Tag Archives: Nutrition

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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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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How to Refuel the Right Way after a Workout

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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Photo courtesy of Avery Watts @ flickr.com

8 Tips and Tricks to Become a Healthier Grocery Shopper

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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Image courtesy of Ambro / FreeDigitalPhotos.net

Why Should You Take Nutrition Seriously?

When you think about nutrition, what do you think about? Do you think about the foods that you put into your body? Do you think about vitamins and minerals? You may not even think about nutrition very often at all. If you don’t give much thought to nutrition, you should. Good nutrition is an essential part of a healthy lifestyle. So, why should you take nutrition seriously?

What Is Nutrition and Why Is It Important?

Nutrition can be defined as: “The process of providing your body with nutrients such as protein, carbohydrates, fats, vitamins and minerals”. Food is where your body gets all of the energy, vitamins, minerals, proteins, and fats that it needs to be healthy. Without the right level of nutrition, you could be overweight or underweight. Your energy levels and even your health could suffer from lack of proper nutrition. Even things such as the luster of your hair and the strength of your fingernails are all tied into nutrition.

Good nutrition should be a part of an overall healthy lifestyle. When you combine proper nutrition and exercise, you’ll be taking two big steps towards optimum health and vitality. Think of your body like a car — just as you give your car maintenance to ensure that it runs smoothly all the time, you need to do the same for your body. By fueling (feeding) your body the right way and staying active, you can expect a long and healthy life. So, how do you make sure you are providing your body with the proper nutrition?

How to Nourish Your Body

The best way to give your body everything that it needs for optimal health is to eat a variety of foods. Fresh foods, like fruits and veggies, are great, but you also want to add in various proteins, carbs, and fats. Using real foods, like meats, veggies, and fruits, to get your nutrition is ideal. A good rule of thumb is to have as many colors on your dinner plate as possible — after all, variety is the spice of life, and a variety of foods ensures that your body gets all of the necessary nutrients. However, sometimes it’s difficult to eat a well-rounded meal — our lifestyles simply do not always accommodate that. In instances where you cannot eat real foods, you need to turn to engineered foods, like our protein bars.

Our nutrition bars are scientifically-engineered to help fuel your body. They are designed to give you a good balance of carbs and proteins to help meet your nutritional needs.   They are also gluten free and free of artificial sweeteners or colors. When you don’t have time to sit down for a full meal, or after you finish a hard workout, grab a bar and refuel your body. Your body is a temple, and it is up to you to take care of it and keep it properly nourished. Contact us today at Promax to learn more about proper nutrition and how our nutrition bars can be a part of your daily diet.

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Image courtesy of healthnutrition / flickr.com

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