How to Boost Energy for Workouts: Essential Habits and Natural Supplements

Having enough energy to perform your best during workouts is crucial for achieving consistent results. However, a busy routine, stress, and lack of sleep can quickly drain your energy, impacting your performance. Here, we’ll explore key practices and natural supplements that can help boost your energy so you’re always ready for the next workout!

1. Prioritize Sleep

Sleep is the best “supplement” for the body. A good night’s rest promotes muscle recovery, improves mood, and regulates hormones essential for physical performance. Aim for 7 to 9 hours per night, and try to keep a consistent sleep routine to optimize recovery and energy levels.

2. Stay Hydrated

Hydration directly impacts performance. Even mild dehydration can lead to fatigue and reduced strength. Drink water consistently throughout the day, and if needed, consider natural electrolyte drinks to replenish minerals lost through sweat.

3. Pre-Workout Nutrition

What you eat before a workout can make a big difference. Opt for complex carbs (like oats and sweet potatoes) for sustained energy and light proteins (such as Greek yogurt or whey protein) to support your muscles.

4. Natural Supplements for Energy

Here are some natural supplements that can be powerful allies:

• Caffeine: Stimulates the nervous system, helping to improve focus and reduce perceived effort. It can be consumed through coffee, green tea, or pre-workout supplements.

• BCAA (Branched-Chain Amino Acids): Essential for muscle recovery and reducing fatigue. They can be taken before or during workouts.

• Creatine: Popular in the fitness world, creatine helps with energy production and enhances performance, especially in high-intensity activities.

• Adaptogens like Ashwagandha and Rhodiola Rosea: These herbs help the body cope with stress, improving energy and physical endurance over time.

5. Recovery Practices

Recovery techniques, such as stretching, massage, and breathing exercises, help relax muscles and reduce fatigue. Recovery is key to ensuring your energy levels stay high for your next workout.

Bonus Tip: Along with proper nutrition and rest, adding quality supplements can make a big difference in your performance.

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By

Emerson Secco

Professional Bodybuilder Coach / Personal Trainer

Advanced Nutrition Specialist

Foods That Cause Intestinal Inflammation and How to Avoid Them for Better Gut Health

The health of our gut plays a crucial role in our overall wellness, affecting not only digestion but also our immune system, energy levels, and even mood. However, certain foods can disrupt this delicate balance by triggering inflammation in the intestinal lining. In this post, we’ll dive into the foods that commonly contribute to intestinal inflammation, their impact on our health, and tips for healthier alternatives.

1. Processed and Ultra-Processed Foods

Foods like chips, cookies, fast food, and frozen dinners are often loaded with additives, preservatives, and refined sugars. These can disrupt gut bacteria and provoke inflammatory responses, increasing discomfort and long-term health risks.

Alternative: Choose whole, unprocessed foods as often as possible. Fresh fruits, vegetables, and whole grains offer fiber, vitamins, and minerals that support a healthy gut microbiome.

2. Refined Sugars

Refined sugars, found in sweets, sodas, and many packaged foods, can promote the growth of harmful bacteria in the gut. This imbalance can irritate the gut lining, increasing inflammation and contributing to symptoms like bloating and discomfort.

Alternative: Opt for natural sweeteners in moderation, like honey or maple syrup, and focus on whole fruits for a naturally sweet and fiber-rich option.

3. Gluten

While gluten doesn’t cause inflammation for everyone, those with celiac disease or gluten sensitivity can experience serious intestinal inflammation when they consume wheat, barley, or rye.

Alternative: If you’re sensitive to gluten, explore gluten-free grains like quinoa, buckwheat, and rice. Be mindful of gluten-free processed foods, which can sometimes contain additives or refined sugars.

4. Dairy Products

Dairy can be difficult to digest for those with lactose intolerance or sensitivities to milk proteins, leading to inflammation, bloating, and cramping.

Alternative: Try lactose-free or plant-based milk options, like almond, oat, or coconut milk. Additionally, probiotic-rich options like kefir or yogurt (for those who can tolerate them) may benefit gut health.

5. Refined Vegetable Oils

Oils like soybean, corn, and sunflower are high in omega-6 fatty acids, which, in excess, can disrupt the omega-6 to omega-3 balance, leading to inflammation in the body.

Alternative: Swap refined oils for healthier fats like olive oil, avocado oil, and nuts, which offer anti-inflammatory properties and support heart health.

6. Alcohol

Alcohol can irritate the gut lining, disrupt the gut microbiota, and contribute to intestinal inflammation, especially when consumed in excess.

Alternative: Drink in moderation if you choose to consume alcohol. Incorporating water, herbal teas, or mocktails can also be a refreshing and healthier choice for your gut.

7. Processed Meats

Bacon, sausages, and deli meats often contain preservatives like nitrates, which can irritate the gut lining and lead to inflammation.

Alternative: Opt for lean, fresh meats or plant-based proteins. When buying processed meats, check labels for nitrate-free options and choose minimally processed varieties.

8. Artificial Additives and Sweeteners

Artificial sweeteners, like aspartame and sucralose, can negatively impact the gut microbiota and may contribute to inflammation. Additionally, artificial colors and preservatives have been linked to digestive disturbances.

