What helps make comedy also builds muscle…

This is key to getting the most out of your bodybuilding protein intake. There’s not much point in stuffing down that half chicken and protein shake…only to roll over and have a nap.

No, we need discipline here…and that means properly timed meals to give a little helping hand to the natural processes that are stimulated by intense exercise.

After a weight training session, your muscles will have been traumatised and at a microscopic level there will be tears and damage to the tiny fibres that make up each muscle. All this means that the real muscle building happens outside the gym!

The recovery stage begins immediately after exercise and is in full effect for around 24-48 hours afterward.

By timing your intake of nutrients to key ‘windows’ it is possible to radically increase the effectiveness of each exercise session on muscle growth.

Taking a combined bodybuilding protein and carbohydrate drink or meal straight after training has been shown to kick start several well known processes that result in anabolism (or muscle growth).

The ‘window’ of opportunity is open up to half an hour after exercise …yes, its not a hard and fast rule…but the sooner the post work out meal is taken, the quicker the ‘recovery’ processes are assisted.

A typical post-workout meal would include 0.5 gram protein per kilo of bodyweight, taken together with perhaps a high carbohydrate drink with 1.5 gram carbohydrate per kilo bodyweight - containing maybe dextrose, maltodextrin or another high glycemic rated carbohydrate.

This might sound complicated, but its easily done…the protein is equivalent to that found in a small tin of tuna…for someone weighing 150Ib.

An easy way to meet these requirements is perhaps to use a meal replacement supplement as this will have both the bodybuilding protein and carbohydrates in the right proportions – and can be taken easily with you to where you train.

Have you heard the saying that breakfast is the most important meal of the day?...not for people who weight train…the results of a properly planned post workout meal are impressive…

You might already know that Growth Hormone release will be stimulated by this combination of nutrients taken after exercise…also, the higher insulin levels brought on by the carbs will stimulate the movement of glucose and amino acids into the cells to trigger the recovery process.

That's all for now.