10 Best things to do before and after workouts

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The following are tips to keep in mind before and after workouts like warm, stretch, hydrate, cool down eat healthy whole grains and protein:

Tips to keep in mind before and after your workout
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Tips to keep in mind

Eat a full meal about an hour before you work out

The best time to eat is an hour or two before your workout. This gives your body enough time to digest and absorb the nutrients, which will help prevent cramps.

Focus on complex carbohydrates like whole grains and fruits or vegetables, plus some protein (not too much) such as nuts, seeds, or meat/seafood/eggs.

Avoid heavy foods like fried food or high-fat dairy products—these can cause digestive issues that could distract you during your workout.

If you know that certain foods don’t sit well with you, it’s best to avoid them altogether when working out. Also, be wary of eating very close to the start of a workout!

Make sure your pre-workout snack contains some protein

You need protein to build muscle. It’s a building block of our bodies, used to repair tissue and build new cells that we need for growth.

  • Protein helps muscles recover faster after a workout. When you work out, your muscles are broken down and damaged—and the only way they can repair themselves is with protein.
  • Having some protein every three hours will help keep you feeling full longer than if you were just eating carbs or fat alone. When people consume too many carbs without enough protein, they may feel hungry again within an hour or two because their blood sugar levels drop too fast.
  • If you eat enough protein along with their carbohydrates, those blood sugar levels stay stable longer and prevent those hunger pangs from coming on sooner than expected!

Drink a full glass of water at least 30 minutes before your workout

Water is an essential part of our body and it helps us to perform various functions. Dehydration can be dangerous as it can cause severe health problems.

How much water should you drink?

Usually, you need to drink half a liter or 1 liter per day depending on your activity level and weather conditions but in the summertime when you sweat more due to heat and humidity, you may need more than this amount of water.

You can tell if you are dehydrated if:

  • Your thirst does not go away after drinking water.
  • Your urine is a dark yellowish color.
  • You feel tired or weak.

Set the stage for success by removing distractions

The first thing you want to do before your workout is remove distractions. You don’t want to be checking your phone or thinking about anything else other than the exercise that’s taking place in front of you.

Next, make sure you have everything you need before starting a workout. If you’re going to be doing something like running outside, make sure that there isn’t anything that could get in the way and ensure there’s plenty of space for yourself, so no one gets hurt.

If it’s something indoors like yoga or weightlifting—make sure there are enough weights available for each person participating and enough space for everyone to work out at once without being too crowded or bumping into each other often.

You also need proper guidance from an instructor who can teach new exercises and techniques as well as help correct mistakes throughout their duration if needed depending on how long everything takes place;

This goes hand-in-hand with having adequate music playing in order for us not only to enjoy ourselves more but also to stay focused mentally.

Warm-up your muscles

Warming up is an important part of exercising. How you warm up will depend on the type of workout you’re doing, but there are some general guidelines that apply to most people:

  • Before doing any strength training, get your heart rate going for about five minutes by walking, jogging in place, or performing some other form of aerobic activity.

You don’t need to go all out—just make sure you’re breaking a sweat and bringing your heart rate up to its maximum aerobic capacity.

Don’t forget to rest between sets

Resting for a few minutes between sets is important for a couple of reasons: it allows your muscles to recover and it helps prevent injury.

Cool down with light movement and static stretches

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Cool down with light movement and static stretches.

Taking your heart rate down gradually is important to help prevent injury, so cool down by using a foam roller or walking at a slow pace for 5-10 minutes.

If you are feeling sore, use a hot or cold compress to help with any muscle soreness.

Replenish your energy stores with a post-workout meal

After a hard workout, your energy stores are depleted. Replenish these stores with a post-workout meal or snack that contains protein as well as complex carbohydrates such as whole grains and vegetables.

The protein in the food will help your muscles recover, while the complex carbs will give you the energy you need to continue on with your day.

In addition to eating after exercise, make sure to drink plenty of water before and during exercise.

Finish by taking off any tight workout gear

Finish by taking off any tight workout gear such as shoes and restrictive clothes — replace it with something lose and comfortable where possible.

  • Increase blood flow to your muscles, which helps speed up recovery.
  • Reduce the risk of injury. Wearing tight clothes can put pressure on the body, which increases the risk of muscle strain or pulled ligaments.
  • Help you relax after a tough workout — this is important if you want to prevent post-workout soreness too!


I hope you liked the tips!

By John Gurung

A former software developer who is now a blogging enthusiast. A true digital nomad.

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