Pre and Post Workout Tips

Whenever you first start working out at the gym, it is important to know the proper ways to prepare for and recover from your workouts. If you do not take these things seriously, it can lead to certain injuries or soreness, which will set you back in your goals. I am going to discuss specific things you should do both pre and post workout that will help prevent injuries and help you get the most out of your workouts.

Stretching

Stretching is essential for warming up before any type of exercising. This will help keep you flexible as you age and help in all essential bodily functions. I have found that it is important to focus on your body and find the parts of your body that might need more stretching than others. For example, my back always needs more stretching than any other part of my body. This is the case for a lot of working professionals who sit at a desk for most of their day. Because of this I like to use a foam roller and do yoga more. These are two great things to use for stretching your back. Here are some other simple stretches you can do before and after working out.
 

What to Eat

What you eat before and after a workout will help determine the efficiency of your workout.

Pre-Workout

A lot of people skip eating before they workout to save on calories, but by doing so they are losing the energy they need to have the best workout possible. Certain snacks are great to eat an hour before going to the gym to give you this energy. The best thing for your body is some carbohydrates before a workout. I like to eat either a banana or whole wheat bread before I workout. Other smart options would be oats or fruit smoothies. Be sure to avoid fatty foods that could cause you to cramp up.

Post-Workout

After a workout is important to fuel yourself on both carbohydrates and protein. For me personally, I drink a protein shake and have two pieces of grilled chicken after a workout. This covers my protein, and then I will usually have some whole wheat pasta for carbohydrates. By having both protein and carbohydrates, my muscles recover and grow faster. It is important to make sure you eat about 30 minutes to 2 hours after a workout. This is the time where your muscles need the fuel.

Hydrate

Finally, we lose a lot of water when we work out. I can not stress enough the importance of staying hydrated both before, during, and after a workout. Even if you do not think you are thirsty, you should still be drinking water.

Motivational Video

The motivational video for this week talks about chasing your dreams no matter what they may be. Click here to watch and JUST TAKE THE FIRST STEP!