Wellness Hub December 2017 Movement How to warm up for your workout Olivia O'Donahoo (Admin) December 5, 2017 Share Preparation is key in order to properly get ready for your work out. Being prepared allows you to have energy to fuel your workout and protein to help repair the muscles post workout. Warm up exercises Warming up helps raise the temperature of your body and your muscles so you'll be ready for exercise and help prevent injuries. Some easy warm up exercises include: Marching on the spot for 3 minutes 2-3 minutes of skipping 20 body weigh squats 5 lunges (each leg) 20 shoulder circles What to eat before you train According to Pure Warrior Dietitian Simon Austin, foods eaten before exercise should provide carbohydrates for a source of energy and be nutrient rich. It is also important for your food options to be low in fat and moderate in fibre to aid digestion. Simone says, “The best time to eat is one and a half to two hours before intense exercise. Suitable foods that are generally easy to digest include: Toast with avocado, cheese and vegemite Raisin toast with ricotta cheese and banana Crumpets with nut spread, plus a glass of milk Baked beans or egg on toast Breakfast cereal with milk Rice pudding or porridge Fruit salad with fruit flavoured or plain yoghurt Soup Smoothie Fresh, canned or dried fruit All of these snacks have included a protein and carboyhydrate source to some degree. If you are after a quick snack an hour or less before exercise then Simone suggests choosing from the following: Small bowl breakfast cereal with milk Milk shake or fruit smoothie (low fat milk) Yoghurt Fruit –fresh or canned, handful of dried fruit and nuts Why it is important to eat before you train The main aim of your pre-workout meal is to provide energy for your brain and working muscles, says Simone. “Your brain runs on glucose and your muscles are waiting for energy. Having enough energy and protein allows the energy to be used to fuel the session so you can work at your hardest and the protein to be spared for muscle building and repair.” Simone believes “If you need to sprint and have bursts of energy then carbohydrates are particularly important to be topped up on. If you are opting for low intensity exercise then your previous meal may be sufficient to fuel your session. It can be easy to over eat to compensate for what is used in exercise. How much and what you need to eat before training is very individual.” Hydration Don’t forget to include fluid – sip water and electrolyte liquid throughout the day to keep hydrated. Slow and steady wins the hydration race in this case. Supplements Magnesium and calcium work together to cause contraction and relaxation of the muscles. To support healthy muscle function, it may be useful to consider a magnesium supplement after a workout. Protein plays a vital role in helping to build and repair muscles. For an extra workout boost, try a pre-workout supplement before you train or enjoy a protein shake with water or milk after exercise.