One simple trick to having energy during workouts

Workouts involve hard work from running on treadmills to lifting heavy weights. There is no doubt about that. Not only is it time-consuming, but it also causes muscle cramps and leaves your body smelling like goat cheese. All these factors might leave you wondering why you even need to bother about exercising. That said, there are so many benefits relating to working out, and the most obvious advantage being good health. People who regularly use can maintain a good weight and hence positively contribute to their general health.

In fact, some people love the gym so much that they can’t imagine a life without regular trips to the gym. One thing that affects people when they exercise is the loss of energy.

As you continue to exercise, you may become tired even before finishing your exercise as you had planned. The lack of or the loss of energy during the workout can make people want to stop exercising especially those who didn’t like it I the first place. However, there is no need to worry as this problem can be fixed. One of the ways of ensuring that you have energy as you exercise is to make sure that you have a good meal before you head out to the gym. It is not advisable to exercise on an empty stomach as your body could begin catabolizing and start to devour itself which ends up depleting your energy and strength.

Benefits of a pre-workout meal

As much as eating before starting to exercise is advisable, this does not mean that you go crazy on food. If you do this, you will not be able to exercise, let alone move a muscle as your body will be concentrating on getting all of the food out of your system. To avoid this, make sure that you keep in mind the size of the meal and also the timing. The meals should be half of your regular meal, and it should consist of fats, proteins and carbs. You should not take the meal either too early or too late into the workout. The following are some of the benefits of pre-workout meals.

Reduce the rate of muscle glycogen depletion

As you exercise, your body gets energy from the carbs stored in your muscles. These carbs are known as glycogen. Eating a good vegan pre-workout meal will reduce the rate at which your body consumes this glycogen. It is because, instead of your body depending on the glycogen for energy, it will be using the fresh energy that you have given it.

Promote muscle anabolism

Muscle anabolism is the process whereby your body makes use of the nutrients to rebuild and repair muscle tissue. It is made possible when you eat a pre-workout meal that is rich in proteins. By doing this, your body will be able to restore the levels of glycogen as well as promote better muscle anabolism and protein synthesis.

Promote Endurance

Even though most people like to limit the amount of fat in their diet, cutting it out can affect athletic performance. Fats act as body fuels. Once the glucose in your body is depleted, your body will turn to fats as the source of energy; therefore, if you are planning to work out for more than two hours, it is important that you incorporate healthy fats in your diet. Sources of healthy fats include avocados, nuts, olives and olive oil.

Reduce Fatigue and Soreness

Exercising on an empty stomach can lead to muscle soreness and fatigue. Just like any machine, this will happen to your body if you don’t give it enough fuel to keep running. Feelings of fatigue and soreness occur when the levels of your body’s energy are low. It happens when your body needs a new round of carbs, fats and proteins which translates to eating a healthy meal. Eating a well-balanced meal before, during and even after the workout will reduce the soreness by minimizing the level of muscle protein degradation caused by workouts and also maximizing muscle protein repair and rebuilding that happens after the exercise.

Sources of quick energy

Every piece of food that we eat has energy that is needed by our body. The amount of power contained in food is expressed in calories. It means that, the more the calories, the more the energy. The following are the types of foods that provide that instant energy boost.

Shredded wheat and cornflakes

You probably have heard the saying that if one overdoes a particular activity, then they must have eaten lots of wheaties. It is because oats and grains are great sources of quick energy. Oats and grains keep the blood sugar level stable by digesting food. By adding milk and fruit to the mix, your body will be able to produce glucose into the bloodstream which acts as fuel to your body.


When it comes to providing energy, fruits like bananas, pineapple, watermelon, mangoes and oranges are capable of providing the small level of energy provided by regular table sugar. However, unlike the common table sugar, these fruits also contain fiber as well as minerals and vitamins which make them a better choice compared to the plain sugar.


Dehydration is one of the causes of low energy. In fact, water is the most important nutrient for our bodies. As you work out, your body loses about 4-8 cups of water through sweating. As you continue to lose water during your workout, you might start feeling dizzy, nauseous or light-headed. These are signs that you are dehydrated. For your body to make energy, you need water.


A poor eating habit not only keeps you unfit, but it also hinders your attempts to stay fit. Best athletes know that eating well-balanced meals right before working out gives the body the much-needed fuel to be able to complete the last sets of squats or the last minutes on the treadmill.

Even though we are all different, the above are some of the foods that you can eat to make sure that you have that much-needed energy to be able to go through the whole workout session. Whether your goal is to increase endurance, build strength or lose weight, you have to ensure that your body gets the fuel it needs.


