Wichte things you should do before every training session....

Many strength athletes follow the general recommendation to drink a protein shake after training
.

A great recommendation!

It is clear that after training, the muscles have been damaged by the "training work"
. Now it is a matter of repairing these damaged muscles with protein
and here the body needs the "building material" protein! In addition, you can
refine your post-workout shake with fast-digesting carbohydrates and creatine
as these are utilized more effectively after training.

However, these recommendation(s) are only half the battle when it comes to effective
muscle building. The time before training is at least as important. If you
consume the right foods or food supplements before training
, you will have more motivation and strength during training. This
allows you to train much harder and build muscle mass even better.
In addition, with the right supplementation before training you can initiate an "anabolic phase",
i.e. a muscle-building phase. This also ensures improved
regeneration.....

Basically, the time before training (pre-workout phase) consists of two phases:

Phase 1: 1 - 2 hours before training
Phase 2: 15 - 30 minutes before training

The first phase should be a solid meal. The second phase is the supplementary phase, in
which the motivation to train should be increased.

Phase 1 (1 - 2 hours before training)

1) Consume slowly digestible carbohydrates!
To ensure a longer-lasting source of energy, you should consume slowly digestible carbohydrates 1 - 2 hours before training
. Slowly digestible carbohydrates
prevent a rapid drop in energy levels or blood sugar levels and thus provide
a long-term source of energy before training! Quickly digestible carbohydrates are
rather out of place here, as they provide quick energy - but your blood sugar level will be in the "cellar" by the middle of the workout
at the latest and you will lose your energy reserves.
As a result, you will naturally have less strength and therefore less motivation.

The following carbohydrate sources are particularly suitable for phase 1:
- brown rice
- long grain rice
- wholegrain pasta
- oat flakes

These slowly digestible carbohydrates naturally take a while to provide energy
. You should therefore give your body enough time to utilize them! If
you get hungry quickly, you should eat them at least 1 hour before training.
For everyone else, the rule is 2 hours before training!

2) Eat fruit!
Fruit is an excellent source of energy before training! As fruit contains (almost) only
fructose, the body has to produce little to no insulin to absorb this
energy source. A low insulin level has the advantage that the
body can burn fat better during training. In addition, a piece of fruit can be a good
"jump start" for before training, which also provides vitamins!
The following types of fruit are particularly suitable:
- apples
- pears
- oranges
- bananas

3) Consume protein!
Of course, no meal is complete without protein! The amino acids contained in
protein are particularly important in the pre-workout phase, as they ensure a positive
nitrogen balance during training. A positive nitrogen balance ensures that protein synthesis is maximally
stimulated; and the better the protein synthesis, the better you build muscle mass!
The following protein sources are ideal for phase 1
- chicken
- turkey
- egg white
- tuna
- skimmed milk

For people who are pressed for time, a protein shake is of course also suitable for before
training to supply the muscles with the necessary amino acids!
Basically, you should consume 20 - 40 grams of protein in solid (food) or liquid (protein shake /
skimmed milk) form 1 - 2 hours before training!

Phase 2 (30 - 45min before training)
If you have eaten your pre-workout meal 2 hours before training,
you can assume that part of it has already entered your bloodstream. Now it's time to
increase your desire to train.
For this you need supplements such as
- Caffeine (100 - 400mg)
- L- Arginine (4 - 6gr)
- Creatine (2 - 4gr)
- Beta Alanine (3 - 6gr)
- L- Tyrosine (1 - 3gr)

For people who want to go "harder", they should of course use ready-made
training boosters. These contain all the ingredients that are guaranteed to improve your training motivation
!
However, training boosters are also an individual sensation. That's why not every
training booster works the same for everyone. In other words, just because your training partner thinks a training booster
is "good" does not necessarily mean that you will also think it is "good". The rule here is
"The proof of the pudding is in the eating.