The Vegan Diet: An Introduction

È importante ricordare che per ogni dieta, la chiave per una perdita di peso di successo è consumare meno calorie di quelle bruciate durante l'esercizio o lo svolgimento delle attività quotidiane. Le persone che vogliono perdere peso usando la dieta vegana dovrebbero consumare principalmente frutta ricca di fibre, ad esempio bacche, mele, agrumi e altri; anche verdure ricche di fibre e a foglia verde come broccoli, patate, germogli, spinaci, cavoli; grassi provenienti da avocado, olio d'oliva, noci e semi; le fonti proteiche dovrebbero provenire principalmente da tofu, soia, latte di soia, fagioli, lenticchie, seitan, tempeh; cereali integrali come avena, riso integrale, quinoa, pane integrale.

Importanza della nutrizione post-allenamento 

Ibrahim

References:

Dinu, M., Abbate, R., Gensini, G. F., Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies. Critical reviews in food science and nutrition57(17), 3640-3649.

Turner-McGrievy, G. M., Davidson, C. R., Wingard, E. E., Wilcox, S., & Frongillo, E. A. (2015). Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets. Nutrition31(2), 350-358.

Paleo Diet: Genius or Fad?

What is it?

Paleo diet, also known as Paleolithic diet, caveman diet or stone-age diet is an approach to nutrition which mirrors the diet of our Paleolithic ancestors that inhabited the world between 2.5 million to 10.000 years ago.

Why go Paleo?

  • Weight loss
  • Improved glucose tolerance
  • Better blood pressure control
  • Lower triglycerides
  • Better appetite management

 What is it not?

Obesità e COVID-19: dichiarazione politica | Federazione mondiale dell'obesità

Blog di fitness scritto dalla palestra all'avanguardia di Londra.

Aydin Parmaksizoglu

References:

Gunnars, K., 2018. The Paleo Diet — A Beginner’s Guide + Meal Plan. [online] Healthline. Available at: <https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu#TOC_TITLE_HDR_12&gt; [Accessed 16 March 2021].

James, W., Johnson, R., Speakman, J., Wallace, D., Frühbeck, G., Iversen, P. and Stover, P., 2019. Nutrition and its role in human evolution. Journal of Internal Medicine, 285(5), pp.533-549.

McDonald, L., 2014. The Women’s Book: A Guide to Nutrition, Fat Loss, and Muscle Gain. 1st ed. Lyle McDonald.

Mayo Clinic. 2020. Paleo diet: Eat like a cave man and lose weight?. [online] Available at: <https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182&gt; [Accessed 16 March 2021].

Importance of Post-Workout Nutrition

By Ibrahim

References:

Burke, L., Kiens, B., & Ivy, J. (2004). Carbohydrates and fat for training recovery. Journal of Sport Sciences, 22, 15-30

Cribb, P., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine & Science in Sports & Exercise, 06, 1918-1925.

Newton, P. J. Post Workout Nutrition.

Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(54), 1-8.

Nutrition Strategies For Bodybuilding

Table 1. Comparison between recommended macronutrient breakdowns from literature

MacronutrientHelms, Aragon and FitschenLambert, Frank and Evans
Protein2.3-3.1g/kg BW25-30% EEI
CarbohydrateRest55-60% EEI
Fat15-30% EEI15-20% EEI

Finally the fluid consumption also requires close monitoring. Leiper, Carnie and Maughan (1996) express that the daily amount of fluid loss can exceed 3L in inactive populations, and this number in active populations can almost reach up to 5L.

Aydin Parmaksizoglu

IG: aydinpar

References:

(Slater and Phillips, 2011)

(Lambert and Flynn, 2002)

(Lambert, Frank and Evans, 2004)

Fresh Food is the Best Food!

Why we should do this? Well, here are some important reasons of why we should consume whole and fresh foods more frequently to boost our diet and therefore our health:

  • The modern diet is expensive for our immune systems – nearly 70% of our immune cells are present in our digestive system which ultimately makes these cells in direct contact with the food we consume on daily basis;

The importance of Vitamin D

Why do I need vitamin D?

