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Setting New Year's Resolutions? Your Healthy Eating & Exercise Plan
Setting New Year’s fitness resolutions might be pretty stressful, especially when you think they’re hard to achieve. However, staying healthy and fit is possible as long as you set up realistic goals and approach them properly. Eating and exercising can complement each other if you combine them to reach the desired results. Moreover, maintaining a balanced diet and active lifestyle can positively affect both your physical and mental health as well as help you accomplish your resolutions with ease. Here are a few tips on creating and sticking to a healthy eating and exercise plan without making any sacrifices. “The best type of diet and exercise plan is one you can keep on, meaning it is broken up into achievable goals that keep you motivated. For example, if you say you want to lose 20 lbs, that seems daunting. If, however, you say you want to eat 150 fewer calories a day, that is easy. It is the equivalent of cutting out 3 cookies or a helping of potato chips or substituting tea with lemon for a grande latte. The calories add up though to 1050 a week. That is about a pound and a half a month, especially when combined with exercise. After a few months, you will notice the weight loss and the enthusiasm will keep you going. By the end of the year, you will have reached your goal.” Robert Herbst, Powerlifting Champion Top 7 Tips to Stick to a Healthy Eating Plan There are so many opinions, facts, researches, and tips out there that it might be hard to figure out what would work best for you when it comes to food. The thing is, there’s no magic one-fits-all healthy eating plan. Your daily diet will depend on your body, health, activity levels, and of course, food preferences. We gathered some useful tips for you to take into consideration when planning your eating routine. Eat What You Love Life is all about enjoying it and doing what you love. The same is about food. If you hate kale, but your favourite influencer is saying everyone should eat, just don’t. We’re sure there are plenty of healthy foods out there you love eating and can try including into your diet more. Often, it’s not about what you eat but how much you eat. So, if you have a craving for that tasty and fatty burger or a piece of cake, eat it. Just make sure you don’t eat five of them. Once you find the perfect balance in your daily calorie intake, you’ll see that you don’t have to sacrifice your favourite “guilty” foods to stay on the right track and achieve your goals. Monitor Your Water Intake Water is a crucial part of your fitness journey. Staying hydrated helps you think more clearly, perform better, and make sure your body has what it needs to function properly. Keeping track of your water intake can be one of the best habits you can acquire this year. And if you want to achieve even better results, try substituting sugary drinks such as store-bought juices and pop with plain water. Once you get used to it, you’ll be amazed at how much better you feel on a day-to-day basis, and your body will definitely be thankful for that. Avoid Processed and Packed Foods You’ve probably heard this a hundred times, but we’ll remind you just one more time. Processed foods can be packed with unhealthy fats, sugars, sodium, preservatives, and many other hard-to-pronounce things you ideally don’t want to put inside your stomach. Of course, your lifestyle might require you to buy packed goods from the store once in a while. Yet, preparing your meals at home and being in control of the quality of food you consume will help you develop healthier eating habits sooner. Plus, you don’t need to be a Michelin star restaurant chef to cook tasty dishes. The simpler the recipe, the more likely your body is to benefit from it. Snack Healthily We all know that snacking is more of a craving than a hungry call from our organism. And it might be hard to get rid of this habit completely. So, instead of forcing yourself to stop snacking, try switching to healthier options and ideally making them by yourself. There are plenty of healthy snacks you can prepare in a few minutes, including hummus, protein bars, sugar-free candies, you name it. And it can be even more efficient if you prep a whole bunch of them at once to save yourself time during the workweek. Once you stop consuming pre-packed snacks, it’ll be much easier to maintain a healthy weight. Control Your Portions We’re what we eat. And how much you need to eat also depends on how much energy you spend during the day. If you’re a hardcore fitness enthusiast who works out a few hours per day, seven times per week, a 1,200-calorie diet won’t provide you with enough energy to sustain your lifestyle. However, if you have moderate physical activity, a 1,200-1,500-calorie diet should help you lose weight safely and without making your body starve. “You don’t have to weigh and measure every morsel of food, but you want to be aware of how much you are eating. For example, when pouring cereal, many people pour 3 cups into a bowl instead of the recommended 1 cup. And, eat mindfully and pay attention to hunger levels.” Lisa Young, PhD, RDN, Author of Finally Full, Finally Slim & Adjunct Professor of Nutrition at NYU Learn to listen to your body and stop eating once you feel full. Also, keep in mind that sometimes you might feel thirsty and not hungry. It’s your body, and no one knows