Exercise beginners have been offered a checklist detailing what they should always aim to consume when it comes to pre-workout nutrition. Experts at health and fitness site have revealed the food types to include in a pre-exercise meal, as well as tips regarding proper hydration and digestion.
Fuelling your body with the correct nutrients prior to exercise will give you the energy and strength you need to perform at your best.
Exercising on an empty stomach is generally not advisable, as you’ll lack the energy you need from carbohydrates to achieve your peak performance.
As well as handling pre-workout nutrition correctly, you should try to keep the portion size appropriate to your fitness goals.
A spokesperson for said: “What you eat before a workout is incredibly important. Look at your body as you would any other machine, like a car for example. You wouldn’t attempt a non-stop 100-mile journey with just 20-miles in the tank, would you?
“Failing to do so can make you dizzy, lightheaded, nauseated or lethargic, and it can also make you more likely to injure yourself.
“Similarly, re-fuelling after exercise gives your body what it needs to recover from the exertion and build bigger, stronger muscles.
“If you’re mindful of what you eat before and after exercising, this will maximise the benefits of all your hard work at the gym, so try and tick off each of these six points.”
Six Step Workout Nutrition Checklist For Exercise Beginners
Carbs = energy. When we eat them, they break down into glucose, enter our muscle cells, and give us fuel to exercise at our maximum capacity. If you’re strapped for glucose during your workout, you’ll likely feel weak, tired, and tempted to call it quits.
When we do strength training exercises, like weight lifting, we create small tears in our muscle fibres. When you rest, your body repairs those microtears, building up your muscles bigger and stronger than they were before—and it needs protein to do so. But that doesn’t mean you want to devour a huge burger before a workout. Instead, go for sources of protein that are easily digestible, and don’t eat too much, so you don’t get an upset stomach halfway through.
3. Acetylcholine and high dopamine
Every state of mind and emotion is mirrored by a chemical. During most training sessions focus and drive are the name of the game, which means you want high acetylcholine and dopamine levels. The best foods to achieve this are red meat and nuts. Eggs, even though they are high in acetylcholine supporting nutrients, digest rather quickly so might not be the best option.
The amount of fat you choose to consume before you exercise is highly dependent on when you’re eating and your type of workout. Fat takes longer to digest than carbs and protein, so fat provides a longer stream of energy. If you’re eating a pre-workout meal at least two hours before a workout, you’ll likely want to include some source of fat. That’s also the case if you’ll be exercising at a moderate-to-low intensity for an extended period of time (i.e. walking, hiking, biking for 1-3 hours).
Whatever you eat before a workout, you need to give your body enough time to digest it before exerting yourself. The ideal time to eat is between 30 minutes to three hours before your workout. That way you’re not still digesting when you hit the gym floor, but you haven’t gone and used up all those helpful calories yet.
Obviously, your body should be hydrated all of the time, but it’s particularly important to make sure you’re hydrated before and during exercise. A good place to start is drinking about two cups of water 2-3 hours before exercise and one cup of water 10 to 20 minutes before working out. The goal here is to minimize dehydration – which can cause low energy and muscle cramps – without drinking too much.
Milton Keynes activewear brand Gymcub Apparel opens Christmas pop-up
GymCub Apparel, the Milton Keynes born activewear and leisure brand is set to open a pop-up store at Midsummer Place, Milton Keynes following a successful launch online earlier this year. Opening at 10am on Wednesday 1st December, the brand – which has a growing fanbase in the local area – will welcome guests throughout the festive period and into the New Year, for a limited time only.
Marking the opening of its first ever physical store, the brand – known for its bold and daring designs – will sell its best-selling items including its co-ord signature tracksuits and hoodies, as well as its much-loved t-shirts, vests, leggings, and cropped tops. It will also launch a brand-new limited-edition line which will be exclusively available in store only.
Located opposite Victoria’s Secret, the stylish activewear brand which has been spotted on a host of reality TV stars including Love Island’s Connor Durman, Emma Woodhams and TOWIE’s Roman Hackett will finally be available to purchase in store for the first time ever and will celebrate by sharing an exclusive 50% discount to first time customers on Friday 3rd December.
Richard Cayless, Owner of GymCub Apparel commented “GymCub Apparel was born here in Milton Keynes, so it only felt right to open our first ever pop-up in the city. We’ve had a successful launch period, growing our community online and this marks the next step in building that fanbase further. Our ethos is all about looking great and feeling great and that will be reflected in our instore experience”
He continued “We know Christmas is always a busy period, with lots of people on the lookout for the perfect gift and we cannot wait to bring our bold and daring designs to Milton Keynes. We cannot wait to welcome everyone when doors open at 10am on Wednesday.”
