What Are the Benefits of a Gluten-Free Diet?

October 28th, 2014 by Promax Nutrition

You may hear a lot about being “gluten free” in the news and see menus offering gluten-free meals when you go out to eat. However, what does it mean to be gluten free and how does it affect your body? Gluten is a general term that is used to describe the proteins that are found in wheat, rye, barley, and triticale, which is a cross between wheat and rye. People suffering from celiac disease go on gluten-free diets to alleviate or eliminate some of their symptoms, including:

  • Fatigue
  • Diarrhea
  • Joint and muscle pain
  • Abdominal pain
  • Migraines

A gluten-free diet is necessary for people with celiac disease, which attacks your small intestine when gluten is ingested. Although only one percent of the population has celiac disease, it is four times more prevalent than it was 60 years ago. Additionally, a gluten-free diet can be beneficial for those with autism, ADHD, or people who have wheat allergies. Learn more about foods that are naturally free of gluten so that you can consider the benefits of cutting it out of your diet.

Learn the Benefits of a Gluten Free Diet

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How to Improve Your Pre and Post Workout Nutrition

September 10th, 2014 by Promax Nutrition

Taking care of your body is essential so that you can make the most out of your daily workout routine. In order to make sure that your workout is effective you will need to be intelligent with your pre- and post-workout nutrition plan. Not only do you need to know what vitamins and minerals you need to boost your energy and speed up recovery time, it is also good to have a plan for what food you will eat to meet your goals.

Prior to your workout, eat foods that will provide you the energy you need to reach your maximum potential. Doing so will allow you to complete more reps and lift heavier weights. A half hour before you plan to workout, choose an easily digestible protein and a fast carbohydrate. Examples include:

- A glass of skim milk

- Low fat milk and a banana

- Protein smoothie

- Low fat string chees with an apple

- Hard boiled egg and fresh fruit

- Non-fat yogurt with low fat granola

Foods that are low in fat and fiber before your workout can help you reach peak performance levels when you need them most. After your workout you want to restore your glycogen stores in your body in order to recover your muscles. Since your body uses sugar stored in your muscles and blood for energy during a workout, you’ll need to replenish your levels once you are done. Examples of post-workout foods to eat include:

- Vegetables and chicken

- Quinoa

- Protein bars

- Turkey wrap

- Tuna

- Chocolate milk

With proper pre- and post-workout nutrition you will be able to get the most out of your workout routine each and every time.

 

 

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Why the Combination of Carbs + Protein Is Essential

August 28th, 2014 by Promax Nutrition

A good diet that allows you to lose weight relies heavily on striking a balance. This means you need to find the right amount of carbs and protein to support your metabolism. Luckily, it is not hard to do this, since you can add nutrition bars, vitamins, and healthy meals to your day to be successful in gaining muscle and losing weight.

Getting the right amount of protein is essential for the growth of muscle, hair, skin, and bones. Your body cannot store the protein that comes from foods, so you have to make sure you are eating enough of it each day. When you add protein to your diet, make sure it falls under the complete protein category. This includes poultry, fish, red meat, and milk. Some plants offer incomplete proteins, which are still helpful. For the best results, you should eat a variety of high protein foods throughout the day..

Fiber, sugars, and starch are all considered different kinds of carbohydrates. Carbs provide energy to the body and are essential to your health. The body converts complex carbs into simple carbs in the form of glucose, to fuel your brain and muscles. Most foods contain some kind of simple or complex carb. You can find carbs in milk, honey, fruits, vegetables, grains and beans. For the best results, avoid processed foods and get your carbs from fresh, whole foods.

Protein and carbohydrates work together to keep your body healthy and functioning. The carbs you eat give you energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together. Simply put, without carbs, your body would not be able to function. In addition, without protein, you could not build muscle or grow skin and hair. They are equally essential!

