Health & Fitness Blog

MUSCLE ACHE AFTER EXERCISE? READ THIS!

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Are you feeling muscle pain, soreness or stiffness after a workout?

You know, the pain when you walk downstairs or go to sit on the toilet?

Yes…

Well, congratulations! You must have had an awesome workout!

Some people worry when they wake up and feel stiff the next day, but there is no need. It’s normal to feel these symptoms.

In this e-book I will explain what causes the aches and pains and what you can do to ease them.

Firstly, I would like to spend a few minutes explaining what this nasty, but sometimes enjoyable pain is. I say enjoyable, because when you feel like this you know you have had a good workout, and when you have had a good workout you get the feel good factor, right?

Anyway, the muscle pain, soreness and stiffness that you feel 24-72 hours after a workout is call Delayed Onset Muscle Soreness (DOMS) and it normally happens when you change your workout routine or you change the intensity.

For example, if your normal workout routine includes 3 sets of 20 body weight squats, but you change it to 3 sets of 20 squats with a 30kg bar on your back, chances are you will experience DOMS, because you have increased the intensity.

Or, if you have joined a boot camp where you perform exercises that you wouldn’t normally do in the gym or at home, or maybe have never done before, you will probably feel the effects of DOMS because you have changed your whole workout stimulus and your body is not used to coping with these stresses.

But, don’t let this put you off, this is a good thing! I will explain why…

If you feel the aches and pains after a workout it is your body’s natural response to the unusual exertion and it is part of an adaptation process that your body goes through to help it recover and grow stronger and fitter.

DOMS feels like a dull pain that slowly increases over a few days after exercise and is normally at its worst in the first 2 days. After this time period it will slowly ease off. However, the muscle pain and stiffness you feel is not the same pain as when you pick up an injury.

If you feel an acute, sudden or sharp pain shortly after or during exercise, you may have picked up an injury such as a strain or sprain. In this case I recommend you see a doctor or physiotherapist to get further help and advice on how to deal with the injury.

Now that we have defined DOMS, I bet you would like to know what causes it?

Well, we don’t know for sure what causes it, but it is thought that it is a result of microscopic tears in the muscle fibres. Before we go any further, please don’t let the thought of tearing your muscle fibres worry you, your body needs to go through this procedure to grow stronger.

When you change your workout routine you are challenging your body and putting it under new stresses that it is not used to. This causes the microscopic tears in the muscle fibres. The amount of tearing depends how hard and long you exercise and what exercises you do.

Movements that are new to your routine and that you are not used to can lead to DOMS, but eccentric muscle contractions seem to cause the most soreness. An eccentric movement causes the muscle to forcefully contract while it lengthens, like when you lower the weight back to the starting position in a bicep curl for example. Or the lowering phase of a push up, or a squat. Running downhill or walking downstairs are also working your muscle eccentrically.

After you have pushed yourself through a hard workout and you have caused the microscopic tears, your body’s natural response is to protect itself so it creates a swelling around the muscle. This swelling is also thought to contribute towards the muscle pain and soreness that you feel.

As soon as your workout is finished your body starts working on repairing the muscles (there are certain things you can do to speed up this process which I will go through later). When your body repairs the damaged fibres, they grow back bigger and stronger.

You see, this is a process that we need to go through to increase your strength, endurance and stamina, as well as improving the way you look (as in muscle tone). Growing more muscle has a positive affect on burning body fat too!

There are many things you can do to help speed up the recovery process and ease your aches and pains. Let’s have a look at each of them…

Ice Baths

 

Many athletes take a dip in ice water baths after exercise to help the recovery process and reduce muscle soreness. Most athletes that take part in high intensity/strenuous sports all take the plunge after a hard session/game or event.

 

Why? Because, as I explained earlier, when we cause microscopic tearing of the muscle fibres our body creates a swelling, which is thought to cause the stiffness and pain. Taking a dip in an ice bath for about 5-10 minutes after exercise is thought to help flush waste products like lactic acid out of the tissues and reduce swelling and tissue breakdown.

