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THE SHOULDERS

THE MUSCLE OF THE SHOULDERS The deltoid is a large, three – headed, thick, triangular muscle which originates from clavicle and scapula at the rear of the shoulder and extends down to its intersection in the upper arm. Basic function of the shoulder is to lift the arm. The trapezius is a flat, triangular muscle that extends down the neck between the shoulder blade. Its basic function is to lift entire shoulder and help the head turn. Now talking about training the shoulders to achieve the full development. 1) SIZE & FULLNESS                           2) DEVELOPMENT OF EACH THREE HEADS (FRONT, SIDE &   REAR)                           3) DEVELOPING THE TRAPS TRAINING SHOULDERS FOR ADDING SIZE, MASS AND WIDTH. BEHIND THE NECK PRESS. The purpose of this exercise is to train front and side deltoids. MILITARY PRESS (FRONT PRESS). This exercise is to train front and side deltoids but when this exercise is done on incline bench (80 degrees) in involves the upper chest as well giving you a well developed front frame with thickness. DUMBELL PRESS. The purpose of this exercise is to train front and side delts but with dumbbells you get a greater range of motion and giving more definition. DUMBELL RAISES (TO TRAIN COMPLETE DELTOID). Side raises for side deltoids. Adding mass on deltoids and making them look wide. Front raises for training the front delts and bend over raises for training rear delts. This exercises can be done with machines also if your gym is equips with advanced machine. SHRUGS & UPRIGHT ROWS (TO TRAIN TRAPEZIUS). This exercises helps in full development of traps giving a boulder look to your shoulders. Broad and strong shoulders are a sign of strong men. Women get attracted to broad shoulders. It is very essential to train shoulders so that you have an extraordinary physique as well as it helps in enhancing your V-SHAPE. In older times men used to use pads to have a broader look. But now we know how to do it. A sample for shoulder exercise plan is given below: SHOULDERS Superset: Dumbbell Presses                                 5 sets of 10, 8, 8, 8, 6 reps                   One – Arm Cross Cable Laterals        5 sets of 10 reps each arm Superset: Front Dumbbell raises                         4 sets of 8 reps                   Bent – over Cable Laterals                  4 sets of 8 reps Superset: Wide – Grip Upright Rows                 4 sets of 8 reps (each side)                                 Lying side laterals                    4 sets of 10 reps (each side)

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WHAT IS INTERVAL TRAINING?

Uncover the wonders of training and the awesome benefits it has to offer. One of the greatest things about fitness and workouts is that there   isn’t one sole avenue to go down, there are adjustable routes. Routines can be carved out conscious of ability, desired outcomes and intensity. This means you can really personalise and cater to your preferences right down to environment, whether that’s getting your energy fix in the open air or at the gym. Although many would think placing their efforts into carrying out exercise at a continuous high volume and medium to high intensity would bring about the best changes, it is actually thought to be less impactful than short bursts of intense exercise. This approach is known as interval training, it was created in the wake of research that proved short bursts of intense exercise help burn more calories whilst running the cardiovascular system through excellent and rewarding training. What is interval training? Cardio training is usually associated with lengthy stretches on the treadmill or covering miles on the rowing machine. Interval training is the opposite of this, it’s quicker and resists the usual low-intensity approach to cardio; it’s highly demanding over a shorter time with a bunch of rest periods slotted in between so you don’t overcook it. For instance, running in the spirit of interval training would mean you will sprint as hard as you can for a minute before breaking it up with another minute at a walking/resting pace. This process will then be repeated for as many reps as you desire to carry out. Many sports such as football and squash have a similar style of short duration, high-intensity demand. What are the benefits? It’s kind to the clock! Due to its speedy nature, it’s a quick yet highly effective workout to include in your routine. It will also work and confuse your short-term metabolism with its stop-start intervals – this is a good thing as your body will continue to burn calories after your workout before readjusting itself. It also readies your cardiovascular system for higher levels of intensity and stress which in return offers a higher stamina for your future workouts. Should I try it? Interval training is not for the faint hearted, it’s intense and highly demanding – its purpose is to drive your body through exhausting and trying activity, this highlights how important it is for those willing to trial it to be properly fuelled and nourished by the right foods and nutrients

