You may well be fully committed to the idea of keeping yourself as fit and healthy as possible but there is also nothing wrong in trying to find the quickest and easiest route to achieving your fitness goals.
Unless you want to spend hours at the gym in an attempt to gain extra strength, feel fitter, and leaner, the best strategy would be to find ways to get the results you are looking for in the most efficient way available.
Tips for Getting the Most Out of Your Workouts
Boosting the impact the workout has had on your body and replenishing at the same time is also something to look at, and finding the best post-workout supplement should complement your workout routine.
Here are some top tips to help you get the most out of your workout.
Choose the Right Foods & Supplements Before Your Workout
However, no matter how experienced you are at working out, it’s important to know that the fuel you put into your body before and after your workouts will play a significant role in how you feel, as well as whether you’ll meet your working goals or not.
But the exact recommendations on what you need to eat will vary considerably depending on a number of factors such as the time of day that you work out, the type of workout that you’re doing, as well as your individual fitness goals.
There are personal trainers that will help you go obese to beast if needed like those from Transformed Personal Training, and other experts who can help you understand what food to eat before your workout sessions.
According to fitness experts, it’s important to eat a combination carbohydrates and protein before working out. This is needed in order to provide your body with the energy to get you through your workout and help it build muscle.
On the other hand, foods that are high in fat or fiber, should always be avoided pre-workout, because they’ve been known to cause stomach upsets, bloating, and cramping.
Still, it’s important to note that what you should eat before a brisk power walk will be drastically different than what you should eat before going on a 10-mile run across the city.
So, here’s what you need to know:
What to Eat for Shorter Workouts in the Morning?
If you plan on working out first thing in the morning, experts agree that there’s basically no need to eat before starting. In fact, studies have shown that there are even benefits to not eating before an early morning workout.
As long as you’re not planning on doing any sort of intense workout, then it’s better to avoid eating completely and simply drink a glass of water before getting started. This encourages your body to burn its fat stores to help fuel your workout session.
According to a study published in EBioMedicine, people tend to burn more fat throughout the day when they work out before having their breakfast.
However, if you find yourself starving first thing in the morning, you might need to eat something light before working out.
So, if you experience extreme hunger pain, headache, dizziness, irritability, or a noticeable lack of focus, it might be best to eat a small 100 calorie snack before taking that run.
Just remember to only eat something light and high in easy-to-digest carbohydrates such as a banana, a small handful of grapes, dry cereal, or a small glass of fruit juice to ensure that your body has the fuel it needs to keep you moving.
Some studies have even shown that eating this type of smaller snack, rich in carbs, can even cause feelings of relaxation after you’ve finished your workout.
This can go a long way in keeping you feeling good, which helps you stick with exercising.
What to Eat for Longer Workouts in the Morning?
As mentioned, it’s important that you eat a small amount of easily digestible carbs, to ensure you’ll have the energy to complete your exercise.
But, if you’re planning on a slightly longer or more intense workout, and you’re waking up at least 30 or 40 minutes before your workout, you’ll have enough time to digest a more substantial snack, say around 200 calories, before hitting the gym.
This might include an English muffin, a tablespoon of peanut butter, and a small banana, an apple and a handful of almonds, or a half-cup of unflavored yogurt and some granola.
You can also choose a source of caffeine such as drinking green tea before your workout.
Whatever you choose to eat, just keep in mind that you’ll need to wake up with enough time before your workout to properly digest your breakfast. This gives your body the energy it needs to complete your workout without feeling fatigued.
How to Eat Before Exercising Later in the Day
If you’ve already eaten within the last two or three hours prior to your workout, there’s no need to eat any additional sources of pre-workout fuel.
But, if it’s been a while since you’ve eaten, make sure to eat a small 100 to 200 calorie snack within half an hour to make sure that you’re both mentally and physically prepared for the exercise.
This might leave you wondering how long you need to wait after eating before working out, which will depend entirely on how much you’ve eaten.
If you’ve eaten a full-size meal, it’s important to wait at least two or three hours before working out.
But, if you’ve only eaten a smaller snack, 30 minutes is all you need to wait.
Food Choices for Cardio Vs. Strength Training
If cardio is on your menu, make sure to eat a snack higher in carbs, moderately high in protein, and low in fat. This could include a banana and a whole wheat tortilla smeared with peanut butter, oatmeal with fruits and nuts, or half a turkey sandwich.
Learn more about what to eat before a cardio workout here.
On the other hand, if you’re planning on doing strength training, make sure your snack in higher in protein, moderately high in carbs, and low in fat.
Think of something similar to two eggs and a slice of whole wheat bread, Greek yogurt with fruits and nuts, or fruit and cottage cheese.
Consolidate Your Workout Time
A fundamental point to make about creating a successful workout routine is that it is often best to limit your session to about thirty minutes if you want to achieve the best results.
If your workout extends beyond that optimum time-frame you will likely have to lower the intensity to keep it going for that long.
The bottom line is that it is preferable to work out at a high level of intensity for a shorter period of time.
Give Your Muscles a Chance to Rebuild
Another aspect of fitness regimes that are often not understood clearly is that your muscles will need protein to allow them to rebuild.
Whether you are focusing on cardio or strength-building exercise routines you will still need to address the issue of delivering protein to your muscles if you are going to get the maximum return from your workout.
Supplements, protein, and whey protein shakes can all help you rebuild muscle strength.
Additional Reading: RSP Nutrition Product Review
Understand the Importance of Proper Hydration
It is a no-brainer that you will have a bottle of water with you while you are doing your exercises but you should be mindful of the fact that your body will require a couple of hours to properly absorb the water you are consuming.
Therefore, you should aim to get into the habit of drinking water frequently throughout the day so that you are always properly hydrated and ready for your workout at any time.
Learn More: Hydration for Athletes
Workouts Have to Be Fun
Even if you believe the saying that there is no gain without pain, you really have to enjoy the exercising you are doing to get the most out of it.
There is a big difference between pushing yourself to the limit doing something you love and punishing yourself with only a moderate level of enthusiasm for the activity.
If you love biking, or swimming, for instance, you will get much more out of pushing yourself to the limit of you are having a great time anyway.
See Also: The One Punch Man Workout Routine
Keep Your Workouts Fresh & Unique
Finally, remember that your body is pretty good at adapting to the stress levels you create with your regular workout routine and that means you won’t derive maximum benefit if you don’t mix things up on a regular basis.
If you are focused on strength training, for example, it is a good idea to change your routine every few weeks or so in order to keep your body alert.
Concluding Thoughts – How to Get More Out of Your Workouts
These simple suggestions can help deliver positive results and allow you to get the most out of your workout routine.
Read Next: The Aesthetic Body Workout Program