Weights Sessions & Post Gym Recovery Formula
When you make such a big effort to get to your gym sessions, it makes sense to maximise your gains from these sessions. To do this, it is important to consume something with a small amount of carbohydrate before you start, especially if it is an early morning gym session, For example;
- 1 Banana (or any other piece of fruit)
- 1 tub of yoghurt
- 1 cup milk or flavoured milk or Up & Go
- Cereal bar
- 1 slice toast or raisin toast
- 2 rice cakes with any topping
Replace (Carbohydrates)
Repair (Protein)
Post weights requirements
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How much?
0.5-1g CHO per kg
Approximately 20g-30g (which supplies 6-12mg amino acids and in particular, 3mg leucine which is critical to muscle repair and synthesis)
Examples of Recovery Snacks containing 40-50g Carbohydrate + 20-30g Protein;
- 200g low fat yoghurt or 300ml of low-fat flavoured milk + 35g cereal bar
- 100g Tuna + 2 wholegrain cracker and an apple
- 250–350 ml of flavoured milk or fruit smoothie
- 170g yoghurt pouch + 250ml Milk popper + 1 piece fruit