Author: Gina
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Using the hand portion method to track food
Whether your goal is losing weight, building muscle or just maintaining you current weight, there are different ways to track your food. Today, we are going to talk about using your hands to help you track. This is a perfect ‘entry level’ method if you’ve never tracked beforehand and is a nice transition into becoming… Read more
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The importance of consistency
Perhaps you had a couple of easter eggs this weekend. I know I did- it’s common to look back at this with feelings of shame or guilt. What I hope to achieve from this week’s newsletter is the understanding that it simply doesn’t matter if sometimes you indulge, what’s important is our long-term decisions and remaining consistent… Read more
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Omega 3s
Short for Omega 3 Fatty Acids, Omega 3’s are a type of fatty acid found in food, predominantly fish. They are what is known as essential, meaning we must get them from our diet. There are many fatty acids included in the Omega 3 family but the most relevant ones are known as: ALA is… Read more
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Protein
Protein is considered the ‘building blocks’ of our body. Encompassing a plethora of roles within our body, including but not limited to, repair and rebuilding of our muscles, giving structure to our bodies and the transport of substances around the body. Proteins can be anything from antibodies in our immune system to neurotransmitters in our… Read more
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Creatine
Creatine, alongside caffeine are the two most researched ergogenic aids for athletes. Since we’ve covered caffeine, it seems fit we cover the other. Creatine itself is a naturally occurring substance within red meat and seafood. If you read our previous Carbohydrate newsletter you will be aware of the molecule ATP, but for those of you… Read more
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Beta-Alanine
Beta-Alanine is an amino acid that is produced in the liver that also can be ingested via foods such as poultry and meat. Independently, Beta-alanine is not considered an ergogenic aid for sporting performance, but is the precursor to Carnosine synthesis, increasing the levels of Carnosine within the body.So… Why don’t we just take more… Read more
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Caffeine
This week we will be diving into caffeine which is, in our opinion, one of the most underrated and simultaneously over-exploited supplements for enhancing sport performance. According to the International Society of Sports Nutrition, when caffeine is consumed 60 minutes before exercise at a dosage of 3-6mg/kg of body mass it tends to show the biggest… Read more
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Carbs
What is a carbohydrate? A carbohydrate in its most basic form is carbon, hydrogen and oxygen atoms in specific ratios and amounts to form different types of carbs. Carbohydrates encompass a plethora of benefits including a reduced RPE (rate of perceived exertion), an increase in endurance capacity, delaying fatigue and preventing hypoglycemia (low blood sugar).… Read more