1. Breakfast is not the most important meal of the day
Your most important meal is the one you eat right after you workout. Your body has just expelled a bunch of calories and needs fuel for muscle restoration, energy recovery and rehydration. Ensure your meal has protein and carbs for a balance of quick and long term energy benefits - find great suggestions here.
2. Caffeine is more than just your morning coffee
Caffeine increases energy for your mind and body. It’s proven to improve circulation, decrease pain and help muscle preservation. This means a caffeine boost before (and after) your workout will allow you to do more reps with less resistance and reduce muscle pain upon recovery. A cup of coffee or even a supplement is a great way to get a little more out of each workout.
3. Peppermint refreshes your workout too!
Adding a drop of peppermint oil to your water or snack (in granola bars, muffins, or smoothies) can make a huge difference in your workout. Peppermint oil in water improves exercise performance, respiratory function, blood pressure, heart rate and respiratory gas exchange, plus reduces resting blood pressure and heart rate. Consider this pre-workout snack to get you going!
4. Go high intensity and be done in ten minutes!
Studies show that ten minutes of exercise (with at least one of those minutes being high intensity) reaps the same cardiovascular benefits as 45 minutes of moderate exercise. It’ll do your heart and lungs as much good as a meandering bike ride for 45 minutes. Get started with these workouts.
5. Cherries are the ultimate post workout snack to prevent soreness
The antioxidants and anti-inflammatory elements of fruits like blueberries, acai berries, cherries, pomegranates and cranberries act as a natural painkiller and cut down the amount of exercise pain you’ll feel. After your workout, have a snack that includes berries or enjoy a glass of cherry juice.