Most people can benefit from 40 grams of carbs before they train. Do the best you can, and try to time it so you can begin training without a lot of food in your gut-running to the garbage can to yak just isn't fun. Don't get worked up about counting the minutes and seconds, as if five minutes will be the difference between 17- and 18-inch arms. Your first meal will provide a couple hours for carbs to get digested and go to work, ensuring blood sugar levels are up and glycogen levels are full prior to training.Ĭonsume your second meal roughly one hour before lifting. Your first two meals should include complex carbohydrates like stone-rolled oats or sweet potatoes. I like clients to have at least two meals under the belt before training. You can eat the majority of your carbs around your workout. Don't eat more carbs than you need and don't worry about spreading them evenly throughout the day. You want every gram of carbohydrate you consume to be utilized as an immediate fuel source or to restore glycogen levels-you don't want it to be stored as fat. I'm not saying you should plow through plates of mashed potatoes and chomp candy bars all day, but you need to fuel your body so it can train at its best. There are varying approaches, but if you want to get the most from your workouts and train at your peak, quality fuel is critical.Ĭarbohydrates are your body's preferred fuel source. Will they make you fat? Do you need them? What kind? At what times? The questions seem endless. There are few things in the fitness world that incite more arguments and controversy than carbohydrates. Nutrition Before Your Workout Carbohydrates Here's how to harness the power of peri-workout nutrition so you can perform, recover, and grow faster than a weed.
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