The Importance of Stretching Before a Workout

Posted on 27th July 2021 by ecom

The importance of stretching before a workout cannot be overlooked. Stretching is basically preparing your body for a workout, and will help prevent injury.

Why is stretching important?

Stretching can help prevent muscle strain, and thus avoid injury. Stretching is also important for loosening your body up before putting it to work. Pre-workout stretches promote circulation and can reduce old injury pain as well.

Don’t forget that regular stretches are good for your posture too!

Keep your stretching routine regular and planned

Not all stretching is good. Haphazard stretching or incorrect stretching can actually hinder not help, so it’s important to learn good stretching techniques. Ask your trainer or gym staff for tips.

You want to work and develop your muscle groups during stretching time, so keep to a pattern of stretches that work each group. Develop the length and stretch of each exercise as you go, and don’t push yourself too fast.

Stretch post-workout too!

Cooling down and stretching post workout is important too. Don’t forget to stretch and shake out those muscles to stop seizing. This is a good time to have a protein shake too – while your body is still needing that muscle fuel!

Woman stretching - Photo by Chalo Garcia on Unsplash — Try our range of Whey Protein powders for your post-workout boost!

3 Amazing Protein Smoothie Recipes Using Whey Protein

Posted on 19th July 2021 by ecom

Our Whey Protein Products are so versatile that they can be the base for super fun protein smoothies that will blow your mind. Try these recipes at home.

Tropical Fun with our Jamaican Coconut Whey Protein

Try adding a handful of frozen pineapple and mango, alongside avocado and a scoop of our Jamaican Coconut Whey Protein powder for a sumptuous taste of the tropics!

Green Energy Diet Shake

If you’re on a weightless regime, finding innovative ways to eat the best foods can be difficult. With our Diet Whey Slimming Protein and this delicious green energy shake, you get great nutrients, and a protein boost that tastes great. Add to water a handful of spinach, some chia seeds, half an avocado, and a scoop of our Velvet Vanilla protein in a blender to make a delicious meal replacement.

A Banana Chocolate Treat with Muscle Power All-in-One

Chocolate is one of our favourite Whey Powder flavours. Try adding a banana and some milk, and a handful of almonds into a blender with a scoop of our Muscle Power All-in-One whey protein powder. This delicious treat is like a drinkable dessert!

So many uses for our whey protein products!

Start Your Day with High Protein Porridge

Posted on 13th July 2021 by ecom

Finding the time to protein-load can be hard, especially for those with busy schedules. While our range of protein powders can keep you fuelled on the go, sometimes you want something heartier. Try our High Protein Porridge – just add hot water for a delicious high protein breakfast!

Start your day the right way

With 25g of pure protein, our High Protein Porridge provides the perfect boost for those morning workouts.

With delicious flavours too (Maple Syrup or Strawberry Apple), you don’t have to skimp of taste and satisfaction

The importance of breakfast

Everyone knows that starting the day out with a good breakfast is a good idea. And especially when you add working out and weight training into the mix.

Try our range of Whey Protein powders – great flavours at a good price!

Using a Resistance Band Properly

Posted on 29th June 2021 by ecom

Your resistance band can give you an effective full-body workout. But only if used correctly. Follow these tips on using a resistance band properly.

Here’s how to use the resistance band properly

You’re aiming for 15 reps, ideally, keep going for 3 sets with a 30-second break between sets. Keep your joints protected by utilising your muscles; and keep your back straight and not strained.

Chest

Wrap the band around your back with arms out to the side, bring them together and back.

The Row

Put the band under your feet, bend at the waist 45°, and with a slight bend in your knees pull the band up to chest height repeatedly.

Deadlift

Put the band under your feet again but straight back. Bend your knees and stand up again. The band stays in your hand at hip level.

Press

Stand straight, hands at shoulder level band held taut between them. Push your hands straight into the air, and back down.

Lunge

Put the band under one foot and step forward while pulling up on the band. Bend your knee until your thigh is parallel to the floor and repeat.

Know Your Protein

Posted on 21st June 2021 by ecom

Protein is essential for muscle repair and growth, as well as overall health. Set a protein target and then use these tips to ensure you achieve your goal. It’s not as easy through food as you think.

Whey Proteins

The first step is to add whey protein to everything, it reduces solid food consumption while boosting protein safely.

Prepare in advance to help stay on track

If making a shake then use milk, it will increase protein intake further.

Don’t forget to combine different protein sources, it makes meals more interesting.

Eat extra meals if you need extra protein, you can prepare them in advance.

Have a nighttime snack of yogurt, milk, and casein protein, perfect for sleeping on.

Remember to keep track to ensure you hit your target and no more. Other nutrients will still required.

strong woman is drinking sports nutrition

Know your protein

Once you have established a routine, it is very easy to stay on track with your protein. You will find inventive ways to add it to your diet, and to change up your meals to ensure it doesn’t get boring.

