Pre and post-workout nutrition are two of the most important times to make sure that you get in crucial nutrients to fuel your workouts and aid recovery.It’s simple, pre workout nutrients will help you push harder during your workout and repair micro-tears after your workout; both of which will help you on your way to building the muscle mass you aspire to have.


PRE-WORKOUT COMBO


COFFEE

This is not really considered a snack, but this powerful stimulant can improve blood circulation which will get muscle fibres firing. It can also increase mental focus and energy which means you can train harder for longer.


APPLES

This low GI snack releases natural sugars which will fuel you right through your workout. It is also high in fibre which will keep you feeling full until you can get in that post-workout snack.



GREEK YOGHURT

Greek yoghurt is easy on the stomach and has almost double the protein of normal yoghurt and far less sugar which can help make it an ideal snack before your workout.


WHEY PROTEIN

Again, not really a snack, but whey protein digests quickly and offers much needed nutrients like leucine, one of the main amino acids responsible for muscle gains.


SUGGESTED WHEY PROTEIN


3D Nutrition Whey Isocon

3D Nutrition Whey Isocon is a superior quality protein blend which has been developed to provide the highest possible natural rates of nitrogen retention and amino acid conversion in order to help build and repair body tissues, thereby assisting with gains in lean muscle mass.




SERVING SUGGESTION:

Combine your favourite flavour of whey protein with greek yoghurt and a sliced apple. Eat this 30-45 minutes before your workout and then wash it down with a double espresso.


POST-WORKOUT COMBO


RICE CAKES

This fast-acting carb digests quickly which will help you replenish glycogen, spike insulin and speed recovery. Some rice-cakes are low in GI which might mean they make a better snack between meals.


HONEY

This sticky sweetness helps maintain blood glucose levels while replenishing glycogen levels.


BLUEBERRIES

Most delicious and antioxidant rich snack of them all. Blueberries have been shown to repair muscle damage. They also produce more antioxidants while frozen which help fight free radical increase after exercise.



WHEY PROTEIN

Yes, I know that I mentioned this super-supplement in pre-workout, but whey protein is an efficient means of getting in all that muscle building and repairing protein. Post workout, consuming a whey isolate or hydrolysed whey is optimal.


SUGGESTED WHEY PROTEIN


Chronicle Nutrition Whey Isolate

Chronicle WHEY ISOLATE is a primary source whey protein isolate and one of the fastest absorbing, purest forms of bioavailable protein. Chronicle Nutrition WHEY ISOLATE ultra-fast absorbing protein is designed to give your body exactly what it needs to maximize muscle growth and recovery



SERVING SUGGESTION:

Top your rice cakes with a dash of honey and a few blueberries. Accompany with a great tasting whey shake.





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