Nutrition Questions

  • Fruit juice makes you fat

    Juicing is becoming increasingly popular these days, walking around any shopping centre you will surely be confronted by long lines of people waiting in front of juice bars. Rich in fibre and nutrients, fruits are definitely healthy if consumed in appropriate quantities. However, such goodness isn't all directly transferable into your beloved fruit juice. The juicing process generally breaks down most fibre, coupled with the 100% pure and freshness that most people prefer, which means you can drink up to 4-5 apples in a single standard serve, what you have left is a relatively nutritional drink that is at least comparable to full strength Coke in terms of the contents of simple sugar and calories. One SMALL glass of fresh juice a day is really all you should drink.

    Don't get me wrong, fruit juice can be healthy to some people when consumed moderately, but it's also fattening and high in sugar. The problem with juice is in the high sugar content and a lack of fibre. The sugar in fruits is bound within fibrous structures so that it's broken slowly during digestion. One glass of 100% juice contains more fruits than you should eat in one serving, without the fibre that makes eating real fruits healthy. The large amount of sugar gets absorbed very quickly and some can turn into fat. Even though fruit juice contains plenty of vitamins and antioxidants, the high sugar content renders it nutritionally poor calorie for calorie wise compares to real fruits. Scientists have found that eating 3 portions of fruit a day can reduce the chance of diabetes by 18%. However, drinking a glass full of fruit juice a day can actually increase the chance of type 2 diabetes by 18%. One study has found that sucrose consumption without the corresponding fibre, similar to the contents of a fruit juice, may increase the risk of metabolic syndrome, liver injury and obesity. It was recommended that children should refrain from drinking fruit juice in favor of eating whole fruits in order to reduce the risk of obesity.

    Drinking 100% fruit juice is not an alternative to eating real fruits. It's fattening and can be unhealthy. If you really like your daily dose of juice in the morning, make sure to dilute it and only drink in moderation (a small cup). If you want to use juice as a form of meal replacement, forget it, it won't make you full and you might as well go and eat a real meal with an equivalent calorie content. If you need to freshen up after a work out, drinking water is your best bet. If you want to lose weight, avoid at all cost!

  • Should I consume a protein shake in the morning before my workout? Why not after my workout instead?

    Having woken up and not eaten for well over 8 hours, the amino acid pool in your body (the available constituents of proteins) will be greatly diminished. There are two primary ways to replenish your amino acid pool:

    1. Break down muscle tissue (as muscle has an abundance of proteins that can be utilised by the body)
    2. Consume protein in your diet

    Because you ideally wish to avoid breaking down muscle tissue (this will affect your tone, your ability to breakdown fat tissue, strength, fitness etc.), the optimal approach is to consume some fast absorbing protein as soon as you awake in order to replenish this amino acid pool.

    When you exercise, you are breaking down plenty of calories and putting a lot of physical stress on your body. Consequently, your body has a heightened requirement for amino acids (derived from proteins) in order to repair itself from this stress. If you were not to consume a protein shake prior to your workout, this would mean that a significantly greater degree of muscle tissue would be broken down.

    Now in regards to the consumption of a protein shake prior to your workout versus after your workout, it takes approximately 60-90 minutes for the proteins to be consumed, broken down into amino acids and absorbed into the blood stream. By consuming a protein shake prior to your workout, by the time your workout has completed, the amino acids will be there and ready to repair muscle tissue. If you were to consume it after your workout, not only would you have broken down a more significant degree of muscle before and during your workout, but you would then have to wait an additional 60-90 minutes for muscle repair to occur effectively. Considering that most of the amino acid uptake for recovery occurs within 2 hours of your workout completion, you would not be taking full advantage of your nutrition.

  • How much Dymatize ISO-100 should I consume after a workout for muscle gain? I am also consuming <a href= alt=dextrose title=dextrose>dextrose</a>, creatine and glutamine.

    I love your supplement repertoire - simple, basic and highly effective.  Plus, you will be saving a considerable amount of money by purchasing each of these supplements individually, rather than buying a product that contains a mixture of these ingredients.

    With the Dymatize ISO-100, I would suggest consuming 1/2 - 1 scoop 10 minutes prior to your workout and 1/2-1 scoop immediately following your workout.  Your serving sizes will vary depending upon your body mass.  You also don't need multiple scoops per meal as you can only digest a certain amount of protein at any one time due to the availability of enzymes within your gut.

    Assuming that the intensity of each workout is high, ensure that you are ingesting adequate dextrose pre and post workout to induce an insulin spike (which encourages protein uptake and synthesis).  For this same reason, consume the creatine and glutamine together with your pre and/or post workout shake (as it too requires an insulin spike for uptake).

  • I am thinking of buying GABA Powder (Gamma Aminobutyric Acid). I am wondering what ingredients are contained within the product?

    GABA powder is exactly that - pure GABA powder.  You will be happy to know that there are no additives at all.

    Please follow this link for some more information on GABA Powder.

  • Whats in a good protein powder?

    When looking for a a good protein powder, you need to know exactly what you want that protein powder to do for you.  There is no such thing as the "best" protein powder available, because protein powders will vary in their effectiveness depending upon what you are using it for.

    As a general rule of thumb (and I'm going to speak broadly here), it is best to go with a whey based protein powder for consumption prior to and immediately following a workout.  A whey based protein powder high has the highest biological value (or BV), which effectively means that it is utilised by the body to a higher degree than any other protein available.

    With whey protein powders, there are two main types.  There is whey protein concentrate and whey protein isolate.  Isolates are processed to a greater degree and consequently are absorbed into the body quicker than concentrates.  Due to the additional processing, whey protein isolate (or WPI) is generally more expensive than whey protein concentrate (or WPC).

    We have a few protein powders available which vary mainly on their WPI and WPC availability and thus price:

    Dymatize Elite Whey - 2.27kg (more WPC)

    Optimum Nutrition 100% Whey Gold Standard - 2.34Kg (a mix of WPI/WPC)

    Dymatize ISO-100 - 2.27kg (pure WPI protein)

    Of course there are many other proteins available on the market.  Here's a couple of examples.  Casein protein is absorbed over a seven hour period and thus could be useful for ingestion prior to sleeping.  Soy based proteins, whilst posessing a low biological value, are ideal for many vegetarians.

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