The first thing to make sure of is that you are properly hydrated before beginning your workout. Water plays a vital role in keeping strength and energy levels peaked, so always ensure that you’ve consumed an adequate amount of water in the few hours before you train, we need to maximize the usage of the protein you are going to consume so this preparation makes sure that none of it will go to waste.
This is where we start to look at the amount of protein required for workout programs. Around 30-45 minutes prior to entering the gym you should consume your pre-workout meal. The first component of this meal is, you guessed it, protein. This protein will keep your body in an anabolic state throughout your workout and will help to prevent muscle breakdown as you train.
I would recommend that you consume 30-40 grams of high quality protein, ideally coming from a mix of whey protein and casein. This can best be accomplished by mixing 25-30 grams of whey protein in 300-400ml of skim milk. Of course that is the amount i take based on my total requirement, so this might vary and you might not have to take so much. I used the method on this page to calculate how much protein i should eat in a day, so go through it and calculate how much you will need.
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.
Along with your protein shake you should also consume 1-2 portions of low-glycemic carbohydrates. Low glycemic carbohydrates are ideal before the workout because they are broken down and absorbed gradually in the bloodstream, providing your body with a steady stream of energy throughout your workout. When you consume high glycemic carbohydrates that are rapidly released into your bloodstream, your body will release a surge of insulin in an effort to level out your blood sugar. This will result in a quick rise in insulin levels followed by a sharp fall.
The fall in insulin levels will leave you feeling weak, tired and sluggish. This is the last thing you want in the middle of a high intensity workout, so choose carbohydrates that won’t cause this rapid fluctuation in insulin levels.
Pre-workout carbohydrate choices such as oatmeal, apples or brown rice will provide your body with a steady stream of sugars throughout the workout and will keep your energy levels peaked at all times. This pre-workout meal should be fairly small to allow for easy digestion and to prevent you from feeling sick when you train. You should never workout without having a meal in you first.