Maximising Pre-Training Goals: The Role of Macros, Timing, and Supplement Choices

Whether you're a professional athlete, a weekend warrior, or just getting started on a fitness journey, you can maximise your results and increase the pleasure of training by getting some of the simple things right.

The pre-training period is a critical time to set the stage for peak performance and post-exercise recovery. It's not just about what you do in the gym or on the track; it's also about what you consume. The right balance of macronutrients—proteins, carbohydrates, and fats—can make all the difference in your energy levels, performance, and muscle recovery.

Timing is Everything

The strategic timing of meals and snacks can help optimise glycogen stores, improve protein synthesis, and stabilise energy levels. Consuming a balanced meal or snack 2-3 hours before training provides the body with the fuel it needs for sustained physical activity. If you're pressed for time, a smaller, easily digestible snack 30-60 minutes before your workout can also do the trick.

Types of Foods to Consider

• Proteins: Lean meats, fish, eggs, and plant-based options like lentils and chickpeas are great choices for pre-workout protein.
• Carbohydrates: Opt for low-glycemic index carbs like whole grains, fruits, and vegetables. These provide a steady release of energy rather than quick spikes and crashes.
• Fats: Though fats are essential, limit fat intake immediately before a workout, as they can slow down digestion.

Pre-Training Aims

The primary objectives of pre-training supplementation are targeted at:

1. Boosting Energy Levels: Timing your macro intakes before training To ensure you have the stamina and focus required for an effective workout.

2. Improving Blood Flow: Enhanced circulation can help deliver nutrients to muscles more efficiently, potentially improving performance.

3. Reducing Muscle Fatigue: To allow for more extended and strenuous workouts.

4. Mental Clarity and Focus: This helps you stay concentrated and coordinated during your exercises.

5. Antioxidant Protection: To combat the oxidative stress that can come with intense physical activity.

Supplements and Their Roles

Vitamin C

- Aim Addressed: Antioxidant Protection

- How it Works: Vitamin C is a potent antioxidant that helps to quench free radicals produced during intense exercise, thereby reducing muscle soreness and oxidative stress. Its immunomodulatory effects also support overall health, which is crucial for consistent training.

Dr Geoff: “Ideally, you want this from fresh fruit and veg. However, if you are in intense training or feel your immune system is struggling, it’s worth adding 1-2g pre-training.”

Taurine

- Aim Addressed: Reducing Muscle Fatigue and Improving Blood Flow

- How it Works: Taurine has been shown to improve endurance by assisting in the osmoregulation of cells. It helps balance the levels of water and minerals in the blood, which is crucial during intense exercise. Taurine also shows promise in reducing muscle damage and oxidative stress.

Dr Geoff: “An undervalued supplement that can make a big difference in reducing muscle damage. If you do a contact sport, definitely one to consider adding to your stack”.

NMN

• Aim Addressed: Boosting Energy Levels, Cellular Health, and Recovery
• How it Works: An essential for the middle-aged athlete. NMN is a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a vital coenzyme found in all living cells that is crucial for energy production, DNA repair, and cellular health. It improves energy metabolism and mitochondrial function, enhanced physical performance and quicker recovery. It also has potential anti-inflammatory and antioxidant effects that could help combat exercise-induced oxidative stress.

CoQ10 (not previously listed but commonly used)

- Aim Addressed: Boosting Energy Levels

- How it Works: Coenzyme Q10 is essential for the production of ATP, the energy currency of the cell. It can help improve physical performance by enhancing cellular energy production.

Dr Geoff: “Can be a big benefit to those over the age of 35 yo when levels drop off. Depending on genetics, whether there is a clear benefit below that age.”

Beetroot Extract

- Aim Addressed: Improving Blood Flow

- How it Works: Beetroot is rich in nitrates, which the body can convert into nitric oxide. Nitric oxide is a vasodilator that can enhance blood flow to muscles, improving oxygen and nutrient delivery, thereby potentially enhancing performance.

Dr Geoff: “I’m a big fan of beetroot extract. Yes, the high concentration of nitrates certainly improves blood flow and energy production, delaying muscle fatigue. However, they contain more than that: betalains for oxidative stress, glucuronic acid and sulphur for glutathione production.

Overview of Maximising Recovery in Intense Exercise

Recovery is a crucial component of any exercise regimen, particularly in intense or high-performance training. The body needs adequate time and resources to repair muscle fibres, replenish glycogen stores, and reduce inflammation induced by a hard workout. Several key factors contribute to effective recovery:

• Hydration: Adequate water intake is essential for flushing out toxins and supporting metabolic processes. Genetic variations affect water and salt loss, so high-quality electrolyte support is essential for good hydration.
• Nutrition: Consuming a balanced diet of proteins, carbohydrates, and fats aids muscle recovery and energy replenishment. 
• Timing your meals—having a post-workout meal rich in protein and carbs, for example—can also be crucial.
• Rest: Quality sleep and rest days are essential for muscle repair and recovery.
• Stretching and Mobility Work: Light stretching and mobility exercises can help alleviate muscle tightness and improve blood circulation.

Active Recovery: Activities like light jogging, swimming, or cycling at a low intensity can help improve blood flow and speed up the recovery process without putting additional stress on the muscles.

Supplements for Recovery in Intense Exercise

• Omega-3 Fatty Acids: Known for their anti-inflammatory properties, omega-3s can help speed recovery by reducing muscle inflammation. 1-3 grams of combined EPA and DHA is commonly recommended for general health and anti-inflammatory benefits.
  
• L-Glutamine: This amino acid can speed up recovery and reduce muscle soreness. It's abundant in the muscles and can get depleted during intense exercise. Dosages range from 2-5 grams per day post-workout to aid recovery.
  
• Zinc and Magnesium: These minerals are essential for muscle function and energy metabolism. They can help improve the quality of sleep, which is crucial for recovery. Zinc 15-30mg with selenium and 1000mg of magnesium glycinate.

• Antioxidants (Vitamins C & E): These can help combat oxidative stress that occurs during intense exercise, aiding in faster recovery.500-1000 mg of vitamin C and 400 IU of vitamin E post-workout can help fight oxidative stress. 
  
• Curcumin: Found in turmeric, curcumin has potent anti-inflammatory properties that can help reduce post-exercise inflammation. Around 2500 mg per day, combined with piperine for increased bioavailability.
• NAC (N-Acetyl Cysteine): This antioxidant supports liver function and can help reduce oxidative stress and fatigue, aiding in quicker recovery. Dosages generally range from 600-1800 mg per day, often divided into 2 or 3 doses.

• NMN (Nicotinamide Mononucleotide): NMN supports the production of NAD+, which is critical for cellular metabolism and energy production. 500 mg per day
• Protein Powder: Protein is vital for muscle repair. A post-workout protein shake can speed up recovery.20-30 grams post-workout is generally considered adequate for muscle repair.
  
• Creatine: This supplement can help replenish energy stores, allowing quicker recovery and less muscle soreness. 5 grams per day is recommended for improving performance and speeding up recovery, although a loading phase, ie 5g twice daily for 5 days, may be used initially.
  
• Branched-chain amino Acids (BCAAs): These amino acids can help reduce muscle breakdown during exercise and improve protein synthesis, aiding in quicker recovery.
  A ratio of 2:1:1 for leucine to isoleucine to valine is standard, with a typical dose being 5-10 grams before or after exercise.