PROPER WORKOUT PREPARATION

“Failing to prepare is preparing to fail” - Benjamin Franklin

The three biggest factors in feeling prepared for a workout are sleep, nutrition, and water.

Proper workout preparation should start the night before with an appropriate amount of sleep, ideally a minimum of 7 hours total. Not only does your body take this time to recover, but it also regulate hormones which can set you up for a high energy workout the following day. 

In a perfect world, I think we should sleep until we naturally wake up. Personally, I aim to get 7 hours of sleep with a minimum of 6-6.5 hours. I’ve found 7 hours to be my sweet spot because that’s when I wake up feeling most energized.

Upon waking, the body has been in a fasting state for (x) hours and is looking for calories (especially glucose & glycogen) in the form of carbs and water. The best pre workout meal will consist mainly of carbohydrates & some protein. With carbs being the focus of this meal, the “simple” carb will be the better option, shortening the digestion time of the meal. This meal should be eaten 1-2 hours before the workout. Avoid meals high in fat as this will greatly slow the digestion time and could potentially give you cramps during the workout. 

I recommend my clients to eat at least something small before every workout. This can be as simple as a piece of fruit or even a rice cake. My favorite pre workout go-to’s are oatmeal with berries and honey or jasmine rice.

First thing in the morning, prior to eating, is the best time to start with a glass of water. Along with aiding in the digestion of each meal, water will also help transport nutrients throughout the body. In terms of your workout, sufficient water intake will help lubricate your joints & regulate your body temperature. 

I recommend 1 gallon of water a day. It is a good cap for most people on daily water intake. If you are not there already, I would take your daily average and try to increase it by 20oz until you get to 1 gallon.

Pre Workout Do’s:

• Aim for 7-8 hours of sleep

• Eat a carb dominant meal 1-2 hours before (Ex: apple / banana / oatmeal / rice cake)

• Drink plenty of water, especially 30 minutes beforehand 
  

Pre Workout Don’ts:

• Avoid foods high in protein & fats as they take longer to digest & can cause stomach cramps

• No soda or alcohol on workout days as they provide no substance & can be detrimental to hormones

• Postpone your workout when inadequate sleep is reached (>7hrs)
  

“A goal without a plan is just a wish” - Antoine de Saint-Exupéry

Written by our Head 1:1 Trainer, Ty Lake.

We do not claim to be medical professionals or claim to give medical advice. You should consult your physician or doctor if you have any questions or concerns regarding this information.