Lifestyle
Today's often hectic and stressful way of life often leaves us
feeling mentally and physically drained. We all strive for a healthier
option and try to include it in our day to day routine. We are
here to put you back on track. Listed below are some helpful tips
and informative information.
Bad eating habits could be one of the courses resulting from todays
fast pace modern lifestyle. This creates inbalances such as weight
gain, loss of vitality, depression and low self esteem to name
but a few. Our range of delicious protein and meal replacement
shakes, energy drinks and great tasting bars offer excellent nutritional
values as part of a high protein diet, offering low carbohydrate
and fat intake.
Supplementation is needed when higher levels of nutrition is required
and cannot be obtained from regular meals alone.
Protein
Protein are polymers of amino acids and contain elements of carbon,
hydrogen, oxygen, nitrogen and sulphur. Take away the water and
about three quaters of our body weight is protein.
Protein is broken down by the body into amino acids. Every single
cell in your body is made from a combination of them. Protein
is necessary for growth and tissue repair, this is especially
important for anybody wishing to gain muscle size.
Protein is used to maintain our muscles and to repair damaged
cells. It does this by increasing the rate of anabolism (growth)
and decreasing catabolism (breakdown) of muscle tissue. Whey protein
is indeed one of the most important products to take alongside
your regular food intake for increased muscle mass. Ideal for
all sports, power athletes or general keep-fit and gym users.
A good all round product that is generally low in fat and carbohydrates.
Protein is found mainly in animal sources such a meat, fish, cheese,
eggs (egg whites are almost all protein) and milk.
Protein can also be found in pulses (beans), lentils, nuts and
from vegetables in smaller quantities. Protein intake can vary
from around 20% of our daily food intake upto 70% in cases of
some high protein diets. A good average would be 40%.
Whey Protein has one of the highest protein digestability corrected
amino acid scores (PDCAAS) which is a measure of protein bioavailabilty.
This means that this form of protein is more rapidly digested
than others.
Whey protein is a pure, natural, high quality protein from cow's
milk and contains very little fat, lactose or cholesterol and
contains quality Amino Acids.
Amino Acids
Amino Acids are the raw material for all proteins. The body does
not store these unlike fats and carbohydrates. Our bodies need
a daily supply of amino acids to make new proteins. BCAAS are
metabolised directly in the muscle and make up 35% of muscle mass
in the human body.
Amino acids are the units from which proteins are made. There
are a total of twenty, of which eight need to be provided through
diet. These are known as essentaial Amino Acids. Taking these
through supplements ensures that our bodies are provided with
a full spectrum of amino acids when we need them, especially after
any sports or weight training activities.
Energy
Carbohydrates are molecules made of hydrogen, carbon and oxygen
(they include starches, sugar and fibre).
Carbohydrates are found mainly in plant foods such as fruits,
vegetables, grains and potatoes.
Carbohydrates are the most efficient form of energy to fuel our
bodies, there are two basic kinds of carboydrates:
1) Starches (complex carbs)
2) Sugars (simple carbs)
Complex carbohydrates require digestion before the energy released
can be used by the body and therefore results in steady blood
sugar levels.
Simple carbohydrates such as sugars go straight into the blood
stream, drastically increasing blood sugar levels resulting in
an energy rush that lasts for about twenty minutes.
On average, about 50% of the bodies calorie intake should be from
carbohydrates to supply and fuel our bodies for its energy needs.
The body will convert either kind into glucose to fuel the body.
Our muscles and brain need glucose for energy, of course, carbohydrates
from white bread and sweets can't provide the same health benefits
as those found in whole grain bread, cereal and fruit and vegetables.
Complex carbs drives muscle growth and fat breakdown. Tuna pasta
with garden peas, sweetcorn and light mayo dressing wll offer
a good array of complex carbs and a high protein content. A good
all round meal to consume.