 

However, most studies on ice baths have shown inconclusive results, but have found that water between 14-24 degrees has the best affect.

 

Light Exercise

Light exercise or active recovery as it is sometimes known is often overlooked by many people when they experience DOMS. Mostly because the last thing you want to do when you are stiff and aching is to do more exercise. But, believe me you will benefit form a little bit of light exercise.

 

Why?

 

Because when you exercise, your body needs energy and nutrients and we supply our muscles with it via our bloodstream. When the muscles absorb the nutrients it produces waste products.

 

The main waste product, lactic acid is produced when there is increased demand on your muscles and this causes our muscles to cramp and cause pain after exercise.

 

And, just like your bloodstream delivers the nutrients it also helps transport the waste products out of your body.

 

So, if you raise your heart rate slightly it will pump blood around your body faster which will speed up the process of getting rid of the waste products.

 

Things like going out for a walk, a gentle cycle or a swim are an easy way to raise your heart rate and speed up the recovery process. It doesn’t have to be for long either; 15-20 minutes should help!

Massage

Research into sports medicine has proved that muscles recover five times faster if they are massaged rather than rested between strenuous workouts. This is the reason why you see athletes being massaged, from professional footballers to grass roots players.

Some research has found that massage was effective in reducing the effects of DOMS by approximately 30%.

With fast rhythmic strokes, massage will help warm up the sore areas and increase the blood flow to the area, which helps remove the waste products like lactic acid out of the body. Start with fast rhythmic strokes to warm and relax them.  Concentrate on the large muscle groups like calves, thighs, shoulders and back. Once the muscle are warm you can start friction rubs or kneading but, be careful not to go to firm over the sore areas (stay within your comfort zone, it shouldn’t hurt too much).  If the aching has not gone from muscles after two/three days, you should seek medical advice as they may be injured rather than just over-exerted.

Stretching

Although research doesn’t find gentle stretching reduces soreness, some people find it simply feels good.

And, with a good flexibility programme you can gain the following benefits:

  • improve circulation
  • improve range of motion
  • improve posture
  • decrease joint stiffness
  • decrease muscle tension
  • improve your ability to relax

A complete stretching routine can take as little as 10 minutes. The best time to perform your flexibility routine is straight after exercise. This is when the muscle is the warmest and when you can use the relaxation. Focus on stretching the muscles you use the most during your specific exercise or sport.

Proper Stretching Technique

  • Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don’t stretch one side more than the other side.
  • Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
  • Go slow! Always stretch slowly and evenly. Hold the stretch for about thirty seconds and release slowly.
  • Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond it’s ability. All stretches should be smooth, and slow.
  • Don’t forget to breathe. Flexibility exercises should be relaxing. Deep easy, even breathing is key to relaxation. Never hold your breath while you stretch.

 

 

 


Is sitting the new smoking???

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I read this article in my REPS journal (issue 22) and thought I would share it with you.

This study really hits home the importance of a good exercise routine! If you are not active enough I hope this article gives you the motivation to kick start your fitness regime.

I’d be really interested to hear your thoughts at after you read it…..

A survey of 70,000 nurses suggests that women who spend most of their time sitting down when they get home from work may be more likely to get a potentially fatal blood clot than those who are more active.

The study by Dr Christopher Kabrhel form Massachusetts General Hospital investigated the leisure habits of the 70,000 nurses, most of who would be on their feet for most of the working day. However, over an 18-year period the researches found that those who sat for longer than six hours a day when they were not working has twice the risk of a pulmonary embolism of those who sat for less than two hours a day. The results held good even after taking into account age, weight and smoking habits.

The increased risk women run by sitting down for hours is not a big one, an editorial published with the study says it is only slightly higher than that run by women who are on the pill or who take long-haul flights. But, it says, if the findings are valid they may have major public health ramifications. The study also found that inactivity correlated with heart disease and high blood pressure. “Prolonged periods of physical inactivity could be one of the hidden mechanisms that link arterial disease and venous disease,” said James Douketis, director of vascular medicine at McMaster University, Hamilton, Ontario in Canada. http://bit.ly/ij97hh


Home Workout

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Bored of doing the same thing over and over again at the gym? Or going on a long boring run?