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TO BUILD MUSCLE

To build muscle is you need to increase your overall calorie intake. Muscle building takes time. It is a long process and I believe it is more difficult than fat loss. Proteins are building blockes of muscle, so it is but obvious you need to increase protein. Carbohydrates and fats play a major role. You need to consume more carbohydrates in orger to gain muscle weight and eat more fats for extra calories. Lot of compound exercises with heavy training is required as well as reducing aerobic exercises. The basic key factors which are require to gain muscles: 1) Increase your calorie intake. For you to grow you need to get more calories than the amount of calories you burn. 2) Increase the size of you meal as well as the number. Most of the people are not big eaters but what they can do is increase the number of meal. If you are taking 4 meals a day. Add 2 more to it. 3) Heavy exercise with a rep range of 6-8 reps is best for building muscle. 4) Rest period between the sets shold be 2-3 minutes. 5) Make sure you don't burn more calories. Reduce your aerobic activities. Talking about counting macros. 0.8-1 gram of protein per your weight in pounds(lbs) is required for muscle building. Carbohydrates should be around 2 grams per your weight in pounds(lbs). 0.5 grams of fat per your weight in pounds(lbs). Following this will get you the best results possible. Good Source of Protein, Carbohydrates & Fats Good sources of Protein are: For those who want to go to the NEXT LEVEL! To be recognized in this world is not so easy. One needs to be extraordinary inorder to outshine the rests. So the same thing goes in bodybuilding. Taking 5-6 meals deffinately will give you results but if you wanna be the champion you need to keep improving. Increase you meal intake as well as its number. Go for 8 meals than 9 meals. Take out time for yourself hit the target of 10 meals. Have a sound sleep and train hard. No one can bring you down if you can follow the 10 meal goal. Keeping this in mind you need to train your body in such a way that you body absorbs the nutrients or else it will upset your stomach. So slowly and gradually get to the next level and challenge yourself. SUPPLEMENTS Supplements that can help in achieveing your goal. 1) WHEY PROTEIN- To completely your daily requirements. 2) BCAA- Provides you with essenttial amino acids and prevents muscle loss. CREATINE- Improves strenght MASS GAINERS- Only for hard gainers(ectomophs) GLUTAMINE- Muscle Recovery PRE-WORKOUT- Gives you the kick and helps you focus on your workout.

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4 THINGS THAT WILL HAPPEN ON WEIGHT LIFTING

We all have preconceptions about weightlifting, however, personal trainer Will Kennard is on board to highlight the awesome benefits which are born out of turning your attention to weightlifting. Check them out in full below. Weightlifting can be a daunting thing at first, but like all things worthwhile, when you give it time and practice it will pay off for the rest of your life. Weightlifting has long been associated with buff gym goers, made popular by the bodybuilding culture of the 70’s & 80’s. And for this, you’d be forgiven for thinking that weightlifting is going to give you bulging muscles you may not want! But we now know that this isn’t true, and many people are taking up weightlifting as a way to keep fit and healthy, and rightly so. Weightlifting has a whole host of benefits for adults of all ages and genders, so let’s dive in and find out the ways in which it will change your life for good. You'll feel great This point comes first because it’s so important, yet is often overlooked when people are considering the various ways to keep healthy. Weightlifting makes you feel amazing! When you lift weights you’ll feel great for two reasons: making progress and clearing your head. The aim of weightlifting is progressive as you strive to get stronger and stronger, and with constant practice and good nutrition you bear witness to your evolving ability to lift heavier weights. There’s really nothing like the feeling of smashing through a target weight goal. Many people who weight lift also describe a feeling of ‘heightened awareness’ which is simply your body’s way of letting you know you’re more alert. Lifting weights releases endorphins for hours on end after each session, making you feel amazing. Your balance and posture will improve When training with weights your body adapts itself to new stresses, and part of this process sees the recruitment of things called ‘motor neurons’. Without getting too technical, motor neurons are the nerves responsible for movement. They are essentially connected to your muscle fibres, and they send signals to the muscles to tell them to move. These neurons are further bundled up into bunches called ‘motor units’ which, if you’ve never heard of them, are like a big spindle of neurons, all connected to lots of muscle fibres. As we weight train, we force our body to adapt to strain, and this in turn means that more of our motor units start to ‘fire’ more often, basically making us stronger. We call this ‘motor unit recruitment’. If you imagine it like a tug of war between you and the weight - the more people you get to help out on your side, the more likely it is you’ll win. This is the same principles when recruiting more motor units! Over time through regular weight training, your body will get much better at activating more of these motor units, which is pretty cool because the more you are able to activate, the better all of your muscles ‘work’. This has a big impact on your ability to balance better, and your ability to ‘hold yourself up’ - i.e. stand better. After a few weeks of weight training, just see how much better you are at balancing on that crowded tube! You'll get better at moving Directly related to our last point, when you have more motor units working hard every day, you simply get better at doing normal movements like walking and bending down! It’s an amazing feeling to realise the potential of your everyday movements, and how much confidence this exudes to people around you. It’s easy to think that weight training doesn’t help you with the mundane things, but it definitely does. You'll get stronger We’ve left the most obvious one until last: lifting weights makes you stronger! But strength isn’t the only thing to take away from lifting; everyday tasks like opening doors, picking the kids up, and building flat pack furniture will be performed with more ease. It’s nice to be stronger, and in the process you’ll make yourself more useful on a daily basis.

