{"id":164609,"date":"2018-05-03T13:56:38","date_gmt":"2018-05-03T13:56:38","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=164609"},"modified":"2018-05-23T07:06:54","modified_gmt":"2018-05-23T07:06:54","slug":"pre-workout-nutrition-how-to-shop-for-it","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2018\/05\/03\/pre-workout-nutrition-how-to-shop-for-it\/","title":{"rendered":"Pre-Workout Nutrition \u2013 How to Shop for It"},"content":{"rendered":"

Correct pre-workout nutrition gives you enough energy, helps with recovery, and might even boost your performance. But you need to know what foods and supplements to choose. Here are a few tips and tricks for when you go shopping.<\/strong><\/p>\n

Start with your regular diet<\/strong><\/h2>\n

As I explained in the previous article, for most of us pre-workout nutrition means having a good nutritious meal about 2 \u2013 3 hours before an activity. Try to shop at farmer\u2019s markets because that\u2019s where you\u2019ll find fresh local produce. But regardless of where you buy it, make sure you choose the right carbs, protein, and fat sources. Here are some good options your shopping list should contain – something from each category.<\/p>\n

Slow carbs \u2013 oats, wholegrain bread, potatoes, brown rice<\/strong>
\n Fast carbs \u2013 berries, Bananas, or any seasonal whole fruits<\/strong>
\n Quality protein \u2013 eggs, fish, poultry, greek yoghurt<\/strong>
\n Healthy fats \u2013 avocados, nuts, seeds<\/strong><\/p>\n

Choose the right supplements<\/strong><\/h2>\n

If you want to take your pre-workout nutrition to the next level, you might have to think about supplements too. There are too many to cover in one article so let\u2019s look at three that have a pretty good amount of evidence behind them so we can safely say they work. But remember when choosing supplements, it\u2019s important to read the labels. You want a product that has only the effective ingredients and no fillers.<\/p>\n

\n
\"hidden-dangers-multivitamin-supplements\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

The Hidden Dangers of Multivitamin Supplements<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Caffeine<\/strong><\/h2>\n

It\u2019s probably the most popular performance-enhancing supplement on the planet. It\u2019s been shown to increase strength and power, help reduce feelings of fatigue and stimulate fat burning. Recent studies have shown that you need 3 mg of caffeine per 1 kg of body weight to get the desired benefits. For the average person, that\u2019s a double-shot espresso! Ideally, consume it 90 minutes before your training session but the effects will start appearing 15 minutes after ingestion.<\/p>\n

\n
\"cyclists-drink-much-coffee\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

Why Do Cyclists Drink So Much Coffee?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Branched-Chain Amino Acids (BCAAs)<\/strong><\/h2>\n

BCAAs are essential amino acids valine, leucine, and isoleucine and studies show that if you take them before exercise they help decrease muscle damage and increase muscle synthesis. An effective dose is 5 g or more at least 1 hour before activity.<\/p>\n

Beta-Alanine<\/strong><\/h2>\n

Beta-alanine is an amino acid that\u2019s been shown to increase exercise capacity and muscle endurance and reduce fatigue. It\u2019s most effective for short and high-intensity exercises. The recommended dose is 2\u20135 grams daily but you should consume at least 0,5 grams before a workout.<\/p>\n","protected":false},"excerpt":{"rendered":"

Correct pre-workout nutrition gives you enough energy, helps with recovery, and might even boost your performance. But you need to […]<\/p>\n","protected":false},"author":11,"featured_media":164610,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[1636,747,361,1933],"global-categories":[],"class_list":["post-164609","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-cycling-workout","tag-eat-to-ride","tag-nutrition","tag-pre-workout"],"yoast_head":"\nPre-Workout Nutrition \u2013 How to Shop for It - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Correct pre-workout nutrition gives you enough energy, helps with recovery, and might even boost your performance. 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