Protein on the other hand, forms the basis of strength and muscle mass. Protein contains amino acids, the building block of muscle and tissue, and so eating protein can enhance both tone and size if done correctly.
1. Simple carbs are most useful for short term bursts of energy, such as sprinting or high intensity training. Sports drinks containing glucose and/or caffeine are common, but one can also have juice, coffee, soft fruit such as a banana or a smoothie.
2. Exercising on an empty stomach doesn't necessarily mean that fat will be released to make energy, as adrenaline can step in, causing gluconeogenesis, a process in which the liver actually makes glucose.
3. Protein is the most important macronutrient in terms of exercise, so much so that the European Food Safety Authority approved three claims about it – that protein helps maintain and grow muscles and also that it contributes to bone health. A moderately active adult needs 1.3g per kilo of bodyweight whilst a very active one needs 1.65g. Bear in mind that a large egg contains 6g of protein, a 100g chicken breast contains 29g and 100g of salmon offers 22g of protein.
4. Caffeine pre-exercise can enhance performance and intensity of exercise, more so if you aren’t a regular user.
5. Post weight bearing exercise have at least 10g protein, either through food or protein shake, with a form of carbs to enhance entry of amino acids into muscle.