A major problem with foods manufactured from a refined source
is that most of its nutritional value and nutrients have been
stripped away. These foods tend to be much higher in sugar and
fat levels and therefore contain more calories.
Un-refined carbohydrates include: fruits, vegetables and grains.
Refined carbohydrates include: bleached items such as flour, sugar
and rice (white in colour) , cakes, buiscuits and convenience
snack foods.
Keep in mind the type of carbohydates that you consume.
Fat loss - Fat Burners
Getting active is the only way to sensibly lose weight, the objective
of dieting is to lower levels of bodyfat, but diets can starve
the body so you not only lose fat but hard earned muscle too.
You need to be active to both lose weight and maintain muscle.
Combining this with a sensible eating plan and a good quality
fat burning supplement, you can expect excellerated results and
a boosted metabolic rate to increase performance levels.
There are two main types of fat - saturated and unsaturated fats.
Saturated fats lead to the production and build up of cholesterol
which can lead to heart disease. Saturated fats can be found in
dairy produce such as butter, meat, cheese and lard.
Unsaturated fats have very little effect on cholesterol production
and some vegetable oils such as olive oil can lower cholesterol
levels.
When choosing fats to consume, your best options are monounsaturated
and polyunsaturated fats. These fats can lower your risk of heart
disease by reducing the total levels of low - density lypo protein
(LDL colesterol levels) in your blood.
Your body needs fat to function properly. Fats regulate blood
pressure, heart rate, blood vessel construction, blood clotting
and the nervous system.
Dietary fats carry vitamins A, D, E and K. Limit your levels of
saturated fat to less than 10% of your total body calories.
Fat is a nutrient used in the production of cell membranes and
in several hormone-like compounds.
Trans fats are used in commercial baked goods such as doughnuts
and french fries. This type of fat used in the production of these
products should be consumed sparingley in your diet.
Keep fat intake to a minimum by decreasing your intake of fried
foods, making sure that a large proportion of the fats consumed
come from "good fats" such as fish (rich in omega oils) and olive
oil.
Creatine
Creatine is a supplement that is best associated with body builders
as it helps to increaase muscle mass, rather than muscle endurance.
It is stored in the muscle cells giving them a fuller and larger
look.
Glutamine
Glutamine is the most abundent amino acid (protein building block)
found in the body, it has several roles to play, including, providing
good muscle function, promoting a healthy immune system and raising
growth hormone levels.
CLA (Conjugated Linoleic Acid)
This is a naturally occuring fatty acid that can be found in meat
and diary products. Some fats are essential for us to stay healthy.
This effective supplement supports fat lost by altering the way
our body uses and stores energy and as an anti-catabolic effect
on muscle tissue which plays a significant role in reducing body
fat.
Vitamin C
Vitamin C is important for connective tissue repair. Although
beneficial to athletes participating in a variety of sports, Vitamin
C is especially important to body builders, whos training causes
the most connective tissue damage. Vitamin C plays an important
role as a powerful antoxidant, and also promotes a healthy immune
system.
Vitamin E is also a useful vitamin in these two areas and could
also aid muscle cramps.
Fibre
Fibre is a complex carbohydrate that the body can not digest and
remains intact as it passes through the body. Fibre comes from
plant cellulose such as leafy greens, beans, sweetcorn, apples
and pears and is important in keeping a healthy digestive system
and helps keep bowl movements regular.
Water
Water makes up about 70% of our bodies and is essential for every
bodily function. it is recommended that we consume at least 6-8
glasses of water a day.
Water transports nutrients and gets rid of waste products from
our bodies cells and is nessecary for digestion and circulation.
Sport supplementation has an important role to play when certain
nutrients e.g proteins, vitamins and minerals etc are needed at
specific times throughout the day. They can be consumed quickly
and easily in tablet form or great tasting shakes and bars. Combining
supplements with your regular intake of food will ensure that
your body is provided with all the necessary nutrition at the
most optimum times, ensuring maximum results are obtained during
gym workouts and sports activities. |
