Post-workout shakes have long been considered the most important pieces of the workout nutrition puzzle. Recent research suggests, however, that ingesting protein and amino acids prior training may be even more beneficial.

Here’s why:

Fuel Your Muscles

Pre-workout protein, specifically the branched chain amino acids (BCAAs), will help fuel your muscles during training. BCAAs don’t need to be processed by your liver; after being absorbed, they head directly to your blood stream to be picked up by your muscles.

This is key because exercise causes the breakdown and oxidation of BCAAs. Providing BCAAs to working muscles will prevent the need for your body to catabolize the working muscle itself.

Increase Protein Synthesis

Adding protein prior to your training session primes the pump: It starts protein synthesis during rather than after your training session.

Pre-workout protein most likely increases amino acid delivery and uptake by muscles during training.

Taken alone or as part of a complete protein, BCAAs inhibit muscle breakdown. So net protein synthesis is elevated even higher!

Burn More Calories

A study published in Medicine and Science in Sports & Exercise found that one scoop of whey protein prior to working out increased calorie burning over the subsequent 24 hours.

The exact cause of this increase in calorie burning is unknown, but it may be due to the added metabolic effects of increasing protein and modifying substrates (energy sources) used during exercise.

Don’t wait for the eggheads: It’s okay to reap the benefits of the what (increased calorie burning!) without knowing the why (exact metabolic cause).

Carryover Effect

There is also a carryover effect of nutrients taken in the pre-workout period. After ingesting protein, muscle protein synthesis can stay elevated as long as 3 hours.

This means that pre-workout protein allows you to double dip: You reap the benefits of elevated blood amino acids during your training session in addition to a carryover of elevated blood amino acid levels after your workout.

This elevation of blood amino acids will also help prevent excessive post-workout muscle breakdown.

Fat-Burning Bonus

Taking protein (specifically BCAAs) alone before a workout is extremely beneficial during a low-carb diet. The consumption of pre-workout BCAAs, especially when glycogen levels are low (as they are during a low-carb diet), leads to an increase in fat oxidation (fat burning) during high-intensity exercise like interval training or metabolic resistance training.

The Winner: Pre-Workout Protein

The nutrients you ingest around your workouts are extremely critical to developing and refining your physique. If you skip pre-workout protein, you skip a chance to support intra-workout anabolism (muscle growth AND reduce post-workout catabolism (muscle breakdown).

Provided that you’re getting adequate dietary protein throughout the day, I recommend BCAAs pre-workout. Their free form offers much faster absorption and uptake, which means your blood amino levels will be high when you hit the training floor.

Just incase you can not get into a gym this week, Jack has put together a workout for you to give a go at home. This week he focuses on Chest exercises – Remember to be creative and use whatever you can around your home.

So…. is going to Slimming World really worth it? Jack has his own thought’s, which he shares in the latest video below!

YES.. Are you ready for a summer of fitness?

Join us today for only £14.99 to Kickstart your fitness. It’s not too late to get that beach body you are craving.

Got a question? Email Chris on enquiries@fitness-worx.com or call 01926 859 488!

Massive respect goes out to Chris Timms!! – Over 10kg lost in 12 weeks at FWX with Jack and he just completed a half marathon in 2 hours and 11 mins! – WE ARE PROUD – Congratulations

We can’t get enough of steak rolls! Rolls are great for portion control because if you wanted to, you can accurately measure out each strip for rolling to get a better sense of how much protein is in each one.

What we love about this particular version of the recipe is the marinade. It’s simple, relying primarily on sauce found in a can, and packs a TON of flavor. Plus, when you cook it in the pan, we find that there’s more natural, gravy leftover after baking in the oven so you can baste the rolls in their own spicy sauce instead of piling on another condiment.

You can simply put them on a baking sheet (or on an outside grill) and cook, making it much easier for bulk prepping.

INGREDIENTS

Ingredients for 6 rolls

1 lb lean flank steak, cut into 6 thin strips
Marinade
One (5oz or 6oz) can chipotle peppers in adobe
2 teaspoons oregano
1 teaspoon cumin
Juice from 1 lime
2 teaspoons olive oil
3 tablespoons water
12 thick asparagus spears, ends chopped
1 bell pepper, cut into strips (OR use two bell peppers with different colors)
1/3 large red onion, cut into long pieces
Meal Side suggestion
Steamed cauliflower pearls

STEPS

Set oven to 420F/216C.
Mix together the ingredients for the marinade.
Slice flank steak in half horizontally in order to make it thinner. Then cut each half into 3 equally sized strips. Place the strips in the marinade and marinate for 30 minutes or overnight in the fridge.
Place 2 asparagus spears, 2 slices bell pepper and a few long slices of onion on the thickest end of the strip. Roll it closed. Repeat. TIP: you can use a toothpick in order to close it, OR you can simply place it flap-side down in a skillet or baking sheet.

OPTION A: Spray a nonstick PAN on medium heat and spray with a little olive oil. Once the pan is hot, add the rolls with the flap-side facing down so that as it sears, it seals the roll. Use tongs to gently pick up and sear other parts of the roll. Sear for about 3 to 5 minutes, being careful not to damage the rolls. Place the entire pan in the oven for 12 – 15 minutes.

OPTION B: Alternatively, simply place the rolls with a flap-side down onto a baking sheet lined with parchment paper. Lightly spray them with olive oil and bake for 15 to 20 minutes, or until the outside edges have browned significantly and the steak is cooked to your desired readiness.

Enjoy the rolls meal with steamed cauliflower pearls for a lighter, low-carb solution. To make it heartier, add some black beans or avocado if you’re looking to increase the fat content.

FWX Coach Nathan take’s you through his 3 favourite box jump variations. Box Jump’s are good for burning fat and and increasing strength all over the body.

The dumbbell lateral raise is an isolation exercise that strengthens the entire shoulder with an emphasis on the sides of the deltoid muscles. Jack takes you through a step by step guide to perform the perfect Lateral Raise.