Obviously in sport having the right nutrients before exercise is crucial to perform effectively. The same goes for the recovery stage after exercise as well. After exercise the body naturally loses vital nutrients and energy stores which need to be replenished as soon as possible to diminish the chances of injury and fatigue. Although it is important to restore the right nutrients back into the body after exercise, it is also important to encourage the removal of any waste products that can be produced such as lactic acid.
 

When considering Pre Workout supplements it is important to consider the length of the activity and the Glycemic Index or GI of foods. This is a measure of the effects of carbohydrates (the primary source of the body’s energy) on blood glucose levels. For shorter activities, or explosive workouts, the most appropriate supplements are ones with high GI values. This is because these are broken down rapidly to be used instantly. The only problem with this is that the fuel source does not last very long. For longer activities, supplements with lower GI values should be taken to produce a slower released energy source which lasts longer.
 

Pre workout supplements provide valuable energy which ensures maximum performance and promotes improvement in training and intensity. Some pre workout supplements can provide nutrients which stimulate the muscle protein synthesis during workouts. This results in increased muscle growth and improved recovery.
 

After a strenuous workout or training session, the body is placed in a catabolic or depleted condition. The quickest and most effective way to overcome this is to consume a post-workout supplement that refuels the body with vital nutrients. There are a variety of different recovery products that aim to replenish the body with essential nutrients. Commonly, sports drinks are favoured among most people. Sports drinks can come in three different forms; Isotonic, Hypertonic and Hypotonic.
 

Isotonic drinks are of the same concentration as the body’s own fluids. They contain similar amounts of carbohydrate and electrolytes. Isotonic drinks are absorbed faster than ordinary water to be used around the body. Isotonic drinks are often preferred for their balance between refueling and rehydration.
 

Hypertonic drinks have a higher concentration to the body’s natural fluids. These drinks normally contain high levels of carbohydrates and are more effective in refueling the body. By being a higher concentration they slowly provide the body with a constant increase in carbohydrate and glycogen levels.
 

Lastly, Hypotonic drinks are diluted carbohydrate electrolyte solutions which are less concentrated than body fluids. Therefore these drinks are rapidly absorbed by the body and are more effective in rehydrating the body.