Vigour – Health and Sports Nutrition

A sport injury refers to any bruises, cuts, cramps, strains or fractures that occur during sports activities. Other painful conditions are shin splints, ligament strains and hamstring strains.
Sports injuries can be avoided by using the correct technique and right equipment for your particular sport. Make sure that you do proper warm-ups before starting any physical activity.

Although getting back your physical fitness after a sport injury is challenging, there are many post-injury exercises that can help rehabilitate your injured area and build up your strength. A carefully designed sports injuries program may help you improve your fitness level and get back into shape. A training regimen is comprised of exercises that help strengthen your injured limbs, joints or ligaments. Not only does it suit your body and strengthen your injured area, but it also improves your cardiovascular system and tones your muscles.

If you are trying to recover from an injury, it is important to eat right foods. Consume lots of proteins, vitamins and minerals. Supplements can also help repair damaged tissues and ligaments.

Protein also provides the necessary fuel for muscles to develop and reduces the production of lactic acid. Furthermore, protein helps your muscles recover fast. Whey protein powder is helpful in building lean muscle mass, so it is usually used as a supplement immediately before or after a workout routine. Whey powder is digested more quickly and can give muscles the necessary proteins for almost immediate replenishment.

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The Benefits Of A Pre-Workout Meal

The goal of any pre-workout meal is to prepare the body for the vigorous and demanding assault it will be undertaking. This meal should be consumed approximately 60-90 minutes before exercise so all nutrients are absorbed into the body before you begin. To aid digestion, this meal should be relatively low and fat and fibre with a light source of protein such as fish or chicken or a protein supplement.

During intense exercise, once your stored energy (glycogen) has been used, the body turns to fat stores and ultimately muscle for energy. For this reason it is very important to consume a source of complex carbohydrates and protein before working out so the necessary energy is available to the body so it can perform optimally.

Other than a complete meal, an all-in-one sports supplement which contains an easily digestible source of carbohydrates and protein, will be a sufficient substitute instead.

All-In-One supplements are ideal for anyone looking for essential supplements and sports nutrition in a single shake or bar.

These innovative products provide a unique combination of whey protein, creatine, and other vital nutrients needed by your body to support muscle growth, strength and recovery.
All-In-One supplements allow anyone participating in a weight training or athletic regime to improve performance, growth and overall physical well-being without the need of numerous individual products.

The Importance Of A Post Workout Meal

The post workout meal is often regarded as the most important for anyone taking part in a intensive workout/training regime.
In order to mobilize the body’s anabolic or repair process, a meal combining protein, carbohydrates and good fats is needed to begin rebuilding glycogen reserves and to repair damaged tissue.

Most athletes will consume protein supplements after exercise and an easily digestible meal shortly after.
It is also paramount that the body’s hydration levels are replenished to aid all bodily functions and repair in this essential period of recovery.

It is important that you drink 2-3 glasses of water, 1.5-2 hours before beginning a physical activity. Drink water, milk or other fluids regardless of whether or not you are thirsty. Make sure that you drink water every 20-30 minutes during exercise.

Remember that you might suffer from dehydration within 20 minutes of starting a physical activity in hot, humid conditions. It is also recommended that you should drink water after exercise to avoid heat exhaustion, dehydration and even heart stroke. Make sure that you avoid the consumption of caffeine drinks. Caffeine is a diuretic and its consumption might lead to muscle cramps and dehydration.

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Phenylanine is an essential amino acid that acts as a precursor for dopamine, adrenaline, tyrosine, melanin, and noradrenaline. This amino acid can’t be synthesized by a human body. Hence, it must be supplied from an outside dietary source. Phenylanine makes one of the twenty amino acids that biochemically form proteins. The good sources of phenylanine include human breast milk, bioflavonoids and nuts.

Phenylanine plays a very important role in treating numerous medical conditions such as vitiligo, arthritis, anxiety, depression and attention deficit hyperactivity disorder (ADHD). It is used in the manufacture of nutritional supplements for its reputed analgesic and antidepressant effects. Moreover, these supplements also make a wonderful gift for people who are physically active or want to increase the size of their muscles.

Boditronics Recoverex Energy and Recovery is a popular brand on the market that contains phenylanine, whey protein isolate, complex carbohydrates, simple carbohydrates, leucine peptides in its formulation. Phenylanine and whey protein isolate allow athletes to recover from resistance training exercises faster and help repair muscles. Carbohydrates help blunt cortisol and refuel glycogen levels.

