After Workout Nutrition for a Women’s Fitness Diet
March 21, 2012 by admin
Filed under Muscle Fitness
Article by Flavia Del Monte
The foods we choose to refuel our body with post-exercise are vital to meeting our body’s needs. Unfortunately, there is a lot of confusion surrounding women’s fitness diet plans, leaving most of us unsure of what to eat and not eat after a workout.
The important thing to remember is that nutrition needs clear, factual information, common sense, and diligence if you want to make your overall health better. If the other meals of the day are not executed properly, you won’t achieve your workout goals.
What Happens When We Workout
Let’s make some sense of this confusing topic by discussing why we workout. For me, (and I think I speak on behalf of MOST of the population), there are 3 main reasons to exercise:
1. Improve health2. Improve body composition3. Improve performance
If you want your fitness diet to contain the right nutrients your body needs after a workout, we need to focus on what our body experiences during exercise. During an intense workout, we break down muscle tissue, essentially damaging the tissues. This sounds bad, but this process is what actually makes us leaner, fitter, stronger and more muscular.
Essentially, a women’s fitness diet needs to do 3 things:
1. Replenish glycogen 2. Stop protein breakdown3. Promote protein synthesis
Muscle building occurs when our body reaches a positive protein balance during recovery by consuming the right type of nutrients after exercise triggers protein synthesis. Our body also depletes its carbohydrate levels during exercise, which need to be refilled. This means our body NEEDS protein and carbohydrates post-workout.
During and after exercise, our blood circulates more rapidly, especially through the muscles being trained. If we strategically put the nutrients it needs into our bloodstream at the right times, our bodies will be able to recover and replenish more efficiently.
After Workout Nutrition For A Women’s Fitness Diet
This brings us to the “window” of opportunity, which occurs immediately after a workout. During this timeframe, our muscles are primed to accept the nutrients that can stimulate muscle repair and growth.
While protein synthesis lasts for up to 4 hours, our body will receive the most benefits from nutrients consumed within two hours of exercising. Wait too long to refuel your body, however, and you’ll experience a decrease in glycogen storage and protein synthesis.
So What Should I Eat?
Let’s recall what it is that we are trying to achieve with post-workout nutrition:
1. Replenish glycogen2. Stop protein breakdown3. Promote protein synthesis
This tells us we need carbohydrates to replenish our energy levels, and protein to prevent further breakdown and promote rebuilding.
Because our window is small, we need to consume quick digesting carbohydrates and quick digesting protein post-workout. Sources such as isolates, dextrose, or a recovery drink are best.
Whole foods digest slowly, which is why most fitness enthusiasts choose liquid post-workout over whole foods. If you do choose whole foods, opt for ones that are quick to absorb like fish and white rice. Just make sure to take advantage of the two-hour “window”.
Post-Workout Protein Shakes and Protein Types
Post-workout shakes are not NEEDED, but they’ll help with recovery and muscle building. Protein powder is convenient and cost-effective option. It’s great for before and after your workouts, and also as a meal replacement. Because proteins have different uses, however, you’ll need to select different types of protein supplementation for each one.
Soy protein comes directly from the only plant-based food to contain a complete protein: soybeans. However, it does have more fat and takes longer to absorb. On the bright side, it’s excellent for supplying your muscles with a steady supply of protein throughout the day. It also contains isoflavones, which promote health cholesterol levels.
Hemp protein is derived from hemp seeds. It contains approximately 50% less protein than whey, but it does contain omega-3 fatty acids to boost heart health. This type of protein powder is best used for morning drinks and between meal snacks, rather than for post workout recovery. It’s also a suitable alternative for those sensitive or intolerant to milk products.
Whey protein, from cow’s milk, is a by-product left over when making cheese. It’s 31% more effective at building muscle than soy, and is considerably more effective at stimulating protein synthesis compared to other proteins, but you need to be careful when buying.
