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

December 18th, 2014 by Promax Nutrition

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.

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Analysis and Use of Recovery Bars

December 18th, 2014 by Promax Nutrition

Recovery bars are simply protein bars used for recovery after a workout. Though you could have anything with protein in it and dub it a recovery product, certain ingredients are proven to aid recovery more than others do. This is why eating recovery bars after a hard workout can be helpful when you are trying to build lean muscle. There are many factors to consider when choosing protein bars for recovery. If you decide to do this, you’ll need to carefully consider the nutrition of the bar and what you eat afterward in order to lose weight and build muscle effectively.

  1. Look for bars high in protein, and choose the amount of carbs based on your workout. For workouts that are high intensity or long in duration, you’ll want a bar with a higher percentage of carbs to provide glycogen to your “damaged” muscles. For low intensity workouts you’ll want to choose a bar that is lower in total carbs. Additionally, once you’re your workout is over, your muscles need the nutrition that a protein bar can provide..
  2. Do not eat a regular meal after a workout in conjunction with a recovery bar unless your calorie needs dictate it. This is where you need to choose. Eating a recovery bar, and then dashing off to eat a full meal, could sabotage your diet and workout. After a big workout eat a recovery bar immediately, then plan a real food meal 1-2 hours later.
  3. between How’s this: Strategize the size of your recovery bar based on the size of your workout. Bigger, harder and longer workouts demand more calories in your recovery bar. It’s also important to consider your overall daily caloric need when choosing your fuel. If your diet or workout demands fewer calories in your recovery meal, aim for approximately 150-300 calories. Bigger workouts can often demand more than 300 calories in order to promote optimal recovery.
  4. A 2010 study published in The International Journal of Sport Nutrition and Exercise Metabolism suggests that you need at least 20 g of protein after a workout to fully recover. When you choose a recovery bar, keep this number in mind.
  5. For post-running recovery, or recovery from a strenuous workout, make sure the recovery bar offers a 3:1 carb to protein ratio. This would suggest that you should look for a protein and carb-rich bar. However, after a normal workout, you should consider looking into a lower carb/protein ratio. For smaller workouts look for a 2:1 or 1:1 carb to protein ratio, like a Promax Original bar.
  6. The amount of calories you consume has a large significance. To lose weight, you must keep track of the calories going in and out. Calories going in include all of the calories in everything you eat and drink. Calories going out include the ones that you burn during regular activities and during a workout. Always choose your protein bar based how many calories you burned during the workout and your overall caloric goals.

For more information about recovering after a workout with one of our bars, contact us at Promax Nutrition.

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Fitness Tips for Beginners

December 18th, 2014 by Promax Nutrition

When you’ve got the best energy bars on your side, you might feel like you can conquer anything in your fitness endeavors. However, when you are starting out on the path to getting fit, you will have to start slow. If you go too hard too fast, you risk injury, burnout and unnecessary discomfort. In addition to this, fitness is a mixture of technique and diet. Here are some tips to take you from beginner status to pro in no time!

  1. Form a daily exercise habit. This means that your workout frequency is appropriate to your goals. If you are working out frequently, be sure to incorporate some days off. When you start to gain results, start focusing on different areas of your body on different days.
  2. Try new things all the time. Avoid getting stuck in the same routine. By engaging in different exercises and sequences you’ll keep your body from hitting a plateau. Focus on different areas of the body so that your body cannot fall into a groove.
  3. Relax when you work out. Being tense and straining can cause you to hurt yourself when working out. It also wastes a lot of energy that could have been applied to your workout routine. If you are having trouble relaxing while working out, try meditation or yoga prior to your routine, and then do it again afterward.
  4. Always sit, stand, and walk with good posture. It improves your mood and attitude. This also applies to your workout. If you mentally check out during this time, you are not working out to your full potential. This makes your workouts ineffective. Good alignment also reduces your risk of injury.
  5. Learn to breathe. Breathing is involuntary, but, while working out, you need to be doing it right. For better performance, experts suggest that you need to inhale for the rest phases, and exhale during the work phases. This is not as easy as it sounds, and it is something you’ll have to continually work at.
  6. Always be ready to set new goals. Hitting a slump at the gym or in your progress is hard to stomach. When this happens, you have to be prepared to change your goals and your workouts. Instead of hitting the exercise machines again, try out Zumba or go lift some weights.
  7. Wear functional footwear. Make sure your shoes are comfortable throughout your workouts. When choosing a shoe, head to an athletic store where you can speak with someone who knows which types of shoes are best for different activities.
  8. If your competitive nature is getting out of hand, try exercising for a few days with someone who moves at a much slower pace. There is no pressure or a need to compete, and you might just have fun doing it.
  9. Do all the activities that you hate or feel like you cannot conquer. This means struggling through exercises that you are not very good at. Over time, you’ll see more progress and might even come to enjoy those exercises.
  10. Avoid overeating when you first start out, especially if weight loss if your goal. Be sure to eat at regular intervals throughout the day aiming for 4 to 6 healthy meals and snacks.

For more fitness advice and tips, contact us at Promax.

