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Fit tips: How nutrition can help your workout

Fit tips: How nutrition can help your workout

Truth: whilst exercise is a vital part of our health and wellness, for many of us, our post-workout routine is a total after-thought. However, our bodies need back-up to help boost our energy levels and recovery.

Looking for snacks high in protein, vitamins and minerals with no added sugar can be challenging, but these are key for contributing to a healthy immune system, muscles, and bones post-sweat. Luckily, they can be found in Swisse Me’s ready-to-drink smoothies, so grab yourself one and read our top nutrition tips as we introduce you to your new workout support crew… We dare you not to be impressed.

Winner for Strong Muscles: Protein

Physical activity of any kind, whether it’s cardio or resistance training, produces micro damage within our muscles. As a result, we need to repair them post-workout. 

Protein is essential here, contributing to the maintenance of muscle mass. Whilst animal-based sources tend to be more ‘complete’, plant-based sources of protein can easily be paired with one another to provide everything we need within a meal (Sizer and Whitney 2017).  

For example, by combining hemp and brown rice protein in their plant-based protein balls, Swisse Me have ensured your body gets all it needs thanks to these vegan protein powerhouses. 

The Secret for Healthy Bones: Vitamin D

Resistance training is fantastic for keeping our bones healthy. However, how we fuel ourselves around these workouts is also important. For example, when we are deficient in vitamin D, calcium is drawn from our bones to maintain normal concentrations of calcium in our blood. This puts us at risk of developing osteoporosis or fractures later in life (Holick 2004).

The bad news? The amount of vitamin D obtained from the average female’s diet in the UK is below recommended levels (PHE 2018). The good news? Swisse Me have got you covered; a serving of their protein powders provides you with your daily fill.

Top Tip for Muscle Recovery: Magnesium

Magnesium is also key for keeping our bones strong. In addition, this mighty mineral helps maintain our energy levels, contributes to healthy muscle function as well as reduces tiredness and fatigue at the end of a hard day (Sizer and Whitney 2017). The most convenient way to get your daily dose of magnesium is in an Ultiboost Muscle Recovery Sachet.

Best for immunity: Vitamin C

Whilst great for us, intense physical activity produces acute stress within our body. Therefore, topping up on antioxidant vitamin C post-workout can provide a boost to our immune system as well as help protect our cells from the damaging effects of oxidative stress. Vitamin C also supports our bodies in absorbing iron and can therefore contribute to the reduction of tiredness and fatigue, especially in those at risk of iron deficiency such as women, athletes, vegans and vegetarians (Sizer and Whitney 2017). Find it in Swisse’s immune Booster capsules.

Psst… Time to start fresh and get your nutrition back on track with 25% OFF sitewide on delicious snacks, protein and supplements EXCLUSIVE to the Auro Squad. You’re welcome!


Written by Lizzy Cole


Holick, M.F. (2004) Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. American Journal of Clinical Nutrition, 80(6), 1678S-1688S

Public Health England (PHE) (2018) National Diet and Nutrition Survey: Results from Years 7 and 8 (combined) of the Rolling Programme.

Sizer, F.S. and Whitney, E. (2017) Nutrition Concepts and Controversies 15th Edition. Cengage Learning Inc.