Nutrition Topic of the
Month Carbs, Protein
& Fat Vitamins &
Minerals etc. Sustenance &
Menu Ideas Courses &
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This section looks at additional & convenient ways to enhance your workout, or to give you that extra boost:

Pre Workout:

• Did you know that a cup of coffee or a green tea before a workout has been shown to stimulate the release & burning of fat – have one freshly made on arrival to help you power through that workout.
• Did you know that a university of Exeter study showed that drinking beetroot juice before a workout enhances performance by up to 15%. Fuel with a glass of beetroot juice.
• And for something stronger, we offer:
• NO Xpolode – a pre workout intensifier designed to enhance your workout, containing beta-alanine, taurine & creatine.
• Kick – a caffeine based drink designed to speed up your metabolism.

Post workout:

• Research now shows that you have a small window of opportunity to maximise the impact of your workout.
• The body needs carbohydrate to replace lost energy, and carry the necessary muscle building proteins, vitamins & minerals to start the rebuilding process.
• Fail to eat and your body will breakdown muscle. Prevent muscle breakdown and start this repair process immediatley by fuelling
  your body.
• We can make you a freshly made shake or grab something from the fridge – and power up the nutrition by adding:

• Banana: Good for Vitamin C & Potassium.
• Apple: Good for Vitamin C & Calcium.
• Ginger: Good for its anti-inflammatory properties.
• Mixed Summer Berries: Good for anti-oxidants.
• Oats and Mixed Nuts & Seeds: Good for fibre & good fats.
• Skimmed Milk or Soya milk to increase the protein content.

• Or chose one of our USN or Multipower protein bars, or a shake from the fridge. Both will give you that all important mixture of protein and carbohydrate.
• About 1.5 hours later you need a nutritious whole food meal to carry on the repair process – a mixture of protein, carbs & fat in the quantities necessary to support your training routine & body type.
• Our Freedom Partners offer some ideal dishes:

• Looking for something high in protein – there is a
  great selection of chicken dishes from Nandos:
  www.nandos.co.uk
• For something high in carbohydrate to replace
  all that energy used, there are some
  great pizza & pasta dishes from Strada:
  www.strada.co.uk
• Keeping it light? Then check out a lighter
  sandwich or wrap option from Subway,
  or some of the salad based options
  from any of our Freedom Partners.