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Steve

Steve

Just a rant and a rave on various topics.

Posted by on in Sports Nutrtion
Endura's New Range

Endura have some new and exciting products that we now have in stock, The carb-less electrolytes and the new Performance electrolyte, pop in and check them out.

If you are looking for nutritional support to help you train harder, race faster and recover quicker, then Endura Sports Nutrition has a product for you. Endura understands that athletes can have different nutritional requirements due to the increased physical demands they place on their bodies. This is why Endura have created a range of products for a variety of sporting and endurance needs so you can get the most out of your body when training and competing.

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Posted by on in Sports Nutrtion
Myth Busting: The Truth About Protein

Like training for a marathon, dietary protein is not something to take lightly. Protein is essential for a wide range of bodily processes, most notably the synthesis and maintenance of muscles, enzymes, hormones, bones, cartilage, hair and skin. Plus, protein helps dull hunger, preventing surreptitious midnight fridge raids, and provides an auxiliary fuel source for runners to be used alongside fat and carbohydrate. So, if all you focus on is carbohydrates, your body won’t function to its full potential. Yet, there remains considerable confusion about protein, which may you with no idea how best to approach this macronutrient. Let’s set the record straight.
Myth #1: Only Bodybuilders Need More Protein
To encourage recovery of mile-ravaged muscle, improve strength, help meet increased caloric requirements, and offset protein oxidation during bouts of running, runners undeniably require more dietary protein than someone who only runs to the fridge during halftime. Those undergoing endurance training need about 0.55 to 0.65 grams of protein per pound of body weight. So a 80kg runner needs to eat roughly 88 to 104 grams of protein per day to meet training needs. As intensity, frequency and duration of training increases shoot for the higher end of the protein range. Skimp on this, and your body will borrow from muscle to meet its needs — undermining fitness growth. Fortunately, you should have no trouble meeting your protein quota if you nosh on a varied, whole-food diet
Myth #2: Protein Plays No Role In Replacing Spent Carbohydrate Stores
The power of protein post-exercise doesn’t stop with building lean body mass. Studies have demonstrated that consuming a combination of carbohydrates and protein early during the post-workout period enhances muscular glycogen levels (the storage form of carbohydrate) above what is incurred if only carbohydrates are sent down the gullet. It’s believed that protein stimulates a larger rise in insulin levels, which helps drive more sugar into muscle cells to build more glycogen. Having saturated glycogen stores is vital to running performance, since this is the primary fuel used for high-intensity exercise. Studies suggest that the ideal ratio of carbs and protein in a post-exercise meal is roughly 4:1. So, after a hard run, top that plate of pasta with some meat sauce.
Myth #3: Only Protein From Animals Is Complete
The protein that is found in a hunk of steak is made up of a chain of amino acids, 12 of which can be manufactured by the human body. Another nine, called “essential amino acids,” must be obtained from food because the body is unable to make them from other substances. A complete protein is a protein source that contains all of the essential amino acids and does a better job at repairing and building muscle cells damaged through exercise than an incomplete protein source, which lacks one or more of the key amino acids. Steak lovers like to trumpet protein from animal sources such as beef, chicken, eggs and milk as the only real way to get enough complete protein to meet muscular needs. But on top of providing serious nutritional firepower, the plant foods soy, quinoa, hemp, spirulina, chia, and amaranth do contain a full complement of amino acids, making them a worthy addition to any post-run repast. Plant foods that are incomplete and need a little help, such as brown rice, beans, nuts, and lentils, can be paired together at a meal to form complete proteins. Examples are beans and rice, lentils and corn, and nut butter on whole-grain bread. Whether you are a vegan or meatarian, as long as you consume a varied diet you should have no problem consuming enough high-quality protein to meet your training needs.
Myth #4: Protein ‘Megadosing’ Maximizes Muscular Benefit
A watershed study in the Journal of the American Dietetic Association determined that the ingestion of more than 30 grams of protein (about 113 grams of lean beef) in a single meal does not further boost the stimulation of muscle protein synthesis in both young and elderly persons. Excess protein will be lost to oxidation (at the expense of fat stores) or potentially converted to fat stores. Yes, like carbohydrates, too much protein can pad your midriff with doughy flesh. The upshot is that it’s wise to spread protein intake throughout the day to maximize muscle repair and synthesis instead of loading up during one or two meals.
Myth #5: Protein Powders Are A Must-Have Supplement For Athletes
Those tubs of protein powder do have their merits, particularly fast-digesting whey, which has a very high protein quality score, but it’s very much possible for runners to meet their increased protein requirements from food alone. For example, a post-run smoothie that contains a half-cup Greek yogurt, 1 cup fat-free milk and two tablespoons peanut butter without any powder supplement has about 25 grams of protein. According to a 2009 study in the American Journal of Clinical Nutrition, 20 grams of protein post-workout is the magic number to stimulate muscle recovery and synthesis. Protein Power Here’s the grub that can help a 80kg runner get enough protein during one day.
2 hard-boiled eggs Protein: 12 grams
2 tins Atlantic salmon Protein: 34 grams
1 cup cooked quinoa Protein: 8 grams
1 cup cooked lentils Protein: 18 grams
1 handful almonds Protein: 6 grams
1/2 cup low-fat cottage cheese Protein: 14 grams
1 cup fat-free milk Protein: 8 grams
1 cup cooked oatmeal Protein: 6 grams
Total Protein: 106 grams