how to understand its signals better than you. Consider Supplements “Supplements are a great way to help and maintain a healthy lifestyle, especially if you exclude certain foods from your diet. It is essential for the many vegetarians, vegans, and others with limited diets to ensure they use supplements to maintain a fully rounded diet full of all the essential nutrients.” Beth Shaw, Founder & CEO of YogaFit At Gelpro Australia, we offer a wide range of gelatin and collagen protein online. Our product range includes premium protein powder of the highest quality as well as pure collagen powder. They can help you add more nutrients to your regular dishes as well as prepare tasty pre-workout and post-workout meals and drinks. Invest in Really Good Seasonings “My best tip to help you eat healthily and not sacrifice taste is to invest in really good seasonings. Make sure they don’t have a bunch of fillers and read the reviews, so you know what you’re actually getting. Some seasonings are great to add to veggies for an extra taste. Nutritional yeast is a flavorful addition to any pantry and has some research behind it, showing that it can lower cholesterol and protect the body from free radical damage.” Jeff Parke, Owner of Top Fitness Magazine How to Maintain a Consistent Workout Routine? We all have different fitness aspirations, and sometimes it might be pretty daunting to fulfil them all. Yet, it’s not impossible if you approach your workout goals with the right mindset. Here are a few useful tips to keep in mind. Start Small “The best exercise plan is one that you actually do. So start small, keep it simple. If you're having a hard time fitting in a workout, start by doing something that literally only takes 5 minutes a day. This could be a short walk, a few weightless squats, some push-ups, and sit-ups, or anything else that you want to try that gets your body moving. Once you've done that for a week or two, you've established a new habit. And now it's time to increase a little bit to 10 minutes, 15 minutes, and so on. The mistake most people make is trying to do too much at the beginning, so they get frustrated and just give up. That's especially true of New Year's resolutions, where people get really excited at the beginning of the year but usually just revert to the status quo. It's better to do something simple that you'll actually keep doing than to take on a big challenge and then give up.” Ben Tanner, Physician Assistant at Fasting Well Combine Your Exercise and Diet Plans If you want to see the results of your fitness efforts, both working out and eating properly will play a huge role in achieving your goals. A Healthy and nutrient-dense diet will help you maximize your physical performance and see positive results sooner. Plus, proper nutrition and exercising will help you maintain a healthy weight and improve your daily life quality. According to the 2013 Stanford study, people who start exercising and introduce dietary changes at the same time are more likely to get better results as compared to those who start with either dietary change or workout individually. Base It on Your Schedule “Do you have flexitime kind of work? If you're a morning person, you could warm up and sweat after waking up. If you prefer a chill morning and would like to have a short bike ride, stroll or jog, why not. If you need to work at a specific time in the early time of the day, you could schedule it in the late afternoon or evening. Remember to put workout sessions during times that you don't really have work; this is to be guilt-free! If you're not a hardcore, try stretching activities every before and after shifts, then move to more challenging drills on the weekend. You could download workout apps where you could modify based on your needs, level, and availability.” Owen Drury, Remote Digital Editor at ODDigital Enjoy It “The best exercise plan is also one that you will enjoy! Don't step in the gym if you hate it. Go kayaking, meet friends to play volleyball, or take a dance class. Sticking to a strict program that is not personalized to your preferences and goals will not be sustainable. The best exercise plan is different for everyone.”Ashley Estanislao, Exercise Physiologist & Physical Therapist at The Movement Celebration You don’t have to do CrossFit every day or count every single calorie to stay fit. As long as you are moving and providing your body with some physical activity, you’re already on the right track. There are so many activities you can choose from to stay active, so don’t burden yourself with only gym workouts. The Takeaway New Year’s resolutions shouldn’t make you feel scared, guilty, or stressed. It’s your life, after all. And you’re the one setting up your goals. So, if you don’t want to burn out too fast and lose enthusiasm, make sure your plans and aspirations are realistic enough to accomplish. It takes time to establish and polish your healthy eating habits and a regular exercise plan. Yet, introducing changes one step at a time will help you move towards your end goal steadily and monitor your progress correctly. A few little changes to your daily lifestyle might have a tremendous impact on your health, fitness, and weight loss goals. So, remember that even small things matter. Once you start focusing on the journey and enjoying it, you'll find it much easier to successfully stick to your healthy eating and exercise plan and achieve your New Year's resolutions.
