Month: June 2020

Post Workout Routine

Making fitness progress doesn’t just stop once the exercise is over. What you do post-workout, can have huge effects on the success of the exercise, from muscle gain, weight loss, and reducing soreness. Here are some top tips to maximise the benefits of your exercise by doing a post-workout routine.

1. Cool down

While it might be tempting to just stop once the timer buzzes, we recommend always finishing your workout with some cooldown exercises. Slowly returning your heart rate to normal is better done gradually, it can also help with any dizziness you may experience. Finishing your workout with some light stretching while your muscles are still warm is important for preventing muscle soreness and improving flexibility.

2. Hydrate!

Rehydration is key. Sweating and exertion means you lose a lot water when you exercise, so restoring your fluid levels as soon as possible is essential. Whether you choose plain water or an electrolyte drink such as coconut water or low sugar energy drink, rehydrating should improve flexibility and prevent soreness. We suggest avoiding caffeine or high sugar drinks as these can actually cause dehydration.

3. Eat a snack

Burning off all those calories is sure to make you hungry. Within 45 minutes of finishing your workout, it’s suggested that you eat a healthy snack. Eating foods that contain carbs and protein such as eggs on toast, are ideal to restore energy and start the recovery process of your muscles. Again, it’s important to choose the right foods for maximum benefit.

4. Shower

It might seem obvious to shower after working up a sweat, but a great tip is to have your post-workout shower as cold as you can go. Some people will even brave an ice bath! Cool water prevents inflammation and encourages healing which will relieve any muscle soreness caused by strenuous exercise.

 

Post-workout routines often get overlooked, but in order to gain the most benefits from your exercise, you should utilize our tips and see if you notice a difference in your results.

 

Learning a new sport in lockdown

It’s always a good time to learn a new sport. With the easing of the rules but with gyms yet to open, here are a few government approved ideas if you fancy learning a new sport in lockdown.

Golf

Golf is the ultimate social distancing sport and with the gorgeous weather we’ve been having, it’s a perfect time to hit the green. The rules state that you can play golf with an individual outside of your family so long as you abide by the two-metre social distancing rule at all times. Most clubs are running by appointment-only, so call your local club to book a spot. There are also longer tee-off times between each game to make sure you don’t come into contact with other players.

 

Tennis

By its very nature, tennis is an activity whereby close person to person contact can be avoided, with the UK Government saying tennis is a good example of an activity that can be undertaken in a way compliant with restrictions. However, if you are from different households, you still have to adhere to social distancing, so it may be worth sticking to singles rather than teams. Get your heart pumping with a game of tennis, we are missing out on Wimbledon season this year after all. 

fishing

Fishing

Fishing is a rewarding sport that can be exciting and relaxing at the same time. With so many things going on in the world right now, sitting quietly by a lake is quite the luxury, and it is seen as an effective means by which to improve your mental and physical wellbeing. As fishing is a relatively solitary sport, it can be done safely whilst adhering to guidelines. However, cafes usually found at fisheries may still be closed, so you will need to take a packed lunch. 

Watersports

Swimming in the sea is now allowed as daily exercise in England along with paddle boarding, surfing, windsurfing, rowing, kayaking, and canoeing. After being cooped up indoors for so long, a refreshing day out at the coast could be the perfect time to try your hand at a watersport. If you’re a novice make sure you have safety equipment and check the beach has lifeguards on patrol.

 

 

Protein What is it all about?

In the quest to meet your fitness goals, protein may be a very familiar thing to you, as one of the three major macronutrients that make up your diet (the other two being fat and carbohydrates). But what is protein all about and how does it benefit the body?

What is protein?

Protein is made up of a chain of 20 different amino acids that link together in different combinations. They are an important building block of bone, muscle, and skin and are found in every cell of our body.

Our body uses protein to build and repair tissues and promote proper growth. It also plays a role in protecting the body from viruses and transporting molecules.

How much do we need? 

Just because protein provides us with so many benefits, it’s important to know that you can’t just eat only protein all day long. The Recommended Dietary Allowance of most healthy people is 0.8 grams (g) of protein per kilogram (kg) of body weight. This calculation should get you within the recommendation to source 10 to 35% of your daily total calories from protein. Of course, this may vary depending on age and health, and athletes are advised to up their intake to between 1.1 and 1.7 g per kg of body weight daily. 

peanut protein

What sources to we get it from?

Protein is so popular because it has been shown to help weight loss and management. High protein food increases the feeling of fullness for fewer calories, and it can also have a positive impact on resting metabolism, so you will burn off more calories throughout your day. 

An easy and popular way to meet your daily protein goals is to eat an energy bar. There are many varieties so whether you are on a whole foods diet, vegan, or low sugar, there will be an option for you. These filling snacks are great for on the go.

Similarly, protein powders are an easy way to intake protein and are great to help repair muscle after a workout. It has been shown that a large single dose of 25 g of protein within the hour of exercise, can increase muscle protein synthesis.

If you are wanting to incorporate protein into your staple diet, you can easily add it to your plate. When most people think of protein they will think of lean meats, but there are plenty of sources for all dietary requirements. Eggs, greek yogurt, peanut butter, lean poultry and fish, chickpeas, oats, and quinoa all provide high-quality protein sources. 

When you’re choosing your protein source, be sure to pay attention to the food’s fat content as things such as red meat and nut butter, whilst high in protein may also be high in saturated fats.