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In a nutshell:
Eat This Before a Workout to Boost Your Gains x3
When building muscles, the food you eat is just as important, if not more, as what you do in the gym. Continue watching to know what to eat before your workout to increase your muscle gains threefold. Before that, let`s first take a look at some general pre-workout foods. General pre-workout foods: Another quick and easy pre-workout food is dried fruit.
Although nuts are high in fat, they provide proteins and calories necessary for gaining muscle mass. Here`s what to eat for your pre-workout meal Eating any of this pre-workout food combo will boost your gains three times. Option #1: A toast topped with egg whites Egg whites are a fast-digesting source of protein, and any form of fast-digesting protein is perfect for the pre-workout meal. Egg whites are an excellent source of protein, and you know what goes best with eggs? It`s acceptable in the pre-workout window so long as you wait at least an hour before your session.
Meanwhile, white bread is a fast-digesting carb, meaning, it can be ingested and used for fuel immediately. For this reason, it isn`t all bad for a pre-workout meal. Either way, pair it with egg whites and you have a perfect pre-workout food combo. Option #2: Whey protein and oats A simpler meal that will still give you a perfect macronutrient combo is oats with whey protein.
With just two ingredients, you can make hot oatmeal mixed with protein powder for a warm meal or the trendy overnight protein oats. Let the mixture sit in the fridge overnight and eat it anytime during your pre-workout window the following day. While eating chicken isn`t ideal if your workout starts at 30 minutes, if you do have a couple of hours before then, chicken is a great choice. Among all animal protein sources you can eat before a workout, chicken is the best since it meets a few key points–high in protein and low in fat.
Meanwhile, rice has long been considered one of the best foods for pre- and post-workout carbs, and for good reason. Like the eggs and toast meal, you have two options for this one–white rice or brown rice. White rice is faster-digesting than brown rice so you can consume it an hour or so pre-workout. Either way, rice has double benefits as it`s relatively high in protein compared to other grains while only having a very low-fat content.
During the pre-workout window, it`s smart to have a protein source that has enough fast-digesting protein, which is approximately 20-30 grams. Ideal options are whey protein, chicken, egg whites, and ground turkey. Also, if you need a quick dose of protein, it`s best to consume whey protein, egg whites, and other faster-digesting protein sources. When eating animal protein sources before your workout, it`s best to consume them at least 2-3 hours before hitting the gym.
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