5 Pre-Workout Habits For Optimal Well-Being

Working out is such an important part of a healthy lifestyle that is not only good for your physical well-being, but also your mental well-being. Whether you work out daily or just on occasion, it’s very important to prepare yourself and your body for your workout to see the best results and feel your absolute best. It’s very easy to forget to prepare yourself for a workout and just jump right into it, but by giving yourself the proper care and time before a workout, you will feel better and see better results.

1. Stay Hydrated

This one seems obvious, and it is, yet we can always use the reminder. I know that for me, drinking water before a workout is something that I rarely do. I always think about drinking water afterwards, but rarely before. But working out without being hydrated is like trying to drive a car without fuel. Drink a large glass of water before you work out and your body will thank you afterwards. 

2. Grab a Light Snack 

Some people might think that eating before a workout is something that you shouldn’t do so that you don’t feel heavy or even sick at times, but if you do it properly, it will actually provide fuel to boost your body pre-workout. Not only does it give your body the fuel that it needs to function properly, but it also helps your body in its recovery process post-workout. Now, this doesn’t mean that you should eat an entire meal before working out, because it will most likely make you feel sick, but there is a sweet in-between that we will discuss that will make you feel good and prepare you for your workout. 

According to the American Dietetic Association and the American College of Sports Medicine, they “recommend a pre-workout meal that includes faster-acting, low-fiber carbohydrates to maintain blood sugar levels during your workout, low in fat to reduce the chance of gastrointestinal stress, and ample protein (and fat) to help sustain energy and speed post-workout recovery.” This can seem like a pretty intimidating list of dos and don’ts but, Mayo Clinic has a great list of easy and light snack options that are good for you. Some included in the list are: an energy bar, a banana or apple, a fruit smoothie, yogurt, or even a peanut butter sandwich. 

When it comes to food, you should do what is best for you and your personal eating habits, but it is very important that you space out the time between when you eat and when you plan on working out. Joan Pagano, a certified trainer and author based in New York says that you will feel your best if you plan on having a heavier meal two hours before your workout, and eat a light snack 30 minutes before your workout.

At the end of the day, no one knows your body better than you do, so you should eat the things that make your body feel the best. We all have foods in our everyday diets that give us a lot of energy and also make us feel like our best selves, but there are also many foods that can make us feel bloated or even sick. The key lesson here is to fuel your body for your workout, but to make sure that it is in moderation and that you are giving yourself enough time to process that fuel before you begin to work out. You must find a balance so that you can feel your absolute best.

3. Try a Supplement

If you were to get online right now and begin to look up supplements, you would most likely be able to find one that helps with any issue that you might have. Pre-workout supplements have been on the rise in recent years with 70% of young adults consuming at least one pre-workout supplement. If you know what you are looking for, especially one that benefits you and your body before working out, it makes the search a lot easier and less stressful. 

There are various pre-workout supplements on the market, not all of which are good for you. Although the marketing can seem pretty influential at times, it’s hard to actually tell whether it's good for you or what it even does for you. To better break this down, let's look at the benefits of taking these pre-workout supplements and some options for anyone who would like to try them out. 

To better understand pre-workout supplements and the reason behind taking them, we must take a deep dive into the benefits that they have on your body. Self Magazine has a great article that looks into these benefits and they really take the time to explain each of them thoroughly. The first ingredient that they discuss which benefits your body pre-workout is carbs. Georgie Fear, R.D., C.S.S.D, a board-certified sports dietitian says, “When exercising—especially at high intensities with boot camps, indoor cycling classes, and lifting sessions—your body uses blood glucose and glycogen (stored carbs) as its main energy source.” So topping off your carb levels before you start your workout can help increase energy availability and performance.

Another interesting and important ingredient that helps the body pre-workout is beta-hydroxy-beta-methylbutyrate or (HMB). “HMB can help people recover from workouts that are long and hard enough to cause muscle damage by reducing muscle breakdown, improving muscle repair, and enhancing muscle growth.” These two ingredients have many benefits of their own that work to enhance your workout and push for the best results possible. 

Healthline also has a great list of supplements that satisfy any need that you may have. They have supplement categories that are best for recovery, endurance, plant-based, sugar-free, and even budget-friendly. All of these options are linked within the website and can direct you to some great pre-workout supplement options.

