Category: Macronutrients

Top Foods for Faster Muscle Recovery

Sore muscles are a given after any intense workout but filling yourself up with pro-recovery foods will help alleviate the pain and time spent recovering. What foods will help me recover faster, you ask? Add these 6 categories of nutrient food to help recover the right way.

Continue reading “Top Foods for Faster Muscle Recovery” »

The Secret To Fulfilling Those New Year’s Workout Resolutions

For many of us, no matter how devoted we are to our routines, when the holidays come around we can’t help having that extra slice of turkey or ham. And while rich foods help to make the season bright, they inevitably fuel the urgency of our New Year’s resolutions.

Now that 2014 is behind us and a bright, shiny 2015 ahead, it’s time to fulfill those resolutions. But before you hit the treadmill, however, a little planning can ensure your workouts are more productive.

Not All Nutrition Is The Same
Most of us know that not all food is the same. Nutritionists tell us the optimal means of achieving good health and wellness is through whole food sources – that we should have a balance of fruits, vegetables, protein (lean animal or vegan), and healthy fats.

Engineered foods, on the other hand, are alternative sources of nourishment either intended for times when whole food sources are unavailable, or when there is a need for strategic fuelling.

For those of us serious about a training or fitness regimen, strategic food resources offer an excellent way to help achieve a balanced diet in relation to an active lifestyle.

Strategic Nutrition Is Precision Nutrition
Strategic food sources offer the essential nutrition your body needs specifically in regard to the needs of grueling physical activity and sports training.

Some of the key advantages precision nutrition offers to those who lead an active lifestyle:

  • Digestibility – precision food sources offer the most nutrition while making the processing and absorption of these nutrients easier and more efficient for the body
  • Macronutrient rich – because the human body behaves very differently when active, precision food sources are able to supply the unique needs of bodies engaged in sustained activity

Precision food sources allow you to align your body’s needs when engaged in the stress of serious physical activity. Marrying the ease of digestibility with the nutrients needed to go the distance, precision nutrition allows you to get the maximum in reliable energy support when you need it.

Those Controversial Carbs
Carbs have gotten a lot of negative publicity lately. But the truth is simple: carbohydrates are an essential macronutrient.

Of all the macronutrients – protein, fat, carbs – carbohydrates have a unique and vital place in energy production. Unlike the other macronutrients, carbs can be turned into adenosine triphosphate (ATP), the high energy molecule that is the basis of all muscle growth and activity, with or without the presence of oxygen.

Carbs At Rest, Carbs In Motion
In ordinary circumstances, the body makes us of fats and carbs to supply the energy for movement. When at rest, the mix averages about 70% fats and 30% carbs. When the body is active (reflected in an increased heart rate), the intake of carbohydrates increases. During high-intensity exercise, the body uses almost 100% carbs to produce ATP.

As you get ready to hit the gym this January, understanding the way your metabolism responds to the demands you make on it is critical to ensuring its optimal performance. Promax understands that precision nutrition is the key to getting the most from your workout. Available in a wide array of flavors, each bar delivers complete protein – free of gluten and artificial sweeteners.

Promax: precision nutrition for every active lifestyle.
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Nutrition Bar versus a Full Meal

When you add working out into your weekly routine, it is hard to determine when you should consume a nutrition bar or just eat a real food meal. There are many good reasons to choose one over the other, but sometimes there are advantages, depending on the time of day, situation, and where you plan to work out. There is also the choice between the types of nutrition bars, as there are many.

When Eating a Full Meal Is Best

If you plan to work out close to home, it is often better to eat a meal 30 to 40 minutes before your workout. Your meal should be well balanced and not too large. You want to eat until you are satisfied, not stuffed or sluggish. When planning the meal, ensure you have the ability to start working out shortly after the meal.

What to Eat

This meal should be a balanced one, with high carbs, a medium amount of protein, a small amount of fat, and low in fiber. The carbs will feed the brain and muscles before the workout, which also gives you energy. Protein also gives you energy and makes you feel full during the duration of the workout. Protein is good for the muscles to preemptively prepare the muscles before the workout. Fat is another form of energy for the body. Though low fat is on the lips of most dieters, eating healthy fats that are in some oils (such as olive oil) and nuts is part of a balanced diet. When considering your meal, plan to consume something with 8 grams of fat or less. When choosing your meal, try avoid fiber as it slows digestion and can cause digestive upset during your workout.

When Eating a Nutrition Bar Is Best

If you have little time and have to rush from one place to another in a hurry, you are better off eating a nutrition bar before working out. This way, you can eat the bar on the way to the gym, without taking time away from your workout. Many gyms also sell nutrition bars inside, so, if you are really in a rush, you can buy one there and then head straight to your fitness machine of choice.

