Sluggish to start your workout?
That’s what I call a solvable problem. All it takes are carbs, caffeine, and a little bit of timing.
The first thing you will need are some carbs. You want a simple carbohydrate, such as an apple, an orange, or a handful of pretzels. This will give you energy quickly instead of taking time to breakdown and provide energy which may not be available for several hours.
The simple carbohydrate should be consumed somewhere around 1-3 hours prior to the workout. In my own experimentation, I have found that 30 minutes actually works best. This is another reason it’s worth trying slight modifications of understood concepts to best tailor them to the individual. The snack itself should be a few hundred calories and have a relatively low amount of protein and fat. If you have a sensitive stomach or just hate eating before a workout then a sports drink high in carbs will work as well.
Next, closer to the workout, you will consume caffeine. A few hundred milligrams will work well (about 12-16 ounces of coffee). Aim to consume your caffeine source 30-60 minutes prior to your workout so that it has time to kick in.
The benefits demonstrated by caffeine are both physical (improved performance) and mental (improved focus). The research on how much caffeine is less clear. I have seen several studies recommend between 400-600mg as their testing amount, however, it also seems clear that some people are more or less sensitive to caffeine than others. As with most things, I suggest taking an individual approach while understanding what is already known. This would mean I would start with a small cup of coffee (or tea or other caffeinated beverage) before a workout, observe the results, then adjust accordingly.
As a side note – caffeine is one of the most tested, safe, and proven ergogenic aids we have. Although we should be careful not to become overly reliant on it, the benefits are significant.
These are my two “go-tos” pre-workout, so if you’ve been feeling sluggish before a workout, give them a try!
Let me know in the comments how it works for you!
* This is general advice and does not take into account specific individual considerations or any illnesses or conditions you may be experiencing. It is always wise to consult your physician or registered dietician if you require in-depth nutrition counseling.
– Dr. Joe Combs