VeeFitness

Bringing you the latest in health and fitness


Leave a comment

Garlic Goodness


Garlic provides numerous health and physique benefits. Not only does it enhance heart health, but research shows that it aids fat burning, can help to lower the catabolic hormone cortisol, and concomitantly raise testosterone levels. Recent research suggests that garlic can actually boost nitric oxide levels (NO).

Researchers from the university of Adelaide (Australia) gave 50 patients with treated but uncontrolled high blood pressure wither a garlic supplement containing 960 milligrams of aged garlic or a placebo everyday for 12 weeks. They measured the subjects’ blood pressure at the start and every four weeks thereafter. The researchers reported in a 2010 issue of the journal Maturitas that the group supplementing with the garlic had a drop in pressure which was on average 10mm hg (pressure units) lower than in the placebo group. The scientists concluded that this was likely to be due to garlic’s ability to boost NO levels, which relaxes blood vessels and causes a reduction in blood pressure. This relaxation in the blood vessels also increases blood flow to the muscles, which is critical for energy and for producing a muscle pump during workouts, as well as aiding recovery and muscle growth.

The researchers suggested that cooked garlic would not be as effective as a garlic supplement because heat destroys the active ingredient, allicin. So go with garlic supplements and take about 200-1000mg with your pre-workout shake. To maintain higher NO levels throughout the day, also consider taking a dose in the morning and late at night.

Advertisements


Leave a comment

Ice Cold For Blasting Fat


Drinking Ice Cold Water

British researchers found that drinking refrigerated water increased exercisers’ energy levels, especially in hot-weather workouts. Athletes who drank chilled water during exercise worked out 25% longer than people drinking the same amount of room-temperature water. Those participants also claimed their workouts felt easier. Fill your water bottles with cold water right before training in the gym ready for sipping before and during your training session. It will help keep your core body temperature down and your energy up so that you can perform your best and maximise your calorie burn.


3 Comments

What Are The Health Benefits of Apricots?


Apricot

Apricots are a small fruit with a velvety smooth skin. It has many health benefits due to its dense nutrition content.

Cancer Prevention
The powerful antioxidants found in apricots help protect the body from free radical activity and damage to cells and DNA.

Though controversial, recent studies say that apricot seeds fight cancer due to their laetrile content. Laetrile, also known as Vitamin B17, is a controversial substance found in the seeds (also known as “pits” or “kernels”) of apricots. B17 has been noted for both its cancer-fighting potential as well as its supposed toxic effect on humans. The FDA banned laetrile in 1971 because it contains cyanide, a well known poison. However, recent studies have questioned its level of toxicity and many researchers claim that laetrile kills cancer cells without serious side effects. More research is still needed and individuals should consult a doctor before consuming apricot seeds.

High In Antioxidants
Apricots are a good source of vitamin C and a great source of vitamin A, providing 20% of one’s DV per serving.

Heart Health
The beta carotene found in apricots is now considered by many studies to play a positive role in cardiovascular health and heart disease prevention. They help prevent oxidation to LDL cholesterol and detoxify the blood.

High In Fibre
The high fibre content in apricots offers a variety of health benefits. It may be essential in colon health, is it great for digestion and helps balance the metabolism and maintain a healthy body weight.

Eye Health
Fruit like apricots, which are high in vitamin A and carotenoids, are now considered by many to help strengthen the eyes. One report stated that eating 3 or more servings of these fruits per day may help to prevent age related eye disease like macular degeneration.

AnemiaApricots contain a good amount of iron and copper, both of which may help in the formation of hemoglobin.

Skin Health
Rubbing apricot oil on the skin may help relieve the symptoms of conditions like eczema and scabies.

Weight Loss
Apricots are a low calorie, nutrient rich food source that may be a great addition to any weight loss program. In addition, the fibre in apricots may help to maintain a healthy weight level.

Asthma
Apricot is proved beneficial in treating asthma.

Bone Health
Apricot is rich in calcium which is important in formation and development of bone. So it is beneficial from any bone related problems.

Maintain Electrolyte Levels
Apricot contains potassium and sodium which are required to maintain electrolyte level in balance. Electrolyte is important for transportation of ions to every cells of body. Also it maintains fluid levels which are important for muscle contraction. So potassium and sodium plays an important role in maintaining electrolyte level.


3 Comments

Recovery Returns


Improve recovery and increase muscle growth with these 7 post-workout supplements.

1) Whey Protein
A high-quality milk protein that contains all the amino acids the body requires for muscle protein synthesis.

Whey protein breaks down fast upon ingestion, shuttling its amino acids into the bloodstream to hit your muscles quickly. Research has shown that consuming whey protein after training promotes muscle protein synthesis and reduces protein degradation (breakdown), thus stimulating muscle tissue repair and growth.

Take 20-30 grams immediately after training. Choose a whey powder that contains whey protein hydrolysates (whey protein broken down into smaller fragments for even faster digestion) or whey protein isolate.

2) Casein Protein
Although it is not a fast-digesting protein, this other milk protein is a perfect complement to help boost recovery following your workouts.