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How to Keep Your Healthy Eating Habits During the Holidays
Holidays are a beautiful time of the year we’re all waiting for, and at the same time, most of us are low-key afraid of it. With the amount of delicious food and drinks, it might be challenging to stay on top of your healthy daily routine. However, you can still enjoy the holiday season and all the tasty dishes without feeling guilty. Here are a few tips on how to maintain your healthy eating habits during the holidays while living your life to the fullest. 13 Ways to Eat Healthy During the Holidays As impossible as it might seem, staying healthy and not overeating during the holiday season is possible if you focus on the right things. Here’s how you can do that. “A few tricks I recommend for staying healthy through the holidays are: Keep regular meal times. It can be easy to snack mindlessly throughout the day or eliminate meals altogether. Both of these things can actually lead to overconsumption and weight gain. Stay hydrated. This helps us be more aware of true hunger/fullness cues. Sometimes we may mistake thirst for hunger. If you don't love it, leave it. Only choose the holiday goodies that are the best. Likely there is a lot of good stuff around and no reason to commit to something that isn't your favorite.” Shena Jaramillo MS, RD, Registered Dietitian Nutritionist at Peace & Nutrition Focus on Your Family and Friends, Not Food Usually, holidays are all about presents and food, a lot of food. But what if you tried to think of holidays as the best time to cherish the relationship with your nearest and dearest instead of thinking about food all the time? Even if this year you’re spending time with your family over a Zoom call, make the most out of it. Once you manage to switch your focus from food to activities, you’ll notice that it’s much easier to follow healthy habits and feel good about it. At the end of the day, food isn’t running away, and you can eat a pudding any other time, not only on Christmas Eve. Try Prepping Your Meals “One of the best ways you can maintain your healthy eating habits and stay on track during the holidays is to meal prep. When you set aside a couple of hours each week dedicated to planning and packaging your meals for the week, it takes all the guesswork out of your calories and meals later. Having portioned, healthy meals readily available makes it easy to grab and go, making you less tempted to drive through the fast-food lane once those hunger pains come on.” Natasha Funderburk, NASM-Certified Personal Trainer, Nutrition Coach, ACE-Behavior Change Specialist Make Smart Shopping Decisions If you’re the one responsible for the holiday shopping, take advantage of it. Try to buy healthy products and avoid processed foods as much as possible. Also, do not buy more products than you need. The more leftovers you have, the more likely you’re to binge eat during the holidays. It’s also a good idea to think through what you’re going to cook and shop accordingly. If you go to the grocery store without a clear idea of what you’re going to prepare, you might end up with much more food, which means more calories and a bigger bill. Power-up With Protein “Protein is a party girl's best friend. Protein-rich foods like shrimp, salmon, poultry, eggs, low-fat dairy, and beans help to keep you satisfied between meals and feeling fuller longer. A bonus boon for seafood? This high-protein choice is also rich in heart-healthy omega-3s DHA and EPA.” Rima Kleiner, MS, RD, of Dish on Fish And if you’re short on time, you can always take advantage of a protein shake or smoothie. At Gelpro Australia, we offer a wide range of premium protein products to help you get through the holiday season without giving up your healthy routine. Don’t Pause Your Workout Schedule Of course, holidays are for relaxing. However, if you try to treat holidays like any other time of the year, it’ll be much easier for you to do what you regularly do. Whether it’s hitting the gym, quickly working out from home, or simply going for a walk, do not stop doing these things. Since holidays are full of fattier, more sugary, and caloric foods, moving as much as possible can help you maintain a healthy weight and speed up your metabolism. So, if you’re hesitating between eating another snack or playing Twister, always choose the latter. Avoid Unhealthy Foods “Here are my strategies that clients have found really effective for keeping healthy eating habits: Make unhealthy food inaccessible in the house. Willpower is a volatile thing, and it’s much more effective to change your environment. Ask family members or housemates to keep unhealthy food hidden. Out of sight is out of mind. Keep a habit