Great Ideas for Pre-Workout Meals

Eat Healthy

A good pre-workout meal is important for quite a few reasons. That meal you take in about three hours before your workout will provide you the energy you need and also helps with muscle growth.

During workouts muscle breakdown can occur if you are missing important energy to burn. Also amino acids consumed prior to workouts will then be in the bloodstream to help with protein synthesis during the workout.

So obviously you want to have the proper fuel in your body! But ideally what should you be taking in?

The Timing

While fats take a long time to digest, protein and carbs don’t. Typically carbs only take about two to three hours to get past the initial stage of digestion. Protein takes a little longer at three to four hours. So based on this your ideal meal will be completed three hours before you start your workout.

What is Included

Fats are rather worthless for a pre-workout meal. They take so long to digest (six plus hours) that consuming them just gets in the way so avoid fats and oils. Protein is a needed nutrient as noted earlier. Preferably you want lean meat or dairy for protein at this stage.

Carbohydrates are going to fill up your glycogen stores to then be released continuously during the workout phase for constant energy. The biggest key is to not go overboard with too many carbohydrates.

Ideally you should aim for a meal that is about 500 to 700 calories comprised of 30-40% protein and the rest carbohydrates. You also want plenty of fluids to ensure maximum hydration of your body when you get started.

Simple Ideas

Last of all come the actual meals. Like most people, you are probably pretty busy. So you need things you can prepare quickly that still provide all of the blocks you need to build your body.

  • Turkey Wrap or Turkey Sandwich and Fresh Veggies – This is a favorite for me when I do afternoon workouts. You get base protein from lean turkey and then just add additional veggies such as carrots to meet your calorie needs.
  • Grilled Chicken and Veggies – 6 to 8 ounces of grilled chicken go great with a side of grilled asparagus or other assorted grilled veggies.
  • Chicken or Salmon Salad – A nicely tossed green salad with either chicken or salmon for protein can provide you plenty of energy. Go light on the dressing due to fat content.
  • Oatmeal and Eggs Whites – This is more of a breakfast style meal. 3 Egg whites can be scrambled up with some low fat cheese and add a side of oatmeal for instant energy.
  • Fruit, Yogurt, and Protein Powder – Mix a scoop or two of soy protein powder in with plain yogurt and fruit such as strawberries or bananas for a power packed meal.

These are 5 simple ideas to get the ball rolling. There are plenty of other ways to mix and match meals as well such as incorporating a protein shake in with a number of high energy carb sides. The bottom line is getting a good mix of quality foods into your body at the right time to ensure peak performance and recovery.

Best Fat Burners for Women to Help Stay in Shape

woman fat burner

Our human body consists of two types of fat tissues-white fat and brown fat. Of this white fat is the one that deprives a woman to have a quite sleep. Media has projected an image of woman which is more perfect than reality. Everyone is depicted to have an hourly glass figure.

Today, women are becoming largely obsessive for their figures. They feel stigmatized when somebody told them that they are turning fat. But do not worry and have the information of some of the best fat burners for women. Burning body fat can be quite gruesome as it involves a lot of patience and self-deprivation from unhealthy food habits.

The body type of men and women differ largely in terms of fat composition and distribution. The beauty of the woman is characterized by her curves. Women are more naturally tend to gain fat around their hips and buttock areas. But there is no dearth of fat burners for women.

The best fat burners are the one that contain a higher content of phosphates, L-Tyrosine, and Phosphatidyl Choline. These products burn the fat fast and in an effective manner. One can also try interval weight training along with the best fat burners for women to maximize the results.

Focus on training exercises and food to stay in shape

There are many weight interval training exercises that are considered as best fat burners for women. The training ranges from 15 second interval to 5 minute interval. The results in the 15 minute weight interval are the most outstanding. There is also a twenty second on and 10 second off training using weights. This training was based on a protocol which in turn is created by a renowned Japanese scientist.

The results of this training are fruitful and hence are popular among women. If recently started exercising, then try the 30-second intervals that are ideal for beginners. The resting time in this exercise is usually 90 seconds.

There is no longer any need to control your temptation to stay in shape. Best fat burners for women consist of many foods like chilli pepper and low fat dairy products. Chili pepper contains “capsinoids” that are very beneficial in burning body fat and more especially in women with a body mass index of over 25.

Researches prove that the heat produced by a chili peeper can actually upsurge the intake of calories and “oxidise” fat layers. Role of dairy products like milk is also very significant in weight loss and achieving a stunning figure.

So just select any one of the best fat burners for women and be the center of attraction among others. You can select proper diet and may choose the hard interval training exercising to achieve the desired result. Think of your lifestyle and work priorities before selecting the method to burn body fat.

If the gymnasium is nearby or you have the luxury of appointing a personal trainer, then weight interval training is the ultimate one. However if you are shy of hitting a gym then choose healthy food that are low in fat content or stimulate the fat burning process.