This article will
deal with the physical side and will teach you exactly how to prime
your body before battling the weights with proper pre-workout
nutrition. A carefully planned pre-workout meal will ensure that you
always enter the gym at peak strength and will provide your body with
the necessary tools to battle the weights as effectively as possible.

The 3 main goals of the pre-workout meal are as follows:

1) Maximize your strength potential.
2) Provide a steady stream of balanced energy for your mind and muscles throughout the workout.
3) Minimize muscle breakdown and provide the raw tools for your body to begin the recovery process once the workout is over.

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.

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.

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.

So, just to recap:

30-45 minutes before your workout:

1) 25-30 grams of whey protein mixed with 300-400ml of milk
2) 1-2 servings of slow release carbohydrates (i.e. Oatmeal, yogurt, apple)

I
also like to throw in a cup or two of coffee before my workouts as I
find that this increases my energy and amplifies my focus nicely.

There
are also 3 other highly important times throughout the day to pay
special attention to the foods and supplements that you consume. Visit
my website by clicking the link below to find out what they are, and
how to properly approach these periods for the best possible results...

About The Author

Once
an awkward, pencil-necked "social reject", Sean Nalewanyj is now a
renowned bodybuilding expert, fitness author, and creator of the most
celebrated natural bodybuilding program online today: "Muscle Gain Truth No-Fail System".

If
you can spare just 24 minutes a day, then you too can build a powerful
new head-turning body that will skyrocket your confidence, drive
gorgeous women crazy, and leave your friends, family and co-workers
staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com