Fitness rules

It’s important to get protein from a variety of plant and animal sources, but Bagshaw says supplementing with whey protein powder is a good idea for a quick fix and it’s an easily digestible form of protein. “A fantastic rebuilder after exercise is a whey shake with fruit.”

If you’re working out regularly, try to get protein with every meal or snack. “It’s slow to digest and will keep you full for longer,” says Bagshaw. But watch serving sizes: one portion of chicken, for example, should fit into your palm.

Protein is a major building block for muscle and is broken down and used to fuel muscle recovery after your work-out. “You actually get stronger after the work-out,” says Bagshaw. While working out, you break down muscles, and rebuilding occurs in the recovery stage 24-36 hours later, which is why protein after a work-out is essential.

Protein is a major building block for muscle and is broken down and used to fuel muscle recovery after your work-out. “You actually get stronger after the work-out,” says Bagshaw. While working out, you break down muscles, and rebuilding occurs in the recovery stage 24-36 hours later, which is why protein after a work-out is essential.

If you’re working out regularly, try to get protein with every meal or snack. “It’s slow to digest and will keep you full for longer,” says Bagshaw. But watch serving sizes: one portion of chicken, for example, should fit into your palm.

It’s important to get protein from a variety of plant and animal sources, but Bagshaw says supplementing with whey protein powder is a good idea for a quick fix and it’s an easily digestible form of protein. “A fantastic rebuilder after exercise is a whey shake with fruit.”

Stretching is important for many reasons: it improves flexibility and circulation, may help prevent injury and helps relieve stress. While the start of a work-out should involve light cardio to get muscles activated, you should never stretch muscles that aren’t thoroughly warmed up. So, stretch only at the end of your work-out. Be attentive to problem areas – if you’re prone to back injury, for example, stretch out the hamstrings, which affect the lower back. The best thing about stretching, says Bagshaw, is that it feels good and is relaxing.

Afterwards, refuel quickly. “Research suggests there is a 30-minute window post-work-out when you want to consume a certain amount of carbohydrates and protein to fuel muscle growth,” says Bagshaw. (For more on protein, see Rule 7.) Have a snack, and then a larger meal within an hour or two.

Eat before – and after

“Think of your body as a furnace,” says Bagshaw. “If you start by throwing on big logs, it might not burn as well as if you put in small amounts regularly. We want to keep our metabolism stoked all the time.”

Before your work-out, have protein and slow-burning carbohydrates together, such as a piece of wholegrain toast with peanut butter. Ideally, you’ll eat one to two hours before a work-out, but if you work out first thing in the morning, grab at least a glass of juice first. Don’t work out on an empty stomach.

As for sports drinks, if you’re on a weight-loss programme, the kilojoules make your work-out almost redundant. They may help replace electrolytes if you’re exercising for a few hours, but most gym-goers don’t need them.

Drink at least one cup (250ml) of water 20-30 minutes before exercising. (Tip: if you work out first thing in the morning, keep a glass of water on your bedside table and drink it when the alarm goes off.) For every 15 minutes of exercise, drink an extra cup of fluids. The harder your work-out, the more fluids you’ll need. Hydrate afterwards to replenish the body, ideally having another cup of water within 30 minutes.

. Keep hydrated

Hydration affects energy levels and is essential to your work-out performance. Why? Proper hydration regulates body temperature and heart rate. In one hour of exercise, you could lose more than a litre of water, depending on exercise intensity and air temperature. Without enough water for the body to cool itself through perspiration, you could become dehydrated – you’ll lose energy and your muscles may cramp.