6. Pre-Workout Nutrition: Setting the Stage

What you consume before your workout can significantly impact your performance. A balanced meal or snack that includes carbohydrates, protein, and a small amount of fat can provide sustained energy.

Timing is crucial. Ideally, a larger meal can be consumed 2-3 hours before the workout, while a smaller snack can be taken 30 minutes to an hour prior.

7. Post-Workout Nutrition: Recovery and Growth

After a workout, the body is primed for recovery and muscle growth. Consuming a combination of carbohydrates and protein can enhance glycogen synthesis and stimulate muscle protein synthesis.

Opt for easily digestible foods post-workout, like a protein shake or a banana, to kickstart the recovery process. A balanced meal can follow an hour or two later.

8. Caffeine: A Boost for Performance

Caffeine is a popular pre-workout supplement known to enhance performance, increase alertness, and delay fatigue.

However, it’s essential to consume caffeine in moderation and understand how it affects your body. While it can provide a significant boost, overconsumption can lead to jitters, increased heart rate, and sleep disturbances.