How To Plan Your Diet

Whether you've been for a jog around the park, a weight training session, boxing or a swim, you have a key window of opportunity to ensure your body recovers quickly to support fat loss and create lean muscle. Post-workout nutrition is one of the most commonly neglected components of nutrition, and along with breakfast, is one of the most important times of the day to nourish the body.

Having access to a nutrient-rich meal that is high in protein and contains the right amount of clean & lean carbohydrates straight after training isn't always possible or practical, which is why we recommend using protein powders such as Protein Excellence.

To ensure we are able to feed and nourish the body straight after training, a good quality blender/shaker is a must so that you can make a protein based post workout shake quickly - and all your hard work in the gym doesn't go to waste! The recipe above takes only a few minutes to prepare and can be stored in the fridge, so you have several days of post workout shakes for the remainder of the week. 

 Don't work hard on your training and then neglect your post workout nourishment, embrace your diet as part of your training and see the results you deserve. 

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4 Drinks That Shrink Your Belly

Cool off with refreshing sips that help keep your abs flat too

Flat Belly Drink: Watermelon Smoothie

As long as they’re made without sugary mixers like sherbet, smoothies are a guilt-free way to hydrate—and watermelon is a terrific, low-cal smoothie base. Not only is it a natural hydrator because of its water content, watermelon is also loaded with nutrients, including cancer-fighting lycopene, as well as an amino acid known as arginine.

A study in the Journal of Nutrition found that arginine can decrease body fat and increase lean muscle mass, so whip up this 56-calorie metabolism booster and sip away!

Flat Belly Drink: Dark Chocolate Shake

Really? Yes, really. Chocolate—especially the dark kind—helps you slim you down because it decreases appetite and lessens food cravings overall.

However, at nearly 400 calories, this shake is more of a meal than a snack. Try it for a quick breakfast to keep your appetite tamed for hours.

  

Flat Belly Drink: Flavored Water

Staying hydrated is important when you’re trying to trim down. Drinking plenty of water helps your body maintain proper fluid balance, stops water retention (a big cause of bloated bellies), and even increases the feeling of fullness so you eat less overall.

But if plain water bores you, spruce it up with fresh herbs, citrus fruits, and other low-cal flavour enhancers (sliced cucumbers work well too).

Flat Belly Drink: Pineapple Frappe

This blended pineapple drink tastes like a beach holiday in a glass—and it packs in two belly-flattening ingredients. A tablespoon of flaxseed oil adds mono-unsaturated fatty acids (MUFAs), proven belly flatteners, and pineapple itself contains bromelain, an enzyme that helps break down protein, ease digestion, and banish bloat.

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The 14 Best Things To Eat After A Workout

Eggs

Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rockymovies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

Get 12 easy egg recipes here.

Quinoa

For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fibre than brown rice, and requires less time to prepare.

Get 32 fun quinoa recipes here.

Orange Juice

Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. 

Orange juice also works well for protein shakes.

Kefir

Kefir, a fermented milk drink made from pro-biotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavour may take some getting used to, it mixes well with fruit, cereal and whey protein.

Get a recipe for a banana-kefir smoothie here.

Bananas

Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

Salmon

Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

Get this recipe here.

Blueberries

These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

Whole-Grain Pita & Hummus

This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout

.

Get this recipe for parsley hummus here.

Dried Fruit & Nuts

If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

 Pineapple

Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

Sweet Potatoes

Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

Get a recipe for garlic-and-thyme-roasted sweet potatoes here.

Kiwi

Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness. Bonus tip: Don’t throw out the skin; it’s full of even more nutrients.

Water

This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

Important: 

Eat Something

Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working outgoes a long way.

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Healthy Eating

Ask any nutritionist or personal trainer: What you put onto your plate is so, so important for weight loss. But we're not talking about simply adding more veggies, fruits, and lean meats to your eating plan. There are certain foods that research has actually linked to speedier weight loss. Add them to your grocery list, and get ready to see the pounds drop.

1. Hummus

A study published the Journal of Nutrition & Food Sciences found that people who regularly eat this chickpea dip have, on average, eight percent smaller waistlines than those who don't. Why? It's packed with satiating fibre and protein.

2. Chocolate

No joke! In one study published in the journal Nutrition, higher chocolate consumption was associated with low abdominal fat. Study authors didn't speculate on the mechanism behind this, but previous research suggests that the antioxidants in dark chocolate may help increase your metabolism. Don't let this be an excuse to binge on the sweet stuff, though—moderation is key!