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POST  EXCERCISE REHYDRATION

So you’ve had your workout and are probably feeling pretty hungry! Smoothies are a great way to get all of that essential nutrition and energy back into your body after a good workout. Here are some super simple and nourishing recipes . A basic post-exercise smoothie recipe 1 large ripe banana 100g blueberries 200g non-dairy yogurt & water, or Coconut water 1 tsp cinnamon 1 tablespoon of ground flaxseeds, or shelled hempseeds, plain or a scoop of plant-based protein powder. A smoothie meal like this contains natural sugars for glycogen replenishment, a range of amino acids (including BCAAs) for protein resynthesis, antioxidants for cellular repair and regeneration, and omega-3 fatty acids too. This can be made in advance, and kept in a cooling flask. Green “blended” juices “Green Smoothies” are another great option! These are simply fruit smoothies, with added raw protein-rich “greens”, the best of which are baby spinach, kale, watercress, and dark leaves and lettuces. Eating these greens “raw”, blended with fruits and water in a blender, is one of the most delicious, healthiest, and fastest ways to get an excellent “dose” of B vitamins, minerals, chlorophyll, and protein.  Green smoothies really are the perfect recovery drink! Keep it simply and choose one fruit – such as banana, apple, or peach, and add 2 different greens. You can include some chopped cucumber too, which always works very well with any combination of fruit and greens. Banana and Spinach 1 banana, peeled and chopped 3 handfuls of baby spinach Filtered water to blend Put all the above into a blender. Blend well on a high-speed setting. Pour into a glass and drink immediately. Grape, Raspberry, Apple and Spinach 1 good handful of red grapes 1 punnet of raspberries 1 small chopped apple A good handful of baby spinach Filtered water to blend Put all the above into a blender. Blend well on a high-speed setting. Pour into a glass and drink immediately. Blueberry, Pineapple and Spinach 200g blueberries A slice of fresh pineapple chopped 2 handfuls of baby spinach Filtered water to blend Put all the above into a blender. Blend well on a high-speed setting. Pour into a glass and drink immediately. Post-exercise meals and snacks When looking for more solid meal options or on-the-go snacks, here are some great choices… A bowl of oat porridge with coconut yogurt, nuts or seeds A large rice (or quinoa) and lentil/bean salad, with fresh fruit to follow Baked sweet potato with a butterbean topping and salad Wholegrain bagels or pitta breads filled with sliced avocado, hummus and salad A large bowl of vegetable soup with a side of hummus, vegetable crudité and salad A tofu and vegetable stir-fry Rice cakes and oatcakes spread with almond butter or peanut butter and banana slices Healthy cereal/energy bars such as Trek Bars and Nakd bars Fresh chopped fruit in tubs – bananas, cored and sliced apples, grapes, blueberries, raspberries, kiwi fruits, and peeled satsumas Make-your-own snack packs of raisins, goji berries, dates, figs, pumpkin seeds, almonds, walnuts, coconut shavings and dried apple slices

