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There are some foods that you can add to your diet and consume as a snack before working out.
What is the pump?
You’ve probably felt the pump if you’ve ever tried to lift weights.
If you have ever experienced a burning feeling in your muscles after leaving the gym, then this is what it’s called.
When your muscles fill with blood, you get “the pump”. The muscle grows and expands as a result of the blood gushing into it.
After a pump your muscles will appear bigger, fuller, and rounder.
Bodybuilders and sports/athletics models are known to “pump up” before a photo shoot.
Some people think that a pump does nothing to add muscle or make gains. It only lasts a few minutes after you workout.
Even if the pump only lasts a short time, it is still very beneficial. A pump is created when your body pushes blood to the muscle that is being used.
A pump is a sign that you’re using the correct form and working your muscles, rather than just lifting weights.
This helps to deliver nutrients essential to muscle tissue, which aids in recovery after a workout.
How to Get a Muscle Pump
Bodybuilders strive to achieve that “pump” because it feels great and can make you see faster results.
How can you achieve a pump in the gym? You can make the most of your gym workout by doing a few simple things.
- Do not lift the most weight: Instead, train with intensity. If you lift the maximum weight for 2 or 3 reps and do 15 sets, your muscles will not be pumped. You can quickly build muscle by lifting weights in the 6-15 rep range and above, while ensuring your last 1-2 repetitions are near failure.
- Concentrate on isolation exercises: You will achieve a stronger mind-muscle link by isolating one muscle. You can achieve this because multiple muscles are not working at the same time. You can focus on the muscle group that you want to increase.
- Use cables: You can achieve a pump by using any type of resistance-based exercise. A cable will allow you to keep your muscles under tension longer without having to increase the weight that you are lifting. As the muscle works longer, more blood will be pumped into your muscles. This will help you to get a better pump.
- Supersets: (two exercises combined) or circuit training can help increase intensity without increasing weight.
You need to ensure that your body is nourished with the correct nutrients in order to achieve a pump. Dehydration and eating too few carbohydrates can kill your chances of getting a good pump.
Pre-workout drinks are also a great way to get a good pump. They contain ingredients that push blood and nutrients to your muscles more efficiently.
What Foods Help You Pump Up?
Carbohydrates
Your body gets its energy from carbohydrates. They can help you build muscle, recover from exercise and lose weight.
Your body uses carbs as energy when you exercise. This requires oxygen. That’s why you get tired after an intense workout, your muscles need more oxygen.
All cells in your body use carbohydrates as energy. Carbohydrates help your body produce glycogen, an energy-storing molecule.
Glycogen, which is stored in the muscles, is used to provide energy. You will not be able to exercise effectively if you do not consume enough carbohydrates.
A lean body will appear “flat” without carbohydrates, while eating carbohydrates that fill up glycogen stores creates a “full” and “rounded” appearance. Bodybuilders “carb up”, before shows.
The carbohydrate is not only important for energy, but also to help recover from exercise. They replenish glycogen stores and shuttle nutrients to muscle to aid in recovery.
Salty Foods
Eat salty food before working out to create an electrolyte balance in your body. This will increase water retention and cause swelling of the muscles.
Most people consume up to double the amount of sodium they need. This can eventually lead to high blood-pressure, which increases the risk of heart disease and stroke.
If you want to ensure that you get enough sodium water-soluble without the risk of high blood pressure, or any other health problems associated with excessive consumption, it’s best to eat whole foods with natural sodium sources rather than processed food with added salt.
Water
You should always bring water to the gym. Drinking plenty of water is the best way to achieve a killer pump in the gym.
Water can help you breathe easier during your workout, in addition to keeping your system hydrated. When you are in the middle a difficult set, it is easy to forget to breathe. It’s important to take slow breaths and to exhale slowly.
Water can also improve your workout by assisting you in recovery. Your body requires fuel and nutrients to repair itself when you work out hard. Your muscles will become weak and waste away if you don’t replenish these nutrients fast enough.
Dark Cocoa
Cocoa powder is more beneficial than dark chocolate for health reasons.
This fruit contains flavanols and antioxidants that improve circulation and blood flow in the body. It can give you the feeling of having a lot of energy while you exercise.
Nitric Oxide
Nitric oxide, a naturally occurring gas in the body, is responsible for dilation of your blood vessels. This allows for more oxygen and blood to reach your muscles. They can then contract more strongly and produce more force.
Nitric oxide helps improve endurance and muscle recovery.
You can also work out longer before you feel fatigued because it increases the amount lactic acid within your muscles.
The ingredient Nitric Oxide can be found in many pre-workout drinks as well as supplements.
Lean Meat and Carbohydrate Meal
For many gym rats, a plate with all three macronutrients–protein, carbohydrate and fat–is the ideal pre-workout meal. This balanced mixture of nutrients gives you energy to work out and keeps your muscles working at their best.
Here is a list that includes foods that are great for pre-workouts:
Lean meats such as turkey breast, chicken breast or lean beef are good for you.
Carbohydrates such as brown rice, sweet potatoes, and quinoa.
Vegetables such as celery, carrots and cucumber slices.
You should eat a full meal at least 3 hours before beginning an intense exercise program.
Low-Fat Cottage Cheese
Pre-workout snacks include a bowl of low-fat, cottage cheese with raisins or apricots. Cheese contains a lot of casein and protein whey, which helps fuel your muscles as you exercise as well as help them recover afterward.
Eat a bowl of low-fat cottage cheese with dried fruit an hour or more before your workout. If dried fruit is not your thing, sprinkle some berries or nuts on top of the cottage cheese.
Protein Bars
Protein Bars provide a convenient and easy way to refuel before exercising. They contain a lot of protein and can boost your energy while exercising.
Bare bells is our favourite protein bar for its taste and variety of flavours. It’s now also available in Soft Protein Bars, and Vegan.
Protein Balls
Protein balls provide protein and can help you control your hunger. Browse the range of Protein Ball Co. and Bounce Protein Balls.
Protein Shakes
Ready-to-drink Protein Shakes can be a quick and easy way to give your body the nutrients it needs to work out.
You can choose from Bare bells, Grenade, U fit or our entire range of Pre-Workout Shakes.
BCAA Drinks
NOCCO BCAA boosts energy and is sugar-free. It contains BCAAs (branched-chain amino acids), caffeine and green tea extract, all of which are essential for gaining strength when working out.
Vitamin Boosting Drinks
These drinks are a great alternative to sugary sports drinks. They contain vitamins, but less sugar.
Improve Your Pump With Pre-Workout
The pump is the holy Grail of muscle growth. Arnold, and who can argue with the Austrian Oak!
Follow these tips if you want to get a great pump in the gym:
- Pre-workout snacks that are both nutritious and tasty will help you prepare your body for the workout.
- Warm up completely
- Sets of 8-15 reps is the ideal.
- Keep hydrated during and before your workout
- Your working sets shouldn’t be easy.
Remember that exercise and diet go hand in hand. Knowing what to eat before working out is as important as understanding the exercises to be performed during your workout.
You’ll be able to keep up your daily exercise routine if you consume the right pre-workout snacks or meals.
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