Kinetica Sports

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 SUGGESTION 2 SUGGESTION 3 Breakfast Omelette; using omega eggs, with onions peppers and tuna Porridge / Muesli with why protein mixed into milk* Smoothie; using yoghurt, fruit, oats or another... Read More

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 mg Nuts – Cashews – Dry Roasted 260 mg Nuts – Brazil – Dried – Shelled 225 mg Seaweed -Spirulina – Dried 195 mg Nuts – Peanuts – Spanish –... Read More

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. Thus, when ingested they are absorbed and transported unchanged directly to the muscle. They make up approximately 1/3 of skeletal muscle and have been shown to have significant anti-catabolic properties.... Read More

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 cucumber 1oz or approx. 1 handful of pine nuts 1 tablespoon low fat mayonnaise ½ tablespoon horseradish sauce 1 yellow pepper 1 teaspoon cayenne pepper Combine the mackerel, mayonnaise and... Read More

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 amount of carbohydrate we’ve recommended is high considering that most people struggle to do the amount of exercise needed to burn this type of amount of carbohydrate. You’ll need to... Read More

Calcium : dietary sources

Food Name Calcium per 100 g Cheese – Parmesan – Grated 1376 mg Milk – Non-fat – Instant-Dried 1231 mg Seeds – Sesame – Dried Whole 975 mg Milk- Whole – Dry 913 mg Whey – Sweet – Dry 787 mg Cheese-Cheddar- Inch Cubes 721 mg Molasses – Cane – Blackstrap 685 mg Fish – Sardines – Can/Oil 438 mg Fish – Salmon – Broiled/Butter 414 mg Nuts – Almonds – Shelled – Chopped 266 mg Fish – Trout- River – Cooked 218 mg Cheese – Ricotta – Whole Milk... Read More

Fat loss made easy: proven strategies for effective and long term body fat reduction

3 Part Article Series: General Tips for fat loss for athletes: food choices and minor adjustments to maximise fat loss Flex; Maximising Performance whilst reducing body fat: eating in phases enhances anabolism and promotes fat loss, at the same time – learn how to achieve this and peak for competition Hardcore fat loss: rapid fat loss strategies for stubborn long term fatties or to get ahead during periods of injury 10 Tips for fat loss for athletes In an earlier article on carbohydrates and diet we looked at keeping a... Read More

Tea and Chocolate for Athletes

GREEN TEA Many of us like a cuppa through the day. Apart from knowing that you should try to limit your sugar consumption, and, arguably, use skimmed-milk in your tea, many of us give no more thought as to whether the tea we drink has any consequences for our health. Read on my friends and be enlightened …… Green Tea comes in many guises, mainly from the East. Chinese and Japanese green teas have similar benefits. Green tea is just black tea without the fermentation process. Black tea (what most... Read More