How to Get the Most out of Your Session

Nutrition

Pre-Exercise

Pre exercise nutrition greatly influences your energy levels throughout your workout.  Proper nutritional timing can allow the body to balance blood glucose (energy) throughout exercise. Depending on the source of energy or fuel a meal can linger in the stomach for up the 6 hours. Subsequently, as the most readily digested source of food, carbohydrates provide steady levels of energy. We suggest, a meal 2 hours prior to exercise consisting of low GI or slow digesting carbohydrates (oatmeal, whole-grain cereal, whole-wheat) followed by a high GI or quicker digesting carbohydrate (apple, mango, banana) within an hour of your workout.

Post-Exercise

Refuelling the body following exercise is of upmost importance. When our petrol gauge flashes in our car the first thing that comes to mind is refuelling. So, why treat your body any different? Following a workout, the meal should compromise of a blend of carbohydrates and proteins. Why, low GI foods initially act to quickly replace the glucose consumed during exercise while low GI carbohydrates and proteins deliver the building blocks of fibre, vitamins, minerals and amino acids to physiological structures.

Hydration

During a workout you lose around 1 to 3 litres of water through perspiration. Remain hydrated by drinking sufficient water prior, during and post exercise. A handy tip is to bring a water bottle to your work station, that way every time your eyes cross the bottle, you’re reminded to rehydrate.

Mindset

Thinking about the exercises you’re about to perform and their proper form will improve the rate of progression during the session. Having a preoccupied mind during an exercise session can affect the quality of the exercise and see us fall back into those negative movement patterns.

Preparation

Pre-Exercise

Warming up prior to the session at a low to moderate intensity couple with dynamic movements or stretches is a great way for the body to prepare for the exercise. Another pre-exercise technique is to use a foam roller. A foam roller can be used to stimulate blood flow and releases those overactive muscles.

Post-Exercise

Following an exercise session and normally neglected is a cool down period. A cooling down period coupled with static stretches allows the body to gradually transition to a resting state. It is known that a drop in immunity immediately follows exercise when it is suddenly halted. Therefore a gradual decrease in intensity allows the bodies systems to normalise.

Found this article helpful? Share it with your community
Share on facebook
Share on twitter
Share on linkedin
Share on pinterest
Share on reddit
Share on email
Share on print

Want to find out more?

Recent Articles

Our team actively contribute the latest health tips, exercises routines and healthy recipes to support your life’s health journey.

Connect with Optimum for Offers & Updates

Optimum Health Solutions

Enabling you to live life to the fullest.

Any health advice provided on this website is of a general nature only. Any action taken by any individual should be undertaken with appropriate and individual health guidance by a qualified health professional.

© 2021 Optimum Health Solutions | Privacy Policy
Website by Sling Digital