Try this home workout… you dont need any equipment and it only takes about 30 minutes!

Perform each exercise below without rest between them:

10 Press Ups – 10 Squats – 10 Crossovers – 10 Lunges – 10 Sit Ups – 10 Burpees

30 seconds rest

9 Press Ups – 9 Squats – 9 Crossovers – 9 Lunges – 9 Sit Ups – 9 Burpees

30 seconds rest

8 Press Ups – 8 Squats – 8 Crossovers – 8 Lunges – 8 Sit Ups – 8 Burpees

30 seconds rest

7 Press Ups – 7 Squats – 7 Crossovers – 7 Lunges – 7 Sit Ups – 7 Burpees

30 seconds rest

6 Press Ups – 6 Squats – 6 Crossovers – 6 Lunges – 6 Sit Ups – 6 Burpees

30 seconds rest

5 Press Ups – 5 Squats – 5 Crossovers – 5 Lunges – 5 Sit Ups – 5 Burpees

Repeat the sequence down to 1 repetition on each exercise.

Then work your way back up to 10!

 

This workout uses a lot of the large muscles and raises your heart rate to burn off a serious amount of calories!

 

Give it a go and let me know what you think……

p.s. make sure you do a good warm up before you start to avoid any injuries!


Workout 08/09/2011

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Just finished a workout and thought I would post it on here for you to have a look at. Its simple, you dont need any equipment and it only takes about 30 minutes! All that you need is a bit of open space.

I used a local football pitch…..

Start at one end of the pitch and sprint to the other end and back.  (if you’re not using a fotball pitch approx 100 meters)
20 x squats
Sprint
20x lunges
Sprint
20x burpees
Sprint
20x press ups
Sprint
20x pull ups on goal post
Sprint
20x jack knives
sprint
20x crossovers
Sprint
20x gets ups
Sprint
20x squat thrusts
Sprint
20x star jumps

If you’re going to try it make sure you have a warm up before you start. I jogged 2 laps of the pitch and stretched the main muscle groups before I started.


Are you working out with enough intensity?

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Intensity is key to a SUPER EFFECTIVE workout!

But from my experience in conducting personal training and boot camp sessions I find that most people underestimate how much they can push their bodies.

Our bodies are very resilient.  However, with all the comforts and conveniences that we’re spoiled with, our resilience is hardly ever challenged.

It’s like owning a sports car and never driving it past 60 mph. Your doing yourself a disservice by not challenging it!

Try pushing yourself to see what you’re capable of doing (safely, of course). You will be surprised at what you can do!

All of the programmes I design for my PT clients or my boot camp members all show progression at least every three weeks. That’s why they see amazing results!

Go without progression for longer than three weeks and your body will become accustomed to the exercise and stop making changes! It’s always that last few lbs that are hard to shift right? Well try changing it up a little….

Here are the 3 ways you can really challenge your body to maximize your results as you move through the program:

1) Increase the amount of weight you’re using

2) Decrease your rest intervals

3) Improve your time

These 3 variables (load, rest, and speed) are the key variables used to help you increase the intensity of the workout and challenge yourself.  You can use one or any combination of these.

If you’re not used to high intensity workouts, progress at your own pace. Just make sure you KEEP progressing.  Even if it’s just a small change, you’ll be amazed at what you can achieve. 

So stop asking yourself, “Hmm.. I wonder if I can do that?” and just give it a try.  Soon, you’ll start to achieve things you never thought possible… and that’s ALWAYS a good feeling.

AND don’t forget….  High intensity workouts burn more calories post workout!!

