Before you jump into your fitness gear, you should consider THIS: These 10 things can have a negative effect on your workout if you do them before exercise…
1.drink too much water
Being hydrogenated makes sense. But it doesn’t make sense to exen one litre of water before your workout. Because the mass of fluid would only gurgle around in your stomach and lead to nausea and cramps. Drink a few sips before the sports session, especially in the morning. And bring a sports bottle with you to sport to drink at regular intervals.
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2.train with an empty stomach
Your body needs energy to function. Amanda Foti, nutritionist from New York City, explains this to Cosmopolitan.com: When you eat carbohydrates, your body stores them as fuel for your muscles and releases them during your workout. She recommends eating a small snack 20 to 30 minutes before exercise, for example: a Greek yoghurt, a (low fiber!) cereal bar, a whole grain toast with peanut butter or a little student food. If you can’t get anything down in the morning, you should at least eat a piece of fruit.
3.a huge meal before the sport
Just as an empty stomach is not helpful for a successful workout, it is a full one. If you whistle your pizza in before exercise, and the motto is: “It’ll all be burned!”, your body will mainly be busy with digestion. Plus: You risk nausea! The expert advises in the evening to have a snack before the sport (see point 2) and to postpone dinner to the time after the sport.
4.sleep renouncement – only for the sport
You set the alarm extra early so you can rush to the gym before work. All your body screams is: “Stay still!” If you are overtired, your body has to work extra hard to function. Ergo: Your workout is not as efficient as it could be with a well-rested body. Heart rate and pulse are faster up, you are more easily exhausted.
5.too much caffeine
Coffee in the morning is no problem, especially when your body is used to it. (And maybe even needs it to wake up?) But don’t drink too much because caffeine can also help digestion. And who wants to have to sprint to the toilet in the middle of the BBP course?
6.fibre en masse
Foods rich in fibre are slowly digested. Plus point: You are full for a long time. Aaaaaber before sport this effect can be counterproductive, because the body comes so much too late to the required energy. In addition, fiber can lead to flatulence, which can thoroughly spoil your workout… enough said!
7.you don’t set yourself a goal
Only those who are motivated are successful in sports. You don’t have to train for the marathon right away, but you should set yourself a concrete goal for every sports session, such as: “Today I run the 10 kilometres on the treadmill – come what may”.
8.protein shake BEFORE sports
Sipping a protein shake after the sport is a formidable idea. Your muscles will thank you for it. But before? No no! The drinks are full to bursting with protein, your body would be overtaxed with digestion and training at the same time. More than 20 grams of protein before the workout are not recommended. Better munch carbohydrates first.
9.drinks before sports
Happy Hour, after work drink with the colleagues… Not a good idea if you still want to sweat in the studio. Even after an alcoholic drink, your coordination will already be a bit weaker. Weight lifting and cardiovascular training can even be dangerous now because you can’t control your body 100 percent. Besides, it’s much more fun to end the evening with two drinks without having your sports bag in your heels.
10.you do without stretching
When you stretch, you warm up, blood flow to the muscles increases and flexibility increases. This also minimizes the risk of injury. Plan at least five minutes of dynamic stretching until you start sweating easily and your heart beats faster. Then the sports program can really get started!