Best Pre Workout Supplements And Foods

What are the best pre workout supplements?
 What to eat before training?

 Before training you must eat strictly according to the training objectives and training type. While adjusting quantities, it is important to choose foods described below and to eat as much as you feel you need, of each. In time you will observe what food and supplements works best for you and you can play better with the quantity, so you can get the best pre workout meal. Diets like "50g + 100g chicken rice" are often doomed to failure, because nobody knows better than your body the quantity that is needed. Maybe one day you'll crave for some food and eat more, or simply you do not have the desired amount of food, or you don't like to weight your food.

 Pre workout meal has two main purposes:

 1. giving the energy needed for training;

 2. to stimulate your hormonal environment, for the best muscle growth and fat burning state;

 If you want to accumulate muscle mass and have a fast metabolism, then you must eat sources of complex carbohydrates (brown rice, oats, corn, peas, chickpeas, vegetables), protein (meat, fish, fermented milk, eggs) and some fat (may be included in protein sources or you can use a separate source such as butter, cream, vegetable oils, avocados, nuts) before workout.

 If you want to lose weight and keep a slow metabolism, reverse the ratio of carbs and fats, and keep the protein sources. This way you will get some carbohydrates from vegetables (low source of carbs) and you will eat more fat.

 When to eat your pre workout mea?

 If you want to eat carbohydrates before training there are two variants:
 - complex carbohydrates should be eaten 1-2 hours before exercise, depending on how much energy they supply. A large amount of carbohydrates, to close before workout, ca ruin your training, because of the large amounts insulin secreted and will not allow energy to be produced in required quantities. Interval of 2 hours between meals allows insulin and glucose levels to stabilize.

 If you can not eat a meal before training, you can take an average quantity of carbohydrates immediately before exercise, so that you provide energy during exercise.

 If you are on a low-carb or ketogenic diet, your body already knows how to produce energy from fat (assuming you have a layer of fat on the body) and so you can eat at your choice: slow absorbing fats (nuts, animal fat, oils ) associated with plant fibers (low carbohydrate) and protein (fermented milk, meat, eggs, fish) 1-2 hours before exercise or rapid absorbing fat (emulsifiers, such as cream) immediately before exercise (15 - 30 min.)

 Immediately before training you can eat 1-2 easily digestible fruits (citrus), depending on how you tolerate them. They have, in theory, some vitamin C and other phytonutrients, antioxidant, some water (hydration never hurts) and fructose, which gives energy without raising insulin levels.

 Depending on your pre workout meal you will take your pre workout supplements:
 - on an empty stomach with 30 minutes before exercise for fast effects;
 - take the before workout supplement with your meal for long lasting effects but decreased; In general, this system applies when you eat 2-3 hours before training.

 The best pre workout supplements will have one or more of the following ingredients:
 -Ceatine; one of the most known supplements for improving performance and muscle gain.
 -Aginine; one of the best nitric oxide source. It is a grate vasodilator. Improves anabolism.
 -Beta-alanine; in combination with histidine amino-acid, produces more carnosine which improves strength and muscle gain.
 -Leucine; improves anabolism. It is used more and more for it's ability to improve muscle gain.
 -Caffeine; all mighty caffeine provide high level of energy and improves strength.
 -Amino-acids;
 -Plant extracts(adaptogen effect).

 In non-training days eat the same thing, just watch for the total amount of energy (fat and carbohydrates).