What to Do and Not to Do Before You Workout

Whether at the gym, on the pavement, or in the yoga studio, there are a few general rules that help ensure the best workout possible. Everyone has different pre-workout routines, but nutrition, sleep, stretching, mental attitude, and other factors all affect how you’ll feel during your sweat session.

Here, we break down the best habits to embrace before a workout, along with some unexpected speed bumps that can hinder any good workout.

Ready to Work Out? Your Pre Workout Questions Answered

How much should I eat?

Chowing down before a workout helps us feel energized while exercising. Food-fuel allows the body to gain muscle and burn fat, and also helps the bodyrecover faster (so you can rinse and repeat).

Which foods to eat and when to eat them really depends on a few conditions: hunger, the size of a meal, and your specific fitness goals. If you just need a quick snack, aim to eat 30 to 60 minutes before your workout. Choose something with digestible carbs and a bit of protein, like a banana and peanut butter. If you would like something heartier, have a bowl of oatmeal or scrambled eggs with fresh veggies. For people looking to gain some serious muscle, consider amping up protein intake with foods like egg whites, chicken, nut butter, or a smoothie with protein powder.
Make sure to avoid foods with too much fiber, which can cause unwanted bloating and gas. Stay away from junk food too, which can deplete the body of nutrients we need for workout fuel. Plus, it can be hard to digest. On the flip side, don’t skip out on eating altogether. Though some people who intermittent fast regularly work out during a fasting period, training hard on an empty stomach deprives most people’s muscles of glycogen, which makes them lose steam faster.

How much should I drink?

Hydration is key to any workout, from an intense HIIT session to a few laps in the pool. A good rule of thumb is to drink about two cups of fluids two hours before starting the clock. Water is the best option, but you can try other liquids, such certain sports drinks for electrolytes, which provide extra carbs, sodium, and potassium.

Unless you’re an intense endurance athlete, beware of sugary sports drinks. (Not so fun-fact: A 20 ounce bottle of Gatorade contains nine teaspoons of sugar.) While some sugar is definitely okay before a workout, excess amounts can cause vitamin deficiencies and increase the risk for heart complications. A good alternative is coconut water, which has 15 times more potassium than conventional sports drinks. Just look for one with no sugar added; naturally, it contains about four grams of sugar. Or get creative with your pre-workout routine and make your own sports drink with one of these homemade recipes.

Coffee connoisseur? A cup of joe during the day can actually help your workout. Various studies have found a positive connection between caffeine and improved circulation, reduced pain, and improved muscle preservation. In fact, one study found that athletes who sipped caffeine before they exercised burned 15 percent more calories than those who skipped out.

But don’t always reach for a big cup. Stick to 12 ounces of coffee, which is about 300 milligrams of caffeine for a little boost. Keep it light before a workout by adding skim milk and a dash of cinnamon and drink a glass of water as well to remain hydrated.

If you prefer evening exercise, coffee may be a no go. The caffeine could have you tossing and turning at night. A good rule of thumb is to avoid coffee roughly six hours before you plan on hitting the hay.

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