Vigour – Health and Sports Nutrition

Egg white, also known as glair or albumen, is the white part or clear liquid of the egg (without yolk). The egg white makes about two-thirds of the total egg’s weight. Nearly 90% of that weight comes from water; where as remaining 10% is comprised of protein, fat, vitamins, trace minerals and glucose.

Egg white contains a variety of proteins such as ovalbumin, ovotransferrin, ovomucoid, ovomucin, lysozyme, flavoprotein, avidin and cystatin. Moreover, egg white contains carbohydrates and sodium with almost no fat. Egg white makes a good dietary protein source for people who are physically active especially body builders and regular gym users because it helps them get lean mass and strength. However, a small number of people can not eat them because of the allergy to some of its contents.

There are numerous supplements on the market that make use of egg white in its formulation. Reflex Instant Mass Weight Gainer is an ultra high quality product with a near perfect 50/50 split of carbohydrate and protein. It makes a wonderful blend of egg white protein isolate, whey protein concentrate and milk protein concentrate. Moreover, it makes use of organic barley and oat to provide an organic whole grain source of carbohydrate. This carbohydrate source makes a low glycemic source of energy along with naturally occurring minerals, vitamins and dietary fibre.

It also contains minerals like zinc which is essential for maintaining testosterone levels and magnesium which plays an important role in maintaining muscle contractile strength. Another good thing about Instant Mass Weight Gainer is that it does not contain inferior soy protein, cheap vegetable oils, added sugar and added corn syrup.

Triceps Extension is a fantastic resistance training exercise that helps increase the size of triceps muscle or triceps brachii muscle. It is a large muscle group on the back of the upper limb and makes up 2/3 of the muscle in the arm. Tricep Brachii is responsible for straightening of arm and extension of elbow joint.

In order to perform the triceps extension, you should sit on a ball with a light dumbbell in your hands. Make sure that you hold on the top of weight and keep your elbows next to ears with arms extended overhead. Next step is to bend elbows slowly and lower the weight behind you until your elbows are at 80 degrees. Maintain this position for a few seconds and then bring the dumbbell back to its starting position to complete one rep. Perform 2-3 sets of 8-10 reps each.

In order to reap the maximum benefits from resistance training exercises, you should follow a balanced dietary plan that provides you with all the essential nutrients such as protein, complex carbohydrates, branched chain amino acids. Lean meats, nuts, whole grains, fruits, vegetables and pulses contain nutrients that are essential to increase muscle mass and strength. However, if your hectic life style doesn’t allow you to consume balanced healthy diets regularly, then you should use a dietary supplement that contains essential nutrients in its formulation.

USN Muscle Fuel STS Meal Replacement Powder is a popular brand on the market that is designed for active people especially regular gym users and body builders. It makes one of the best supplements for muscle gain, muscle building and strength. It provides with the benefits of top quality proteins, complex carbohydrates, and nutrients for optimum muscle performance.

This supplement makes a unique combination of anti-catabolic amino acids, high biological value proteins, low glycemic index carbohydrates and a variety of protein substrates. Protein helps build and repair muscle tissue, carbohydrates tend to fuel your workouts by replenishing depleted glycogen, while protein substrates help improve protein synthesis and overall health.

Good nutrition means getting enough micronutrients and macronutrients. Micronutrients include vitamins and minerals. Important vitamins are vitamin A, B-complex, C, D, E and K. Minerals can further be classified into two categories: macro-minerals and micro-minerals. Macro-minerals include calcium, potassium, phosphorus and magnesium whereas micro-minerals include zinc, iodine, iron, molybdenum, selenium, sodium, chlorine, copper and manganese.

Macronutrients contain proteins, fats, carbohydrates and calories (energy). It is very important to include macronutrients in your diet because they help you maintain your body weight. Micronutrients, on the other hand, will not prevent weight loss but keep your tissues working properly.

When your body fights any infection particularly HIV, it uses more energy to overcome intruded foreign bodies and you need to eat more than normal. Therefore, it becomes very important that you follow a diet plan consisting of macronutrients and micronutrients. There are some very basic guidelines for a well balanced nutritious diet.

For protein, you need to consume more fish, poultry, whole grains and legumes rather than red meats. Consumption of red meat on a regular basis can elevate your serum cholesterol levels. Consume fresh fruits and vegetables liberally at snack or meal time. Fruits and green leafy vegetables are rich in vitamins, minerals, carbohydrates and fibre.

It is important to remember that brown rice and bread (brown starches) are much healthier than their white counterparts. Make sure that you keep the consumption of refined sugars to a minimum. Avoid eating bakery items especially cakes, biscuits etc. Cooked food is healthier than canned food and prepackaged processed food.

If you find it quite difficult to include a balanced diet plan in your daily routine, then you should consume a dietary supplement that provides your body with essential nutrients.

