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Post Workout

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    Post workout supplements help with muscle recovery as well as muscle building. Post workout supplements include whey protein, BCAAs and casein protein.

    Following your workout, you should ensure that you eat a snack or a meal which is rich in protein to help build lean muscle. So you will be less tempted to reach for unhealthy snacks.


    You should try a whey protein supplement which can support your weight loss goal, such as Optimum Nutrition Lean Whey Sugar Free. This protein powder is both sugar free and low in fat.

    Following your workout, you need to ensure that you get the right nutrients to help your body rebuild and repair muscles and top up its glycogen stores, which are used as fuel during exercise.


    Foods that are high in protein or protein supplements will help to supply amino acids to your body which it uses to build and repair muscles.


    Most adults need around 0.75g of protein per kilo of their body weight per day (usually 45g for women or 55g for men) but this should be increased if you do a lot of exercise.


    Eating carbohydrates after workout will also help your recovery. Carbs help to replenish your glycogen stores and it is especially important for people who exercise every day to consume sufficient levels of carbs.

    Post workout refers to the nutrition that you need after you have been training or worked out.


    After working out, your body needs to rebuild its glycogen stores and regrow muscle proteins.


    Giving your body the right nutrition after you work out can help the body to do this more quickly and effectively.

    It is essential that you keep yourself well hydrated following your workout, especially if you have sweated a lot.


    Replenishing your body’s water levels can help to improve your muscle flexibility, as well as building strength, helping to support recovery


    BCAA supplements are great for post exercise recovery. Xtend Hydrasport Strawberry Kiwi helps to support muscle protein synthesis and electrolyte balance.


    It contains BCAAs leucine, isoleucine and valine in the clinically studied 2:1:1 ratio and is calorie, carbohydrate and sugar free. Simply mix one round scoop with water following exercise.

    Steer clear of fatty or high sugar foods as these can provide empty calories for your body and leave you feeling hungry again before too long.


    Make sure that you do not deliberately avoid eating after your workout. Avoiding food will not help your body to rebuild its glycogen stores and repair and grow your muscles.

    Following a cardio or high intensity interval training (HIIT workout), you should eat a protein rich snack, as well as replenishing the fluids you may have lost with water or a post workout drink.

    You should take a casein supplement such as Optimum Nutrition Gold Standard 100% Casein Powder before you go to bed.


    Casein is a slow-release protein and so will provide your body with a protein source during the night. You can take this supplement in place of a small meal if you prefer.


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