Vigour – Health and Sports Nutrition

Along with protein and fats, adequate carbohydrate intake is essential for fueling the body for performance and growth.

Carbohydrates in our diet are categorised as either simple or complex carbohydrates.
Simple carbohydrates are absorbed quickly and easily by the body to be converted into a rapid source of energy. Foods such as fruit or those containing sugar will be examples of this.
Complex carbohydrates take far longer to breakdown to be absorbed in the body and therefore provide a slower release of energy. Staple foods such as bread, rice and pasta will provide this far more beneficial source of carbohydrate.

Starch is also recognised as an important energy source as it is broken down and stored as glycogen. Foods high in starch include whole grain breads, cereals, pasta, and grains.
Carbohydrate stored as glycogen is an easily accessible and most common source of energy for exercise. These glycogen stores will need to be replenished regularly especially if taking part in frequent exercise.
Complex carbohydrates can also be consumed easily as a sports supplement. These supplements can provide a simple solution to gaining sufficient carbohydrates.

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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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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 .

In summary, alongside a healthy diet of protein, complex carbohydrates and good fats, a supplementation of protein, creatine are generally considered as the most essential sport supplements.

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).