Vigour – Health and Sports Nutrition

Sports supplements are nutritional products used to enhance athletic performance. They represent a range of substances – including vitamins, minerals, herbs, plant extracts, amino acids, and hormones and come in a variety of forms.

These ergogenic aids are widely used among athletes of all types to assist in providing the necessary capacity for increases in energy, power, endurance, and muscle mass to compete effectively.

Athletic performance notwithstanding, the ability to recover – maintaining and re-establishing normal physiological function, is readily improved with the use of supplements.

In the market today there is a huge range of sports supplements available to meet every possible nutritional and goal requirement.

However, at the core of any exercise or sporting regime the key elements of nutritional consumption revolve around sufficient protein, carbohydrates and fats.

Under intense exercise, the body requires far more protein than the body can readily consume through food alone to develop at an accelerated and efficient rate. The use of a protein powder or protein supplements is the most effective way for the body to gain sufficient protein for lean muscle gains.

Athletes will also need to consume complex carbohydrates and good fats alongside their protein intake in the correct ratio.

Creatine is also an important element to assist in muscle gains and the synthesis of protein. Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver with approximately 95% of the human body’s total creatine located in skeletal muscle.

Those who are involved in regular and vigourous exercise will be in need of a constant supply of creatine to ensure the body can supply the need for an increased energy output.
Creatine supplementation will allow the muscles to exercise longer and harder by creating the required abundance that is unavailable through food consumption. This abundance of creatine subsequently stored in the muscle promotes the synthesis of protein as well as deter the breakdown of protein required to build muscle mass.

There are a number of forms of creatine with the most common being creatine monohydrate (creatine complexed with a molecule of water) and Creatine ethyl ester (CEE).

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Concentration Curl with Resistance Tubing makes a sensational exercise to increase the size and strength of your triceps. Perform this exercise at least twice a week to develop your upper arms.

In order to begin this exercise, sit on an exercise ball and place resistance tubing under foot of the side you intend to exercise. Position your elbow on the inside of knee and curl resistance tube toward shoulder area. Slowly lower your arm back to the starting position to complete one rep. Repeat the motion. Now, switch to the other arm and perform the same number of sets. You can increase the difficulty level of this exercise by using a thicker resistance band.

In order to reap the maximum benefits from resistance training exercises, make sure that you consume healthy diets such as lean meats, legumes, fruits, vegetables and cereals. They contain protein, amino acids, complex carbohydrates, vitamins and minerals that aid lean muscle growth and strengthen your immune system.

It also makes a good idea to use an all in one protein shake to support lean muscle growth, power and strength. Maximuscle Cyclone All In One is a popular brand that makes a wonderful gift for those people who exercise regularly. Each serving contains a unique blend of creatine, whey protein, and HMB. Creatine promotes the synthesis of protein, whey protein aids lean muscle growth, HMB decreases muscle breakdown and increases muscle mass, and helps maintain cell volume and strengthens the immune system. It also contains suma-extract, a naturally occurring plant sterol that protects against the free radical damage during strenuous resistance training sessions.

The Hand Step Drill is a unique resistance training exercise that helps develop and strengthen pectoral muscles. You can increase or decrease the difficulty level of this exercise by simply adjusting the height of the aerobic step. Perform this exercise at least twice a week to build power in the upper body.

In order to begin this exercise, place an aerobic step on a workout mat and position your body in a push-up position, close to the step. Place right hand on the step and push up onto the step. Your left hand should follow to the top of the step. Next step is to take your right hand and place it back down on the mat. Push yourself onto the step again. End in the push-up position. Repeat the exercise several times. Make sure that you work each side of the body equally. It is a medium difficulty exercise and should be performed in the supervision of a qualified fitness trainer.

Creatine is an important natural ingredient that helps increase endurance, vigour, stamina and performance. It is found in fish and red meat, and a small quantity is also produced in the body. Using a supplement containing creatine in its formulation such as Nutrisport Creatine Bombs would lead to increased endurance and lean muscle mass. This supplement is wheat, dairy and gluten free. Moreover, it is suitable for vegetarians and vegans. For the first week, take 3 tablets, 3 times per day. After that, take 2-4 tablets per day. Do not use if you have a liver problem.