This is why it is important to eat a combination of protein and carbs, especially around your workouts. Eating a good balance of both protein and carbs allows you to build muscle faster, which means you will burn more calories while active and at rest. This, in turn, helps you to lose weight and speed up your metabolism. The more active you are, the more important your daily nutrition is. It’s important to eat the right foods, nutrients and calories to support your fitness goals.

When you focus on your health, you must make sure you eat the right foods. To get your daily serving of carbs, you must consume 3 to 8 servings of whole grains, 2 cups of fruit, and 2 1/2 cups of vegetables. To get enough protein, you must eat several servings of complete proteins per day. Great sources of protein are: low fat dairy, chicken, turkey, fish, lean red meat, eggs and egg whites, isolated protein powders, tofu, tempeh, nutrition bars and isolated vegetable protein powders.

A well-balanced meal should offer a decent amount of protein and complex carbs. The easiest way to do this is to eat meals that include a lean protein, lots of vegetables, a small serving of grains, and a dash of healthy fat. Meals using this combination will retrain the body to start burning off fat and keep you energized.

For more information on how our delicious bars can help you maintain proper nutrition, contact us at Promax Nutrition.

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How to Refuel the Right Way after a Workout

August 21st, 2014 by Promax Nutrition

Refueling after a workout is important for muscle growth and recovery. You can achieve this with a protein bar built for your goals, a real food meal, or a protein smoothie. The type of food you eat is not as important as the nutrition of that food or the timing. There are three critical things to consider when strategizing your meal: timing, macronutrient breakdown, and food source. If you time your post-workout meals appropriately and eat the right foods, you’ll see optimal results from your fitness efforts.

  1. The timing of your post-workout meal is very important. You need to eat right away after a workout in order to refuel muscle and stimulate adaptation. In most cases, the timing of your post-workout meal will dictate the type of food available. This is why keeping protein bars on standby is important.
  2. The nutrition of the post-workout meal is as important as the timing. Most nutrition experts recommend a meal with a combination of carbs and protein and very little fat. The protein is essential for building new muscle, which in turn causes the body to burn more calories at rest. This raises the metabolism. The carbs in the recovery meal are important to refill glycogen in your muscles and liver. The post-workout meal should be low in fat. It has to be able to be digested quickly, whereas foods high in fat sit in the stomach and intestines for a longer time. When choosing your meal, make sure it has at least 20 to 25 grams of protein for women, and 30 to 45 grams for men.
  3. The type of food you choose depends on where and how you are working out. If you’re at the gym, having a nutritious post-workout smoothie is a great option. However, you must make sure that it has little to no fat in it. This might be hard to do when purchasing a smoothie from a vendor. Another option is to choose a protein bar that is right for your needs. You can choose to eat a real food meal, especially if you work out at home. Foods high in protein include chicken, turkey, lean red meats, eggs, dairy and tofu or tempeh..
  4. Meals that come after the post-workout meal should go back to your normal, balanced diet. It is important to make sure that you are eating enough carbs and fats in your diet. Fats are essential to a healthy diet. According to a study in the Journal of the American Medical Association, fats protect against insulin resistance and give the body energy. Therefore, you should make sure your diet contains a balance of healthy fats, carbs, protein, and vitamins.

Following these steps will help you to build muscle effectively after workouts. Over time, you will notice that you have more energy, have a lower body fat percentage, and have a higher metabolism. This means that you will burn calories faster if weight loss is a goal.. Adjust the number of calories you eat each day to make sure you are supporting your nutrition and activity needs. .

For more information on proper nutrition post-workout, contact us at Promax Nutrition.

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How to Improve Your Pre- and Post-Workout Nutrition

August 14th, 2014 by Promax Nutrition

Your muscles need proper fuel in order to improve size, strength and function, which means you need to choose the correct type of protein bars and food, pre- and post-workout. The more intense the workout, the more strategic you need to be regarding nutrition in order to maximize your time in the gym. Two main nutrients play a part in this process: carbs and protein. Both are required for your body, and muscles, to function properly. In addition, you should make sure to get a good mix of other vitamins and minerals, as well.

