Vigour – Health and Sports Nutrition

Weight Loss Supplements

Weight loss supplements are designed to assist and improve the body’s physical and metabolic systems. This function of increased efficiency encourages the use of undesirable fat reserves for energy and subsequently results in weight loss and a leaner physique.
A balanced healthy diet and regular exercise is the ideal solution for those looking to lose weight and burn body fat. However, there are additional supplements that can aid this process.

There is a substantial array of weight loss products available to consumers each with varying ingredients and nutritional content.
Aside from conventional products, supplements containing ingredients such as Sida Cordifilia, commonly known as bala, have been subjected to scientific research studies regarding their fat burning qualities and their positive effect on the central nervous system and the heart.

Sida Cordifolia contains small amounts of both ephedrine and pseudoephedrine with many nutritional companies including it as a weight loss product.
Research studies have shown that Sida Cordifolia possesses a significant blood-sugar lowering activity and therefore may help to reduce the storage of fat within fat cells.

The Key To Reducing Body Fat

The key to reducing body fat is to ensure that your energy intake is lower than your energy expenditure. Energy is measured in calories, and whilst the body is in a negative energy balance, weight loss will occur. So to lose weight in the quickest possible manner, energy intake should be reduced, and energy expenditure should be increased. This is achieved in practice by eating a balanced, low calorie diet, and exercising regularly.

Obtaining the right amount of calories can be achieved more easily with the use of sports supplements, giving you greater control of your total calorie intake. Using supplements, you also have more control over the macronutrient profile of your diet. E.g. you can use whey protein powder do give your diet a greater shift towards protein.

The Importance Of Fat

Fat provides the highest concentration of energy of all the essential nutrients the body requires and are found in three categories- Trans Fat, Saturated Fats and Unsaturated Fats.
There is an optimal level of body fat which needs to be carefully monitored but is an important source of fuel for those involved in endurance events. If this dietary fat level is exceeded, then adverse health effects are likely to occur.

Fat is also needed to help the body during high intensity exercise, where carbohydrates are predominately used as fuel, to access glycogen stores. Fat also helps with the efficient distribution of vitamins A,D,E and K around the body.
Consuming dietary fats alongside protein and carbohydrates all in the required ratios is an important part of sports nutrition with which it provides additional health and performance benefits.

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The recommended dietary allowance / recommended daily allowance is is defined as the average daily dietary intake level that is sufficient to meet the nutrient requirements of approximately 98 percent of healthy individuals.

The RDA for individuals will differ when taking into account the varying requirements of males, females and their relative ages. Most food packing will include the RDA along side its own nutritional content.

It is also evident that even the healthiest of individuals that have a severe surplus or deficit will develop a number of health issues. By keeping the required nutritional intake close to equilibrium, the body can operate at optimum levels.

For those with a deficiency, which is often the result of a poor diet or from the additional nutritional requirements from intense exercise, the use of health supplements (vitamins) and sports supplements in the most efficient means of regaining nutritional balance.

The use of a daily multivitamin or a whey protein supplement is now generally consumed by many individuals to easily combat the possibility of deficiency.

With 10 in 100 adults worldwide considered to be overweight, obesity has become a global epidemic. Obesity-related diseases such as stroke, heart attack, coronary artery disease, high blood pressure, high cholesterol levels and type-2 diabetes account for nearly 10 million deaths every year all around the globe.

The body mass index is used to provide an estimate of healthy body weight based on an individuals height.

The calculation of BMI is defined as an individuals body weight divided by the square of their height and is widely used to generally categorised people as underweight, overweight or obese.

The Body mass index does however have limitations as it does not account for the difference between body fat percentage and lean muscle mass. For those with a large proportion of lean muscle, especially those that engage in intense activity and use sports supplements such as whey protein or weight gainers, the BMI may indicate that they may be overweight or unhealthy.

Generally, the body mass index is therefore only a tool to measure an average ideal weight for any given height. Alternative methods to provide more accurate means of indicating obesity have been developed such as the body volume index.

Recently, researchers have developed a new way to measure the body fat. The new obesity scale is offered due to the flaws of the BMI. For example, BMI calculation cannot be generalized across men and women, athletes and different ethnic groups.

BAI (Body Adiposity Index) focuses on height and hip measurements and calculates the ratio of hip circumference to height.

