PRP Blog

  • Matt Luxton - Most Innovative Fitness Entrepreneur 2012

    Matt Luxton is a personal trainer and coach based in Southwest of England. Have played International Rugby as a junior athlete and semi-professional as a senior, he has gone on to be one of the most successful fitness professionals in the UK. He was awarded the Most Innovative Fitness Entrepreneur (2012), co-authored an Amazon Best Seller, and written numerous recipe books. He has presented across the world, written articles and featured in numerous magazines and coached world record holders, Olympic games athletes and international representatives.

    In this episode we discuss:

    – Adapting his business at the start of the covid-19 lockdown.

    – Adapting his coaching for both the general public and athletes as well as dealing with their changes in expectations and goals.

    – The value of coaching during periods of uncertainty.

     

    For more about Matt, you can find him on Facebook, or learn more about the Tamar Performance Centre where he offers a range of coaching facilities for endurance athletes and triathletes.

    Download the Podcast and Subscribe Here:

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    HIIT Fuel Pre-Workout

    HIIT Fuel – Caffeinated Pre-Workout

    – Potent pre-workout drink with vitamin C and Creatine
    – Contains a blend of 9 different amino acids
    – Added Bioperine for maximum absorption of ingredients
    – Sugar-free
    – Available with caffeine or caffeine-free

    Find out more…

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • Post Workout Protein - Is 20g Of Protein Enough?

    When it comes to getting protein in post-training, most people would agree that it is beneficial – whether it is for muscle growth or recovery. But how much is enough? For a long time, it was believed that you needed no more than ~20g of whey protein post-training. But why? And is this still the case?

    Studies examining how much (and what type of) protein we should take post-training come from studies that use isotopes to measure how much ‘new’ protein we are able to make in our muscles after training – this is the whole point of training. Earlier studies showed that there was no added benefit for muscle growth beyond 20g of protein – even if you doubled the intake to 40g (1). This did spawn one myth that should be put to bed.

    The myth that your body can’t handle any more than 20g of protein in one go needs to be put straight into the bin and never return.

    If you consume more protein than this in one sitting, it is just used for other processes within the body. It might go to a vital organ, it can be used for energy production – it is not just wasted.

    anabolic drive

    Anabolic Drive – Post-Workout Nutrition

    – Post-Workout Nutrition
    – Aids growth in muscle mass(1)
    – Increase performance(2)
    – 2:1 Carb to Protein Ratio
    2kg – 30 Servings (Approx.)

    Find out more…

    A New Protein Ceiling

    This original work though showing that there is no added benefit for muscle growth beyond 20g stuck for a long time though. That was until two recent studies.

    The first study again looked at 20g vs 40g. But, unlike the original study that used a leg only training session, this new study used a whole body resistance training session (2). Their theory was that, as we were using more muscle mass, we would most likely need more protein afterwards. What did they find? A 20% increase in skeletal muscle synthesis when participants took on 40g vs 20g.

    So, it appears that how much protein you consume after training or competition might depend on how hard the session was and how much of the body was used. Full body session? You might need up to 40g of protein. Upper or lower body only, you maybe only need around 20g.

    weight training

    Training Into Old Age – More Of The Same?

    A very recent study has even shown that 40g may be more beneficial post-training as we age. Unlike the study in younger adults that used tracers to measure protein synthesis after a single training study – this study in older adults wanted to look at the practical effects of consuming either 20g or 40g post training (3). Those in the group consuming 40g post-training showed significantly improved strength performance in chest, shoulder and leg press compared to a matched group that only consumed 20g. Same training – but better results. 

    Something to think about as we age.

    References

    1 – Shing, C. M., Peake, J. M., Lim, C. L., Briskey, D., Walsh, N. P., Fortes, M. B., … & Vitetta, L. (2014). Effects of probiotics supplementation on gastrointestinal permeability, inflammation and exercise performance in the heat. European journal of applied physiology114(1), 93-103. 

     2 – Roberts, J. D., Suckling, C. A., Peedle, G. Y., Murphy, J. A., Dawkins, T. G., & Roberts, M. G. (2016). An exploratory investigation of endotoxin levels in novice long distance triathletes, and the effects of a multi-strain probiotic/prebiotic, antioxidant intervention. Nutrients8(11), 733.

    3 – Suckling, C., Roberts, J., Peedle, G., Gordon, D., Marshall, H., Taylor, L., & Roberts, M. G. (2016). Probiotic Supplementation and Gastrointestinal Endotoxemia Before and After the Marathon Des Sables. Medicine & Science in Sports & Exercise48(5S), 249-250.

    4 – Pugh, J. N., Sparks, A. S., Doran, D. A., Fleming, S. C., Langan-Evans, C., Kirk, B., … & Close, G. L. (2019). Four weeks of probiotic supplementation reduces GI symptoms during a marathon race. European journal of applied physiology119(7), 1491-1501.

  • Full Body Banded Home Workout With Shelly Palmer - Take-Over

    shelly pamler PRP Supplements

    Shelly Palmer took over PRP’s Facebook for a live workout.

    Full Body Banded Workout With Shelly. One of our fantastic ambassadors Shelly Palmer is a Fitness instructor and TV presenter based in London!

    ———–
    Shelly has an inspiring Instagram account, give her a follow!

    https://www.instagram.com/iamshellypalmer/

  • The Dawning Of A New 'Health Economy' With Ben Owen

    Benjamin Owen is the Owner of Fast Way To Fitness. His passion is to help people transform their life by transforming their body.

