Mastering Your Preworkout Routine: Setting Yourself Up for Success

The effectiveness of your workout doesn't just depend on what you do in the gym, but begins during your preworkout routine. Taking the time to prepare your body and mind can make all the difference in your performance, results, and overall experience. This guide will cover key aspects of an effective preworkout routine including nutrition, warm-ups, mindset, and other essential tips.

1.) Preworkout Nutrition: Fuel your body

What you eat before a workout can significantly impact your energy levels and performance. The goal with your preworkout nutrition is to provide your body with the right nutrients for sustained energy and muscle performance during your workout, and to prime your body to begin recovery following your workout.

Timing: Aim to eat a small meal or snack 1-3 hours before your workout, depending on your digestion rate and how heavy the meal is. But if you're short on time, it's still best to have a quick snack 30-60 minutes before you begin training.

Macronutrients:

• Carbohydrates: This is going to be your primary fuel source. Opt for complex carbs like oatmeal, whole-grain bread, or fruit. Complex carbs can take longer to digest which will give your body sustained energy throughout your workout. However, if you're short on time, you can also opt for simple carbs as their digestion rate is faster, providing you with quick energy. While highly processed foods contain simple carbs, aim to get your carb source from whole foods. Examples of simple carbs include honey, fruit juices, and yogurt.

• Protein: While not immediately used, your body will need protein following your workout to begin the recovery process which is why we suggest including some protein in your preworkout meal or snack. Ideally, you'll want to include leaner protein such as egg whites, chicken, yogurt, or a small protein shake.

• Fats: Avoid heavy, fatty foods before you exercise as they take longer to digest and may cause bloating, leading to discomfort during your workout.

Hydration: While you should aim to constantly keep your body hydrated, ensure you are well hydrated hours before your workout. At most, drink 8-16 ounces of water about 30 minutes prior to exercise. You may also consider electrolyte drinks for the added benefits. Proper electrolyte balance is essential for muscle contractions, nerve function, temperature regulation, and preventing muscle cramps. However, do your best to avoid the sugary options. While there are many options of electrolyte drinks, most on the market are high in sodium but lack the other electrolytes. Look for drinks that balance them all to include sodium, potassium, magnesium, and calcium. These drinks will support optimal hydration and ensure you are getting all the benefits.

Notes on Fasted Training: Some people prefer to train on an empty stomach, especially those that train early in the morning. This is known as fasted training and it can work well for certain goals and individuals, but may not be ideal for everyone. Below, we'll briefly cover the good and bad of fasted training with potential ways to mitigate the downsides.

• Pros:

  • Convenience: Great for early risers who may not have time for a full meal before hitting the gym.

  • Improved Fat Utilization: Some studies suggest that your body may tap into fat-stores more readily during lower-intensity workouts.

  • Digestive Comfort: No food in your stomach means there is less of a risk of cramps or sluggishness during exercise.

• Cons:

  • Lower Energy Levels: You may feel weaker, especially during high-intensity or strength-focused sessions.

  • Risk of Muscle Breakdown: Training without fuel can lead to muscle breakdown, particularly during long or intense sessions.

  • Reduced Performance: Some people find that fasted training makes them feel weaker or less focused.

• Mitigation Tools:

  • Try a Small Snack: Even a few bites of banana or half a scoop of protein can give you some fuel without feeling too full.

  • Hydrate Well: Fasted doesn't mean dehydrated. Water and electrolytes are still essential.

  • Add BCAAs (Optional): If you're concerned about muscle breakdown, sipping on branched-chain amino acids (BCAAs) before or during your workout may help.

  • Use Fasted Sessions Strategically: Save fasted workouts for low-intensity or steady-state cardio sessions, and prioritize proper nutrition to fuel yourself for strength training or high-intensity workouts.

  • As always, listen to your body. If fasted training leaves you feeling drained or is negatively impacting your recovery, it might be worth adding a light preworkout meal or snack.

Example Preworkout Snacks: Below are a few options for your preworkout snack and should provide you with some guidance on how to structure your nutrition before hitting your workout.

• Banana with a small serving of almond butter

• Greek yogurt with berries and a sprinkle of granola

• A slice of whole-grain toast with a boiled egg

  
  

  

2.) Proper Warm-up: prepare the body

Warming up is essential to prevent injury, improve performance, and get your body ready for intense activity. Feel free to include some static stretches if they work for you, but your main emphasis should be on dynamic movements to increase blood flow and mobility.

