If you only have a few hours a week to workout at the gym, typically before or after work, then you understand the importance of hitting the weights hard, and putting in as much effort as you can. You don't have the time to hang around like the professional gym rats and take your time. However, because you are putting in serious work at the gym, you are stressing out your body. You want to make sure that it's paying off. That means taking care of your nutrition before and after a workout. This will make sure that you don't gas out during the middle of your treadmill run or dead lift set. It will also make sure your muscles don't get too sore after, and that they have the nutrients to recover. Here are three important things to add to your gym day routine.
Whey Protein Shake For When You're Done Working Out
You don't have to be a bodybuilder to drink a protein shake. In fact, it would be a bad idea to not drink a protein shake when you are done working out. Unless you have already designed a diet that is high in protein (chicken, lean beef, lots of eggs) you will need extra protein if you are pumping iron. Even if you are not trying to get big, you want to make sure your muscles can recover. Men and women who want to get toned up need to feed their muscles protein after a workout and the best, most efficient way to do this is to get a shaker bottle, mix some whey protein with water, and drink it up. It's fast absorbing, and more appetizing after a sweaty session in the early morning then a plate of steaming veggies and chicken breast. You can bring your shaker bottle with the protein powder in the bottle, and then fill it up with cold water when you are done working out and have a cool, protein packed drink ready for the car ride home (or to work).
Take A Multi-Vitamin With Vitamin C and Vitamin E With Coconut Water
Working out creates muscle soreness. One of the most important things you can do is take a multi-vitamin that is packed with Vitamin C and Vitamin E. These two anti-oxidants are renowned for helping with inflammation and muscle soreness. It's good to get a multi, and not just take Vitamin E and Vitamin C individually because that way you get all the other vitamins that you need for the day. Plus, it's easier to take one pill. The reason you should drink it with coconut water is that coconut water has electrolytes. It's a great way to get potassium. Just make sure you don't choose a coconut water that has added sugar.
Drink A Healthy Energy Drink Beforehand
You should not forget the pre-workout nutrition. You should be drinking an energy drink so that you don't gas out mid-workout. A healthy energy drink is a great way to prevent fatigue and not end up quitting prematurely during the session. You can buy energy drinks online that are actually healthy, and not just loaded with sugar that will provide a short-term energy boost. Some of the popular ingredients include ginseng, small amounts of caffeine, amino acids such as glutamine, taurine, and also B-vitamins.