No matter what type of exercise regime you have, whether it is core sessions, jogging, swimming, training or matches, preparing your body for exercise is vital. Everything from stretching, recovery, sleep, the correct footwear, nutrition and energy sources are all very important to your performance. Here at Intersport Elverys, we’ll take you through some of the most important things you’ll need to do.
Nutrition and Energy Sources
For anyone who has exercise as part of their daily or weekly regime, nutrition is vitally important, as it provides you with the energy required to perform the activity. The food and energy sources you consume impacts on your performance levels in terms strength, training and your bodies ability to recover. Carbohydrates are important to have before an intensive exercise session, while taking protein post workout helps the muscles recover. Choosing from a wide-variety of nutrient-dense foods helps you increase intake of vitamins, minerals and other essential nutrients. If you have nutritional gaps within your diet, then may consider a multivitamin as they are a great way to boost your immune system and help keep your body at its peak. Here at Intersport Elverys, we have Opti-Men multi-vitamin capsules which help to support metabolic & immune function, while also reducing fatigue. You can find them in-store (when they reopen) or online HERE.
There are lots of things you can do to prepare yourself before any workout or training session. Take a look at some of the key aspects you should consider.
1 Drink plenty of water throughout the day and around activity as needed. Water is the most abundant substance in the body and all cells need it to function.
2 Getting between 7 & 9 hours sleep is key to having your body at its optimum.
3 Eat the correct food and consume the correct energy sources between 2 & 3 hours before your session. Carbohydrates are the primary fuel source utilised during exercise and can be stored as glycogen within the muscles and the liver.
4 Taking multi-vitamins can help your straighten your immune system, when taken daily.
5 As well as multi-vitamins, taking a pre-workout supplement which includes caffeine, vitamins, creatine and aminoacids such as Optimum Nutrition Gold Standard Pre-Work Out, can really help your performance.
7 Creatine is also a good supplement to take if you are looking to build muscle and power. On the days you workout, some research shows that it is better to take creatine shortly before or after you exercise. On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days. Here at Intersport Elverys we have Optimum Nutrition Creatine, which you can pick up in-store (when they reopen) or HERE.
8 If you are looking for a supplement to help fuel and repair you body during a workout, taking Optimum Nutrition Amino is perfect. It accelerates muscle recovery, while also improves energy levels and focus.
After workouts and exercise, it’s vital that you give your body every chance to recover. There are lots of ways to do this. Take a look at some of the key aspects you should consider below:
1 Consuming protein with 15 to 60 minutes after your workout is vital for maximum recovery. A quick option could be the Optimum Protein bar, if you have no meal prepared. Protein powders are also a fantastic option to have in your gear bag and we have Optimum Nutrition Whey Gold Standard in multiple sizes in-store and HERE. Protein powder can also be used in cooking, for cakes, pancakes and more.
2 Like with pre-workout, drinking water is very important as it helps you re-hydrate and recover.
3 Using stretch bands and rollers really helps with muscle aches or DOMS (Delayed Onset Muscle Soreness). Find out more HERE.
4 Getting between 7 & 9 hours sleep is key to helping your body recover.
The most important thing to do after hard sessions, is to REST. All of the above steps will really amplify your recovery and have you raring to go for your next exercise session, workout, training session or game.
If you are looking for workout ideas, footwear advice or other sporting tips, head over to our blog HERE. Alternatively, you can head into one of our stores nationwide (when they reopen) and talk to one of our expert staff. Take a look at all we have to offer on our website HERE.