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Monthly Archives: September 2009

Part 2 Blood Sugar Control – so what do I eat then?

Carbohydrate considerations The information in these articles is designed for educational purposes only and is not intended to serve as medical advice. The information provided on this site should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, … Continue reading

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Blood Sugar Control

In the first of a series of articles nutritionist Matt Lovell will be taking you through the process of becoming diet and supplement aware. This first article explores the relationship between carbohydrate and insulin. It’s fairly detailed reading but the messages are really important to athletes, so concentrate! BLOOD ENERGY Never before have there been as many low fat or … Continue reading

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Men’s Health recipe article

If you want to lose weight, gain muscle or perform better. So 6 recipes in total with anything else recipe wise you might have on file thrown in for good measure. They can be really simple stuff like bowl of weetbix with yoghurt or complex which ever you think is appropriate. Would be good to have measurement guidelines although these … Continue reading

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Men’s fitness August 06 diet plan

Building muscle requires building blocks and these come directly from protein. You can’t build muscle directly out of fat or carbohydrate. Next you need to ensure adequate calories in order that you maintain a growth environment for muscle. The trick here is not to over-eat as then you may gain muscle but you’ll also gain fat too. Eating plenty of … Continue reading

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Muscle building article for Men’s fitness

Total per day = 2750 kcal per day 2.2g protein per kg/body weight based on 85kg man: 187g per day 4-5g carbs per kg/body weight based on 85kg man: 340g per day* 1g fat per kg/body weight based on a 85kg man: 85g per day 6 meals per day Some days we have come in below this suggested guideline as … Continue reading

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Things you could eat based on discussion

Amounts and recipes are not included, for a full list of recipes aimed at a muscle building diet please email matt@performandfunction.co.uk. You’ll have to use your own preferences and cooking skills to find your way around these suggestions but it give you a picture of the type of things to choose at various times of the day. MEAL SUGGESTION 1 … Continue reading

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Magnesium : dietary sources

Food Name Magnesium per 100 g Seeds – Pumpkin/Squash – Dried 535 mg Cereal – 100% Bran 473 mg Seeds – Sunflower – Dried 353 mg Seeds – Sesame – Dried – Whole 351 mg Cereal – Wheat Germ – Toasted 320 mg Nuts – Almonds – Shelled – Chopped 296 mg Nuts – Filbert/Hazel – Dried – Chopped 285 … Continue reading

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Leucine

Leucine is one of the 8 essential amino acids which means they cannot be manufactured by the body so therefore must be ingested. Due to its molecular structure, Leucine is classified as a “branched chain amino acid” along with valine and iso-leucine. Unlike other amino acids, the branched chain amino acids are metabolized in the muscle and not the liver. … Continue reading

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Diet Plan

DAY 1 BREAKFAST: Oat so Simple – 1 sachet 1 Cup semi skimmed milk 1 Scoop of whey protein 1 cup of Chinese green tea, you can drink as many cups of Chinese green tea in a day as you like Mid-morning Snack: 1 apple 20 almonds LUNCH: 2 mackerel fillets (or other fish if Mackerel is too fishy) ½ … Continue reading

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Muscle Building Nutritional Plan

Total per day = 2750 kcal per day 2.2g protein per kg/body weight based on 85kg man: 187g per day 4-5g carbs per kg/body weight based on 85kg man: 340g per day* 1g fat per kg/body weight based on a 85kg man: 85g per day 6 meals per day Some days we have come in below this suggested guideline. The … Continue reading

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