24-hour supplement guide

It’s not just about hard work – the way you supplement your training diet can make a world of difference to your muscle growth. Here’s what to take and when

First thing

It’s important to rehydrate quickly after a good night’s sleep. It also presents an opportunity to pop a couple of pills. ‘A quality multivitamin and fish oil tablets will promote a healthy immune system and good general health,’ says Mark Roberts, director of the Personal Space gym in London.

Breakfast

This is your first opportunity to get vital quality protein on board. ‘To create an environment in which your muscles will grow you need a protein-rich breakfast,’ says Simon Harling, director of fitness company Elite Fitness. ‘You can get that by making protein pancakes or eating your cereal alongside a protein shake.’

Mid-morning snacks

‘For the best results you need to eat small, frequent meals throughout the day,’ says Roberts. ‘Try to include protein in every snack to keep your supplies of amino acids topped up, and avoid simple carbs, such as white bread and white rice so your energy levels don’t crash.’

During workout

To stay hydrated and keep your stomach settled during intense exercise, drink water in small regular sips. If you can stomach it, then 10-15g of fast-acting whey protein during a workout can also be beneficial.
Post-workout Research suggests that you should take on quickly-digested protein such as whey immediately after your workout. A shake is fastest way to do this. Use water rather than milk. ‘Remember to add some carbohydrate or eat a banana alongside it to help your body absorb the protein,’ says Harling. ‘Your blood sugar levels will be low so it’s a good time to eat carbs.’ This is also the time to take another 10-15g of BCAAs as well as glutamine, an amino acid that speeds up the muscle recovery process.

Dinner

Eat your evening meal two to three hours after your workout to keep the flow of amino acids going to your muscles. This meal should contain good-quality lean protein, carbs and vegetables. This is a good time to take a zinc and magnesium complex. ‘A lot of us are zinc deficient because we don’t eat enough seeds, nuts and pulses,’ says Harling. ‘ZMA really helps to preserve energy levels and recover from exercise.’