Alternative: Read ingredient labels carefully and reduce artificial sweeteners. For a healthier option, try natural flavors like lemon, mint, or cinnamon.

Supporting Gut Health: Tips for Reducing Inflammation

1. Focus on Whole Foods: Eating a diet rich in fresh fruits, vegetables, whole grains, nuts, seeds, and lean proteins supports a diverse and balanced gut microbiome, reducing inflammation.

   
   

2. Include Anti-Inflammatory Foods: Foods like fatty fish (salmon, sardines), turmeric, ginger, leafy greens, and berries contain compounds that help fight inflammation naturally.

   
   

3. Stay Hydrated: Water is essential for digestion and helps to move waste and toxins through the body, reducing the risk of inflammation.

   
   

4. Limit Alcohol and Sugar Intake: Both can disturb the gut microbiome and contribute to inflammation. Enjoy them in moderation and focus on healthier substitutes when possible.

   
   

5. Practice Mindful Eating: Eating slowly and mindfully can improve digestion and reduce the likelihood of gut irritation. This also helps you recognize food sensitivities that may be unique to your body.

Final Thoughts

Protecting your gut health is essential for maintaining overall wellness and preventing digestive discomfort. By limiting or avoiding foods that trigger inflammation and focusing on a balanced, whole-food diet, you can support a healthy gut and reduce the risk of chronic inflammation. Remember, each body is different, so it may be helpful to consult with a healthcare provider or nutritionist to create a personalized approach to your diet and wellness.

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By

Emerson Secco

Professional Bodybuilder Coach / Personal Trainer

Advanced Nutrition Specialist

The Benefits of Functional Training for Improving Physical Performance

Functional training has gained significant popularity in recent years, and for good reason. It focuses on movements that mimic daily activities, helping to enhance overall physical performance, improve muscle balance, and prevent injuries. Whether you’re an athlete looking to up your game or someone who simply wants to stay fit and healthy, functional training can be a valuable addition to your workout routine.

What is Functional Training?

Functional training involves exercises that train the body for activities performed in everyday life. Unlike traditional strength training, which often isolates specific muscle groups, functional training emphasizes multi-joint movements that work multiple muscle groups simultaneously. This approach not only builds strength but also improves coordination, balance, and flexibility.

Key Benefits of Functional Training

1. Enhanced Strength and Power

   • Functional exercises like squats, lunges, and kettlebell swings mimic natural movements that engage various muscles. These compound exercises help build strength and power, making it easier to perform everyday tasks and improve athletic performance.

     
     

2. Improved Flexibility and Mobility

   • Functional training incorporates a range of motion exercises that promote flexibility. By consistently stretching and strengthening muscles, joints stay healthy and mobile, reducing the risk of stiffness and injuries.

     
     

3. Better Balance and Coordination

   • Functional movements often require stabilization and balance. Exercises like single-leg deadlifts and planks enhance proprioception (the body’s ability to sense its position), which improves balance and coordination for sports and daily activities.

   
   

   

   
   

4. Injury Prevention

   • By strengthening the muscles used in everyday activities, functional training can reduce the risk of injuries. It prepares the body to handle unexpected movements or strains by promoting muscle balance and joint stability.

     
     

5. Efficient Workouts

   • Functional training exercises engage multiple muscle groups at once, allowing for a more time-efficient workout. You can achieve a full-body workout in less time compared to traditional isolation exercises.

     
     

Examples of Functional Training Exercises

1. Squat to Overhead Press

   • This movement combines a squat with an overhead press, targeting the legs, core, and shoulders. It’s a great exercise for building strength and power while also improving coordination.

   
   
   
   

   

   
   

2. Kettlebell Swings

   • Kettlebell swings are excellent for boosting explosive power, strengthening the posterior chain (back, glutes, and hamstrings), and enhancing cardiovascular endurance.

   

   
   

3. Single-Leg Deadlift

   • This exercise challenges your balance and stability while working the hamstrings, glutes, and core muscles. It’s especially beneficial for athletes who require unilateral strength.

     
     

4. Plank Variations

   • Planks and their variations engage the core, shoulders, and legs, providing a full-body workout that enhances stability and strength.

   
   
   
   

How to Incorporate Functional Training into Your Routine

To get started with functional training, you don’t need fancy equipment. Many exercises can be done using just your body weight. However, incorporating tools like kettlebells, resistance bands, and medicine balls can add variety and challenge to your workouts.

Start by including functional exercises in your warm-up or main workout routine, focusing on movements that replicate daily activities or sports-specific skills. Aim for two to three sessions per week, gradually increasing the intensity as your strength and endurance improve.

Conclusion

Functional training is a versatile and effective way to improve physical performance, whether you're an athlete aiming for peak performance or someone who wants to maintain a healthy lifestyle. By incorporating these exercises into your workout routine, you can develop strength, flexibility, balance, and injury resilience, ultimately achieving a more functional and capable body.

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By

Emerson Secco

Professional Bodybuilder Coach / Personal Trainer

Advanced Nutrition Specialist