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When looking to build significant muscle mass and strength the body requires a number of essential core exercises and nutritional supplements.
Athletes and gym users will need to insert the following compound lifts, which target multiple muscle groups within the body simultaneously, into their workout and exercise regime:

Barbell Bench Press
This exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.

Barbell Squat
This exercise focuses on the development of the quadriceps, glutes, hamstrings and lower back.

Barbell Deadlift
This exercise focuses on the development of primarily the erector spinae, gluteus maximus, adductor magnus, hamstrings, and quadriceps

Additionally, exercises such as Bent Over Barbell Row, Chins & Military Shoulder Press to work opposing muscle groups can also be added to compliment the core lifting exercises.
Any other weight based exercises can be included, but without the core elements, any progress in size & strength will be limited and slow.

For those involved in weight lifting or bodybuilding, a carefully monitored diet and the use of nutritional supplements are essential for gaining the desired results.
A typical diet will consist of smaller and frequent meal throughout the day with each containing 40% protein, 40% carbohydrates and 20% of good fats. Most body builders will consume approx 6-8 meals per day with most containing lean meat/chicken/fish, a portion of rice/potato and some vegetables.
It is also essential that at least 2 of these meals contain a protein supplement especially after exercise. Other essentials include creatine which can be taken separately or as an all-in-one supplement depending on individual goals.

Vitamins and fish oils will also play a key role and should also be consumed in the recommended amounts.

Whey protein in particular is an essential supplement in order to build muscle. Whey protein , which has an has an amazing ability to be digested very rapidly, can be used by regular gym users and body builders to help muscle rebuilding and re-growth. The use of protein after heavy workouts not only increases levels of amino acids in one’s blood and adds muscle mass, but it also helps open up blood flow in the arteries by inhibiting an angiotensin-converting enzyme which constricts the veins. This in turn, ensures a better supply of oxygen and nutrients to your vital organs, tissues and muscles to help rebuild and repair muscle tissues.

Whey protein is commonly ingested as a dietary supplement and you should use one that provides your body with a constant supply.

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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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Whey protein is a mixture of proteins which are less or more soluble in the aqueous solutions and are isolated from the whey. Whey or milk plasma is a by-product of the manufacturing process of cheese and is used on a large commercial scale to produce whey protein. Whey protein is a mixture of serum albumin, beta-lactoglobulin and alpha-lactalbumin. The major protein fractions in whey also comprise of immunoglobulins.

There are three major forms of whey protein: hydrolysate, concentrate and isolate. The hydrolysate form is predigested and is partially hydrolyzed. Concentrate form, on the other hand, contains higher levels of carbohydrates in the form of lactose and bioactive compounds and is low in fat and cholesterol. Moreover, concentrates are 30%-85% protein by weight. Isolate form is more than 90% protein by weight and is lower in bioactive compounds, lactose and fat. It is milky in taste and is a wonderful source of the natural protein. Whey Isolate is easily absorbed and is rich in branch chain amino acids (BCAA’s) which is essential for rapid gains in lean muscle. Protein is digested to peptides which are the preferred form for absorption by the body, particularly during/after intense exercise.

There are numerous effects of protein on the health of humans and it can also be successfully used to reduce the disease risks as well. The researchers have investigated that whey protein exhibits anti-cancer and anti-inflammatory properties. It reduces the risks of numerous diseases such as cancer, heart attack and coronary heart disease and can be used as a possible supplementary treatment for those diseases. Furthermore, whey also makes a wonderful source of amino acids especially branched chain amino acids which stimulate protein synthesis and provide energy to the working muscles.

As whey protein has an amazing ability to be digested very rapidly, it can be used by regular gym users and body builders to help muscle rebuilding and re-growth. The use of protein after heavy workouts not only increases levels of amino acids in one’s blood and adds muscle mass, but it also helps open up blood flow in the arteries by inhibiting an angiotensin-converting enzyme which constricts the veins. This in turn, ensures a better supply of oxygen and nutrients to your vital organs, tissues and muscles to help rebuild and repair muscle tissues.

Whey protein is commonly ingested as a dietary supplement and you should use one that provides your body with a constant supply.

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Nutrition has a direct effect on the physiological as well as metabolic processes of the body. Nutrition can be defined as the supply of the necessary materials to the cells and tissues to support life. Nutrition mainly comes in the form of food and a proper nutrition is essential to prevent many health problems.

