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Guest Author Tara Adlestone from Missfits Nutrition.
Drinking a protein shake after your exercise session enhances the rate at which your muscles recover and consequently you will tone up faster and more effectively. Have you ever heard of the ‘window of opportunity’? This theory has become gold dust in the fitness industry and essentially means that you have a critical 30-40-minute time frame to consume your post workout protein and carbs to replenish the body with essential amino acids, which in turn replenishes your muscles after a brutal workout. Often women associate protein with bulking, however with the right type of protein women can see amazing benefits alongside their training. The reason why a man is able to bulk at a much faster rate than a woman is because men not only have testosterone but also drink shakes with excess calories and high amounts of protein, carbs and sugars than a woman would ordinarily drink and couple this with a heavy weightlifting routine. 2. Sleep & Rest Whilst the active woman is aware of the importance of working out, many give less attention to one of the most fundamental ways of nourishing and repairing the body – SLEEP. Sleep is just as integral in the replenishment process as protein and it plays a significant role in your overall physical and emotional health. Unsurprisingly, if you feel tired and haven’t had enough sleep, this will in turn affect your exercise performance. A workout feels more productive when you feel rejuvenated and ready to go than if you are exhausted. Research actually suggests that not sleeping enough each night, can undo the benefits of your healthy living and training, so the role of sleep can go a long way for nourishing the body. It’s also important to listen to your body when it needs a break. It’s ok to take rest days and not exercise if that’s what your body is telling you. High intense training conditions the body however if proper recovery and rest time isn’t given the body will find it more difficult to regenerate. Without adequate recovery time you may experience reduced performance at your next session, so rest is key so you are able to workout stronger and more effectively at your next session.
The second – it’s important that you avoid reaching a plateu. If you don’t modify your exercise routine your body will get used to the types of training you are doing and you will likely just maintain rather than improve. You could try boosting the intensity of your workouts or upping your weights. Ultimately, most individuals need to push themselves to new levels and try out different activities to stay enthusiastic about their workouts. 4. Grab a sweat buddy Nothing will motivate you more, than seeing your friend push out one more push up than you. So grab a training buddy and push each other to the limit. Sharing your experiences and knowledge with one another will help you both to improve and reach your goals! So if you’re getting bored of training alone, are looking to shake up your gym routine or are looking for that extra motivational boost, grab a friend, head to the gym and workout together!! MissFits Nutrition is a newly launched vegan pea protein company and we are here to make every sweat count. Our product ‘The Multitasker’ is designed with the active woman in mind. It’s a perfectly portioned protein sachet with added essential nutrients. Naturally flavoured the sachets are available in 4 different flavours - Chocolate, Vanilla, Coffee and Mixed Berry. The sachets contain no added sugars, they are all under 80 calories and are vegan, GMO free, dairy free, gluten free. So #GetMultitasking today www.missfitsnutrition.com Use code ‘swift20’ for 20% off first order. 
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