FAQs

Why supplement?

The reality is that today’s nutrient depleted foods combined with today’s hectic lifestyles do not provide the right quantity, quality and balance of nutrients required for optimum functioning. Part of the solution is to make better eating choices, but more often than not, it is not enough. Responsible supplementation is about taking the highest quality supplements, in the right dosages, for the right period of time and for the right reasons. Before taking any supplements it helps to be clear as to the justification for taking them.

Are supplements safe?

When supplements are used at the recommended dosages, for the correct period of time and for the right clinical reasons, supplements are very safe. Thousands of clinical studies show that with the exception of vitamin A and vitamin D, most vitamins are safe up to x100 of the recommended daily allowance (RDA).

How will supplements benefit me?

Economists estimate that by increasing our intake of vitamins and minerals, we can reduce health care costs by 25% for cardiovascular disease, 16 to 30% for cancers and 50% for cataracts. Their conclusion was that the simplest and most effective way to increase nutritional intake and reduce healthcare costs is through supplementation.

How Much Protein Do You Need?

The current government recommendation for protein intake is 50 grams of protein per day when you consume the average 2,000-calorie diet. However, it is important to keep in mind this guideline was determined as a suggestion for the population in general, which consists of primarily sedentary people. As your activity level increases, so does your need for energy, in turn you must eat more to meet the growing demand. It seems like a logical assumption that you would need more protein since it's used to build, maintain, and repair hair, skin, nails, blood, muscles, and much more. It is also burned by the body as an additional energy source. Studies began to test this hypothesis in the 1970's and have become an increasingly popular topic.

To this date these studies are not considered conclusive, but they do suggest that:

Endurance athletes may need up to 150-175% of the current RDA (75 - 87.5g).
Strength training athletes may need up to 212 - 225% of the current RDA (106 - 112.5g).

That is a lot of protein! The good news is - if you want to get more protein in your diet it is easier than ever! Whey Better™ (4 great flavours, all zero carbs) and GI Sense Bars™ with 14g of protein per bar.

What time should I go to the gym?

5pm-7pm.

Your body temperature is at its highest in the late afternoon and early evening, and therefore at its best for a sustained workout. Putting in the miles on the exercise bike or the treadmill doesn’t seem half as tough as it does first thing in the morning.

Midday is fine, as adrenaline levels are naturally high, but the body won’t be quite as warmed up as it will be a few hours later. Don’t leave it too late though: the hormone melatonin is produced during darkness and encourages the body to sleep – and if you have revved your body up with fast-paced exercise, it may take a while for it to calm down to allow you to get to sleep.

When you get back from the gym, don’t eat a huge meal if you’re trying to lose weight. Your metabolism is winding down and will not burn off the calories as quickly. Better to have a larger lunch and something smaller for dinner.

What is CLA?

Conjugated Linoleic Acid

CLA is an omega 6 fatty acid, and represents a whole new dimension in sports supplementation. Not only is it essential for health and muscle growth, but in numerous studies it has been shown to enhance them. CLA naturally occurs in food and is derived from sunflower oil. CLA, similar to other omega 6 fatty acids, performs a number of important metabolic functions in the body: it assists muscle maintenance and burns body fat. Recent studies have also indicated that CLA acts as a powerful anti oxidant and has anti-carciogenic properties.

Does my diet really affect my well-being?

You are what you eat. It’s a cliché, but it’s also very true. A balanced diet is essential to success in any sport or fitness training. At the highest level, where competitors are on equal grounds in terms of skill, nutritional intervention can make the difference between success and failure. The nutritional needs of all competitive athletes include energy, carbohydrates, protein, vitamins, minerals and fluids.

What is the best source of protein?

Good sources of protein are meat, milk, poultry, fish, dairy foods, nuts, eggs and legumes. The recommended protein intake for football players is about 1.4-1.7 grams per kilo of body weight per day. Protein can be obtained through supplements such as Whey Better™. Vegetarians may need slightly higher intakes.

Am I getting enough vitamins & minerals?

How can I enhance my performance?

Energy and performance requirements are met by the oxidation of fat and carbohydrates respectively. When exercise intensity is increased above 75%, the fat store is bypassed and carbohydrates become the major fuel. Thus a high-carbohydrate diet is a must for those who want to enhance their performance. The glycogen index has been developed as a breakdown of foods containing carbohydrates, and specifies the rate at which the food is made available for absorption. To ensure glycogen resynthesis, 55-65% of one’s total daily energy should be in the form of high to moderate glycaemic index foods.

When should I drink Liquid Energy?

Throughout competition, take a carbohydrate drink such as Liquid Energy™ to provide fluid and additional energy supply. Sports drinks, as well as providing carbohydrates, contain electrolytes and are more effective than water in improving performance and replacing water lost during exercise. You should drink periodically over the two hours after exercise, even if you are not thirsty. Weight changes before and after exercise are a good guide. A loss of 1kg is equal to 1 litre of sweat that should be replaced.

What is CV?

The aim of CV, or Cardiovascular training is to increase the heart rate (the number of times the heart beats per minute) until it is in excess of its resting rate. This is known as overload and is essential if the heart is to get stronger. Your heart rate can be calculated by finding your pulse in your neck, recording how many beats there are in 15 seconds and multiplying the result by 4. The resting heart rate is calculated by taking your pulse first thing in the morning and the daily heart rate should be calculated during normal daily activities.

So what is the best gym equipment for a cardiovascular workout? And how long should you exercise to get that healthy heart?

There is no set answer to either of these questions. You should use the equipment you are most comfortable with, and that which will help you achieve your individual fitness goals. If you are unsure, ask a member of staff at your gym - they should be able to work out a training programme to suit you. As a general guide, the recommended amount of CV exercise for a healthy heart is 20 minutes 3 times a week, although this varies from person to person.

Most CV equipment is fitted with a heart rate monitor which will help you track your progress. The most important factor is that you remain within your own “cardiovascular training zone”. Training zones are determined by percentages of your maximum heart rate. For cardio training you should be exercising so that your heart rate is between 60% and 85% of its maximum. To calculate your maximum heart rate (MHR), take your age away from 220. For example, a person aged 20 has a maximum heart rate of 200 beats per minute.

To calculate your own Cardiovascular Training Zone, calculate 60% and 85% of your maximum heart rate. For our 20 year old, 60% of 200 is 120, and 85% of 200 is 170. So a 20 year old should exercise so that their heart rate remains at between 120 and 170 beats per minute. For best results you should try and maintain a heart rate closer to the 85% target, but again training is very personal and everybody has different abilities and training goals.