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Posted by on in Sports Nutrtion
Recovery for Triathletes

triathlon123ON's 2:1:1 Recovery blends complementary ratios of carbohydrates with quality proteins to help optimise both aspects of exercise recovery. Carbs help restore the muscle glycogen burned for energy during intense exercise while the amino acids from protein help support recovery from the breakdown of training. We added 5 grams of BCAAs in a 2:1:1 ratio of Leucine to Isoleucine and Valine to make this formula an even more indispensable part of serious training programs.

As a triathlete, this 2:1:1 formula is less in protein and more in carbs to pick up and recover you quicker.

You can find 2:1:1 and many more of ON product range with specialised advice at Qld Discount Vitamins  Clifford Gardens.

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Posted by on in Sports Nutrtion
Optimal Nutrition Range

Only at Qld Discount Vitamins, call in to grab your ON products.

Optimum Nutrition, Inc. (ON) is a wholly owned subsidiary of Glanbia, a leading international cheese and nutritional ingredients group. ON owns and operates two premium sports nutrition brands, Optimum Nutrition and ABB Performance, providing a comprehensive line of products across multiple categories.

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Posted by on in Sports Nutrtion
Samples - Everyone loves samples?

I always like a visit from the Optimal Nutrition Rep, SAMPLES!!!

Anyone who has tried Amino Energy from ON knows what i'm about to say! AWESOME, you want some fresh release of energy, no crash, no chemical fest, then come and see me at Clifford Gardens for a sample of this stuff. I have about 10 on hand, make that 9, just gave another away.

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Posted by on in Sports Nutrtion
Training with a flu

My new schedule was emailed to me and I was all set to rip into the next solid week in the run up to Sunshine Coast 70.3. Coming off a rest week the body was ready to go, but a flu had other intensions.

Sunday afternoon it decided to show itself, 4 days later and very… slowly it’s being defeated by the immune system.

It started me thinking about when to return to training, to soon and you risk the on-slaught of having it return bigger and nastier.

I was chatting to our Naturopath about it earlier in the week and we discussed a few things, one of them having a blood analysis to detect that the flu/virus has left the blood stream. Good thought!

The other measurement tool, I guess if you can assess yourself is if it’s above the neck then easy moderate exercise will be fine making sure you take on extra fluids. Below the neck starts to become nasty if you progress with training. Chest, lungs or fever can expand and become more of a problem, so taking time off would be the smart choice.

Always if in doubt consult your Naturopath.

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Posted by on in Sports Nutrtion
Total Energy Expenditure

Ever wondered how much energy you use? Sleeping, siting down, standing around?

Found a great little calculator that you can use free of charge to measure your RMR and give you an approximate energy expenditure over a 24hr period.

http://www.health-calc.com/diet/energy-expenditure-advanced

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Posted by on in General
Toowoomba Triathlon Club Duathlon #1

I thought I’d post this as a more of an informative blog, on Sunday the Toowoomba Triathlon Club held the first duathlon of the season, we had approximately 60 people racing on Toowoomba's criterium track. As well as a fantastic morning of racing, we had the Major and respected councillors attend to open the new storage sheds that was so needed to store equipment.

If you interested in attending the next race, drop on over to the TTC website. http://www.twmbatriclub.org.au

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Posted by on in Sports Nutrtion
NEW products from ENDURA!

QLD Discount Vitamins Clifford Gardens has been selected as the first store in Toowoomba to have samples of the New products from Endura! 
What are they? Well I've been told to keep quite until the release on the 1st August. All I can say is its going to be worth your while to check it out.

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Posted by on in Sports Nutrtion
Breakfast Alternative

Looking for something a bit different for breakfast and can’t stomach cereal?
Why not try some Banana Egg Pancakes!

These are not only an awesome source of energy, but high in protein and actually satisfy you for hours. I have been making these in my schedule for the past 6 weeks and I can now tell you they are awesome.

Grabbing your trusty blender or magic bullet, add 2 mid sized bananas, 4 eggs, two teas spoons of coconut flour, ½ scoop of protein vanilla powder and ½ teaspoon of baking powder.
BLEND away!!
That’s it, just grab a small amount of butter for the pan and with in a few minutes you’ll be chomping down a nutritious and energy based breaky.

To top off the meal you can add some natural Agave nectar or some Coconut nectar with a few strawberries.

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Posted by on in Sports Nutrtion
Recovery - Take another look!

When people think recovery, they immediately think of Protein, and usually it’s a Protein Supplement like Whey or a Pea Protein.
But lately we’ve seen that some proteins haven’t been living up to the recovery statement and customers have reported statements like ‘it’s just not working as well as it did before’ or ‘I’m taking a double serve to get it to work’

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Posted by on in Sports Nutrtion
DIY Milk Alternatives

DIY alternatives to dairy for your morning oatmeal, post-workout smoothies and more.

