The benefits of exercise are well-established. Exercising not only helps you feel good about your body and stay healthy, but it also helps you feel good about yourself. However, to avoid injury or slowing your progress, there are certain things you should avoid before your workout.
Do not eat.
If you're training early in the morning, there's no need to have a big breakfast. If you do want to eat, however, you can eat part of your breakfast before and the rest after your workout. However, if your workout is scheduled for later in the day and its intensity can be described as medium to high, it's important to provide your body with energy. To avoid digestive discomfort, it's recommended to eat a meal 1 to 2 hours before your workout, preferably low in fat and fiber. For example, choose cooked vegetables and fruits over raw vegetables.
Overeat.
Eating provides your body with the energy it needs to meet the demands of your workout. However, overeating will have the opposite effect! Digesting a large meal is an energy-intensive process. This will mean less energy is available to perform during your workout. If you eat too much, you'll gain weight and slow your progress. Furthermore, overeating can lead to gastric problems or stomach cramps. However, after your workout, don't forget to provide your body with protein and carbohydrates for optimal recovery. The OKR SPORT range offers meals rich in plant-based protein and with a low glycemic index – ideal for optimal recovery.
Do not hydrate yourself.
Any sporting activity results in a more or less significant loss of water depending on the intensity of the activity and the weather conditions. The water in your body cools it down through sweating. This is why it is very important to stay well hydrated before, during, and after your workout. Dehydration is very dangerous and quickly reduces your ability to perform. In addition, it can lead to premature fatigue and/or decreased reflexes and attention.
What to drink and when?
For any effort not exceeding 1 hour, water will be sufficient. If your effort lasts more than 1 hour 30 minutes, you can consume a sports drink with carbohydrate intake (BEAG). Indeed, the longer the effort, the more your glycogen stores are depleted and the greater the loss of sodium and magnesium through perspiration. A BEAG is a drink that contains minerals and carbohydrates and allows you to compensate for this energy loss. Any sugary drink should not be taken as a BEAG. Avoid fruit juices, soda, energy drinks which are often high in sugars and/or carbonated. These drinks will be responsible for digestive disorders and blood sugar spikes incompatible with athletic performance. You can make your own BEAG.
Did you know?
Staying well hydrated helps limit aches and cramps.
Drinking too much.
Hydration is essential for physical performance. But how you drink is also important. If you drink too quickly and all at once, you'll feel heavy. This digestive discomfort isn't ideal for sports.
Tips.
So drink in small sips every 15-20 minutes.
Do not overheat.
Warming up is a crucial step in your workout. It not only prepares your body for exercise, but also your mind. Warming up will stimulate the secretion of lubricant in your joints and warm up your muscles. If you train cold, without warming up, you greatly increase your chances of injuring yourself during your workout. Learn more about the most effective way to warm up.
Not getting enough sleep.
Performing well in training requires, above all, the ability to recover optimally. An athlete's recovery requires adequate hydration, a balanced diet, and adequate sleep. When you sleep, your body releases anabolic substances such as growth hormone, the key hormone for muscle growth. Additionally, a lack of sleep can lead to impaired concentration and attention. These disorders can lead to injuries.
