FITNESS AND SPORTS NUTRITION FOR WOMEN

FITNESS AND SPORTS NUTRITION FOR WOMEN

Attention all women, don’t be fooled into thinking protein is just for body builders. Go Vita discovers a high protein diet can be beneficial for your energy levels and waistline too.

 

Protein is the most abundant constituent in the human body besides water. It is largely responsible for the structure of body cells and is essential for growth and development. Amongst other functions, it makes up the structure of your hair, nails, muscles, tendons and ligaments, and is required for hormonal and enzymatic function. The recommended intake of protein is between 0.7 to 1.7 grams per kilogram of body weight, though this increases if you are if you are pregnant, an athlete or a vegetarian or vegan.

 

Your body continuously breaks protein down into its individual building blocks the amino acids, and then re-assembles the amino acids into the bodily structures it requires. It’s vital that you eat some protein every day, because although the body can create some of the amino acids it needs, others (termed essential amino acids) are only available from your diet. So the right balance of amino acids is important.

Daily protein can be obtained from:

1. Animal sources – such as meat, poultry, seafood, eggs and dairy foods, these are complete proteins, providing all the essential and non-essential amino acids your body needs.
2. Vegetarian sources – such as whole grains and legumes (great sources include chickpeas, lentils, quinoa, pepitas, chia seeds, soya beans, amaranth and even spirulina), generally these make up around a third of our daily protein intake. Unlike animal proteins, they provide both fibre and phytoestrogens.

 

On the downside, vegetable proteins are incomplete proteins – they don’t contain the full spectrum of amino acids. As a consequence, you need to consume a variety of plant-based proteins throughout the day in order to ensure all the amino acids are present in your diet and your body can make the best use of the protein you consume.

Increasing your protein intake will:

Make you feel fuller for longer

Keep your energy levels high

Support muscle recovery after exercise and tone up

Manage cravings for sugar and refined carbohydrates

Which protein is which?
Whey is a by-product of cheese manufacture, it contains little fat or lactose due to processing, hence is easily digested.

Whey protein isolate (WPI) is a high protein (usually between 90-96 per cent) low fat, low carbohydrate and low sugar supplement. This is the premium protein, ideal for use in the first thirty minutes after training to assist with muscle recovery and muscle building.

Whey protein concentrate (WPC) provides the body with a steady supply of protein throughout the day and night (WPC has a typical protein content of over 80 per cent), ideal to sustain hunger pangs in between meals, and for muscle recovery and development. Ideal as an everyday protein supplement for energy, muscle recovery and toning.

Blended protein WPI and WPC is ideal for carbohydrate conscious individuals leading busy hectic lives wanting a protein drink containing a low fat and low carbohydrate content. A protein for everyone, every day, whether for general fitness or health and wellbeing.

Whey protein isolates with added thermogenics such as l-carnitine, choline, inositol or hydroxycitric acid will assist in turning body fat into energy and assist the liver in its never ending task of fat breakdown. Being naturally high in protein and very low in fat and carbohydrates, it helps with lean muscle recovery and development and helps to reduce hunger. Ideal for weight loss and building lean muscle.

Breakfast smoothie
30g protein powder
Almond/rice/lite milk or water
1 handful mixed berries
1 teaspoon chia seeds
1 tablespoon NutriVital Good For You Foods LSA

Blend together and enjoy!

 

For More Info:  Fitness And Sports Nutrition

How to stick to your healthy New Year resolutions!

If feeling your best, getting healthy, losing weight or getting fitter are part of your 2017 new year’s resolutions, then this article is for you!

So many of us start each year with the best of intentions … to drop a few kilos, deal with those niggling health issues, eat better, exercise more, rest more and the list goes on. But by about the end of January, many of us have already lost our way. So what goes wrong and how do you make 2017 the year those health goals really stick? Here’s our top 12 tips to make 2017 your healthiest year yet:

1. Set yourself up for success with a personalized plan
 
If you fail to plan, you plan to fail! It’s a simple, easy step that experts agree makes a big difference to achieving your goals. Go Vita health consultants are on-hand in store and available for consultations to help you set realistic goals and achieve them incrementally in a way that suits you. One of the top reasons we don’t achieve our healthy ambitions is we try to go it alone or adopt standard fad diets. We’re all different and we need to realistically take into account our personal health and lifestyle needs to succeed.

