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Although exercise is great for your body, it is essential to implement a solid pre-workout routine. Doing this maximizes your workout sessions as it reduces your chances of injury while you exercise, boosts your focus, and increases your stamina. Here are five pre-workout tips you should consider to help you gain the most out of your exercise routine. 

Get Enough Sleep

Sleep affects the body mentally and physically. Mentally, sleep regulates and releases the happy hormones dopamine and serotonin. This affects the brain and bodily functions, which in turn affects your physical activity. This means that not getting enough sleep cuts down the production of these awesome happy hormones that your body needs. In turn, the reduction of these hormones affects your mood and enthusiasm to engage in physical activity. 

As sleep also restores the body physically, a lack of sleep reduces your energy and cognitive functions. This can lead to injuries during the workout sessions as you become slow and unable to handle heavy load movements or agility movements efficiently. Therefore, it is vital to get good quality sleep before your workout to improve your grip strength, focus, and stamina. All of which would ensure you have a rewarding workout session. Are you getting a good night’s sleep?

Fuel Up

You need the right amount of food and nutrients before working out. Exercising on an empty stomach can cause an upset stomach and reduce your power, strength, agility. On the other hand, working out with a full stomach can cause great discomfort, make you feel bloated, and slow you down. Consuming a significant amount of proteins, carbohydrates, and fats before exercising ensures that you make the most out of your workout sessions.

Research has shown that eating carb-loaded meals before you exercise increases your performance and plays a significant role in your endurance during the session. Therefore, consider eating some carbohydrates and lean proteins such as chicken, fish, Greek yogurt, rice, and potatoes before you exercise. Fruits such as apples and bananas are also recommended as they provide energy. Try to avoid foods that take longer to digest as they can cause discomfort and bloating while you exercise.

However, there is an issue concerning meal planning and meal timing pre-workout. This not only depends on your preferences but your digestive tendencies and the types of workouts that you perform as well. If you are not comfortable eating before you exercise, you should take a supplement to boost your energy. Visit to find one that works for you.

Drink Lots of Water

Staying hydrated is another important pre-workout tip. According to the American College of Sports Medicine, active people should drink about 20 ounces of water before working out. It is advisable to do this in bits before the workout begins, instead of chugging it down before your session. Staying hydrated before your workout is also vital as it leads to long-term muscle growth and prevents muscle cramps and dizziness. 

Have Caffeine

In addition to drinking water, drinking coffee or matcha tea before your workout is also advisable. The caffeine levels found in coffee and green tea act as a great mood booster and, therefore, put you in a tremendous and energetic mood to work out. In addition, it helps stimulate your nervous system, which leads to an increase in your performance while you exercise. Further studies have shown that drinking your pre-workout coffee with no added sugar or fat causes your body to use excess fat as an energy source. This, in turn, causes you to lose weight even quicker. So, be sure to brew a nice pot of coffee or whisk that powerful matcha before starting your exercise routine.


Another pre-workout tip that many people disregard, although it seems pretty apparent, is the warm-up before exercising. Warming up before your workout increases your blood circulation, raises your body temperature, prepares your cardiovascular and respiratory system, and warms your muscles, preparing you for activity and preventing soreness after your workout.

There are many ways you can warm up. For example, warming up with dynamic stretching means warming up through movement. This essentially involves carrying out lightweight exercises such as light jogging. Using the foam roller is another form of pre-workout warm-up used by professionals. When you work out, the tissues that hold the muscle fibers together become bunched up. The foam roller irons out the muscles to ensure that they contract more efficiently while you exercise. The last common form of warming up is aerobic. This category involves exercises that are not lightweight but are not too demanding. Aerobic warm-up exercises include spending five minutes on the treadmill or stationary bike at a low to moderate level. These warm-up exercises ensure that the muscles are warmed and ready to carry out tedious work.

Use the pre-workout tips described above to maximize your performance, lose body fat, gain muscle as well as all the benefits associated with exercise. Sleeping enough, fueling your body, staying hydrated, warming up, and supplementing to energize your body can also help you avoid skipping workouts due to injuries, muscle stiffness, or soreness.  

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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