Exercise and nutrition they go hand in hand, one will just not work without the other. We all exercise for different reasons, to distress, loose weight, get fit, bulk up, tone up… but you have to give the body a nutritional helping hand if you want it to do and look the way you want.

My two main goes post exercise are:
1. Hydration
Breaking down fat and protein in muscles during exercise results in circulating metabolites and acids and drinking plenty of fluid, particularly after can help flush out the toxins and free radical damage caused during exercise. This does not mean a sports drink, most athletes would not even drink these, they are more for long distance endurance such as a marathon. I always opt for water, adding some slices of fruit (lemon, lime, cucumber) for flavour and additional detoxification or I replenish with coconut water, full of electrolytes lost during exercise.
1. Good Food
Like many people I train in the evenings, so we are then faced with the dilemma of not consuming vast amounts of quick empty calories in our bid to get fed quickly. Protein, greens and low GI carbohydrates if needed should be the focus post workout as, particularly with any sort of weight, kettle bell, resistance training. The carbohydrates help transport the nutrients to the cells, but step away from your white batch bread, it just loves to stick to the belly.
Good, clean food post exercise is also part of the process. The ideal “window to refuel” is from 30 minutes post workout, but can go up to 2 hour. This is because the muscle you have worked and essentially broken down during exercise are most open to receiving the nutrition, give it the right kind and you will see lean muscle and toned features. Think lean protein – eggs, turkey, salmon, seabass, tuna, raw nuts, natural nut butters, green vegetables, replenishing juices with protein powders or go natural like rice protein or milled seeds. One of my favourite things post workout is a sweet potato (great for replenishing glycogen stores depleted from workout), and green veg frittata, basically an omelette which you can slice like a quiche without the pesky calories of the pastry). Always have left overs for lunch next day also, teamed with a green salad. Bonus! I also love having a green salad with some baked salmon or no bun turkey burger alongside some cashew nuts, and avocado (great to ensure you are absorbing good fats).
And remember go for clean snacks with protein prior to your workout, not need to be having a handful of jellies for a quick sugar hit. Let me know if you fancy some ideas…..