Getting ready to work out? Here are a few pre workout tips.
Everyone wants to work out and get into shape, but when you’re first starting out, it’s sometimes hard to understand that nutrition is one of the most important parts of the formula. Sure, maybe you can ignore nutrition in the beginning and get great results, but at some point, you’re going to plateau and not see results. To help ensure that you’re doing everything possible to optimize each workout, we’ve compiled some easy-to-follow tips for pre workout nutrition. We definitely recommend that you work closely with a holistic fitness trainer who also specializes in nutrition, but you can start here in the meantime:
Pre-Workout Carbs
Poor carbs. They’re like the pit bulls of the workout world (translation: they get a bad rep). In reality, carbs are essential for providing your body with fuel prior to a workout. Think of them as you would fill up your car with a tank of gas before you leave on vacation.
In the same way that your car needs gas, your body requires glucose for high-intensity workouts and endurance. Eat foods such as Greek yogurt, fruit, vegetables, oatmeal, and whole grain breads before you hit the gym.
Pre-Workout Protein
Protein is another valuable component of pre-workout nutrition. It’s especially suggested for anyone who’s taking part in resistance or strength training because it prevents muscles from breaking down. Protein provides you with essential amino acids that also aid in the recovery, repair, and growth of muscles. You can use a protein powder approximately 30 to 60 minutes prior to a workout, but high-protein foods such as Greek yogurt, nuts, seeds, and eggs work well too.
Pre-Workout Formula
If you’re serious about working out and looking for a way to supplement your nutrition, then you may want to pick up a pre-workout formula. There are many different types on the market, and we’d suggest that you work closely with your holistic coach to determine which would be best for you.
To give you an idea of what you might expect, however, here’s what a formula will often include:
- Caffeine — Since caffeine is a stimulant that gives your muscles an energy boost, you’ll find this in almost every pre-workout formula. However, manufacturers are very aware that some people prefer to avoid caffeine because it gives them the jitters, so you can definitely find great products that don’t have any caffeine at all.
- Beta-alanine — This amino acid will increase your muscle endurance while reducing muscle fatigue. It’s great for people who are trying to build a lot of muscle because you’ll be able to perform more reps.
- BCAAs — Branched-chain amino acids are often ingested as a supplement on their own, but many formulas include them because they fight fatigue. They’re made up of three essential amino acids and can enhance muscle recovery and optimize muscle growth, which makes them an essential part of the formula.
- B vitamins — Vitamins B1, B2, B6, and B12 are often found in pre-workout formulas. Together, they improve your body’s energy metabolism, blood regeneration, energy production, and energy conversion from the nutrients you take in.
- Creatine monohydrate — Creatine is a very well-known supplement that’s taken on its own by beginners and experts to boost their strength gains and increase muscle mass. For those who don’t take this as a supplement, however, finding a formula that includes creatine monohydrate is a great alternative.
- Nitric oxide boosters — An increase in blood circulation means that nutrients are being delivered more efficiently, thereby leading to a more effective workout. Nitric oxide boosters do exactly that, in addition to relieving muscle soreness and promoting better energy production.
Pre-Workout Hydration
Staying hydrated is something that you need to do before your workout, after your workout, and during your workout. Our body simply needs fluids, and water is the best fluid to keep us going throughout the day.
There’s no magic number, but we’d suggest that you drink approximately 20 ounces of water one or two hours before exercise and then 8 to 10 ounces every 20 minutes during your workout. There are some sports drinks that work really well when you’re performing endurance-type workouts, but water is the best choice most of the time. If in doubt, check with your personal trainer. Follow their lead, and you won’t go wrong.
Contact Dunedin Fitness and Movement to Learn More About Pre-Workout Nutrition
Dunedin Fitness and Movement is home to the best personal trainer in Dunedin and the surrounding areas. If you have any questions about our tips for a pre-workout nutrition plan or would like to see our facility, call us at (727) 755-3485 today.
