With so much scientific data out there about the effectiveness of various pre workout routines, it can be almost impossible to know exactly what to do. Combine that with a vegan diet and the process is even more complicated. However, a well-planned pre workout routine for vegans should not differ too greatly from a typical pre workout routine. The only real change will be in the food eaten prior to the workout.
Within this article, we’ve compiled a list of best practices to implement prior to a workout. By following these tips, you will be well on your way to having the workout of a lifetime! The tips included are:
- Sleep well
- Fuel up with food
- Hydrate
- Take pre workout
- Warm up
Sleep well
Getting a full eight to nine hours of sleep per night is absolutely imperative for having a productive workout. Without it, you are bound to feel groggy and out of focus during your workout which leads to a less productive workout. Even worse, missing out on a couple hours of sleep could lead to you convincing yourself you don’t have enough energy and end up with you skipping your workout!
On top of being an important aspect to pre workout routines, getting a good night’s sleep is also super important to post workout recovery. The majority of muscle repair the body undergoes happens while you are asleep. To guarantee that you have a great workout, be sure to get at least eight hours of sleep every night!
Fuel up with food
The food that you decide to eat before a workout can have a major effect on how productive the workout is. This is also the only area in which a vegan pre workout routine will differ from a typical one. However, the concepts to both routines are the same.
The aim of the game for pre workout food is to consume food that will be a useful energy source to burn while exercising. This means that healthy carbohydrates should be the main target as they are the best energy source for a workout. For vegans, try eating your preferred choice of fruit like bananas, apples, or oranges as they are all great sources of complex carbohydrates! A belly full of healthy fruits will provide ample energy for your workout and allow you to give it all you’ve got!
Hydrate
The negative aspects to being dehydrated during a workout can not be understated. Dehydration can lead to muscle cramping, earlier fatigue, heat exhaustion, and many more negative effects. This is why it is vital to drink a healthy serving of water prior to working out.
Experts recommend drinking approximately 17-20 ounces of water two hours before you workout. However, the exact amount and timing of water consumed can vary a bit from person to person. Either way, ensuring that you are properly hydrated before a workout is an absolute must. Be sure to include drinking a glass or two of water to your pre workout routine to avoid a painful cramp that could cut your workout short.
Take a pre-workout supplement
Pre workout supplements are made specifically, as can be inferred from their title, to be taken before your workout. They are typically made from a combination of natural ingredients that work to boost energy and allow you to power through your workout. However, not all pre workouts are made equal. Some pre workout supplements cheap out on ingredients and can end up doing more harm than good.
For that reason, we recommend trying out Dr. Emil’s pre workout supplement. It is made of clinically studied ingredients that have been shown to boost energy, endurance, and focus during your workout. Plus, it comes in convenient capsule form, so you never have to worry about setting aside time to mix up a pre-workout smoothie or cleaning your shaker bottle. Just knock back two capsules with some water to keep hydrated, and you're ready to go.
Warm up
Establishing a warm up routine to carry out before getting into your core workout is super important to avoid injury. Start out with some light aerobic activity to get the blood flowing and allow the muscles you’ll be using within your workout to wake up and stretch out. You don’t need to completely drain yourself during the warmup, but you should still take it seriously as it can have a major effect on the productivity of your workout.
After some light aerobics, do some dynamic stretches for whatever muscle group you plan on exercising that day. Dynamic stretches are simply any style of movement using a specific muscle group. For example, if you happen to be working your chest, do some light push-ups to ensure your muscles are ready to go and to avoid any potential injuries.
Now that you’ve taken the appropriate steps before the workout to ensure a safe and productive training session, you're more than ready to smash your workout! So go smash those weights, run those miles, and set some new PR’s!
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