How to get the most out of your workout

Working out is an essential part of life that you either hate or you love, but you have to do to stay healthy. In order to ever reach your peak goals, you have to follow specific habits before and after working out. It’s not just about getting in the gym, doing cardio and lifting weights, there are other things that go along with this for the benefit of yourself. No matter what your ultimate goals are, weight loss, toning or just overall health we want to fill you in on some tips and tricks to follow before and after a workout for optimal results.

Getting a good sweat in isn’t the only thing that matters on your fitness journey. There are other significant life habits that you should begin to adopt into your routine. Nutrition, quality sleep, hydration, supplements, vitamins and proper care of your body all go hand in hand with the gym. Some of these things may seem simple and necessary but trust us, they are vital for proper recovery.

Taking proper supplements + vitamins

Taking vitamins and supplements whether it be for faster recovery, increased weight loss, raised energy levels or whatever personal reason you decide is an important part of your workout process. There are millions of options on the market, but since we are all about health and wellness, I am going to list some natural options. Vitamin C is a great natural supplement to take both before and after a workout. According to “Vitamin C is an antioxidant, which helps with dealing with metabolic stress — and training is metabolic stress,” Machowsky says.

Also, vitamin B6 and B12 are essential to your everyday routine being that most people are deficient in both of these vitamins. These vitamins help create energy from the food that you have eaten throughout your day which is needed when you are working out. Last but not least on my list of vitamins is the infamous, Fish Oil. This is great for consuming your omega 3 fatty acids which is beneficial to your overall health. Omega 3’s help improves endurance, fat loss, muscle growth and leads to a faster recovery.

Nutrition + Eating Habits

Well, this one is a no brainer you would assume right. Unfortunately, most people forget how important the foods you eat not only before your workout but after as well are equally important. In order to get to your goals, the foods you eat are just as, if not, more important than the workout itself. The time when you eat is important so being sure to fuel your body before 1-2 hours before a workout is important. We are going to list the top five foods to eat either before or after a workout to get the most out of your fitness goals. Also, ladies some of these foods listed below are actually foods that make your boobs grow as well, so ladies there’s a perk for you.

  • Banana – If you’re on the go, this is the perfect fruit to grab to fuel you up just enough before or after an intense workout.
  • PB&J – Gives you the carbs and protein you need to get ready for any workout.
  • Greek Yogurt – Provides calcium, protein, probiotics, iodine and vitamin B-12.
  • Eggs – High in protein to give you the energy you need before or after your workout.
  • Nuts – Preferably almonds, they provide just the right amount of protein and fat you need to fuel your body.

Setting a proper sleeping schedule

Some people wonder if exercise before sleep is bad for your sleeping cycle. Well, this can be tricky. If you are an early bird, then you are one of the lucky ones because this means that you get the benefit of starting your workout first thing in the morning leading to an easier time falling asleep at night. For those of you that prefer a later workout about a few hours from bedtime tend to wake up less frequently throughout the nighttime. Although be cautious of working out too late in the night because it may disrupt your sleeping patterns. Sleep is the number one most important thing for your body, so finding a regiment that works for you and sticking to it is the best way to an efficient pre and post-workout. Prioritizing your sleeping schedule will benefit you and your body in the long run.


Drinking enough water throughout your day leading up to your workout is essential. If you are not hydrated then there’s no way that your body can perform at its highest potential. Signs of being dehydrated are tiredness, dizziness, and cramping. If you notice this is happening often then you need to increase your water intake. Staying hydrated before a workout is just as important as staying hydrated after a workout. Rehydrating your body from all of the fluids that you lost while working up a sweat is just as important as the water you put in before your workout. Fueling your body back up with lost fluids after a workout leads to faster muscle recovery, increased digestion and reduced fatigue.

Stretch out your muscles

Most people only focus on this after a workout and although that is important, if you can squeeze in time to get a little stretch in before a workout as well, you will notice a difference in your performance. Especially if you are a very active person, stretching and building your flexibility will actually get you to your fitness goals a lot faster. This will help reduce any muscle tension that you have or potentially will have later on. Not only will stretching actually help your workout performance but it will also help relieve any tension or anxiety you may have. So next time you finish your workout, don’t forget to give your body a good stretch.


Although there is a list of many important things you should be doing to get the most out of your workout these are the top five most important things you should be following. In addition to all of our tips above you might want to begin tracking your workouts and workout goals to see which tips work better for you than others. Taking care of your body outside the gym is just as important as all of your workouts. We always suggest talking to a doctor or personal trainer to get the most out of your fitness routine, but if you are not in a position to do so, these tips will take you a long way.

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