Casein protein is a slow digesting because it forms a gel in the gut, which results in the amino acids being released slowly into the bloodstream. Since it enters the bloodstream slowly, it was originally believed to have very little immediate impact on protein synthesis. However, newer research shows that after workouts, casein does, in fact, boost protein synthesis and also has a powerful effect in suppressing protein breakdown, both key elements in muscle growth. Research suggests that to tip the balance in your favour, supplement with both whey and casein proteins after training.

Choose a casein protein that contains micellar casein (the slowest-digesting casein) and add 20-30 grams casein top your post-wrokout whey protein shake.

3) Branched-Chain Amino Acids
The term branched-chain amino acids refer to leucine, isoleucine and valine, the most important aminos for repairing and building muscle tissue. BCAAs make up approximately one-third of muscle protein.

BCCAs offer a multitude of benefits, including growing muscle, reducing delayed-onset muscle soreness (DOMS) increasing energy and blunting cortisol (a catabolic hormone). Intense exercise causes a rise in cortisol, which can inhibit testosterone and lead to muscle protein breakdown. Research shows that supplementing with BCAAs, particularly at the time of muscle breakdown (such as during and after workouts), is the best insurance against catabolism.

Results from one study showed that subjects who supplemented with amino acids did not experience losses in muscle strength following a period of high-volume resistance training. The results were attributed to the anticatabolic effects that BCAAs promote in the body.

Because leucine is the key amino acid for turning on protein synthesis in muscle cells, look for BCAA products that provide leucine at a ratio of 2:1 per dose of isoleucine and valine. Take 5-10 grams of BCAA immediately after training with your post-work out shake.

4) Creatine
Creatine is made up of three amino acids, arginine, glycine and methionine. The kidneys and pancreas produce them naturally, and the liver combines them to make creatine. However, the body only produces about 1-1.5 grams, not nearly enough to support the muscle-building efforts of a hard trainer.

Creatine has been the subject of hundreds of research studies, primarily because of its direct impact on increasing muscle mass, strength and power. It has been shown to trigger protein synthesis and minimise protein breakdown, because it creates an osmotic gradient whereby water is pulled into muscle cells (which is a signal for anabolism). Some evidence also suggests creatine may act as a lactic acid buffer, which can improve recovery time. Creatine has also been found to increase levels of insulinlike growth factor-1 in muscles, which is critical for stimulating growth.

Take 2-3 grams in the form of creatine monohydrate, creatine malate, creatine hydrochloride ore creatine alpha-ketoglutarate with your protein shake immediately after training, a time when creatine will rapidly be taken up by muscle cells and the boost in IGF-1 will promote further growth.

5) Carb Powder
Choosing a carb powder used to be easy, you simply bought one brand or another of glucose. However, ongoing research has given light to a range of new products.
– Dextrose
Dextrose is a glucose, the simplest carb. It is in the exact form your body needs, your body doesn’t have to break it down to use it. It is a monosaccharide, which is about 70-80% as sweet as table sugar. It has a glycaemic index rating of 100 and is used for energy or refuelling after a workout. It is highly soluble in water and mixes easily.

– Maltodextin
Maltodextin is polysaccharide (a complex carbohydrate) usually produced form corn or potato starch. Although its a “complex” carb, the chemical structure is such that it can break down rapidly, thus digesting and absorbing very quickly to help you re-fuel post workout. In fact, its digested faster than regular table sugar, and has a GI rating of 105.

– Vitargo
Vitargo is a patented complex carb formula typically made form barley. Although the molecules that make up vitargo are a lot heavier and larger than those in other carbs, it has very low osmolality, which effectively means it can pass through the stomach faster, about 80% faster than dextrose. Vitargo is absorbed and assimilated faster after workouts, which minimises the risk of stomach discomfort (eg. bloating).

The fast absorption of certain carb powders makes them an ideal post-workout carb source that can rapidly elevate insulin levels and replace glycogen in trained muscle. Since insulin is highly anabolic, carb powders can promote muscle gain and recovery without fat accumulation when taken immediately after training.

A good post-workout shake contains about a 1:2 ratio of protein to a high-glycaemic (fast-digesting) carbs. Add 40-100 grams of carb powder to your post-workout shake.

6) Glutamine
This amino acid is central to both immune system regulation and muscle function, and is one of the most plentiful aminos found in the body.

During intense training, muscle glutamine levels drop sharply. Supplementing with glutamine not only stimulates immune function, but research has shown it decreases inflammation and protects muscle cells from the damage caused by hard training. It also aids muscle growth by by increasing levels of leucine in muscle fibres, helping suppress the production and circulation of cortisol, and maintain cell volume and hydration. By pushing water into muscle cells, glutamine helps to speed up recovery and encourage anabolism. In addition, research has demonstrated the ability of glutamine to drastically increase growth hormone levels. One study showed a meaningful increase from supplementing with as little as 2 grams of glutamine.

Add 5-10 grams of glutamine to your post-workout shake.

7) Alpha-Lipoic Acid
This antioxidant is made by the body and found in every cell, where it helps turn glucose into energy,

ALA mimics the effects of insulin, bolstering the uptake of amino acids and creatine into muscle cells. One study showed that subjects who consumed ALA with creatine and a high-glycaemic carb had greater increases in muscle creatine levels than those who took just creatine and a high-glycaemic carb, or creatine alone.

Take 300-500 milligrams along with your protein, creatine and high-glycaemic carbs post-workout.