Whether you've been for a jog around the park, a weight training session, boxing or a swim, you have a key window of opportunity to ensure your body recovers quickly to support fat loss and create lean muscle. Post-workout nutrition is one of the most commonly neglected components of nutrition, and along with breakfast, is one of the most important times of the day to nourish the body.

Having access to a nutrient-rich meal that is high in protein and contains the right amount of clean & lean carbohydrates straight after training isn't always possible or practical, which is why we recommend using protein powders such as Protein Excellence.

To ensure we are able to feed and nourish the body straight after training, a good quality blender/shaker is a must so that you can make a protein based post workout shake quickly - and all your hard work in the gym doesn't go to waste! The recipe above takes only a few minutes to prepare and can be stored in the fridge, so you have several days of post workout shakes for the remainder of the week. 

 Don't work hard on your training and then neglect your post workout nourishment, embrace your diet as part of your training and see the results you deserve. 

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The truth about carbs

What are Carbohydrates?

Carbohydrates are a major source of energy. When eaten, the body converts most carbohydrates into glucose (sugar), which is used to fuel cells such as those of the brain and muscles.

Carbohydrates are not a food group like fruit, vegetables, starches and dairy foods. Carbohydrates are one of three macro-nutrients (nutrients required in large amounts) found in food – the others being fat and protein. Lots of foods contain all three in varying amounts.

There are three different types of carbohydrate: sugar, starch and fibre. Most carbohydrate foods contain a mixture of all three types in varying amounts.

• Sugar is found naturally in some foods, including fruit, fruit juices, milk (lactose) and vegetables. Other forms of sugar (for example table sugar) are also added to processed foods and drinks such as sweets, chocolates, biscuits and soft drinks. Remember: sugar is a carb but not all carbs are sugars. 
• Starch, made up of many sugar units bonded together, is found in foods that come from plants. Starchy foods provide a slow and steady release of energy throughout the day. 
• Fibre is only found in foods that come from plants. Fibre helps with digestion and may help lower cholesterol. Good sources of fibre include vegetables with skins on, wholegrain bread, whole wheat pasta and pulses (beans and lentils). 

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