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.

Protein Powders
Whey protein is the most commonly used type of protein and is absorbed into the body quickly and efficiently. Whey Protein also contains high levels of all the essential amino acids and branched-chain amino acids (BCAA’s).
To obtain sufficient muscle growth and recovery, a constant available stream of protein is vital. This demand by the body is easily satisfied with the aid of a protein supplement which are available in numerous sizes and flavours.

CLA
CLA is an antioxidant with anti-cancer properties that can reduce the risk of cardio vascular disease. It is also better known for its ability to reduce body fat and increase lean muscle mass.
Apart from particular food sources, CLA can be found in higher doses in many nutritional sports supplements in the form of capsules, powders and health bars.

Creatine
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.
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).

HMB
HMB or beta-hydroxy beta-methyl butyrate is synthesized in the human body and is a metabolite of amino acid leucine.
Numerous studies show that HMB supplementation is effective in increasing muscle mass and decreasing muscle breakdown. Moreover, it also helps increase muscle weight and overall strength.
HMB also speeds recovery from strenuous resistance training exercises.

MRP’s
Meal replacement powders offer a convenient source of nutrition to assist a balanced diet and to support strength, power, size and recovery goals. MRP’s provide a convenient source of necessary protein and carbohydrates when access to a regular meal is not readily available.
These products are also low in fat and will also contain essential nutrients such as creatine, BCAA’s and a wide array of vitamins and minerals.

Nitric Oxide
When nitric oxide is consumed in the form of natural foods or dietary supplements, it helps gain lean muscle mass because it widens the blood channels that supply blood to skeletal muscles. Furthermore, nitric oxide helps improve muscle size, endurance and boosts energy levels.

Pre-Workout & Recovery
Muscle recovery and jointcare is also an important factor when looking to reduce the possible risk of injury and alleviating fatigue.
If you are trying to recover after intense exercise or 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 Bars
Meal replacement bars offer a convenient source of nutrition to assist a balanced diet and to support strength, power, size and recovery goals.
Their convenience provides the perfect source of necessary protein and carbohydrates when access to a regular meal is not readily available.
There are many products on the market with all being available in a variety of forms (i.e protein bars , all-in-one bars) and in a range of delicious flavours.

Vegan
Protein supplementation for those who are vegans is essential, and especially paramount when looking at sports nutrition and gaining muscle.
Whey protein is a by-product of cheese production with vegans are unable to consume due to its derivation from cows. To combat protein deficiency there are protein supplements available which are formulated from pure pea isolate.

Vegan multivitamins are an ideal source of nutrients for vegans and vegetarians without any sources of animal products such as cod liver oil.
Vegans therefore, with protein powders and multivitamins can engage in an active and sporting regime without compromising their chosen diet or developing any deficiencies which may slow down their desired progress.

Weight Loss & Fat Burners
Weight loss supplements are designed to assist and 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 resulting 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.

Weight Gainers
Weight gain supplements are a valuable resource for those looking to achieve faster results with their muscle building and size requirements. These products are also ideal for those with an above average metabolism and lean physique.
These products will essentially contain high quality protein, complex carbohydrates, creatine and BCAA’s in higher levels to assist in muscle growth and the replenishment of muscle glycogen stores.

ZMA
ZMA is a combination of the essential minerals Zinc and Magnesium which act as antioxidant and also stimulates the activity of many enzymes in the body. Magnesium is required by the body for bone health and also metabolic and cardiovascular functions. Zinc is an important mineral and assist the body in the synthesis of protein and muscle repair.
Studies have shown the users of ZMA have shown increases in strength, muscle mass and improved overall health.

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It is estimated that you lose 1 pound of your weight with every 3200 calories you burn. It means that you have to create a caloric deficit and perform exercises at the same time to get your desired results fast. However, make sure that you don’t take less than 1400 calories a day because eating less than recommended calories will slow down your metabolic rate and you will also lose your muscle mass along with 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 balance, low calorie diet, and exercising regularly. The use of weight loss supplements will also aid this process.

Make sure that you eat meals in small portions throughout the day to lose the fat and increase your metabolic rate. It is important that you choose a balanced diet plan on a daily basis to supply your body with the daily recommended amounts of proteins, fats and carbohydrates. You need to use low glycemic index foods such as whole grains, legumes, fruits and vegetables as a source of protein and carbohydrate. Avoid high glycemic index foods such as baked goods, bread, cereal, pasta, cheese and rice and try use a protein supplement which are ready available online or in many high street stores.

If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps.

Healthy dietary habits mean that you should incorporate fibre and nutrients-rich foods into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.

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The term “Vegan” refers to a person who follows a diet plan that excludes dairy products, eggs, meat and other animal-derived ingredients. Most vegans do not consume foods that are processed using animal fats. Moreover, they also do not use products that are tested on animals or even animal-derived non-food products.

Numerous researches have showed that vegan diets make rich dietary sources of dietary fibres, phytochemicals, carotenoids, simple and complex carbohydrates, folic acid, vitamins, magnesium, and omega-3 fatty acids. Well-planned vegan diets provide protection against numerous diseases including type-2 diabetes, cardiovascular diseases, high cholesterol levels, high blood pressure, obesity, renal disorders, rheumatoid arthritis, osteoporosis and cancer. However, poorly planned vegan diets may be low in protein and a number of essential vitamins and minerals required for effective bodily function.

