How to eat before your weight training session?

The basics of bodybuilding nutrition

The basics of bodybuilding nutrition are based on a balanced intake of macronutrients, micronutrients and hydration. The thesis of Elodie Delannoy (*1), entitled “Nutrition of athletes practicing bodybuilding”, addresses the importance of taking macronutrients including proteins for people practicing bodybuilding.

Essential macronutrients

The macronutrients proteins, carbohydrates and lipids are fundamental to the diet before bodybuilding and gaining muscle mass for several reasons. Protein is essential for repairing and building muscles, acting like the glue that strengthens muscle structure. They are involved in the repair of micro-tears caused by training, thus promoting muscle growth. Animal protein sources, such as meat, eggs and fish, are particularly recommended before exercise.

Carbohydrates, on the other hand, serve as the primary fuel for intense workouts, allowing you to lift heavier loads and stimulate muscle growth. Complex carbohydrates, found in whole grains, vegetables and fruits, are sustainable sources of energy. Post-workout, they are also important for replenishing glycogen stores, which is crucial for recovery and preparation for the next session.

Lipids, although often underestimated, are vital for hormonal regulation and, therefore, influence muscle growth. Unsaturated fatty acids provide lasting energy, useful during long or moderate exercise. They are also important for brain and cardiovascular health. It is recommended to consume unsaturated fats, such as those found in avocados, nuts and olive oil .

The importance of micronutrients

Micronutrients, including vitamins and minerals, are important for bodybuilding and increasing muscle mass. They are essential for proper cellular functioning and energy metabolism, facilitating muscle repair and growth. B vitamins, for example, help with protein and carbohydrate metabolism, while minerals such as magnesium, calcium and iron are vital for oxygen transport, muscle contraction, bone health and repair. tissue.

A diet rich in micronutrients is therefore essential to improve training performance, accelerate recovery and optimize body composition for effective mass gain. Food sources such as green vegetables, dairy products and meats are recommended for their richness in minerals.

Hydration

Hydration plays an essential role in nutrition before bodybuilding and gaining muscle mass. Starting workouts already hydrated is crucial to maintaining peak performance. Water promotes recovery, helps transport nutrients to muscles and maintains electrolyte balance. Adequate hydration also improves body composition, thus promoting effective muscle mass gain. It is therefore necessary to drink enough water throughout the day to support bodybuilding goals.

Nutrition before training

An optimal diet for bodybuilding includes balanced meals such as protein smoothies, cereals with milk, fortified oat bowls and whole-food sandwiches. On the one hand, it is advisable to have a full meal 2 to 3 hours before training or a light snack 45 to 60 minutes before. On the other hand, it is important to avoid common mistakes such as consuming meals too rich in carbohydrates just before exercise, not hydrating enough, eating too close to training, training on an empty stomach or overconsuming stimulants.

Charlyne Hyvernaud – in her thesis on the importance of nutrition on sports performance (*2) – demonstrated the significant impact of nutrition on the improvement of athletic performance. It details how a carefully adjusted diet can maximize the benefits of sports training. Planning balanced meals based on timing and composition before a bodybuilding session allows the body to be in condition to ensure the normal functioning of the mechanisms behind performance and promote muscle growth .  It is essential to personalize the diet according to individual needs and seek the advice of a nutrition professional if necessary.

Carefully chosen food supplements 

Pre-workout nutrition plays a vital role in building muscle mass, and the use of supplements such as REDCON1’s  Total War Pre Workout  can be integrated into this. It is an award-winning pre-workout supplement formulated to boost energy, improve concentration and prolong endurance, thanks to its components such as caffeine, beta-alanine and citrulline malate. These constituents act in synergy to prepare the body for intense bodybuilding sessions. This promotes better performance and increased muscle congestion.

However, to maximize muscle mass gain, it is crucial to supplement this supplement with a balanced diet. The combination of proper nutrition and the use of this supplement before training contributes to more effective muscle mass gain, providing both the energy needed for intense workouts and essential nutrients for recovery and muscle growth.

Gaining muscle mass

Building muscle mass , a common goal for bodybuilding enthusiasts, is influenced by several key factors, including diet, calorie surplus and recovery. A calorie surplus, which involves consuming more calories than the body expends, is essential for muscle growth. However, it is essential to focus on the quality of calories as much as their quantity, choosing nutrient-dense foods and limiting empty calories from processed and sugary foods.

Muscle recovery is essential for muscular adaptation, elimination of toxins and replenishment of energy reserves. A balanced diet, including carbohydrates, proteins and healthy fats, is vital for this process of energy repair and renewal.

In conclusion

Pre-workout nutrition is a fundamental pillar for anyone looking to gain muscle mass effectively. Nutritional choices before entering the bodybuilding arena can determine the success or failure of the efforts made. A diet rich in complex carbohydrates ,  quality proteins, and adequate lipid management, combined with optimal hydration and a calculated caloric surplus, creates the ideal environment for muscles to grow and repair. Strength training is a balance between rigorous training and targeted nutrition, both of which are essential for sculpting the body and increasing muscle mass.