Let’s start with an obvious one: water. Hydration before and after exercise is absolutely crucial. If you are dehydrated during your workout you won’t be able to push yourself to the maximum. Try to keep a bottle of still water with you at all times. If you are feeling thirsty, it means that your body has already been dehydrated for at least 15 minutes.
It’s important to feel energised before heading to the gym to make sure you get the best out of your workout.
Bananas are full of digestible carbohydrates that will provide you with fuel for a workout. Alternatively, a simple slice of wholegrain bread is a great source of carbohydrates and fibre and can provide you with a slow release of sustained energy. Other quick snacks such as dried fruit and berries can also help you power through your intensive workout.
Consuming branched chain amino acids before your session can also help to boost the effectiveness of your workout. BCAAs prevent the need for your body to catabolize the muscle itself, preventing muscle breakdown.
After the session, your attention immediately turns to feeding your body with the right nutrients.
Some great post-workout foods include sweet potato, full fat cottage cheese, Greek yoghurt and, of course, a protein shake with added carbohydrates.
Berries are also good post-workout as they contain enzymes that help break down nutrients within the body to help the muscle recovery process. You can freeze all types of berries and add them into your post-workout protein smoothie.
A handful of almonds is also a good option after your session. Almonds contain 15 essential nutrients, including 65 per cent of your daily requirement of the antioxidant vitamin E.
This article is brought to you in conjunction with the marketing experts at VoucherBin.co.uk, who conduct surveys and research to provide analyses across various sectors, particularly fitness, sports, fashion, food and many more.
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BIOGRAPHY: Daniel Sturridge
BIOGRAPHY: Kepa Arrizabalaga