In order to consume enough protein, vegans will predominately require a protein supplement that is not derived from animals. Pea protein, available as a consumable powder is a low sugar, low fat product isolated from peas and provides high biological value pure protein alongside essential branch chain amino acids.

Pea protein powder, like 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 for daily use or after exercise 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.

To obtain peak health and performance our bodies require many different vitamins, minerals and antioxidants. Vegan dietary food sources may leave the body deficient in many vitamins and minerals.
Vitamins help the body turn food into energy and tissues. There are 13 vitamins in all: vitamin A; the vitamin B complex, which includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin; and vitamins C, D, E, and K.
Minerals are needed for growth and maintenance of body structures. They also help to maintain digestive juices and the fluids found in and around cells.

Consuming enough food that will supply your body with the recommended daily amount (RDA) of nutrients your body needs is possible, but not easy. The use of a daily multivitamin is an effective solution to combat deficiencies even in a varied and well-balanced diet.Vegan multivitamins are also readily available on the market.

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Coenzyme Q-10, also known as ubiquinol-10 or simply Co Q10, is a strong antioxidant that is manufactured by the human body. Studies show that B vitamins (niacin, vitamin B6 and vitamin B12) and vitamin C help convert the amino acid tyrosine to ubiquinol-10, which is stored in heart, kidneys and liver. Coenzyme Q-10 participates in numerous chemical reactions, providing energy to tissues and vital organs. It plays a vital role in the metabolism of fat and aids tissue repair in adults.

Co Q10 has been shown to boost the immune function and prevent the accumulation of fatty acids within the heart muscle. The increased levels of ubiquinol-10 in the body minimise the risk of cardiovascular disease such as congestive heart failure, angina, atherosclerosis, cardiomyopathy, hypertension and mitral valve prolapse. Coenzyme Q-10 slows the breakdown of mitochondrial DNA, thus preventing premature aging. It acts as a powerful antioxidant against free radicals, which damage tissues and interfere with the enzymatic reactions. Ubiquinol-10 helps keep other antioxidants in their active states and helps improve brain function.

Coenzyme can be consumed in a number of food types but is found in its highest concentration in meat and fish. Low levels of CoQ-10 can be due to a number of possible factors ; dietary deficiency, increased utilization by the body or from biosynthesis (Biosynthesis (also called biogenesis) is an enzyme-catalyzed process in cells of living organisms by which substrates are converted to more complex products). Studies and research has also revealed that It is also possible that genetic mutation may also lead to lower production and therefore a subsequent deficiency.

Consumption exceeding recommended daily amounts can lead to possible gastrointestinal problems, however significant adverse effects have not been observed. Intakes of up to 1200mg/day is recommended if required however clinical tests have shown that a consumption as high as 3600mg/day can be tolerated.

The levels of Co Q10 deplete with the stress and growing age. If you are over the age of 35, then make sure that you regularly take a dietary supplement that contains coenzyme Q-10 in its formulation. CoQ-10 is utilised by mitochondria to help release energy from food. It makes a wonderful gift for those people who suffer from low energy levels due to cardiovascular disease, those who have hypertension or are diabetic, those who want to improve athletic performance, those who want an energy boost and those who lead busy stressful lives.

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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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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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Energy supplements are often used to enhance athletic performance by boosting and rejuvenating the body’s energy levels.

Many athletes will use an energy supplement before and possibly during a demanding regime or performance.
Typically, athletes will be seen to take an energy gel or drink to fuel their body with a convenient and concentrated source of carbohydrates.

Nitric Oxide supplements also offer a wide range of benefits to energy levels such as increased blood flow, improved oxygen delivery, and improved absorption of glucose of the body. Nitric Oxide Supplements also contain keto-acids, which current researches have shown are effective in delaying muscle fatigue.

Alongside a balanced and healthy diet, the use of energy supplements are a valuable resource to increase overall athletic endurance and enable a vigourous performance when required.

Dehydration is generally defined as the progressive depletion of body fluids caused when fluid losses, for whatever reason, exceed fluid intake.

Whilst many of us drink enough fluids throughout the day to keep hydrated many will still dehydrate during exercise which will subsequently impair both physical and mental performance. Fluid losses during exercise need to be replenished regularly as the feeling of thirst will be suppressed during this period.

Bodily fluids are lost during exercise predominately through sweating. Not only are fluids lost during high intensity physical activity or in a hot environment but also for any prolonged activity in all conditions.
Maintaining adequate hydration levels allows all athletes to train harder and longer, reduce the chance of injury and increase recovery rates.

Certain sports such as rugby, soccer, long-distance running and basket ball may deprive you of energy, water and salts. Dehydration can cause athletes to exhaust early and lose stamina. In order to avoid heat-related illnesses particularly dehydration during sports, you need to keep yourself hydrated before and during outdoor as well as indoor activities.

Hydration, along with all other areas of sports nutrition, plays an integral role for all those involved in physical activity. This can be combated with the use of isotonic drinks

Isotonic drinks are designed to replace fluids lost by sweating and to replenish energy levels in the body through their carbohydrate content in the form of concentrated glucose.

Apart from assisting in the body’s rehydration and energy levels to compete optimally, Isotonic drinks contain electrolytes. Electrolytes are essentially salts which aid the osmosis of fluid absorbed into the working muscles. These essential salts are lost during sweating.

Isotonic drinks are useful sports supplements and are often used by athletes to allow them to train longer and more effectively than consuming water alone.

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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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