Category Archives: Supplements

Blend blend blend

One of the best thing I have discovered this year is the good old fashioned blender! I had heard about the nutribullet but at roughly £84.99 thought it was a little pricey, I then found one that was very similar made by Breville and was only £29.50.

  
These blenders are brilliant because you add all of your ingredients straight into the bottle, therefore it minimises mess and washing up also! 

This blender has been a massive hit in my house with both my parents and my sister making themselves healthy shakes. I also like it for mixing my protein shake as it eliminates the yukky lumps you get from a shaker. The Breville comes with two bottles as well which is really hands, they have clip lids so are great for on the move. Simply plug the blender in, pour your ingredients in and then press go and it’s done. 

There are so many great shake recipes out there and so easy to make. I’ve included a couple of my favourite below. 

Chocolate protein & peanut butter

  • 2 scoops chocolate protein powder
  • 1 cup unsweetened almond milk
  • 1 banana 
  • 2 tbsp peanut butter
  • 3-5 ice cubes

  
Blueberry smoothie

  • 2 scoops strawberry/ vanilla protein
  • 1 handful blueberries
  • 3-5 ice cubes
  • 1 banana
  • 1 cup unsweetened almond milk

  
For more great recipes check out this website they have hundreds.

http://www.bodybuilding.com/fun/proteinshakes.htm

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Protein ice cream… Yum! 

Upon a recent visit to London I discovered wheyhey ice cream, I can’t believe I’ve never had it before! 

I have such a sweet tooth and love ice cream so I was excited to try this little tub of strawberry delight that contained 20g of protein. 

  
The texture was slightly different to ‘normal’ ice cream but the flavour was delicious and it still tasted great. The best thing is that it contains nothing artificial and no sugar, it uses an artificial sweeter called xylitol. 

  
I got my tub from a health food shop but having looked at their website it is now beginning to be stocked further afield, including in Odeon cinemas! You can also buy from muscle foods and ocado 

Check out their web page 

Wheyhey


Crossfit, haters gonna hate

The other day I had a conversation with my brother about crossfit and found myself becoming extremely defensive about the sport I have grown to love. Now my brother doesn’t and has never tried crossfit, he was however a junior world gymnastics champion so knows what it takes to be at the top of your sport. 

His arguement was that he was fitter than me because he can run further. My arguement was that although I hate running, I have other skills in my tool box, I can pull up, olympic lift, walk on my hands etc. Anyway the arguement escalated and ended up like most sibling exchanges do, in personal insults and a challenge. I will go for a run with him if he will do a crossfit session with me!

  
Anyway it got me thinking about when I first started crossfit and the amount of articles I read on the internet slating crossfit. I wonder how many of these people have actually tried a crossfit session before they started slagging it off?! 

Injuries- Any sport carries a risk of injury, it’s part and parcel of the activity you choose to do. I competed in trampolining for 15 years and ended up with 3 stress fractures but I’m not bitter. It provided me with so many opportunities and achievements. 

Of course anything that involves lifting weight or just being a gym will cause injury. I understand that people are concerned with the fact that crossfit coaches are not teaching the correct form, especially when it comes to Olympic lifting. Which is why it is important for people who want to begin crossfit to do their research on the box they are going to join, have a trial session, see what the coaching is like. I have to say whenever I have seen people, very rarely, get injured its when they’ve been doing their own workouts or practising by themselves in the gym. 

It’s just exercising- yes it is exercising but it is also a sport. A sport where top athletes train full time, watch what they eat, are sponsored and disciplined. It incorporates such a broad range of movements and I believe makes everyone from beginner to athlete a functional person. 

All crossfitters love to talk about crossfit- Yes this is very true! Why? Because it is a community, all of my best friends are from my crossfit box. We have social events, support one another and share common interests. But although I love crossfit I completely appreciate other sports and love to play and watch them also. 

It makes you bulky (women) – crossfit incorporates weightlifting, cardio and gymnastics and if done right it will make you lean. Will it build muscle ? Yeah! Will it make you look like a guy? No! You only have to look at the top female athletes and look at how amazing their bodies are! Not only are they full functional but they reflect a lot of hard work. 

  
You have to do paleo- Paleo is recommended and I really believe that Paleo is great. I do think however it should be adapted to the individual person, we are all human and need that odd sugar fix or the odd bottle of wine. 

Benefits I have found from crossfit 

  • Friendships
  • Community
  • A lean, functional body
  • Nutritional information
  • An outlet for my friendly competitiveness 
  • Knowledge on my body and how it moves 

I would recommend crossfit to anyone. Young, old, thin or fat I believe it really can improve health and wellbeing. 

And we do talk about other things apart from crossfit…. Promise! 

  


Supplements… Really necessary? 

I have always been rubbish at taking any tablets, even if I have a splitting headache I wait until it is unbearable before taking paracetamol. I don’t know why I do this I guess I just don’t believe that they actually do anything! 

So I wasn’t overly keen to hear about and see the range of supplements that many crossfit athletes take. 

  
I didn’t know where to start and didn’t really understand what each product did or how it would benefit me. 

However, I have now completed lots of reading, spoken to nutritionalists and coaches and can say that I’m a convert! 

Recently I began taking Super Omega 3 tablets and Vitamin D3 in the morning. I generally get sick a lot, especially because I work with children so I’m hoping these help me to fend off the germs! 

I’ve also began taking BCAA tablets before, during and after my training sessions. I find the tablets pretty large to swallow so I have just ordered the powder form which I’m hoping will make this easier. 

Other supplements that I take are L Cartinine and L Glutamine. I also take ZMA which I have written about before and I really like these because they give me a really deep sleep and I wake up feeling refreshed. 

Of course in addition to all of these I take whey protein after each session! Sometimes I do feel like I could possible rattle with all of the tablets that I’m taking but I am really feeling the benefits. I feel like I have more energy, I recover quicker and can train longer, my skin is better and I’m also sleeping well. 

Pure pharma do a pack where you can get Omega 3, D3 and Minerals in handy daily packs for £48.

Pure Pharma
I get my products from MyProtein which is great value! 

Myprotein
So what do all of these products actually do and how do they benefit? 

Vitamin D3- including; contributing to the normal absorption and utilisation of calcium and phosphorus, contributing to normal calcium levels, contributing to the maintenance of normal bone and muscle function, and contributing to the normal function of the immune system and cell division.

ZMA– Zinc and Magnesium has a number of benefits to the body and its functionality. Magnesium contributes to electrolyte balance and the maintenance of normal bones and teeth. The Zinc component contributes to the normal function of the immune system. 

Omega 3- When combined, EPA and DHA contribute to the normal function of the heart. DHA also contributes to the maintenance of normal brain function and vision.

BCAA- During exercise amino acids become more important as it is difficult to maintain the desired levels from food alone. With this powder you can reach optimum levels of branch chain amino acids in a quick and easy way.