There are six classes of nutrients which play a key role in keeping you healthy and fit. Those six classes of nutrients include: protein, fats, carbohydrates, vitamins, minerals and water. Protein, fat, water and carbohydrate are macronutrients because they are needed in relatively large amounts by your body. Minerals and vitamins, on the other hand, are micronutrients because they are needed in smaller quantities. Macronutrients provide structural materials for the cells and provide energy to tissues.

Protein makes an integral part of many animals’ body structures especially muscles, hair, and skin. It also makes an important component of several enzymes that control chemical reactions within the body. Each molecule of protein is composed of amino acids, which further contain nitrogen and sulphur. Not only amino acids help produce new proteins, but they are also responsible for replacing damaged proteins. Some amino acids can not be produced by our bodies and they are categorized as “essential amino acids”. There are 21 amino acids in a human body, out of which 10 are essential and, therefore, must be included in your diet. One needs adequate amounts of amino acids in certain situations such as development, pregnancy, and injury. Important food sources of protein include tofu, soy-products, meats, legumes, eggs, cheese and milk.

A molecule of fat contains several fatty acids. Fats may be classified as unsaturated or saturated. Unsaturated fats are further categorized as monounsaturated or polyunsaturated. Moreover, unsaturated fatty acids are classified as omega-3 and omega-6 fatty acids. Unsaturated fats mainly come from plant sources and are considered healthier than saturated fats which typically come from animal sources. Important food sources of unsaturated fats include flaxseed oil and olive oil.
Carbohydrates may be classified as polysaccharides, disaccharides, and monosaccharide. Carbohydrates include fibre, sugar, and starches. The important food sources of carbohydrates include grain-based products, bread, noodles, rice, and some pulses. Dietary fibre completely absorbs in humans and helps avoid gastrointestinal problems such as diarrhoea and constipation.

Dietary minerals are mainly comprised of chemical elements other than oxygen, carbon, nitrogen and hydrogen. They can be categorized into macrominerals and microminerals. Macrominerals are those minerals which are essential for your body with a recommended daily allowance greater than 200mg/day. They include magnesium, calcium, potassium, sodium, chlorine, phosphorus, and sulphur. Microminerals are required in trace amounts with a recommended daily allowance lesser than 200mg/day. They include cobalt, manganese, nickel, fluoride, copper, chromium, iodine, selenium, zinc and iron.

There are different types of vitamins such as vitamin A, B complex, C, D, E and K. Vitamin deficiencies may result in an impaired immune function, premature aging, certain forms of cancer, disorders of cell metabolism and poor psychological health. Important food sources of vitamins include fruits, vegetables, whole grains and nuts.

You can supply your body with all of the above mentioned nutrients by either following a balanced diet plan or consuming dietary supplements on a daily basis. You should take a multivitamin, protein powder or meal replacement powder on a regular basis to provide your body with protein, carbohydrate, fat, minerals and vitamins.

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Flax, also known as linseed, is an herbaceous, annual plant that belongs to the family Linaceae of the plants. The seeds of flax contain high levels of omega-3 fatty acids, lignans, dietary fibre, protein, carbohydrate, sugar, fat, thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folate, vitamin C, magnesium, calcium, phosphorus, potassium, iron and zinc. Ten grams of ground flaxseed supply about 45 kilocalories, 2.8 grams of fibre, 4.1 grams of fat and 2 grams of protein. Flax seed is the source of flaxseed oil or linseed oil that offers numerous health benefits to its consumers.

Flaxseed oil makes an excellent home remedy for premenstrual syndrome and dandruff. A regular consumption of flaxseed oil helps improve immune system and relieves the symptoms of eczema and acne. It helps lower cholesterol levels and stabilizes blood sugar levels. Flaxseed oil helps relieve constipation due to its high dietary fibre and lignan contents. Researches show that flaxseed oil may benefit individuals with certain types of prostrate, stomach, colon and breast cancers. It helps heel bruises and sprains and relieves the symptoms of asthma. Omega-3 nutrients in the flaxseed oil help prevent gall disorders, arthritis and heart ailments.

Lifeplan Organic Flaxseed Oil is a popular brand that contains one of nature’s highest sources of alpha linolenic acid (omega-3) that helps maintain the health of cardiovascular, nervous, reproductive and immune systems. This supplement has been cold-pressed to retain the quality and goodness of the oil. This product is registered with the Vegan Society. Once opened, it must be refrigerated and consumed within 4 weeks.

