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Choosing the best time to consume your sports supplements can have a massive impact on how well your supplements work and also the physical gains you achieve from your training.
When you train on a regular basis, the body goes through stages during the day in which it is more responsive to specific nutrients. Sometimes, consuming the wrong nutrients at the wrong times can actually reverse your efforts in the gym and undo some of your hard work and effort.
Protein
The optimum time to consume a fast absorbing protein such as Impact Whey Protein is immediately before, during and immediately after exercise. Consuming immediately before and during exercise can reduce the amount of muscle tissue that is broken down during exercise. This is achieved by giving your muscle a readily available source of energy so it does not have to use muscle tissue as an alternative source of energy. Consumed immediately after exercise, protein can again reduce the breakdown of muscle and also promote its growth by helping to build new tissue.
A slow absorbing protein such as Instant Milk Protein should be used at any other time of the day as it provides a more tapered release of protein to encourage a greater protein balance and continue the body’s potential for growth.
Carbohydrates
Carbohydrates, much like fast absorbing proteins, should be consumed before, during and after exercise. It is best to choose a high GI (glycaemic index) carbohydrate in and around exercise as these will enter the system rapidly and begin working when they are most needed. High GI carbohydrates before and during exercise will help keep energy levels high in order to fuel exercise. Taken immediately after exercise, high GI carbohydrates, such as Dextrose, will replenish energy stores and also fuel the recovery process. Even if you are looking to lose weight, it is still recommended that you consume high GI carbohydrates as there is very little chance that they will settle as fat. Carbohydrates should be consumed with protein before during and after exercise in a ratio of 2:1 (respectively) as this has been shown to provide greater effect.
During any other point of the day it is better to consume slow absorbing or low GI carbohydrates such as Ultra Fine Scottish Oats. A slow absorbing carbohydrate is preferential during the rest of the day as it is less likely to influence fat storage and will also provide a more sustained supply of energy.
Weight Loss Supplements
The most typical weight loss products are designed to enhance your metabolic rate which results in your body burning off an increased number of calories. The ideal time to consume such a product is immediately before exercise. This will promote a high metabolic rate throughout exercise and encourage your body to use more calories to fuel your activity. Alternatively, a product such as Thermopure can be consumed at regular intervals during the day to keep your metabolism ticking away at a higher rate for longer periods of time. Again, this can dramatically increase the number of calories you burn throughout the day.
Multi Vitamins, Antioxidants and Amino Acids
It is best to take Multi Vitamin and Antioxidant supplements alongside meals. The active ingredients in these supplements often require stomach acid and digestive enzymes to break them down and allow them to enter your system more effectively. An antioxidant supplement such as Antioxidant Plus is ideally taken throughout the day with food to ensure your body is consistently trying to reduce the harmful effects of free radicals. Amino Acids are slightly different as some are better consumed without the presence of other foods and indeed other supplements. It is often the case with Amino Acids that they have limited opportunity to pass through the digestive system, so it is important to ensure they are not competing with other nutrients to pass through your system.
As a guide, this should help you understand the optimal times to consume certain types of sports supplements. Whilst the list is not exhaustive it does cover some of the major supplements and should offer greater guidance as to when they should be consumed.
Choosing the best time to consume your sports supplements can have a massive impact on how well your supplements work and also the physical gains you achieve from your training.
When you train on a regular basis, the body goes through stages during the day in which it is more responsive to specific nutrients. Sometimes, consuming the wrong nutrients at the wrong times can actually reverse your efforts in the gym and undo some of your hard work and effort.
Protein
The optimum time to consume a fast absorbing protein such as Impact Whey Protein is immediately before, during and immediately after exercise. Consuming immediately before and during exercise can reduce the amount of muscle tissue that is broken down during exercise. This is achieved by giving your muscle a readily available source of energy so it does not have to use muscle tissue as an alternative source of energy. Consumed immediately after exercise, protein can again reduce the breakdown of muscle and also promote its growth by helping to build new tissue.
A slow absorbing protein such as Instant Milk Protein should be used at any other time of the day as it provides a more tapered release of protein to encourage a greater protein balance and continue the body’s potential for growth.
Carbohydrates
Carbohydrates, much like fast absorbing proteins, should be consumed before, during and after exercise. It is best to choose a high GI (glycaemic index) carbohydrate in and around exercise as these will enter the system rapidly and begin working when they are most needed. High GI carbohydrates before and during exercise will help keep energy levels high in order to fuel exercise. Taken immediately after exercise, high GI carbohydrates, such as Dextrose, will replenish energy stores and also fuel the recovery process. Even if you are looking to lose weight, it is still recommended that you consume high GI carbohydrates as there is very little chance that they will settle as fat. Carbohydrates should be consumed with protein before during and after exercise in a ratio of 2:1 (respectively) as this has been shown to provide greater effect.
During any other point of the day it is better to consume slow absorbing or low GI carbohydrates such as Ultra Fine Scottish Oats. A slow absorbing carbohydrate is preferential during the rest of the day as it is less likely to influence fat storage and will also provide a more sustained supply of energy.
Weight Loss Supplements
The most typical weight loss products are designed to enhance your metabolic rate which results in your body burning off an increased number of calories. The ideal time to consume such a product is immediately before exercise. This will promote a high metabolic rate throughout exercise and encourage your body to use more calories to fuel your activity. Alternatively, a product such as Thermopure can be consumed at regular intervals during the day to keep your metabolism ticking away at a higher rate for longer periods of time. Again, this can dramatically increase the number of calories you burn throughout the day.
Multi Vitamins, Antioxidants and Amino Acids
It is best to take Multi Vitamin and Antioxidant supplements alongside meals. The active ingredients in these supplements often require stomach acid and digestive enzymes to break them down and allow them to enter your system more effectively. An antioxidant supplement such as Antioxidant Plus is ideally taken throughout the day with food to ensure your body is consistently trying to reduce the harmful effects of free radicals. Amino Acids are slightly different as some are better consumed without the presence of other foods and indeed other supplements. It is often the case with Amino Acids that they have limited opportunity to pass through the digestive system, so it is important to ensure they are not competing with other nutrients to pass through your system.
As a guide, this should help you understand the optimal times to consume certain types of sports supplements. Whilst the list is not exhaustive it does cover some of the major supplements and should offer greater guidance as to when they should be consumed.
