Nutrition

Eat the Rainbow: Eating colourful fruit and veg can keep You Fit and Healthy

Eating your greens is super important; but don’t forget about your reds, yellows, oranges, blues and purples, too. The colour of our food can be an indicator of its nutritional value.

Often the colour pigments within fruit and veg are like protective little warriors which help lower our risk of disease. (The colours in the pick ’n’ mix from the sweet shop is not the same thing!)

The colourful phytochemicals within fruit and vegetables act as antioxidants, which clear out potentially harmful molecules (called free radicals) before they get a chance to damage our cells.

These little colourful warriors protect us from a number of health problems, such as heart disease, cancer, cataracts and even premature ageing.

Different colours have different properties, which is why when you’re picking your daily dose of fruit and veg you should select from each of the colour groupings: red, orange/yellow, green and purple/blue.

The added bonus of this is that mealtimes will include a variety of flavours and textures, making eating even more enjoyable. [Read more…] about Eat the Rainbow: Eating colourful fruit and veg can keep You Fit and Healthy

Which Protein Powder should You choose?

By Pennie

Protein powders are a common staple in many an athlete’s training plan. Fitness enthusiasts across the board are now turning to protein powders, too. But how on earth is anyone supposed to decide which type/brand to go for?

If you’re a little overwhelmed by all the products on the shelves, maybe this will help.

What to look for in a protein powder

When it comes to protein, Whey is generally recognised as the don by most fitness and nutrition professionals. This is mostly because it represents major proteins in human breast milk – as opposed to cow’s milk, which is mainly casein. (It does come from cows, though – not humans!)

Whey is a source of essential amino acids, which are hugely important in the maintenance of muscle. It’s an excellent post-workout choice because of its rapid absorption into the body and high levels of Branched Chain Amino Acids (BCAAs). It’s generally the easiest protein to digest and will get to your muscles the fastest.

Whey powders often combine isolates and concentrates. Isolates are considered purer, so those types are often more expensive.

Casein can take 2-4 hours to digest, so is not recommended for use during or after workouts, where you’d want something faster to digest. It’s good as a pre-bed protein, as the slow release can get to work while you’re sleeping, helping to reduce the delayed onset muscle soreness (DOMS) that happens after a good workout. (Eating some cheese before bed does the same thing.) [Read more…] about Which Protein Powder should You choose?

What are BCAAS? + PhD nutrition INTRA BCAA+ Powder Review

By Pennie

BCAAs, or Branched Chain Amino Acids, are the building blocks of muscle protein. They’re considered the most important supplement in a sports nutrition programme and can be the difference between seeing and not seeing results.

It can be difficult to get enough of these amino acids, particularly if you exercise a lot. Working out burns amino acids rapidly, and if you don’t replenish them adequately, you may find that your not making any progress no matter how hard you train.

There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine. These amino acids don’t need digestion and go straight into the bloodstream for immediate use by muscle cells. The main three that everyone talks about (the BCAAs) are Leucine, Isoleucine and Valine. [Read more…] about What are BCAAS? + PhD nutrition INTRA BCAA+ Powder Review