  1. Eat one to two meals prior to working out. This ensures your body has the fuel it needs to complete the workout. Women should include 20 to 30 grams of complex carbs paired with 15 to 20 grams of protein. Men should include 30 to 40 grams of complex carbs and 25 to 30 grams of protein. The best foods to include are lean proteins, vegetables, sweet potatoes, grains, beans, or dark colored berries.
  2. Taking protein prior to a workout will ensure that you protect your hard-earned muscle during your workout.. You can incorporate a protein powder in a shake or smoothie, or you can opt for a protein bar. If you are unable to eat a real food meal, this is a great option to fuel your workout. Be sure to combine some faster digesting carbs with your  protein shake, and check the macronutrient content on your protein bar.
  3. Post-workout meal planning is very important for optimal muscle growth. Here too, your meal should consist of both protein and complex carbs. The meal should include slightly more carbs than protein and very little fat. Men will need 30 to 45 grams of protein and women should aim for 20 to 25 grams.
  4. Fats are essential to a balanced diet, and are actually good for you in moderation. However, try to avoid them during the post-workout period. Consuming fats after working out can cause food to sit in the stomach and intestines, forcing your body to absorb the carbs instead of storing them.
  5. Another important factor in your pre- and post-workout meals is timing. You should consume the pre-workout meal 30 to 60 minutes before working out to ensure digestion. Eating too soon before a workout can cause digestive upset, and eating too far before a workout will result in ineffective fueling. Post-workout, you should eat immediately. Many experts recommend consuming a protein bar before exercise and a fast digesting protein smoothie after.

Ensuring that you eat properly before and after a workout can help you to see the results of your hard work much faster. Timing, and ensuring you reach the optimal amount of protein and carbs is essential to success. High intensity workouts demand higher carbohydrate fueling. Around your workouts is the time to forgo a low-carb diet. To maximize energy, recovery and results, carbs are critical. This is why it is essential to balance your protein and carb intake, as opposed to limiting carbs. Another benefit of pre- and post-workout meals is that you have a variety of foods to choose from. You can choose to have nutrition bars and smoothies, or you could eat whole foods.

For more information on proper nutrition before and after working out, contact us at Promax Nutrition.

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How to Get the Most from Your Next Workout

August 5th, 2014 by Promax Nutrition

Working out — it is something that we all should be doing in order to live long and healthy lives. Unfortunately, many people do not work out enough. Others simply do not do a workout at all. Still others work out, but they aren’t working out in the manner that is best. For instance, they may be trying to lift too much, instead of starting slow and gradually progressing up in weight.. Promax is here to help you get the most out of your next workout because, let’s face it, our effective protein bars can fuel your workout, but they can’t do the workout for you!.

Make a Workout Work for You

Before we get into the tips for making your workout work for you, the first thing you have to do is come up with a workout plan. You may need a trainer to help you get started, but the important thing is that have a plan of attack that will help you to achieve your desired goals. Give yourself a pat on the back for taking action towards a long, healthy life, and strategize a game plan! Here are some ways to get more from your workout:

- Wear the right shoes. You may think that a pair of running shoes is perfect for every type of workout. You would be wrong. Running shoes are just that — made for running. So, if running is your workout of choice, or if it is a part of your overall workout plan, make sure you wear running shoes. Cross trainers are fine for lifting weights when you are at the gym, but these kinds of shoes are heavier than running shoes, and they don’t offer the same amount of support and cushioning. Choose running shoes for runs longer than 2 miles, choose Training shoes for your gym floor and boot camp workouts and for interval running.

- Know when to replace your shoes. Speaking of shoes, the average person can get about 400 miles out of a pair of running shoes. If you are on the heavier side, you can expect to get fewer miles before the midsoles have become too worn. Know exactly when you started using your shoes, then keep a running estimate of how many miles the shoes have. When you reach about 400 miles, it is time to buy shoes to ensure that your feet are always properly supported. Even if you don’t ever reach 400 miles, the man made materials of athletic shoes break down over time simply by being exposed to air. If your shoes are older than 6 months – irrespective of usage time – it’s time to spoil yourself with a new pair!

