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Elverys - Sports Nutrition

Protein
What is protein?

Proteins are large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly. Our muscles, skin, bones and many other parts of the body contain significant amounts of protein. Protein is mainly sourced through our diet with meat, poultry, fish, eggs, beans, lentils, nuts and seeds being great sources to get it from in a balanced diet.

What are the benefits of protein?

Protein has been proven in research to have many different benefits for athletes looking to increase sporting performance and any active person in sport or exercise looking to achieve optimum general health. The key benefits include.

Muscle Growth: Protein helps to stimulate muscle growth from a resistance training program by supplying the key amino acids needed to trigger protein synthesis.

Muscle Definition: Protein helps you retain muscle tissue when training intensely and controlling your nutrition when trying to achieve a more lean and defined physique.

Recovery: Protein will aid in the repair of muscle and helps maximise the recovery process from each session. Protein will also initiate your preparation for the next training session.

Who and how much protein should one be taking?

Protein is suitable for almost everybody involved in sport or exercise. Depending on the training program and persons goals, protein can have a role to play. If you’re an endurance athlete looking to recover and repair damaged muscle, or an athlete looking to build muscle and size, protein will help to reach your goals. Protein can also be vital for someone looking to lose weight as it will aid in toning of muscles.

After much research it is said that an active person should be consuming a minimum of 1g -2g of protein per kg of body mass per day. This may vary depending on an athletes training program and specific goals. For someone undertaking an intense training program they may have to consume 2.5g of protein per kg of body mass per day.

When should I take protein?

When you take protein can nearly be just as important as how much you take or what you take. There are certain times when your body’s immune system is more receptive to protein so it is vital to understand this and maximise the use of protein. The five occasions include:

Morning AM
Pre Workout
Post Workout
Between Meals
Before Bed

Kinetica Whey Protein, Kinetica Pro Release, Maxmuscle Cyclone, Optimum Nutrition 100% Casein, protein shakes, protein bars and more available online now from Elverys Sports.

Power and Strength
What is power and strength?

Muscle power is the rate at which you develop force and is important in most sports. Muscle strength is the amount of force a muscle can produce.

How do I achieve optimum power and strength?

A number of products have been formulated to aid athletes achieve greater power and strength outputs. However depending on an athlete’s specific goals two areas that should never be overlooked are a sensible nutritional plan and a resistance training program specific to athletes sport. Always try to live by:

Good nutrition, train hard and smart.

The key issue for athletes is to develop easy to follow eating and drinking plans that will:

  • Suit your training requirements
  • Meet your requirements for all nutrients
  • Take account of your individual needs such as weight gain/strength gain
  • Suit your lifestyle and promote good health.

Athletes must also work by a training program specific to them and their needs while always considering a sensible recovery program. Programs must target energy systems that the athlete will need for competition:

  • Immediate Energy (Creatine Phosphate system)
    Example: 100m sprint, Golf swing, Lineout lift
  • Short –Term Energy (Anaerobic or Lactic Acid system)
    Example: 400 metre sprint, repeated sprints in a field sport
  • Longer- Term energy (Aerobic system)
    Example: Long distance running

All forms of exercise/sport will call on one if not all of these systems during a bout of exercise. Specific products in this section can aid athletes to achieve greater results through aiding these systems during performance.

Training programs need to be periodized and specific to what the athlete is trying to develop most at one time. Power is developed through lifting sub maximal weights whilst focusing on the speed of movement. The emphasis must always be on explosiveness and good technique. Other training methods to increase athlete’s power base may be plyometrics.
If an athlete has good daily nutrition and is training at the right intensity, a product from this category will be of benefit when trying to increase strength and power would be creatine.

Creatine will enhance the body’s capacity to perform high intensity work and can assist with greater muscle size and performance as a result. Creatine phosphate provides immediate energy ensuring the muscles do not fatigue as quickly.

Optimum Nutrition Serious Mass, Kinetica Pro Release, Kinetica 100% Casein, USN Muscle Fuel Mass, sports supplements, drink shakers and more available online now from Elverys Sports.


Weight Control
How do I lose weight?

Good nutrition is the key to achieving weight loss and lean definition from your training program. Losing weight and fat requires a calorie deficit (burning more calories than you eat). Try to eat small, protein rich meals plus 2-3 small snacks per day to boost metabolism.

Along with good nutrition the training program plays a vital role in weight control management. A structured resistance training program will aid in maintaining lean muscle while increasing definition. Supplement your resistance program with some form of cardiovascular exercise. Try to train at high intensity intervals as they are most effective at increasing your metabolic rate.

How do weight control products work?

Such products have been formulated to support weight control and physique goals when combined with a sensible nutrition and structured training program. Products can help mobilise and burn fat while also aiding in muscle definition. For example a product like CLA will raise overall body temperature which in turn aids in the burning of fat leading to greater muscle definition.

