How supplements work

The main reason people workout is to build muscle and get a stronger and healthier body. In these instances, protein supplements may be useful for building muscle and repairing muscle as well. In addition to protein supplements, carbohydrate supplements can help your workout both before and afterwards. Carbs are used to maximize energy efficiency as well as to help spike insulin for muscle repair. Another popular workout supplement is creatine which can help deliver energy to your muscles, which may provide you with a better workout. It also may help your muscles recover post workout.

Whey protein shake

The immediate time after exercise is essential to muscle and tissue repair, strength building and overall recovery. Whey protein helps build muscle and strength while also assisting with weight loss. No matter what time of day or night you work out you should drink a protein shake afterwards. Ideally this should be 15 to 30 minutes after your workout, when your metabolic window is open. This is when your muscles are more reactive to absorbing nutrients. A shake will put carbohydrates and protein back into your muscles so they can rebuild and get stronger.


Every time you move you’re expending water from your body. After an intense workout, you need to replenish water supplies this helps decrease muscle soreness and increase strength and flexibility.


This is the most important aid to your training and healthy living. Eating foods rich in nutrients such as green vegetables, Omega-3 fats from fish, protein rich turkey and chicken and avoiding processed meats, refined carbohydrates, trans fats which are chemically processed fats and added sugar. Gambaru’s tailored meals are designed to provide nutrition and balance, while your Personal Trainer and/or BodyType consultant can also provide nutritional advice and guidance on diet.