The Best Pre-Workout!

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Table of Contents

• Must Read Article💡

• Parker’s Breakdown: Pre & Intra Workout 🔑

• The Study 📖

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Must Read Article💡

Is honey and salt good pre-workout?

Feel tired during your workouts? Not getting the muscle contractions you want? But not sure about all of the chemicals and ingredients in manufactured pre workout drinks?

Salt and honey may be the answer! In this article by Today.com, they discuss the great benefits of salt and honey as a pre workout snack. Here are a couple of the main points. 👇👇

• Honey, a simple carbohydrate, provides a quick energy boost before endurance workouts due to its rapid digestion and absorption into the bloodstream.

• Consuming 15-30 grams of carbohydrates, such as 1-2 tablespoons of honey, 30 to 60 minutes before a workout is recommended.

• Pre-workout sodium replacement is essential for longer workouts or exercise in hot and humid conditions

Parker’s Breakdown: Pre & Intra Workout 🔑

If you are looking to:

• Increase your energy in the gym

• Improve performance

• Increase recovery

My go to pre and intra workout is for you. It is as simple as salt, honey, and fruit for pre workout, and coconut water for intra workout.

Here is why!?:

Sodium, an essential electrolyte, plays a big role in regulating fluid balance within the body. During exercise, the body loses water and electrolytes through sweat. This loss can lead to dehydration and impair exercise performance and energy levels. Consuming salt before a workout can help offset this loss by stimulating thirst and enhancing fluid retention.

Sodium ions are crucial for muscle contraction and nerve transmission. By getting some salt intake before your workout, you support proper muscle function, which is essential for improving “Pumps” or blood flow into the muscle and reducing the risk of cramps and fatigue.

Honey serves as an excellent source of carbohydrates, primarily in the form of glucose and fructose. These sugars are rapidly absorbed into the bloodstream, providing a quick and sustained source of energy for working muscles. Unlike complex carbohydrates, which take longer to digest, honey offers an immediate energy boost without causing a spike in blood sugar levels.

Fruit has vitamins, minerals, and antioxidants. Fruits like bananas, berries, and oranges provide a powerhouse of nutrients essential for energy production, hydration, and muscle function. Their natural sugars offer a quick source of fuel without the crash, while their high water content supports hydration during exercise. Antioxidants found in fruits combat exercise-induced oxidative stress, promoting faster recovery and reducing muscle soreness.

For intra-workout:

Coconut water has a unique composition, rich in electrolytes, vitamins, and minerals. Its electrolyte profile, including potassium, sodium, and magnesium, closely mimics that of human plasma, making it an ideal choice for replenishing electrolytes lost through sweat during exercise. This natural hydration solution not only helps maintain fluid balance but also supports proper muscle function and prevents cramps. Coconut water contains carbohydrates in the form of sugars, providing a quick source of energy to fuel your workout without causing gastrointestinal distress.

Incorporating this scientifically-backed pre & intra - workout snack into your routine can give you the edge you need to crush your fitness goals and maximize your potential in every workout session.

The Study 📖 

Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat

In this study, researchers aimed to investigate the effects of acute sodium ingestion on voluntary water consumption and retention during a 2-hour hydration period before exercise. Following this hydration period, subjects underwent a 60-minute submaximal dehydration ride (DR) immediately followed by a 200 kJ performance time trial (PTT) in a warm (30°C) environment. The study compared the effects of sodium ingestion with a placebo and no treatment.

Here’s what they found:

• Water consumption and retention during the hydration period were significantly greater following sodium ingestion compared to both placebo and no treatment.

• Dehydration levels following the DR were significantly lower after sodium ingestion compared to placebo and no treatment.

• Time to complete the PTT was significantly shorter following sodium consumption compared to placebo and no treatment.

These findings indicate that acute sodium ingestion can induce voluntary hyperhydration, leading to improved hydration status and performance during subsequent exercise in a warm environment.

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