Everyone wants to get the most from their workouts, but It’s not uncommon to be on the clock, and therefore your workout gets cut short or is a spur of the moment thing.

So how can you have a short workout, but still get the very best results from it? This article explores some of the ways you can pre-plan your workout to ensure you are getting the maximum benefits from it. 

Food Intake

If you have time to batch cook and freeze your meals in advance, this is a great way to ensure you’re eating nutritious macro balanced meals.

Eating well for at least 80% of the time is going to mean you get the very best from your workouts, as you’re not then trying to fight against the tide burning off excess calories you have eaten. 

Using a free tracking app like My Fitness Pal is a great way to track calories and also your macronutrients as well, to ensure you are getting everything you need in your diet for optimum health and fitness. 

In addition to this, you should carefully think about and plan your pre-workout snacks. The last thing you want to do is eat a hugely heavy meal before heading off to the gym, but you do need to be mindful of your energy levels, so choosing a light, slow-release snack is the best option.

This would include foods like bananas and oats, which release energy slowly to fuel your workout but aren’t packed with all kinds of processed nasties.

Fluid Intake

Around 60% of our bodies are water, as we sweat throughout the day, our water stores decline slightly, so to maintain good hydration and health, we should ensure we drink lots of water throughout the day (ideally 8 pints as a guideline.)

In addition to this, when we work out, we need additional water. 

For optimum health, we need to stay fully hydrated, as not doing so can impact everything from muscles to cognitive ability.

When working out, water should suffice in most cases, however, other pre-gym drinks are useful in the right circumstances.

If you haven’t had a chance to eat, a protein shake can be a good option for a quick pick-me-up. If you are low on energy then an isotonic drink may also be a good option to keep you hydrated and fuel your session, however, these sometimes contain stimulants that are not great for health, so be careful what you choose.

Avoid teas and coffee, as these have a diuretic effect and can actually dehydrate you rather than hydrate you. 

Planning Your Workout

Your gym may have options to help you with this, but if not, it’s a good idea to plan your own workout schedule. 

Having set days to work on set body parts or cardio/muscle building days is important, as it means you’re getting total body transformation and getting the very best from your sessions. 


Supplements are a powerful way to get more from your workout. A multivitamin is a great place to start, but if you’re interested in fat loss or muscle building, then you should explore additional supplements that can aid you in your goals.

Turk is a supplement that is gaining a lot of attention right now. Found in plants and insects, Turk boasts impressive benefits such as muscle building, sleep improvement, lowering cholesterol, and a whole host of other perks. 

Taking a little time to plan your workouts, meals, and supplements in advance is going to have a huge impact on the results you see from your gym time.

Explore foods and supplements that can benefit your individual goals and most of all, enjoy!