Live Well
Supplementation Made Simple
By Nick Robert
It is important to understand the benefits of supplementation , and the value certain products bring to your gameplan when it comes to performance , endurance and recovery .
When you think recovery , lean muscle gain and overall efficient body
composure , whey protein should come to mind . Whey is comprised of three types , whey protein ( moderate-release ) that is generally low in calories and aids and supports lean muscle mass , whey isolate ( fast-acting ) that supports faster recovery and repair , and Casein , which is a slowrelease protein consumed before bed time , allowing your body to recover over a longer period as you sleep , when your body actively attains rest through efficient sleeping patterns . Whey protein is always great ( and necessary ) to have in your kitchen cupboard if you are a sports enthusiast , as it offers a moderate protein release and can be incorporated in any diet plan , from beginner to advanced .
There is also a protein called mass gainer , which is comprised of very high carb ratios , high sugars and generally many fillers and sweeteners . I advise against this product as a general carb-up , regardless of any big upcoming endurance races . When it comes to getting race-ready , I would always advise utilising whole foods to allow the body to ingest high volumes of complex carbs that will aid the increase in glycogen storage , and in turn give back the investment of energy and overall power and performance in the your sports event .
Other types of supplements , called Branch Chain Amino Acids ( BCAA ), are commonly known to assist with body tissue repair , but if you are on budget or need a raw answer , these are not necessary , and in my opinion , are a marketing trick to increase sales volume . No BCAA drink will be able to assist with muscle gain , lean muscle , recovery and performance . Protein from whole foods is the only key ingredient in this regard . Therefore , sufficient daily protein intake needs to be consumed not only for performance in your desired sport , but also for the general wellness for your body .
Last but not least for performance and high endurance runners , cyclists and athletes , I am a firm believer in Highly Branched Cyclic Dextrine ( HBCD ). Even though this may sound like a big scientific compound , it ’ s actually something basic that meets the needs of any endurance athlete . When you exercise for long periods of time , your body loses electrolytes through sweat , which may lead to dehydration . HBCD offers the most advanced carbohydrate for the body , because it has a high molecular weight , but low osmolarity , allowing rapid absorption and digestion , while supporting increased energy and muscle cell expansion .
Lastly , I hope this article has given you some useful tips of what is really important in terms of supplements . Please don ’ t spend all your hard-earned money on countless upsold products ; rather focus primarily on whole foods , and live life the way in which your body wants you to live . Because you are what you eat .
Recommended Product
From the range of products produced by my own company , Rush Nutrition , I would recommend the Glyca Rush for performance and recovery , as it offers a full ratio of HBCD , vitamin C and electrolytes , as well as sodium to prevent cramping during beginner to advanced activity . For any further information on Rush Nutrition , coaching and supplementation advice , please visit www . rushsa . com or and enjoy the freedom of WADA-approved ( World Anti-Doping Association ) products delivered to your front door .
Nick Robert is a Durban-based fitness coach , nutritionist , life coach and wellness writer . He studied sports medicine and dietetics , and is owner and founder of both Rush Nutrition and East Coast Transformations . He believes in building clients both mentally and physically on their journey to selfimprovement , and says that fitness is more than just training and nutrition , it evolves a person ’ s emotion and confidence , creating positive growth . You can find out more at https :// ectfit . co . za .
Workout Time
No-equipment Full Body Workout !
By Logan Coleman
Try this awesome workout for a quick-burner . Complete each exercise for one minute straight after each other four times
You can watch a video demonstrating the various sets here :
Images : Pexels
Logan Coleman is the sole owner of Logan Coleman Fitness and says her mission is to help women achieve their goals through balanced eating plans as well as awesome training plans . She has a specialised nutrition qualification from Trifocus and has worked in a boutique gym . She believes in making plans simple to follow , delicious , and most importantly , to fit into one ’ s lifestyle . More about her at www . logancoleman . com .
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