What to eat before the gym for a pump

Going to the gym and not seeing progress can be frustrating. There is a way to temporarily increase the sight of muscle growth, which is by getting a muscle pump. Our team will break down what a muscle pump is, how you achieve this and what kinds of food activate this. Schedule an appointment for nutritional counseling in Omaha, NE at Wisniewski Chiropractic to find out more.

What is a pump?

The term pump or muscle pump gets thrown around a lot in the fitness world, but what does it mean? A muscle pump is the temporary growth of a muscle called hypertrophy. This happens when fluids like water and blood start to accumulate in your muscles when a repeated movement is being done. This eventually triggers lactic acid to build up in the working muscles and brings in water. During this time, your heart pumps more blood to your working muscles due to them needing more oxygen and nutrients to work. 

How to get a pump at the gym?

In order to get a muscle pump, you need to get circulation to the muscle. You can achieve a pump by doing anything, but lifting weights at a high volume is a good way to take advantage of transient hypertrophy. This means high-rep and high sets with short rest periods. To see a noticeable difference increase your sets of five to sets of 10 and decrease your rest periods to 60 seconds. 

Foods that increase muscle pump:

Eating before hitting the gym is always a good idea! A proper pre-workout meal should consist of carbs and protein. Get in those extra reps and watch muscle growth happen before your eyes with some of these pre-workout foods.


This childhood classic is perfect for gym-goers. This is a quick and easy way to incorporate protein and carbs into your diet. If you don’t want to use jelly and have bananas that are going bad, slice those up and use them as a replacement. 

High-protein oatmeal

Oatmeal is high in fiber and protein while also being easy to digest. Want to add more to your meal? Add fresh fruit like blueberries and honey for added flavor.

Apples and almond butter

A lighter option for a pre-workout meal is apples and almond butter. This is a great choice due to it being a natural source of sugar and fiber.

Rice Krispie Treats

If you have this snack on hand, you’re in luck! Rice Krispie Treats are great for muscle pumps in the gym. This carbohydrate hits the bloodstream fast which provides an energy boost. If these treats aren’t on hand for you they can be substituted for toast, waffles, cereal or granola bars.

Gravitating towards simple carbs is a good way to ensure you will both fuel the body and get a muscle pump. Simple carbs go straight to the bloodstream instead of complex carbs which cause more blood to go to the stomach to aid digestion.

Nutritional counseling in Omaha, NE

Get the most out of your workout and take advantage of nutritional counseling in Omaha, NE at Wisniewski Chiropractic. Take care of your body and schedule an appointment at Wisniewski Chiropractic, a chiropractor in Omaha, NE! Contact us today to book your appointment.