Your pre-workout routine needs to be in effect. That means giving your muscles the energy and food they need to push through the challenges ahead. A protein shake is always a great place to start.

Not just any protein shake will do, though. You need to think about the ingredients you’re putting into it, and no, they shouldn’t just be confined to the proteins themselves.

Of course, that’s part of it. But you’ll also want to include the following:

• Carbohydrates: Preserves the glycogen needed for muscle contractions
• Protein: Helps broken down muscle repair itself
• Glutamine: Helps synthesize proteins and boosts energy levels
• Creatine and BCAAs: Feeds muscle, more quickly aids the recovery process

In other words, a “protein shake” is not just a protein shake. Drinking before your workout primes the pump.

There also is a strong case for supplementing your diet with a protein shake post-workout due to all the help your muscles might work to recover. Again, it’s all about restoring the energy that you’ve lost through multiple repetitions or heavier weights.

Your body is going to suffer wear-and-tear throughout the workout. That’s only natural. The amino acids you replenish with will help you recover and be ready for the next workout, allowing you to get stronger quicker regardless of which muscle system you’re working out.

Whether doing a home workout or heading to the gym, you need to figure out which is right for you. Many people have abandoned gyms during the pandemic because they have no desire to work out with a mask on, and many clubs require them.

If your anxiety won’t let you go to the gym, it’s time to establish new routines around your home, or else you could experience additional fears, anxieties, and guilt. Set up a place in your home if you have to and invest in some good weights or resistance bands, whatever your body can handle.

While a pre and post-workout drink might help replenish the amino acids needed to rebuild and repair muscles, they won’t do the trick alone. You have to eat right, and that means stocking a lot of fruits, vegetables, and meats into your diet, in the right amounts.

You’ll want to focus on these four areas.

Calories

What you want to do (lose weight, get shredded, or gain muscle mass) will determine whether you eat more calories than your allotted intake or less. No matter what it’s important to know the number and stick with it.

Protein

Chicken, beef, and fish are your best sources. You can typically get way more protein through your food than through supplements.

Fiber

Fiber helps with digestion. It’s found in many fruits and vegetables, like bananas and broccoli.

Saturated Fats

Fats are important for the body’s ability to burn energy but they should be eaten in moderation. A diet high in fruits and vegetables will keep saturated fats to a healthy minimum.

Also, don’t eat three meals a day. Eat smaller meals throughout the day to keep your body’s metabolism cranking.

Your mind is as important as your body in getting through workouts. Therefore, you should not neglect spiritual practices, whether it’s prayer or meditation. You don’t have to believe in any particular deity to see the benefits of taking care of your mind.

Get in touch with nature. Focus on your breathing. Take some quiet time each day to do the things that feed your spirit, and we guarantee you that it will help your physical exercise as well.

Taken in very small quantities or moderation, alcohol won’t necessarily bring you harm, but it carries no real benefit and could only get in the way of your fitness goals.

This is especially true if you struggle with addiction. Remember that alcoholism isn’t a moral choice, but a sickness that just needs a trigger to negatively affect your life. Avoid that trigger whenever you can.

You can take all the right supplements and eat the foods we’ve suggested, but a lack of motivation will stop you from making progress every time. Overcome this by psyching yourself up.

One of the best ways of doing this is to invest in some comfortable workout gear, you look good in, and enjoy wearing.

The body repairs itself through sleep. You should be getting plenty of it, and that doesn’t just mean at night. If you’re feeling sluggish throughout the day, schedule some nap time.

It doesn’t have to be any longer than 15-30 minutes. Even if you aren’t able to enter the REM cycle, it will help clear your mind and re-energize you for the day ahead.

Also, let sleep do its thing. Avoid outside stimulants that might interfere with the body’s natural cortisol production.

You may think you’re okay or not at a point where you can use our advice. Keep it in your back pocket, though. Every workout routine hits a point of no return.

When yours does, it will help to know these tricks and tactics for pushing through and getting back to your goals. To learn more about the types of proteins that can help your workout hit the next level, make sure you visit our explainers at this link.