Pre-workout Routine - What to Eat, Supplement and Drink

Perfect pre-workout snacks are: 

• bananas,
• oats, 
• dried fruits, such as berries, apricots, figs and pineapple, 
• trail mix,
• whole-grain bread, 
• greek yoghurt (preferably with some fruit).

All listed foods can efficiently fuel the body, prevent fatigue and help with the post-training recovery. To prevent bloating and other potentially inconvenient symptoms, it is advised to eat a pre-workout snack no later than 30 minutes before training. 

Supplements as an important part of the pre-workout routine 

A good diet alone may not be enough to properly nourish the organism before a workout. To support the body before intensive training, it is advised to use dietary supplements created as a part of a pre-workout routine. They were designed to positively affect muscle strength and general efficiency, as well as increase endurance and energy. Pre-workout supplements have the ability to:

• prevent fatigue, 
• stimulate the nervous system, 
• improve concentration during training, 
• enhance workout efficiency, 
• enable faster transportation of oxygen and nutrients to the muscles, 
• speed up the development of muscle tissue, 
• improve endurance during training,
• protect muscles from the negative impact of intense training, 
• ensure good and long-lasting effects of training.

Moreover, pre-workout supplements enable the translation of strength exercises into proper strength growth more efficiently. They are also very easily absorbed and integrated. Pre-workout supplements are recommended mainly to the people who:

• lack energy, 
• are prone to injuries, 
• struggle with proper concentration during training, 
• want to upgrade their workout routine.  

What are the best supplements before training? 

The best and the most popular pre-workout supplements are the formulas containing arginine and caffeine. 

Arginine (AAKG)

Supplements with arginine enable faster transportation of oxygen and nutrients to the muscle cells, while also providing the body with the energy needed for long training. They increase the level of nitric oxide, which expands blood vessels during a workout session and helps improve strength and physical condition. Additionally, dietary pre-workout supplements with arginine have a positive effect on the muscle building and regeneration process. 

Caffeine 

Another substance commonly used in pre-workout supplements is caffeine, which has stimulative and energizing abilities. It increases the overall energy level, neutralizes fatigue and, as a result, allows exercising longer and more effectively. Moreover, dietary pre-workout supplements containing caffeine have antioxidant properties and are efficient in the process of supporting fat burning.

To obtain the best possible results from the use of pre-workout supplements, it is recommended to take them according to the manufacturer’s instructions – usually about 30 minutes before starting the strength or endurance training.