Use the Mega GoProtein Lean complex to help boost your intake.

Does Alcohol Reduce Performance?

Posted on 18th June 2021 by ecom

No matter how good you try to be, there are times when it’s impossible to say no to the big night out. You have to know whether your alcohol consumption is going to affect your performance for your training session the next day.

Simply put, the answer is yes. It will affect your performance.

How does alcohol reduce performance?

Alcohol reduces your ability to absorb nutrients, effectively reducing your energy production, slowing you down. This also impedes muscle recovery.

Additionally, it can increase the risk of you being injured while exercising.

Long term impacts of alcohol

Habitual use can decrease the negative performance but also reduces the size of muscle fibers, limiting your ability to build muscle.

In short, if you want to drink alcohol, stick to spirits and intersperse with water to help your body recover as fast as possible.

Selection of spirits behind a bar - Photo by Ibrahim Boran on Unsplash

Try our Goprotein Training Recovery Formula 2:1 – The drink is intended for athletes that require an energy drink during exercise and a protein drink to help muscle growth, muscle repair and maintain muscle mass.

Bodyweight Routine From Home

Posted on 8th June 2021 by ecom

You can still get in shape for summer even if you can’t get to the gym. Try this routine to shift bodyweight from home.

You’ll need to exercise for 45 seconds, rest for 15 and repeat for the next exercise. That’s one round, you’re aiming to do 5!

Bodyweight routine

Leg Crunch Squat

Sit on an imaginary chair and, as you stand, push one leg up to touch your arm. Your arms are up as your hands are interlocked behind your head.

Plank With Attitude

Adopt a high plank, arms straight, hands on the floor. Hold the pose as you touch your left shoulder with your right hand. Then do left hand to right shoulder. Then create an upside-down ‘V’, by pushing your butt upward, left hand to right ankle, and right hand to left ankle.

Lunges

Legs shoulder-width apart, push out on one side making your leg straight. Straighten and repeat on the other side.

Extensions

Lie down, you deserve a rest! Lift your chest off the ground put your hands next to your ears. Push them straight forward and back.

If you can’t do 5 rounds to start, do as many as you can and improve slowly.

Woman Exercising With Dumbbell At Home. Feeling great inside and out! Age is no excuse to slack on your health. Portrait of smiling senior woman holding dumbbell.

Try our diet whey slimming products to help your journey!

How To Start Working Out Again

Posted on 1st June 2021 by ecom

The lockdown has made it difficult to keep training and exercising. You may need to ease yourself back into the routine.

How to start

Start by doing any exercises you can at home. Then book your gym slot, your fitness doesn’t matter, being there does. Don’t expect too much from the first workout. There will be new systems to be aware of. Simply turning up is three-quarters of your battle.

Small steps towards working out again

Once there, start with your favourite exercise and reduce the intensity of your training, you can increase it and be back to where you were in a matter of weeks.

Take plenty of rests and enjoy the experience. You’ll want to make it a positive experience so that you come back again!

Staying Clean At The Gym

Posted on 25th May 2021 by ecom

COVID-19 should have changed everyone’s attitude to the gym. Here’s the best way to stay clean at the gym.

Tips for staying clean (and healthy) at the gym

Never wear the same clothes twice without washing them
Use antibacterial wipes on your cell phone, other electronics, and the machines you’re using
Water bottles should be washed after every session
A towel helps eliminate sweat and creates a barrier to the machine if necessary
Wash your hands or sanitize before and after every session
Don’t touch your face
Skip it if you’re feeling unwell

Stick to the rules, they’re for the benefit of everyone.

Be aware of your surroundings

The benefits of having a larger gym, where you can spread out, are particularly important at the moment. Choose areas away from others if you can, sanitise, and remember to not touch your face. Sweat bands are good to minimise your temptation to touch your face.

Use our Sterizar Antibacterial Handwipes at the gym for added protection and convenience.

Should I Wear Compression Clothing?

Posted on 12th August 2020 by ecom

You don’t need to, but there are several reasons why you might want to wear compression clothing.

Reasons to wear compression clothing while training

Compression clothing is a great way to outline your new physique. But, it can also aid the recovery process, both from a training workout and an injury.

It increases blood flow to an area, improving nutrient flow, and keeping the area warm. This prevents inflammation and helps reduce Delayed Onset Muscle Soreness. It can also help to spread the load, reducing the stress on a poorly joint.

Woman doing sit ups - Photo by Jonathan Borba on Unsplash

If you have an injury compression gear can help you to maintain your routine. It can also simply make you feel better about exercising because it’s snug, doesn’t ride up and is comfortable.

Wearing the right kind of workout gear can help with confidence and push you further with your training too.

See our range of GoProtein Whey Powders for adding protein to your diet