Man’s Search for Muscle part 3: Pre-workout

Posted: May 6, 2018 in Man’s Search for Muscle
Tags: , , , , , , , , ,

In the pursuit of an improved physique your resistance training is probably going to be the focal point of your day, so with that in mind let’s first look at the way to optimize the pre-training process.

THE FIRST MOMENTS OF THE DAY

What you eat has implications beyond what you are likely to consider when eating it.

One of those implications has to do with neurotransmitter, which are chemical “messengers” in your brain that regulate such things as mood, emotion, energy, appetite among others.

I don’t want to get too in depth on this subject, but here is a quick list of some of the major ones, how they affect us, and what foods promote them:

Neurotransmitter Effect Food that promotes
Dopamine Motivation, drive Protein (L-tyrosine rich), B-vitamins, broccoli, chia seeds
Acetylcholine Motor control, memory function, focus Choline rich foods (eggs, meat, dairy, nuts), broccoli, chia seeds
Serotonin Happiness, relaxation, sleep Carbohydrates, protein (they seem to work well together to produce it), eggs, broccoli, chia seeds
GABA (Gamma amino butyric acid) Calming Glutamate rich foods (dairy, eggs, rice), broccoli, chia seeds

So judging by this table (and based on the recommendations of olympic trainers, top psychologists and a multitude of researchers) to promote optimal cognitive and functional performance, eat protein and “healthy fat”-rich foods in the morning (supposedly saturated fats can impact dopamine which is why I stressed the word healthy), and save your carbohydrate meals for later in the day.

It might interest you to note that eggs and broccoli seem to help all of them, making them among my favorite foods in existence.

While I do not like the idea of Intermittent Fasting, I do like the idea of avoiding carbs in the early part of the day, especially if you train early in the day. Since carbohydrates can increase insulin and lower growth hormone, we definitely want to keep them absent pre-workout.

Pre-Workout supplements

If you choose to use a pre-workout supplement, consider what you are trying to achieve. For example as I mentioned, I like to optimize GH and avoid insulin, so since even BCAAs can increase insulin I avoid preworkouts that have it.

Carnitine shows up in a lot of pre-workout supps, but it has been shown to be more effective in the presence of insulin, so by this logic it would make more sense to have it post-workout when you might want to increase insulin.

The main things I look for in a pre-workout is something that helps with mental focus and energy, so ideally a clean caffeine source. Betaine is another one I like both pre and post workout to help cortisol control.

Music

What you listen to can affect your mood too, and what I’ve found is that either listening to something intellectual like an audiobook or alternatively some kind of aggressive but fun music pre-workout helps me focus my mind.

Warming up

Warming up should be taken seriously because it sets the stage for your training. Too much cardio activity and you’ll deplete energy to the point where your workout is less effective. Not enough and you risk injury.

There are two main things I feel are important when warming up:

  1. lubricating the joints
  2. mentally rehearsing the movement form

doing this is quite easy. It just means doing a few light-weight sets of your first compound movement before jumping into it.

Next time I will discuss Intra-workout ideas.

 

Related: 

Man’s Search for Muscle – part 1: meaning

Man’s Search for Muscle Part 2 – Why fitness programs don’t endure

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