First up, fish oil. This supplement is derived from the tissues of oily fish, such as salmon and mackerel, and is a great source of omega-3 fatty acids. Omega-3s are essential for maintaining brain function and heart health. They also have anti-inflammatory properties, which can help reduce joint pain and improve overall joint health. Fish oil supplements have been shown to decrease the risk of coronary heart disease and unhealthy body fat, making it a staple in any exercise plan. Plus, with its ability to promote mental focus and clarity, you'll feel capable to tackle any task that comes your way.
Next, we have multivitamins. These supplements are a convenient way to get all the essential vitamins and minerals your body needs to function properly. A quality multivitamin should contain vitamins A, B6, B12, C, D, E, potassium, and zinc. These nutrients are crucial for supporting your immune system, maintaining healthy bones and teeth, and regulating your metabolism. Taking a daily multivitamin is like having a trusted sidekick by your side, always ready to support and complement your hard work.
Protein is the ultimate muscle builder and repairer. It's essential for optimal muscle growth and recovery and can also aid in weight loss by curbing cravings and promoting satiety. There are three main types of protein supplements: Casein, Whey, and Whey Isolate. Casein is a slow-release protein that works well to rebuild muscle tissue. Whey Isolate protein is a purified protein that contains a higher amount of whey protein, which contains many vital amino acids. Whey protein is purified but contains a lower amount of protein. When it comes to building a strong, healthy body, protein is the superhero you can always count on.
Now, let's talk about greens. These supplements are a concentrated source of fruits, vegetables, and other plant-based ingredients that contain Fiber which provides your body with all the necessary nutrients it needs to function at its best. Greens supplements are designed to help individuals meet their daily recommended intake of vitamins, minerals, and antioxidants, which should come from a sufficient portion of fresh fruits and veggies as they are important for overall health and well-being. Thankfully these supplements are like the secret weapon in your diet, stealthily providing your body with a backup supply of necessary nutrients without having to eat a plateful of fruits and vegetables every day.
Last but not least, we have the thyroid supplement. This supplement contains Ashwagandha, Rhodiola, Turmeric, and Schisandra, all working together to support your thyroid function and relieve symptoms of day-to-day stress. Inside you will find Ashwagandha which is known to help cope with physical and mental stress, while Rhodiola enhances natural resistance to stress and fatigue. Turmeric helps reduce the severity of our stress response, and Schisandra relieves symptoms of mild anxiety. This supplement is like the wise old Yoda of your diet, helping you stay balanced and centered no matter what life throws your way.
So, there you have it, folks. These superhero supplements are a great source of support for maintaining optimal health and aiding you to your fitness goals. As always, speak to your doctor or a registered dietitian before starting any new supplements to ensure they are right for you, but other than that, go forth and conquer!
]]>That's why it's important to do your research and seek advice before diving in. Your gym trainer or a nutritionist can help you figure out which supplement is right for you based on your goals, fitness level, and any other health concerns you may have.
But once you've found the right supplement, the possibilities are endless. You'll be able to see real progress in your workouts, feel stronger and more energized, and even experience better mental clarity and focus.
Breaking Down The Best Post-Workout Supplements
]]>
Alta Athletic is a performance gym based on the Central Coast of NSW that is designed to help all athletes fulfil their potential. Our Directors consist of Oliver Bozanic, Timothy Knight and Layne Fletcher.
Oliver has been a professional athlete for the past 15 years, playing football worldwide for some of the biggest clubs and representing Australia at the 2014 World Cup. Oliver is committed to helping the next generation of Aussie athletes follow in his steps.
Timothy is the current head of performance at the Central Coast Mariners. Tim is also involved with the Australian Football Program and has worked overseas. Tim is the brains behind our operation! His attention to detail and ability to help all athletes become physically at their best is world-class.
Layne is an ex-athlete and strength coach. Layne has worked with athletes from Olympic gold medallists to weekend warriors and everyone in between. Layne has qualifications in exercise, nutrition and psychology and helps to facilitate programs that help athletes achieve success.
Our coaching staff have qualifications in psychology, nutrition, health science, exercise science, strength and conditioning and general fitness. At Alta, our primary focus is always on the athlete. Becoming the best athlete you can, requires coaching that covers many different areas, at Alta we have built a team that can help support any individual in their athletic journey. We provide professional-grade skills, conditioning, strength and recovery coaching and assist all athletes with their nutrition and mindset.
