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Fueling your body to optimize your workout performance is an obvious and crucial step, but when, what and how much should you eat and drink? Using the results of numerous scientific studies, the Olumia Life plan has been created in order to help you get the most from your time spent running, lifting, crunching or completing any other type of workout.

Magic beans

First, take a deep breath and realize that there is no miracle cure for a perfect workout. No secret dish is going to give you magic workout powers, and anybody telling you so is hawking snake oil.

Optimization is the goal here, and, in order to find out exactly what that will mean, it’s important to recognize what common methods are out there and the adverse effects they may have on your performance.

Energy: It’s not all the same

You may notice a lot of folks at the gym or about town chugging energy and sports drinks prior to any strenuous activity. It’s true that studies have found caffeine can improve performance; however, that is no reason for you to follow the crowd. In fact, the same study that found the caffeine in energy drinks can improve performance actually recommends against drinking energy drinks. Why? Because the long-term problems that arise far outweigh any short-term performance boost.

This isn’t to say that caffeine is something to be avoided at all cost; there are just better ways to get it. Getting caffeine from coffee, for example, is totally fine.

So, if caffeine isn’t a good reason to drink energy drinks, could there be another one? Sugar. It seems logical, at least initially, that since sugar becomes the quick-burning glucose we need for energy, it would be a natural prerequisite to any workout. Nope; don’t do it.

The problem is that your body won’t turn to extra glucose for energy unless your workout goes beyond 60 to 90 minutes. The sugar in sports and energy drinks just becomes unused calories and, oddly enough, can even lower your blood sugar levels, causing decreased performance.

Instead of extra glucose, your body will first use the glycogen stored within your muscles. And glycogen takes a while to burn through. Long enough to where, even if you workout first thing in the morning, your body still has enough from the day before to make it through your workout.

OK, so no sugar, no energy drinks. What should I do?

Your Olumia Life diet plan offers consistent options for meals that will give you long-lasting, clean energy, including caffeine from coffee or tea. You should eat a balanced meal about 1 to 3 hours prior to working out. Too much time before and you’ll be running on fumes, any closer to an hour to your workout and you can get sluggish and weighed down by a full stomach.

When you exercise more, you need more protein. It’s a great source of energy as well as important to help you and your muscles recover after your workout.

Branched-chain amino acids

Branched-chain amino acids are the key to reduced fat mass and promoting lean muscle mass. With the right timing, speed, ratio, amount and efficiency of delivery, BCAAs can be a great boost in your workout performance. These are not some exotic, trendy discovery; branched-chain amino acids are essential nutrients for your body. The efficacy of BCAAs has been studied extensively and their benefits are irrefutable.

The benefits of BCAAs apply to men and women of all ages. Taking a BCAA supplement promotes the fit, toned look of health, not an over-muscular shape. As a result, using BCAAs will help lower your insulin resistance, leading to numerous positive changes.

Ensuring you take the right amount of BCAA and any other supplements you might need after your workout, like whey protein, will get you the most out of your workout. You can find all the details on what to do in your Compass.

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