Gazz

Before a gym session you need a low fat,high carb,protein moderate meal.It needs to be low in fat and fibre,because these are tough for your body to break down.They will force blood to your digestive system,which means less blood and oygen to your muscles.You need the carbs for fuel but avoid high glycemic index (GI) carbs before training as these cause an insulin spike - a sudden rush of of energy,then a big drop in blood sugar which depletes your energy.Low GI Carbs,like those in wholemeal and wholegrain are realeased much slower to provide a prolonged supple of energy.

The best time to eat your pre gym meal is 2+ hours before your session.As well as minimising the risk of throwing it up over your lap as you sit upright from your last bench press,it also allows your digestive system enough time to break down the necessary components from the meal for muscle building.Your body is more likely to convert protein in to muscle if its already in your system before physical activity.Low GI carb and protein combo's like jacket potato and baked beans make a good,simple pre gym meal.And crucial to the successful conversion from meal to muscle is the amount you pile on your plate.You don't need huge amounts of pre gym protein to create muscle.Don't exceed 20g to 30g in your pre gym meal.Eat more and the excess protein won't buld your muscles,it'll just disappear down the U-bend!