Whether you’re working out indoors or outdoors, hydration is imperative throughout a workout and especially before and after! Here’s how you can improve your hydration game to the optimum benefits on your performance and outcomes of exercising with these pre & post workout shots!
Pre & Post Workout Shots For Home!
1. Shot of Beetroot Juice for Pre Workout
Beetroot Juice is a supplement with a high nitrate content, that is said to improve physical performance secondary to nitric oxide, which is a component of human blood that helps dilate your blood vessels and aid faster blood circulation, as to provide greater oxygen supply. Supplementation or dietary ingestion of nitrates is known to reduce oxygen requirements during exercise and reduce VO2 max (which indicates better stamina). In measures of time taken to reach exhaustion, beetroot juice showed an association with a fatigue delay effect and exercise performance enhancement.
A short term supplementation with beetroot juice may reduce VO2, giving an ergogenic effect, at less than or equal to VO2 max intensity that makes it possible to enable increased time-to-exhaustion. In addition to improving efficiency and performance, chronic supplementation with beetroot juice may improve cardiorespiratory performance as well. Consumption of Beetroot juice should be initiated in a period of 90 minutes before athletic effort, since the peak value of nitrates occurs within 2-3 hour after ingestion. At least 6-8 mmol of nitrate i.e. juice of 5 medium sized beetroots intake is required to observe an improvement in athletic performance.
2. Shot of Amla (Indian Gooseberry) Juice for Post Workout
Amla Juice is a reservoir of Vitamin C and essential electrolytes that are of utmost importance for post workout recovery. Post workout is an immunocompromised state where the body is concentrating more on muscle recovery and storage. This makes it imperative to supplement with immune boosting nutrients and electrolytes that may be lost due to sweating, right after a workout session.
Supplementing with amla juice has shown to reduce infection rate in athletes and heavy working out individuals. It also lowers down duration of muscle soreness significantly, which aids early mitigation of muscle cramps. Vitamin C being an antioxidant, reduces inflammation in the body, which is a common after effect of exercising. Chronic supplementation with amla juice is shown to build stronger immunity and improve gut health as well as strengthening the respiratory system.
Intake of amla juice should be initiated within 20 minutes of finishing physical activity as that is when the recovery and restorative activities of the body begin. Juice of 4 medium sized amlas ensures the supply of adequate amounts of Vitamin C and electrolytes.
We hope these pre & post workout shots help you get the most out of your exercises! Do let us know your experience in the comments below. For more on workout out and fitness, check out Healthy Reads or get these tips directly from your GOQii Coach, subscribe for Personalised Health Coaching here.
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