Vitamin B-6, also known as pyridoxine, is a water-soluble vitamin that helps perform numerous functions in the body. It aids in the formation of antibodies and promotes synthesis and breakdown of amino acids. Amino acids are the building blocks of protein, which help in muscle repair and recovery. Vitamin B-6 is essential for red blood cell metabolism and healthy immune response. It helps maintain a proper balance of phosphorus and sodium in the body and aids in carbohydrate and fat metabolism. Vitamin B-6 helps maintain the health of central nervous system and promotes healthy skin. It helps reduce numbness and stiffness of hands, leg cramps and muscle spasms. Moreover, vitamin B-6 helps maintain the health of lymphoid organs that make white blood cells.

The deficiency symptoms of pyridoxine include mouth disorders, nervousness, arm and leg cramps, loss of muscular control, muscular weakness, dermatitis, skin eruptions, slow learning, difficulty concentrating, irritability, loss of hair, insomnia, anaemia and erectile dysfunction.

The rich dietary sources of vitamin B-6 include tuna, trout, salmon, banana, potato, oatmeal, sunflower seeds, spinach, avocado, peanut butter, lima beans, bakes beans, soybeans, walnuts, wheat bran, roast beef, spinach and chicken.

It also makes a good idea to take a dietary supplement that contains vitamin B-6 in its formulation. Lifeplan High Strength Vitamin B6 100mg is a popular brand on the market that contains vitamin B-6 as Pyridoxine HCL. Pyridoxine takes part in numerous metabolic processes and is mandatory for a good health. This product contains no added salts, artificial colours, animal derivatives, synthetic flavours, gluten, starch and live yeasts.

Push-Ups with Resistance Tubing makes an excellent exercise to work your pectoral muscles. When performed on a regular basis, it helps widen and broaden your chest. It is an advanced version of the traditional push-ups.

In order to begin this exercise, place the resistance tube behind your upper back and under your shoulders. Kneel down on the ground like standard push-up and place your body weight on top of resistance tube to tighten it. Next step is to lower your upper body until the elbows are 90 degrees. Push back up to the starting position and exhale. Repeat the exercise for the desired number of repetitions. Make sure that you keep your back straight throughout the movement. You can increase the difficulty level of this exercise by looping the tube around your hands.

Resistance training yields best results when it is followed by the consumption of foods rich in protein. Protein contains amino acids that help repair muscle tissue. Consume lots of fruits, vegetables, lean meats, nuts, legumes and cereals on a regular basis.

It also makes a good idea to take a supplement that makes use of amino acids in its formulation. Nutrisport Amino Bombs is a popular brand that offers 2000mg protein per tablet and all essential, branched chain and non essential amino acids. Strenuous training sessions remove amino acids from muscle tissue, causing it to breakdown. This supplement makes an excellent way to load up on amino acids that your body desperately needs for muscle repair after high intensity training.

Chest Press with Weighted Ball makes an excellent resistance training exercise to shape and strengthen your chest muscles. When performed on a regular basis, it helps broaden and widen your chest. You should perform this exercise with a proper technique to reap the maximum benefits in terms of strength, size and vigour.

In order to begin this exercise, position your back on a stability ball and place the weighted bars around shoulders. A stability ball keeps your back in a comfortable and safe position to execute this exercise. Next step is to press the balls upward and exhale. Then slowly lower the balls to the starting position to complete one repetition. Repeat the exercise as needed. You can increase the difficulty level of this exercise by touching the weighted balls together at the top of the movement. When performing this exercise, make sure that you feel a stretch in your pectoral muscles.

Your resistance training sessions should be accompanied by the consumption of a dietary supplement that helps you get a lean and toned body shape. Maxitone Sculptress Meal Replacement Powder is a popular brand on the market that makes a nutritious and unique low-Gl high protein shake perfectly designed to increase size while reducing the fat at the same time. This supplement is ideal for those looking to accelerate their body shape results due to ingredients such as protein, CLA, guarana and green tea. Protein helps satisfy your appetite, assists in producing a lean and toned body shape, reduces carvings and keeps you feeling fuller for longer. Guarana, CLA and green tea increase metabolic function, and encourage fat loss and calorie burning.