The Karate breakfast plan

Seikichi Uehara, a famous Karate master, was 97 years old when he stopped training. He was not the only one. According to history, numerous Karate masters continued to live well past the average life expectancy. For instance, Itosu Anko died at the age of 83, way beyond the Japanese life expectancy of 40.9 years. Just like any martial artist, karate practitioners have to be conscious of their diet. It is because a proper diet will ensure they have good health and perform well.

Even though goals in martial arts are different as some may be focused on losing the body, others may be focusing on gaining muscles while others may want to improve their overall energy, most of Karate practitioners are conditioned to take their food as fuel and not anything else. It is due to this that your karate training revolves around eating habits that are scheduled around it and support it.

Read on to find out what a karate practitioner should have for breakfast.

Take fresh juice instead of coffee

Drinking a homemade juice is way better than a having a cup of coffee. Drinking a good juice is more beneficial than taking a multivitamin. Not only does juice provide the much-needed energy levels, but it is also perfect for your body’s biochemistry. Stimulants like coffee do not offer this.

The juice can be made out of fruits or even better still; it can be a vegan pre workout juice. The vegetables used to make the juice include carrots, celery, and purple beet, green apples, with ginger or lemons. You can mix the vegetable juice with some collagen protein. Juicing helps the body to recover from an intense workout session such as Karate. Benefits of juicing include the following:

  • Reduce the oxygen cost of exercise
  • Makes your body more alkaline which means that your body will be able to recover fast from intense exercise.
  • Makes you more explosive, especially juice made of beets.
  • Improves your endurance
  • Improves the flow of blood

Note: If you still need your hit of coffee or espresso, have it after the juice instead of first thing in the morning!

Sweet potatoes

Consuming sweet potatoes for breakfast will leave you feeling full for a long time which is a good thing. It is because energy will be released slowly. Sweet potatoes are also rich in many antioxidants. These oxidants include vitamin A, C and E. Sweet potatoes are also rich in Vitamin B6. Vitamin B6 is responsible for lowering the risk of you having heart disease.

Besides the vitamins, sweet potatoes also have fiber. In fact, the amount of fiber in sweet potatoes is higher than in the common potatoes. They also contain magnesium. It means that sweet potatoes are great facilitators of great digestion. Furthermore, sweet potatoes are easy to digest because their major content is starch. The other good thing about sweet potatoes is that they help reduce the amount of water lost by the body by helping in retaining the body’s water. It is made possible by the roughage or fibres that are present in the sweet potatoes. It means that by including sweet potatoes in your breakfast, you will be able to keep your body hydrated as you practice karate.

To prepare, you’ll have to wrap it in foil and place it on the grill, or if you want to make mashed sweet potatoes, then you can boil it in medium heat.


Oatmeal comes in many forms. It can be in the form of raisin muffins, oatmeal pie or the steel-cut oats. If you are thinking of a healthy hot breakfast, then you should consider oatmeal. Oatmeal is an ancient whole grain. It means that this breakfast staple has been there for ages even though sometimes it does not get the respect it deserves. It is widely available, easy to cook and affordable. Whole grain rich in fibre, oatmeal is a powerful nutritional punch for your breakfast. It is also quick.

However, for you to enjoy its full nutritional benefits, you have to stay away from oatmeal sweetened with sugar or flavored. Oatmeal should consist of just one ingredient, and that is oats. I place of sugar, and you can have a fruit topping on your oatmeal for that sweet taste. There are various types of oatmeal. They include; the steel-cut oats, quick-cooking oats, rolled oats and instant oatmeal. The following are the health benefits of oats:

  • Highly nutritious. They have a well-balanced nutrient composition. They are an excellent source of carbs and fibre. Compared to other grains, oats have more protein and fats.
  • High in antioxidants
  • They help in weight loss due to their filling effect. They make you fill full for long after eating them.
  • Help in relieving constipation


Be it the yellow part (yolk) or the white part of an egg; eggs are rich in nutrients. Some of the nutrients found in eggs include proteins, essential fatty acids, vitamins and minerals. Eggs are versatile and crucial ingredients which you mostly use in baking various foods such as cakes and muffins. Different types of eggs are available today, including quail eggs, duck eggs, goose eggs and chicken eggs. The most common type of egg is the chicken egg. The health benefits of eggs are as follows:

  • Have choline which serves important functions like nerve function, muscle control, neurological development and metabolism.
  • Are high in good cholesterol and low in bad cholesterol.
  • Promote clear vision by protecting your eyes from degeneration caused by ageing.
  • Give you that satiated feeling that is good for losing weight. Eggs also give you high energy levels.