tracker for days you didn’t snack. Recording your habits reduces the likely hood of you breaking the habit as you don’t want to ruin your progress. If you end up eating unhealthy food, make a healthy food choice as soon as possible. It’s really easy to spiral out of control, and the best way to combat this is to get back on the horse as soon as possible.” Oliver Bashforth, Head Coach at Blackridge Fitness Don’t Feel Guilty About What You Eat One of the most important things to remember during this holiday season is to enjoy it. Enjoy people around you, enjoy the food you eat and enjoy all the activities you do. And if you eat five cookies more than you planned, don’t get upset about it and focus more on the joy you experience when devouring them. “Food is designed to be pleasurable. So once we begin to notice how pleasurable healthy food choices are, we can substitute them for more and more unhealthy food choices, creating new pleasurable good habits that don’t leave harmful effects on our bodies as junk food does. Over time, new neural pathways are formed because of the neuroplasticity of our brains. So the new delightful habits of eating fresh fruit instead of cake become more deeply satisfying. Especially since the pleasure is not accompanied by any negative repercussions.” Bracha Goetz, Harvard-Educated Wellness Expert & Author of 39 BooksOf course, overeating isn’t good for you, but stressing over it is even worse. So, try to keep a cool head and do your best to maintain your healthy eating habits. Food is fuel for your body, so treat it with respect. Once you start perceiving food with delight and not guilt, it’ll be easier to sustain a healthy life balance. Avoid Labeling Foods as Good or Bad “This is a sure way to take the joy out of your holidays. If you have a few favorite holiday treats that you love allow yourself to enjoy them. You do not have to eat everything that is offered to you. Decide which foods you want to try and which ones you do not. There will be plenty of goodies everywhere you go. Be selective about which ones you want. You will enjoy the ones you decide to try even more when you do not force yourself to sample everything that is available.” Kerry Heath, LPC-S, NCC, CEDS-S & Writer at Choosing Therapy Lighten up Your Dishes Christmas staples are a must for most people to enjoy the holiday season to the fullest. However, if you want to take care of your body while still feeling festive, there are quite a few recipes you can find online to make your holiday dishes both tasty and healthy. If you have a chance, try to choose lighter, less caloric products for your Christmas dinner. With the number of products out there, it shouldn’t be hard to substitute some of the heavier ones with their low-fat counterparts. Or you can experiment and switch up your traditional dishes with some interesting modifications. Consider Intermittent Fasting “To combat the negative effects of indulging during holiday meals, I recommend fasting intermittently. There are three different methods to achieve fasting. The first method is to consume a shake for breakfast and lunch, followed by a sensible dinner in the evening. Healthy smoothies will significantly curb your consumption, placing you on a more liquid diet yet still satisfying your nutrients levels. Following the smoothies with a dinner that you enjoy made from whole, healthy food, not processed foods. Option two is to follow the 6-hour rule, which allows you to consume food for over 6 hours. For example, eating your first meal at noon, followed by dinner at 6 pm and no other meals until the next day at noon. This method gives your body an 18-hour window of rest from processing food and using its energy ondigestion. The last method is to juice cleanse or fast for 24 hours. This approach is for a more advanced candidate but will provide so many benefits of improved energy levels as well as hormone balancing and support. During holiday times, try fasting on odd days when you are not meeting with friends or family. It will help to reset your system after the days of overindulging.” Dr. Livingood, Owner & CEO of Dr. Livingood/ Livingood Daily Takeaway Maintaining your healthy eating and lifestyle habits might be a bit harder during the holidays. Yet, it doesn’t mean you cannot do it. If you try your best to sustain your physical and mental health by following the tips we mentioned in this article, you’ll be less likely to fall into the trap of holiday overeating. Remember that it’s your life, your diet, and your decisions. Do what you believe is best for you, listen to your body, and enjoy the good times with your family and friends.
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Collagen For Muscle Building? Here's How It Works.
