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9 Best Things to do Before a Workout

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Rating: 4.5; Vote: 2

These are the best things you can do Before your workout to maximize energy, muscle growth, and fat loss. Find out exactly what pre-workout foods to eat before the gym to improve your exercise performance. You'll also learn about two natural and effective pre-workout supplements. Finally, you'll discover the truth about stretching before a workout, how it can be harmful, and how to properly set up your warm-up. Doing certain things before a workout can help increase vascularity, improve energy, and boost your overall performance leading to a far better workout and more impressive results both in terms of muscle growth and fat loss. So today I want to go over 9 of the best things you can do before your workout to maximize your results. And first I want to start with something that most of you already have in your home, baking soda. Most people don't know that sodium bicarbonate or baking soda can be used to enhance gym performance. Baking soda is beneficial due to the fact that it's a mildly alkaline salt that can help regulate the ph levels in your muscles. To put it simply, In chemistry, pH is a scale that's used to indicate how acidic or alkaline a solution is. A pH of 7. 0 is considered neutral, and a ph of7 also happens to be the normal ph level within muscle cells. Your muscles function best when they're in this neutral pH state, but the exercise itself can have an effect thatchanges your muscular ph levels. You see during anaerobic exercise, which is basically any form of high-intensity exercise like heavy weight lifting or sprinting when you're working in that anaerobic state your body's demand for oxygen exceeds the available supply. So as a response the anaerobic energy pathway gets stimulated, and this pathway is primarily fueled by carbohydrates in the form of glucose, but aside from that it also causes an increasein the production of lactic acid. Excessive levels of lactic acid in your muscles causes pH levels to fall below 7, which disrupts energy production and your muscles' ability to contract, leading to a reduction in exercise performance. Fortunately, baking soda, with its alkaline pH of 8. 4, can offer a solution for these lactic acids. By taking baking soda you can raise blood ph levels slightly, which allows lactic acids to move from the muscle cells into the bloodstream. And that process results in a reduction of pH within your muscles. This improves your muscle's ability to continue to contract and produce energy and has been proven to do so by a number of scientific studies. (12) For example, we have a study that examined the effects of taking baking soda 60 minutes before performing squats and bench presses to failure. (13) As you can see in the graph from the study there was definitely an impressive increase in squat performance (14) After taking the baking soda, the participantscould do around eight more squats over the course of three sets than they could when they were not taking it, which is a significant increase. With that said, the study only found a performance increase in the squat but it finds a boost in bench press performance. This could be because the squat uses larger muscles than the bench press, but more research would definitely help. The other thing to keep in mind is that not everyone reacts the same to baking soda. While some experienced positive effects, others experience adverse effects like stomach discomfort, nausea, and water retention. That's why you might want to try out a small dose first before trying the standard dose; for example, taking only one-fourth or one-third of the normal recommended amount on your first time is a good idea. And the usual recommended dose is 90 to 135 mg per pound of bodyweight about 60 to 90 minutes before exercise. Now if baking soda doesn't sit well with you, another proven single-ingredient supplement that you can take before your workout in place of baking soda to reduce lactic acid is beta-alanine. Even though beta-alanine is a nonessential amino acid and it works a little differently it still provides a similar effect that can help you squeeze out a few extra reps when you would normally fail. It does this by working with another amino acid known as histidine, to produce carnosine (14. 1, and similar to baking soda carnosine has a pretty big impact on your muscle's ph levelshelping you perform better with high-intensity activities. When you take around 2 to 5 grams of beta-alanine it mightgive you a feeling of pins and needles in your extremities like your hands and a tingling sensation on your lips but you should notice a reduction in lactic acid and an improvement in performance. Even though the tingling sensation may feel scary for a beginner you shouldn't worry because beta-alanine is a naturalamino acid and it's considered a very safe supplement I'm not sure about the stretching part. because if I tried those Frankenstein things without actually stretching first I would pull a hammy. I mean I get it a static stretch of 50 seconds can cause all kinds of problems if you try to lift right afterwards but I don't think 10 to 20 second stretches will be detrimental to working out.
Date: 2021-12-23

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Comments and reviews: 9

Logan
For the past couple weeks I have been intermittent fasting. Im not doing it quite right way I just have my eating window between noon and 8 PM. I get up in the morning and work out before noon around 10 AM. I work from home so Im able to do the schedule in the winter time anyway. Ive heard that you burn a little bit more fat on an empty stomach/fasted. So thats what Ive been doing. I feel like it works
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YuriGaDaisukiDa
biochem 101. your stomach acid has a PH of 2-4. when you take an alkaline supplement, weather it be kangen water, kale, or sodium bicarb, it mixes with this extreme acid and is regulated by the body's homeostasis. to put it simply, your diet has very very very little to do with the ph of your blood and muscles. and if it did, you would die.
all this PH stuff is legit BS
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Seven
For me baking soda NO, baking soda is a chemical with many inorganic ingredients like preservatives and anticaking agents, I am not a doctor but taking it does not sound right. I will stick to natural food sources as much as possible. Besides its called Baking Soda because its supposed to be used for baking not eating
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Jeremy
I've seen another fitness YouTuber recommending taking high amounts of vitamin C throughout the day. Would you say it's still beneficial to take vitamin C post workout, and just avoid taking it pre workout or avoid although on training days? Will it hinder the muscle repair process?
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Anna
So you're recommending consuming protein and bicarb before a workout? Simultaneously?
Protein needs acids to digest and bicarb is anti-acid. This is how to get indigestion.
What would be an acceptable space of time between them?
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Chase
I highly disagree with the plan your workouts part of the video. Thats 100% opinionated, hence why he didnt post facts. I shoot in the dark every workout and shock my muscles regularly
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John
Love this guy, but too much info is just. Well. Too much. I wish we could just get a 4, 5 step program for us guys who basically just wanna look good in a t shirt.
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Hunterberg
back when I was in highschool the gym teacher would say to do static stretching. can't believe I was thought this in school such retard teachers.
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Marcin
Baking soda will be neutralized by stomach acid (might cause burping) and pH of human body is tightly regulated by kidneys and not by what we eat.
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