    Ben has been training people for 15 years and has spoken all over the country about using body transformation as a tool for driving change in life and business.

    Fast Way To Fitness is one of the largest bespoke body transformation gyms in the country. Their mission is to bridge high-level coaching, training and performance to more people. They offer 6 week and 6 – 12 Month programmes.

    They have recently launched their corporate business coaching package and have had incredible results from helping teams transform via a vehicle of health.

    In this episode, we discuss;

    – The landscape of the health and fitness industry in a post-COVID 19 world
    – The dawning of a new ‘health economy’
    – Health as a vehicle for success
    – Void created value – how we crave what we don’t have
    – The five things he concentrates on for client engagement

    Download the Podcast and Subscribe Here:

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    vitamin d and heart health

    Daily Vitamin D Spray – 400IU

    – Contains 400IU of Vitamin D3 in each spray
    – Absorbed into the bloodstream via the inside of the mouth in less than 4 minutes* Sweet orange flavour
    – Vitamin D is required for healthy bones (1), teeth (3) and muscles (2)
    – Suitable for vegetarians

    Find out more…

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • Top 4 Nutrients For Immune Function - Dr Nigel Plummer

  • Podcast Episode: GI Symptoms Experienced By Athletes And How You Can Avoid Them With Patrick Wilson

    Patrick Wilson is an associate professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a PhD in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska-Lincoln. Wilson has authored over 45 scientific articles that span the disciplines of exercise science, sports nutrition, and health. He is the author of the recently released book, The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. Wilson is also a credentialed registered dietitian through the Commission on Dietetic Registration.

    In this episode we discuss:

    – Patrick’s early career and how he found himself research in the area of GI symptoms in athletes.
    – Some of his first major findings and what it means to those undertaking endurance events.
    – The most common GI symptoms experienced by athletes, some of the major contributing factors, and how you can try to avoid them.
    – What he wished he knew before writing his new book.

    You can find Patrick on twitter @SportsRD_PhD

    Catch the full episode and subscribe to our podcast here!

    Download the Podcast and Subscribe Here:

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    supplement to help endurance performance

    Intensive Training Probiotic Complex – Shown To Increase Performance In Clinical Trials

    – Formulated for performance
    – Used in four clinical trials with endurance athletes
    – 25 Billion viable cells per capsule
    – Helps aid digestion during intense exercise
    – Also contains L-Glutamine, N-Acetyl Glucosamine and ElavTPT
    – Endurance supplement

    Find out more…

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • How Important Is Sleep?

  • Shelley Roe's Breakfast Burger

    About Shelley Roe

    Shelley Roe is the founder & business owner of Liverpool based Company NO EXCUSES NUTRITION. Shelley’s business was founded back in 2012 through her passion for healthy food, fitness & nutrition with an aim to spread ‘Wellness from nutrition’ message.

    She began the business with the aim of helping families to obtain healthy, naturally delicious meals & treats through her own unique recipes & knowledge.

    I am able to provide no refined sugar –based sweet treats that can be posted across the uk and also a variety of healthy recipes & meal plans, whether carnivore, vegetarian or Vegan, that can be gluten free or allergy specific based & are loaded with good nutrition!

    Breakfast Burger

    Shelley Roe’s breakfast burger, perfect for any morning, afternoon or evening!

    meal

    Prep Time: 20 Mins

    cooking-time

    Cook Time: 40 Mins

    serving-dish

    Serves: 1

    Ingredient

    • 500g chicken or turkey mince
    • 2 ripe avocados
    • 1 slice of lean bacon (optional)
    • large sliced tomato
    • large handful of spinach
    • 2 tbsp of mixed herbs
    • salt and pepper

    Cooking Instructions

    1. preheat oven to gas mark 4
    2. mix the mince along with the salt and pepper in a bowl form into burger shape but flatten down (about 2cm thick) slightly so they form a bun for the burger.
    3. place in the oven for 20 mins

    Fillings

    1. scoop the flesh out of the avocados
    2. mash together with some salt and pepper
    3. keep mashing until a creamy consistency

    Optional

    1. cook bacon until crisp

    Continued 

    1. remove the buns from the oven
    2. lay it in this order
    • meat bun
    • spinach leaves
    • bacon
    • 2 spoon fulls avocado
    • tomato slices
    • top with another meat bun

     

    Admire your creation and get it down your neck!

  • PRP Supplements Home Workout Take Over - Jason Rose and Kelly Reed Home Tabatta Workout

    30 min anabolic Tabata home workout with Jason & Kelly

    Come & join these two fitness professionals for a Jason vs Kelly Tabata where they will take you through 20 seconds of each exercise – Jason using powerlifting moves replicated with a resistance band & Kelly using bodyweight

    Designed for all levels – lots of modifications given all we ask is you bring a smile & your energy.

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • Home Workout Take Over - Fitness Pro Hannah Bryant Takes Full Body Workout

    Fitness Model Pro Hannah Bryant takes over PRP Supplements Facebook Live.

    Grab a barbell, dumbbells, or even bodyweight whilst Hannah takes you through a full-body workout.

    Hannah is one of our Pro Athletes. She is a Gym Manager at Winners 2000 Fitness, a coach and has been a Fitness Model/ Figure Pro Natural Athlete competing in Uk, Canada & USA. Hannah has been in the Health and Fitness Industry for 20 years!

    ———–
    Give Hannah a follow on Instagram…
    https://www.instagram.com/hannahbryant_1/

     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

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