Nutriton
Does fat make you fat?
It's clear to see that fats are essential in our diet and can come in various forms, from different food groups. But does fat make you fat? Well, it all comes down to energy balance.
Eating rules to control body fat
Controlling your body fat is all down to how much you eat. It sounds so simple, yet when you are weeks into a deficit your body is constantly telling you that you need to eat. That isn’t a nice feeling. You aren’t one to quit though, and you don’t want to reach for that extra bit of food that isn’t on your plan. That’s why you have found yourself here, this article, to find out the best ways to stop yourself doing so. It will all be worth it when you reach that goal weight.
The best post workout smoothies
Post workout smoothies are a great way to start the recovery process after a hard session. They are packed not only with all the macronutrients you need, but many of the micronutrients we often forget about needing to consume in our diet. They also come with a huge range of variety, allowing you to pretty much add in any ingredients you desire, as long as the outcome agrees with your taste buds. As well as this, they are quick to make and they can be put together before or after your workout.
How much protein do you really need?
Do you have to be shovelling down an exact amount of protein each meal and every day in order to make gains, or is the whole debate about how much protein you need to eat a little bit overrated?
I feel like there are 2 camps. You either swear by incredibly high levels of 2-2.5g of protein per pound of bodyweight or you reside down at the more realistic 1-1.5g of protein per pound of bodyweight.
No matter what camp you’re in, it's easy to agree on the benefits of protein (don’t worry, we will get to the ideal daily amount later on). Protein is used by the body to build and repair cells such as the organs, hair, skin and nails. Although you only care about its ability to repair and build muscle tissue, don’t you? So, let’s have a look at that.
What is cortisol?
If you have read a few of my articles then I'm sure you have heard me talk briefly about cortisol. I think it's about time I went into a little bit more detail about this hormone and what roles it has in the body, what effects it has on the body if you have too much or too little, what can raise and lower levels and of course what effect it has on training.
Understanding Casein
Casein is a family of related phosphoproteins . These proteins are commonly found in mammalian milk, comprising c. 80% of the proteins in cow's milk and between 20% and 45% of the proteins in human milk. Sheep and buffalo milk have a higher casein content than other types of milk with human milk having a particularly low casein content.
The cheapest way to boost testosterone
Testosterone is king. The saying is true for both males and females looking to build the most amount of muscle possible and feel great at the same time.
The benefits of testosterone have been studied two-fold, and include things such more muscle mass, an increase of general wellbeing, better sleep, strength gains, higher libido, better bone density and more energy. Why in the world would you not want to optimise the amount of testosterone you have, naturally?
Everything you need pre workout
Before you head off into your training session, you should be prepping your body for all out war. Okay, maybe that’s a little bit over the top, but you should be making sure that your body has everything it needs to perform at its best every time you step into the gym.
Supplements to increase mental and physical performance have been around for quite a while now in the fitness industry, but have increased in popularity recently, with quite a few new ingredients coming through in the past few years.
Training and diet around your menstrual cycle
Do you ever notice that some weeks you feel like Wonder Woman, others you feel like a 15-year-old tabby cat? Have you ever thought about tracking when these feelings occur? Have you ever thought that this rollercoaster of feeling may be linked to your monthly cycle? Let’s explain the physiology behind the menstrual cycle, how this may make you feel, and how we can use this to our advantage.
Optimising Insulin sensitivity in off-season
Insulin is a signaling protein, produced by beta cells in the pancreas, that acts as a key to open the door and allow fat and muscle cells to let glucose in. This enables utilisation of amino acids and glucose and therefore protein synthesis and muscle growth. In order to maximise your potential to gain muscle without gaining a load of fat, and then to lose the fat and not the muscle, you want to keep your insulin sensitivity on point.