Barbell Shrug, also known as Shoulder Shrug, makes an excellent resistance training exercise to develop and strengthen your trapezius muscles. Perform this exercise at least twice a week to broaden and widen your shoulders.

In order to start this exercise, stand straight with your feet hip-width apart in front of a barbell placed on the rack. Grasp the barbell with arms straight and hands shoulder-width apart. Next step is to elevate your shoulders as high as you can. Slowly lower shoulders to complete one rep. Perform 3 sets, 10-12 reps each. Make sure that you maintain a straight back throughout the movement. It is also important that you control the bar as it descends.

Your resistance training sessions should be followed by the consumption of protein-rich diets such as lean meats, nuts, seeds, cereals and fruits. Protein contains amino acids that help produce creatine. Creatine allows the muscles to exercise longer and harder. Moreover, it discourages the breakdown of protein and promotes the protein synthesis.

Sci MX Creatine CT-MX is a popular brand on the market that is formulated for developing explosive power and building muscle and size. It makes a wonderful gift for regular gym users, body builders, sprinters, rugby players, track-and-field athletes, combat athletes and people who want muscle development and recovery. Creatine CT-MX combines creatine pyruvate, creatine monohydrate, taurine and beta-alanine to produce a product that is superior to ordinary creatine products. This muscle building supplement promotes greater explosive power and less fatigue. Another benefit is that it results in the fast recovery of muscles energy reserves and increased muscle size due to greater training intensity.

Ball Scissor is an excellent resistance training exercise that strengthens and tones your abdominal muscles. When performed in conjunction with aerobic exercises such as running on a treadmill or skipping, it helps burn fat from abdominal region.

In order to begin this exercise, lie down on the floor and place a Swiss ball between feet. To increase the difficulty level of the exercise, you can place arms by your sides with hands on the floor. Slowly begin the rotation at the hip joints so that the left foot is raised above the level of the right foot. Perform the same movement in the opposite direction to complete one rep. Perform 2 sets of 10 reps each. When performing this movement, do not allow your lower back to arch off the floor.

Consumption of protein-rich diets after strenuous resistance training sessions helps increase muscle size and strength. Lean meats, seeds, nuts and legumes are rich in protein. It also makes a good idea to take a dietary supplement that promotes a fast recovery.

LA Muscle Bio Activator Whey Protein is designed for regular gym users and body builders. It helps them recover fully and makes them ready for the next session quickly. It is CMF, ionic exchanged and has a high nitrogen-depositing value. LA Muscle is totally non-allergenic, lactose-free and pure. It is also hydrolysed, thus making it absorb better. Add 2 scoops to a liquid (water, juice, milk etc.), stir for a few seconds and leave to stand for 1 minute.

Triceps is a large muscle that is responsible for the extension of the elbow joint. It is an antagonist of the biceps and helps perform routine life activities such as pulling, pushing and throwing. The Cross Body Triceps Extension is a magnificent resistance training exercise that tones and develops the back of the arm. This exercise makes use of a resistance band.

In order to perform this exercise, place the centre of the band on your hip and hold it securely with your left hand. Next step is to grasp the opposite end of the resistance band and bend your right arm so that your hand is near your shoulder. Now, slowly extend your elbow. Make sure that you keep your elbow stationary as much as you can. Repeat the movement several times. Switch to the opposite arm and repeat the same process.

If you want to increase muscle mass and strength, then make sure that you regularly take a dietary supplement that makes use of creatine in its formulation. Met Rx High Performance Creatine is a popular brand on the market that contains creatine and high levels of fast digesting carbohydrates. Creatine works best for weight lifting, body building, resistance training, power lifting and other competition strength sports.

When you exercise, the stored glycogen in your body is broken down to provide energy for working muscles. If carbohydrates amounts are low in your body, there is not the maximum storage of glycogen in the muscle cells. As a result, you may experience an energy lag during exercise. Met Rx provides your body with fast digesting carbohydrates that are broken down into simple sugars, absorbed into the blood, and provide you with energy that you need to perform resistance training exercises.

Cell volumisers are those nutritional supplements that tend to increase the cell volume and tissue mass. They make an excellent gift for people who want to increase the size of their skeletal muscles and improve stamina in a minimum possible time. These supplements are designed to boost explosive muscle power and deliver more intense training pumps.

