Pre workout in the morning
Morning exercise is a great way to start your day. But exercising on an empty stomach often makes you feel weak and lack focus. To avoid this problem, it is very important to follow the right pre-workout routine. A balanced pre-workout not only increases your body’s strength but also helps build muscle and helps you stay more focused during exercise.
In this article, we will discuss some simple and effective tips that will make your morning exercise more powerful and effective.
What is pre-workout, and why is it necessary
Pre-workout usually refers to the food and drink consumed before starting exercise. Its main purpose is to prepare the body for work and increase performance. Pre-workout helps improve your body’s focus and muscle endurance. After waking up in the morning, our body’s energy reserves are usually low. For this reason, exercising on an empty stomach or with inadequate nutrition can quickly tire the body, resulting in you not getting the full benefits of exercise.
The right pre-workout increases blood flow to your body, provides the necessary nutrients to your muscles, and prevents fatigue. As a result, you can exercise for longer, with more energy, and with more focus.
What to eat as a morning pre-workout
Bananas: It is an excellent source of potassium and quickly digestible carbohydrates. A banana will give you instant energy.
Oats: They provide slow energy, which helps maintain exercise energy for a long time. You can eat oats mixed with a little milk or water.
Toast or bread: You can eat a slice of toast or bread with a little honey or jam. It is easily available and quickly digested.
Egg whites: A good source of protein. It helps repair muscle damage and build new muscle.
Nuts: You can eat a small amount of nuts or peanut butter. It contains healthy fats and protein.
It is best to consume these foods 30-60 minutes before starting exercise. This gives enough time for the food to digest and the body to get the necessary energy.
Water: It is very important to stay hydrated before and during exercise.
What pre-workout foods should you avoid?
There are some foods that you should avoid before exercise because they can cause digestive problems or make you tired. Here is a list of some such foods:
High-fiber foods: Such as broccoli, beans, or high-fiber salads. These foods take longer to digest and can cause bloating or discomfort during exercise.
Fatty foods: Avoid fast food, cheese, or fried foods. Fat takes a long time to digest, which can cause stomach discomfort or stomach pain during exercise.
High-sugar foods and drinks: Sweet drinks, candy, or high-sugar energy drinks quickly increase blood sugar levels, but their effect wears off quickly. As a result, you may suddenly feel weak and tired in the middle of exercise.
High-spicy foods: Spicy foods can irritate the digestive tract and increase discomfort during exercise.
Avoiding these types of foods before exercise will help you enjoy a more comfortable and effective workout.
What should your pre-workout routine be like?
Timing: It is best to eat a light meal 30-60 minutes before starting your workout. This gives the food enough time to digest and provides the body with the energy it needs.
Hydration: It is very important to stay hydrated before and during exercise. So drink enough water.
Caffeine: If you are used to drinking caffeine, black coffee or green tea will help increase your performance and focus. But avoid excessive caffeine.
Best pre-workout in the morning
Cardiovascular exercise
According to Health.com, fasted cardio (working out before breakfast) may burn slightly more fat since glycogen stores are lower in the morning.
Cardio exercise after taking a pre-workout helps increase blood circulation in your body and burn calories faster.
Jogging or running: This is an easy and effective cardio exercise. You can jog outdoors or on a treadmill.
Cycling: If you have a bicycle at home or in the gym, this is a great option. It will strengthen your leg muscles.
Jumping Jacks: This is a great full-body warm-up exercise that gets your heart rate up quickly.
Burpees: This is a full-body exercise that uses all the muscles in your body and burns a lot of calories.
Bodyweight Exercises
These do not require any equipment and are very effective in strengthening muscles.
Squats: This will strengthen your legs, buttocks, and abdominal muscles.
Push-ups: This is great for strengthening the upper body, such as the chest, shoulders, and triceps.
Lunges: This will help improve your leg muscles and balance.
Planks: This strengthens the abdominal muscles, back, and shoulder muscles and helps increase body balance.
Stretching and Yoga
These exercises can help loosen your muscles and bring mental peace after a pre-workout.
Downward Dog: This is a popular yoga pose that helps in stretching and increasing strength in the entire body.
Cat-Cow Stretch: This helps to flex the spine and reduce back pain.
Glute Bridge: This strengthens the muscles of the buttocks and hamstrings.
The right pre-workout routine plays an essential role in making your morning workout routine a success. It not only gives you a quick energy boost, but also helps you increase your performance and focus. By following a good pre-workout routine, you can get the most out of your workout and avoid issues like fatigue or weakness.
Remember, everyone’s body is different, so it’s important to find the routine that works best for you. Choose the right foods, drink enough water, and listen to your body.