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Guide to body types

People come in all sorts of shapes and sizes but we typically fall into one of three body shapes. These shapes are determined by a set of characteristics which place us into either Ectomorph, Mesomorph or Endomorph body types. Knowledge of your own body type isn’t only a cool fact about yourself to bring up at a quiz or at a speed-date, but you can also begin tailoring your approach to exercise and dieting to your respective body type for a more impactful workout routine. Of course, you may not fit exactly into the three body type characteristics, however, you will find yourself close to one of the three. Consider yourself to be in your closest category. So, which type are you? How can you attune your exercise routine to your body type? And what should your diet consist of? Ectomorphs Ectomorphs are identified by their generally taller and more slender frame; generally, they are below average weight, have a high metabolism and don’t tend to build muscle with ease. For all you ectomorphs out there, compound lifts are thoroughly recommended alongside a cut down in cardiovascular training if you’re looking to build-up and tone muscle. Quick, consistent bursts of exercise are ideal for ectomorphs, too much will feed your metabolism causing you to lose more weight. Ectomorphs should aim for a diet high in protein, carbs and fat if you’re seeking physical changes. Carbs are particularly important as these will offer a wholesome and starchy build-up. It’s also key to consume protein, particularly after a workout which will enable your body to recover efficiently which is especially important for ectomorph body types with low muscle mass. Mesomorphs Mesomorphs are depicted by their naturally built and bulky frame, this body type requires little effort in order to bulk up but of course, there are ways to optimise your workout for max impact. Mesomorphs who want to build and pack on more muscle would benefit greatly from a good balance of strength training and high-intensity interval/cardio training. Too much strength training for this body type could encourage an excess of body fat to emerge, however, this could be opposed with focus directed towards interval/cardio training. Fat burning is essential to a mesomorph’s workout routine.   Unlike ectomorphs and endomorph, mesomorph’s diets are all about balance. Take up a mixed and middle-ground diet of carbohydrates, proteins and fats. Endomorphs With their larger bone structures, endomorphs generally experience higher amounts of body fat and body mass. Endomorphs have a very slow and sluggish metabolism as opposed to ectomorph’s high-performing metabolism, this calls for a harder and faster approach to a workout. Applying focus to weightlifting with an addition of short, intense cardio will bring about the biggest benefit to endomorphs. Endomorphs tend to have a greater storage for energy. Take up a diet which consists of higher fats and protein but with lower carbs. Due to the general low tolerance of carbs among endomorphs, carb foods should be used as a means to replenish energy as close to your workout as possible.

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MACRONUTRIENTS  AND ITS IMPORTANCE

When we consider the nutritional needs of the body in order to survive and function, we can broadly divide or define the diet into macronutrients (carbohydrate, protein and fat), and micronutrients (vitamins and minerals). The three macronutrients all have their own specific roles and functions in the body, and all supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop and continually thrive. Remember macro means large, All foods can be broadly categorised into a protein, a carbohydrate, or a fat-based food, although hardly ever, will a food be 100% of one macronutrient, especially in a varied and fresh plant-based diet. Let’s take the example of an avocado - comprised of about 20% carbohydrate, 5% protein and 75% fat. Bananas on the other hand are 95% carbohydrate, with a splattering of protein and fat. Nuts, such almonds, are rather like avocados, being comprised of about 70% fat, 15% protein, and 15% carbohydrate. Nutrition doesn’t always have to be complex and highly scientific, and we can easily build a healthy plant-based diet simply by knowing our major macronutrient foods.

Carbohydrates Carbohydrates are the main energy source for the body and are made up of chains of small units of sugar that the digestive system can break down relatively easily, and ultimately enter the body as glucose. Glucose is essential for the body, being the preferred and quickest source of energy for the body’s cells, as well as the brain. For this reason, the diet ideally needs to contain 45-65% carbohydrates. Most diets should be built “upwards” from a solid foundation of carbohydrate rich foods. This is easy on a plant-based diet, as carbohydrates are found in the vast majority of natural plant foods. By far the healthiest choices are fresh fruits, vegetables, beans, pulses, legumes, and whole grains. These foods contain plenty of energy, along with fiber and nutrients. Any well-constructed and thought out plant-based diet is almost never low in fiber – a very useful and vital component of plant foods. Fibre is the gut’s brush and sweeper, bulking agent and overall body cleanser! Although fiber cannot be digested by the body, it plays a crucial role too in the intestines, expelling waste, providing food for our healthy gut bacteria, and also helping to maintain healthy cholesterol levels. Good carbs to go for!

