Did you know that it takes up to 8 weeks for people to notice results from strength training?
Each time you work out, your body improves its performance and health, but only if you take the right steps.
If you want to be a successful athlete, you should create pre-workout and post-workout routines.
Keep reading if you want to discover the best pre-workout supplements and strategies so that your body is prepared!
Table of Contents
- What Are the Best Pre-workout Foods & Supplements?
- Pre-workout Strategies
- Recovery Tips
- Have the Best Workout From Start to Finish
What Are the Best Pre-workout Foods & Supplements?
If you want to prepare yourself for the next big game or gym session, you need to start before the clock.
Many foods and supplements can keep you strong during your workout and improve endurance. If you want to fuel your body with the right things before you get active, you should consider some of the options below.
One of the best pre-workout routine meals that you can eat is oatmeal.
Oats are a healthy carbohydrate that can prepare your muscles ahead of a workout. They slowly digest and provide energy for a longer time, which will give you stronger endurance. Look for steep-cut or whole oats for the most health benefits.
The best part about oatmeal is that you can prepare overnight oats ahead of time. You can add your favorite fruits, nuts, and flavors to make the oatmeal more enjoyable.
If you enjoy drinking protein shakes, you should have them in the morning, or about an hour or 2 ahead of your workout.
Drinking protein shakes is beneficial for the body since it acts as fuel and provides essential nutrients to the body. Without protein and other nutrients, your muscles will take longer to recover. Avoid drinking your protein shakes in the gym parking lot since they can harm your performance and make you feel sick.
As an athlete, a common goal people have is to reduce fat content in the body by limiting it in the diet.
Eating lean proteins can supply your body and muscles with the fuel it needs to get through your routine. The protein is perfect for growing muscles and reducing stomach fat. Make sure when you eat proteins like turkey, chicken, and beans they are made with healthy ingredients and aren’t fried.
Natural Pre-workout Shakes
If you’re looking for the best natural pre-workout, Legion Pulse is recommended.
Pre-workout shakes are different from protein shakes, since they aren’t as heavy, nor do they contain the same ingredients. Pre-workout shakes are meant to boost energy, increase endurance, and improve physical activity. You must always follow the instructions since they can contain caffeine and other ingredients.
This homepage is a great resource for finding supplements that will fit your diet and flavor preferences.
Aside from eating the right things, there are a few other ways to prepare your mind and body for a heavy workout routine.
If you want to make the most of your workout and see quick results, you must put the effort in before you start lifting. Overlooking these strategies can lead to injuries and burnout, which is what makes them so essential.
Warm-up Your Muscles
Recent studies show that stretching too much ahead of physical activity could harm performance.
Instead of doing toe touches before your workout routine, you should focus on dynamic stretching. Dynamic stretching helps warm up the body and muscles, which improves performance. Running drills, walking, and leg swings are great activities to try before you hit the lifts.
Rest the Mind & Body
Going into a workout with rage and anger on the mind might seem like a good motivator, but it often isn’t good.
When your body and mind are under stress, they go into flight or fight mode. This prevents your organs and muscles from working properly and can increase your risk for injury.
Before you start working out, try to get into a calm and motivated state of mind. You don’t have to be excited about the gym, but you should be pushing your body while it’s already experiencing stress.
Pick the Right Clothes
If you want to perform at your best, you can’t be worried about your clothes being uncomfortable or restrictive.
Many athletes recommend investing in good and durable workout clothing. Mesh, polyester, and other breathable materials will keep you cool and feeling fresh. You should also try to find items that are stretchy so that they fit as your muscles grow.
Your shoes are one of the most important things to consider before going to the gym or a sports game. You need supportive shoes that are meant for the terrain you’ll be on. The wrong pair of shoes or size can cause fractures or sprains.
It’s common for people to bring a bottle of water to the gym, but are you drinking it ahead of your workout routine as well?
The water you are presently drinking won’t do you much good until the next few hours or days. Your body distributes the water and improves the recovery process. Do your best to stay hydrated before, during, and after your gym sessions.
If you struggle to drink enough water each day, you should track how much you’re drinking. Writing down or checking off the amount of water you consume will also help you be more aware of how hydration impacts your performance.
It’s tempting to sit on the couch with some comfort food after a workout, many people feel like they’ve earned it.
Unfortunately, these poor recovery habits could be preventing you from reaching your goals. If you want to prepare your mind and body for your next workout, you must stay on track with your diet and habits. Even after you leave the gym, you must commit time to your workout routines to see the results.
No matter how much you stretched before your workout or big game, you need to also do cool-down stretches.
Yoga and light stretching can help you loosen muscles and improve your recovery time. Stretching can increase your flexibility, which also helps prevent injuries and muscle tension.
If you don’t stretch, or wait too long, lactic acid can accumulate in the body. This will limit your muscles from healing and could result in joint strains. Shoulder stretches, toe touches, and bringing your knees to your chest are common stretches to try.
Try Hot & Cold Compresses
Depending on the pain or discomfort you’re experiencing, hot and cold compresses can help.
Applying ice to an injured or sore area immediately after it occurs can help reduce pain. The cold packs reduce muscle damage and prevent swelling, which can be painful. It’s best to apply heat in tense areas, especially if you’re having muscle contractions.
Limit the hot and cold packs to 20 minutes at the desired location. Leaving them on too long can tighten the muscles or irritate the skin.
Before you leave the gym, you should include deep breathing exercises in your cool down.
At the end of your session, you need to do dynamic stretches. This time provides a great opportunity to get into the “rest and digest” state where you can recover. Leaving the gym when your body and mind are still under stress can cause injury or delay recovery.
Instead of gulping for each breath, make it a goal to spend a certain amount of time breathing. If you are short on time, you can complete the breathing strategies on your walk or drive home.
Eat Healthy Foods
After a workout, your body needs even more nutrients and vitamins to replenish itself.
Plant-based diets and lean-protein diets are recommended for athletes and gym-goers. These diets provide the most benefits to the body and mind, without clogging arteries or adding fat. Try to avoid red meat and pork products that can deteriorate your muscles and prevent growth.
If you have any concerns about your diet and not seeing results, you can consult a nutritionist for help.
Have the Best Workout From Start to Finish
The best pre-workout routines and supplements will depend on your needs and preferences.
You can prepare for your big day at the gym by getting rest the night before, drinking water, and eating the right foods. The best way to avoid injuries and getting burnt out from your routine is by warming up and stretching after physical activity. Don’t be afraid to work with a fitness instructor to help encourage you along the way.
Fitness is more than a hobby. It’s a lifestyle that you need to choose above things that could harm your progress.
If you want to learn more about health and fitness goals, read our blog for the latest content!