The nutritional requirements for sport and exercise vary significantly. Exercise nutrition is specific to each person's individual goals, and usually, these are attached to a body composition outcome (either gaining muscle or losing fat).
If you are looking to get lean, we have some good news! Getting lean is much easier than gaining muscle. Below I will show you how to calculate your calories and macros to achieve dieting success for fat loss. This is general information and is for educational purposes only. You should also factor in your fruits and vegetables to these macros. Getting enough micronutrients from fruits and vegetables is essential for health!
Below I will base my calculations on an individual weighing 100kg/220lbs. You will need to use your own weight when calculating.
Protein contains 4 calories per gram. Protein remains constant at 2.2g per kg of bodyweight/1g per lb of bodyweight.
100kg/220lb individual = 220g of Protein = 880 calories
Carbohydrates contain 4 calories per gram. For fat loss aim for 1.5 - 3g per kg of bodyweight or 0.7 - 1.36g per lb of bodyweight.
100kg/220lb individual = 150 - 300g of carbohydrates = 600 - 1200 calories.
As you can see, by calculating these macros, you can get your total amount of daily calories! It is essential you meet your daily calorie targets. The next most important is your protein requirements!
Maximising muscle growth is challenging. It is way more complicated than fat loss. You must eat like it's your job!
Below I will base my calculations on an individual weighing 100kg/220lbs. You will need to use your own weight when calculating.
Protein contains 4 calories per gram. Protein remains constant at 2.2g per kg of bodyweight/1g per lb of bodyweight.
100kg/220lb individual = 220g of Protein = 880 calories
Carbohydrates contain 4 calories per gram. For fat loss aim for 3 - 5g per kg of bodyweight or 1.36 - 2.3g per lb of bodyweight.
100kg/220lb individual = 300 - 500g of carbohydrates = 1200 – 2000 calories.
Fats contain 9 calories per gram. For fat loss aim for 0.7 - 1.2g per kg of bodyweight or 0.32 - 0.55g per lb of bodyweight.
100kg/220lb individual = 70 - 120g of Fat = 630 - 1080 calories.
Nutrition for sports performance is much more complicated than body composition. This is because sports nutrition combines the need to maintain a particular body composition with appropriately fuelling for performance. All athletes need to maintain or reach their optimal performance weight from marathon runners to front row footballers.
Athletes need to closely monitor how long they are training and performing for each day and adjust their nutrition accordingly. Keeping protein around 1.6 – 2.2g per kilogram of body weight is likely the best bet for most athletes. Athletes can then start at a baseline of 2-4g of carbohydrates per kilogram of body weight and add additional carbohydrates for training or performance.
Sports-specific nutrition is precise to the individual. These amounts should only be used as guides. We recommend all athletes consult with a sports dietitian or nutritionist when engaging in a meal plan to help improve performance.
We partnered with Gym and Fitness because they offer high-quality products accessible to anyone. With over 100 sessions in our gym each week, we need equipment that can handle heavy loads and frequent use. Alongside the longevity of the equipment, it must be able to suit our training philosophy. At Alta, we are firm believers in perfecting the basics. Our four primary pieces of equipment are our squat racks, barbells & plates, our GHD and our trap bar.
The trap bar is one of the most underutilised pieces of equipment in training. It can help develop speed, strength and power without the high skill requirements of other Olympic lifting movements. The trap bar jump develops power at a higher level and a quicker rate when compared with the power clean, and it is a much easier movement to teach new lifters!
Our Force USA MyRacks are the superstars of our gym. These racks hold our barbells and plates and facilitate 80% of the strength and conditioning work that happens in our sessions. Aside from the standard features, the MyRack has adjustable attachments, safety spotting arms, different pull up attachments, band attachments, landmine attachments and monolift attachments. These things are sturdy too! We have regularly loaded up a few hundred kilos and the MyRacks don't move an inch. This gives our athletes complete confidence that they are supported and safe lifting on this kit.
Our GHD is our most loved and hated piece of equipment. It gives our athletes an incredible stimulus and helps build some bulletproof posterior chains. It just hurts (in a good way) so damn much! The GHD is an absolute must if you are looking to boost athletic performance. It is a fantastic tool to increase resilience and reduce ACL injuries.
]]>While protein is one of the typical go-to's of a pre-workout session, one of the best pre-exercise foods is the banana. A banana is power-packed with nutrients, with enough carbohydrates, fibre, and protein that provide tons of digestible fuel before you exercise. Bananas strike the perfect nutritional balance: Its fast-acting carb count gives immediate energy, and the fibre makes it more sustainable for that whole workout. As a bonus, it also contains potassium to help you regulate your fluid balance after strenuous exercise. If you want to mix things up, try pairing it with nut butter and bread, or mix it into a refreshing peanut butter smoothie.