Bananas Apples Mango Papaya Melon Cauliflower Squash and zucchini Carrots Quinoa Wholegrain rice Wild rice Oats Millet The skinny on fats Fat is a wonderful part of the diet, as aside from the expected “essential” roles and functions it plays in brain development and function, cellular production, cell regeneration and overall cell functioning. Another major function of fat in the body is protection, and insulation. Fat helps keep us warm in the winter, and maintain a comfortable body temperature. It is also vital for cushioning and to protect the body’s organs. Lastly, fat plays a vital role in the absorption of certain fat-soluble vitamins (i.e. vitamins A, D, E, and K) as well as carotenoids found in colourful plant-based foods such as kale, avocado, carrots, watercress and bell peppers. A healthy diet generally consists of around 15-20% fat, and if you want healthy fat (which of course is the primary aim) the sorts of foods that are naturally fat-rich, taste delicious and are highly versatile are listed below. Some healthy fat-rich foods are avocado (used in many meals), coconut and coconut oil (for light frying) hempseeds (in salads and smoothies), hemp oil (for salad dressings), almonds, pumpkin seeds, olives (as snacks and included in many raw salads), and more recently chia seeds (as a breakfast porridge). Good fats in your foods Avocado (this top food not only has a good balance of carbs, fat and protein, they also contain a wide range of vitamins, minerals, & phytonutrients such as carotenoids and phytosterols) Almonds Walnuts Pumpkin seeds Chia seeds Coconut flesh and oil Olives Seed oil

Protein Protein can make up anywhere from 15-30% of a healthy plant-based diet. Proteins and protein-based foods contain amino acids that are the building blocks of protein, as well as protein structures in the body – e.g. cells and tissue structures, hormones and enzymes. Amino acids are linked together in differing levels of complexity, and formation. All in all there are 20 different amino acids, 9 of which are considered essential, meaning the body can’t manufacture these naturally. They therefore have to be included and consumed in the diet. Proteins that contain all 20 amino acids are often called complete proteins, and on a plant-based diet, we need to look to foods such as quinoa, avocado, chia seeds, and hemp seeds for complete protein nourishment. Proteins play exclusive and vital roles in the body such as building, and repairing/regenerating body tissues and cells. Undeniably, it is particularly important for physically active individuals whose muscle tissue is constantly being broken down, and in need of repair. Protein has other roles that include the manufacturing of hormones, as well as enzymes used in digestion. Protein is also vital to the healthy functioning of the immune system. Proteins to partake in Beans, pulses and legumes (even better if sprouted!) Seeds (especially hempseeds, chia seeds and flaxseeds) Nuts (almonds, walnuts, pecans, cashews) Raw greens (kale, spinach) Beetroot Avocado Other vegetables Quinoa

Putting it all together… Whether you prefer 3 meals a day or 5 smaller meals or snacks, you can't go wrong by simply dividing a meal into 3 parts, including a main carbohydrate, a main protein and a naturally fat-rich food. Here are some workable, and practical examples… Avocado, quinoa and puy lentil 5-veg salad Chia & almond milk porridge with banana, coconut shavings, mango, & pumpkin seeds Wild rice and pea salad Tofu stir-fry with wholegrain rice Spaghetti squash with tomato, olive and basil sauce.

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Importance  of  nutrition in life

 . Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism and excretion.

Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. Enjoyment of a healthy diet can also be one of the great cultural pleasures of life. The major causes of death, illness and disability in which diet and nutrition play an important role include coronary heart disease, stroke, hypertension, atherosclerosis, obesity, some forms of cancer, Type 2 diabetes, osteoporosis, dental caries, gall bladder disease, dementia and nutritional anaemia. what are nutrients?

Nutrients are ingredients in food that help you: Grow Repair body tissue Build new muscle tissue. No single food will provide you with the right amount of nutrients. By combining foods from all the different food groups, you can meet your body's daily needs

Being healthy means a state of complete mental , physical and social well being  and this can be achieved by having a good nutrition .  Foods are made up of 6 classes of nutrients. These nutrients are macronutrients (protein, carbohydrates, fats), micronutrients (vitamins and minerals) and water. If you neglect to have the right combination of these 6 items, it will be very difficult to live a healthy lifestyle and achieve your weight loss goals! Following are the six classes of nutrition 1. Protein 2. Carbohydrates 3. Fats 4. Vitamins 5. Minerals 6. Water GOOD  NUTRITION  PROVIDES MAINTAINANCE AND GROWTH OF TISSUES AND MUSLCES:   (PROTEIN)

When you eat foods that contain protein, they are broken down in the body as amino acids. These amino acids are then used to build and repair any muscle tissue. This is great for those who are physically active or exercise regularly. This means you will be able to recover at a faster rate than if you were not to consume protein. Every tissue in your body is made up of protein and it is important to consume enough through your diet to replenish it. Protein is also needed to help your immune and nervous system.

