Category: Nutrition

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What to eat Pre & Post Workout

Most people know that it is important to give your body the proper nutrition it needs but some might not realize the importance of what you eat before and after a workout is also important. When you fuel your workout with the proper nutrition you will help maximize the benefits of all your hard work during the workout.

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Ketogenic Diet – Good or Bad?

Eggs - sunny side up with pancetta bacon bits and fresh avocado.

The Ketogenic Diet is based on a very low carbohydrate intake and a very high fat intake. When you do this it puts your body in ketosis, which is a state in which your body burns fat, rather than carbohydrates for fuel.  The Ketogenic Diets guidelines insist for a ratio of four grams of fat for every one gram of protein or carbohydrate.

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Paleo Diet: Good or Bad?

Raw tenderloin steak with seasoning, garlic, and asparagus

The insanely popular Paleo diet cuts out dairy, legumes, grains, and processed junk foods in favor of nuts, meat, and other foods said to be preferred by our ancient ancestors.  The concept behind the Paleo Diet is that Humans evolved on a diet very different from today. Therefore, it is argued that to be healthier, leaner, stronger and fitter, we must change our diet and remove foods that the cavemen couldn’t eat. The diet promises that you will have more energy, weight loss, and clearer skin. While the Paleo Diet might have good qualities let’s take a closer look to see if it is actually good for you.

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Which Is Better? Protein Shakes or Bars?

Protein shake advantages

Protein energy bars and shakes each have passionate bands of adherents in the fitness community, with aficionados of each willing to swear by their chosen supplement, but which one is really better?

Both. Protein bars and shakes each have their advantages, and which one is best for you really depends on your individual needs and fitness goals.

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Everything You Need to Know About Squats

High protein nutrition bars

Check any fitness blog and between articles on the best high protein nutrition bars and secrets for the perfect workout, and you’ll probably see dozens of entries about squats. In the past few years, squats have become an incredibly popular exercise in the fitness world, thanks to their ability to engage multiple parts of the body and give them a strenuous and effective workout.

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Eight Quick & Healthy Breakfast Ideas

Quick & Healthy Breakfast

Breakfast is the most important meal of the day, so skimping on it simply isn’t an option. To stay in good health and to get into optimal shape, eating a good breakfast each day is a must.

This can be difficult if you have to hit the ground running each day – getting kids to school or clocking in early at work. Luckily, there are many great options for a quick and healthy breakfast, including nutritional bars and shakes and more traditional fare.

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Tips for Staying Physically Fit and Motivated During the Summer Months

Staying Physically Fit

Working out during the hotter summer months can make you want to retreat to the indoors and avoid going outside until fall. However, with some minor adjustments, you can maintain your routines and stay fit. If you are going to train outdoors, you will want to avoid the hottest parts of the day, which are from around 11 a.m. until 5 p.m.

It is recommended to work out early in the morning before heading off to work. Not only is it much cooler outside, your body will have increased energy and higher cognitive functioning throughout the day. If you are unable to get to your routines at this time, consider doing them in the evening after the sun has started to set.

If you are a night owl, you could even get in your workout routines in the evening, when it is much cooler. Just remember to wear reflective, brightly colored, or white clothing, and carry a flashlight to make it easier for motorists to see you.

One viable alternative for summertime workouts is to spend more time swimming and in the pool. There are plenty of water-type physical fitness exercises you can perform to help maintain and improve your abilities.

Regardless of the outdoor routines you prefer, remember to slather on the sunscreen and reapply frequently to protect your skin. You should also wear a baseball cap to shade your eyes, and UV protectant sunglasses. Take time to rehydrate yourself while working out by drinking plenty of water. Most people suggest drinking a small amount every fifteen minutes.

If you simply cannot handle the heat of the outdoors, look for a gym or fitness center in your area that offers short-term summer memberships. These facilities offer the comforts of air conditioning and access to a wide array of equipment you can use to ensure your entire body gets the attention it needs.

Workout Bars

If you are finding it hard to stay motivated, even with these various options, try implementing these tips:

  • Start listening to music to liven up your mood and motivate you to exercise.
  • Take time out to reward yourself for reaching fitness goals. Schedule a massage, go shopping, have a “cheat” day, or anything else you like.
  • Set easy-to-obtain goals. During the summer months, you will want to adjust your short-term and long-term goals. It can be harder to set higher demands on your body and, if you fall short, you can be discouraged and lose your motivation. For instance, if a short-term goal is to shed 10 pounds in a month, you might want to adjust this to losing a minimum of a pound a week for 10 weeks.
  • Don’t punish yourself if you skip working out for a day or two. If it is simply too hot outside, and you need to stay indoors, avoid feeling guilty about it. Instead, do some pushups, sit ups, or house cleaning to get in some physical activity.

After intensive workouts during the summer and throughout the rest of the year, remember to refuel your body with workout and sports nutrition bars from Promax Nutrition. Order yours today online, or call us at (888) 728-8962 for further help in selecting the right bars to fit your needs.