Lucozade Sport Pro Muscle All In One is a fat-free high protein product that is designed to improve strength, power, vigour and stamina. It contains high quality protein, carbohydrates, creatine and calories. It makes a wonderful gift for those people who have been suffering from chronic infections. It provides energy and helps maintain body weight.

Back pain is a common problem among people belonging to all age groups since the back takes in stress and tension more than any other part of the body. A severe back pain can hinder you from participating in routine life activities. Therefore, it becomes important that you perform exercises which target your back and help relieve or even avoid any back pain. Spine Rotation is a magnificent fitness exercise that helps stretch your back and relieve back pain.

In order to perform this exercise, you need to lie on your back on the ground or on the mat. Make sure that your both arms are outstretched at shoulder level. Bend both legs with you feet flat on the floor. Next step is to slowly drop your knees to the left until the left knee is touching the ground. Hold this position for 5-8 seconds and repeat with the other side to complete one rep. Make sure that you perform 3 sets of 12-15 reps each.

While dropping your knees, make sure that you keep your shoulder blades flat on the ground. However, you should not force the stretch; otherwise you may end up with an injury.

Make sure that fitness and strength training exercises are accompanied by the consumption of a dietary supplement that helps boost energy levels. Maximuscle Viper Boost Energy Capsules contains nutrients for rapid physical and mental energy. It is scientifically formulated to lift your mind and body fast. It contains vitamin B5, L-tryosine, guarana, caffeine, ginkgo, bitter orange, magnesium and L-carnitine. You should take before or during intense exercise to give yourself a fast-acting boost.

Crunch is a magnificent resistance training exercise that helps you train upper-body muscles by utilizing your own body weight. Crunches target your abdominal muscles and lower back. Strong abdominal muscles play an important role in improving your mid-frame and preventing back related problems. When combined with proper eating habits and cardio exercises, crunches can really make your stomach muscles firm and toned. Another benefit of performing crunches is that it helps shed unwanted fat, making you look fit, attractive and feel good about yourself.

In order to perform the Basic Crunch, lie on your back on the floor or on the mat. Make sure that you place hands by your ears and bend your knees with feet flat on the ground. Next step is to curl your shoulders forward by slowly lifting your upper back, shoulders and head. It is important that you keep your lower back on the ground. Hold the position for 5 seconds and then bring your head back to its starting position.

You should breathe in as you lower down and breathe out as you lift to tense the abdominals. When performing this exercise, make sure that you keep your head in line with your spine. It is important to maintain a steady and slow movement throughout the exercise. You should also suck in your gut so that your lower back muscles press against the floor.

Hard strength training sessions should be followed by foods that boost energy. Nutrisport Energy Boost makes an effective carbohydrate and protein drink with electrolytes. It helps replace body fluids that are lost during strenuous exercises. Moreover, it helps conserve muscle glycogen. Another important function of Nutrisport is that it offers 24%-28% greater increase in endurance than carbohydrate only drinks.

You should not skip the breakfast as it gives your metabolism a boost. Moreover, limiting yourself to the consumption of sugary cereals, sandwiches or just a copy of tea is not desirable as a balanced and nutritive breakfast provides with all the nutrients that you need to perform routine life activities.

Make sure that you consume protein-rich diets at breakfast because protein keeps you feeling full longer, hence reducing the urge to eat throughout the day. Moreover, it gives you strength and energy to be active both physically and psychologically. It is also important that you combine your protein with dairy products especially low-fat milk, fruits and grains. Protein-rich diets include lean meats such as fish, turkey, chicken, whole grains, nuts, fortified cereals, legumes and green leafy vegetables. Instead of sticking to the standard three meals a day, consume 5-6 smaller meals to improve your metabolism and digestion.

You can also consume a protein supplement to obtain the recommended daily allowance of protein. Maxitone Definity Crisp Protein Bars makes an ideal convenient snack. Each bar is a nutritional protein crisp bar that contains just 83 calories. Not only does it support your body toning goals, but it also contains whey protein to keep you going for longer.

These bars make the perfect low-fat, low-calorie snack that help curb your carvings and keep you on track to achieve your goals. You should use it mid-morning or mid-afternoon to bridge the gap between main meals with whey protein, carbohydrate, fat and fibre.

It is important to follow a diet plan on a weekly basis that consists of approximately 20 percent animal-based foods and 80 percent plant-based foods. The first day of your dietary plan should be comprised of lean meats such as turkey, chicken or fish at the lunch followed by consumption of small portions of vegetables and fruits for the rest of the day.

On the second day, you can consume steamed vegetables along with raw and fresh fruits at lunch and a small meal consisting of lean meats at dinner. The third day should include a starch food such as sweet potato or steamed potato at lunch followed by a grain dish at dinner.

