Whether you’re hitting the gym, going for a run, or engaging in a high-intensity training session, being well prepared can significantly enhance your performance and recovery. Packing the right essentials ensures you stay energised, hydrated, and comfortable throughout your workout.
Here are the top five must-have items for your next training session:
1. Water
Staying hydrated is crucial for effective workouts. What’s more, in Singapore’s humid climate, it’s essential to maintain hydration levels to prevent fatigue and cramps.
The Health Promotion Board (HPB) recommends consuming six to eight glasses of water daily to support essential bodily functions. Additionally, Sport Singapore advises drinking about 500 ml of water 30 minutes before exercise, 250 ml to 500 ml every half-hour during exercise, and 1,000 ml after exercise to replenish fluids lost through sweat.
Bring your water in a refillable sports bottle so that you can replenish your hydration at water points.
2. Protein-packed snacks
Proper nutrition before and after exercise is crucial for muscle recovery and sustained energy. The HPB recommends that adults aged 18 to 49 consume approximately 0.8 g of protein per kg of body weight daily, while those aged 50 and above should aim for 1.2 g per kg. For example, a 70 kg individual aged 18 to 49 would require about 56 g of protein per day.
Packing a high-protein snack like a protein bar, a handful of nuts, or a serving of Greek yogurt can help replenish muscle glycogen and support muscle repair. For convenience, opt for ready-to-eat options that are easy to carry and consume on the go. If you’re aiming for muscle gain or endurance improvement, pairing protein with a carbohydrate source can further enhance recovery and performance.
3. A high-performance towel
After sweating it out in a great workout, a microfibre towel is a must-have in your gym bag. Unlike regular cotton towels, microfibre towels are lightweight, ultra-absorbent, and quick-drying, making them perfect for wiping away sweat mid-workout or to dry up after post-training showers. Some towels even come with antibacterial properties to keep unpleasant odours at bay.
4. Resistance bands
Whether you’re warming up, cooling down, or adding an extra challenge to your routine, resistance bands are a versatile tool worth packing and don’t take up much space in your bag. From activating glutes before a run to aiding post-workout stretching, they’re an excellent addition to any fitness enthusiast’s kit.
5. 5-hour ENERGY® shots
Need an extra boost to achieve your fitness goals? A 5-hour ENERGY® shot can be a gamechanger. These compact 57 ml size, easy-to-carry energy shots provide a boost and long-lasting burst of energy, perfect for powering through intense workouts.
Unlike sugary energy drinks that can lead to crashes, 5-hour ENERGY® shots are sugar-free and contain both B-vitamins and amino acids to keep you sharp and focused without unwanted jitters. Ideal for early morning workouts or after a long day at work, they help you perform at your best when you need it most.
Some advantages of 5-hour ENERGY® shots include:
- Portability: Unlike drinks which require preparation, each 5-hour ENERGY® shot comes in a handy pocket-sized 57 ml bottle that you can carry anywhere for an instant energy boost.
- Mental benefits: Each shot of 5-hour ENERGY® also contains a combination of vitamin B3, vitamin B6, and vitamin B12 that helps to build mental clarity and focus.
- Unique flavours: 5-hour ENERGY® comes in exciting flavours like Peach Tea, Cool Mint Lemonade, Orange, Grape, Maple Syrup, and Apple Bash!
Packing smart for your workouts means less hassle and more focus on your fitness goals. From staying energised with 5-hour ENERGY® shots to ensuring proper recovery with protein-packed snacks, these essentials will help you maximise every training session. Find out more and get your shots here!
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This post was brought to you by 5-hour ENERGY®.