A protein bar is a typical staple of pre and post-workout diets. They help keep you fuller for longer and reach your daily protein target while providing the much-needed growth and repair for your tired muscles. However, some are just glorified candy bars that contain huge amounts of added sugar in the form of sugar syrup, glucose syrup, sorbitol syrup, and glycerol. As we all know, excess sugar can lead to weight gain. It's always important to check the nutrition facts label and compare it with your typical chocolate bar to see the actual benefits you're getting.
If you're an early bird, you should ensure that you have a proper breakfast before your morning workout. To save time in the morning, you can make vanilla almond steel-cut oatmeal in a rice cooker. It's the ideal pre-workout meal because oats have the necessary complex carbohydrates and fibre to keep cholesterol levels low, while the natural sugars can refuel your glycogen levels. Eating oats around two hours before your routine can keep you satisfied, and is an excellent source of slow-releasing energy to keep you going.
This super-food fruit is relatively low in sugar content and make a great healthy addition to your pre-workout routine. Blueberries contain complex carbohydrates, which digest slowly during your workout, leading to higher levels of energy and endurance. They also have a high water content, which helps you stay hydrated during exercise while fighting post-workout fatigue. There are a ton of ways to incorporate blueberries into your diet. One healthy method is to mix some in your cup of Greek yogurt along with a small spoonful of honey and chia seeds. You can also throw them into your oats or breakfast smoothie for an energetic morning.
In the end, paying more attention to your pre-workout nutrition is the key to longer-lasting and more effective exercise routines. If you're looking for other ways to improve your diet, check out this list of high cholesterol foods to avoid for good health.
-
Exclusively written for Gym and Fitness
Author: Reese Jones
There are two main types of cholesterol:
LDL (low-density lipoprotein) cholesterol, or "bad cholesterol."
This type of cholesterol can combine with proteins and other substances in the blood to make plaque. Cholesterol plaques can buildup and cause blood vessels to become stiffer, narrower, or blocked.
HDL (high-density lipoprotein) cholesterol, or "good cholesterol".
HDL cholesterol removes cholesterol from the blood vessels and carries it back to the liver, where it is broken down and removed from the body.
While avoiding foods with high cholesterol content may be beneficial for some, recent research shows that for most people, consuming healthy foods that are high in cholesterol won't harm your health. In fact, some cholesterol-rich foods are loaded with essential nutrients that are lacking in many people's diets.
Loaded with calories and trans fats, fried foods can increase heart disease risk while also being detrimental to your health in many other ways. High consumption of fried foods has been linked to an increased risk of heart disease, obesity and diabetes.
These trans fats are found in packaged foods such as cookies, pastries, mayonnaise, crackers, microwave popcorn, and frozen dinners. They're used because they increase a product's shelf life. You can avoid these high-cholesterol culprits by checking food/ingredients labels carefully.
High consumption of processed meats has been linked to increased rates of heart disease and certain cancers like colon cancer.
This includes sausages, hot dogs, salami, ham, bacon, salted and cured meat, corned beef, smoked meat, dried meat, jerky and canned meat.
When you do eat meat, trim off any visible fat on steaks and chops, and always remove the skin from turkey and chicken, choosing lean cuts is also essential.
Many people don't realise how much-saturated fat they get from dairy products such as full-fat ice cream, cheese, whole milk, and whole-fat yogurt. Instead, aim for skimmed or low-fat dairy products or switch to a healthy alternative such as almond milk.
Cookies, cakes, ice cream, pastries and other sweets are unhealthy foods that tend to be high in cholesterol, as well as added sugars, unhealthy fats and calories. These foods are often devoid of the nutrients your body needs to thrive. These include vitamins, minerals, protein and healthy fats. Here are common added sugars to check for and avoid:
Here are a few other lifestyle style changes you can make to lower your cholesterol and live a healthier, happier life.
Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.
Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week. Consider:
Walking during your lunch hour
Riding your bike to work
Playing a favourite sport
Investing in home gym equipment
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:
Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
Within three months your blood circulation and lung function begin to improve
Within a year of quitting, your risk of heart disease is half that of a smoker
Check out our healthy sweet potato mash recipe below:
Prep Time: 5 mins
Cook time: 15 mins
Total cook time: 20 mins
Serves 2 (4 as a side)
You’ve completed a great workout, and now you’re ready for some nourishment. Intense exercises require you to consume enough nutrition to fuel and refuel your muscles after a gruelling workout. Eating the right foods after exercise can help you recover quickly, build muscle, lose fats, and replenish lost energy.
