If you want to get the most out of your workout, you need to work inside and outside the gym. Simply put, you need to do more than just work up a sweat! When you only focus on exercise, you might lack energy before your workout, or you might feel excessively sore and tired after it. The solution is to find a way to prepare for your workout and to help you recover from it. Planning your nutrition around your workout goals and lifestyle will help you achieve your desired results.

Optimising your Nutrition when you workout

Consuming Protein around your workout schedule isn’t just for body builders, athletes, or men. It’s for you too, especially if you want to reap the full benefits of your training. The amino acids found in protein help you maximize muscle repair and growth. Ideally, you should be consuming the protein within 20 minutes of finishing your workout. You need 10-20 grams of protein to maximize muscle repair and growth. Your body isn’t picky, and the protein you consume can come from a hard-boiled egg, chocolate milk, or a protein shake. Protein shakes tend to be popular, as you can put the protein powder in an empty water bottle in your gym bag.

Knowing which protein to take

If you choose a protein shake, it’s important to know the difference between whey protein and casein protein. Whey protein is a natural byproduct of cheese, while casein protein is a predominant protein found in milk. You can digest whey protein quicker than casein, meaning amino acids arrive faster to your muscles. On the other hand, casein protein provides a sustained and slow release of amino acids into your blood stream. Some protein shakes combine whey and casein protein, providing an immediate and ongoing release of amino acids. In addition to protein, your body also needs carbohydrates to replace muscle glycogen. You should aim to consume a 3-to-1 ratio of carbohydrates to proteins after your training. Keep in mind that if you train for an hour or less, a 100-200 calorie snack is sufficient. For women wanting to lose weight, it’s better to keep the post-workout bite to less than 200 calories. Unless you are looking to gain muscle, you shouldn’t aim to eat back your calories after a workout.

Mr. Vitamins recommends

Balance Sports Nutrition’s Physique Product Range Here at Mr Vitamins we have a whole department dedicated to Sports Nutrition, with expert staff, who train themselves, always available to answer whatever questions or concerns you have regarding your health and fitness program. They can give you specific advise on the best supplements to take for your fitness needs.  All you have to do is drop by Mr Vitamins and ‘Ask a Sports Specialist’.