For example, protein helps you retain muscle tissue when training intensely and controlling your nutrition when trying to achieve a more lean and defined physique. Meal replacement products are a convenient way to make sure you’re supplying your body with enough nutrients while also aiding your body in burning calories whilst maintaining muscle.

A product like Casein can be ideal for someone in this category as it is a slow releasing protein which makes you feel full after consuming a shake.

Are weight control products for me?

If good daily nutrition is being achieved and you are following a suitable training program that is making you train in the right zones then weight control products may be suitable for you if your goals include:

  • Weight loss, develop a lean, defined physique
  • Fast weight – loss results
  • You want all-in-one convenient products that boost the results of your workouts
  • Control cravings with good tasting nutrition products

Optimum Nutrition CLA 90 Soft Gels, ProMax Diet Bar, USN Xedra-Cut, sports supplements, drink shakers and more available online now from Elverys Sports.

Energy Image
Why is energy so important?

The importance of energy cannot be overlooked when it comes to sport and exercise. It is one of the most important factors in an athlete’s performance. It is vital for an athlete to have enough energy before, during and after training.

It is proven that adequate carbohydrate intake can significantly improves an athlete’s performance across a range of sports, when they are consumed in the correct quantities and at the right times.

How do I achieve optimum energy?

Firstly a balanced diet should aid in the body’s production of energy. This entails getting the right balance between carbohydrates, proteins and fat. Energy for exercise is sourced through carbohydrates and how much one needs depends on the size of the athlete.

The aim for most athletes would be to consume 6-10g of carbohydrates per kg per day. Products such as energy gels from this category are highly beneficial during competition as they provide an instant energy release and are convenient to take during performance.

How do pre training products affect performance?

Most pre training products will be low calorie supplements containing high amounts of caffeine to enhance an athlete’s muscular endurance, maximise energy levels and reduce the feelings of fatigue allowing for a high level of exercise performance. Caffeine will also stimulate the brain which can give athletes a greater focus when performing in competition or training.

Clif Bar, Clif Shot Bloks, Kinetica Tri-Carb Energy, Optimum Nutrition Amino Acid supplements, drink shakers and more available online now from Elverys Sports.


Recovery
Why is recovery so important?

A successful training program must strike the right balance between physical exercise and recovery. It has been said that winning athletes are not those that train the hardest, but those who recover most effectively. Always try to remember:

An athlete’s recovery program is just as important as their training program. Many athletes believe they are getting stronger while training. This however is completely untrue as muscles are broken down and damaged when training, it’s only in the recovery phase that muscles build back up and get stronger hence why a good recovery program is a key factor in achieving optimum performance.

How do I achieve optimum recovery?

To maximise the potential for athletes to learn, adapt, and improve, it is important for them to begin a training session or event from a non fatigued state. Many factors and techniques come into play in the recovery process e.g. Contrast, Temperature, Water Immersion, Massage, Rest/Sleep and nutrition.

How does nutrition aid in recovery process?

Firstly an athlete should always try and eat a meal of carbohydrates and protein approximately 90 minutes after a workout to further support recovery and growth. However to optimise recovery an athlete has a 'window of opportunity' to begin recovery process immediately after training. This can be very convenient through supplementation.

By supplying a post workout recovery protein containing whey, casein, egg and simple carbohydrates during this 'window of opportunity', you'll help ensure that you’re recharged and ready for your next training session.

Kinetica 100% Recovery, Optimum Nutrition 2:1:1 Recovery, sports supplements and nutrition shakers available online now from Elverys Sports.

Health
Why should I aim to live a healthy lifestyle?

Do you want live longer, have more energy and enjoy a better quality of life? Do you want to reduce your risk of heart disease, cancer, stroke, diabetes and obesity in life? If you have answered yes to any of the above then exercise and good nutrition is for you.

The overwhelming findings of scientific research have shown that regular physical activity benefits every aspect of your health as well as preventing and treating a number of life threatening diseases and conditions.

Suitable products for greater health?

It can be said all the products on this page relate to achieving greater health depending on an athletes or an individuals goals. However there are a number of products that fall into a category where a person may be deficient in some area of their diet. If this is the case then these deficiencies can be met through a number of products e.g. fish oils (good fats), ZMA’s and multi vitamins.

How do I achieve good health?

As stated a number of times above, the importance of regular exercise cannot be overlooked. Supplementing this with a good wholesome diet will go a long way to living a long and healthy life. If it’s from playing top level sport to just exercising regularly, choose what is for you, set your goals and go with it while enjoying the journey.

Kinetica, Maxmuscle, Optimum Nutrition, ProMax, Clif and all the top sports supplement and sports nutrition brands available online now from Elverys.


Disclaimer

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