We have seen many people come through our doors who regularly go to the gym but see little result from their training. The reason for this is that whilst strength training works on the muscles, the rest of the body needs looking after too. In order to train effectively, your body needs to be properly fuelled, for it to recover from the training and for it to grow as a result.
Many people are under the delusion that they need to buy expensive diet plans in order to get results. That’s simply not true. In fact, all you need to do to get great results from your workouts is follow these simple tips to help rebuild your body between workouts.
Get Enough Protein
It is important to eat enough protein as it provides the body with the necessary amino acids for repair and building your muscle. The daily protein requirement for those who do strength-training is about 1.2-2.0 grams per kg of body weight depending on your objectives and needs.
You don’t have to rely solely on protein powders to meet the requirements. Foods like eggs, fish, chicken, milk, beans, and lentils can provide the body with proteins as well. Make sure that protein is a big part of your main meals.
Sufficient Vitamins and Minerals
It is important to take vitamins and minerals for muscle to function properly, energy to be metabolized, your immune system to be healthy, and bones to be healthy. A proper diet should include fruits and vegetables, grains, nuts, seeds, and legumes.
Magnesium is necessary for normal operation of muscles and nerves. Vitamin C also helps produce collagen and prevents cells from oxidation. Vitamins D and K are also necessary for muscles and bones to maintain health.
Use Supplements for Specific Needs
Even though supplements provide essential nutrition, they should not take the place of healthy meals. There are a variety of options from Performance Lab to supplement different nutrients.
- Magnesium: It supports the normal function of nerves, muscles, and energy metabolism. If the body does not get enough of them from food, it is recommended to take a supplement
- Vitamin C: It assists in collagen production and normal immune function
- D3 + K2: While vitamin D is needed for the absorption of calcium and muscle function, vitamin K is necessary for bone health.
Consider your diet and amount of medication you take before starting to use supplements. Excessive doses can be harmful and some medicines may interact with each other.
Keep Yourself Hydrated
Water is important in maintaining normal body temperature, proper circulation, and efficient muscle functionality. Not having sufficient water in the body due to perspiration leads to lower energy levels and poor exercise performance. Make sure that you drink enough water every day especially when you are exercising. If the weather is too hot or you sweat more than usual, it is recommended to drink more water to compensate for the loss. In most cases, water ought to be enough for regular strength training sessions.
Prioritize Quality Sleep
Sleeping is an essential part of recovery, maintaining proper energy levels, and adapting to an exercise routine. Most adults need roughly seven hours of sleep each night, but this number can vary from person to person.
You should keep your sleep schedule constant, restrict caffeine intake, and create suitable conditions for sleep. If you are constantly tired or have problems with your exercise routine, pay attention not only to your diet and exercises but also to your sleep schedule.
Incorporate Rest Days Into Your Routine
Not every day of your workouts has to be so demanding. Having days off or even easing off for lighter workouts such as going for a short walk or even swimming can be as effective for recovery as actually resting.
A rest day does not have to be a complete rest day – a short walk, swim or other similar low-energy activity can be suitable on some days depending on the individual program. It is clear when your body needs more time to recover from the working out you are doing or if you have simply overdone it. Consistency is more important than striving to be consistent in every workout.
Listen to Your Body and Adjust Your Routine
Every workout is different and even on the best days of energy for your workouts, there are days of low energy for your workouts too. So don’t try to do the same amount of work on low energy days. Be realistic.
If you are feeling regularly sore, tired or weak it could be to do with how you are eating, sleeping and training. Adjust your program accordingly and if the problem persists seek advice from a medical professional.
Do not mistake working hard for consistently progressive gains. Recognize when to push and when to back off.
Incorporate Recovery Into Your Training Program
Your body can respond to your training program only if it has been provided with the necessary building blocks in the form of nutrients, hydrating agents, sleep and rest. While Performance Lab’s Magnesium, Vitamin C, D3 + K2 supplements can certainly address deficiencies in these nutrients, training itself cannot compensate for subpar nutrition and frequency.
Plan for sustainable progress. You don’t need a perfect program to get stronger. Just one that works for you!
Written by Lisa Moletto (lisa@blogoutreach.co.uk)
