Protein

Protein is needed for growth and formation of new muscle tissue and for muscle tissue repair. Research has shown that protein consumption (shake or bar) in the 30 minutes after training along with carbohydrate promotes faster glycogen refuelling, muscle repair and growth. Eg a protein shake with a bowl of cereal (muesli) or a couple of bananas.

Whey protein has a Biological value (BV) of 159, which means is quickly absorbed by the body. This makes it the idea protein source post training. Egg’s have a BV of 100, which is the standard index for proteins biological value.

Gym food recommended proteins...

Research has shown that muscle tissue is hugely improved during sleep. The best type of protein to take, about half an hour before bed, are blended proteins. Blended protein simply means they contain different types for protein in them E.g. Whey, casein, egg etc….. They absorb over a longer period of time than straight whey protein, thus perfect when sleeping!!

Gym food recommended blended proteins...

Creatine

What is it?! Creatine is a made from 3 amino acids (arginine, glycine and methionine). It’s naturally found in meat and fish.

Creatine prolongs maximum power output, speeds recovery between high intensity sets, increases lean and total body mass and buffers lactic acid build up. Creatine is ideal for those who train at a high intensity.

Recommended use- Use for 2 months followed by a month off, then repeat cycle. Make sure water consumption is high during use. Possible side effect are cramping and bloating (usually caused by the high level of water which has to be consumed while taking creatine. Most creatine powders require a ‘loading’ period which means you have to take double the usual quantity for the first 4-5 days of use. Kre alkalyn is only taken on training days and avoids bloating that some uses may experience.

Gym food recommended creatines...

Pre training

Carbohydrate is needed for any kind of training and the level of glycogen stored in the muscle and liver has a direct effect on training performance. A high carbohydrate meal 2-3 hours before training will result in higher performance over a longer period of time. A meal containing rice, pasta or potatoes with some protein (e.g., chicken, tuna or beans) would be ideal.

1-2 hours before training it would also be beneficial to have a snack. Something like a Meal Replacement Product (also see MRP section) or a high protein flapjack.

Gym food recommended pre workout snacks...

Caffeine and other stimulants have also been shown to greatly improve performance during training if taken 30-45 minutes before training. They can improve mental focus and endurance as well as improve the body’s metabolism.

Gym food recommended pre training stimulants...

Meal replacement products (MRP’s)

MRP’s are shakes or bars containing protein, carbohydrate, vitamins, minerals and other nutrients. They are a complete and convenient meal, usually low in fat too!! They are designed as a supplement to meals not a substitute. Ideal for those who need more protein and carbohydrate during the day.

Gym food recommended MRP’s...

Post training

After training the body’s glycogen stores are often running very low. Therefore it is important to refill them quickly after training. The lower the stores the longer they take to fill. Even if you train late in the day don’t go to bed on an empty stomach. Replacing glycogen is essential for recovery. Research has shown that taking protein and carbohydrate together after training will improve muscle re building and growth. Excellent food for replacing glycogen is whole grain cereal with milk, bananas, baked potato, pasta, rice etc….

There are some supplements which are a lot easier to digest after training and are certainly a lot more convenient!!

Gym food recommended post training supplements...

See protein section for other recommendations

Some people add complex carbohydrate powder to their post training shakes. This is a really easy way to get the extra carbohydrate into the system without feeling bloated!!

Gym food recommended complex carbohydrate powders