Nutrition and
Exercise
For discount
prices on Endura Creatine, Endura Optimizer, Endura Rehydration formula, contact
Peter Kelly at St George Naturopathic Clinic
Essential Combination for
Health, Anti-ageing and Sport Success
Good health
relies on both good nutrition and regular exercise. Whether you are an elite
athlete, a weekend sport player or just interested in keeping fit, you need to
know how to use nutrition to get the most out of your activity.
Foods
- Generally you will need
to avoid processed foods and especially processed carbohydrates. Lots of
fresh vegetables, fruit and low fat protein sources are required. Low
glycaemic index foods are desirable as they break down to basic sugars more
slowly. Following the “Zone” recommendations of calories derived from 30%
protein, 40% carbohydrate, and 30% fat is useful for most activities.
Proper Hydration is Vital
for Healthy Exercise
Proper ratios
of electrolytes are essential for healthy fluid balance. Magnesium is the
major electrolyte inside the cell. It is essential in the production of
energy (ATP), and is a major regulator of other electrolytes. A deficiency of
magnesium will cause a swelling of the energy producing structures of the
cell. Reduced magnesium will cause muscle cramps and is a major cause of
exercise induced muscle damage. Magnesium is lost in sweat and urine. A
study done on soldiers who hiked 120 km in 72 hours in temperatures of 20-26
degrees C, showed they took three months to return to normal magnesium
levels. An electrolyte drink containing magnesium could have prevented this
loss.
ENDURA
magnesium rehydration formula
is designed to improve stamina and reduce fatigue and muscle cramping. It
contains all the electrolytes the body needs, as well as carbohydrate
and to replace glycogen and malic acid which is lost from the energy producing
Kreb’s cycle with increased exercise. ENDURA is a pleasant tasting
drink which is best taken 30 minutes before exercise and once every hour
during exercise.
Maximising
Performance and Recovery
Both protein and carbohydrates are required in adequate amounts
for best performance. When essential nutrients including vitamins and
minerals are lacking, there can be a loss in performance, increased fatigue,
decreased immunity and increased risk of injury.
Protein
Requirement
Protein is essential to repair damaged muscle tissues and to
prevent muscle loss during prolonged exercise. Strength training requires
about 50% more protein than endurance training with 1.4 to 2 grams of protein
per kilogram of body weight recommended. For an 80 kg person that is 110 to
160 grams of protein
Meat is about 20% protein and takes hours to digest. If you
are exercising, the last thing you want is a stomach full of food.
Pre-exercise and post-exercise protein is best taken in a liquid form for easy
and quick digestion. ENDURA OPTIMIZER is ideal for this purpose.
Carbohydrate Requirement
The body can store about 2000 calories of carbohydrate in
glycogen. Athletes generally need about 8-10 grams of carbohydrate per
kilogram of body weight daily. Some carbohydrate before exercise may be
needed, with up to 500-600 calories (125-150 gm) recommended for marathon
runners or other high endurance event.
You will need to look up protein and carbohydrate content of
individual foods to calculate food weights.
Avoiding Over-training
Induced Fatigue
Whether you
are an athlete, or just a regular exerciser, proper nutrition is essential to
replace energy and repair damaged cells. For those focusing on building
muscle, the importance of carbohydrate is often overlooked in favour of
protein. Carbohydrate is essential to replace glycogen (the storage form of
glucose), but it also stimulates muscle growth by increasing insulin, which
allows increased entry of amino acids into muscles and stimulates protein
synthesis. Recovery from strenuous exercise is at its optimum when glucose is
absorbed by the muscles immediately following exercise. This is not the time
for a snack of eight slices of bread (empty carbs with little nutritional
value). A liquid containing the same number of carbs, but with more nutrition
can be obtained from two serves of ENDURA OPTIMIZER..
ENDURA
OPTIMIZER is the ideal
balance of protein, carbohydrate, vitamins, and minerals for the sports
person.
Muscle Growth and Increased Power
Creatine monohydrate
increases the rate of synthesis of ATP in the body. Normally a
muscle contains enough ATP for about 10 seconds of intense activity and then
has to make more ATP. Creatine may be able to provide extra sprint power at
the end of endurance races.
HMB
(beta-hydroxy beta-methylbutyric acid) has been shown to be able to increase
muscle mass and has an even greater effect when used in conjunction with
creatine
Glutamine
stimulates growth hormone production – a major factor in increasing muscle
mass. It can also improve fat loss, decrease recovery time, increase
endurance levels and strength.
ENDURA CREATINE PLUS
contains creatine, HMB and glutamine to increase muscle mass and stamina.
ENDURA CREATINE PLUS
is best taken 30 minutes before exercise. It contains just over 1 gram of
carbohydrate, so it is useful for those wanting to increase muscle when on a
low carbohydrate fat loss plan. If you are on a restrictive diet of any type
it is not advisable to exercise too heavily, otherwise there may be muscle
loss.
Energy Bars
are the tasty, chewy part of the ENDURA sports nutrition product range.
ENDURA ENERGY BAR
is a high carbohydrate bar that can be used for carbohydrate loading one-two
hours before an exercise session.
ENDURA ZONE BAR
is useful as an in-between meal snack, and can be used during exercise. It
has a 40:30:30 ratio of carbohydrate, protein, and fat.
ENDURA PROTEIN BAR
is useful in conjunction with ENDURA OPTIMIZER to maximise recovery and
better prepare your muscles for your next training session or race.
You Don’t Have to be an Athlete to
Benefit from the Endura Sports Supplements
Maintaining a good balance of fat and muscle in our bodies is a
major factor in health and anti-aging. This information is not just for the
athlete. It is for all people of all ages, both male and
female. If we could all exercise a minimum of one hour three times a week,
there would be a remarkable decrease in diabetes, cardiovascular disease, and
many other degenerative diseases. Some people need to join a gym, but you can
do it at home.
Here’s How
I Can Help You
§
Monitor your progress
of fat loss and muscle gain with accurate bio-impedance analysis. A simple
electrical measurement which the computer uses to find out your body
composition of fat, muscle, and fluid. Computer printout of results.
§ Weight
management for those who want to lose fat with the Ultra Lite program. This
targets fat loss (average 2 kg per week) while maintaining or increasing
muscle.
§
Nutritional advice for
health and sports performance.
§
Massage and laser
“acupuncture” for muscular problems.
§
Measure your free
radical levels.
§
The ENDURA sports
products. I can supply these and advise you on their best use. I can
give you a free 50 page booklet explaining the products. For more
information, see www.endura.com.au
Summary of use of Endura Sports Nutrition for the Average
Person (not serious athlete)
§ Before
exercise: Endura
Creatine Plus (muscle
improver) – one serve 30 minutes before exercise.
§ During
exercise: Endura
(rehydration drink) – drink during exercise (even mowing the lawns). Everyone
should take some if sweating.
§ After
exercise: Endura
Optimizer (fast
recovery) – one to two serves within 2 hours of exercise. More serious
athletes will need to take Endura Optimizer before an event.
St George
Naturopathic Clinic
