The Best Drinks You Can Have Before Exercise
From wrestling with sports bras and gym leggings, to getting dangerous earbuds and a reusable water bottle, preparing for the gym requires a fair amount of preparation work. But one step that often goes by the side of the road actually energizes your body.
"Proper pre-workout fats will help increase your energy levels, your performance, and the way you feel after exercise," explains Molly Kimball, a registered nutritionist at Iconic. "Proper fuel can also help you increase your strength and stamina, which will burn more calories over time."
Related: Most importants tips click here
However, fat is not the same as food. In fact, you do not always need to eat before exercise, Kimball notes. "Our bodies usually have enough carbohydrates stored to keep them running for 60 to 90 minutes - even the first thing in the morning."
That said, getting water before exercise is important. A good pre-workout drink can make a big difference in your performance and recovery. Just try to give yourself at least 30 minutes before exercise to allow for proper digestion time, Kimball notes. Previously, the best drinks you could have before your workout.
01 Maple Water
Maple water is momentary — not just because it is autumn. "This is a great way to drink before exercise to give water to the body without the extra unnecessary sugar or calories from regular sports drinks," said Tracy Lockwood Beckerman, RD and author of Better Period Food Solution. Another favorite product is Drink Simple, due to its low sugar content and high antioxidant load.
02 Coffee
Sometimes simpler is much better. This is true when it comes to coffee and exercise. Studies show that caffeine can help improve your athletic performance and endurance.1 Kimball explains, "It can also disrupt our perception of effort, pain and fatigue, all of which can translate into better performance."
03 Home-Made Protein
If you have time before a great workout, lift a pre-workout exercise, suggests Kimball. In a blender, combine protein powder or reduced Greek yoghurt to give 15-20 grams of protein, water or unsweetened almond milk, and bananas or other frozen fruit - this gives you the perfect combination of protein, carbs, and liquids. To finish it, add a dash of sea salt to get more electrolytes.
04 Ready to Drink Protein Drink
What time do you have? Consider storing your refrigerator with pre-made protein drinks, Kimball recommends. Look for a protein content of 15-20 grams, sugar no more than 5-8 grams, and rich in electrolytes, namely sodium, potassium, calcium. "I like at least 200 mg of sodium, and 200mg of potassium and / or calcium is an added bonus," he says.
Go for green or black tea, which contains strong caffeine. However, honey is also a major component: "I suggest you add a tablespoon of honey," said Nealy Fischer, founder of The Flexible Chef and author of the book Food You Want for the Life You Crave. "Honey is considered a good pre-exercise diet because our cells break down natural sugars, giving us more energy bursts!"
06 Green Juice
If you are expecting a hard workout, consider reducing green juice. This will give you extra calories to gain energy, but it will not save you as a solid diet, explains Fischer. Just make sure you buy one that contains only fruits and vegetables - no extra sugar.
Related: Most importants tips click here
07 Branched-Chain Amino Acids (BCAAs)
Branched-chain amino acids, a.k.a. BCAAs, which help maintain cellular energy levels before physical activity and support exercise and recovery by stimulating muscle protein synthesis, explains Monica Auslander Moreno, MS, RD, LDN. Add BCAA powder to your pre-workout routine, or look for a pre-made product, such as RSP Nutrition's AminoLean. In addition, it contains caffeine which is intended to lead to an increase in strength, endurance, and energy.