4. Active Warmup

Once the body has the proper fuel that it needs in order to have the best workout possible, it’s time to jump in. But wait! Don’t forget to warm up! It is very important to warm the body before starting high intensity movements. A proper warmup helps to prevent potential harm or injury to your body. Elite Health and Fitness breaks down the purpose and benefit of dynamic stretching. Elite asserts that stretching through a joint’s full range of motion and preparing muscles for more intense exercise to come is the best way to start your workout. According to the article, “A dynamic warm-up promotes blood flow, helps prevent injury and muscle soreness, as well as helps improve overall performance.” It can be tempting to skip over the warm up and jump into the workout but this almost always creates a longer recovery time for the body, and strains the muscles.

The most common injury that is seen in gyms is muscle strains. Muscle strains can be very painful making it difficult to work out. Moreover, it can put the body at higher risk for injury. This is why it is so important to include warm up stretches as part of your pre-workout routine. Southeast Orthopedic Specialists say, “Keeping the muscles warm prevents injuries like hamstring strains and muscle strains.” 

Although small moves and stretches can seem a little ridiculous and may not feel like they are doing much for your body, they are having more of an effect than you may think. The Arthritis Foundation has a fascinating article looking into different movements that can help you prepare for your workout and an in depth description of movements to make sure that they are being carried out in the proper manner. Some of these movements include hip and arm circles, high stepping, heel to toe walks, and lunges with a twist. There are many different options for dynamic warmups. Find one that you like online whether it's from Youtube or Women’s Health and alter them so that they best fit your routine and make you feel prepared for your workout. 

5. Keep a Positive Attitude 

Going to the gym can be very difficult at times. If someone has ever told you that they haven’t had a day where they didn’t want to work out they are lying. No matter who you are or how often you exercise, there are days where it’s going to take a lot of convincing in order to get yourself into the gym. It happens to us all. Exercising and physical wellbeing is a very mental thing that many can struggle with. That is why it’s important to talk about the mental side of exercise and understand why it is so important to stay positive and open minded even before you start your workout. 

Psychology and exercise work hand in hand with one another and there is a lot of science to back that relationship up. There are a plethora of benefits to keeping a  positive attitude before a workout. Precor claims, “Not only does positive messaging push your brain to go the extra mile, but it can also boost your awareness and assessment of your progress during physical exercise.” When you put your mind to it, you can physically do anything. Even if you’re doing a workout that you have never done before that you are intimidated by, if you believe in your mind that you’re capable of achieving it, you can. The sky's the limit when you believe in yourself. 

Now, this is all easier said than done. When it really comes down to it, it’s up to you and you alone to push past those mental blocks that you may face. Health psychologist Dr. Sula Windgassen has some advice for the best approach to keeping a positive attitude before a workout. Dr Windgassen says, “Listen to those negative thoughts and ask why you feel them. Are you really tired, or are you feeling lethargic but know that once you start you’ll actually enjoy it? Giving yourself that opportunity to change your relationship with the activity that you’re choosing to do as opposed to kind of blindly going into it with all of these unarticulated feelings of resistance will give you the best outcome.” You must take the time with yourself to question the way you are feeling and see what you can do to change that feeling. 

Our bodies are capable of incredible things; more than we could ever possibly imagine. The one thing that holds us back is our own continuity but when we push ourselves and believe in ourselves, we can do almost anything. Positive thought is something that you must train your mind to do, similar to the way in which we train our bodies. This can be used to achieve not only physical goals, but other life goals that make us our best possible selves. 

Article by Audrey Leyden

Sources:

Grab a Light Snack 

1. https://leaf.nutrisystem.com/5-things-to-do-before-your-workout/
2. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506#:~:text=Do%20what%20works%20best%20for,or%20beverage%20during%20the%20workout.
3. https://www.womenshealthmag.com/fitness/a19896539/pre-workout-snack/

Try a Supplement

1. https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0138-7
2. https://www.self.com/story/pre-workout-supplements
3. https://www.healthline.com/nutrition/best-pre-workout-for-women 

Active warmup 

1. https://newcastlesportsmedicine.com.au/injury-prevention/stretching-prevent-injuries-evidence/
2. https://www.elitefitcenter.com/blog/dynamic-warm-up-exercises-to-help-prevent-injury/#:~:text=In%20simple%20terms%2C%20a%20dynamic,as%20helps%20improve%20overall%20performance.
3. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/7-dynamic-warm-ups 

Keep a Positive Attitude 

1. https://www.precor.com/en-us/resources/how-positive-thinking-during-exercise-can-boost-your-results
2. https://www.stylist.co.uk/fitness-health/positive-thoughts-exercise-motivation/610137
3. https://www.planetfitness.com/community/articles/heres-your-guide-positive-thinking-gym#:~:text=Known%20scientifically%20as%20%22optimism%20bias,and%20overall%20greater%20well%2Dbeing!