If you’re a fitness enthusiast, you should know that it takes much more to build muscle than just lifting heavy weights. That’s why many gym goers turn to supplements to help them achieve their fitness goals. Collagen makes up between 1–10% of your muscle tissue. Collagen protein is critical for keeping your muscles strong and helping them function properly. Some researchers have also suggested that taking collagen may boost the synthesis of muscle proteins like creatine, as well as promote muscle growth after exercise. Yet, taking collagen supplements daily without following a healthy, clean diet and good workout regimen won’t help you wake up looking jacked. So, how does collagen work for muscle building and growth? Let’s dig a little deeper. What Is Collagen Protein? Collagen is one of the most abundant proteins in the human body, aka primary structural protein. It can be found in bones, ligaments, tendons, muscles, the GI system, and the vasculature. Apart from being a crucial building block for your body, it also contributes to healthier skin, nails, and hair. “I genuinely feel collagen should be labelled as a superfood! Want to build lean, solid muscle? Take Collagen! Incorporating collagen in your everyday life promotes the proper synthesis of muscle proteins like creatine and subsequently stimulates muscle growth. There are many reasons why I love collagen. Here are a few: if you have dairy/gluten/nut allergies, you're in the clear! Collagen [powder] mixes wonderfully in your AM coffee or beverage of choice. If you don't want to mix anything in your drinks, there are pill options as well. A few other benefits of collagen are: it boosts heart health, gut health, brain health, hair and nails, and increases metabolism. When to take it? Anytime! Ideally, I take it after my kuudose workouts or gym sessions to ensure my muscles are replenished with all the proper nutrients.” Sarah Gillette, Fitness Expert at Kuudose Collagen consists of 19 amino acids and 8 essential amino acids, including the main ones such as glycine, proline, hydroxyproline, and arginine. Glycine is a nonessential amino acid that is believed to be effective in boosting the health and strength of both humans and animals. Arginine is a semi-essential amino acid that is needed if your body undergoes regular physical stress from heavy training. That’s why it’s a pretty common supplement among fitness professionals. Arginine is vital for improving blood flow to active muscles and controlling blood pressure. It can also help heal wounds and injuries faster. Hydroxyproline and Proline are considered to be the essential amino-acids for whole-body protein synthesis. So, if you want to build muscle, proline has to be present to use protein properly. Also, just like arginine, proline contributes to wound and injury healing. Collagen Protein and Fitness Collagen levels in your body decrease with age, and it can also happen due to a poor diet. That’s when supplements come in to help replenish collagen stores. Here’s how collagen peptides can contribute to boosting fitness and athletic performance. “Collagen aids fitness recovery. Collagen can help you recover from exercise by helping to fuel your muscles with a high-quality protein source. During your workout, your body breaks down muscle tissue, and protein helps to repair this tissue. Grow those muscles and go back to the gym, feeling stronger! Collagen supports joint and ligament health as well. It helps to ease joint pain and reduce the risk of deterioration. Besides, collagen protein is an easy way to get that added protection.” Latoya Warner, Fitness Specialist & CEO at Lacey Warner Fitness Collagen May Improve Muscle Mass Since collagen is one of the main parts of your muscles, as its amounts decrease, so do your muscles. A German study suggests that post-workout collagen supplement can promote muscle growth if combined with exercising. There’s still not enough research to prove that collagen can help increase muscle mass in younger and healthier people. Yet, considering that collagen plays such an important role in muscle building, it has significant potential. As we mentioned earlier, collagen consists of such vital amino-acids as arginine and glycine, which are critical building blocks for creatine. And there is already enough research data proving that creatine helps increase muscle mass, build strength, and enhance athletic performance. Collagen May Alleviate Joint Pain Collagen is one of the key components of cartilage, which cushions and supports your joints. As you get older, this tissue becomes weaker, especially if you’re an athlete. This can lead to joint pain and even arthritis. Using collagen hydrolysate supplements can help reduce joint pain and specific symptoms of osteoarthritis, according to the 24-week study. Joint pain can be very unpleasant and limit your ability to exercise. Daily use of collagen peptides may help reduce joint pain, enhance mobility, and make your workouts more effective. Collagen May Prevent Sports Injuries and Speed Up Recovery No one likes injuries. Period. Not only sports injuries are painful, but they also prevent you from keeping a stable workout routine. Collagen might help you reduce the risk of injury and thus prevent you from losing precious training time. According to one of the studies, collagen supplementation can contribute to increasing the diameter of tendons in joints. As a result, it can help lower the rates of ankle injuries in athletes. And if you do get injured during a workout, your muscles recovery will depend on restoring muscle fibres and building scar tissue. As you might have already guessed, both of these processes require collagen to help you heal quicker. How to Properly Consume Collagen to Achieve Best Results? Honestly, there’s no magic time nor way that is believed to be the best to consume hydrolyzed collagen powder. Whether you decide to add it into your morning coffee, blend it into a protein shake or smoothie, or make colourful gummy bears out of it, it’s ultimately up to you. Don’t be afraid to experiment to find out what works better for your body. And, speaking about gummies, here’s how you can make delicious protein-rich rosewater gummies at home: Recipe by Henry Nankivell Ingredients: 3 tablespoons (45ml) of gelatin powder 90ml water 1 tsp beetroot powder 425ml water 125g honey 6 tablespoons (90ml) of rose water Directions: Grease and line a 20 x 20 cm baking tin with parchment paper. Alternatively use silicon moulds. In a bowl, stir the gelatin into the 90ml water. Set aside. In a saucepan over medium heat, add the water and beetroot powder and bring to a gentle simmer. Add the honey and stir until the honey is completely dissolved. Remove the saucepan from the heat and stir in the rose water. Add the bloomed gelatin and stir until completely dissolved. Pour the mixture into the tin/mould, and place into the fridge to set. Can Collagen Supplementation Help Maintain Muscle Mass? Even though more research is still needed to unravel the full potential of collagen hydrolysate for muscle growth, the existing data suggest that collagen peptides can help reduce joint pain, speed up recovery after sports injuries, and contribute to muscle building. However, to benefit from the consumption of collagen supplements, you need to maintain a healthy, clean and protein-rich diet as well as exercise regularly. Besides, since collagen is one of the most commonly found proteins in your body, it contributes to your total protein intake and thus can help you maintain the desired muscle mass. So, depending on your workout goals, you can try introducing collagen together with other sources of protein into your diet to enhance your fitness performance. However, always remember to consult your doctor before starting a new supplementation regimen. If you’re looking for high-quality collagen protein, feel free to check out the entire range of Gelpro organic protein products. And don’t hesitate to contact us if you have any questions or concerns.