If you can blend it, you can milk it. Almonds, cashews, macadamia nuts, hazelnuts, hemp seeds, soybeans and oats can all be liquefied with water and turned into plant-based milks.

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Posted by on in Sports Nutrtion
Olive Leaf for Immunity

Olive leaves have been traditionally used to enhance functioning of the immune system and aid the management of viral infections, especially when fever is present.

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Posted by on in General
Planet Organic Herbs & Spices

A new range of Organic Planet Organic Herbs & Spices are now available!

 

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Ben Greenfield has been writing and publishing information on \"Using FAT as FUEL\" for a while now, below is the first segment from Ben\'s experiment on himself.

EXTRACTED FROM BEN\'S SITE.

Lying facedown on a cold, vinyl-plastered laboratory bench, I grimaced and squirmed uncomfortably as a medical technician yanked a giant biopsy needle out of my right quad – sucking nearly 200 milligrams of my precious muscle fibers out of my leg. 

I knew my left quad and both butt cheeks were next in line to get more of my living tissue brutally extracted, so I braced myself and prepared for the next sharp needle jab.

It’s not like uncomfortable self-experimentation is something new to me, but this scientific venture of muscle and fat biopsy was an even deeper dive into the pain cave than I’d experienced in the past…

…including the extensive bloodwork and biomarker testing I did to discover the damage that back-to-back triathlons on the most difficult course in the US do to the human body…

…the strict high-fat ketogenic state I followed for 12 consecutive weeks to see if it’s possible to race an Ironman triathlon in under 10 hours without eating carbohydrates (which made wandering past any halfway decent Italian restaurant incredibly difficult)…

…and my combination of cold thermogenesis, electrical stimulation, extreme isometrics, hypoxic training, and Chinese adaptogens to train at just 25% of the normal Ironman triathlon training volume.

For this latest experiment involving giant biopsy needles, I had ventured into one of America’s top human performance laboratories to hammer on a treadmill for 3 consecutive hours while measuring fat and carb oxidation, blood lactic acid, oxygen utilization, fat and muscle composition, blood glucose, insulin (and much more) to see how successful my efforts have been to hack my metabolic efficiency and train my body to become the ultimate fat burning machine.

And now, you’re about to read the story of how I discovered the human body’s true fat burning potential, how you can turn yourself into a fat burning machine, and why you’ve been lied to about carbs.

—————————————————————

Why You’ve Been Lied To About Carbs

Open any textbook on human performance, read any magazine article on workout nutrition or review any research produced by the world’s leading exercise and diet science institutes, and you’ll see the same two pieces of standard advice churned out with robotic-like repetition:


Standard Piece of Advice #1. Before any big workout days, eat seven to ten grams of carbohydrate per kilogram of body weight daily for optimal performance. On any other days, eat five to seven grams of carbohydrate per kilogram of body weight.

So how many carbs is that? Let’s do the math. 7-10 g/kg of carbohydrates is about 3-4.5 g/lb. So in the 24 hours before a heavy workout day, a 150 pound male would be advised to eat roughly 450-675g of carbs. And that’s 1800-2700 calories of carbs per day – the equivalent of 38-56 slices of bread. Or 17-25 bowls of cereal. Pick your poison.

And on any average day, even a non-workout day, you’d be advised to eat around 2-3 g/lb, or 300-450g of carbs. That’s 1200-1800 calories of carbs per day. So if you were eating a relatively typical 2500 calorie per day intake, you’d be looking at about 50-75% carbohydrate based diet.

Don’t believe me? Does 50-75% seem like too much to you? Sadly, this level of carbohydrate intake is status quo for the gold standard in athletes and exercise enthusiasts.

As a matter of fact, I frequently travel as a speaker, coach and athlete, and actually began writing this article from my bedroom at the IMG Sports Academy in Florida, where children and teenagers (along with recreational, collegiate and professional athletes) come to study and train. The facilities here are amazing and immaculate, and I’m physically sitting located about 100 yards away from the Gatorade Sports Science Institute (GSSI) (where I was exercising just this morning).

The GSSI is widely considered one of the world’s top go-to resources for cutting-edge exercise and nutrition science advice – which is probably why Gatorade vending machines dot the campus here, and the majority of the kids seem to be walking around campus with a never-ending big gulp-sized cup full of sports drink.

Anyways, here’s an excerpt on recommend carb intake from GSSI’s Sport Science Exchange Journal. Note that they actually go as high as TWELVE grams in this particular article:

“Adequate dietary carbohydrate is critical to raise muscle glycogen to high levels in preparation for the next day’s endurance competition or hard training session. Accordingly, during the 24 h prior to a hard training session or endurance competition, athletes should consume 7-12 g of carbohydrate per kilogram of body weight. However, during the 24 h prior to a moderate or easy day of training, athletes need to consume only 5-7 g of carbohydrate per kilogram of body weight.”

Here’s another excerpt from a different GSSI article:

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Posted by on in General

We have a NEW website, after some disasters with hackers we have decide to keep things simple.

If your after products, please give us a call or shoot through an email to any one of the stores.

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