On the fourth day, you can eat legumes such as black beans and chick peas at lunch and vegetables salad at dinner. The fifth day of your dietary plan should be comprised of clean seafood such as wild salmon or mackerel at lunch and cereals such as brown rice at dinner. On the sixth day, make sure that you consume a well balanced diet which includes any animal food and vegetables that your body craves. The seventh day of your dietary plan should include fruit or vegetable juice at lunch and chicken or fish at dinner.

If you are unable to incorporate a balanced diet plan into your routine due to your hectic lifestyle, then make sure that you use a dietary supplement which provides you with the daily recommended allowances of essential nutrients such as protein, carbohydrate, vitamins and minerals.

Sci MX Proplex Meal Replacement Sachets makes a unique combination of protein, carbohydrate, BCCA, essential fatty acids, vitamins, minerals and fibre. It helps lose fat whilst retaining muscle and increases lean body weight. It tends to provide the body with the vital nutrients it requires. Moreover, it is virtually sugar free and contains only low levels of natural fruit fructose.

An average adult should consume 1900-2000 calories a day to maintain his or her normal body weight and good general health. Moreover, one should not consume more than 70 grams of fat, 350 grams of carbohydrate including sugars, and 2000 milligrams of sodium. Make sure that saturated fats make less than 25 grams and trans fats do not make a part of your daily dietary routine at all.

It is important to realize that some of the best-tasting, crispy and salty foods are actually some of the worst in terms of calories and fats and you must avoid them in order to maintain your good health. Make sure that you avoid eating fast foods, french-fries and salty foods. Cook foods in the vegetable oils instead of animal oils. You need not to cut down on a food item that is rich in calories or fats, but you like it most at the same time. For example, if you like hamburger, do not use red meat and beef; instead you should use thin slices of lean meats such as chicken, turkey or fish in its preparation.

Make sure that you use a supplement that provides you with a perfect blend of essential omega 3 and 6 oils. Not only do good fats support your well being and health, but they also help strengthen your immune system, support weight loss, maintain a great cardiovascular health and promote beautiful nails, hair and skin. Another advantage of using this supplement is that it helps optimize your nutrition and supports a balanced diet.

You can successfully manage type-2 diabetes by consuming high-fibre diets on a regular basis. In a high-fibre diet, approximately 25% of calories should come from fat and 55% of calories should come from carbohydrates with at least 60 grams of fibre. High-fibre diets are usually composed of legumes, green leafy vegetables and whole-grain cereals.

When diabetic patients consume high-carbohydrate, high-fibre diets on a regular basis, their bodies experience much better blood glucose control with greatly reduced medication. Another advantage of consuming high-fibre diets is that they reduce the risk of cardiovascular diseases because these diets are low in fat contents and hence, produce lower blood lipid levels. Coronary artery disease and heart strokes are the leading causes of death in diabetic patients and one can avoid these diseases by preferring high-fibre diets over processed and fast foods.

Along with high-fibre diets, make sure that you use a multivitamin supplement to supply your body with multi-nutrients. High-fibre diets may induce nutrients’ deficiencies and you need to consume a high potency formula in order to achieve the peak health. It is important to realize that some vitamins cannot be synthesized within your body and you should supply your body with those vitamins by taking a multivitamin daily. Maximuscle Protrient Sports Multivitamin is a complete supplement that is designed for men and women of all ages. One capsule of this supplement daily helps support the health of your immune system. Moreover, it makes a great gift for those people who are working, training or dieting hard.

High cholesterol is one of the many risk factors that can contribute to numerous cardiovascular problems including coronary artery disease, atherosclerosis, heart strokes and heart attacks. Other factors include genetics and family history, age, presence of other diseases especially diabetes and high blood pressure, lifestyle and obesity.

Make sure that your daily intake of dietary cholesterol doesn’t exceed 200 milligrams. It is also important that you consume those diets which are rich in soluble fibre. Moreover, you should add sterols and plant stanols to your daily dietary routine. Plant food sources such as green leafy vegetables, fruits and grains contain no cholesterol and are low in fats as well.

It is also important that you incorporate an aerobic activity into your daily routine. You can choose two or three exercises that you enjoy most and perform them on an alternate basis. Brisk walking, stair climbing, skipping, jogging and running make a few of the effective cardio exercises that lower your cholesterol levels and help burn excessive fat.

It also makes a good idea that you use a weight loss supplement on a regular basis. EAS Myoplex Diet Protein Bars make a complete meal replacement supplement that contains carbohydrates, proteins, fats, vitamins and minerals. It is available in the flavours of strawberry crunch, chocolate orange and chocolate nut, thus offering you complete nutrition in a convenient and delicious form. It contains 24% of high value milk and soy protein as well. Moreover, it can be used as a supplement or meal at any time of the day.