How much protein do you need and when do you need it?
When we exercise, we stress muscle fibres and stimulate
physiological processes that allow us to adapt to get stronger,
faster and have greater aerobic capacity, depending on exercise
To recover optimally, you must consume some protein after
training at around 20-40g depending on your body mass, or in other
words 1 - 2 chicken breasts. It is also important to eat whole food
sources as opposed to supplements, with recent research showing
this is a superior method to adapt due to nutrient
How to prevent cramp
When you sweat, you lose electrolytes which are vital for muscle
contraction. To prevent cramp, have electrolyte tablets at the
ready for after the sweatier and longer sessions, especially if you
are prone to cramping. If you are caught short, salt water or
Lucozade sport usually do the trick. Remember, you must replace
sweat loss with water 1.5x the amount lost during exercise.