Yes you actually burn calories while you recover from the workout. This is called EPOC. It relates to the extra oxygen your body needs to restore your body to a resting state and adapt to exercise. This results in a higher metabolic rate for a period of time after exercise. Basically if you can increase your EPOC you can increase your ability to get fit and lose more fat. So what increases EPOC? Yes you guessed right – High intensity training! Recent studies have shown that when a person does a higher intensity exercise, they will experience a much longer EPOC and this means a higher metabolic rate!! Thus more fat burn. (LaForgia, 2006)

 

 


Is hydration really important? Read these shocking FACTS and make your own mind up!

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For me to emphasize the importance of water please consider the following facts:

• Your speed on a bike decreases about 2% for each 1% of body weight lost through dehydration

• By the time you feel thirsty, you can already have lost 2%
body weight

• A 3% weight loss indicates dehydration has occurred

• Loss of fluid during exercise varies, but averages about 34 ounces per hour (3x that much in hot and humid conditions!)

Based on these facts, it would pretty important to make sure you know all about proper water intake. Imagine how much you are under performing at teh G-Low Fitness Academy if you are not properly hydrated! And if you are under performing you are jeapordising your results!

Below are the proper formulas and rules for determining how much water you need to be drinking on a daily basis to stay hydrated:

• Divide your weight in half to determine the ounces of water you should drink per day. So a 160 pound person would consume about 80 ounces of water, or 10 8 ounce servings.

• During exercise, the goal should be to consume about 17-25 ounces per hour, or around 4-8 ounces every 15-20 minutes. A typical large water bottle is 20-25 ounces.

• Before a long exercise session, such as a multi-hour spin class or trip to the gym, the goal should be to consume 17-25 ounces per hour for 2-3 hours leading up to event (always slow down the consumption about 20 minutes before the exercise starts to avoid the water sloshing about it your stomach). There are a few other good quick tips to share with you that you may appreciate:

• To avoid taking in too much water, you can combine hydration with doses of external water to control heat stress, such as squirting some cold water over your head.

•For people who tend to sweat and cramp excessively, glycerol supplementation can help maximize water storage.

• Cold water is absorbed more rapidly than warm water

• Pay attention to urine color – it should be clear to light yellow.

• You can lose up to a pound in glycogen, fat and muscle tissue during a 3+ hour training session, so account for this when re-hydrating, or when weighing yourself after exercise to see how much you’ve lost

• Remember…you still evaporate water in cooler training environments!

No discussion of water is complete without emphasizing that liquids that are full of sugar or artificial colorings and sweeteners are not to be considered normal hydration methods, and should only be consumed when completely necessary, such as during a multi-hour training session during which calories are necessary.


Why we all need to take Supplements….

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So if you eat your fruit and veg, expose yourself to adequate sunlight, get plenty of sleep, and stay well hydrated, your body shouldn’t really need a supplemental source of vitamins and minerals, right?

Wrong!

Here are 5 powerful reasons why you need to take a multi-vitamin, no matter how healthy your lifestyle may be.

1. Nutrient depletion in the soil. Modern farming techniques utilize fertilizers that actually deplete the soil of essential nutrients. Agriculture relies on the elements in the soil for absorption of proper amounts of minerals, and when this process is interrupted, the plant does not contain essential minerals and cannot form essential vitamins. And if the plant doesn’t have it then you’re not going to get it from eating the plant!

2.Your ability to absorb nutrients from food actually decreases as you age. So while growing children should absolutely be taking a multivitamin to support healthy tissue and bone formation, supplementation becomes equally important for the older population. Sure, you could just eat more food, but this introduces a problem with caloric balance. Beware that many medications also interfere with proper nutrient absorption.

3. Commercial harvesting, shipping processes, long term food storage, processing, and addition of preservatives degrade the nutrient content of food. Therefore, unless you’re eating a very fresh plant, it is a far different species at consumption than it was when initially harvested. In addition, preservatives and colourings added to the food during many of these processes will increase your body’s need for nutrients to deal with these damaging synthetic derivatives.

