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Should you have protein or carbs before weight training? Is it safe to eat before a workout? Do you need electrolytes or hydration drinks during your workout? Is it best to work out on an empty stomach? If you ask around you’ll hear a lot of conflicting information; however, if you want to push your training to the next level, you need to know how to fuel your body. Sure, you can do steady-state, fasted cardio, but if you’re going into an intense session you should ensure that you’re preparing with the right nutrition and supplements.
It’s no secret that you’ll sweat during training; however, what most people don’t know is that being properly hydrated can actually improve your workout performance. Aim to drink 20 ounces of water 2-3 hours before your workout. You should wait until you’re thirsty to drink. By the time you feel thirsty, you’re already dehydrated.
With shorter or less intense workouts your body probably already has enough stored carbohydrates to perform from your regular diet without needing to carb-load; however, that’s not always the case for workouts over 90 minutes or really intense workouts. To increase energy before those types of training, you should eat complex carbohydrates, like steel cut oats or brown rice, 2–3 hours in advance, and any simple carbohydrates, like a banana, 30–60 minutes in advance.
A pre-workout supplement can increase your energy and endurance during training. You can also get a longer lasting pump while fueling your muscle performance. There are pre-workout options with caffeine for a high energy kick as well as options without stimulants that are better for those who are caffeine-sensitive or getting in a late night lifting session.
When it comes to intense training, Alex Savva, trainer and PharmaFreak CEO knows best. His company continues to grow each year and it’s not surprising why. These products are formulated with athletes in mind – there are no “me too” products or copycat items. Each formula is designed to maximize performance with proven, clinically studied ingredients. PharmaFreak Anabolic Freak Pre-Workout is great for men to take 30 min before training to help boost workout performance and support hormone levels.
Signature Pre-Workout includes proven ingredients that promote intense pump and growth while battling fatigue, so you can work out harder and longer. With 200mg of caffeine, this is perfect for high volume lifts, cross-fit, cardio or intense strength training. Taking a mega dose of stimulants isn’t always the best before your training so we focused this formulation on high quality, proven, efficacious ingredients to help you hit your training goals and make every workout count. Using this formula before training will help provide energy and get you focused to get the most from your workout.*
Utilize these three tips to make sure you’re getting the most out of your training.
Looking to kick up the intensity of your workouts? BodyFit has over 100+ programs from industry experts that you can do in a gym or at home with minimal (or no) equipment on our fitness training app. Track your workouts, rest days, and exercises to stay accountable.