A big part of prepping for a workout is ensuring that our bodies have enough energy for it. The goal is to have workouts energise us for the rest of the day, rather than tire us out, making us unable to accomplish anything else post-exercise.
Here are some pre-workout tips that you can put into practice to prepare your body for the best results from your session.
Pre-workout tips for energy
Fuel up!
Giving our body the nutritional fuel it needs before performing an exercise routine can help create optimum energy levels. Even if our goal is to lose weight, energy booster foods that are dense in nutrients and vitamins may be required for us to perform at the highest level (1). Look for an equal balance of carbohydrates, proteins, and fats in your diet. These nutrients can contribute to maintaining and improving your energy levels.
Your body expends a lot of energy when it works out. It can be beneficial to plan what you eat after a grueling workout session. This can help to replenish your body with adequate nutrition so that you don't waste the gains that you've made (1).
Hydrate
Water is just as important as food when it comes to fueling your workouts. Dehydration can lead to fatigue and loss of energy (2). This is especially true since you sweat more during workouts due to the increase in physical activity. Be sure to properly hydrate before, during, and after workouts.
Get sufficient sleep
We use up a lot of energy when we're awake. Sleeping restores the energy that we use up during the day (3). Getting good quality sleep can help ensure that we go into our workouts at our best.
When it comes to quality sleep, consistency is key (4). Having a set time for sleeping makes it easy for our bodies to fall asleep. This helps the body repeat the process to ensure we get quality sleep throughout.
Supplementation
Eating, drinking enough water, and sleeping well are all important for our bodies to maintain the optimal energy levels for a good workout. However, they might not be enough to prepare us for more vigorous physical activity.
This is especially true if what we eat and drink does not provide us with the essential nutrients our bodies need to sustain a heavy workout, then go on to accomplish all other responsibilities for the rest of the day.
Energy supplements
These are some energy boosting supplements that you can consider as part of your pre-workout routine:
Iron
Iron helps maintain energy levels by transporting oxygen to different parts of the body. Without enough iron in your system before a workout, you could become tired or fatigued during exercise. In some severe cases, an iron deficiency can even lead to anemia (1). The body has several iron-containing enzymes responsible for energy production and maintaining energy levels as well (6). These enzymes need to be powered with enough iron to function.
Consider taking an iron supplement if you find yourself feeling more fatigued when you're engaged in a workout. Vitable's chelated Iron energy supplements closely resemble the iron found in the food that we eat. They are highly active and come in an easily digestible form.
*Iron should only be taken if prescribed by your doctor.
Magnesium
Magnesium is an important mineral that plays an integral role in many bodily processes, including maintaining energy levels by supporting energy production (9).
Vitable's Magnesium supplements come in the form of magnesium citrate, one of the most easily absorbed forms of magnesium. It's also vegan and free of any gluten, lactose, and genetically modified organisms (GMOs).
B-Complex
While B vitamins do not provide energy themselves, they are necessary for the body to be able to process the energy-rich nutrients from the food we eat (16).
Vitable's Vitamin B-complexes are carefully produced to ensure they are easy for the body to absorb.
BCAA
The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food or supplements. BCAA supplements can boost an athlete's performance and have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.
Acetyl L-carnitine
Acetyl L-Carnitine supports energy levels by shuffling fatty acids into the mitochondria, the powerhouse of cells (11). Vitable's Acetyl L-carnitine supplement is high in quality and is similarly vegan and gluten-free, and does not use GMOs.
Vitamin C
Vitamin C plays an important role in energy production by giving our cells' mitochondria what they need to power our bodies (12). Vitable's Vitamin C+ is a great energy booster, as it is paired with rosehip extract, which is also a good source of the vitamin.
Vitamin B12
Vitamin B12 supports energy levels and energy production due its role in the citric acid cycle (9). This cycle helps in converting stored calories from the food that we eat into usable energy. In addition, vitamin B12 is also essential in cellular energy production as well as the metabolism of energy (14). Vitable's Vitamin B-12 comes in an easily digestible and active form, helping this energy conversion process run smoothly.
With proper sleep, nutrition, and exercise, the battle to produce and maintain energy in our bodies is only half-won. If you want to ensure that you perform your best each day, consider taking Vitable's vitamins subscription for that added boost. We offer vitamin delivery service in Australia which is delivered right to your doorstep. With daily vitamin packs and custom supplements, you can take your energy levels up a notch.
Find out more about other areas that the above supplements can help you with:
Iron | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
References:
- Nutrition Rules That Will Fuel Your Workout (2021), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-rules-that-will-fuel-your-workout/art-20390073
- Water: How Much Should You Drink Everday? (2020), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- Sleep Satisfaction and Energy Levels (2021), Accessed on September 13, 2021 from https://www.sleepfoundation.org/sleep-hygiene/sleep-satisfaction-and-energy-levels
- Sleep Tips: 6 Steps to Better Sleep (2020), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
- Iron (n.d.), Accessed on September 2, 2021 from https://www.hsph.harvard.edu/nutritionsource/iron/
- Iron (n.d.), Accessed on September 2, 2021 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron
- A Guide to Ashwagandha Beneftis, the Adaptogen Relax Factor (2020) Accessed on September 2, 2021 from https://get.vitable.com.au/a-guide-to-ashwagandha-benefits/
- Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019), Accessed on September 2, 2021 from https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study
- Magnesium (n.d.), Accessed on September 2, 2021 from https://www.nrv.gov.au/nutrients/magnesium
- B Vitamins and the Brain: Mechanisms, Dose, and Efficacy -- A Review (2016), Accessed on September 2, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
- 10 - Nutritional Supplements and Metabolic Syndrome (2008), Accessed on September 2, 2021 from https://www.sciencedirect.com/science/article/pii/B9780123742407500127?via%3Dihub
- Vitamin C and Immune Function (2017), Accessed on September 2, 2021 from https://www.mdpi.com/2072-6643/9/11/1211
- Vitamin B12 in Health and Disease (2010), Accessed on September 2, 2021 from https://www.mdpi.com/2072-6643/2/3/299
- Vitamin B12 (2020), Accessed on September 2, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12
- An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (2011), Accessed on September 5, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
- https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b
- What is Branch-Chain Amino Acids? Accessed on February 4,2022 from https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks
