Endurance and recovery guide

If you need some tips on how to increase your endurance levels and recover from your training, please see below your step-by-step guide to success:

Steps to success

  • Enhance mental focus

    Enhancing mental focus before or during exercise and sport can help you perform with more intensity. There are many nutrients that can help you boost mental focus, such as caffeine and branch chain amino acids (BCAAs) that are found in some proteins and have been shown to prevent imbalances that could cause mental fatigue. Look for products containing nutrients to enhance your focus, if you need a boost.

  • Maintain energy levels

    Eating five to six meals a day provides your body with a constant energy supply. Skipping meals may leave you feeling lethargic as your body is lacking the required nutrients for energy. Eat regular balanced meals containing complex carbohydrates, protein, good fats and fibre. Take fast release whey protein pre-work out.

  • Stay optimally hydrated

    Training causes you to sweat and lose water, salts and minerals. Not replacing these can cause dehydration, leading to a rapid decline in performance. Drinking carbohydrate drinks with added electrolytes before, during and after workouts and sport will help you stay hydrated and rehydrate effectively once you've finished. Sports nutrition drinks are much more effective than drinking only water, due to their ability to be more rapidly absorbed.

  • Replace lost nutrients

    High intensity or prolonged endurance exercise and sport depletes energy stores, causes a lot of fatigue and can damage your muscles, so it's vital to maximise recovery by consuming the right nutrients straight after training. This will help restore carbohydrate levels stored in the muscle (glycogen) and repair the muscle breakdown caused by training. Use a recovery drink that contains both carbohydrate and protein, to kick-start energy refuelling and muscle repair rapidly. Eat a snack or meal with some protein and carbohydrate after exercise.

  • Repair muscles

    To help and rebuild damaged muscle tissue and support healthy immune defences, make sure you eat plenty of protein - around 2 grams per kilogram of bodyweight, per day. Look for products that supply high quality whey protein, a naturally complete protein that's often called a 'fast' protein for its ability to provide rapid nourishment to muscles, which is ideal for sports players and exercisers before and after training.

  • Recover effectively

    There are many energy and recovery products to choose from to help you enhance your exercise performance, before, during and after sport and the gym. From fast-release protein before exercise, a Gel for a quick fix during a workout, to a carbohydrate drink mid-workout and a shake for faster post-exercise recovery. Each period of exercise is important, so for best results select a product to get you focussed and energised before, a drink or gel to help you maintain performance and a shake to support rapid recovery afterwards.