Monthly Archives: September 2013

Post-workout nutrition and non-meat protein

You’ve probably read that you should eat a high protein post-workout meal/snack. Some people I know take this to an extreme and knock back a microwaved chicken breast which is okay, but it’s more effective to have a protein and carbohydrate mix.

It’s important to have carbs post-workout too as it replaces your blood sugars that is used during your workout and boosts your insulin level. The extra insulin actually helps your body to more efficiently utilize the amino acids from the protein, so you rebuild and repair your muscles more quickly. In other words:
Carbs will be used by your body to restore muscle glycogen that was depleted while you worked out. If your post workout meal doesn’t contain carbs, your body may actually instead break down muscle tissue for this same purpose (which is obviously very counter productive!). Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.

A common misconception is protein = meat. There’s plenty of protein in lots of other foods: eggs, nuts and beans. I came across this handy site, which informs you of how much protein is in these non-meat foods http://www.allinahealth.org/ahs/healthwellness.nsf/page/Foods_Protein

Pay-as-you-go Gyms

Recently pay-as-you-go gyms have been popping up. When I was travelling and working away from home a lot, I found these gyms to be thoroughly enjoyable. They are well equipped and much better than the standard hotel gyms. At £5 a go, it’s not bad at all.

The main perks of these gyms are no joining fees, no gym induction, no contract and 24/7 opening :)

Two that I’ve been to:
1) The gym group
2) Pure gym

I think easyJet have also started getting into this market too, with the easyGym. That’s the next one on my list.

Press Up Challenge

Although this might sound relatively easy, try doing 100 press ups in 4 minutes. You’re allowed to have rests i.e. it doesn’t need to be 100 in a row.

Remember your form/technique – arms bent so your chest is 3 inches off the floor and extend all the way up.

At a rate of 2 seconds per press up, there’s still a window for a 40 second break.