10 Things to Do Before a Workout to Get More Benefits

Make sure you know these things before going for your next session.

Check out 10 things to do before a workout.

Working out is great to improve longevity and health, but did you know there are a couple of things you can do before a workout that will make it an extra bit better? These can arrange from improve vascularity, improve energy and boost your overall performance which leads to a better workout and results for muscle growth and fat loss. And that is Max Posternak talked about recently.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.

10 Things to Do Before a Workout

1. Baking Soda

Baking soda can regulate the ph level within your muscles and the best level you want to have is 7, or neutral. Doing anaerobic exercises your body creates an increase in lactic acid which makes the ph level fall below 7, disrupting your ability to exercise performance.

2. Beta-Alanine

This supplement helps you squeeze out a few extra reps when you would normally fail. More reps, more muscle growth, simple as that.

3. Protein

You can boost your muscle-building engine by having 25 grams of protein close to your workouts, before and after.

4. Warm Up

A proper warm-up will improve your performance in the exercise you are about to do and reduce your risk of injury. That does not mean you should perform static stretches before the workout, in fact, that type of stretching may actually increase your risk of injuries.

5. Digest Food Before the Workout

Anything less than an hour or 90 minutes before the workout, you should abstain from eating any food. You want to leave your stomach fairly empty before the workout. If you eat, make sure is not too much, otherwise you might feel nausea, cramps, acid reflux, indigestion and that will reduce your performance.

6. Take a Nap

things to do before a workoutSource: Александар Цветановић / Pexels

Taking a nap can boost your performance, studies showed. Researchers found out that groups who took a nap before a shuttle run covered the most distance. Taking a minimum of 20 minutes of a nap before a workout can boost your performance.

7. Have a Clear Plan

Make sure you know what you will be doing beforehand.  Without a clear plan, you will likely take longer to finish a workout and it makes it harder to track your progress effectively.

A plan can also help you find out possible weaknesses.

8. Set Up a Performance Tracker

Make sure you prepare something that will allow you to track your performance on the exercises that you will do each day. This could be as simple as using a notepad or a phone to write down the things you should be tracking.

  • How much weight you use
  • How many reps you did
  • Number of sets performed

9. Drink Coffee (If You Train in The Morning)

Even though you might feel like you have more energy in the morning, your athletic performance could not be as strong. Research says that training in the late afternoon is better for most people in terms of athletic performance.

Caffeine can help you if you train in the morning. 3 mg of caffeine raises the neuromuscular readiness close to the levels that you would experience if you were working in the afternoon.

10. Don’t Take Antioxidants or Anti-Inflammatory Drugs

Antioxidants, Advil or Tylenol before your workouts will slow down your progress immensely.

And those are the 10 things to do before a workout to make sure you are getting the best results you can. Check out Posternak’s full explanation in the video below.

VIDEO – Things to Do Before a Workout

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