Health & Nutrition

  • Ben Fanning From Personal Trainer To Businessman - Podcast Episode

    ben fanning

    Ben Fanning is a fitness professional, entrepreneur, and family man. Ben goes through his story of how he went from a personal trainer to businessman…

    Ben Fanning is a fitness professional, entrepreneur, and family man. In this episode, we discuss:

    – Ben’s difficulties from the very beginning
    – Lessons learnt from a prison cell
    – How he went from personal trainer to businessman
    – The importance of self-care
    – How to win the morning

    Be sure to reach out to Ben on Facebook or Instagram (@benjaminfanning).

    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…

  • Is The Ketogenic Diet Good For Athletes? Outlook Not Great for Endurance Sports

    A new study from the Australian Institute of sport has put another nail in the coffin for the ketogenic diet for endurance athletes. High fat, very low carb diets have been touted as potentially increasing endurance performance for a number of reasons; we store more fat in our body than we could ever store carbohydrate, it has been proposed as ‘anti-inflammatory’, and it has even been suggested to help our muscles respond more to a given exercise stimulus. (If you’re not sure what a ketogenic diet is, we’ve written about it before with some examples)

    To put it to the test though, the renowned Australian research group enlisted elite race-walkers (Olympic and world medalists were amongst the participants) and got them to consume either a high carbohydrate, a structured carbohydrate, or a ketogenic diet. They carried this study out and published the data a few years ago. They found that when the athlete’s performance in a race was worse when they had the ketogenic diet compared to the other two. When they assessed them in the lab, they found it cost them more energy to exercise at higher intensities – so their exercise economy was worse. 

    After publishing the data, they decided they would rerun the experiment to try and see if they could confirm the data.

    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…

    New Angle, Same Result

    In this new study, the research group again recruited world-class athletes, put them, again, on one of three diets (two high carbohydrates and one were ketogenic). They also ran two simulated races to look at performance effects and assessed the athletes in the lab. What they also did this time allowed athletes on the ketogenic diet to try and load up on carbohydrates before the races to see if they could get the best of both worlds – have better adaptation during training when they are ketogenic, and then the benefit of carbohydrates which are a more economic fuel to use during high-intensity exercise.

     

    The results – the same as they had previously found. Worse performance, and less economic athletes when they consume a high fat, ketogenic diet – even after they had refed briefly with carbohydrates. The reason why we suspect that the carbohydrate did not recuse performance levels, is because the ketogenic diet blunts our ability to store and then burn carbohydrate in the muscle – exactly where it is needed during exercise.

     

    What’s worse for the ketogenic diet is athletes did perform worse – they did not even maintain their pre-training levels. Whereas athletes in both carbohydrate groups improved their performance.

     

    Pre and post-diet race times during 10km time trial. All runners on the ketogenic diet performed worse while both carbohydrate groups saw improvements.

    Final Nail In The Coffin?

    The results are pretty damning for the ketogenic diet for endurance athletes. But doe that mean there is no place for it at all?

    Probably not. For example, a recent case study showed that an international cyclist has long been able to maintain world-class performances on a low carbohydrate diet (although he did improve when he increased his carbohydrate intake in the weeks leading to competition) (2). There are also many athletes across different sports that are reportedly competing while living on a ketogenic diet. Although even in team sports such as football, performance has been seen to be linked to carbohydrate availability.

    If you are working with athletes, you need to consider their carbohydrate needs based on competition.

    References

    1 -Burke, Louise M., Avish P. Sharma, Ida A. Heikura, Sara F. Forbes, Melissa Holloway, Alannah KA McKay, Julia L. Bone, Jill J. Leckey, Marijke Welvaert, and Megan L. Ross. “Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible.” PloS one 15, no. 6 (2020): e0234027.

     2 – Webster CC, Swart J, Noakes TD, Smith JA. A Carbohydrate Ingestion Intervention in an Elite Athlete Who Follows a Low-Carbohydrate High-Fat Diet. Int J Sports Physiol Perform. 2018;13(7):957–960. pmid:29252062

  • 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/

  • 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!

  • Public Health England Recommends Vitamin D This Summer

  • Homemade Flat Bread Pizza (V)

    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!

    Homemade Flat Bread Pizza (V)

    Prep Time: 10 Mins

    Cook Time: 30 Mins

    Serves: 1 – 2

    Ingredients

    • flatbreads
    • Dairy-Free Yoghurt ( 2 x Heaped Teaspoons)
    • 2 x heaped tbsp gluten-free flour
    • a drizzle of olive oil
    • salt & pepper

    Cooking Instructions

    1. Mix ingredients together to form a dough.
    2. If the dough is wet, add a little more flour
    3. Form flatbread shape.
    4. Dry free in a non-stick pan on both sides until brown, then remove from pan.
    5. Chop peppers, onions (or toppings of your choice)
    6. Pan fry in a little oil until soft
    7. Spread your bread with tomato puree or vegan pesto (your choice)
    8. Add your toppings of choice and place until the grill until browned
    9. Serve with salad.

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