5 Nutritional Hacks to Enhance Your Workout Performance

Most people exercise to keep their bodies strong and fit, sculpt their muscles, or lose weight. Some just enjoy being active. But whatever drives you to work out, nutrition is an important part of the process. 

The correct nutrition can maximize your workout results. Without it, it could take much longer to reach your fitness goals. But workout nutrition doesn’t have to be complicated. Here are our 5 nutritional hacks to enhance your workout performance.

Supplements For Workouts

Fresh, healthy, and nutritious food is always the best starting point in workout nutrition. However, the right supplements can work in combination with your food, to give you the strength and stamina you need. Several supplements on the market are specifically designed to cater to the fitness community. 

Some supplements boost your energy levels for on-demand energy and more endurance, like Creatine. Others are more targeted for metabolic function and post-workout recovery. GH secretagogues (GHSs) are an example of this. They are a class of drugs that stimulate growth hormone (GH) secretion. 

Hydration

After working up a sweat in the gym, you probably drink a lot of water or drink a sports drink, to revive yourself and replace those lost fluids. But staying hydrated is just as important during a workout as after it. 

Hydrated muscles are much more resistant to fatigue, and maintaining a proper electrolyte balance reduces the risk of muscle cramps. Ordinary water will help with the hydration. But an electrolyte sports drink is better for restoring electrolyte balance.

On-the-Go Workout Fuel

An on-site gym will definitely support your workplace well-being, when your schedule means going to the gym during your workday lunch break, you might end up working out too long after a proper meal. That’s why pre-made or instant protein shakes are a fitness enthusiast’s best friend. 

Make up a protein shake at home before you leave for work in the morning, and take it with you in a sports bottle. Don’t forget to take extra bottles of water with you too, to stay hydrated before and during your workout.

Alternatively, take a protein powder with you and simply add water or juice to it in your sports bottle, before going to the gym. If you’re tempted to rush out and get a takeaway before hitting the gym, don’t. It’s important to time your meals just right. Have a look at our guide to meal timing, below. 

Amino Acids – Proteins Building Blocks 

Your ability to build and sustain muscle is reliant on the levels of protein synthesis and protein breakdown that your body experiences throughout the day. That’s why a good dose of protein in a meal a few hours before a workout, or even a protein powder shake, can enhance your workout dramatically. 

But if you don’t have time for either, consider taking amino acids. Amino acids are the organic compounds that make up protein. Some can be produced in the body, while others are essential, which means you need to get them from your diet. 

Amino acids support your body’s protein requirements just like a protein-rich meal or a protein powder does. Certain amino acids also provide nutritional support for your mental well-being! Enjoy a liquid amino acid drink between meals and following a workout for peak performance. 

Get the Timing Right

To get the most out of your workout nutrition, you must get the timing right. Exercising immediately after a heavy meal will be uncomfortable. But you do need nutrition before you work out, and it’s crucial to stay hydrated while working up a sweat. Here’s a simple guide to basic workout nutrition timing.

• Before a workout — Have a good meal 3 hours before your workout, if you can. Include complex carbs, non-starchy vegetables, and protein. 
• Immediately before a workout — Drink water, juice, a smoothie, or a protein shake if there are less than 2 hours to go before your workout.
• During a workout — Sip liquids during an intensive workout such as water or a sports drink.
• Immediately after a workout — Drink enough water after your workout. Once again, water or an electrolyte sports drink are your best options.
• After a workout — Enjoy solid foods again if more than an hour has passed since your workout. Include complex carbs, non-starchy vegetables, and protein. 

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