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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Wide Barbell Squat is a magnificent strength training exercise that helps develop quad muscles in the leg. Strong and well-developed quads are important for your lower body frame as they help maintain a good balance and great leg strength. Many professional athletes especially sprinters, runners and rugby players focus on training their quads, hamstrings and calves.

In order to perform Wide Barbell Squat, make sure that you stand on the floor with your feet shoulder width apart. It is also important that your feet and toes point outwards in order to put maximum stress on your inner thighs. Now, put a barbell below your neck in such a way so that it is positioned horizontally on your shoulders. Next step is to go down and then back up to complete one rep. Make sure that you perform 3-4 sets, 8-10 reps each to effectively target your quads.

When performing this exercise, it is important that you maintain a good posture and chest up. Also, maintain a good balance and look straight. When you come down, make sure that you flex your quads and tighten up your lower core.

In order to reap the maximum benefits from Wide Barbell Squat, make sure that you use a supplement which helps your body recover after heavy strength training workouts. Lucozade Sport Recovery Powder contains protein, carbohydrate and fluid to fulfill the needs of those who train regularly. Protein helps start protein synthesis for muscle rebuilding, carbohydrates help rebuild glycogen stores used during exercise, and fluids help to replace what’s been lost in sweat. Another wonderful thing about Lucozade is that it is fat free and low in calories.