Getting ready for a workout isn’t just about putting on your gym clothes and heading there. What you do right before exercising can affect how well you perform and whether you reach your fitness goals.
Let’s look at 4 best and worst things to do before a workout session to ensure you get the most out of it and stay on track.
1. DO: Take baking soda
Baking soda isn’t just for baking, because according to research by M Hadzic · 2019, it can enhance physical performance.
It boosts muscle endurance, which is particularly useful during intense exercises lasting 1 to 7 minutes, like running, cycling, sprinting, swimming, or team sports.
You can take a small amount of baking soda 1 to 3 hours before your workout. If it upsets your stomach, you might need to reduce the dose.
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Baking soda is available in capsules, tablets, or as a powder that you can take as usual.
2. DO: Take Beta-alanine
According to a research Journal, amino acid boosts your stamina during short, intense workouts while also fighting fatigue, helping you exercise harder and longer. Experts advise taking 2-5 grams daily, with at least 0.5 grams before your workout.
You need to be patient as it takes about 4 weeks of regular beta-alanine supplements to notice a significant improvement in your endurance. By 12 weeks, you’ll experience the maximum benefits of this amino acid.
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3. DO: Enjoy a tasty cup of black coffee
Research by J Mielgo-Ayuso, J Calleja-Gonzalez, and J Del Coso, has shown to boost strength, enhance performance, reduce fatigue, and promote fat burning.
You can get caffeine from various sources, but before your workout, a cup of black coffee or caffeinated tea is ideal.
The effects kick in about 90 minutes after consumption, but even having some coffee 15-20 minutes before hitting the gym can be beneficial.
While there are supplements available, opting for natural sources like coffee may be the preferred choice.
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4. DO: Take a short nap
Naps are important for athletes and regular exercisers. On workout days, aim for a quick 20-minute nap to recharge without feeling groggy.
On rest days, a longer 90-minute nap can be refreshing. The ideal nap window is between 1 p.m. and 4 p.m., ensuring it boosts energy without disrupting nighttime sleep.
5. DON’T: Try doing some cardio before you start lifting weights
It depends on your goals. If you’re aiming to lose weight, build strength, or improve your endurance, it’s generally better to do cardio after strength training.
This approach is effective whether you’re focusing on upper body, lower body, or overall fitness. The exception is if your main goal is to boost endurance, then starting with cardio might be more suitable.
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6. DON’T: Have some energy drinks
Many people use supplements and energy drinks in their workouts, which is great. If it’s your first time trying one, start with a small amount to see how your stomach handles it.
It’s best to try it at a different time of day first, so you don’t risk feeling unwell during your workout. If everything goes well, then you can start taking them before exercising to see improved results.
7. DON’T: Put on some body lotion
You might find this strange, but it’s best to avoid using body and hand lotion before hitting the gym. Firstly, it makes your hands and body slippery, which can make lifting weights uncomfortable.
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Secondly, you’ll leave lotion residue on the equipment, which the next person using it will have to deal with. If you need to use lotion, wait until after your workout is done.
8. DON’T: Eat high-fiber, high-sugar, or fatty foods
Avoid foods high in fiber, fats, and sugar before working out. Avoid granola, smoothies, yogurt, broccoli, cauliflower, red meat, fast food, flaxseed, and carbonated drinks.
Instead, go for a snack that combines carbs and protein, such as whole-grain bread with peanut butter and bananas or a hardboiled egg.
A Word From GetM Treated
What you do before your workout lays the foundation for a successful exercise session. Focus on staying hydrated, eating well, warming up properly, and setting achievable goals to enhance your performance and get the most out of your workouts.
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To prevent injuries and make steady fitness gains, steer clear of common mistakes like skipping warm-ups, overeating, not drinking enough water, and pushing yourself too far.
Remember, sticking to a routine and preparing thoughtfully are crucial for reaching your fitness objectives and having a satisfying workout every time.
4 Best and Worst Things To Do Before A Workout FAQs
What should you not do before your workout?
Before your workout, avoid skipping warm-ups, overeating heavy meals, neglecting hydration, and pushing beyond your physical limits to prevent performance issues and potential injuries.
What should you eat before a workout?
Before a workout, eat a balanced snack with carbohydrates and protein, such as a banana with nut butter or yogurt with fruit, for sustained energy and performance.
What do you do before a workout?
Before a workout, hydrate properly, eat a balanced snack, warm up with dynamic stretches, and set realistic goals for optimal performance.
What should I eat before a workout?
Eat a balanced snack that includes carbohydrates and protein, like a banana with nut butter or yogurt with fruit, about 1-2 hours before exercising. Avoid heavy meals that may cause discomfort or sluggishness.
Why is hydration important before a workout?
Hydration is important before a workout to maintain electrolyte balance, lubricate muscles, and enhance overall performance. Drink about 16-20 ounces of water for 1-2 hours before exercising.
Do I need to warm up before working out?
Yes, warming up is important. It increases blood flow to muscles, raises body temperature, and prepares muscles and joints for exercise, reducing the risk of injury. Spend at least 5-10 minutes on dynamic stretches and movements.
What should I avoid doing before a workout?
Avoid skipping your warm-up, overeating or consuming heavy meals, neglecting hydration, and pushing beyond your physical limits. These can lead to decreased performance, discomfort, or even injury during your workout session.