3. Oat Bran

Eating oat bran in the morning can help curb your hunger, according to research  published in the journal Appetite. Just like with hummus, the fibre in oat bran plays a major role.

4. Tea

Calling all tea lovers! The catechins and caffeine in this super drink may help your body oxidize fat faster, according to ameta-analysis of studies published in the American Journal of Clinical Nutrition.

5. Prunes

Researchers from the University of Liverpool recently presented a study that found people who ate a handful of the fruit daily lost weight faster than people who didn't. The reason? Surprise, surprise fibre!

6. Avocado

Pack yourself half an avocado as part of your lunch, and you'll feel full until dinner rolls around, according to a study in Nutrition Journal. The fibre, potassium, and healthy fats in the green stuff may curb your cravings so that you skip afternoon trips to the vending machine.

7. Peanuts or Peanut Butter

A study published in the British Journal of Nutrition found that adding either of these to your breakfast can help keep your cravings in check for up to 12 hours. Why? Peanut and peanut butter eaters in the experiment had higher levels of the hormone peptide YY, which makes you feel full after eating. Limit yourself to two tablespoons of peanut butter or an ounce of peanuts with your breakfast—the nutty goodness is also fairly caloric.

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How To Remove Belly Fat - Nine Powerful Foods

Many people strive to lose weight. The only problem is that they simply do not know what foods to eat. Below are some common foods that will help you along with you weight loss.

1. Vegetables:

Eat as much colour as possible with every meal.

All vegetables are excellent power foods, however you should try to eat as many different coloured vegetables with every meal. Colour code your meals so you don't become bored with the same vegetables with every meal. the key is to start slowly and introduce more colour into your meals over a period of time.

The beauty of vegetables is simple you can eat as many as you like as often as possible and there are literally hundreds to choose from!

2. Fish: Eating fish should only be done once or twice a week. Mackerel, tuna, sardines and salmon are loaded with omega-2 fatty acids that help keep your arteries clean.

 Herring grilled in the oven with a light sprinkling of herbs.

Try placing fish into your weekly menu on Tuesdays and Fridays allowing time for your body to digest the fatty acids from the fish. 

All types of fish are fantastic eaten hot or cold and take very little preparation time, mix them with plenty of green salad or a variety of coloured vegetables for an excellent evening meal. 

3. Fruit:

Try new and exotic fruits.

Most fruits have fibre, minerals, vitamins and cancer fighting agents. Test your taste buds by trying new fruits which are not normal to you, replace snacks and desserts with new and adventurous fruits.

Apples, bananas, oranges, berries and grapes are really good for improving your overall health, add natural yoghurt and mix different fruits together.

Try blending fruits together to create refreshing drinks which are excellent as post work out shakes.

4. Eggs:  Eggs are an excellent source of protein and choline.  Eggs are probably one of the more flexible foods available to us, you are limited only by your imagination and culinary skills. Eggs are not only a breakfast food, a two egg scrambled egg dish is a fantastic snack and using a microwave takes only 3 minutes to prepare.

Dig out your cookery books and open your eyes to the wonders of eggs, try to use Organic eggs if possible or at worst free range .

5. Beans: Pinto or kidney beans provides fibre, protein and important minerals. They also help control blood sugar.

6. Whole Grains: Pasta, rice, crackers, noodles and bread should only have whole grains. Before you buy, read labels to see if they are 100% whole grain or not. Whole grains provide a healthy source of fatty acids, fibre and protein.

7. Green Tea: Most people believe that green tea provides protection against cancer, arthritis, heart disease and many more diseases. Green tea has also be proved to help fat burning. Drinking two or three cups of tea a day would be ideal.

8. Nuts: 

A handful of nuts will help you get your fibre requirements as well as fighting cancer.

 Nuts also help with heart disease, diabetes and gallstones. Nuts are now being recommended for healthy weight loss.

Once again there are vast amounts of choice when dealing with nuts, keep away from salted varieties and try to only eat natural unprocessed nuts.  Mix a hand full of nuts with salads or with fruit to add texture to your snacks or desserts.  

9. Olives: Olives and olive oil have an excellent source of vitamin E and mono unsaturated fat than can lower cholesterol. Try eating a hand full a day.

Above are nine excellent foods that will help with losing weight and also help you eat more healthily. The next time you are out at the supermarket, keep an eye out for some of the foods mentioned, if you are having trouble sourcing more exotic food types try specialist shops or the internet. 

Start by eating a few of the foods and gradually work your way up. Soon you will have designed a weekly eating program that is not only beneficial to your health but when combined with regular exercise will help you lose weight.

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