4. Pesticides, herbicides, and chemicals found in the modern food supply are combined with chemicals in water, environmental contamination from elements such as degraded plastic, air pollution from carbon monoxide, lead and mercury. These synergistic elements vastly increase our need for extra vitamins, minerals, and nutrients to combat formation of free radicals and the attack upon our metabolism and immune system.

5. Exercise increases nutrient needs. Are you an athlete or frequent exerciser? The vast amount of extra oxygen and energy used by active individuals will necessitate nutrient consumption that far exceeds the typical RDA of the average population. Consuming just the stated recommended daily allowance can actually limit your athletic performance.

So now that you know a little more about vitamins and minerals, you can check out the vitamins that I recommend on the Amazon widget at the side of the home page on my website. Just comment here if you have questions about any of this.


FAT – Good vs Bad

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 My goal wit heach of my articles  is to give you a basic and simple way of understanding nutrition – and it is not meant to be a university degree. I am not going into great detail and I am definitely not telling you everything about nutrition. If you would like to know some things in more detail then please ask questions.

As you probably know, fat has got a bad reputation and is being blamed for everything from cardiovascular risk to obesity to chronic disease. In reality, fat is hugely important for health and performance, and contributes to hormone production, joint lubrication, cell membrane formation, and much more.

The main reason for our high calorie derived health issues is a lack of self- control and eating too much – not the presence of fat consumption, which has actually decreased as our diet related woes have increased.

The trick is to choose the fats that are actually healthy and can be used by the body as an energy source during exercise.

 Here are the fats too look for:

1) Monounsaturated, which can be found in an enormous range of foods, including: Oils – Olive Oil, Poppyseed, Grapeseed, Flax Seed Oil Seeds and Nuts – Sunflower Seeds, Sesame Seeds, Pumpkin Seeds, Almonds, Walnuts, Brazil Nuts, Cashews, Pecans, Poppyseeds, Macadamia Nuts, Pine Nuts, Hazelnuts Vegetables – Olives, Soybeans, Pea Pods, Leeks, Beans, Chickpeas, Avocado, Guacamole Fish – Salmon, Sardines, Herring, Shellfish, Anchovies.

2) Medium Chain Triglycerides, which are found in abundance in coconut foods, such as coconut milk and coconut oil.

3) healthy Saturated Fats (in moderation), such as omega-3 eggs, unsalted butter and organic beef. The 3 sources above should form about 25-30% of your dietary intake and on top of that it is important to increase your ratio of healthy omega 3’s to omega 6’s by supplementing with a fish oil or flax seed oil capsule.

Prior to training sessions and workouts, fats, like proteins, should be reduced, and instead should be used within the main meals of the day, rather than being relied on as workout fuel. The only exception to this rule are medium chain triglycerides, which can be tolerated without causing gastric distress by some individuals, who can rely on them for long term sources of energy during multi-hour workouts.

To avoid weight gain, formation of free radicals, and other chronic issues, you should avoid the wrong types of fats, which are typically processed, preserved, chemically modified, or exposed to high pressures and temperatures during production.

These fats include the following:

Trans Fats – French fries Cookies Pastries, muffins, scones Soup mixes Chips Doughnuts Frozen foods Packaged crackers and snacks Most fast food Cream cheese Margarine

Polyunsaturated Fats – Corn based oils Sunflower oil Sesame oil Soybean oil Safflower oil Canola oil

This is not to say that every now and again you can’t grab a bag crisps out of the cupboard, but these should be used as a treat. If these types of foods are a big part of your diet, you’re doing yourself a health and performance no good.

Finally, here’s a practical tip: a typical day of healthy fat eating might include a tablespoon of almond butter and a couple fish oil capsules with breakfast, extra-virgin olive oil and avocadoes with a salad for lunch, a handful of cashews in the afternoon, and a small filet of salmon with dinner.

See how easy it is to eat fat and still eat healthy?


Are you getting enough fibre in your diet? Here are 5 reasons why FIBRE should be taken seriously!!