General Warm-Up:

• Light cardio, such as brisk walking, jogging, or cycling is a great way to elevate your heart rate and warm up your muscles. A cardio warm-up should be anywhere from 5-10 minutes and be kept at relatively low intensity. Any longer or more intense may end up impacting your performance when you begin your resistance training workout.

• If you're short on time, opt for a few sets of something like jumping jacks or mountain climbers to save time.

Dynamic Stretches:

• Leg swings, arm circles, hip openers, and lunges help prime the body for movement and improve the range of motion.

• Dynamic stretches may be done with your own body weight or very light resistance. For resistance, use a band and perform exercises like shoulder rotations or monster walks.

Activity Specific Movements:

• Perform lighter versions of the exercises in your workout before increasing weight. For example, do a set or two of body weight squats prior to squatting with weight. Or do slow push-ups before performing a bench press.

• If you are aiming to lift heavy during your workout, you may want to do a few warm-up sets at a lower weight before beginning your first working set. For example, a warm up for a barbell back squat at 150 pounds may look like performing a set of just the bar, then a set at 90 pounds, and then a final, low rep set at 120 pounds.

3.) Mental Preparation: Get into the right headspace

It's one thing to fuel for your workout and warm up as necessary, but many people overlook the importance of being in the right headspace before a workout. A positive attitude can significantly impact performance, motivation, and overall consistency. Studies show that a positive mindset enhances exercise adherence and can even improve physical outcomes like strength and endurance.

Your mindset is going to play a huge role in how effective and enjoyable your workout will be. Take a few minutes to focus and mentally prepare. A perfect time to do this can be during your cardio warm-up and stretches. Mental readiness helps you stay focused, push through challenges, and get more out of each session. Below are a few options to try that are designed to improve your mental readiness. We recommend trying a handful and sticking to the ones that work best for you.

Set Your Intention: Decide on a goal for the session. Are you focusing on strength, endurance, or simply showing up and giving it your best? Having a clear focus and intention when you workout will make it much more effective and increase the likelihood you achieve that given goal for the session.

Visualization: Picture yourself completing your workout successfully, whether it's lifting a heavier weight, running a bit further, or mastering a new exercise. Research shows that visualizing your accomplishment before you've achieved it increases the chance of it actually happening.

Positive Affirmations: Remind yourself of your capabilities and progress. Examples: "I am strong," "I've prepared for this," or "I'm here to improve." More often than not, a positive mentality will yield a positive result. Filling your head with negativity and self-doubt is not self serving to overall improvement.

Music and Motivation: Create a playlist of your favorite songs that energize and inspire you. Studies have shown that music can elevate your mood and help you power through tough moments. You can also choose to listen to motivational speeches or podcasts while you get ready for your workout or drive to the gym.

Avoid Distractions: If possible, turn off unnecessary notifications and set your phone to, "do not disturb" to stay focused. Remember, for most people, your workout is the one time of the day that you should be the priority. Make yourself the priority.

4.) Additional Tips for an effective preworkout routine

Check Your Gear: Ensure you have the right equipment, clothing, and footwear for your workout. Well-fitting, supportive shoes and moisture-wicking fabrics keep you comfortable which can enhance your performance. As a note, flat-soled shoes tend to be better for weight lifting, particularly heavy weights, as they provide a stable base, helping you maintain balance and aid in power transfer for exercises especially those like squats and deadlifts. For cardio workouts, cushioned soles with good arch support are ideal for shock absorption and maintaining proper alignment which will help prevent injury.

Supplementation (Optional): If you do choose to use preworkout supplements, always follow the recommended dosage and timing. Common options include caffeine, beta-alanine, and branched-chain amino acids (BCAAs). While not necessary, some supplements can improve performance and reduce your rate of perceived exertion (RPE) allowing you to push harder.

Mind Your Environment: Choose a workout space that feels motivating and comfortable, whether that's a gym, a home gym, or an outdoor setting. Consider working out with a partner as studies have shown that it can lead to more effective workouts due to a significant boost in motivation, accountability, and overall enjoyment.

5.) Putting it all together

Here's an example of a preworkout routine:

• 90 Minutes Before: Eat a snack like oatmeal with fruit and sip on water.

• 30 Minutes Before: Start hydrating more deliberately and take any necessary supplements.

• 10 Minutes Before: Warm up with light cardio, dynamic stretches, and practice movements relevant to your workout.

• Right Before: Put on your playlist, visualize your goals, and take a few deep breaths to center yourself.

  
  

Taking the time to properly fuel your body, prepare your muscles, and focus your mind can transform your workout experience. With a solid preworkout routine, you'll set yourself up for success every time you step into the gym or hit the pavement. Now, get after it!