How do you boost your energy before an intense cardio session?

Before a cardio workout like a HIIT session or a run, the body needs fuel. Pre-workout is a must for athletes, but what are the best techniques and how can you boost your energy before a cardio session?

The importance of energy preparation for intense cardio training

Before an intense cardio session, HIIT workout, fast run or circuit training, your body needs specific energy preparation. Unlike moderate activity, this type of effort mobilizes large amounts of energy.

Without proper preparation, you can feel your performance drop off within the first few minutes. For this type of effort, good preparation beforehand makes all the difference. What you consume, your warm-up and the way you stimulate your body before training will directly influence your performance.

A good cardio pre-workout is more than just a ritual: it's a strategic combination. A light snack rich in fast carbohydrates (such as a banana or a slice of honey), combined with natural boosters like coffee, guarana or an energizing nasal spray, will increase endurance and delay fatigue.

These little gestures, taken 30 to 60 minutes before exercise, help to wake up the body without exhausting it, and get the session off to a good start.

A must-have cardio pre-workout

Before an intense cardio workout, certain boosters can really make a difference. They will improve your performance over the long term, while respecting your body.

Caffeine, found in coffee, green tea and guarana, is one of the most effective stimulants. It increases alertness and concentration, and promotes fat burning. The ideal dose is between 100 and 200 mg, to be taken around 30 to 45 minutes before exercise. Caffeine is a cardiac stimulant, so take in moderation and avoid contraindications.

Moderate-glycemic carbohydrates such as bananas, oatmeal and dates provide rapidly available energy without a sudden sugar rush. Perfect as a pre-workout snack.

BCAA amino acids (leucine, isoleucine, valine) help protect muscles during training. Beta-alanine helps delay muscle burn during intense efforts. For explosive HIIT-type sessions, creatine can improve power and recovery between sets.

Finally, natural nitrates, found in beet juice or spinach, promote better muscle oxygenation and therefore higher endurance. Consume these supplements as a drink, smoothie or snack, as you prefer.

Infallible techniques to boost your training

A good sports session needs to be prepared well in advance. Adapting your pre-workout cardio protocol is essential to staying fit and boosting your performance. In fact, sportsmanship is something you can maintain all day, every day of the week.

This involves a balanced diet, good sleep, cutting down on excesses such as smoking and alcohol, as well as taking dietary supplements tailored to your needs.

For a HIIT session, aim for a caffeine intake (100-200 mg) 30 minutes beforehand, accompanied by a light snack such as a banana and a few dates. Remember to hydrate regularly in small sips, and continue to drink plenty of fluids in the hours leading up to the workout.

For a long, intense race, you need to optimize your reserves. Focus on complex carbohydrates such as oat porridge or wholemeal bread with eggs 2 to 3 hours before the race, followed by a small sweet refill just before the start.

Whatever your activity, if you need an immediate boost, Energizing Nasal Spray can help you fight fatigue. It's also extremely practical for the unexpected.

Three formats for a boost before an intense cardio session:

• Express routine (15 min): nasal spray + breathing + dynamic warm-up.
• 1h preparation: snack + caffeine + muscle activation.
• Competition strategy: meal 3 hours before, snack, well-honed routine of nutritional supplements.