1. How do you power your workout with protein?

Overall, a diet rich in high-quality protein can help give your body the energy it needs to push through your workouts and support the growth and repair of lean muscle.

Looking for improved athletic performance? Try isolates.

They absorb faster than other protein sources, so they’re great immediately after you finish. For maximum benefits, drink isolates within 30 minutes of your last rep.

2. What's the best way to recover from a workout?

Always remember:

It’s important to hydrate before, during and after exercise.

Protein and amino acids can support muscle recovery and repair, reduce protein breakdown and maximize the overall effectiveness of your workouts. Again, you’re going to want to hydrate. Replace essential electrolytes and get your carbs and protein, too.

Combining amino acids or protein with carbs post-workout further supports the replenishment of muscle glycogen stores, which can mean more muscle energy regeneration for the next workout.

3. What's the best way to build muscle?

Chances are you’ve heard a lot of interesting answers to this question. Bottom line?

Exercise and lifting weights.

Also to consider:

Protein carries its weight in muscle-building power when used in conjunction with your training program.

You’re going to want to pay particular attention to when you take it and how much you take at the time. Here’s why:

  • With or without carbs, high-quality protein enhances muscle creation when taken immediately after exercise.
  • When you don’t consume enough protein in general, you begin to use your body’s stores of protein for fuel and repair, which can inhibit progress.

Other tips:

  • Consume carbs for energy
  • Get at least 7 hours of sleep
  • Eat five to six small meals throughout the day

4. How can you get leaner and more cut?

This is where diet and exercise become training buddies, because if you want to get lean, then you’ve got to eat like it, too.

Higher reps and shorter rests during your workouts force your body to work more aerobically, which can increase your calorie-burning potential. And you can also attack calories with thermogenic ingredients like caffeine.

CLA helps support a healthy body composition, while protein helps build and maintain your new, leaner muscle. So make sure you’re getting what you need to fuel your goals.

5. How can you best prepare to run a marathon?

Whether you're running a full or half marathon, there are good (and free) training programs with schedules and advice that can help. Note: it’s beneficial to balance aerobic exercise with strength training, as maintaining muscle while you train to run is important.

Plus cross-training supports muscles that running alone doesn’t utilize.

Nutrition is another key.

Give your body the fuel that it needs before, during and after training by eating a balance of proteins, carbs and fats at every meal and snack. Stay hydrated by drinking at least eight cups of fluid per day. And don’t cut carbs—they’re the primary energy source you need to perform.

A quality multivitamin and fish oil supplements can help your body and immune system function at their best.

6. How can you get ripped?

Getting a ripped physique is not the same as getting big muscles or cutting weight. Getting ripped means decreasing body fat for more defined musculature. Not surprisingly, it requires a combination of resistance training and diet changes.

Training + Protein

Improving lean muscle mass requires consistent resistance training in conjunction with proper diet. Consuming whey protein and BCAAs along with your workouts supports increased strength, muscle growth and muscle recovery.

Fat Metabolism

There are several nutrients that support fat metabolism. Getting at least 3.4g of CLA has been clinically proven to improve body composition (i.e. the ratio of fat to muscle) and L-carnitine is essential in the transport of long-chain fatty acids.

Thermogenics

These ingredients help increase calorie burning. The most common thermogenic is caffeine, while pepper extracts (like Capsimax) and green coffee bean also help boost metabolism.

Diuretics

Excess water retention beneath the skin can be a barrier to bringing out muscle definition. Diuretics help regulate water balance, while electrolytes help ensure that you remain properly hydrated.

7. How do you continue to get results over time?

There are many ways to challenge yourself when you train, and that’s often cited as one of the biggest keys to continuous improvement:

Keep finding new ways to push your training to the next level.

The same thing applies to your body.

You’ve probably heard the saying, "You are what you eat." You should also be thinking, "You are what you sleep."

That’s because when it comes to setting your body on the path to progress for the long haul, recovery is key. When you hit it hard, you cause tears in your muscle fibers—and they need to be repaired in order for you to get stronger.

Protein delivers amino acids that help rebuild muscle. Rest gives your body the time it needs to properly heal. And when you pair protein intake and proper recovery with all that training, you’re setting yourself up for long-term success.

To find out more about what protein will best support your goals, stop by your local GNC and speak with one of our stores associates.

8. How do you train to win?

If you’re asking this question, then you’re likely looking to take it to the next level.

And that starts long before you get to the gym or practice.

Training is obviously a key component here, but you’ve also got to make your mental preparation and rest/recovery priorities in your training schedule. And eating as clean as possible is an absolute must. You are what you eat, after all.

The supplement side can be as straightforward or specific as your performance needs demand. Caffeine can help with energy and focus, thermogenics can help with calorie-burning needs, and different types of protein and amino acids can help serve your pre-, intra- and post-workout winning ways.

Omega-3s like fish oil and flax seed can help with everything from cardiovascular health to joints,

Whatever your goals are, our GNC associates are ready to help you drive to achieve them. Stop by your local store and just ask. Really. We make it simple.

Always consult your coach and/or trainer (or your doctor if you’re under 18) before starting any supplementation program.

9. How does protein help you train?

Your body relies on protein to build, maintain and repair muscle. Protein also provides fuel that your body burns as energy. It’s really pretty simple: when you put high-quality protein in your diet, you fuel your body’s energy needs to train hard now and grow lean muscle later.

10. How can you fuel your best workout?

Let’s focus on some key points that you may be taking for granted:

1. Hydrate: This isn’t just when you’re done, either. Make sure you’re taking in fluids in all three phases: before, during and after your workout.

2. Protein: Whether you’re building up or cutting down, protein can play an essential role in the recovery and repair of your muscles. Feed them.

3. Timing: Whatever you decide to add to your program, pay attention to how your body feels and when it responds. Balance is key to stay fueled throughout the day, while different types of supplements require you to pay closer attention to your training-specific needs.