- Be consistent. Just like you had to choose a workout plan, you need to choose a time when working out will fit into your schedule. Research is conflicting; some suggest morning workouts when cortisol is high, and some suggest evening workouts to alleviate the stress from the day. Sometimes it’s just hard to arrange your workout at a convenient time. Therefore, the best time of day to work out is the time of day that you’ll actually do it! However, as long as you are getting off the couch and moving on a regular basis, the timing doesn’t really matter. Create a workout schedule that gives you the right amount of exercise at the time of day that is best for your busy schedule.

- Make sure you warm up before working out. This doesn’t necessarily mean stretching. What you want to do is get your body to a higher intensity level than when it is resting — but not as high as when you are working out. The name “warm up” is really misnomer. The goal of a warm up is to prepare your body metabolically for your workout. Take 10 minutes and gradually increase your heart rate through movement drills, walking or jogging around the block, or hoping on a piece of cardio equipment.

Contact us today at Promax to learn more about working out, fueling your body, and how our delicious, protein  bars can be a great addition to your healthy lifestyle. 

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Before and After a Workout — What to Eat

July 22nd, 2014 by Promax Nutrition

Exercise is a necessary part of a healthy lifestyle. Whether you are on a weight loss journey, trying to build muscle mass, or simply trying to maintain your current weight, you need physical activity. A strenuous workout is a great way to burn calories, build muscles, and get your body in shape. Eating right before and after a workout is also essential to healthy living. Here at Promax, we are committed to creating the best protein bars for before and after every workout. Our bars are  healthy and contain a nice balance of necessary carbs, proteins, and other nutrients. Snacking on one of our bars before or after a workout is a great way to fuel and refuel your body. Here are some other tips for pre- and post-workout nutrition.

- Remember: your body needs fuel before a workout. You might think that working out without eating means burning more calories. However, your body is going to get the energy it needs from somewhere, which means you could tap into muscle mass if you work out without fueling first.

- Before a workout, avoid a big, heavy meal. That is just more calories added to your diet and slows digestion keeping needed energy from your muscles. Instead, opt for something light and easy to digest, such as one of our bars. Similar to our bars, you want to include proteins and carbs, so some other good options include hard boiled eggs, low fat milk, bananas, brown rice, oatmeal, and apples.

- During your workout, it is important to stay hydrated. Keep water on hand and sip throughout your workout as you sweat those calories away. Since you have fueled your body the right way with a pre workout snack, you should be ready to maintain steady energy throughout the workout, so just remember to stay hydrated with pure, clean water.

- After your workout, your body needs refueling. The best time to refuel your body is right after you complete the workout. Again, one of our protein bars is a great choice. Packed with a nice balance of proteins, carbs, and nutrients, our bars will give your body the fuel it needs to restock energy stores and repair any potential muscle damage. You can then continue to refuel with other things as the day goes on. Some suggestions include: low fat proteins, multi-grain bread, healthy fats like olive oil and nut butters, steamed veggies, salad, and brown rice.

- Experiment with your nutrition before and after a workout. Research the different foods and discover which ones work best for your body and fitness energy needs. If ever in doubt, don’t be afraid to talk to your gym instructor or even your physician for ideas. It is possible to use engineered foods to fuel and refuel workouts but still enjoy real food, so find different recipes and give them a try.

Keeping your body fueled is a necessary part of fitness success. Exactly how you fuel your body depends on your personal preferences, workout needs and digestive profile. Our bars are not only packed with protein and essential nutrients, but they also pack a yummy flavor, to keep your taste buds happy, as well as your body.

Contact us at Promax today to learn more about our protein bars and how they can help you keep your body fueled.

