You’re training consistently, but your progress is slower than you’d like. Often, the key to progress isn’t in doing one more set, but in the things around it: your diet, your protein intake, your rest and the way you structure your training. Below, we’ll go through five factors that can help improve your performance at the gym, with specific actions you can take for each point.
What determines how well you perform at the gym?
Your performance and progress stem from the combination of your training and your recovery, not from training alone. The five key factors within your control are: a progressive training stimulus, sufficient protein, enough rest and sleep, proper hydration and possibly creatine for short, explosive efforts.
None of these factors works on its own. Instead, they work together: the best training stimulus yields little without recovery, and the best nutrition does little without a stimulus to respond to. We’ll look at them one by one below.
How do you ensure your muscles keep growing?
Muscles grow when you consistently challenge them slightly more than they’re used to. This principle is called progressive overload: you gradually add weight, repetitions or sets, so that your body has a reason to adapt.
If you do exactly the same exercises with the same weight for months on end, your body gets used to it and your progress levels off. So vary your routine from time to time: switch exercises, adjust the number of repetitions or change the pace. Keep track of your progress in a logbook or app, so you can see whether you’re actually training with heavier weights or doing more repetitions than you were a month ago.
How much protein do you need to build muscle?
Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Anyone doing strength training therefore has a higher protein requirement than someone who doesn’t exercise. Ideally, spread your protein intake across several meals throughout the day.
Exactly how much you need depends on your body weight, your training volume and your goal. In our article on how much protein you need per day, you can find out how to calculate this for yourself. It’s best to get your protein from a varied diet; a protein shake is particularly useful as a supplement when a full meal isn’t practical, for example straight after your workout.
How does creatine affect your performance?
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This makes it particularly relevant for strength training and other short, explosive efforts such as sprints or interval training.
Your muscles store creatine as phosphocreatine and use it to rapidly regenerate ATP, the direct source of energy for short bursts of exertion. To achieve this effect, a daily intake of 3 grams of creatine is recommended for adults who train intensively. Creatine monohydrate is the most widely researched form. In our article on exactly how creatine monohydrate works, you can read about what happens in your muscles.
Why is rest just as important as your training?
Your body adapts during the rest period after your workout, not during the workout itself. If you don’t allow enough rest, your muscles won’t get the time they need and you won’t see any progress.
As a guideline, give a trained muscle group around 48 hours’ rest before putting it under heavy strain again, and pay attention to your sleep: a large part of the recovery process takes place at night. Chronic lack of sleep undermines the gains you make in the gym. Rest is therefore not a luxury, but an integral part of your training.
How much should you drink whilst exercising?
Drink enough before, during and after exercise to maintain your fluid levels. As a guideline, aim for around 250 to 500 ml every quarter of an hour, depending on how intensely you’re training and how warm it is.
You lose fluid through sweat while you train, so keep drinking at regular intervals rather than waiting until you are very thirsty. Read this article to find out exactly what happens if you consistently don’t drink enough. During long or intense sessions, you also lose minerals through sweat; a varied diet normally replenishes these.
What’s the best thing to eat around your training session?
Make sure you don’t train on an empty stomach and replenish your energy stores afterwards. A meal containing carbohydrates and protein within a few hours of your workout helps to restore your glycogen stores, the energy your muscles draw on during exercise.
You don’t need to follow a complicated plan to achieve this. Opt for wholesome, unprocessed foods throughout the day and ensure that every meal contains a source of protein. Consistency in your diet pays off more in the long run than a perfectly timed shake after a single training session.
Ekopura’s protein powders are clean label: made with natural ingredients and free from artificial or unnecessary additives such as flavourings, colourings or refined sugars. You can choose from whey, casein and vegan varieties, including certified organic options. For short, explosive efforts, creatine monohydrate is the most widely researched option. View the full range in the protein powder collection.
Frequently Asked Questions
How much water should I drink whilst exercising?
A useful guideline is 250 to 500 ml every quarter of an hour, depending on the intensity and temperature. Above all, listen to your thirst and take extra care to drink enough in hot weather or during long sessions.
Does creatine work the same for everyone?
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This effect occurs with a daily intake of 3 grams of creatine in adults who train intensively. The extent to which you notice the effects varies from person to person; it is intended to complement good training and nutrition, not to replace them.
Do I need a protein shake, or can I get my protein from a normal diet?
You can easily meet your protein requirements through a normal diet. A shake is particularly useful if it’s not practical to get your protein from meals, for example when you’re on the go or straight after your workout.
How soon will I see results from my training?
For beginners, strength often increases within a few weeks, whilst visible muscle growth usually takes several months. The biggest factor is consistency: keep training, ensure you’re getting enough protein and allow yourself sufficient rest over a longer period.
