Do you want to take your workouts to the next level? If so, you have come to the right place. This guide will help you to make all of the right changes, so you can see a benefit in no time at all.

Eat Slow-Digesting Carbs

Research has shown time and time again that when athletes eat slow-digesting carbs, such as whole grains, they have lower insulin levels. They also burn way more fat during the day. Athletes also have way more endurance and burn more fat when exercising. If you want to benefit yourself here, then one thing you can do is opt for brown bread or even wholegrain bagels. Make sure that the meals you eat before your workout, and the ones you have immediately after, include around 40g of complex carbs. Oatmeal, sweet potato, fruit and even buckwheat are all great here.

Avoid High-Fat Meals

Another thing you can do is avoid high-fat meals where possible. Studies have found that high-fat meals tend to mimic the effects of nitric oxide. This dilates the blood vessels for up to four hours. This means you will have less blood flow to your muscles, which isn’t good if you are already taking NO supplements. If you want to benefit your workouts in a positive and more controlled way then one thing you can do is look into blood flow restriction. When you do, you can then rest assured knowing that you are going to get the results you are looking for.

Take Some Whey Protein

If you can, you need to try and take 20g of whey protein, as well as 3-5g of creatine. Studies have found that those who take protein and creatine supplements right before and after a workout tend to have an increased level of muscle mass. If you don’t take whey protein right now, then make sure that you incorporate this into your diet.

Focus on Caffeine 

If you can, take between 200mg and 400mg of caffeine, an hour or two before you are due to work out. The great thing about caffeine, if you take it before your workout, is that it increases fat burning. It also blunts muscle pain and benefits endurance. Although coffee does work well, the benefits are seen way more if you were to take a caffeine supplement.

Take Arginine

Studies have found that those who take arginine supplements before they work out are able to increase their total muscle mass. If you are serious about working out and if you want to see results, then this is a great way for you to ensure that you are not missing out. Just make sure that you eat a good diet along with taking this supplement because if you don’t then you may find that you end up not seeing the results you want. There is no substitution for eating well, and if you skip out on meals with the hopes you can take a supplement later then your body will certainly pay for it.

 

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