Pre & Post-Workout Habits To Help You Reach Your Goals
Whether you love putting in those hours at the gym or hate it, prioritizing proper preparation and recovery is key to getting the most out of those reps. It helps you avoid injuries and makes the process more enjoyable. Here are the most important pre-workout and post-workout tips to follow.
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1. Fuel Appropriately
Whether you can stomach a snack right before a workout or need to wait an hour or two after eating, pay attention to what you fuel your body with. It should be easy to digest with a good mix of carbs and protein. Peanut butter on toast is a good option.
2. Hydrate
It's recommended to drink 20 ounces of water before a workout to ensure optimal performance and comfort. Just make sure you're not chugging water immediately before exercise as that might give you cramps and the need to urinate.
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3. Plan Your Workout
Whether you use an app or good old-fashioned pen and paper, make sure you have your workout planned out before you begin. Not only will this ensure you're using your time wisely and meeting your goals, but it will help mentally prepare you too.
4. Foam Roll
Although not an altogether pleasant sensation for everyone, foam rolling helps loosen muscles and improve blood flow. It can help reduce muscle soreness during recovery.
5. Warm Up Adequately
Doing an aerobic warm-up, even for five minutes, will warm up your muscles and get your blood flowing. Perform your workout on a stationary bike, treadmill, or rowing machine, and use moderate power to the point where you're just breaking a sweat.
6. Make A Playlist
A great way to get yourself fired up for a workout is to create a playlist. Think of high-tempo songs that fill you with energy.
7. Take Pre-Workout Supplements
Although not necessary, you may want to consider taking pre-workout supplements. They can help you focus and have more energy.
8. Stretch
Stretching prepares your muscles for action by warming them up and increasing blood flow, making them less likely to get injured. It also loosens up muscles, allowing for a greater range of motion during exercise.
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9. Get Enough Sleep
Before a workout, make sure you're well-rested. Not only does adequate sleep give you the energy you need to get through those reps, but it also keeps your hunger hormones in check so you're not overshadowing your efforts by overeating.
10. Wear The Right Clothes
Make sure you pick the right clothes for your workout. You don't want to be exercising in anything other than comfortable, breathable clothing.
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Now that we've talked about must-have pre-workout habits, let's go over the optimal post-workout routine to set you up for a smooth recovery.
1. Re-Fuel
After a workout, focus on re-fueling yourself with a protein-packed snack. Protein is essential for helping your muscles recover.
2. Log Your Workout
Keep yourself on track by logging your workout directly after you complete it. This will help you stay organized and reach your goals faster.
3. Drink Water
Drinking water after a workout is important for replacing fluids you lost through sweat. It also helps transport nutrients that aid in recovery to your muscles.
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4. Cool Down
After an intense workout, it's essential to work in some time for a cool-down session. Cooling down allows your heart rate to gradually return to normal instead of dropping suddenly which can cause lightheadedness or even fainting.
5. Stretch
Stretching is as important after your workout as before. It helps to relieve built-up muscle tension resulting in fewer injuries and less muscle soreness.
6. Take A Cool Shower
Taking a cool shower or even an ice bath revitalizes your body and promotes blood flow which helps recovery. Working in some cold therapy can be game-changing for anyone who suffers from muscle soreness after an intense workout.
7. Have Active Recovery Days
Even the biggest gym rats have some recovery days worked into their schedules. That being said, don't spend your recovery days on the couch. You should still be working in some leisurely activity like a relaxed stroll or an easy bike ride.
8. Plan Your Next Workout
You should always know when your next workout is and what it will be. This helps you get mentally prepared and stay motivated.
9. Post-Workout Supplements
Although not necessary, you may want to consider taking a post-workout supplement like protein powder. It ensures your body is getting what it needs to repair muscles, recover, and replenish energy.
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10. Replenish Electrolytes
When you sweat, you're losing more than just water. You're also depleting your electrolytes which are essential for your body to function. Having an electrolyte beverage like a sports drink restores your electrolyte balance.
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