How to Increase Energy for workout?

EnergyWhat are the best ways to increase your energy for a workout? Low energy levels can seriously affect your workout. It can affect the intensity and sometimes cause you to cut your workout shorter than planned. There are numerous pre workout supplements you can take to boost your energy but they can be costly.

Let’s look at some natural and cheaper methods to increase your energy before you hit the gym or go for that run. We will look at which vitamins can give you an energy boost and which foods can also get your energy levels soring. Which vitamins are essential for the use and production of energy?  The B vitamins are responsible for the body’s production and use of energy. They assist the body in oxygen utilization. There are a total of 8 B vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cyanocobalamin (B12). To get the most out of B vitamins its best to take them as a group. You can buy vitamin B complex which has all the 8 B vitamins in one tablet.

The B vitamins are water soluble so your body does not retain the vitamins for later use. If you have enough of the vitamin B vitamins in your system your body will flush out the excess.

 The Best Pre Workout Foods

Bananas are a great pre workout snack. They digest quickly so can be used as energy in no time. They contain potassium which aids in maintaining muscle function. Lack of potassium can cause muscle cramping and fatigue.

Smoothies also give you a great energy boost. You can throw in some fruits and vegetables. Your body will digest liquid a lot quicker than solid foods, so it really is instant energy!

Remember to never train on a full stomach. You will feel sluggish and there is always the chance of being sick. Have your pre work out snack about 30-45 mins before training. Increased energy will make a huge difference in your work outs. It will also keep you in a more positive mind set as you power through your training!

Best Way To Build Muscle?

To build anything in life, you need the raw materials. The same applies for building muscle. If you were to build a house then you would need the bricks and you would also need the labour. In terms of building muscle, the bricks would be protein and the labour would be a pre workout carb snack. A pre workout snack will give you the energy to power through your workout. Protein would be consumed after your workout to help repair the muscle tears you caused during your workout.

Another key element in muscle building is rest. Rest is where the magic happens : ) If you don’t get enough rest, then you will not have recovered enough for your next workout. Rest allows the body to create new and repair damaged muscle fibres. You can then lift more weight and control the weight better as you now have more fibres to call on as well as stronger fibres depending on the workout you are doing.

Now we have covered what to do before and after your workout we will concentrate what you need to do during your workout. There are two ways to build muscle. You can build muscle by continuing to lift heavier weight for low reps e.g. 3-6. This will create size and muscle thickness as well as muscle strength. The other way to build muscle is to lift weight in a controlled manner especially the negative part of the rep. The weight should be around 80% of your one rep maximum (This is the amount of weight you can lift for just one rep before failure) The rep range would be 8-12 reps. Lifting weight in a controlled manner will not only develop the stabilizer muscles that are not worked lifting heavier weight but will also help you to avoid injury. The best way is to mix the two. This will not only shock your muscles into growth but will also be more exciting by mixing things up.

In summary, make sure you are having a pre workout snack to power you through your workout. Mix the two methods of building muscle. Heavy weights using low reps and controlled weights using higher reps. Refuel with a protein meal. This can be in the form of a protein shake or a meal including protein. The most important of all is rest! Make sure you allow yourself plenty of time between each workout. Over training is as bad as under training. Follow these guidelines and you will be well on your way to developing more muscle!