GUIDE TO NUTRITION AND SUPPLEMENTS
PERSONAL TRAINING IN EASTBOURNE
YOU ARE WHAT YOU EAT!
This page is to assist you in choosing good, value for money fitness products. Food supplements available are many and what to get can be confusing so here are some products I have tried and take myself.
All of them can be ordered via Amazon at good prices and come highly recommended.
They can all be delivered to your home or a local Amazon pick up point - normally next day delivery.
Most people who want to get and keep healthy and fit will require some help with daily nutrition and this will normally mean assistance with a nutrition plan and diet supplements.
Supplements can often be a big part in helping you obtain your fitness goals. They can help you put on lean muscle - assist with losing weight and dieting - improve your overall condition and well being. In a modern world we do not always get a "balanced diet" and it is important that we are regularly consuming correct quantities of protein - vitamins and minerals.
This means eating a wide variety of foods in the right proportions every day, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
The debate goes on about supplements and the most common comment is that we "should" get enough vitamins and minerals from a regular well balanced diet". Given that we live in a "Fast food" environment and often have time only for a quick snack or some "junk food", more than likely you are not getting a balanced diet - you should be the judge as to what you need. Supplements should never be used as a substitute for normal food and balanced diet.
Key considerations for a healthy diet but not easy to achieve!
Eat 5 A DAY (vegetables and fruit) - only a third of uk population consume this daily!!
have base meals on starchy foods like potatoes, bread, rice or pasta
have some dairy or dairy alternatives (such as soya drinks)
eat some beans, pulses, fish, eggs, meat and other protein
choose unsaturated oils and spreads and eat in small amounts
drink plenty of fluids.
If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Try to choose a variety of different foods from the five main food groups. Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.
PROTEIN POWDERS - SUPPLEMENTS
Proteins have a variety of very important functions within the body. First and foremost, proteins are responsible for growth and maintenance of all body cells and structures, like bone, muscle, blood cells, skin and hair. They are also the primary component of enzymes, proteins which help facilitate many of the chemical reactions within the body, including digestion. Proteins are also integral in the production of hormones like insulin, thyroid hormones, oestrogen and testosterone. protein assists in the production of lean muscle. As muscles are activated, such as in resistance training, the actual muscle fibres are injured due to the strain of lifting weights. Surrounding all muscles are satellite cells, and as the muscles are damaged due to exercise these cells are activated to help repair and replace the injured muscle fibres.
Ultimately, for muscle fibres to grow, the muscles must experience a higher rate of protein synthesis when compared to rate of protein breakdown, which is why proper protein consumption is vital for the growth and development of muscles.
The average person needs 0.8 grams per kg weight per day. That is around 56 grams for a sedentary man and 46 grams for a woman per day!! Most people get nowhere near this with an 'average diet'. A good sized steak is around 25g protein! Fish about 20g protein!
For people weight training as much as 2.2 grams per kg weight per day may be needed. This is to build muscle mass. Use pre or post workout or as a general supplement to your normal diet. Everyone is different and has different requirements. Work out what is right for you or get some good advice from a qualified personal trainer.
MULTI VITAMINS AND MINERALS
Vitamins are organic compounds that are essential in very small amounts for supporting normal physiologic function. We need vitamins in our diets, because our bodies can’t synthesize them quickly enough to meet our daily needs. Vitamins have three characteristics:
They’re natural components of foods; usually present in very small amounts.
They’re essential for normal physiologic function (e.g., growth, reproduction, etc)
When absent from the diet, they will cause a specific deficiency. They are essential for a healthy diet - make sure you are getting adequate amounts of Vitamin C - Vitamin D and particularly for the ladies - iron.
Please note that as with all supplements you should not take if you have an allergy to any ingredients and should not take more than the recommended dosage. Consuming excess protein in the diet (over 35% of total calories), especially with carbohydrate restriction, can lead to the buildup of toxic ketones, substances made when the body uses its own fat cells for fuel in the absence of sufficient carbohydrates. Ketones can harm the kidneys as they try to excrete these substances. This is accompanied by a corresponding loss of water through the kidneys, leading to dehydration. So, use sensibly!!
CLICK ON PICTURE OF PRODUCT TO ORDER VIA AMAZON
WHEY PROTEIN FOR GENERAL USE - MALE AND FEMALE
Optimum Nutrition - Gold Standard 100% Whey 2273 g Tub
This product contains whey protein isolates - rates over 90 per cent pure protein
Each serving of gold standard 100% whey contains 24 g of protein
Packed with 5.5 g of branch chain amino acids per serving
Only 1 g of fat per serving
Only 1 g of sugar and 3 g of total carbohydrates per serving
Each serving contains 24 g of protein (approx 71 servings per tub)
One of the most popular proteins available
Fast absorbing - take first thing in the morning - 30 minutes before or after training or with milk at night for perfect fast/slow shake
Also use as a snack to increase daily intake of protein
For anyone looking to gain muscle or increase protein intake - male or female
The Bigger Picture of Whey-Whey Protein Isolates are 90% pure protein by weight. They are the purest and most expensive form of whey protein that exists.
Gold Standard is considered one of the worlds best selling proteins!!
I like this product as it provides 24g of protein per serving plus extra vitamins - mixes easily - and has some nice flavours - I like the vanilla, banana and chocolate
REFLEX WHEY PROTEIN - QUALITY PRODUCT
Reflex protein - UK manufactured to very highest standards Natural Whey can be used by anyone looking to improve their recovery training or anyone looking to increase there daily protein intake.
Contains no artificial sweeteners, colours or flavours
Rich in Branch Chain Amino Acids (BCAAs) which aid recovery
Ideal after training for a 'protein' hit
Instant mixing: Guaranteed levels of protein
has one of the highest biological values of any protein supplement on the market.
Excellent amino acid profile, protein fraction content and superior digestibility.
Natural Whey can be used by anyone looking to improve their recovery training or anyone looking to increase there daily protein intake.
High protein, low in fat and carbohydrates
I have visited this company and they pride themselves in producing protein to very high standards - not the cheapest on the market - but you get what you pay for.
WHEY PROTEIN TO HELP LOSE WEIGHT
USN - Diet Whey Isolean Protein, Vanilla 1 KG
Looking to get rid of some body fat and lose a few pounds? Well look no further. The new USN Diet Whey Isolean is here and is perfect for helping you get the body you deserve. This addition provides an ultra-low carbohydrate shake with a high supply of protein to help you maximise your recovery.
As well as high in protein, the Diet Whey Isolean is a good source of fibre and contains green tea extract to help boost your metabolism.
This delicious shake is available in four flavours: Cookies, Cherry Bakewell, Strawberry Cheesecake and Vanilla. So, support your recovery, maintenance, metabolism and fatigue, the USN Diet Whey Isolean could be your key supplement to shed those extra pounds and really make a difference.
The ultra low carbohydrate content of this protein shake will aid weight loss. 25g of high quality protein per serving and 28 servings per pack.
Taste is an individual thing but I have found the vanilla flavour nice and the protein mixes easily with water (or milk). Two helpings a day gives you around 50g of protein.