Don’t Make These Pre-Workout Mistakes


Don’t make these pre-workout mistakes! What are we talking about? Preparation. When it comes to your workouts, good prep is everything. Really, that begins with recovering fully so you can give your next training session your all. But come the day of your workout, you have to prep as soon as you get up. This article’s got you covered. Follow the tips here and you will have nothing but great workouts!

Eat A Few Hours Before Your Workout

Even if you're following a strict cut cycle, you should never hit the weights on an empty stomach. If you are on a cut, take in about 50% of the day’s allotted carbohydrate intake in the hours around your workout. That comes down to a pre-workout meal and a post-workout shake and meal. Have your pre-workout meal about 2 hours before your workout. Make sure you allow plenty of digestion time. What if you aren’t cutting? Then your carb intake will be much higher. We’ll need to adjust your workout intake to about 25% of your total carb calories for the day. 

Choose The Right 5% Pre-Workout

Once you’ve allowed your pre-workout meal time to digest, it’s time to pick your 5% pre-workout. Rich used to save stim-crazy 5150 for his most demanding workouts. That leaves Kill It or Kill It Reloaded. It all comes down to how much caffeine you want. However, now there’s new Kill It RTD. This explosive new pre-workout has a lot of caffeine (400 mg) but it also has 10g of glycerine (glycerol). Kill It RTD is much, much more than high-energy. Your pumps and endurance will be through the roof! 

Stack It!

Want even more insane pumps? Stack your 5% pre-workout with Full As F*ck and Core Creatine Monohydrate (if you go with Kill It Reloaded or Kill It, you’re already getting an advanced creatine complex). Don’t forget All Day You May (try our new Stick Packs) as an intra-workout. Stacks make sense, so check out your options here. We have pre-built stacks, build your own stacks with up to 20% savings when you buy 3, 4, or 5 products. Finally, we have Core stacks with savings of 20% when you buy 4 products. 

Don’t Forget To Warm Up!

Some people can’t be bothered with a good warm-up. Instead, they jump right into their workout. Big mistake. Now, we aren’t talking about your warm-ups on your first exercise. We are talking about before that. Take about 10 minutes and follow a dynamic warm-up program. A dynamic warmup is a series of movements designed to activate your nervous system, increase body temperature, increase your range of motion, prepare your joints and your muscles for the workout to come.

Here’s an example:

  • Jump Rope x 20
  • Jumping Jacks x 20
  • Bodyweight Squats x 15
  • Bent Torso Twists x 10
  • Shoulder Circles x 10
  • Lateral Reaches x 10
  • Forearm & Grip Stretch x 10 each arm. 

Get Hydrated!

So we’re all set and about to begin our workout. 5% Nutrition Hydrate Stk is a great way to stay hydrated while you train. You can easily stack Hydrate Stk with your All Day You May and enjoy it while you train. As well, you should drink a lot of water in the hours leading up to your workout anyway. Making hydration a priority will lock in optimal performance. If you are using Kill It RTD, you will want to drink a lot since you’re getting 10g of glycerine. It’s an osmolyte, and any compound that pulls water into your muscles works better if hydration is optimized. 

Track Your Workout

Finally, track your workout if you aren’t already. This can be anything from using an app to simply writing it down in a notebook. You can be as brief or as detailed as you want. The most important thing is to track your progress. If you know what your exercises, weight used, reps, and sets are, you can progress by adding weight, changing up exercises, setting new rep goals, adding intensity techniques, or manipulating time. You won’t remember it all. Write it down. 


There you have it. From your pre-workout meal to your pre-workout stack, warming up, staying hydrated while you train, to tracking your progress, follow these tips and experience your best workouts! Remember, 5% Nutrition has the innovative products you depend on. Visit, shop, and stock up today!

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