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When it comes to fiber, there are lots of benefits, but the simple fact is that most people are probably not getting enough of it, although they probably think they are.

When I speak to clients about their diet, most people say that they eat lots of fiber. Most of the time it consists a bowl of cereal in the morning, a small salad with lunch, and some roasted vegetables with dinner.

With all the benefits that fiber gives, there’s no excuse not to be eating more of it.

A lot of people say that it is difficult to know how much fiber the are eating and that it is difficult to eat lots of it.

That’s, not true!

At the bottom of the article I have explained how I get mine to give you an idea. And, if you can increase the benefit of your exercise routine and feel more energy and less stress then they should take that extra step to hunt down some fiber!

Here are five reasons why fiber should be taken seriously in your diet:

1) Your Heart – increased fiber intake means less cardiovascular problems. A Harvard study found that for every 10 grams of fiber eaten daily, heart attack risk drops by 14 percent, and the chance of dying from other cardiovascular diseases, such as strokes, decreases by 27 percent. To give you an idea of what 10 grams of fiber actually is, think 1 apple and 1 banana. While it is recommended that we consume over 20 grams of fiber per day, the typical Western diet usually offers about 15 grams. In comparison, countries with a lower rate of heart disease actually can average over 100 grams of fiber per day (not recommended unless you really enjoy your bathroom)!

2) Your Blood Pressure – high blood pressure is a big problem, especially with the amount of stress most individuals experience in a hectic daily routine. Soluble fiber, which is the type of fiber that partially dissolves in water and forms a gel in your digestive tract, slows the rate of digestion and absorption. Since food is digested more slowly, the pancreatic release of insulin occurs more slowly. If you read my article on carbohydrates, you will know that sugar results in a quick release of insulin, which can increase blood sugar! In slowing this process, fiber assists in controlling blood pressure. More specifically, fiber lowers the systolic blood pressure, which is the pressure exerted as your heart beats. Since high blood pressure is one of the major risk factors for cardiovascular disease, adequate consumption of fiber can help your heart live longer and healthier!

3) Your Waistline – Soluble fiber also binds to “bile acids” and removes them from the small intestine. Since bile acids aid in fat digestion, this means that your body is less likely to absorb and use fat, and more likely to simply pass it through. Since bile acids also transport cholesterol, reduced bile acids in the small intestine results in lower cholesterol! Soluble fiber also regulates blood sugar levels and controls insulin levels, so it assists in maintaining a high metabolism and a greater utilization of fatty acids as an energy source. Insoluble fiber, which does not dissovle in water, increases the bulk in your gut. As a result, digested food sits for a shorter period of time in the intestine, and less starches and sugars are absorbed into the body. You also feel fuller faster! But while increased fiber intake can greatly assist in weight control, be warned that too much fiber intake will result in inadequate nutrient absorption – which can decrease energy levels and lower the metabolism. So hold back on munching down that giant bag of spinach, and space your fiber out evenly throughout the day.

4) Your Colon – Let’s face it: many of the foods that we consume contain toxins, whether from processing chemicals, pesticides, or cooking. These potential cancer causing agents, especially when consumed in high concentrations, can remain in contact with the colon wall for long periods of time. A high fiber diet will not only reduce colonic pressure by reducing constipation, but will also produce a large and bulky stool that passes through the bowel more quickly. That means less exposure to toxins, lower risk of pressure related health problems like diverticulitis, and decreased risk of colon cancer.

5) Your Diabetes Risk – I’ve already explained how a high-fiber diet reduces that absorption of sugar into the blood which slows the insulin response and stabilises the blood sugar levels. This reduces stress on the pancreas, and lowers the risk of developing insulin resistance, which is one of the chronic problems that can arise with “roller-coaster” blood sugar levels. This decreases your chance of developing diabetes, which can occur when the body becomes resistant to insulin due to constantly fluctuating levels. As a bonus, whole grains (a big source of fiber) contain magnesium, which can also control the body’s glucose and insulin response.

 

So how should you ensure that you are taking advantage of these health benefits by consuming enough fiber?

