Complete guide to pre-workout: benefits, nutrients and routines

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Pre-workout is a key factor in maximizing physical performance, improving endurance, and reducing the risk of premature fatigue. Preparing your body before an exercise session not only optimizes results but also improves muscle recovery and reduces the risk of injury.

In this article, we'll explore in-depth the importance of pre-workout, the best foods and supplements to boost your energy, and the ideal warm-up routines before training.

What is pre-workout and why is it important?

Pre-workout is the set of nutritional, hydration, and warm-up strategies that are performed before an exercise session to optimize performance. Proper preparation before training has the following benefits:

  • Increased energy and endurance: Improves your ability to train for longer and with greater intensity.
  • Injury prevention: A good warm-up reduces the risk of sprains, muscle tears, and other injuries.
  • Better concentration and focus: Allows for a more effective mind-muscle connection during training.
  • Optimizing recovery: Proper preparation prevents excessive fatigue and improves muscle regeneration.

Nutrition for a good pre-workout

1. Key macronutrients in your pre-workout

To boost your performance, it is essential to include these macronutrients in your pre-workout meal:

  • Carbohydrates: They are the main source of energy. Examples: oatmeal, bananas, whole-wheat bread, rice.
  • Proteins: Aid in muscle repair and reduce the breakdown of muscle tissue. Examples: chicken breast, Greek yogurt, egg whites.
  • Healthy fats: Provide sustained energy, especially for resistance training. Examples: nuts, avocado, olive oil.

2. Pre-workout meal examples

Depending on the type of exercise and the digestion time available, here are some pre-workout meal options:

  • If you train in 2-3 hours:
  • Chicken breast with brown rice and broccoli.
  • Whole wheat toast with avocado and egg.
  • Oatmeal with banana and honey.
  • If you train in less than 1 hour:
  • Protein shake with banana and oatmeal.
  • Greek yogurt with nuts and honey.
  • Cereal bar with nuts.

Pre-workout supplementation

  • 1. Caffeine: Increases energy and endurance. Recommended dose: 150-300 mg about 30 minutes before training.
  • 2. Creatine: Improves muscle strength and power. Recommended dose: 3-5 g daily.
  • 3. Beta-Alanine: Delays muscle fatigue. Recommended dose: 2-5 g daily.
  • 4. BCAA (Branched Chain Amino Acids): Reduces muscle breakdown. Recommended dose: 5-10 g before or during training.

Pre-workout hydration

  • Drink at least 500 ml of water 2 hours before training.
  • Avoid excessive consumption of sugary or carbonated drinks.
  • If the training is intense and prolonged, consider drinks with electrolytes.

Pre-workout warm-up routine

  • 1. Joint Mobility (5 minutes): Arm and ankle circles, hip and neck movements, torso rotations.
  • 2. Muscle Activation (5-10 minutes): Weightless squats, push-ups, knee lifts and heel lifts to the glutes.
  • 3. Gentle Cardio (5 minutes): Brisk walking or light jogging, gentle skipping.

Common Pre-Workout Mistakes

  • Training on an empty stomach.
  • Not hydrating properly.
  • Not warming up properly.
  • Consuming too much sugar before training.

Pre-Workout FAQs

  • How long before exercise should I eat? Ideally, you should eat a full meal 2-3 hours beforehand or a light snack 30-60 minutes beforehand.
  • Is it necessary to take pre-workout supplements? It is not mandatory, but they can help improve performance.
  • Can I train on an empty stomach? It depends on the person. It's a good idea to test and assess how you feel.

Start optimizing your performance today!

Pre-workout is a key phase of any exercise routine, as it prepares your body and mind to perform at their best. Make sure to tailor your pre-workout to your needs and type of exercise.

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