The above are some of the foods that should for part of your breakfast for you to stay on top of the game that is, martial arts. On top of the foods mentioned above, there are some foods that you need to avoid such as red meat. It is advisable that you consume white meat such as fish and less red meat.

You also need to avoid consuming milk regularly and instead; you should opt for other options like soy milk.

Martial arts Vs going to the gym

Achieving specific fitness goals has become common among millennials every year in December. After entering the New Year, it is not shocking to see hordes of people lining up outside regular gyms which charge relatively high with high motivations and expectations of achieving their fitness goals. However, no matter how motivated these people are, after a while, the monotony starts to creep in, and they begin to lose interest in the gym. It leads to emptier gyms by the end of January compared to how the gym was packed in the beginning of January.

The question is, why does this occur? Why the sudden loss of interest in the regular gym?

Some people instead of joining the gym, they join the martial arts as a way for them to achieve their fitness goals. Martial arts are not as common as regular gyms are. However, some people prefer them over the regular gym. So, between martial arts and regular gym, which is better? Read on to find out about the advantages and disadvantages of the regular gym and martial arts.

Martial arts

Martial arts are various sports which have their origin in Japan, China and Korea. They are forms of attack or self-defence such as judo, kendo and karate.

Advantages of martial arts

Prepare you to face challenges of life

Learning martial arts prepares you mentally and physically to face the various challenges that may come your way. One of the most important skills learnt through martial arts is how to defend yourself from oncoming danger. People who learn martial arts can protect themselves as well as their families in case they are attacked. In some cases, knowledge of martial arts can save your life or the life of your loved one.

A break from the monotony

One of the major reasons why most people lose interest fast in the regular gym is the monotony. The activities at the gym are so repetitive and monotonous compared to the martial arts which engage the individual with a vast array of activities and exciting body movements. Training in martial arts is very diverse with new skills and techniques to learn and master every single day.

A full body workout

Martial arts not only let you burn more calories than the regular gym, but they also help in improving your immune system. You also get to work on your endurance in the process which leads to an improved cardiovascular health and an increase in the flow of blood throughout your body.


Injuries may occur

Some of the techniques taught in martial arts may put you at a greater risk of getting injured. These techniques include board breaking and falling.

It takes long to master the techniques

For a student of martial arts to learn the method, there is a lot of time that they will spend in training. To make it worse, the techniques are different depending on the level. For a student to move on to the next level, they must first perfect the method taught at the level they are in. It can cause frustrations.

Regular gym

Everybody knows that one of the key ways of maintaining good health is regular exercise. Regular exercises contribute a lot to the human health. Today, more and more people are joining gyms so that they can have better health. Below are the advantages and disadvantages of a gym workout.

Support your joints and muscles

The activities that you engage in at the gym motivate you to work out and do aerobics regularly. By doing so, you support your joints and muscles and hence make you stronger and even more flexible.

Prevent diseases

When you work out regularly, you reduce the chances of getting diabetes, metabolic diseases and cancer like breast cancer or colon cancer. Also, daily exercise makes your heart more efficient by helping it to pump blood more smoothly and with less pressure.

Improve your social life

When you decide to go to the gym instead of staying at home, you get to meet new people and communicate with them. The gym gives you the chance to start new friendships, have fun while talking to others and ultimately make your social life more enjoyable and fun.


The danger of increasing weight

Once you start going to the gym, you will start to experience huger more often. Your desire for food will be even more intensive and this may u=end up upsetting the diet you had set for yourself and put you at risk of gaining more weight. It is because you may find it difficult to resist delicious food that is unhealthy like fries and fried chicken that you had decided to stay away from so that you lose weight.

Damage your heart

Exercising at the gym puts a lot of pressure on your heart. The exercises involving long cardio have the potential of increasing the risks to the heart up to seven times. It is why it is advisable that you keep checking your heart rate as you continue to work out.

Become addicted

Once you become a regular gym member, it is not easy for you to stop even after achieving your goal. When you stop going to the gym, you may start to experience feelings of anxiety, tension, guilt, depression and you may even get headaches and sleepless nights. All these are signs that you are addicted to the gym. When you experience these feelings, take time and seriously think through your habit of going to the gym to determine if it is an obsession or a passion.

The cost of the gym membership

Some gyms are expensive to join and be a member and even if you want to join, the cost might out you off.


Just like every coin has two sides, both the gym and the martial arts have their pros and cons as seen above. So when it comes to you choosing between the two, you have to carefully consider the advantages and disadvantages of both as outlined above.