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warm-up exercise

What you do before a workout can either make or break your training session. Prep for a winning workout with these tips!


orking out is healthy. We all know this; that's why we do it. We want to get fitter and stronger while looking good and feeling fabulous. However, we don’t always take the healthiest route. For example, you do you ever look to artificial pre-workout supplements to give yourself a boost before you train?

If you do, it's no surprise why; getting pumped up for a great workout is often the biggest battle in training. With so much of our energy being spent at work, on our relationships, and our other hobbies and pursuits, it's little wonder that so many of us rely on chemical stimulants to get us through our workouts.

Although they claim to help us get more out of our fitness regimes, so many pre-workout supplements are made from artificial ingredients that can harm our overall health in the long term.

If you're reaching for the quick fixes before you head to the gym, then you can benefit from taking a look at your nutrition, as well as your other lifestyle choices. What we eat and what we do before a training session can have a massive impact on our workout, as well as the results we get from our training.

In light of this, here are 9 tips to remember when it comes to pre-workout nutrition and pre-workout habits:


Be Proactive with Protein

Have some plant-based protein before your workout. It's best to have it an hour or two beforehand, as protein takes a while to digest. Most people know that having protein after a workout is helpful for muscle tissue repair. However, this process is more efficient when you also have protein before your workout, as it supplies your body with the amino acids required for building tissue as the exact moment your body starts to recover post-workout.

Protein can also help to keep your blood sugar stable, which means you’ll maintain better focus throughout your workout.

There are many whole food sources of plant-based protein, including tofu, tempeh, chickpeas, beans, lentils and peas - but having a delicious, easy-to-digest smoothie is often the easiest way to get your pre-workout protein.


Keep Your Carbs Complex

Carbohydrates are a crucial macronutrient to get in before a workout because they provide an easily accessible source of energy. Starting your workout with full glycogen stores will prevent your body from breaking down muscle protein for energy.

However, not all carbs are created equal. Be sure that your pre-workout snack or meal is rich in complex carbohydrates, which includes vegetables like sweet potatoes and pumpkin, whole grains such as brown rice, quinoa and barley, and even wholemeal bread and pasta.

As a rule, avoid anything that is highly processed, with a long list of unidentifiable ingredients.

Try adding a banana or two to your pre-workout protein smoothie


Have a Banana

For many of the world’s leading athletes, bananas are the number one fruit. Meanwhile, many of us are still afraid of the sugar content of this magical energy booster.

Bananas contain three natural sugars; sucrose, fructose and glucose. Even just reading these words sparks fear in the hearts of many health-conscious people, but this is absolute madness!

These sugars, when combined with the banana’s vitamins and minerals and its high fibre content, allow this super fruit to provide us with an instant, sustained and substantial boost of natural energy.

Try adding a banana or two to your pre-workout protein smoothie or, for even more natural energy and hydration, try our coconut water powder.


Eat Light and Right

Save your big, healthy feast for after your workout. Ideally, we should aim to eat around half the calories we're expecting to burn during the workout, but don't overthink it; simply make sure you're not exercising on an overly full stomach to avoid cramping and feeling lethargic. Eating light and right will help you perform at your best.

What we eat is super important, but there are some other essential elements involved in healthy workout preparation. One of the many benefits of regular exercise is an increase in energy and vitality, but if we struggle to find the strength to workout in the first place, we end up turning to stimulants. This is a vicious cycle that only pushes us further away from our goal of feeling naturally energised.

The following 5 points work alongside proper nutrition to boost our mood and prevent injury while getting us buzzed (naturally!) for a killer workout.


Water is the Way

Water is essential for our bodies to function correctly, and exercise is one of the quickest ways for our water stores to be depleted. We all know how important it is to drink water after our workouts, but make sure you've had plenty of water before you begin exercising to avoid mid-workout dehydration.

If you’re not well hydrated before you begin your workout, you’re at risk of getting a headache, suffering from poor coordination and a lack of energy, and are likely to end up in a terrible mood. You’ll be amazed at how getting hydrated can increase your energy levels and stamina. Aim to drink a litre of water in the couple of hours before your workout.


Find a Natural High

Instead of getting artificially fired up with stimulants, remember that there are many natural ways to get in the mood for a workout. Everyone is different, so some of us might find that listening to certain kinds of music can get us pumped up for a great workout, while others might get excited by setting goals and saying positive affirmations.

Even just spending some time with our eyes closed in a quiet room, envisioning our goals and clarifying in our minds what we want to get out of our workout could be all it takes to stoke the fire.


Be Prepared

We often make excuses for why we don’t get around to working out, but fortunately, there is a way to combat this; always be prepared.

Being prepared encompasses everything from having a precise workout plan, having all your gear packed and ready to go, as well as having all your healthy meals prepped for the week. If you’re running out of ideas for healthy plant-based meals and snacks, here’s something to get your taste buds tingling.

Don't cut stretching out of your pre-workout routine



An injury is the last thing you need, so don't cut stretching out of your pre-workout routine! However, it's crucial that you understand that not all kinds of stretching are helpful (or even safe) before a workout.

Static stretching, for example, is ideal for post-workout recovery but should be avoided in your pre-workout routine. Dynamic stretching is the best way to prepare your body for a workout because you move while you stretch.  Not only does dynamic stretching activate your muscles, but it also improves your range of motion and body awareness.

Warming up in this way enhances muscular performance and power, so check out this dynamic warm up to prep for your next workout.



When we are sleep deprived, we’re not only more likely to injure ourselves during exercise, but we’re also prone to bingeing out on processed junk foods, drinking too much caffeine, and even making excuses to avoid training altogether.

Getting a good night’s sleep before your workout is one of the most useful things you can do to ensure you perform at your best and, more importantly, actually enjoy your workout. Tropeaka Sleep Herbal Infusion is a comforting, organic herbal tea blend that will calm your senses and ease you into a blissful night’s sleep.


So there you have it, 9 powerful points you can use to make your next workout a winning workout!



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