Posts Tagged ‘protein’

We’ve had a few questions today asking what levels of carbs you should be eating for breakfast.  The simple answer is that it depends on the activity you have planned for the day, and also on the type of carbs you consume.  If you are likely to be very active then you will benefit from eating more calories first thing, and consequently more carbs.



Do you want to burn excess fat, lose weight and/or tone up?  By taking a scientific approach you can achieve your goals faster and more efficiently!

Do you want to burn excess fat, lose weight and/or tone up?

We find that most our members are coming to the gym to achieve goals such as weight loss and muscle toning. Analysis of the type of work most gym members do to achieve these types of goals shows that a focus on exercise is prioritized, specifically cardio exercise performed using long steady efforts. Nutrition is generally not focused on much and where it is, in many instances details are focused on, such as avoiding a certain food, this is important but is second to having a strategy for fat burning and losing weight.

Protein Shakes can easily boost your intake without eating more food!

As we often highlight throughout the magazine, taking on board enough protein post muscle building workouts is essential in aiding muscle growth.  Of course eating a good amount of protein through your diets is the main core of this however it’s also a positive point to supplement this with some good quality protein shakes.  The base for most shakes you will make is a good quality protein powder and there are plenty of choices on the market.  Some taste pretty abysmal whilst others are actually quite nice!  Go with the established brands to ensure you are getting a high quality product.
Here’s a few recipes to get you started!


It’s important to stay ahead of the game in every area if you take your racquet sports seriously.  Even as someone who plays for fun you can improve your game with a few simple tips.  Hopefully these will provide a source of inspiration if you want to look in more details on the web!

1)    STAY HYDRATED: Even a 1% fall in your dehydration level can have a significant effect on performance.  Make sure you drink fluids before, during and after playing or training.  If you are dehydrated then you’ll fatigue early.

2)     EAT AFTER TRAINING: You should load yourself with some carbs within 15 to 45 minutes of finishing training or playing.  Try to eat a 3 to 1 ratio of carbs to protein.  A good shake or energy bar will maximise recovery.