Here are some foods you should incorporate into your post-workout routine:
Eggs are an excellent source of protein. One egg contains about 6 g of protein, which is roughly 10% to 13% of the recommended daily value for adults. After a rigorous workout, muscles are starting to build up through a process called protein synthesis. Eating whole eggs (not just egg whites) can trigger a higher muscle-building response in the body. This post-workout wonder food contains a range of vitamins (A, D, E and K) and minerals, like phosphorus and iron. Eggs also contain essential amino acids for muscle recovery and support muscle growth. Whether its sunny side up, scrambled or hard-boiled, eggs are nutritious and yummy post-workout snack.
Eating a sweet potato post-workout is ideal as they contain copper, which can help replenish energy levels and protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. Just one cup of baked sweet potato contains 36% of your daily copper needs. As well as being extremely rich in Vitamin A and Vitamin C a medium sweet potato can provide 12% of daily potassium needs. Potassium is a salt the body uses to help manage several processes, including sweat, nerve functioning, glycogen and fluid management, and blood pressure. When potassium is deficient in the diet, or when the movement of potassium through the body is blocked, your nervous and muscular systems can become compromised.
During an intense workout, muscles undergo stress. Choosing a proper post-workout food is crucial in the healing process of muscles. Yogurt’s nutrient content provides essential calcium, carbohydrates and proteins for muscle repair. Make sure to choose a plain, low-fat Yogurt and add this to your post-workout meal. Try to avoid Yogurts with added sugar as it can increase your calorie intake and make you feel more sluggish. If you want to mix things up, add some berries and granola. Surely, you’ll enjoy a healthy snack with a perfect balance of protein and carbs.
If you’ve never tried a tuna recipe or just simply a canned tuna after a workout, maybe it’s about time to give it a try. Tuna is an excellent source of lean protein but does not provide carbohydrates. Eating tuna is ideal for anyone trying to build muscle and lose fat. It also contains plenty of omega-3 fatty acids which can help in keeping your heart healthy. You can be creative in preparing your canned tuna snacks. You can stuff it with vegetables like tomatoes, celery, onions, carrots, etc. If you’re on a low carb diet, tuna salad is the perfect dish for you.
After a tiring workout, your body needs fluids to replenish and rehydrate your system. Protein Shakes are an easy post-exercise drink that can speed up recovery time and increase your strength. Drinks that contain protein and carbohydrates can support muscle growth, repair and helps in replenishing lost energy. Drinking a protein shake after an exercise can also boost your metabolism, making you feel fuller longer.
It is important to realize that starving your body after a long and rigorous training session is not recommended by experts. Strenuous workouts require fueling yourself with the right foods and proper nutrients to achieve an optimal result.
]]>
Let's start with the basics. A pre-workout supplement is something you consume before your workout to give your body an extra boost of energy and help you power through those tough reps. Think of it like a trusty sidekick to your superhero strength sessions.
Now you’re probably thinking, what are in these scoops of pick-me-up powder? It’s important to point out that not all pre-workout supplements are created equal, and you don't want to end up with a fancy candy bar masquerading as a supplement, do you? That's why it's important to carefully read the ingredients list and make sure it's packed with all the good stuff. Some of the key ingredients to look for include creatine, protein, nitric oxide, and caffeine. Creatine and protein work together to build muscle tissue, while nitric oxide enhances endurance and helps burn fat. And, of course, caffeine gives you the boost you need to work out harder and longer. It's like a triple shot espresso for your muscles!
It's best you consider all the facts before you start chugging down these sups as if they were magical elixirs. Make sure to read the label and check the nutrition information label for instructions on how to consume it safely. It’s also important to look up all of the ingredients to make sure they’re all healthy so you don’t end up stirring up a fancy cup of cordial in disguise. We don't want you to end up with a sugar crash mid-workout! Oh, and don't forget to hydrate! Drinking enough water is essential when consuming any kind of supplement before a workout. So, fill up a bottle of water and start sipping away.
