MilliOnAir Magazine February 2018 | Page 94

MilliOnAir

Thank you Chris for that insight into The Top 5 excuses! I know there are plenty more and many people will be nodding their heads and laughing as they read this because they will be thinking “ ops! I’ve use that one before!”

Now let’s answer some questions from our readers!

Should I stretch before or after my workout?

It’s never a good idea to stretch cold muscles. I’m a big advocate of warming up your muscles properly with some sort of dynamic movement like riding the bike on leg day or really light weight movements at high repetitions for whatever body part you are about to train. Once you’ve warmed up, I then recommend that you stretch in between each set. After my workout, I like to take 5 minutes and do a nice full body stretch to work out any muscle or joint stiffness and help reset the central Nervous system.

Should I eat protein or cards after a workout?

The timing of your foods and supplementation can make all the difference with your results. After your workout it’s a good idea to get some sort of easily digestible protein source (whey protein powder or vegan protein powder) along with 

BCAA’s (Branch Chain Amino Acids) for muscle repair and recovery and a fast acting carbohydrate source like a small amount of fruit juice to increase insulin to help deliver the nutrients to your muscle cells. Complex carbohydrates like sweet potato or brown rice are better when consumed after a strength-training workout because it expedites recovery and also allows for greater training volume.