Cell volumisers make use of the most powerful workout nutrients such as carbohydrates, nitric oxide, niacinamide, alpha ketoglutarate, citrulline mallate, creatine, beta alanine, histidine, protein, and magnesium to deliver maximum muscle-building intensity. Nitric oxide gives you the most extreme muscle building pumps. Not only does it optimise blood flow during exercise, but it also enhances the delivery of hormones, oxygen and nutrients to muscle fibres. This sudden blood surge causes a rapid increase in the shape and size of your muscles and causes mind blowing pumps. Beta alanine is a carnosine booster that supports gains in muscular endurance and muscular strength.

Maximuscle Maxipower All In One with Nitric Oxide is a popular cell volumiser on the market that makes a wonderful gift for professional body builders, regular gym users, rugby players, soccer players, athletes, sprinters and jumpers. It makes a complete all-in-one formula that provides your body with the most effective and powerful ingredients. It helps deliver a cell volumising stack, increased strength potential and prolonged energy system realisation. You should mix one scoop with 300ml of cold water and take 30 minutes before training. Make sure that you do not exceed the recommended dosage.

Squat makes a splendid resistance training exercise that strengthens and develops the multiple muscle groups of your body. Not only does it focus on your glutes and hamstrings, but it also targets lower back and abdominal muscles. Make sure that you perform this exercise at least twice a week to train your lower-body muscles.

In order to perform the basic type of squats, you should put your hands on your hips and stand with your feet shoulder-width apart and legs slightly bent. Make sure that you keep your back and head straight. Next step is to lower your upper body by bending your knees. It is important that you slightly lean forward to put an extra pressure on your lower limbs. Moreover, you should also keep your heels on the ground to involve hamstrings and calves.

You can get maximum benefits form resistance training and fitness exercises by regularly consuming a dietary supplement that makes use of creatine monohydrate in its formulation. HealthAid Creatine Monohydrate 1000mg is a popular brand on the market that makes an excellent gift for people who are involved in intense physical activity or are experiencing physical fatigue and stress.

Creatine is a natural energy resource that is stored as creatine phosphate in muscle cells. Creatine phosphate forms ATP in muscle and nerve tissue, one of the body’s quick energy molecules. Consumption of a creatine supplement increases creatine phosphate levels in the muscle, therefore forming an effective energy transfer across muscle and vital organs. Moreover, creatine monohydrate also increases lean body mass and muscle gain.

Cat Stretch makes a fabulous fitness exercise that strengthens your lower back muscles and tightens abdominal muscles. Moreover, it also helps ease any minor back pain due to bad posture.

In order to perform cat stretch, go down on your knees and hands on the mat or floor. Maintain a straight back with your face pointing towards ground. Next step is to create a prominent curve in the middle of your back by pushing you spine upward. Make sure that you do not over-stretch your back. Hold this position for 5-8 seconds and then release the stretch. Now, return to the starting position to complete one rep. Make sure that you perform 3-4 sets of 10-12 reps each.

Cycling makes a magnificent fitness exercise because it helps shed those unwanted fat from body and gets you an attractive and impressive physique. It helps you burn about 600 to 700 calories per hour. Cycling gets you firm abs and stronger lower limbs. It tones and trims the calves, hamstrings and upper thighs. Another advantage of cycling is that it helps build your stamina so that you can carry out daily activities with ease.

Regularly going for a ride helps relieve anxiety, tension and depression. It makes a marvellous exercise for those individuals who want to reduce body weight because it helps shrink waistline and hips. Furthermore, cycling helps reduce the risk of cardiovascular diseases because it strengthens your lungs, heart and arteries.

Cycling would enhance the process of rapid muscle growth and strength if you regularly use protein-rich diets or a protein supplement. Maximuscle Promax Extreme Mini Protein Powder makes an ideal gift for cyclists and serious trainers because it contains protein that supports lean muscle growth and recovery. Moreover, it contains creatine monohydrate to increase strength and power.
It also contains branched chain amino acids which are used for energy during cycling and other cardio exercises. Promax Extreme is perfect for use before and after exercise because it is digested too quickly. Research has shown that protein taken at these times enhances muscle repair and growth. Other ingredients include muscle-building support nutrients such as methoxyflavone, suma extract and chromium picolinate.