How to achieve the best performance

Whether it’s a regular training day or a race day, there are four main strategies to remember when preparing to perform at your best in the gym.

1. Add protein to daily activities before training

Protein is a general part before exercise, which is usually a neglected part of performance nutrition. However, adequate protein is very important to prevent excessive decomposition of muscle fibers during exercise.

Through repeated strength training, the pressure and tension act on the muscle and its fibers, causing slight tear. After all, these are important parts of training. Because the tears will create space for muscle repair and growth, leading to muscle hypertrophy and strength improvement. However, excessive muscle breakdown may mean that pain attacks occur and muscle fibers cannot recover at an alarming rate.

Taking protein as a part of the pre exercise nutrition program means that it provides the basis for muscle fiber to quickly and effectively repair muscle without causing excessive damage. One of the most effective methods is to use branched chain amino acids(BCAA). BCAA used before and during exercise is the simplest and most effective method, which can easily use protein for muscle recovery.

If you consume all sources of protein, such as meat, eggs or dairy products, take about 10-30 grams of protein 60-90 minutes before starting exercise. BCAA is broken down into the simplest protein form, so it can be eaten before and during exercise and is still effective.

2. Adequate carbohydrate intake

Carbohydrate is the main fuel source of our muscles, so it is an integral part of the nutrition timing before exercise. However, when it is needed during exercise, the type of carbohydrate you should take into account.

Our muscles rely on sugar to provide energy, that is, glucose, which is converted into collagen and stored in muscle and liver for energy. That’s why our muscles work. Especially in strength training.

If you do not have enough carbohydrate intake before exercise, you will notice “hitting the wall” during exercise and will not persist until the end. You may notice that you may experience dizziness and early muscle fatigue. When a movement cannot be completed due to muscle fatigue, it indicates that you have exhausted the glycogen reserves of the muscle group, preventing you from continuing to use the muscle.

Simple and complex carbohydrates

For our purposes, there are two main types of carbohydrates: simple and complex.

Complex carbohydrates are carbohydrates containing fiber and starch, so it takes longer for them to be digested and decomposed by glucose for our cells and muscles. Some examples of complex carbohydrates include:

potato

Vegetables

bread

oats

rice

These things need some time to digest, so it is best to use them as pre exercise energy when consuming these energy 1-2 hours before starting exercise. It may take longer for compound carbohydrates to decompose energy, but one of the advantages of compound carbohydrates as exercise fuel is that they can provide more lasting and sustainable energy and keep healthy during exercise.

Because simple carbohydrates contain more sugar than fiber, they will be decomposed in a short time to be used as body fuel. Here are some simple examples of carbohydrates:

Fruits

cellulose

Processed food(generally high sugar content)

This carbohydrate does not need to be digested for a long time to consume energy, so it is best to take it 30 minutes before the start of exercise. Simple carbohydrates provide fast energy, but they are also temporary and continuous energy providers. They usually train for a long time, which is not suitable for them.

3. Drink enough water& electrolyte

As one of the basic nutrients, water intake is very important for optimal exercise performance. Water plays a very important role in the use of nutrients into cells(including sugar and muscle), providing lubrication and buffering for joints, protecting the lungs from damage during aerobic exercise, and serving as the main conductor of intercellular nerve impulses.

It is not only the intake of water, but also the imbalance of electrolytes and proper minerals that should promote the maintenance of healthy water, and consider making the best use of water by the cells of the body every day. Without electrolyte, the water will not be used by the battery, and the system can be simply cleaned. Our cells depend on minerals and electrolytes to determine when they absorb or release water. Low levels of electrolytes, such as sodium, magnesium, calcium and potassium, can lead to hyponatremia(water intoxication) or long-term dehydration even if sufficient water is ingested every day.

A baseline of daily food intake should be established to halve weight in pounds. This is the number of ounces to drink every day to maintain adequate hydration level.

In addition to water intake, there must be a fixed electrolyte source to promote hydration. This may look like an electrolyte supplement in the form of tablets dropped in a mixture of water or powder, or it may be squeezing lemon and other citrus juices into the water. Because they contain naturally balanced electrolytes. You can also consider adding a handful of sea salt to the water before and after training to provide enough sodium for the body. This is the most important electrolyte in the body, which replenishes the lost sodium storage through sweat loss.

4. Take supplements before exercise

Pre exercise supplements have become a popular part of pre exercise nutrition, but they are generally unnecessary. They provide the body with a lot of chemicals, making the body more stressed than it needs to complete exercise.

Use supplements before exercise. In order to avoid overloading of the digestive tract and causing detoxification reaction, look for supplements with as few ingredients as possible. Every cleaning supplement after exercise(such as our supplement) provides a natural source of energy. For example, caffeine is a stimulant. When you need to wake up, it will provide fresh blood for your brain.

Improve sports performance

By implementing these four strategies, we can recognize the nutrition time before training, which can greatly improve the feeling in training, and at the same time improve the intensity, endurance and recovery of training, so as to achieve the sports goal as effectively as possible.