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Report: How dangerous is Rugby
We’re taking a look at three different studies that examined what rugby sports-related injuries look like and some preventative steps rugby players can take to avoid injury.
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Amino acids for muscle building
Discover how amino acids help muscle building If you would like to improve your athletic fitness and performance or repair muscle lost from an injury, find out how amino acids can build muscles. Exercise and nutrients build muscles Exercise is an important part of muscle building. However exercise alone cannot build muscles without adequate nutrition and the balance of hormones in your body. Consuming a diet with adequate amounts of protein (especially essential amino acids) and carbohydrates helps your muscles to grow. If you stop exercising, fast or skip meals over a period of time, your muscle filaments may start to breakdown faster than they can grow causing you to lose muscle mass. What are amino acids? Amino acids are chains of compounds made from elements carbon, nitrogen, hydrogen and oxygen. Amino acids are considered the building blocks of proteins in your body. They are a source of energy and also help grow tissues, organs, muscles, skin and hair. Muscle growth, or hypertrophy, is one of the many bodily processes that are linked to amino acids in your body. Imagine a protein as a group of linked-chains. Each link in the chain is an amino acid, which form into peptide chains (polypeptides). The more links in the chain, the bigger the polypeptide. Proteins are made up many polypeptide chains. Amino acids can be divided into two groups: Essential (or dietary) amino acids – derived from the food you eat and primarily responsible for building proteins in your body Non-essential amino acids – are synthesised by the body from other amino acids and are available as fuel How does protein help muscle growth? Muscles are made up of two types of filaments (actin and myosin), which are both proteins. To grow your muscles, the two protein filaments need to be built and strengthened beyond their existing size. When challenging your muscles to work harder during resistance exercise, the protein cells in your muscle filaments send messages to activate their cells to grow. The cells can draw on available proteins to build damaged muscle fibres to form new and more muscle. Cell growth is regulated by the balance between available proteins in your body and the amount of protein needed to build muscle mass to build muscles. Research supports amino acids for muscle growth Proteins are too large to enter muscle cells. Smaller amino acid components that can easily cross cell membranes to form polypeptides incorporated into protein in your muscles. It is important your body has adequate levels of essential amino acids to help form muscles. A review of all the current research on muscle growth has shown elevated concentrations of circulating amino acids in your blood stream following exercise stimulates the growth of muscles in healthy adults, compared to only increasing the availability of amino acids. Sources of essential amino acids You can increase the availability of amino acids in your body through the food you eat. Your diet is a vital source of amino acids by making sure your meals contain adequate amounts of protein, such as meat, fish or eggs. Research also shows supplementing your normal nutrient intake with essential dietary amino acids from protein supplements or powders can help maintain a large reservoir of amino acids to build muscle mass over time. Having a dietary supplement that includes amino acids will increase the availability of amino acids to the muscle. Gelatin supplements, for example, contain essential amino acids glycine, lysine and proline in higher concentration than proteins in the food you eat. Want to learn more about the benefits of protein supplements? Follow us on Instagram to stay up to date on latest products and developments instagram.com/gelproaustralia/. References Tipton, K.D. & Wolfe, R.R. Exercise, protein metabolism and muscle growth International Journal of Sport Nutrition and Exercise Metabolism 2001; 11:109-132 Dioguardi, F.S. Clinical use of amino acids as dietary supplement: pros and cons Journal of Cachexia, Sarcopenia and Muscle 2011; 2(2):75-80
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