Our expert says:
Your dietary intake for toning would be the same as for building muscle, the difference would be in the training. It will also really only apply if you exercise for more than 1 hour at a time.
So to recap....this is what you can do with regards to your training nutrition:
"Have breakfast if you train in the morning about 1-2 hours before you train, make sure this meal has got some carbohydrate (a slice of bread, breakfast cereal) and a portion of protein (matchbox size of low fat cheese or ham, one boiled egg, etc). This will ensure your muscles have enough fuel during your training session to keep building muscle and to not break it down.
Then during your training (if you train longer than 90 minutes) you can drink a normal sports drink (energade, powerade, etc.) to keep the carbohydrate levels up and if you can afford it, you can add a protein to the sports drink (eg. peptopro - which you can get from pharmacies). It is very expensive (R100 for 10 sachets) and not a MUST if you want to gain muscle, it is an optional extra.
The last tip is to then have a meal / meal replacement shake within a half an hour after your training session. This will ensure that your muscle glycogen stores re-synthesize (to help you train better the next day) as well as help your muscle recover from any damage caused during the training session. The way muscle gets stronger is by breaking it down and rebuilding it again. This can be a normal meal that you would have, i.e. a sandwich or you can have a meal replacement shake if it is more practical (good examples are Nestle Nutren Active, Ensure, Replace, etc.)
Good luck & enjoy the training!
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