Supplement advice

[Rabbo]

I've recently had somewhat of a lightbulb moment and have decided to get back in shape to increase my energy levels throughout the day and generally feel better. I'd like to increase my cardio fitness so that I can easily run a respectable 10k with minimal additional training (as I was able to up to a few years ago). The additional caveat is that I'd like to bulk up my 6ft 75kg frame (particularly arms, shoulders, chest).

I'll be ramping up my gym attendance and doing more weight work but I'd like to know what is recommended in terms of extra protein/carbs to supplement my admittedly small appetite. I'm lucky in that my OH is a great cook and my diet is pretty good, although like most I need to eat more fruit & veg.

I've been doing a fair amount of reading on supplements and have used protein shakes before with some success but am a tad confused as to what would be best given my goals. Any advice would be appreciated.

[didelydoo]

Eat well and eat more, maybe a protein shake here and there if you'd like. Basic is best.

[Lost_BMW]

I too would swear by a decent quality protein supplement if your appetite is small or you can't fit in all the meals typically recommended.

Also, a meal/drink of carbs and some protein within c.30 mins of a weight lifting session seems to be the way to go these days, to get the recovery/growth process started and as the body is best primed to handle the carbs then rather than over eating them earlier in the day, so a muscle gain/glycogen store replenishment benefit without such a risk of adding excess wasted calories/fat etc.

There's some good stuff on this in the last couple of 'Fighting Fit' magazines.