Photo courtesy of dmscs @ morguefile.com

Photo courtesy of dmscs @ morguefile.com

 

The Best Exercises for Arm Day

December 11th, 2014 by Promax Nutrition

In conjunction with healthy energy bars, you can take arm day to the next level by switching up your workout routine. Changing your workout routine is essential for building muscles. The body becomes complacent, over time, when you complete the same exercises all the time. This contributes to plateaus. Avoid this by knowing when to change your routine and when to take a break. In addition, you can try some of the exercises below:

  1. Standing Dumbbell Reverse Curl: This exercise is just like the bicep curl, but it does it in a slightly different manner. Start by standing with feet about a foot apart and hold a dumbbell in each hand, with palms facing backward. Bend at the elbow and pull the dumbbell up to the front of your shoulder keeping the palm facing outward. You will end with the dumbbells in front of your shoulders and your palms facing forward. , Slowly lower the weights. Do 3 sets of 6-8 reps for size gains and 12-15 reps for strength and muscular endurance.
  2. Hammer Curls: Stand with the feet a foot apart and have a dumbbell in each hand at your side with palms facing your thighs.  Start with one side, bend your elbow and pull the dumbbell up to the front your shoulder. The dumbbell should be held with the weighted ends vertical so that your palm stays in the same position as the start. After you lower one arm, lift the other. Do 3 sets of 6-8 reps for size gains and 12-15 for strength and muscular endurance.
  3. EZ-Bar Curl: Stand with your feet one foot apart and hold and EZ bar bar in front of you with both hands, palms up. Bend at your elbows and pull the bar up towards your chin. . Hold the bar for one second and slowly lower it. Do 3 sets of 6-8 reps for size gains and 12-15 for strength and muscular endurance
  4. Chin-Up: To do a chip-up, you need a pull-up bar. Place your hands shoulder-width distance apart with your palms facing towards you. Pull yourself up to the bar at chin height by contracting your arms and back muscles.. Then slowly lower and do it again. You should be able to complete 3 sets of 6-8 reps. If this exercise is too hard, you can develop the necessary strength by performing the Reverse Grip Lat Pull Down exercise for a few weeks.
  5. Close-Grip Bench Press: You’ll need a weight bench and a spotter (for safety) to do this exercise. Place your hands approximately 6 inches apart on the  bar.. Take the bar off the pegs, lower it to the middle of  chest, and then push from your arms to return to the starting position again. The movement needs to be slow and controlled. Do 3 sets of 6-8 reps of this exercise for size gains and 12-15 for strength and muscular endurance
  6. The Dip: For this exercise, you need parallel bars. You can dip by holding yourself up on the bars with your arms, and lifting your legs under your buttocks. Lower your whole body slowly with your arms, as if you were doing a pushup (same arm movement). Do 3 sets of 8-10 for size gains and 12-15 for strength and muscular endurance . This exercise works your arms and upper chest muscles.

These are just a handful of exercises that you can try when working out on arm day. All of them are designed to build up arm muscle, not maintain what you have. Many of these exercises are the type that body builders use to add muscle mass to their arms. You should take a few rest days after completing these exercises and focus on a different part of the body.

For more great exercises and nutrition advice, contact us at Promax.

Photo courtesy of jllfitness @ morguefile.com

Photo courtesy of jllfitness @ morguefile.com

6 Tips for Working Out the Right Way

November 3rd, 2014 by Promax Nutrition

Working out — we all need to do it, and in many cases, we avoid it. Working out is strenuous exercise, but the benefits are unbeatable. Healthy protein bars like the ones we offer can assist in reaching your goals, but you also have to do some actual work to see results. If you are finally ready to start working out regularly, or if you already work out, but want to make your sessions better, here are some tips from Promax to help you make the most of your sweat session.

  1. Fuel your body the right way before and after your workout. You may not realize it, but properly fueling your body is going to help you achieve maximum results with your workout. Before working out, you want to make sure your body has enough fuel to power through the workout without causing digestive upset. After, you want to make sure that your body reaps the benefits of the workout by refueling with foods that assimilate into your body quickly.
  2. Change things up and stay focused. When you’re working out, change your speed and intensity levels. This gives your muscles the variety they need to stimulate progress. Make sure you stay focused during your workout too, because there is a connection between the mind and the body — staying focused on what you are doing and the areas of your body being addressed can help you achieve the best results.
  3. Cycle your workouts between moderate and hard effort levels. Your muscles will see the most results if you lift heavy weights for a few weeks, then go back to a lighter set of weights for one week. Variety is the spice of life, so give your muscles a break and still reap the rewards.
  4. Save the stretching for after you are finished. Instead of stretching before a workout, do it after you are done. Your muscles are warmed up and ready to stretch, increasing your flexibility. Stretching beforehand can actually make you a bit weaker and hinder your workout results.
  5. Make room for heat. Whether it’s a sauna or a hot tub, if you can find the time to sit in the warmth after a workout, your body will enjoy the benefits. Different studies have demonstrated that heat exposure after a workout can increase your overall muscle mass over time. Even though the increase is a small percentage, every little bit counts, right?
  6. Keep your form. When working out, make sure your body form is perfect. The last thing you want to do is wind up targeting a different area of your body because your form is off. Even worse, if your form isn’t right, you run the risk of injury, which will only set your workout goals back even further.

Making the most of a workout isn’t hard. You can always seek the advice of a personal trainer at your gym for even more workout tips. As you work out, just keep one thing in mind — the results may not come easily, but they will be worth every bit of effort.

For more information about fueling your body, contact us here at Promax Nutrition.

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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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Photo courtesy of Avery Watts @ flickr.com

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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