Lower quality whey powder has high fat and dietary cholesterol levels. It’s also the fastest-absorbing protein powder types, making it the best of the three for recovery, growth, and maintenance after workouts.
Post-Workout Nutrition For A Women s Fitness Diet — Whey Protein
If you’ve looked around, you’ll have noticed three types of whey protein supplements:
Whey Protein Isolate — With almost no carbs, lactose, or fat content, this is the highest quality powder available. In fact, 90% or more of its weight will be protein. It is also the most efficient of the proteins — 30-60% more efficient than concentrate.
Whey Protein Concentrate — The cheapest whey supplement, concentrate is high in fat and lactose. It has the highest biological value, and is about 75% protein by weight.
Whey Protein Blends — A mixture of concentrate and isolate, this provides you with a lower fat and lactose content, while still being affordable. Blends also have a great amino acid profile.
If you’re looking for a post-workout protein shake, choose whey isolate for its protein synthesis (building) effect. It may be more expensive, but it rapidly releases amino acids into blood stream and gets into the blood quicker, which is exactly what you need immediately after a workout. It peaks after about 40 minutes, and lasts about an hour.
Micellar-Isolate Protein Powder is the highest quality form of protein powder. Called a ‘muscle-sparing’ protein, casein releases much more slowly in the body, causing a steady release of amino acids into the blood, over a longer period of time.
A fast-digesting protein, such as white fish is a better pre-workout protein. And for breakfast, supplement with whey protein to combat the muscle breakdown that may occur due to the fasting that occurs while sleeping. Again, a better option here is a fast-digesting protein such as eggs.
Remember that what you eat and when you eat is just as important as the details of your specially designed workouts for women. Create a women’s fitness diet that best suits you and meets the needs of your workout. You’ll not only look better, and get improved results, but you’ll feel better, too.
Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist and the creator of Full-Body-Licious. You can read more about her training programs, nutrition advice and workouts for women on her female fitness blog.
Labrada Nutrition Lean Body Pro V 60 Protein Powder, Vanilla Ice Cream, 3.5-Pound Jars
March 11, 2012 by admin
Filed under Protein Shakes
- Serving Size – 2 scoops
- Does Not Contain: Aspartame
Product Description
Pro-V 60 multi-purpose protein blend is versatile. Use it as a maximum strength protein supplement to increase your daily protein intake, or as a high-protein, low-carbohydrate meal replacement drink. Pro-V 60 multi-purpose protein blend is the smart choice if you are serious about building or toning lean muscle without adding unwanted body fat. Pro-V 60 multi-purpose protein blend works equally well for men and women. Two scoops of Pro-V 60 multi-purpose protein bl… More >>
Labrada Nutrition Lean Body Pro V 60 Protein Powder, Vanilla Ice Cream, 3.5-Pound Jars
Ultimate Nutrition Amino Gold Capsules, 1000 mg, 250-Count Bottles
March 10, 2012 by admin
Filed under Bodybuilding Supplements
- Free form and peptide bond amino acids derived entirely from the 100% natural enzymatic digest of Whey Protein Isolate
- Ultimate Nutrition
Product Description
Super Whey Formula. Free form and peptide bond amino acids derived entirely from the 100% natural enzymatic digest of Whey Protein Isolate. Each Amino Gold Capsule Contains: 1000 mg of Ultimate Nutrition’s exclusive, specially processed 100% Natural Enzymatic Digest of Whey Protein Isolate. Our true enzymatic digest yields an Amino Nitrogen of 2.5 and Total Nitrogen of 13.2. Enzymatically digested (by food grade enzymes) whey protein isolate increases protein digest… More >>
Ultimate Nutrition Amino Gold Capsules, 1000 mg, 250-Count Bottles
Champion Nutrition UltraMet Scientifically Complete High-Protein Meal, Banana Cream, 2.7-Ounce Packets
March 1, 2012 by admin
