Our Blog

Month: June 2018


Can You Drink Alcohol While You Are Training?

26 June 2018

On long and hard training days, sometimes it feels like a nightcap is necessary. It’s so easy to just sit back and relax, with a little booze in hand. But if you’re training for a big sports event or trying to improve your athletic performance, having even a little bit of alcohol may be detrimental to your progress. Alcohol hinders two major mechanisms in your body. First is through your hydration. Alcohol is a diuretic, causing you to become dehydrated as your kidney pushes to produce more protein. What’s worse, if you exercise after, sweating can lead to even more dehydration in your body. Proper hydration is important in training this helps to keep your blood flowing and helps to circulate the needed energy and nutrients around your body. Second, alcohol interferes with your energy metabolism. Breaking down alcohol requires a lot of effort, and the liver has a harder time producing as much glucose, resulting in having low levels of blood sugar. In exercising, short-term energy storage in form of glucose is necessary to give you that burst of energy. Less energy storage will eventually equate to a poor performance. Here are more effects of alcohol on your body....

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What Should You Eat After Working Out?

25 June 2018

After a hard day’s work at the gym, one of the inevitable feelings is hunger. It’s the natural response of your body after expending so many calories. But have you given much thought to your post-workout meals? Refuelling after a workout is as important as what you eat before you hit the gym. To understand how the right foods can help you after exercise, it’s also important to know how your body is affected by physical activity. Exercising makes your muscle use up their glycogen stores for fuel. This results in your muscles partially losing glycogen and some of the muscles end up broken and damaged. Post-workout, your body tries to restore the glycogen and repair muscle proteins. This can be sped up by eating the right nutrients after working out. The best nutrients to help restore your muscle is a combination of carbohydrates and proteins. Benefits of Post-Workout Nutrition: Restore glycogen stores Enhance recovery Decreases muscle protein breakdown Increases muscle repair   To guide you, here’s a sample post-workout meal plan: Post-workout Snack: Immediate post-workout nutrition - consumed within 25 minutes post training Post-workout fruit: ½ serving Banana Sultanas/ current/ raisins Prunes/ dates Pineapple Post-workout Protein ½ cup Cottage...

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Jeff Horn and How Nutrition Shaped His Performance

13 June 2018

Jeff Horn started from small beginnings, but he has risen to the top and fought to become one of the best boxers of our time. Even as a relative newcomer to the sport, he already won his first Australian title in 2009 and repeated that feat in 2011. Eventually, he rose in the ranks and represented Australia at the 2012 London Olympics. He reached the quarter-finals of the light-welterweight bracket. His rise to fame was in light of his win against one of the top-ranked boxers, Manny Pacquiao, in 2017. This has driven him to the spotlight in the world of boxing. How the Proper Nutrition Helped the Australian Champ To ultimately catapult him to the top, Jeff realized that his best performances in the ring are grounded on proper nutrition during training. “I wake up in the morning and actually feel like doing something, instead of feeling sluggish all the time”, says Jeff when he has been asked how eating right has made him feel in tip-top shape. On standard training days, he has a high-carbohydrate and fibre-loaded breakfast to start the day. He follows up with a high-protein post-workout refuel. For dinner, he has a high-fibre high-protein meal....

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Nutrition Regimen for Weight Loss and Leaning Phase During Training

8 June 2018

Optimal performance in most sports is best achieved when your body is “light and lean” while being “strong and healthy”. This can be done through regular training and a well-balanced nutrition regimen. While under-fueling is the fastest route to over-training, over-fueling will not make you into a lean performance machine. The perfect balance takes action and attention towards your nutrition plans. If you train hard in the morning, this simple and easy-to-follow meal plan will be just right for you: Disclaimer: Portion sizes may vary depending on gender. Females typically need smaller portions than males. Breakfast at 8 AM: ⅓ - ½ cup traditional oats (made on water, add a dash of milk) and 3 egg whites scrambled Oats are a great source of complex carbohydrates that will fuel you while giving you that dose of fibre that will keep your digestion healthy. Egg whites are also a low-calorie source of protein. Morning Tea at 10 AM ½ punnet of strawberries + handful of almonds It’s important to be smart when you snack. Get in a combination of the right nutrients, like your carbs for refuelling and almonds for your protein and fat needs. Lunch at 12 - 1 PM...

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