Reality: Even though many put post-workout nutrition ahead of their needs before they hit the weights, pre-workout nutrition is arguably just as important, providing the fuel needed for intense exercise and energy expenditure.
Don't be fooled by the hype post-workout nutrition gets; if you're not doing anything to prepare yourself for exercise, you're sabotaging yourself from realizing an even more impressive physique. Granted, post-workout nutrition is critical to recovery, as well as muscular strength and endurance long-term. But still, no plane should leave the runway without enough fuel to last the flight; so why would you lift-off on a workout without an adequate supply of clean-burning nutrients? The point is, you can't light a fire on an empty tank.
It might help to look at it this way: without pre-workout nutrition in place, the chance that your energy levels will drop off and your intensity will suffer increase dramatically. What's worse, throw all caution to the wind and, in addition to serious fatigue, you may also face the dangers of dehydration and overtraining. (We thought that might get your attention.) Long story short, as much as you might like to hit the road first thing in the morning without anything to "break the fast," it may do more harm than good.
And don't expect to take care of your pre-workout nutrition in 5 minutes' time. Ideally, the countdown begins at T-minus 60 minutes. An hour before exercise, find some carbs in your kitchen (an even blend of simple and complex will serve you well) and grab a spoon, fork, or glass (everything from oatmeal, to brown rice, to fruit juice will do). Better yet, protein bars, with their mix of protein and carbs, provide two major pre-workout nutrients, along with a blend of vitamins and minerals to support the intra- and extra-cellular reactions that make muscle contraction possible. Carb-containing or carb-loading supplements, in both powder and liquid form, provide still more options. Shoot for between 40-80 grams, depending on your body weight, metabolism, intensity, and personal goals.
Why carbs? Simple: among the three macronutrients - carbs, proteins, and fats - carbs are your body's primary source of fuel. More importantly, carbs are the only fuel source for brain activity (unless you're literally starving to death). Seeing as how carbs are essential for both physical and mental energy, extreme carb restriction is neither healthy nor effective at increasing strength or speed. For these reasons, you should always try and get about 2.5-3 grams of carbs for each pound of body weight a day to top-off your glycogen stores (the body's immediate energy source) and ensure an adequate fuel supply for these activities.
Next up, anywhere between T-minus 60 and T-minus 30 minutes, ingest a fast-acting whey protein for its highly valuable amino acids. True, these are especially important post-workout, supplying the basic tools for muscle repair and recovery (and over time, growth). But a smaller amount before exercise - 20-25 grams, give or take - "primes" the muscle-building environment in your body with a decent amount of muscle-friendly protein. It's as if you're getting a head start on post-workout recovery by helping to get the necessary nutrients circulating in your system before your last rep. Also, because protein is more satiating than carbs, it may keep you from becoming hungry during your workout.
Last but not least, consider your hydration needs before you hit the gym. Truth be told, there is more water in you than any other nutrient, and muscle is about 75% water by weight (that's why losing too much water causes muscle to shrink). What's more, water intake helps you avoid the cramping, low energy levels, dry skin, lowered immune function, and constipation that come along with dehydration. Factor all this into the equation, and it's easy to see why it's often recommended athletes take in as much as a gallon of water per day, especially if it's a training day, when you're likely to lose even more water through perspiration. The good news is, although many energy drinks can have a diuretic (water-expending) effect on the body, they still provide some water, so they can also be used to meet your hydration needs and give your intensity a boost at the same time.