Filed under Protein Shakes
- 20 Packets
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Product Description
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Universal Nutrition Amino 2700, 350 Tablets
March 1, 2012 by admin
Filed under Amino Acid Supplement
- Vitamin b6
- Kick start protein synthesis
- Reduce protein catabolism
- Improve nitrogen retention
- Hydrolyzed whey protein
Product Description
Universal’s Amino 2700 is a high quality, sustained release amino acid formula packed with L-form and peptide bonded amino acids. Amino 2700 contains a full spectrum of essential, non-essential and conditionally essential amino acids. Our amino acids are derived from whey protein concentrate (WPC) and whey protein hydrolysate (WPH) which allows for quicker assimilation into muscle tissue. Each tablet is packed with over 2,000mg of amino acids, and when taken prior… More >>
Universal Nutrition Amino 2700, 350 Tablets
Weider Global Nutrition Creatine Monohydrate, 150 Capsules
- 150 Capsules
- Serving Size: 7
- 21 Servings Per Container
Product Description
The ultimate in sports products. Creatine Monohydrate in the pure form is the best addition you can provide your body if you want to gain strength, size, and raw power…. More >>
Weider Global Nutrition Creatine Monohydrate, 150 Capsules
Dymatize Nutrition Elite Whey Protein Powder, Chocolate Mint, 5 Pound
February 20, 2012 by admin
Filed under Protein Shakes
- One 80-ounce jar of chocolate flavored whey protein supplement
- 100% hydrolyzed whey protein isolate
- 25 grams of protein per serving; no fat or lactose; 1 gram of carbs
- Highest protein percentage in its class; mixes instantly
- Manufactured in one of Dymatize’s state-of-the-art plants
Product Description
Chocolate mint flavored Dymatize Nutrition Elite Whey Protein Isolate is a dietary Supplement containing 85 Servings. 100-percent instantized. Perfect for carb watchers. Instant mixability, with aminogen, and aspartame free. Naturally and artificially flavored. Elite Whey Protein is so delicious it takes like a Refreshingly Cool Chocolate Mint Shake. Elite is the perfect blend of Whey Protein Concentrates, Ion-Exchange Whey Protein Isolates, and Whey Peptides.Dymati… More >>
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Optimum Nutrition Creatine 750 – 120 Caps
- CREATINE 750mg 120 CAPS
- OPTIMUM NUTRITION
Product Description
Dietary Supplement. Creapure. Optimum Nutrition’s Create 750 Caps are manufactured with the same Creatine Monohydrate found in our other premium creatine products. Each capsule is formulated for rapid disintegration and maximum absorption with 750 mg of pure Creatine Monohydrate. Creatine 750 Caps are produced and packaged in accordance with current Good Manufacturing Practices (cGMP’s) in our own state-of-the-art, OTC approved facility…. More >>
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Universal Nutrition 100% Beef Aminos, 200 Tablets
February 15, 2012 by admin
Filed under Amino Acid Supplement
- Beef protein isolate
- Beef albumin
- Dessicated aregentine beef liver
Product Description
100% Beef Aminos is a high potency blend of superior beef amino acids derived from the highest quality beef protein isolate, beef albumin concentrate and Argentine beef liver. 100% Beef Aminos contains a full spectrum of highly concentrated amino acids as well as many other necessary and essential nutrients, all harnessing the anabolic potential of beef, ideal support for your muscle building endeavors…. More >>
Universal Nutrition 100% Beef Aminos, 200 Tablets
Hammer Nutrition – 6 Reasons Why Endurance Athletes Can Benefit
February 10, 2012 by admin
Filed under Endurance Training
Article by Mark Holowaychuk
Hammer Nutrition supplements are extremely popular products by athletes. To put it simple…it’s because they work and work well. Millions of kilometres have been travelled by water, bike and foot fuelled by nothing more than these great products. There are however a few things that makes these supplements really special. Here are 6 reasons why Hammer Nutrition products are king.
