Time is a precious thing and you’re dedicating a chunk of it to your workout routine, which is awesome! But are you getting the most out of it? With life being so busy it makes sense to maximize the time we spend working out to ensure we’re truly gleaning the benefits and helping our body and mind to function at its best...before, during and after.
Here are 5 ways to get more out of your workout:
1 - Prepare
Being prepared can make all the difference to ensure you’re in the right frame of mind before you get your sweat on. No matter what your workout preference is, outside, at the gym or at home, make sure you have everything you handy beforehand. Prepare your bag the night before to prevent rushing, and even worse, forgetting. We’ve all been there...forgetting the water bottle or protein bar only to leave you starving and parched. Not being prepared can lead to unnecessary stress during your workout, too, which isn’t helpful to our bodies mentally or physically. Keep your needs simple -- shoes, clothes, workout towel, a water bottle or two, and several well-balanced snacks. If you live in a warmer climate, pack a snack that won’t melt like Rise Bar’s Almond Honey or Snicker Doodle mini bar.
2 - Stay Hydrated Throughout the Day
This is a no-brainer but sometimes in the busy-ness of the day, we can forget to hydrate properly. This little oops can force us to chug too fast before a workout or worse, not hydrate at all. Ensuring your body is hydrated well before your workout allows you to focus on working out without the side effects that dehydration can bring such as muscle cramping, lightheadedness, and fatigue. Proper hydration also helps to flush your body of toxins, clear your lymphatic system, and move lactic acid build-up from your muscles for proper recovery. Going back to point #1, prepare several re-usable bottles with the amount of water (and electrolytes) you need throughout the day and keep it in plain sight, if possible, as a reminder to keep sipping throughout the day. Some people use checklists and apps to help with this, as well.
3 - Eat a Healthy Snack After Your Workout
Eating a healthy snack with the right balance of carbs and protein after your workout can help your body recover and rebalance. Protein encourages muscle repair. Carbs help to replenish your energy and can even enhance protein absorption into your muscle tissue. But it’s important to note that not all snack bars and protein drinks are created equally. Many of them contain too much sugar, preservatives, and other artificial ingredients that can do more harm than good to our bodies after a workout. Keep the ingredient list clean and be picky with your choices. Not sure which bar to choose? Give one of our variety packs a try! We offer plant-based and whey protein options with a variety of flavor combos to choose from.
4 - Eat Protein Before Bed
Protein bears the complete amino profile needed to re-build and repair your muscles after a workout. This process doesn’t have to stop after your workout. Studies have shown that eating a protein-rich snack at bedtime can keep the amino acid and protein synergy going throughout the night(1). On workout days, opt for one of Rise Bar’s mini bars as a healthy after-dinner treat instead of dessert to help your body repair and rebuild while you snooze. Our Mint Chip or Chocolatey Coconut mini bars are a healthy indulgence that you can feel good about!
5 - Listen to Music
A 2014 study showed that listening to music during your workout can enhance your performance by proxy of enjoyment (2). It also concluded that it could be an effective strategy for motivation, increased intensity, and consistency with your training. This could be why certain music-themed spin and dance-type exercise classes are so popular. Whatever your workout style is, indoor, outdoor, individual, or in a class, music could be the very thing that helps you get more out of your workout and take it to the next level!
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