Boditronics Recoverex is available in market-leading refreshing juice flavours. Moreover, it does not sit heavy on the stomach because it is light and easy to consume immediately after strenuous resistance training exercises. You should fill a blender with 500 ml of water and add two scoops of powder and mix for 15 seconds. Consume immediately at the end of a physical activity.

Stress can lead to a stiff neck and sore shoulders. Neck stretching is a wonderful fitness exercise that helps relax your neck muscles and releases tension. Moreover, it also helps minimize the risk of a neck injury.

In order to perform this exercise, make sure that you stand straight with your feet hip-width apart. Hang your arms loosely at sides and relax your shoulders. You can also perform this exercise in a sitting position. Next step is to gently and smoothly tilt your head sideways to one side to give a good stretch to the other side of the neck. Hold for 5-8 seconds on each side. Repeat 3-4 times. When doing the neck stretch, make sure that you do not bounce or overstretch your neck to any direction to avoid the risk of a potential injury.

It is important that your fitness exercises are accompanied by a quality supplement which helps increase endurance and strength. PhD HMB Strength and Recovery is a popular brand on the market that supports muscle growth and speeds recovery from exercise. It promotes strength gains and decreases muscle breakdown after intense training. Moreover, it helps support lean mass and decreases body fat.

HMB (Beta-hydroxy beta-methyl butyrate) is a metabolite of the amino acid leucine that is synthesized in the human body. Three grams of HMB per day may assist in muscle repair, help muscles combat protein breakdown and support increased endurance. Moreover, this supplement is free from preservatives, artificial flavours, colourings, added sugars, gluten, yeast, wheat and dairy.

If you carry too much weight around your middle and feel sluggish most of the time, then you need to incorporate an effective exercise regimen into your daily routine to increase your energy levels and bring back your dashing looks.

An effective exercise regimen means that you should perform a combination of cardio exercises and resistance training workouts on a regular basis. Cardio or aerobic exercises help shed unwanted pounds from your body and maintain the health of your cardiovascular system. You can run on a treadmill, climb stairs or do skipping to get your desired results.

Resistance training exercises help lose weight and tone up your muscles. They help you to get in the best shape of your life and put on some lean muscle in a quick span of time. Moreover, these exercises get you the best muscle toning, fat burning and fitness results. Push-Ups, chin-ups, squats, deadlifts, seated rows, bench press, one leg extension and pull-over are a few of the many exercises that can help you transform your flabby body into a magnificent physique.

Make sure that hard strength training sessions are followed by a post exercise drink which promotes maximum recovery, glycogen and amino acid replenishment. PhD Recovery 2:1 contains a precision ratio of carbohydrates and protein. Not only does this supplement support a superior protein synthesis and promote a fast muscle repair, but it also increases strength and power.

Strength training makes a magnificent routine to incorporate into your daily schedule as it increases the muscular strength and improves body balance. There are different techniques to perform strength training workouts; Isolation exercises, Compound exercises or combination of both of these.

An isolation exercise tends to target your one muscle only. In other words, the movement is restricted to only one joint. Most isolation exercises do not involve free weights like dumbbells and barbells; rather they make use of specialized type of equipment or exercise machines. The purpose of those machines is to help a person to maintain a stable posture and reduce the movement of other muscle groups. Example of an isolation exercise includes Leg Extension that particularly targets your quadriceps.

Compound exercises, on the other hand, work several muscle groups simultaneously. Another distinguishing quality of a compound exercise is that it involves movement around two or more joints. For example, Deadlift exercise targets your upper as well as lower body. Similarly, Leg Press exercise targets your ankle, knee and hip joints at once. Compound exercises involve barbells, dumbbells and exercise machines.

Some people also incorporate a combination of isolation and compound exercises into their training schedule and perform them on an alternate basis. For example, they can perform two days of compound exercises, followed by a single day of an isolation exercise that is again followed by two days of compound exercises and so on.

In order to reap the maximum benefits from isolation as well as compound exercises, make sure that you use a supplement that provides your body with protein and carbohydrate. Lucozade Sport Recovery Powder helps your body recover after hard training sessions and rebuilds injured muscles as well. Carbohydrates help replace the energy and protein helps start protein synthesis that makes your muscles grow bigger and stronger.