(Almost) Everything you need to know about pre- and post-workout supplements

(Almost) Everything you need to know about pre- and post-workout supplements


If you are serious about making the most of all the time that you spend in the gym, the sweat, blood, and tears – as well as all the energy and focus – that you pour into every workout to transform your body and improve your health, you need to make sure you are doing everything right from a nutritional standpoint as well to get the kinds of results you deserve.


And while cleaning up your entire daily diet is going to go a long way towards giving you the results you are after, using a smartly designed pre-workout and post workout supplement is a great way to guarantee that your body gets EVERYTHING it needs immediately before and immediately after grueling workouts so that you jumpstart your path to success.


Of course, finding the right pre-workout and post workout supplements is nowhere near as simple or as straightforward as some people make it out to be.


Sure, there are plenty of options available on the market today, but all of them promise to be the very best of the best and promise to crush the competition – but a lot of them just don’t live up to the hype or expectations they themselves generate.


Making your own pre-workout and post workout shake is the best way to get the kind of nutrition you need to boost your results, and if you’re going to go down that road you’ll want to focus on six fundamental ingredients to kick your routine into high gear.




You’ll want carbohydrates in both your pre- and post workout supplements and shakes, giving your body the fuel it needs to excel when you are pushing your athletic abilities to the limits. Carbohydrates refuel your muscles and restore your glycogen levels, and it’s only after your glycogen levels have been depleted that you’re going to feel fatigued and worn out.




A powerful additive in pre-workout supplements and shakes, caffeine is going to elevate your energy levels, provide you with a bit more focus, and give you that shot of adrenaline you need to really push through some of the tougher workouts you are inevitably going to tackle.


Vitamin C


One of the most important building blocks of all the vitamins and minerals that you want to consume on a regular basis, vitamin C is a game changing antioxidant that you’ll want to implement in both your pre-workout supplement and your post workout supplement.


Vitamins B6 and B12


Two more critical building blocks that will help you improve the formation of red blood cells in your body, as well as the body’s ability to shuttle nutrients from the digestive system to the muscles that are so desperate for them while working out, these vitamins should be included in both of your pre-workout and post workout shakes.


Protein powder


Unsurprisingly, protein powder should form a rock solid foundation of your pre-workout and your post workout routine, making sure that your body is absolutely flooded with the raw material for rebuilding and repairing muscle along the way. Pre-workout protein is going to give you an extra boost of energy as well, and post workout protein will be rapidly absorbed and utilized almost immediately.


BCAA Blends


Branched Chain Amino Acids help your body to digest food, repair muscles and body tissue, increases growth levels, and helps you sleep a lot easier as well. BCAAs included in your pre-workout and your post workout shakes and supplements will help your body recover from the toughest workouts much faster than before.


Meditation Tools for Workout Power

Meditate with these Tools to Blast through your next Workout!

Maybe you’re brand new to meditation and need some tips on how to start, or maybe you’re an expert on doing it yourself and are considering adding some new elements to your meditation. Either way, we’ve got you covered. Here are some things to consider that will most certainly enrich your sitting sessions and help get you centered, calm and ready to enter the quiet places in your mind.


  1. Set the Scene

Create a space in your home or a whole room if you like that speaks to the serenity you wish to enter into in your mind and soul. Set a place by a window for natural light and have some natural elements there, perhaps on the windowsill. Consider including a bonsai tree or other potted plants, and remember to care for them before each session. Meditation is upkeep for the soul and nourishing something outside of yourself will help remind you of that. Other items might include a zafu meditation pillow, some incense, a gong or Bluetooth speaker for your meditation music, and some religious statues.


  1. Singing Bowls

The benefits of a Tibetan singing bowl go far beyond providing music. It has been observed in scientific studies that the sounds created from a singing bowl can create a sense of calm in the brain and reduce the level of stress hormones within our body. If you’re having trouble entering a calm state of meditation, try starting with 15 minutes with a Tibetan singing bowl and see how it changes your mood.


  1. Gemstone Malas

On top of providing some healing, malas can also help you track the number of times you’ve repeated your mantras, much like a rosary. When worn daily, it also serves as a call to your mind to make space for meditation within your day.


  1. Books on Meditation

There is always deeper to go in your meditation journey, and with an abundance of resources on the web, you’re sure to find what you need to enhance your experiences. Search according to religion if you want your meditation to appeal to your spiritual beliefs. There are many books on meditation within Buddhism, Hinduism, Christianity, Judaism and more.


  1. Meditation Apps for Smartphones

Whether you need a soft alarm to signify the end of your session and draw you softly back into reality, desire to learn mantras or just wish to log your sessions, there’s a variety of apps with different bells and whistles to help you start or advance further in your meditation journey.


  1. Isochronic Tones and Binaural Beats

If you majorly struggle to stay focused for meditation like I sometimes do, this is what you’ve probably been looking for. Often referred to as brainwave entrainment, specially formulated meditation programs using binaural beats and isochronic tone frequencies can help distracted meditators get into the groove a lot easier.  These come in MP3 format, on CD’s (if you’re still into that kinda thing), and speaking of apps for meditation, you can find brainwave entrainment apps for iPhone and Android. Whether you want gongs, affirmations, or the soothing sounds of nature there is a large volume of these programs now available. Music and sound can help add another element of centering peace to your session. Make a Spotify playlist or check out YouTube for some inspiring add-ons.


  1. Use a Meditation Guide

This could be one of the pricier options of course.  There are likely an abundance of group meditation courses around you taught by a guide.  The experience of a legitimate guru could fast track your success, but it’s also easy to waste money on classes that are too generalized.  Plus you might not actually attend.  Sign up for a free trial class and see if it adds or detracts from your experience.