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Posted by on in Sports Nutrtion
Probiotics?

Q: I’ve heard that probiotics can help me in training. What are the best sources, and how much do I need daily?

A: Probiotics are a hot topic, with mounting research supporting the notion that consuming probiotics regularly can improve health and well-being. Manufacturers and marketers have caught onto their benefits and, as a result, supermarket shelves are filled with new products touting their probiotic properties.

Here’s the lowdown: Billions of bacteria live inside our gastrointestinal tract. More than 500 of these microbial species are “friendly,” assisting in the function of digestion and supporting the immune system. Many factors can contribute to a disruption of the bacteria within our gut: medications, stress, fatigue, inflammation, nutritional status and even age. The resulting reduction in beneficial bacteria gives potentially harmful disease-causing bacteria the opportunity to flourish.

This is where probiotics come in. Ingesting certain foods or supplements containing healthy bacteria can help maintain good gut health. Just as important are prebiotics, the non-digestible food particles (think skins of fruits and vegetables, seeds and nuts) that sustain or fuel the probiotics. Working together, prebiotics and probiotics achieve the best gastrointestinal environment for well-being. Improved health and a stronger immune system means you can train effectively and consistently without interruption due to illness and fatigue.

Here’s what to look for on the label when shopping for probiotics:

Live and active cultures. For probiotics to have any beneficial effects they need to reach the intestine alive and in sufficient numbers. Some products may contain cultures in insignificant amounts—or may have at some point contained cultures that have since been destroyed during the manufacturing process. For a product to claim it has live and active cultures it needs to show it has more than 100 million bacteria per gram at time of manufacture.

Culture count. Ingesting 1 billion CFUs (colony-forming units) per day is helpful for people trying to simply maintain gut health; you should ingest 10 billion CFUs per day if you’re trying to reduce the severity of a gastrointestinal illness.

Culture specificity. Some probiotics work best for specific illnesses, so variety is better. Look for one that lists multiple culture strains.

Pills or food? During times of stress—increased training load, family/work pressures, illness—it might be prudent to increase your consumption of beneficial bacteria, and you may need to supplement with pills or with specialty probiotic “shots” such as Yakult, DanActive or Good Belly Shots. Bacteria can also be concentrated and packaged into pills or tablets for an even greater concentration of CFUs. Strains and strain count vary greatly, as does recommended dose, so check labels carefully.

TIP: Because bacteria are sensitive to heat and light, many probiotics are found refrigerated and must be stored chilled, while others have been stabilized to be effective even at room temperature. Check the “use by” dates and use within the specified time for efficacy.

Sourced from Triathlon competitior
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Posted by on in Sports Nutrtion
MUD - By Infinit

Java... Joe... Espresso... Mud... It's what most of us use to start our day or to recharge for a mid-day jolt. INFINIT MUD is the perfect cup of your favorite high-octane brew with all the benefits of a pre-workout meal or recovery drink. It's all in there: INFINIT's exclusive blend of coffees, protein, carbs, and aminos. 100% all natural premium ingredients with no artificial flavors or colors.

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Posted by on in Sports Nutrtion
Maxine's Night Time

Available in early March 2015

Swiss Chocolate or French Vanilla

Advanced slow release casein protein blend
Fat burning complex:

Raspberry Ketones, Green Coffee Bean Extract, Green Tea Extract, African Mango Seed Extract Calming herbs Skullcap and Chamomile to help sleep Added Vitamins, Minerals and Amino Acids to ensure optimal

Recovery and muscle toning No added sugars or fats

GLUTEN Free

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Posted by on in Sports Nutrtion
Should I stop eating after 6pm?

Q. I am still trying to drop a few kg's. Should I be following the “no eating after a certain time” rule to help me reach my weight-loss goals more easily?

A. This is an interesting question. From an athletes perspective you often find that they are training late into the afternoon, so recovery is important and therefore you'll need to get food in after that 6pm time.
If your already completed your training in the morning or on a rest day then the option to cut off at the 6pm is based on what you have been consuming across the day.

1. Ensure you are fueling adequately all day, not skimping on calories earlier in the day and thus overeating late at night, which can lead to weight gain (or prevent weight loss).

2. Fuel up before all evening workouts with a good, balanced snack, such as half a sandwich, a cup of soup, or yogurt and fruit.

3. Plan your dinners in advance to avoid poor last-minute choices or “grazing” on whatever happens to be in the kitchen when you arrive home late and hungry.

4. Include complex carbs, lean protein, veggies and good fats in your dinner meal, no matter what time the clock says. Good examples include lentils, salmon, kale and avocado or quinoa and beans, lean meat and sautéed veggies.

5. If you are trying to drop a few unwanted kg’s, find other (smart!) places to cut calories, such as that third handful of pretzels at lunch or that extra beer on Friday night.

 

 
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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
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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