Here are possible 8 signs and symptoms of vitamin D deficiency:

  • Getting Sick or Infected Often
  • Fatigue and Tiredness
  • Bone and Back Pain
  • Depression
  • Impaired Wound Healing
  • Bone Loss
  • Hair Loss
  • Muscle Pain

Good sources of vitamin D

Sources include:

  • oily fish (such as salmon, sardines, herring and mackerel)
  • red meat
  • liver
  • egg yolks
  • fortified foods
  • or dietary supplements.

Your body doesn’t make too much vitamin D from sun exposure, but always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.

If you have any questions about vitamin D, please speak to out Fitness Professionals at SportsDock.

 

written by Jelena

 

What is the scale telling us?

In this day and age, many people are concerned with the concept of weight. Many see having high weight on the scales or gaining weight as a bad thing, but what if it didn’t have to be.

So if your next scale weigh-in has you feeling down, consider using transformation pictures to help minimise the effect the scale has on how you view your progress.

by Beverley Osei-Henewaa

A spoon full of protein

Protein Shakes; Why, when and what for? And should women drink them?

Why?

So that answers the why a protein shake question quite easily. The answer to the when and what for questions however are slightly harder to answer. And the reason for this is because the what for will determine the when.

When?

So in conclusion, protein is an essential nutrient and so should be consumed by everyone no matter whether they are training or not. Yes a protein shake is helpful as the easily broken down protein can get to work quicker, however the when is dependent on your own personal why.

So, in short. Yes women should drink protein shakes. Yes they are more effective than protein in food and yes they can help you lose weight!

What are you on?

Fad diets… yes or no?

So now we know that a reduction in calorie intake can help us lose weight what is the best way to do this? After all, that’s all Atkins was really doing, he was reducing energy intake by removing the most common source of energy. Well the NHS Eatwell Plate lays Im on a balanced diet, I can have a little bit!

Chocoholics Anonymous

Like most of us, I didn’t believe I had willpower when it came to food.

In particular I’m talking about cake, biscuits and most of all; chocolate. Basically, I, like a lot of people, love everything we shouldn’t have too much of.

That is however, until I recently met up with a friend who had given them all up for a month…yes a month! So that inspired me to do the same.

Like most of us I love chocolate and would happily consume some form of it every day. My addiction is so bad that I can’t eat it in moderation. It had to be all or nothing if I was going to cut down.

At first it was really difficult…

My housemate (who shall remain anonymous) is a fellow chocoholic who has no want or need to give up chocolate. This doesn’t help. She has no consideration. She is always cooking brownies (are you serious? Chocolate and cake…together)

Left over chocolate cake was left on the side to remind me what I was missing out on. But I persevered!

With my need for chocolate trying to get the better of me and no substitute in sight I needed a deterrent. A constant thought that would prevent me from raiding the corner shop.

So, I decided to do some digging and this is what I found:

When you buy chocolate the brands tend to split the calories up into “per portion” which usually means a pitiful three squares or four chocolate buttons…a lot less than what anyone (Well me at least) would consider a portion.

Keeping this in mind a small bag of Cadbury’s chocolate buttons is 170 calories! And a standard 49g bar of Cadbury’s chocolate is 260. Out of all the popular chocolate bars the lowest I could find was Cadbury’s Fudge at 110, and that’s not going to satisfy any chocoholic!

Exercise helps me feel less guilty, but what’s the point in only burning off calories from chocolate when you could be burning off calories from meals?
What can we do to stop the damage? The number of calories we burn will depend on how much each of us weighs. An 11 stone woman, like me, would have to cycle at a moderate pace for 123 minutes for a 160g Thorntons Milk Chocolate Egg. That sounds like a lot of peddling!

It is said that you need to burn 3,500 calories to lose a pound. If you don’t consume extra calories that bad foods possess, you don’t need to burn them off. The exercise you then do could be better used to burn off those problem areas.

So what happens after my month is over?

I’ve found that my sweet tooth is less dominant in my life, and after seeing those statistics I know that refusing chocolate is going to do me more good than bad. I know it sounds simple, but there is nothing like a few statistics to really grab your attention.

So, give it a go, find your inner will power, take control of your body and give up comfort foods for a month.