Fuel Your Fitness! Do You Really Need Workout Nutrition?
Protein powders, energy bars, sports drinks, and gels – once niche products found in health food shops – now line the shelves of supermarkets and petrol stations. With them being so widely available, it's natural to wonder who these are really for. Are they reserved solely for elite athletes or bodybuilders?
What about everyday women wanting to lose weight, get fitter, sculpt lean muscle, and elevate their energy levels?
Here's the lowdown on whether you need to think specifically about workout nutrition.
Sports Drinks: Hydration, Sugars, Electrolytes
Before you reach for that radioactive looking sports drink, consider this: How long will your workout last? And just how intense will it get?
While water is perfectly fine for short to medium length sessions, if you're in for a super sweaty workout, electrolytes are a must have, replenishing what you lose through perspiration. But don’t worry, you needn't rely on sugar-laden sports drinks or gels packed with artificial sweeteners to get these. There are some great sources of natural electrolyte sources available. At a pinch (pun intended) you can add a pinch of mineral-rich sea salt to water. Regular salt will help replace sodium, and coconut water will give you a potassium boost, but specific electrolytes will cover all the elctrolytes and minerals you lose.
What about sugary sports drinks? You would only need these for sessions lasting beyond 1 ½ to 2 hours, when your glycogen stores might need a little extra support to produce energy.
Protein Powders: Recovery and Muscle Growth
Protein powders are an easy way to top up protein intake if you find it difficult to get what you need from food. Check out my previous blog for a refresher 😉
Protein is a post- workout essential, facilitating muscle recovery and growth. Especially for women over 35. Preserving muscle mass becomes paramount as we age. Why? Because muscle not only enhances our physique but also bolsters blood sugar regulation and revs up our metabolism. Again, if you missed it, check out the importance here.
As for powders themselves, consider them if you need to top up your protein levels, or as an easy way to add it to breakfasts or soups (when it might not be as easy to include a good protein source). Also check out my point on timing further down…
Creatine and BCAAs (Branched-Chain Amino Acids)
You may have probably stumbled upon these supplements in your son or male partner’s stash, but they're not just for the lads!
Creatine, extensively researched and endorsed by many, aids muscle repair and minimizes loss. I love this for myself and my clients, as it is a great way to support the work we do in building and preserving muscle.
BCAAs, on the other hand, provide essential building blocks for muscle growth. Unless you're gunning for significant muscle gain, however, they may not be necessary.
Timing Is Key
Ever heard of the anabolic window? It's the fleeting post-workout period (45-60 minutes) when you might see gym bros chugging down their protein shakes! Why? Replenishing your body with protein and sugars at this time is believed to be most beneficial for muscle repair and growth. While some debate surrounds the window's duration, aiming for a protein rich meal within a couple of hours post-workout typically suffices. Exceptions arise for those with high training loads (eg. Training more than once in one day) or specific muscle-building goals.
In summary, deciding on what additional nutrition support you may need to support your workouts comes down to asking yourself the right questions.
And if you're seeking personalised nutrition guidance and tailored training programs with high-level accountability, reach out, and let's chat about your health goals!