If you have never been to a gym before and you don’t know what to do there, what the machines are for and how they operate then a gym can be an intimidating place. You might have questions like why is everyone better dressed and how are they doing this or that exercise can be some other questions popping in your head. Well, a gym workout certainly is a great way to get to your fitness goals but you need to know the basics and a little knowledge never hurts anyone.

What To Drink Before, During And After A Workout?

In the olden times when much was undiscovered about bodybuilding, athletes and trainers did not know much about things that modern science has figured out. Now there are scientific breakthroughs and researches that are being conducted for everything and there is scientific proof that you should eat before, during and after workout. Now let’s learn about post and pre-workout meals.

What To Drink Before Workout?

Fuelling up before a workout is essential. Look at it this way- you can’t drive an empty vehicle and so can you not workout on an empty body. This is why a pre workout meal or drink is important. Here is what you can use.

• Caffeine

You can use a cup of coffee or a cup of green tea or black tea to get the much needed caffeine. Caffeine is a stimulant for the central nervous system and increases your alertness levels and improves your strength.

• Citrulline Malate

Another thing that works great as a pre gym workout drink is Citrulline Malate. It is an amino acid that improves blood flow, and boosts muscle oxygenation. Citrulline Malate also gives energy and nutrients to boost your performance.

• What To Drink During Workout?

There is no way better than staying hydrated to boost your exercise performance. If you indulge in a full body workout then you need to stay hydrated to keep yourself going and improve your endurance and strength. Here is what you can try.

• Water

If your workout plan includes getting moderate exercise then water works perfectly fine for hydration and for keeping your performance up to the mark. Our body loses electrolytes through sweat when we workout so having water helps us stay hydrated.

• Betaine Anhydrous

If you are indulging in an intense workout or exercise outdoors then you should get Betaine Anhydrous, a molecule which comes from a breakdown of Choline that is found in white germ, and spinach.

What To Drink After Workout?

A great post workout meal or drink is more important than you think as it helps your body to restore the lost energy and helps in maximising your recovery and gains. Here is what all you can try.

• Electrolytes

Getting your gym diet right is an important part of your entire workout routine. So, what you must have after an intense workout session is to re-energise your body and your fluids and electrolytes. You should have these to avoid cramps and fatigue.

• Protein

Most athletes try to have their protein within 30 to 45 minutes post workout and that’s for a reason. The fact of the matter is that having protein after a workout session lets your body absorb the protein over time and help your muscles recover.

Get FITFEAST to get in touch with certified nutritionists who offer personalized diet plans and pay personal attention to create a customised diet plan for you.

How To Do Proper Workout In Gym?

A good gym workout can be a start to a great day or boost your mood in the middle of the day if you know what you are doing at the gym. It is important to have a good workout and do it right to see results and to make your sessions at the gym effective. Here are some tips you can use for a proper workout session.

• Be prepared and get the right equipment.
• Get running shoes because they are suitable for all kinds of workouts.
• Get the right workout gear so that you feel comfortable during a session.
• Make sure you eat right before, during and after workout.
• Check up for any persisting medical conditions you might have.
• While going to the gym carry your own water bottle, gloves and sanitizer as a precautionary measure against Covid-19.

How To Workout In Gym To Gain Muscle?

If you want to build some muscle then getting into a proper workout routine is the best way to do it. If you want to build muscle here are the things you need to do: Lift heavy, eat right and get enough sleep. Doing these three things can be seemingly simple but they are a real struggle which is exactly why you should get FITCOACH– an AI enabled fitness coach, something that learns all about your fitness needs and goals and recommends workouts accordingly. It has an advanced recommendation engine to offer intelligent individual assistance to every member.

How Many Hours To Workout In Gym?

You can join the best gym near you but if you do not know how much time you should spend at the gym and how exactly you should spend it then it will be in vain. The answer to the question- how many hours you should spend at the gym varies from person to person. It depends on factors such as fitness levels, the type of workouts you are indulging in, your diet, the amount of rest time between reps, and other such factors.

How To Make A Gym Workout Plan?

Taking that gym membership and investing in your health and fitness is one of the best things you could do for yourself but like everything else your gym workout needs to be planned as well. Here are some tips you could use.

• Understand your fitness levels and assess your goals.
• Start slow and make progress as you go.
• Give High interval intensity training a shot.
• Give your body the time to recover.
• Be flexible and if you are not feeling well take some time off.

What Should We Eat Before & After Workout?

Having a workout plan in place is good but what you also need to focus on is that you eat right pre and post workout so that your efforts yield the best results. Here are what all options you can consider.

What To Eat Before A Workout?

Here is what all you can eat before a workout session to prep your body and make sure it has the energy you need. Here are all the options you have:

• Whole Grain Cereals- Includes Whole wheat toast, and Brown rice.
• Fruits like bananas and apples, Low fat yogurt, Boiled eggs, Smoothies and Vegetables.

What To Eat After A Workout?

Here is what you should eat after a workout to help your body recover and repair. You can refuel your tank with any of the following options:

• Fluids- Hydrate. Drink water, as much as you can as you lost a lot of it by sweating it out at the gym. You can also have freshly prepared homemade juice.
• Nuts- Includes cashews, walnuts, pistachios and almonds.

If you are now more than willing to join a gym or want to get a step closer to fitness then do it with FITPASS– India’s largest network of gym and fitness studios that offers you the freedom to workout wherever and whenever you want. You can choose from 1,50,000+ workout sessions and 4000+ gyms and fitness studios across the country.