10 Pre-Workout Supplement Replacements
If you’re not a fan of pre-workout formulas for whatever reason, or you’re simply looking for a replacement that might work just as well, we’re on hand with the solution to your problems. In our latest post, we’re taking a look at 10 pre-workout supplement replacements that will help you to smash the gym minus those distracting tingling sensations.
Despite the health & fitness market being flooded with a whole host of pre-workout supplements that promise hours of energy, they often come complete with preservatives, artificial sweeteners and unnatural chemicals. So, if you’d prefer to experience a natural energy boost that will work just as well, incorporating these all-natural replacements are the way forward.
Coffee is, of course, the go-to natural pre-workout alternative. If you enjoy a coffee around 30 minutes before your workout, the caffeine will help to keep fatigue at bay. A cup of coffee from a coffee machine contains around 100mg of caffeine, which is sure to give you a boost for some time during light workouts. With that said, the recommended dosage of caffeine for enhanced performance is 200mg. So, opt for a strong coffee! It’s also worth being mindful that coffee is a mild diuretic, so it’s essential that you stay well hydrated during and after your workout.
2. Dried Fruit
For a convenient, fruity fix ahead of the gym, reach for the dried fruit. Dried fruits are a fantastic source of simple carbohydrates and a sugar kick that are easily digestible, making them the perfect, fuss-free pre-workout snack. So you might want to invest in a food dehydrator.
Oats are packed full of fiber, meaning that they release carbohydrates gradually throughout your workout. Thanks to this slow release, your energy levels are kept consistent throughout your workout, allowing you to train for lengthy intervals minus any crash. Furthermore, oats contain Vitamin B, which helps to convert carbs into energy. For an added boost, top your oats with banana and a generous serving of honey, and you’ll be good to go.
4. Trail Mix
Nuts have a high-fat content so you’ll want to avoid going overboard; however, they provide ample protein and calories that will boost you ahead of a workout. They are also the ultimate mass gaining food. Using a trail mix ahead of a workout is best for those trying to gain muscle mass. If your goal is weight loss, other natural boosts are better suited to you. You can create your own trail mix or pick up pre-prepared options both online and in store. As a rule of thumb, you should avoid those containing chocolate or yoghurt coated nuts to prevent a mid-workout sugar crash.
5. Green Tea
Although there is caffeine in green tea, it’s not the reason we’re advising it as a pre-workout. When you consider green tea contains just 15mg of caffeine, it’s a minuscule amount compared to coffee. However, green tea is packed of antioxidants and minerals that can offer you a significant pre-workout boost, so don’t overlook it.
If you’ve yet to come across spirulina, you’ve probably been living under a rock. This form of blue-green algae is packed full of antioxidants, B-vitamins and trace minerals that are sure to give you a great pre-workout boost. The best bit? It’s expensive, natural and totally safe. This powerhouse comes in powder and tablet form, so you can add it to smoothies and drinks or simply take a capsule before your workout.
7. Quick Cardio
If you’re feeling a little lethargic and taking on a workout seems impossible, or you’re heading for a weight lifting session, quick cardio can boost your energy to get you started. By simply raising your heart rate quickly, you can increase your energy, get your blood flowing and bring your energy back up so you’ll be ready to take on a workout.
If you don’t already have a fire playlist for the gym, you should do. Music can give you a workout boost and motivate you. This can be particularly encouraging for those early morning workouts when your eyes are feeling oh so heavy. Throwing on an upbeat playlist is sure to get you excited and raring to go when it comes to exercising. Of course, you’ll need a playlist long enough to last the entire workout. Not only can music boost your energy, but also increase focus and block out any distractions.
It goes without saying that lack of sleep can affect your performance when it comes to even the most basic tasks, so, when it comes to a workout, it can be a serious hindrance. If you deprive yourself of the recommended amount of sleep each evening, it can affect your body’s ability to tolerate and use glucose for energy, resulting in you getting tired faster during workouts. Getting enough sleep each evening and improving sleep hygiene isn’t something that comes with a quick fix, but, it’s definitely something you should work on if you want a long-term result when it comes to smashing workouts.
10. Proper Nutrition
Last but not least, proper nutrition can work wonders when it comes to energy levels before, during and after a workout. There are no amount of supplements and boosts that can outweigh a poor diet. Consistently providing your body with the fuel that it needs to function well is essential when it comes to not only workouts but your overall health. Proper nutrition will improve performance as well as assisting your body to recover from a workout faster.
Pre-workout supplements are dominating the market, and we suspect they are here to stay for a long time. However, an ever-growing number of athletes and fitness fanatics are opting for natural alternatives that will boost energy levels ahead of a workout. If you too are in search of natural ways to stimulate your body ahead of exercises, our top 10 tips are a great place to start. Finally, remember that you should never underestimate the power of mindset, setting goals and pushing boundaries goes far beyond supplements and energy boosts.