There are two questions I am frequently asked regarding supplements and training. The first is: should I have a protein shake after training?

You do need protein for optimal health. It aids in repairing and building cells, so repairing muscles after exercise is important to reap the benefits from your training session.

When you train your body breaks down protein and a post-workout dose helps ensure a positive balance, which is vital for muscle growth.

However, many protein shakes are full of artificial sweeteners and flavourings, to make them taste better, so people will drink them. This can have a negative effect on your body and hormones, so if you do take one make sure it has the right balance of protein, carbs and fat.

Taking a protein shake post-training isn’t essential. You are better off having a meal of protein, good fats, vegetables and a small amount of starchy carbohydrates within an hour of training rather than drinking a poor-quality shake.

The other common question I am asked is: should I train on an empty stomach? There is so much different research out there as to what you should do pre-training and each person is different.

Some people train better with an empty stomach, others find they have no energy at all. This can also differ depending on what type of exercise you are about to do.

If you exercise in a purely fasted state muscles can get broken down to provide fuel during intense exercise. This form of self-cannibalism can in the long term lead to a decrease in metabolism, causing you to have less muscle and more fat.

Ideally I would advise you to have a good breakfast. For example, eggs, smoked salmon, spinach and a bowl of blueberries two hours before you exercise will give your body the time to digest the food in preparation for a fantastic workout.

However, I know this isn’t always possible, especially if exercising early in the morning. The best way to prevent your body using muscle for fuel if training in a fasted state is to load up on aminos. When these are taken on an empty stomach you will more than likely burn more fat and are unlikely to lose muscle mass. The amount of carbohydrates, protein and fat that you consume will depend on the amount of exercise you do as well as the type of exercise you choose to participate in.

The more resistance training you are doing, the more protein your body needs to repair, the more cardiovascular training the more good starchy carbs your body will need to fuel your workouts.

To get the correct balance is tough. Sometimes it involves trial and error; everyone’s body is different.

My advice is to eat clean, natural, healthy food, and get a good balance of cardiovascular and resistance training to achieve a strong, fit and healthy body and mind.

  • Do you want alerts delivered straight to your phone via our WhatsApp service? Text NEWS or SPORT or NEWS AND SPORT, depending on which services you want, and your full name to 07767 417704. Save our number into your phone’s contacts as Oxford Mail WhatsApp and ensure you have WhatsApp installed.