The Gym offers Three Counties the chance to go ‘swear zero”
Winter is coming, Christmas is calling, and while Santa is still busy in his workshop, The Gym Group has a present for the nation that will spread yuletide cheer and positive energy in equal measure.
To keep everyone feeling good, both mentally and physically this Christmas, The Gym Group has teamed up with sustainable business owner Montana Brown to launch its campaign for the festive season, Sweat Zero. Montana has swapped the board room for the iron paradise and in partnership with The Gym Group, is offering everyone, no matter what their fitness goals, the chance to zero out on all the goodies and treats we all deserve to enjoy.
To make good on this promise, from today, The Gym is offering 5,373 free three-day passes, to those in the South East of England including The Three Counties – which is exactly the same number of average calories consumed by an adult on Christmas Day.
Speaking about the partnership, Montana said: “After the wash out that was last Christmas, we all deserve to celebrate this year. But finding a balance between keeping active and indulging can be very difficult (especially for me as I love Yorkshire puddings!). That’s where Sweat Zero from The Gym Group comes in as it’s helping the nation to enjoy the festive fitness period with free passes, allowing you to give the gym a go. No matter who you are, your shape or size, The Gym Group will help you stay active and get your body moving this Christmas so we can look after our bodies physically and mentally to make the most of the big day / the whole Christmas period in my case.”
Like the term Net Zero, Sweat Zero is all about helping to strike a balance between living your life and being fit and healthy by removing any of the guilt which can come after some serious Christmas overindulgence. Whether you want to burn off the Baileys or bench press the brussels with a three-day free pass guests can visit any of the 200 nationwide The Gym Group venues, to experience their high spec kit across cardio, weightlifting, toning and class zones plus unlimited classes and access to a team of highly qualified personal trainers.
Redeeming the free three-day pass is super simple. Just visit The Gym group website, find a gym near you, choose a day passes membership and three-day pass, then select the dates and enter the promo code SWEATZERO.
The Gym locations in the Three Counties
The Gym Bedfordshire
The Gym Luton
The Galaxy Centre
1 Bridge Street C1
The Gym Bedford
Alban Retail Park
The Gym Buckinghamshire
The Gym High Wycombe
Red Lion House
The Gym Aylesbury
6-8 Great Western Street
Friars Square Shopping Centre
The Gym Milton Keynes
The Gym Hertfordshire
The Gym Watford
Imperial Park Imperial Way
The Gym Hemel Hempstead
Leisure World Jarman Way
TipTop Outlet opens brand new store at The Mall Luton
The Mall Luton has today welcomed new store TipTop Outlet to the centre, with the retailer opening its doors to eager customers looking for premium brands at affordable prices.
The store, which covers two floors, is home to an iconic line-up of brands including Nike, Adidas, Reebok and Timberland. More affordable ranges can be found on the first floor, which is accessible via staircase or lift.
Shoppers will be able to browse a huge range of shoes, clothes, and accessories, with a fantastic mix of sought-after, limited-edition lines not readily available in other stores, and great value bargains. Items such as the Nike Jordan Limited Edition trainers that usually are not available within stores in the UK will be one of the first of a selection of unique offers at the store.
Manager of TipTop Outlet, Mutaz Alhejoj, said, “We are excited to unveil the store after working hard to get it ready over the past couple of months. Tiptop is a great place to find your next pair of favourite trainers but also to browse through our collections of branded clothes and accessories. Exclusively for the opening, we have secured many pairs of the Nike Jordan Limited Edition released in 2021. We look forward to welcoming shoppers to our store!”
The opening of TipTop comes in the same week as the newly extended Primark store fully opens at The Mall, bringing an even bigger and better range of fashion and homeware to the centre. The 10,000sqft extension into an adjacent unit sees the retail giant increasing its presence in Luton and offering a wider choice of products to shoppers.
Roy Greening, General Manager, commented: “We are delighted to welcome Tiptop Outlet to The Mall. Their unique and exciting offer is a fantastic addition to our already impressive line-up here at the centre.
Roy continued, “With the opening of the extended Primark store this week, and the opening of TipTop, all just in time for the festive season, we hope shoppers will love discovering the new lines and brands now available here”.
TipTop can be found opposite H&M in The Mall. Shoppers can access the bigger and improved Primark store through an enlarged entrance within the Mall as well as via George Street.
TipTop Outlet Luton Address
The Mall Luton