NUTRIENT

TIMING

  

 

RESISTANCE TRAINING

BENEFITS (PRE & INTRA)

 

Significantly increases strength by 22 - 30% compared to non supplementation. Pre-exercise & intra protein ingestion prevents negative muscle breakdown for energy and increases protein synthesis (leading to muscle maintenance & growth). 

BENEFITS (POST)

 

Resistance training stimulates protein synthesis but also stimulates protein breakdown, resulting in an overall negative protein balance after exercise. To prevent negative protein balance and restore glycogen levels, correct nutrient intake must be consumed post resistance training. 

 

BENEFITS (PRE)

 

Optimise endurance performance by 20%

BENEFITS

 

Helps to reduce the risk of injury from training. Can include activities such as yoga and Pilates.

Can enhance mental wellbeing through relaxation and proper breathing.

The Eatwell guide shows what kind of foods you should eat, and in what proportions, to have a healthy and balanced diet and more sustainable food. This includes everything you eat and drink during the day.

References

‘The Balance of Good Health’, was launched in 1994. It was revised and named ‘The eatwell plate’ in 2007.

The most recent model, the Eatwell Guide, was published in March 2016.