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The Truth Behind 5 Workout Myths

July 15th, 2014 by Promax Nutrition

At this point in your journey to a fitter, healthier body, you probably have a pretty good understanding of nutrition — or you are at least learning about it. You know that your body needs the right balance of carbs, proteins, and other nutrients before and after a workout. You know that you can find that balance in our healthy protein bars, or you can find it in a selection of other foods. You know that your body needs a healthy diet, in general, as well as an exercise routine. When it comes to exercise, that is where your knowledge may be clouded. There are certain exercise myths sworn to be true, and Promax is here to debunk the myths and keep you on the right track.

  1. You can spot-train certain areas of your body, such as your abs. Well, you can target any area you want, but if you are looking for a six-pack, it doesn’t really matter how many crunches you do. If your abs are hidden behind body fat, until you get rid of the body fat, you will never see your abs. Instead of focusing on specific target areas, concentrate on a more full-body workout that is going to reduce body fat — then you will start to see the results you want.
  2. You must stretch, or you could be injured. Studies have shown that stretching is not a necessary pre-workout routine. It can help a little, but it may not necessarily increase your range of motion. In some cases, stretching too much can make you a bit unstable, which could lead to an injury. Also, research has shown that intense stretching before strength workouts actually decreases a muscle’s ability to generate force. Try a quick warm-up exercise routine to get your heart pumping and your muscles warmed up.
  3. You burn more calories during cardio with weights. While this is true, it’s not so true that you need to make it a necessary part of your exercise routine. In other words, holding weights during your cardio workout is going to burn a few more calories, but not enough to make a huge difference. What it will do is put you at a higher risk for a possible injury. The human body isn’t designed to have heavy hands or feet! Find other ways of burning extra calories, such as hopping on the treadmill at a faster speed.
  4. Exercising about 45 minutes every day will keep you healthy, no matter what. Sure, you need daily exercise. However, exercise isn’t going to keep you healthy by itself. If you exercise for an hour each day, but spend the rest of the day eating junk food and watching TV, your body is going to show the effects. Focus on a lifestyle change, instead of just adding exercise to your daily life. Exercise and healthy eating go hand-in-hand.
  5. “No pain, no gain” is the way to go. The truth is that it is fine for your workout to push you to the edge of your comfort zone — and even out of it. But if you are feeling intense pain during your workout, if you are on the verge of losing consciousness, or are otherwise completely uncomfortable, then you are pushing yourself too far. Your workout should test your limits, but never to the point of severe pain. Know your limits, and slowly expand your comfort zone over time.

Contact us today at Promax to learn more about exercise myths, nutrition, and how our  healthy bars can be a great addition to your daily workout routine. 

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5 Most Commonly Asked Questions about Protein

July 8th, 2014 by Promax Nutrition

Monitoring nutrition should be a part of everyone’s life. It is essential that we all know what we are putting into our bodies, from protein bars to sugar-packed sweets. Knowing the amount of calories, carbs, and nutrients your body receives on a daily basis will help you reach your body goals, such as losing weight, gaining muscle, or just being healthy. Protein intake is a crucial part of a healthy lifestyle. However, protein is not always easy to understand, especially when there are conflicting opinions about it. Here are 5 common questions about protein, so you can make informed decisions about your own protein intake:

  1. Can too much protein be harmful to my body? The short answer — yes, but only in certain circumstances. If you suffer from chronic kidney disease, then you need to stay away from a diet that is high in protein. However, if you are in general good health, and you want to pursue a high-protein diet, you should be good to go. Just make sure that you don’t go overboard with protein consumption — you can always talk to your doctor to review your dietary plan.
  2. Can I build muscles faster if I consume lots of protein? Protein can help you build muscles, but it can only do so much. When you consume a lot of protein, you may think that all of it is going towards building muscles, but the truth is that, once you reach a certain level, the protein will be converted into energy that is stored as fat. So, if you take in more protein than you need, you are not going to see muscles develop any faster than with an appropriate amount based on your needs and activity level.
  3. What foods are the best choice for protein? Our protein bars are a solid source of complete protein — you can easily meet your dietary needs by adding our bars to your daily food intake. However, if you want to eat “real” foods for protein, your choices are abundant. Eggs, meats, poultry, fish, dairy and tofu  are all great choices for giving your body plenty of whole food protein.
  4. I can’t get fat from protein, right? Wrong! Your body may have a harder time turning proteins into fat, but if you give it more protein than you need, you are probably feeding your fat cells. Be sure to find the right amount of protein per day based on your body goals, fitness level and workouts. Body fat is a reflection of calories in versus calories out. Too many calories in any form means an increase in your body fat
  5. Can my body only process a certain amount of protein at once? Everyone processes protein differently. There is some research that suggests you can only assimilate a certain amount of protein per eating, but the jury is still out. Your tummy is not counting grams of protein — that’s your job. Most likely, the amount of protein you take in is the amount of protein that your body is going to process. Keep it to a reasonable level and enjoy the benefits of protein without going overboard – otherwise you could end up eating more calories than you need for your daily intake..

Contact us today at Promax to learn more about our protein bars, and how they can help you take in enough protein without going overboard. 

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8 Tips and Tricks to Become a Healthier Grocery Shopper

June 26th, 2014 by Promax Nutrition

Knowing that you need to eat healthfully is easy — actually doing it: that’s another thing. We all know that healthy eating is the first step to a healthier life and body. But eating healthfully is not always easy, especially with all of the yummy foods you can find in any grocery store. Learning the right way to shop for groceries is your first step toward healthy eating. Healthy grocery shopping involves more than grabbing a box of healthy protein bars and calling it a day. Here are 8 tips and tricks to help you become a healthier grocery shopper:

  1. Plan your healthy grocery list. Before you ever step foot out of the house, have your grocery list ready and make sure it includes foods that meet your daily dietary needs. These should include veggies, fruits, lean meats, beans, poultry, and whole grain foods. Change things up each week by adding a new fruit or veggie to give your taste buds a treat without sacrificing health benefits.
  2. Stick to the perimeter. When you are in the store and shopping, stay away from the center aisles as much as you can. If you pay attention to the layout of most grocery stores, the center aisles is where you are likely to find the sugary, sweet foods — you know … the good stuff — that you need to avoid. Instead, shop the perimeter, because this is where you will find milk, meats, veggies, and fruits — the healthy stuff.
  3. Opt for single-serve packaging. You may have to pay a little more for a single-serving package, but it will be money well spent when you learn how to control your portions. Portion control is a key part of eating healthy, and single-serve packages of food, such as cheese sticks or precut veggies, ensure that you get just enough and never too much. Our protein bars are single-serve and pack a healthy punch to keep your diet on track.
  4. Shop for rainbows. The produce section should be the area where you spend the most time shopping. Try to create a rainbow of veggies and fruits in your basket! Choose a variety of colors, because each one provides different vitamins and minerals. The more colors you have, the better!
  5. Keep the grains whole. When shopping for breads and pasta, choose whole grain varieties. When you do venture into the center aisle for cereal, make sure you choose a whole grain option with less sugar and plenty of fiber.
  6. Dairy shouldn’t be fatty. When you hit the dairy section, choose low-fat or nonfat items. These include yogurts, milk, and cheeses, all of which help you meet your daily needs for calcium and vitamin D.
  7. Hit the freezer section! Frozen fruits and vegetables are picked and frozen at the peak of ripeness and freshness making them just a nutritious as fresh options. When you can’t get fresh, try out lots of great frozen options.
  8. Read the labels. If you are ever in doubt about one of your food choices, take a look at the label. Aim to choose options that have few ingredients. In this case, less if more! If the label is full of words that you cannot pronounce, put it back.

Contact us today at Promax to learn more about our protein bars and how they can help you meet your dietary needs without sacrificing your diet. 

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