RELATION  BETWEEN NUTRION AND REPRODUCTIVE HEALTH:

Every woman has a critical height-weight ratio and when you cross it, it can cause you to have irregular cycles and possibly not ovulate, On the other hand, a bad diet may not cause you not to ovulate but is unhealthy and if you are thinking about getting pregnant, developing good eating habits will be important to you  and the baby. GOOD FOOD GIVES ENERGY:  (CARBOHYDRATES) Foods such as carbohydrates give you energy to function properly throughout your day. In fact, muscle glycogen is an important element to helping you maintain your energy levels throughout your day. When carbs are ingested your pancreas releases a hormone called insulin. Insulin helps the carbs to be stored in the muscles or as fat. Stored carbs in the body are also known as glycogen. Glycogen (stored carbohydrates) is important to have in your body before working out. They will be an energy supply and not only enable you to achieve better fat loss results, but also help your overall physique. What Is  A Balanced Diet? A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from: fresh fruits fresh vegetables whole grains legumes nuts lean protein don’t forget to have adequate amount of water daily so that body don’t get dehydrated and the metabolic processes occur properly .On daily basis one should have 4 to 5 liters of water per day. Fats: Fat provides us extra energy. It is a nutrient and a particular amount of fat is necessary for our body. It doesn't always make us fat. It play role to insulate our bodies by giving us protection from sudden changes in temperature and also protects our vital organs. Fats consists of a wide group of compounds are soluble in organic solvents and insoluble in water. Fats provide 9 calories per gram. When dietary fat is digested, fatty acids are produced. It is also important for healthy skin and blood pressure regulation   VITAMINS: There are 13 vitamins necessary for our body. Some of them are A, B, C, D, E, K, vitamin B-6 and vitamin B-12. In our daily life we get all most all these vitamins form foods whatever we take. Our body can also produce vitamins D and K. Each vitamin plays specific jobs. Any particular low levels of vitamins cause deficiency disease. For example, if we don't get enough vitamin D it can cause rickets. Deficiency of vitamin 'A' can cause Night Blindness.

Minerals: Minerals regulate our body processes and also make body tissues. Minerals make our body work properly same as vitamin play the role but it doesn't prevent weight loss. Although we get it from our daily foods, so we don't need to take it separately. Minerals boost our immune system. Some important minerals are Chloride, Calcium, Copper, Chromium, Fluoride, Iron and Iodine. These types of minerals can be found from our daily food or liquid supplement like salt, soy sauce, milk, vegetable oils, whole grains, cheese, nuts etc.

Water: In human body there are 70% of total mass is covered by water. Water gives cells shape and acts as a medium where body processes can occur. It is very necessary nutrient than available all nutrients. It is also the most abundant type of liquid found in human body. Water help maintain the body temperature and aids to carry away the body's waste production.