Here’s my personal diet:

1) a bowl of oaty cereal in the morning, with fruit (either apples, bananas or strawberries)

2) a fresh piece of fruit and/or handful of nuts as a mid-morning snack;

3) a large salad for lunch or in the afternoon, usually with 3-4 different types of vegetables or fruits, like carrots, cucumbers, tomatoes or pears.

4) one handful of whole, raw almonds in the afternoon as a snack;

5) one large serving of vegetables with dinner, such as asparagus, carrots and broccoli.

 

I hope this has helped!


Do you understand Protein??? Here are a few questions cleared up…

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What are proteins?

Proteins are vital components of every organ and action within your body, without them we would simply not be able to function.

All proteins are made up of different building blocks called amino acids, there are 20 in total.

9 of them are called essential amino acids because our bodies cannot produce them and without them we are not able to synthesise the remaining 11 non-essential amino acids.

Your body cannot make many of the amino acids on its own unless complete proteins are present in your diet.

In the absence of protein, the human body will cannibalize it’s own lean muscle mass and organs, and experience a weakened immune system, poor performance, and inadequate recovery and fitness response.

There are 2 types of proteins: Complete – contains all 9 essential amino acids. The diagram below shows a complete protein with all 9 essential amino acids

Examples of complete proteins are eggs, meat, poultry, dairy, fish, soy foods, soy milk and tofu.

Incomplete – does NOT contain all 9 essential amino acids. The diagram below shows an incomplete protein without all 9 essential amino acids.

Examples of incomplete proteins are nuts, vegetables, pulses, cereals and grains like wheat, rye, oats, rice, bread and pasta.

Now, some of the incomplete proteins above contain some amino acids which the other ones do not. So, you can combine different incomplete proteins to make complete proteins. For example the diagram below shows 2 incomplete proteins but if we merge them both together it will contain all 9 essential amino acids to make a complete protein.

The best combinations for making complete proteins are:

Rice and pulses

Vegetables and seeds

Nuts and vegetables

Grains and pulses

 

Where can you get protein?

A lot of people think that you can only get protein from meat, that’s not true! While healthy cold- water fish, free range chicken, lean beef, and even pork are all complete amino acid sources, it’s often not practical to eat these immediately after a workout, especially during the “20 minute post- exercise window” (where it is vital to consume protein to help rebuild muscle tissues and help the recovery process).

Instead, you could think about using protein sources such as whey, rice, hemp or soy protein powder, all of which can be mixed in fruit, water, or milk and consumed as a post exercise treat.

Real whole grain foods such as quinoa and millet are very easy to prepare and offer an impressive protein profile.

When should you eat protein?

Try to avoid eating proteins closer than 2 hours before exercise. Proteins will draw water and blood into the stomach, and can potentially inhibit intense exercise performance or cause gastric distress. Due to increased time of gastric emptying and digestion, any complete proteins should instead be eaten at least 2 hours prior or immediately after a workout. Try to consume about 20 grams of protein within 20 minutes of finishing your workout to help rebuild and repair muscle tissues as soon as possible (you can easily get this with Reflex protein powder. It is easily mixed with water or milk and supplies you with the right nutrients for fat loss and muscle recovery after a strenuous workout. You can buy it on the Amazon widget on the right of this page>>>). 

Proteins really only need to be consumed during a workout if an exercise session is lasting more than 2 hours, as the body may begin to rely on protein as a fuel source.

How much protein do I need?

Although the recommended daily allowance is 0.8 grams of protein per kg of your body weight, very active individuals, people attempting fat loss or lean muscle gain, or athletes may need as much as 1.5-2.0 grams of protein per kg of body weight. For example if you weigh 70kg you will need up to 140g of protein on a daily basis.

So, now you should have a better idea of what types of proteins you should eat, when you should eat those proteins, and how much protein to consume!


  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Morning Boot Camp – Seaham






    EVENING BOOT CAMP – SEAHAM



    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session