You should definitely avoid these 5 mistakes
Have you ever done a workout and thought "Phew, that was probably nothing ..."?From the right snacks to stretching to the right refreshment - what you do or eat before your workout influences your success.We'll tell you what you should avoid.Regardless of why you train: Your success doesn't just depend on what you do after your workout - what you do before is also important.So next time you grab a snack just before training, think about whether that's a really good idea.We'll tell you what you should consider before your workout so that you get the most out of your training:
1. Don't eat right before your workout
First of all: A small snack up to half an hour before your workout is not bad to collect a little energy for the upcoming exertion.Especially early in the morning you get your circulation going and your body needs energy to be able to work.But what is important is what you eat.Some fruit, a slice of wholemeal toast with honey or Greek yogurt and dried fruit, for example, are very suitable.
Nutrition tip:Avoid high fiber foods before exercising.These keep you full for a long time because they fill the stomach, but are digested slowly.Your body is therefore only supplied with the necessary energy too late.Fiber also stimulates your digestion if you consume it with plenty of fluids.
In general, if you eat too much, your body becomes sluggish because it is busy with your digestion and cannot concentrate on training.This also applies to protein shakes.Their high protein content helps your muscle growth much more after exercise.
2. Don't go training without a goal
Before each workout, think about what you want to achieve today in order to give your workout a structure.With one goal in mind, there is a greater chance that you will actually pull off your workout.In this way you avoid listless training and unmotivated completed exercises that are unsuccessful.Use this time better.
3. Avoid static stretching before exercise
There is a lot of advice for stretching.A distinction is made between static stretching and dynamic stretching.As many studies have shown, you not only promote your mobility but also prevent injuries
When which stretching method is ideal: Static stretching is better after a workout. The strain on your muscles makes them feel stiff over time. With stretching exercises you provide more flexibility. By the way, you can also stretch on days on which you haven't had any training. Before your workout, it is better to start with dynamic stretching exercises to warm up your muscles, ligaments and tendons. In doing so, you bounce back a little in the end position. Be careful not to jerk yourself into the stretch. The aim is to activate the tissue and prepare it for your exercises.
4. Don't consume alcoholic beverages
The negative effects are obvious: even a small amount of alcohol is enough and you no longer have your body completely under control.In addition, your coordination and concentration will suffer.As a result, you may not do exercises properly and carefully, or you may overestimate your intensity.You will feel the after-effects no later than the day after, when the overloading of your muscles and tendons becomes noticeable.
5. Don't drink too much
Keeping your body hydrated is important, no question about it.Still, emptying a bottle of water before your workout is counterproductive.It is better to manage your hydration during exercise by taking small sips over and over again.Too much water before your workout will fill your stomach unnecessarily and can even cause nausea and cramps.
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