Diets For Different Training Regimens

Veggies

Everyone knows that guys who lift a lot of weights are always talking about protein. It helps build muscle and quickens recovery time, so there actually is a reason these guys make protein sound as essential as water to their everyday lifestyle. But not everyone is throwing around serious weights every day, and not everyone wants to get huge muscles. There are plenty of different workout routines out there, and as you might have already guessed, they all require a modified diet to be effective. Check out some of the more popular workout regimens and their respective diets.

Endurance Sports

Training for endurance events like a marathon, ironman, or a long bicycle race means you are going to need a lot of energy. As with any diet, you should be getting your calories from a mix of carbohydrates, protein, and fat, but you’ll be focusing more on carbohydrates. That’s because carbs are the perfect fuel for endurance trainers. They’re easily digestible and your body can use them quickly, staving off early fatigue and providing energy. Make sure that you get your carbs from healthy sources like whole wheat bread, legumes, nuts, or vegetables, and avoid white bread, sugary cereals, cakes, or refined potato products. And keep in mind that you’ll still need a healthy amount of fat and protein in your diet.

Weightlifting

As we mentioned before, protein is king if you’re looking to pack on muscle. That means you’re going to want to up your intake of lean protein, while still avoiding bad carbs and sugary snacks or drinks. That means lean beef, skinless chicken, eggs, cottage cheese, and yes, your whey protein supplement. But there’s no need to go overboard, because while protein is extremely important for muscle growth, your body can only utilize so much of it for protein synthesis. So a protein supplement after your workout is great, but there’s no need to be adding that 40-50g protein shake to a diet that’s already full of protein.

Sprinters

Sprinters have to walk a fine line, keeping their bodies in peak physical shape without adding on the muscle mass that weightlifters are looking for. Still, they do need to prioritize protein in their diet. That’s because unlike long distance runners, sprinters don’t need large quantities of carbohydrates in their diet. It’s also recommended that you get these carbs from clean sources like vegetables, sweet potatoes, or whole grain bread and oatmeal. And remember that the carbs will give you an energy boost, so look to time the majority of your carb intake around training or events.

Remember that no matter what you’re training for, a healthy diet will always have some balance to it. Your body needs calories from a variety of different sources, and you won’t see the results you want if you’re cutting carbs or fat out of your diet altogether. That being said, the best way to help your body recover after a tough day of training is with a supplement like our protein bars. They’ve got all the protein and nutrition your body is looking for!

The Importance of Snacking Throughout the Day

Healthy snacking tips

When you were a kid, did your mom ever scold you for eating between meals? Her heart may have been in the right place, but it turns out she was wrong: Not only will snacking not spoil your meal, it’s also an important part of staying healthy and losing weight.

Snacking Keeps Blood Sugar Balanced

Maintaining a consistent blood sugar level is an incredibly important part of staying healthy. Three to five hours after eating, blood sugar levels take a dive, slowing down our metabolism. When our blood sugar undergoes constant dips and spikes, it increases our chances of developing serious health problems like insulin resistance, Type 2 diabetes, heart disease, high blood pressure, and obesity.

One of the best ways to keep your blood sugar steady? Snacking, especially if you eat a consistent amount of carbs.

Snacking Prevents Overeating

We all sometimes get hungry between meals. When we don’t slake our hunger with a little snack before mealtime, those hunger pangs are more likely to make us overeat. If you’re feeling bad about grabbing a snack a couple of hours before lunch or dinner, don’t – instead, grab something rich in carbs like fruit or whole grains, and combine it with nuts, dairy, or other protein-rich foods. Not only do these food contain important nutrients, they’re also the most filling.

Snacking Helps Us Lose Weight

It may sound counterintuitive, but snacking is one of the best ways to start losing weight. Specifically, moving from a schedule of a couple of big meals to one with smaller, more frequent meals throughout the day helps us keep our intake and output consistent, and makes it less likely that we’ll overeat. The trick is to keep your meals small, and space them out consistently throughout the day.

Snacking Improves Mood and Helps Us Focus

Remember what we said earlier about blood sugar drops and slowed down metabolisms? After your body burns through the food you’ve ingested, the body reacts by slowing down, which leads to crankiness, tiredness, and an inability to concentrate. Grabbing a snack between meals will keep your energy levels up and prevent the onset of foul moods that affect productivity and make the day seem longer.

Good snack foods

A Few Tips for Snacking

Snacking may be good for us, but that doesn’t mean that every type of snack is healthy. Candy bars and other sugary snacks should be avoided as much as possible; not only do they pack on the pounds, they also burn up quickly, leaving you more hungry and cranky than you were before you grabbed a snack.

The best in-between meal snacks are ones that are rich in protein and amino acids (cheese, meat, tofu), carbohydrates (fruit, honey, whole grains, vegetables), and/or omega-3 fatty acids (fish, yogurt).

If you’re looking for the perfect, healthy snack to keep your energy up and help you lose weight, Promax Nutrition bars are the perfect choice available in many different flavors and varieties, including lower sugar. Learn more by looking through our website today.