Most of the time when you work out, you feel powerful and energized. But there are some days where you hit a wall: you feel groggy and exhausted and you just can’t shake it. Why is your body responding like this? How can you get rid of this feeling?
No matter what your workout preference—pilates or crossfit or anything in between—carefully calculated nutritional strategies and supplements are the key to optimizing your workouts and eliminating your fatigue.
The right pre-workout regimen will not only promote building muscle, but also protecting muscle. Appropriate nutrition will also provide your body with adequate hydration, balanced cortisol and insulin to combat fat storage, and steady blood sugar levels, all of which guarantee to aid mental recovery and maintain your immune system. By following our recommended pre and post workout meal and sticking to a regular meal plan, you are sure to regain the motivation necessary to consistently work out at your body’s peak potential, and fuel your body with the proper nutrients.
Pre-workout meals are very important to your body. Start by drinking 14-22 ounces of water 2-3 hours before your workout. This is just enough time for your body to process and absorb the water; it also ensures that your insulin and glucose levels balance out before your workout, which is important since insulin directly inhibits your body’s ability to burn fat.
Your pre-workout meal should consist of high-protein foods and carbohydrates. The quantities depend on several factors, like what type of training you do, current fitness level, and workout duration, so do some experimentation and figure out what works best for you. Also, remember to always stay at optimal hydration levels. If you don’t you will experience the same performance drops and low energy levels that you’re trying to avoid.
The following are food recommendations for a great pre-workout meal to end your fatigue and give you the energy boost you need for high-intensity workouts like crossfit:
Pre-Workout Recommendations (2-3 Hours Before Training)
- P28 bread or rice cakes with P28 Protein Peanut Butter (sold at both of our locations)
- Best Bar Ever
- Quest Bar
- Oatmeal with Protein powder
- EFX Karbolyn
Pre-Workout (20 Minutes or Less Before Training)
In this stage you give your body a last-minute round of energy to banish fatigue and help you focus so you can really kick your workout into high gear. This stage will also guarantee to maximize blood flow, which will prime your body for post-workout recovery.
The following guidelines are best suited to those doing high-intensity workouts like endurance training (for longer than 60 minutes), resistance or weight training (for 90 minutes or longer), or high-intensity interval training (HIIT).
What you’ll need:
Intra Work Out:
We recommend the following products to be taken during your workout.
- Intek BCAA
- GATJet Mass or Creatine Monohydrate
After a great workout, we always recommend replenishing your body with items such as:
- Intek Protein Shake (Great post workout meal after Crossfit!)
- Best Bar Ever
- Intek Post Workout Shake
Find your perfect balance of nutrients that works best for you with Jax Nutrition’s personalized meal plans, which include supplement suggestions tailored to your personal health routine and fitness goals.