on an empty stomach is bad news for your strength and energy, and it could even break down your muscle mass.

So to sum it all up, an effective pre-training meal could look like this:

  • About 30 grams of whey protein mixed with water/milk/milk-substitute
  • A decent serving of low-glycemic carbohydrates (eg: apple, oatmeal, yoghurt, wheat bread, skim milk)


Don't Forget Your Creatine

Also, if you are supplementing with creatine, which I recommend to many guy's to maximize your strength in the gym and therefore your overall gains, you'll want to take it a little after your pre-workout meal (when you're less full) and roughly 15-30 minutes before hitting your first training set.




Start Your Highly Effective Mass Gain Program to Transform in 2018


To finally put aside the skinny-guy excuses and start actually transforming from scrawny to your own version of superhero over the next few months to really level up your life, you essentially have two options:


Option A: Design an Effective Muscle Building Program From Scratch

Learn everything you need to know about planning the best well-balanced, science-based, all-natural mass building program for your specific goal and workout/diet preferences with our pillar 7-step comprehensive guide to creating the ultimate training, eating and supplement program for max results as a skinny hardgainer.


Option B: Follow An Existing, Proven, Credible Program

Don't want to spend hours creating and fine-tuning the perfect program and rather follow a highly effective, plug-and-play program that's already been proven to work for countless other hardgainers (including me)? These are my hand-picked, highest recommended pre-made muscle gain programs as of 2018 that can save you time, help you avoid mistakes creating your routines, and stack the odds of success in your favor.


Whichever path you take, good luck future warrior and remember this: no matter what anyone tells you, your physique destiny is 100% in your own hands. Don't fall victim to the illusion that being a hardgainer or [insert excuse] will hold you back, because it won't if you have smart strategies and stick to them for the long term. You CAN overcome average genetics and become the powerfully strong, highly muscular, super-ripped & healthiest version of yourself. I, along with so many others before me, have done exactly that and it's my wish for you too.

To your success,

- Julz

Owner/Operator, Building-Muscle-Guide.com

Natural Bodybuilding & Health Author Since 2008

Mad-Scientist of Hardgainer-to-Hero Transformations for 12 Years & Counting

Last and Definitely Least: Certified Fitness Instructor (Australia)