4. MAKE PROTEIN A PRIORITY!
As the saying goes, you are what you eat! What you choose to fuel your body with before and after a workout will dictate your performance in the gym, as well as your recovery outside the gym. Make sure you are consuming the right amount of protein – at least 1g per pound of bodyweight. Pre- and post-workout nutrition can vary depending on the time of day the workout is taking place, but the majority of your protein and carbohydrate intake should be consumed in and around your weightlifting workouts. NITRO-TECH® 100% WHEY GOLD is a great way to ensure you’re consuming enough protein each day to fuel protein synthesis and muscle recovery. It’s powered by whey peptides, and the science shows that whey peptides can promote rapid recovery from exercise and even support an insulinogenic response for improved nutrient delivery! This means you are getting an ultra-pure, rapidly absorbed and quickly digested protein that allows you to recover faster, build more lean muscle mass and get better results from your training sessions!
5. UTILIZE SUPPLEMENTS
Once your sleep, nutrition and hydration are consistent, you will see a large improvement in your overall recovery. This is the time when supplementation becomes most effective. A protein powder is one of the simplest ways to take advantage of the anabolic window post-workout. Aim to consume anywhere from 25g to 50g of protein immediately post-workout, followed by a high-protein and high-carbohydrate post-workout meal, about an hour afterwards. Also, branched chain amino acids (BCAAs) should be consumed during your workouts. Take 2 scoops of Amino Build® Next Gen (my favorite is Icy Rocket Freeze™ flavor!), mix it in a water bottle with cold water and sip on it throughout your training session. This powerful amino formula contains a researched 4g dose of leucine to jump-start protein synthesis and has even been shown to boost strength! Overall, supplements are simple and effective way to fuel the body on top of a solid, consistent diet and training regimen. When all of these recovery essentials are used in unison, you will be surprised how much your body can accomplish! When your body is well rested, you can work hard and train harder! Now, let’s work!