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A
pre workout drink should provide alternative energy
substrates (mainly carbohydrate) to preserve energy stores, and take advantage of increased blood flow
to muscle tissue.
Pre Workout Drink Carbohydrates
High intensity workout places great demand on glycogen stores.
Glycogen is the sugar stored in the liver and muscles. Because high
intensity exercise burns energy at such a high rate, the body is
unable to supply sufficient oxygen to be able to use fat for fuel.
Instead, it must use carbohydrates both stored in the muscle and brought in
from the blood from your pre workout drink.
Consuming a pre workout drink rich in carbohydrates can reduce the
amount of glycogen used during
exercise. This can prolong
performance.
During workout, cortisol accelerates lipolysis, ketogenesis, and
proteolysis (protein breakdown). This happens in order to provide
additional fuel substrates for continued exercise. The effects of
cortisol may also be necessary to provide an amino acid pool from
which the muscle can rebuild new contractile proteins if there are
insufficient amino acids delivered from the blood. This ensures that
some degree of adaptation can occur regardless of the availability
of dietary protein. Over time however, if this process is not
balanced with additional dietary protein, the net effect will be
only maintenance or even a decrease in functional muscle tissue, as
is evident during periods of starvation or prolonged dieting.
Fortunately, there is only a non-significant rise in cortisol levels
when carbohydrates were consumed during workout.
This may be a less expensive option for those who were thinking of
using phosphatidylserine. In this case, carbohydrate administration
appears to down regulate the hypothalamic-pituitary-adrenal axis,
probably through insulin or perhaps through the presence of
carbohydrate itself. This would, in effect, greatly reduce the
body's catabolic response to exercise stress. All good news for
bodybuilders.
Pre Workout Drink
Protein
Another pre workout drink strategy involves taking advantage of increased
blood flow to working muscles. Because the availability of amino
acids is often the limiting factor for protein synthesis, a
pre workout drink with protein will enhance the delivery of amino acids to
muscle tissue. Research has demonstrated the effectiveness of a
pre workout drink with protein.
Delivery of amino acids has been shown to be significantly greater
during the exercise bout when consumed pre-workout than after
exercise (Tipton, 2001). There is also a significant difference in
amino acid delivery in the 1st hour after exercise, with the
pre-exercise protein drink providing a significant advantage. Net
amino acid uptake across the muscle is twice as high with a
pre workout protein drink as compared to consuming it after.
Phenylalanine disappearance rate, an indicator of muscle protein
synthesis from blood amino acids, was significantly higher when
amino acids were present in a pre workout drink. These results indicate that the
response of net muscle protein synthesis to consumption of a pre
workout drink with protein
immediately before resistance exercise is greater than that
when the solution is consumed after exercise, primarily because of
an increase in muscle protein synthesis as a result of increased
delivery of amino acids and other
vitamins to the leg. (Check out the benefits of using
Kul Fuel as your post workout
drink too)
Not available in stores
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