Get the basics right first!
Eat plenty of protein, get your carbs from rice, potato and fresh vegetables.
Make sure you eat a variety of foods packed with antioxidants to keep you fit and healthy!
Smaller, regular meals are more beneficial in many ways!
Drink plenty of water everyday, even more on your training days.
Avoid all stimulants, refined sugar and too much salt.
Now for a some interesting facts!
Few things about protein and muscle growth that maybe you didn’t know!
Everyone knows that it’s important to eat protein if you want to get bigger muscles. Muscles need protein to repair and rebuild so that they can be stronger and grow!. Carbs on the other hand have taken a bit of a beating over the years due to the onslaught of ‘faddy’ low carb diets, this is a big mistake though if you want to make the best gains possible!
Carbs are what fuels the muscle through your workout – without enough carbs you’ll run out of energy and strength before you can do yourself justice in a good muscle buiding workout!
It is REALLY important to replace carbs into your body straight after training, during your workout you have depleted your Glycogen stores, if you don’t replace them immediately then you are missing the best opportunity you have to increase your muscle growth, strength, muscle recovery and muscle endurance. If you consume carbs straight after training like this they will be transported to the damaged muscle cells instead of the fat cells – the glycogen stores in the muscle will absorb the carbs like a sponge which in turn will lead to fuller muscles and a faster recovery rate!
We need to get protein in straight after training too so that we replace the amino’s lost during the workout – why not let these be transported to the muscle cells at the same time? So by taking on carbs you will actually be transporting more proteins to the muscle aswell – clever huh!
So, taking all the ‘science stuff’ into consideration the best practise you could follow would be to drink a protein blend that is high in carbs too – immediately after training (before you have left the building!!)
Ultrasound Therapy
Ultrasound has been used as a treatment for sports injuries over the last 50 years.
High frequency sound waves are produced by mechanical vibration in the treatment head of the ultrasound machine. The treatment head is then moved over the surface of the skin in the region of the injury transmitting the energy into the tissues.
As ultrasound waves pass from the treatment head into the skin they cause a vibration in the surrounding tissues, particularly those that contain collagen. (collagen is the main protein componant in soft tissue) This increased vibration leads to the production of heat within the tissue. The increase in temperature can cause an increase in the extensibility of structures such as ligaments, tendons & scar tissue, heating can also help to reduce pain. Ultrasound attracts more mast cells to the site of an injury which can aid the inflammatory system therefore reducing swelling and increasing blood flow, an increase in blood flow can accelerate tissue healing and reduce scarring.
We offer Ultrasound upstairs in Venus Tanning salon – by appointment only.
Bananas!
Not sure if ‘Superfood’ does the Banana justice really! I think it’s safe to assume that everyone knows that Bananas are an amazing food source – but I bet you’ve still underestimated them!
Check out my banana facts!
Bananas are high in antioxidants helping to protect the body from the damage caused by free radicals, help fight cancers, high blood pressure, heart attack and strokes.
Bananas have high levels of tryptophan which the body converts into seratonin which is known as the ‘happy’ brain neorotransmitter, therefore bananas can help overcome depression, P.M.T and S.A.D!
Bananas are a great source of potassium, eating a banana a day can help protect you against muscle cramps.
Bananas are high in magnesium too so alongside the B vitamins and potassium can help relieve the ‘withdrawal’ symptoms if you are trying to give the dreaded cigarettes the heave ho!
Bananas are high in calcium too so will help keep bones strong.
Bananas will help regulate blood sugars, have one after breakfast to keep you energised and your mood levels high. They can help reduce morning sickness and are a ‘must have’ food source before a work out or an exam!
Bananas are high in B6, this can help strengthen the nervous system, help with the production of white blood cells, protect you against type 2 diabetes and aid weight loss.
Bananas are high in Iron – this can help you overcome anemia.
Bananas are high in fibre so they are great for keeping you ‘regular’
Bananas can help with the discomfort of a stomach ulcer as they coat the stomach lining thereby protecting it from corrosive stomach acids.
Bananas are high in pectin so they aid with digestion, they also produce enzymes that assist in absorbing nutrients.
Bananas stimulate the production of friendly bacteria in the bowel. They are soothing to the digestive system and can help to restore electrolyte levels after diarrhoea.
Bananas are a natural antacid so can help relieve heart burn and acid reflux.
Now if that isn’t enough………
Banana skins can help relieve the itching of bites by rubbing the inside of the banana skin on the affected area, and by applying the inside of the skin to a wart can help rid you of that unwanted little ugly!
and, if you’re still not impressed…
Use the inside of a Banana skin to ‘shine your shoes!’