2. Adjust your attitude, believe you can achieve and take charge
 
Take a mental stock take of the reasons you’ve felt like you haven’t achieved your goals before. Get ruthless with excuses and make a note of lifestyle or environmental factors you need to accommodate in planning with your Go Vita health consultant, such as travelling for work, being a busy or sleep-deprived mum, or recovering from an illness.

3. Support your body with supplements
 
Improving your gut health and supplementing your nutrient intake can immediately lift your energy, support detoxification, reduce inflammation and aid weight loss. Ask a naturopath in-store about the right combination for your needs, but consider these super heroes to support your mission for greater health:

• Introduce green supplements to improve alkalinity and keep your body in ‘fat burning’ mode. Look for Vital Greens, chlorophyll, spirulina, and chlorella. Try reds like acai, goji berries, blueberries as well as other combinations to reduce inflammation.

•  Seek specialist digestive support to improve your gut health. Ask your in store health consultant about practitioner products with digestive enzymes, herbs and minerals. Add dulse flakes as a tasty salad topper. They’re an alkalising vitamin and mineral dense sea vegetable with no fat or calories.

•  Introduce quinoa into salads. It has all nine essential amino acids and is full of vitamins, protein and fibre. Protein supplements can help you get into shape by helping you feel fuller, increasing energy, improving muscle tone, increasing metabolism and helping rapid recovery after exercise.

•  For a low-carb plant protein, try the Balance Naturals range or to slim down look for Amazonia Raw Slim & Tone.

• Garcina cambogia is a natural appetite suppressant, while raspberry key tones and African mango can assist with weight loss by helping the body handle and use glucose.

4. Take out the niggling issues first
 
If something has been bothering you for sometime, deal with it first to give yourself a sense of achievement or progress.

5. Sweat the small stuff
 
It’s easy to set lofty goals but we often overestimate what we can achieve in the short term, and underestimate the impact of small, meaningful changes that add up over a year. Instead of leaping into a 7-day gym schedule, try a brisk walk three times a week, introduce one new healthy food per week or do better-for-you swaps. Checkout pantry staples at Go Vita like quinoa, beans, lentils, brown rice, grains, dried fruit, nuts, cereals and healthy snacks.

6. Menu plan for mindful eating
 
Menu planning will make sure you always have healthy options ready. You’ll be more focused with your shop, save money and reduce waste. Pre-make bliss balls for healthy snacks spirulina, cacao, raw honey and try planning at least five healthy meals for weeknights, left overs for late dinners and throw in a homemade pizza for a Saturday night treat!

7.Become an avid label-reader
 
Checking food labels will help you make healthy choices by avoiding unnecessary saturated fat, added salt, added sugars, artificial flavours, colours or preservatives and unwanted kilojoules. To lose weight avoid foods with few nutrients and lots of kilojoules. Enjoy a treat, but consciously choose your favourites that are worth it. Be mindful of foods that look like a single serve, but contain several serves in one packet.

8.Get moving and make it fun!
 
Moving your body is essential to improving health, but instead of slogging it out at something you don’t enjoy, focus on making exercise fun. Try dancing, Zumba, playing fetch with your dog, walking in your lunch break, or group fitness with some friends in the park.

9. Take an inside out approach to overall wellness
 
If you’re cleaning up your diet or managing intolerances or allergies, but haven’t checked the ingredients on your cosmetics and moisturizers, you might be unknowingly slowing your progress. Remove toxic and hormone disrupting chemicals by avoiding the 4Ps–petrochemicals, phthalates, paraben and paraffin. Opt for safe options, like the beautiful Inika vegan, organic coloured make-up range available in store.

10. Unplug daily
 
It’s important to listen to your body and notice how the changes affect you. Slow down, ritualize time to check in with yourself before bed and try to get adequate rest, especially in the early stages of a detox when your body is working extra hard.

11. Know where you are on the journey
 
Research shows we all go through the same steps when we’re making new habits – contemplation, preparation, action and maintenance. Knowing where you’re at can make easier to move forward and deal with setbacks as a normal part of making change.

12. Congratulate yourself!
 
When you reach your milestones it’s important to acknowledge how far you’ve come and give yourself a pat on the back.

For More Info: Vitamins for Women | Vitamins for Men