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.
Photo courtesy of Tallia22@freeimages.com
It’s getting hot, hot, hot!
You’ve been exercising all winter in preparation for the beach, but now it’s summer- and hot. Sometimes even dangerously hot, and seemingly too hot to go workout. But don’t let the summer heat affect your daily sweat! This workout from Promax Ambassador Holly Perkins is fast and will set you on the road to that bikini ready body.
Because you will be doing high intensity work here, it’s critical to refuel as soon as possible after your workout. Be sure to include a combination of protein and carbohydrate, with just a little bit of fat. Try the new Promax LS as a great option.
Jog in place: 1:00 / Jumping Jacks: 1:00 / Burpees: 1:00
Rest: 1:00 During this rest, walk around, drink water, just keep moving!
Walking Lunges: 50 steps (25 on each leg)
Push Ups: x15 (You can choose the style that you prefer!)
Squats: x30 (Any style)
Repeat the First Circuit, including the Rest.
Repeat the Second Circuit, including the Rest.
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.
- 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.
- 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.
- 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.
- 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.
- “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.
Photo courtesy of firstname.lastname@example.org
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:
- 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.
- 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.
- 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.
- 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
- 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.
Photo courtesy of email@example.com
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:
- 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.
- 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.
- 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.
- 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!
- 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.
- 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.
- 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.
- 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.
Image courtesy of Ambro / FreeDigitalPhotos.net
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.
Image courtesy of healthnutrition / flickr.com
When you have a long and strenuous workout, you want to start refueling your body as soon as possible. This is because there is a one-hour window when your glycogen replacement is at its fastest. While the replacement rate does continue at a slower pace for several hours, the best refueling results are within that one-hour window. No matter what level athlete you are – from beginner to professional – it’s best to start the refueling process as soon as you complete your workout. You can do this with one of our clean energy bars, which are packed with a great combination of easily digested protein and fast response carbs.
There are other things you need to remember about refueling after a strenuous workout. Your muscles can be refueled in 24 hours, as long as you feed them the right amount of carbs and proteins. You just need to make sure you are eating to refuel; this should be strategic eating for optimal performance rather than eating just to eat. Make sure your calories are appropriate to your level of workout and energy needs.
What You Need to Refuel
You should refuel with both carbs and protein. Knowing how many carbs your body needs can be tough to determine. Your carbohydrate needs are dependent on the intensity and duration of your workout, as well as your body weight and body composition. Here are some general rules to help you keep your muscles energized and ready for action:
– If your workout is moderate intensity for 60 minutes or less, all you need is .25 – .50 grams of carbs per pound of your body weight in the meal following your workout.
– If you’re an endurance athlete and your workout lasts 1-3 hours, aim for .50 – .75 grams of carbs per pound of your body weight in your recovery meal. Then, aim for .25 grams of carbs per pound of bodyweight in a meal 3 hours post workout.
– Extreme athletes who engage in activity for more than 3 hours per session need 1 gram of carb per pound of bodyweight in the recovery meal as well as two hours post session.
You also want to give your body sufficient protein in combination with the carbs. Combining your proteins and carbs within the first half hour after a workout will give you the maximum glycogen benefits. Aim for a 4:1 ratio of carbs and proteins – you want 4 grams of carbs for every 1 gram of protein.
What to Eat for Refueling
Now that you know how much carbs and protein you need to refuel your body, you need to know which foods make the best choices. You may not have a full kitchen available immediately after a workout, which makes our protein bars the ideal choice. Engineered foods, such as our protein bars, are designed specifically for fueling your body both before and after a workout.
They are a key component in refueling because they are made to be easy to digest, and they also contain the ideal balance of carbs and proteins. These scientifically-engineered bars are clean, healthy, and they take the guesswork out of counting grams of carbs and protein. You can easily eat a protein bar right after a workout and know that you are giving your body exactly what it needs to repair muscles and refuel for the next workout.
Drink the Good Stuff
Finally, when it comes to the right after-workout drink, avoid the sports drinks. Those are fine for drinking during extended exercise programs, but for refueling after a workout, you need a different composition of nutrient. Be sure to drink 8-10 ounces of pure, clean water with our bars to improve digestion and absorption. Other great refueling options include: low fat chocolate milk, bananas, orange juice and tropical fruit
Contact us today at Promax to learn more about our energy bars and how they can help refuel your body after a strenuous workout.
Image courtesy of stockimages / FreeDigitalPhotos.net
Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.