Question: I’ve been finding recovery a bit difficult at times after sessions...

Is there any post-workout supplementation you would recommend if regular nutrition is not necessarily’cutting it?’


My first thoughts will ALWAYS be to have a look at lifestyle - Sleep & Diet.




Sleep: Quality and Quantity Matter



Diet: Eating too little and exercising hard can be counterproductive if your muscles don’t recover in time to repair themselves and get stronger. Having a balanced diet of protein, carbohydrates and fats is what we recommend. In general, emphasise fruits and vegetables in your diet, and drink plenty of water. You don’t need to micromanage, focusing on the big picture we will leave you feeling better in the long run.


However, some days we get everything right with sleep and nutrition, but we still don’t feel energised. If feel yourself lagging, try bringing a shake or sports drink with you. Sipping on a drink containing carbohydrates will provide your muscles with a source of fuel, keeping you alert and in control. (Note *** We have Monster and Powerade drinks for sale now in Fit Lane ***)

gif

The last things to look at is supplements.


Protein supplements are great for when you’re on the go and don’t have time to cook a big meal. Protein powder is safe, and comes in a variety of flavours. Sometimes, it’s nice to be able to drink a chocolate shake that counts toward your protein goals. My favourite Protein Brands that I have tried & liked:


  1. Bulk Powders - https://www.bulk.com/ie/pure-whey-protein.html

  2. Optimum Nutrition - https://www.hpnutrition.ie/gold-standard-whey-protein-2lb

  3. Flexi Nutrition - https://www.discountsupplements.ie/.../flexi-nutrition...



BCAAS: Branched-chained amino acids (or BCAAs) are a popular pre- and during-workout supplement. The reason why BCAAs are a popular sport nutrition supplement in both endurance and strength sports is because research indicates that they can help you build more muscle following resistance exercise, can help prevent fatigue during long-duration aerobic exercise, and can reduce exercise-related muscle soreness.


A worthwhile tip is always choose a good flavour.


  1. https://www.bulk.com/ie/instantised-bcaa.html

  2. https://www.discountsupplements.ie/products/optimum-nutrition-gold-standard-bcaa-266g


Creatine: Creatine is produced naturally in your body, primarily the liver. Creatine is also found in small quantities in your diet from some protein foods, primarily red meats (beef, lamb, pork) and fish. In short, just know that creatine helps your muscles work harder and longer by helping to replenish the fuel (ATP) within muscle cells that allows muscles to sustain energy. Let us know if you want help choosing or supplementing creatine.


Here is what we currently use: https://www.bulk.com/ie/creatine-monohydrate.html

*not a paid promotion by the way ... we wish !!


Modifying your diet and forming healthy habits is way more affordable and far more sustainable than supplementation. If you choose to supplement, start with just one supplement. Adding additional supplements should be done at least a week apart. Starting to supplement two or more supplements at once makes it difficult to tell which supplement is producing an effect.


Get in touch if you need more help or want to be pointed in the right direction through all the information that's out there.


More about recovery: https://www.girlsgonestrong.com/blog/articles/double-down-on-recovery-for-maximum-results/


More about Creatine: https://www.girlsgonestrong.com/blog/nutrition/supplements/creatine-women/


More about BCAAs: https://www.girlsgonestrong.com/blog/articles/bcaas/

18 views