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An Apple a Day – The importance of Vitamins and Minerals

Micronutrients have been becoming bigger in stature with wide spread supplementation, in particular the antioxidant claims being of specific interest for both health and exercise. But is there any truth in antioxidant supplementation for exercise support and performance?

Nutritional Advice

Protein After Workout

Protein plays a key role in health. It’s one of the three main macronutrients that you should comprise your diet of, especially when training. In addition to carbohydrates, you should consume protein both pre- and post-workout. Post-workout protein supports muscle maintenance and growth.

Protein Shakes For Pre-workout

Energy levels can rapidly deplete and cause muscles to feel fatigue prematurely during a workout, so it’s important to keep them high to reach your goals. Pre-workout nutrition can help saturate the energy stores in your muscles to ensure they have a sufficient level of energy that you can then exert during exercise before feeling fatigue.

Pre-workout Nutrition For Women

Whether you are male or female, your body needs energy for optimum performance. If your pre-workout contains carbohydrates and protein, then you are essentially fuelling your body with the required energy for exercise.

Pre-workout Smoothie Ideas

You can substitute a pre-workout snack with a pre-workout smoothie. It’s down to personal preference what you choose to consume prior to training. Generally, they are easy to digest and you can still pack loads of nutrition into them to support your workout plan and goals. Smoothies also tend to save you time as they don’t involve any cooking time – just a few minutes chopping and then straight in the blender for a minute or so. Of course – they can be made a few hours before and kept refrigerated until needed.

Pre-workout Snacks

For your body to be able to perform to the best of its ability during exercise, it requires a sufficient level of energy. This is why pre-workout nutrition is so important. It should comprise of two of the main macronutrients: carbohydrates and protein, and a pre-workout snack should be eaten around 30 minutes to 1 hour before your exercise begins. This gives your body time to digest the food in time for your workout.

Post-workout Snacks

After your workout, the likes of blood sugar levels, creatine, glycogen and BCAA levels will be lower, so they need to be replenished. Post-workout snacks can help replenish these stores in the body if they are comprised of the two main macronutrients: protein and carbohydrates both of which play their own important role in replenishing stores

Pre-workout Drinks

During a workout, energy levels become depleted rapidly and cause muscles to prematurely feel fatigue. To reach your goals, your body’s energy levels need to remain high. Supplements can be taken in your regime to aid your workout, most commonly taken before, during or after a workout. Your body needs a sufficient amount of energy for a workout.

Best Pre-workout shakes

You can supplement protein into your regime pre-workout for many reasons – and a pre-workout shake is just one way that you can supplement. To supplement as a shake, protein powder is usually mixed with milk or water so that you can drink it in liquid form. In some cases, the powder can also be mixed with a high-sugar sports drink to provide an additional energy source along with protein.

Post-workout Meals

During exercise your energy levels decrease, and your glycogen stores rapidly deplete in your muscles, causing them to tire. It’s important to have a good post-workout meal to replenish the stores that have been used during your workout. A meal comprising of the right macronutrients can set your body up for optimum recovery.

Pre-workout Meals

Your pre-workout meals are almost as important as post-workout because they tend to serve the purpose of fuelling your workout. Your blood sugar levels should be high during your workout – failing to eat the right foods before your workout can lead to low blood sugar levels, which in turn could cause fatigue and light headedness.

What is Pre-workout

It’s a no brainer that your body requires energy to exercise to its maximum potential. Whether it is high intensity interval training or endurance training, your energy levels must be high to prevent your muscles prematurely feeling fatigue, or completely exhausted. Food and supplements before your workout, when chosen carefully, can help support your workout and delay the feeling of fatigue by boosting energy levels.

Omega-3s and The Diet

Omega-3 fatty acids have been hailed a key inclusion for a healthy balanced diet, but how do we make sure we’re getting enough of these essential fatty acids?

Nutrition to keep your old man healthy this Father’s Day

A simple guide that covers a few health and wellness topics for the older gents in your life.

Fed or Fasted Cardio

It’s a common discussion in the gym. On one hand you've got a ripped guy telling you he does fasted cardio every morning and that’s why he’s so lean. On the other hand you’ve got a shredded guy telling you you’ll only break down hard built muscle training fasted so he never trains without eating. The question is who is right?

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Top 5 Protein Myths Debunked

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Rugby Nutrition What the Pros do

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