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FOOD TO EAT POST EXCERCISE

When we exercise, we put our bodies through their paces which is why it’s important to put some energy back in to facilitate proper growth and recovery. This article provides everything you need to know about effective eating for post-exercise recovery, energy replenishment and rehydration. Eating soon after exercise provides the body with the correct nutrients to optimise recovery, and regeneration of muscle. This physiological recovery involves the following processes… Refilling/refuelling of muscle and liver glycogen (i.e. stored carbohydrate) Replacing fluid and electrolytes lost during sweating Synthesising proteins for repair and in the making of “new muscle” Supporting the immune system in adapting to the challenges imposed by exercise The window of opportunity for effective and optimal carbohydrate and protein uptake exists in the first 45-60 minutes post-exercise, and up to 2 hours thereafter. Within 30-45 minutes of finishing a training session or race, it’s wise to consume something very simple such as fresh fruit to replace glucose, as well as make full use of elevated glycogen synthase activity (the enzyme involved in glycogen replenishment). Taking a recovery drink is also a good option, as is a vegetable or seaweed broth, which helps to replace fluids, as well as lost electrolyte minerals in sweat.   Studies have shown that consuming about 100-150g of “fast-releasing” (High GI) carbohydrates, and 20-30g of protein within 2 hours after exercise speeds up the replenishment of glycogen (stored carbohydrate), and increases muscle protein synthesis, which in turn can speed up recovery time. A good ratio to aim for is 4:1 carbohydrate: protein ratio. It appears that the muscles are more receptive to (and retaining) carbohydrate during the first 2 hours after exercise. A little protein enhances this process, as well as helps to boost muscle repair and regeneration.   Protein The estimated daily protein requirements of athletes are 1.2-1.7g per kg body weight. This is relatively easy to achieve (practically speaking), for plant-based eaters, by consuming quality proteins at each meal or snack. Consuming plenty of raw green vegetables, shelled hempseeds, fresh fruits, beans, seeds (especially sprouted seeds, beans and pulses), nuts, and wholegrains such as quinoa, buckwheat, millet, rice, barley and oats, supplies a superb selection of proteins, as well as an abundance of antioxidants, essential fats, fibre and minerals. Post-workout smoothies and shakes, can be made with fresh fruits, raw leafy greens & vegetables such as cucumber and celery, with added high-protein seeds such as shelled hempseeds, flaxseeds or sunflower seeds. Liquid meals such as these are highly suitable post workout, being high in nutrition, easily digested and highly alkalising. Their net alkaline-enhancing effects make them perfect recovery nutrition for the athlete, who is naturally in an acidic state post-exercise. They are best taken within the first 30-45 minutes of recovery. Top foods for post-exercise recovery… Quinoa – the perfect carbohydrate, rich in protein, minerals and B vitamins for energy production Sweet potato – Full of nutrients and fibre and a perfect recovery food Wild rice – A great gluten-free carbohydrate, rich in minerals Squash or pumpkin – Like sweet potato, root vegetables such as squashes are great easy-to-digest recovery foods, bringing an array of antioxidant nutrients to the table Watercress – A “superfood” leafy green, perfect as a salad base, or as a side to soups and stir-fries Avocado – Containing natural healthy fats and vitamin E for great skin, avocado is the perfect salad ingredient, as well as used as a “spread” on rice cakes or oatcakes Apples – Apples are one of the healthiest and most practical fresh fruits to fast-fuel and energise the body and brain! Rich in the fibre pectin, vitamin C and a powerful antioxidant “quercetin” apples are a true top “performance food” Romaine lettuce – Romaine lettuce is a very good source of calcium, as well as a range of other minerals involved in energy metabolism Hempseeds – One of few plant foods with good amounts of protein and omega-3 fatty acids, crucial to sports performance and recovery.

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What are Protein Powders?

Protein powders are concentrated sources of protein from animal or plant, such as dairy, eggs, rice or peas. There are three common forms: Protein concentrates: These are produced by extracting protein from whole food using heat and acid or enzymes. They contain about 60–80% protein, with the remaining 20–30% of calories from fat and carbs. Protein isolates: These go through another filtering step that removes additional fat and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein. Protein hydrolysates: These are produced by further heating with acid or enzymes, which breaks the bonds between amino acids. This allows your body to absorb them more quickly, and your muscles to take them up more easily. It’s important to note that not everyone will benefit from taking supplements. If your diet is already rich in high-quality protein, you likely won’t see much difference simply by adding protein powder.However, athletes and people who regularly lift weights may find that taking protein powder supplements helps them maximize muscle gain and fat loss.Protein powders can also benefit individuals who find it difficult to meet protein needs with food alone, such as the ill, the elderly and some vegetarians. 1. Whey Protein Whey Protein comes from milk. During cheese-making, it is the liquid that separates from the curds. It’s high in protein, but also contains lactose, a milk sugar that many people have difficulty digesting. 2. Casein Protein Like whey, casein is a protein found in milk. However, casein is digested and absorbed much more slowly. It adviced to be taken before bed time. 3. Egg Protein Eggs are well-known for being an excellent source of high-quality protein.Of all whole foods, eggs have the highest protein contents in it. 4. Pea Protein Pea protein powder is relatively new and especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or egg proteins. 5. Mixed Plant Proteins Some protein powders contain a blend of plant sources to provide complete protein with all the essential amino acids. Mixed plant protein powders typically contain a combination of two or more of the following proteins: Brown rice. Pea. Hemp. Alfalfa. Chia seeds. Flaxseeds. Quinoa. Protein powders can provide high-quality protein in a concentrated, convenient form. Although not everyone needs protein powder supplements, they can benefit people who strength train or find it difficult to meet protein needs with food alone.