What Type of Nutrition Bar to Choose Pre-Workout

Because working out takes energy, you will want a bar high in carbs. Most bodybuilding forums recommend between 20 and 50 grams of carbs prior to a workout. Carbohydrates are essential for fueling your workout and preventing muscle breakdown (catabolism) during strenuous workouts. Also be sure to get high quality protein, paired with very little fat. A macro-nutrient breakdown of roughly 40/30/30 (carbs/protein/fat) works great, like a Promax Original bar.  Plan to eat your nutrition bar 20 to 40 minutes before your workout for the best results.

Post Workout: Food or Protein Bar

Post workout calls for protein paired with fast digesting carbs. The protein helps your muscles recover and heal. This is very important when it comes to building muscles and possibly preventing muscle soreness. Because your body benefits from the protein right away, you really should have your post workout meal within 10 minutes of the end of your workout. In many cases, this is too soon to eat a real food meal, so eating a protein bar makes a lot more sense.

For more information on our delicious, healthy bars, contact us at Promax.

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How To Calculate Your Calorie Consumption Based On Your Body Type & Fitness Goals

Whether you are trying to gain, lose, or maintain weight, the proper mix of diet and exercise will help you achieve your goals. In order to succeed in your effort, it is important to monitor your calorie consumption. The three primary macronutrients that provide calories and energy for your body are carbs, proteins, and fats.

To lose weight, it is necessary to keep your calorie intake lower than your total calories burned each day. Aim to lose no more than one to two pounds per week in order to stay healthy.

If you are looking to maintain weight, you will need to stick to a certain amount of calories each day. Take your current weight in pounds and multiply by 15 to find the magic number.

Finally, if you want to put on weight, it is important to consume an adequate amount of protein in addition to taking in more calories. Analyzing your current workout routine and diet will help you see what you can do to put on pounds.

Infographic - How to calculate your calorie consumption based on your body type and fitness goals
 

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Why the Combination of Carbs + Protein Is Essential

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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5 Most Commonly Asked Questions about Protein

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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What Are Macro Nutrients?

When you hear people talking about macro nutrients, you may not know what they are talking about. Large nutrients, like a couple of extra-large nutrition bars? Well, not exactly, although our nutrition bars can definitely help. Nutrients are different substances your body needs to grow and maintain itself. Macro does mean large, but the term macro nutrients does not refer to the size of the nutrients. The term is referring to quantity. Macro nutrients are, specifically, nutrients that are needed in large amounts.

The Specific Macro Nutrients Needed and Why

There are three specific macro nutrients that your body needs for survival:

  1. Proteins, which provide 4 calories with every gram consumed
  2. Fats, which provide 9 calories with every gram consumed
  3. Carbohydrates, which provide 4 calories with every gram consumed

There are various reasons why you need each one of these macro nutrients. Understanding the function of each macro nutrient for your overall health can help you better choose the foods you consume.

Proteins are needed for:

  1. Maintaining healthy immune system functions
  2. Repairing tissues
  3. Manufacturing enzymes and hormones
  4. Preservation of lean muscle mass
  5. Energy
  6. Growth

The USDA recommends that you get between 10-35% of your daily calories from proteins. You will find proteins in foods such as meats, fish, poultry, cheese, legumes, nuts, seeds, milk, and various vegetables.

Fats might seem like an unnecessary part of your diet, but they are needed for:

  1. Maintenance of cell membranes
  2. Cushioning for internal organs (think shock absorption)
  3. Absorbing vitamins A, D, E, and K, as well as carotenoids
  4. Energy
  5. Growth
  6. For taste and stability in different foods

The USDA recommends that between 20-35% of your daily calories should come from fats. There are three types of fats: trans fat, saturated fat, and unsaturated fat. In general, the less trans fat and saturated fat you have in your diet, the better, due to the increased risk for heart disease. Unsaturated fat can actually reduce your risk of heart disease. You can find fats in nuts, seeds, meats, poultry, butters, oils, milk items, salad dressing, fish, and grain items.

Carbohydrates are needed for:

  1. Fuel for your body
  2. Energy
  3. Helping the brain, muscles, central nervous system, and kidneys function
  4. Assisting in eliminating waste and maintaining the health of intestines

Your body needs more carbohydrates than any other macro nutrient. They are the primary energy source for your body, and they are stored in your muscles and liver for later use. The USDA recommends that between 45-65% of your daily calorie intake should come from carbs — which may seem a bit on the frightening side, when you think about the havoc carbs can wreak on your weight loss plans. However, in moderation and consumed in the right form, carbohydrates are a useful and very essential part of your daily life. You will find carbs in fruits, grains, potatoes, milk and yogurt (in the form of lactose), and in many vegetables.

An important thing to remember about carbohydrates is that fiber is a type of carb that your body is unable to digest. However, fiber aids in the removal of waste from your body, and high-fiber diets reduce your risk for heart disease, as well as obesity — so, not all carbs are bad for your body.

Contact us today at Promax to learn more about our new and improved protein bars and how they can help your body get the macro nutrients it needs.

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Image courtesy of the Promax Nutrition website