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Everyone knows that a successful workout routine is much more than just sweating it out at the gym.

Do you know what really needs to be done before or even after, in order to get the most out of your workout?

If the answer is no, you’re at the right place! Here’s our guide to pre and post workout routines if you want to speed up the muscle building process.

Pre workout tip #1: Don’t forget to hydrate

We all know that proper hydration is essential for your health and overall well-being in general.  But did you know it gets even more important before your workout?  You need to prepare your body for all kinds of physically demanding exercises. If you head straight to the gym dehydrated, it may take its toll on your energy and motivation, as well as your muscles.  This is why it is important you drink enough water even before your workout. The same goes for your post workout routine, as drinking enough water can successfully promote the process of recovery.

Pre workout tip #2: Meditate for a couple of minutes

Even though stretching your muscles before working out is essential, you should also energize your mind as much as possible – and meditation is perfect when it comes to that. It has many amazing benefits, ranging from controlling your anxiety and reducing stress, to lowering your blood pressure and relieving pain, which makes it a perfect pre workout activity. Meditation can also help you relax and focus your energy into muscles, which inevitably leads to a fantastic workout!

Pre workout tip #3: Make sure your pre workout meals are rich in protein

Yes, we know that eating before your workout can make you feel sick, but that won’t be the case if you make wise choices that don’t compromise your well-being. The best way to get the most out of your workout is to fuel your body with the right foods, and you won’t make a mistake with meals rich in protein. Apart from these, you can always have an energy-boosting snack, which is a good choice when you’re on the go. There are a lot of amazing homemade protein bar recipes you can try, so be sure you do that as soon as possible.

Post workout tip #1: Always stretch, no matter what

Stretching is actually one of the most important factors that contribute to faster recovery after a workout; however, a lot of people consider it unnecessary and irrelevant, which is why they often skip it. If you’re one of them, you should know that these exercises can relieve soreness and muscular tension you’re likely to deal with after the workout, so be sure to always stretch, no matter what. At least 20 minutes of stretching will be more than enough for your muscles to regain flexibility and pliability, but if your muscles still continue to hurt even after it, you can always opt for useful sore muscle treatment gadgets like an electronic muscle massager that will ease soreness and tension in no time, so check it out and you’ll see an instant improvement!


Post workout tip #2: Refuel with healthy snacks

Similarly to a pre-workout snack that gives you much needed energy, you should also have a post-workout snack to promote protein synthesis and restore your glycogen storage. Snacks rich in protein and carbohydrates are definitely the best choice, as these will boost your muscle gain and speed up the process of recovery.  This is exactly what you need after a workout. You can always opt for healthy snacks like sweet potatoes with grilled chicken, or homemade protein shake that consists of peanut butter, banana, almond milk, and protein powder. Just pick your post-workout snack according to your taste and you’ll surely enjoy it!

Post workout tip #3: Allow your body to recover properly

Building your muscles isn’t just about intense workouts and spending hours at the gym.  It’s also about allowing your body to recover properly and taking some time to relax after exercising. Of course, this includes getting enough sleep at night, since a good night’s sleep is crucial when it comes to your overall well-being. Getting at least seven to eight hours of sleep is essential if you want your body to fully recover after an intense workout.  Anything less than that is unlikely to help you accomplish your fitness goals. Sleep deprivation can make you mentally weaker over time.  Not getting enough rest can negatively affect all aspects of your life – including your drive in training sessions. So, be sure to sleep tight every night and you’ll instantly feel much better every morning!


As you can see, there are a lot of things to take into consideration with your pre and post workout routines. Stick to our tips, and you’ll see great improvements in a really short period of time. Apart from building those muscles and accomplishing your fitness goals, you’ll be much healthier and feel better about yourself, which is exactly what matters most!

Scarlet is a passionate writer and regular contributor at interested in fashion, lifestyle, and health. She loves traveling, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

Click here to read more from Scarlet Gratton.

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