Friday, June 8, 2012

Health, Training and Supplement FAQs

Q: I want to lose weight and have never used supplements before. What should I use?
A: Adjusting what you eat plays a big role in weight management. Minimise carbohydrate intake and replace it with protein and good fats (nuts, fish oil, C.L.A., avocado, etc). You can incorporate basic supplements that can assist in speeding-up the fat loss process and makes it easier to achieve your results. Supplements can include:
  • Low Carbohydrate Protein Powder: Assists in fat loss as you can use it as a low calorie snack during the day (or at breakfast time). It's also recommended to be used after training to help with recovery.
  • C.L.A: This is an Omega 6, known as a "good fat". Research shows omega 6 assists in fat loss and with energy.
  • Green Tea: Green Tea is an excellent anti-oxidant and is also known for its fat-loss properties. Each cap equates to up to 5 cups of tea.
  • Vitamin D: Vitamin D is the vitamin from the sun. Many people are deficient. Benefits of Vitamin D include improved health in mood (feel happier), immune system (minimise flu), hormone balance, bone, fat loss & more.
Q: I was told to use protein, but I don't want to get big. What can I use?
A: Protein powder is perfect for women looking to get leaner, lose weight and tone-up. You can use it as a snack, for breakfast and it's great for after training to help you recover. The trick is you must get a low carb/low sugar protein shake. They are low in calories and will not make you big. There are also lactose free, gluten free and vegan protein available, to suit all nutritional requirements and preferences.
Q: How should I use protein powder and should I use it on days I don't train?
A: We generally recommend protein powder is used immediately after training, plus you can use it as a snack between breakfast and lunch, or during lunch and dinner. And yes, you can use your protein powder even on days you don't train, in the same way advised above. Generally stick to a max of 3 serves a day. Eating whole foods is very important.
Q: I want to tone-up. I do spin/aerobic classes and use the cardio machines, but it doesn't feel like it is working. What should I do?
A: Try incorporate some resistance training i.e. weight training. Generally start with light weights, with high repetitions. Focus on full body workouts and focus on larger muscle groups like legs, chest and back. Smaller muscles such as biceps and triceps will, by default, get a good workout. Start with 2 x 40 minutes sessions a week and change up your exercises at least every 6 weeks.
If you are not sure how to use machines, get a couple sessions with a trainer to get you started.
Q: I don't sleep well at night. Any suggestions?
A: Generally we have found many of our clients train hard and sometimes feel a little wired. We generally recommend a magnesium supplement that will help relax you before bed. It's also great to assist in minimising stress and cramps during "that time of the month". In addition, minimise caffeine intake, especially later in the day.
Q: I have cravings for carbs/sweets/chocolate. Is there anything I can use to help?
A: Craving of carbohydrates or sugar is usually an indicator that your sugar levels are fluctuating. You can minimise cravings by:
  • Include protein in your breakfast, and lower you carbohydrates.
  • Eating regular high protein small meals. Every 3 hours is a good time.
  • Taking a small dose of fish oil with every main meal (this will balance sugar levels)
  • Try getting good sleep. Poor sleeping patterns release hormones that make your crave junk food
Q: Can I replace meals with protein shakes?
A: Although whole foods are recommended for main meals, a protein shake can be used as a replacement, especially when your alternative options are not very good, if you have no other food, or if you simply don't have time to eat (perfect for breakfast on the run).
Q: I eat a bowl of healthy cereal in the morning, a healthy sandwich at lunch but I'm still not losing weight. What am I doing wrong?
A: Unfortunately, the "healthy cereal" and "healthy sandwich", is probably not as healthy as you think. Cereals and breads are a big hit of carbohydrates (and a whole lot of energy), which is impossible to burn when sitting behind a desk all day, even if you do manage to fit in 1 hour at the gym. Basically, switch your meals to a high protein alternative such as eggs or a shake for breakfast, and a salad with chicken, beef or seafood for lunch - no bread. You will see some changes fairly quickly.
Q: I want to get leaner and want to put on muscle. What should I use?
A: Making amendments to your eating (what you eat and when) will help greatly. Make sure you eat every 3-4 hours, and all meals should include some protein and good fats. Minimise carbohydrate intake during the day and simply use it during training. Supplements that can assist in achieving this include:
  • Low Carb Protein: Can be used as a snack during the day and after training for recovery.
  • Genr8 Vitargo-Pure Carbs: WE LOVE THIS PRODUCT. Mix this with the BCAAs and drink during training for improved strength and excellent recovery.
  • Kre-alkalyn: A form of creatine that assists with strength without water retention.
  • BCAAs (Xtend): Protect & grow muscle while improving recovery time.
Q: I don't sleep well at night. Can this be a problem?
A: Sleep-time is men's most important time for testosterone production, growth hormone release and recovery. If you aren't sleeping well, this can become a serious issue for not only your training but for your general health and mood. We recommend a good hit of magnesium before bed or a dedicated evening-recovery formula which would normally include a blend of magnesium and zinc. We can assess your situation further and recommend the right product.
Q: If my protein has amino acids in it already, do I still need to use BCAAs (branched chain amino acids)?
A: Yes. BCAAs is a blend of 3 amino acids (Leucine, Isoleucine, Valine) which are recommended to be used during training so that your body minimises muscle breakdown. Protein powder is used after training to replenish the body with a full spectrum of amino acids to speed-up recover. The both offer the body varied amino acids, therefore it is recommended you use both BCAAs during and Protein Powder after training.
Q: I heard creatine is dangerous to use. Is this true?
A: No, unless of course, like anything else in life, you take a ridiculous amount of it. Always read the labels of all products you use and follow instructions accordingly.
Q: I want to put on weight. What should I use?
A: We would recommend using a high calorie protein and carbohydrate mix combined with creatine. You can also use BCAAs during training. Finally, make eating your hobby. You must eat, eat, eat.
Q: I'm trying to put on weight but I'm really struggling. I do weights and I also run a few times a week. What should I do?
A: Generally, we would recommend minimising too many cardio sessions and focus more on weight sessions and recovery. 3-4 heavy, low repetition weight session with the rest of the time focused on relaxing, sleeping, recovery and eating.
Q: Do you recommend me using testosterone boosters?
A: If you are over 25, then yes, testosterone boosters may assist you in progressing in your training. You may notice testosterone levels are low if you are feeling not as happy as normal, you notice more body fat storage, minimised sex drive and/or your body isn't feeling as hard as usual.
Q: I'm experiencing cramping and/or muscle spasms when I train. What should I use?
A: This is often an indication of very low levels of magnesium. We recommend using a combination of magnesium, electrolyte and carbohydrate formula such as Endura Rehydration formula. It can be used pre, during and/or post race.
Q: I'm training a lot and I'm feeling tired and sore. Should I use something for recovery?
A: Definitely. Using a good quality protein pre and post race will help your body recovery as it will feed your body a complete spectrum of amino acids. You can combine your Endura Rehydration formula into your protein to make a single recovery shake.
Q: I need some energy during my races, any recommendations on what I can use?
A: You can use a number of things including energy gels, chewable energy gummies, bars and drinks. There is a huge range of options, just try a variety and see which ones work best for you.
We recommend testing all products during training sessions leading-up to your race. Do not use for the first time on race day.
Whenever using any supplements or medication, always read the labels and use as directed. Use this as a guide only. See your doctor if any symptoms persist.

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