Friendly for Diabetics. Endurance supplements in general are carbohydrate based. They are also in general full of inexpensive fillers and sugars that spike your blood sugar levels all over the place. Hammer Nutrition supplements are different. They use long chain carbohydrates that sustained time-released type effect so that your body burns them more evenly. This is very different from other brands out there.
Athletes Choice. With the big endorsement contracts that get thrown around these days, it’s easy to say that the only reason Mr. Athlete X is using product X is because he is paid to do so. What is unique about Hammer Nutrition supplements is while they do have many sponsored athletes, they have even more athletes who choose to use it as their primary source of fuel for sports and races. No money, no fame, just for the effectiveness of the results the products bring.
Preservative Free. Supplement manufacturers do whatever they can to increase profits. One technique is to increase the shelf life of a product. If the shelf life is longer, the product can be produced in higher volumes and can sit on the shelf longer without expiring. Hammer Nutrition supplements are very unique in that they don’t put preservatives in their products. Their motto is that preservatives aren’t going to help you perform better, so why put anything in the product that might potentially take away from its effectiveness?
Premium Ingredients. Erring on the cheap side when it comes to ingredients in supplements is really easy. Everyone is trying to cut corners one way or another. One things that Hammer Nutrition has found is that natural ingredients work better and by using natural ingredients inside of supplements (albeit at a higher manufacturing cost) the athletes who used the products performed better. Thus their line uses natural versions of the ingredients to provide maximum benefit to the athletes.
Great Taste. With many endurance sports you are required to drink quite a bit of a supplement. Over time if the product flavour isn’t quite the best, you can really start to dislike a product. What is great with Hammer Nutrition is they create such amazing flavours. They even have many of the products that you would use for long duration prepared to be subtlety flavoured. This means that the flavour isn’t overbearing or too sweet. It is just the right flavour.
Designed by Athletes. Nothing is worse than having supplements designed with little to no input from the actual users of the products. Luckily for Hammer Nutrition users, their products are designed by their owner and top management team, which happen to all be endurance athletes. This means that ever Hammer product that goes out on the market, has already been created to fill a purpose and solve an issue that an athlete already has encountered. The right product for the right situation.
At the end of the day, Hammer Nutrition supplements are something that anyone should consider if they want to play any sport at a high level. Not that you need a supplement to play as this is untrue. It is just if you want to fuel your body properly and ensure you are not depriving your body of essential minerals and such, fueling becomes mandatory at the higher levels. What is great with these products is they are friendly for diabetics, the athletes choice and even preservative free. They use premium ingredients, taste great, even designed by the very athletes who use them. If you are in the market for any type of endurance supplement, the brand to definitely take a look at and read up more on is Hammer Nutrition.
To get the best information on Hammer Nutrition Review, visit my website that also has information on Perpetuem.
scoobysworkshop.com In this video were gonna talk about my number one favorite supplement, caffeine! Caffeine is a cheap and effective supplement for bodybuilders and endurance athletes alike. In this video we will talk about what kind of caffeine to take, how much to take, when to take it, caffeine tolerance, and also about what the research says. Caffeine comes in different forms and surprisingly, coffee is not the best way! Several studies have shown that the anhydrous caffeine in the pill form is more effective in improving perfomance than the caffeine in coffee. If you want to maximize your performance, you should use the pill form. Two added benefits of using caffeine pills, first its far cheaper. For the price of one fancy starbucks coffee you can buy a bottle with 100 doses of caffeine in it. The second benefit of using the caffeine in pill form is that you know your exact dosage. Speaking of dosage, lets talk about how much to use. Oddly enough, more is not better. Several studies have shown that there is no increase in strength or endurance if you consume more than the recommend amount of caffiene. This makes caffeine unlike many other supplements. So, how much should you take? The research shows there is no benefit to taking more than 6mg/KG before your sports activity, I would recommend half that or 3mg/kg – so for a 150lb person thats 200mg. Take your caffeine about an hour before your lifting session and take it at most once per day. If you dont want the …
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