Now, we know what you're thinking. "Is this only for hardcore gym rats?" Absolutely not! Pre-workout supplements can be used by anyone from 18 to middle age who wants to get the most out of their workouts or fitness sessions. Heck, you might even want to take it before a big day walking while shopping or when pulling weeds out of the garden. It's never too late to start using pre-workout no matter where you’re at on your fitness journey. Thankfully, we are stocking some of the best brands in the game with the likes of Ghost, Cellucor, Gat, Inspired and EHP Labs all available on our site.
To sum it up, pre-workout supplements are a great way to boost your energy and help you achieve your fitness goals faster. So, go ahead and give them a try - your muscles will thank you for it. And who knows, with all that extra energy, you might just become the next Schwarzenegger in the gym sooner than you think.
]]>
You need:
Directions:
You need:
Directions:
1. Just combine everything in a bowl. Add the fish sauce last until you like how it tastes.
You need:
Meat Marinade
Vegetables
Garnish
Sauce
Directions:
You need:
Vegetables
Garnish
Sauce
Directions:
We tried these Vietnamese recipes, and oh man, were they refreshing! We partnered these with a pitcher of iced milk tea — I think I have found a new love.
Wish to shed those extra pounds and running on a treadmill just isn’t enough? Trust me, there are heaps of diets in the fitness industry that are just waiting for you to try to chisel those fats away!
I’m pretty sure that–and I’m writing this without any doubt–searching for the right diet lead you here.
Some of the popular diets that you may have also tried before are Atkins Diet, Vegetarian Diet, Vegan Diet, or Raw Food Diet–did they work? I’m sure it works for some. But if you just can’t get enough of the scrumptious red meat, vegan and vegetarian diets might not be for you. Would you really want to eat your food… bleeding? Ehem, Raw Food Diet. I’m sure you’ll love foods that are high in protein and fat, but low in carbohydrates–this gives you the Atkins Diet. But bear in mind that Atkins Diet has unwanted side effects like lethargy, dizziness, insomnia, constipation, bad breath, and even constipation due to lack of fibre… you don’t want that, do you?
What about Paleo?
Paleo derived from paleolithic–meaning ancient. Not that you are to eat old, rotting meals, but instead, basing the diet on types of foods that have been consumed by the early humans during the stone age. Wonder why early people live longer compared to today’s mortality rate? We can all presume that it’s because of their diet! Actually, some even claim that Paleo is not a diet; it’s a lifestyle. Paleo diet consists mainly of fish, nuts, seeds, lean proteins, seafood, poultry, fruit, and vegetables. And if you’d notice, Paleo diet evicts the processed food, and grain and dairy products off the menu.
Not an issue for you?
GREAT!
And so, I have proudly and boldly enlisted the reasons why you should, and you must try pah-lay-o… ugh! I mean pā-lēō diet! So, let’s get started!
Fruits and vegetables also deserve some limelight! There are tons of Paleo recipes that you could play around and try with these two Paleo buddies. We all know that fruits and veggies are the food pyramid’s dynamic duo. Not only do they contain simple sugars, but also micronutrients. Rich in vitamins, minerals, and antioxidants, with these two, the risk of degenerative diseases like diabetes, obesity, and heart disease could be reduced.
What better way to get that lean muscle we’ve all been wanting? By consuming lean protein! Good thing Paleo diet encourages eating of lean meat! Not only that, but it also makes your bones healthy, and enhances your immune system.
A simple hack for beef or pork:
“Round” and “loin” cuts of meat are the way to go. To reduce fat content, avoid frying the meat. Also, those visible fats must be trimmed.
We can also bid goodbye to unhealthy fatty foods because Paleo has its own way of getting fats–and this time, the healthy one! With Paleo, fats will be your best bud. After all, our bodies are designed to burn fat for energy. Paleo’s source of fats is nut oil, avocado oil, olive oil, and coconut oil. These sources will boost your energy in no time.
Processed foods are highly discouraged on this diet! Needless to say, processed foods are unhealthy. Even so, they are part of the modern diet. Perhaps because they’re tasty and easy to prepare. But more often than not, they offer no nutritional value. They only jack up your tummies with calories, carbs, and processed grains.
Although the Paleo diet strictly prohibits foods that people tend to overindulge in such as eating chocolates or anything laced with sugars. Even so, kids and adults can enjoy the pleasure of being in a paleo diet. Rich in minerals and vitamins, why wouldn’t this be a healthy living? At least you could protect those little teeth of your kids from cavities!
Paleo diet requires strong dedication. It’s hard to wean away from foods that get you all mouth-watered even just by the looks of it. But it comes with great rewards, so why not give it a try? Live your life the Paleo way!
]]>