Its all about Energy Balance! Energy Intake = Daily Calories Consumed Through Food and Drink Energy Expended is Total Energy Used by the Body Over a 24 Hour Period and is Comprised of: Resting Metabolic Rate (RMR) Thermic Effect of Feeding
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Lets look at the ways in which we burn calories for health and weight loss. Calories All food and drink provide the body with energy in the form of calories (kcal) Protein and carbohydrates = 4 kcal/gram Fats = 9 kcal/gram Alcohol
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Recommended Daily Allowance The Recommended Daily Allowance (RDA) for nutrients set by the government are based on scientific published research are given to the general public to meet the requirement of the average person Macronutrient recommendations in Ireland and the UK: Food
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WHAT IS EVIDENCE-BASED PRACTICE? An evidenced-based professional should be able to distinguish between evidence-based knowledge versus the unsubstantiated marketing claims of suppliers and be competent in explaining these to others. Client and Situation Using the most suitable strategy to this client Research
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Muscle protein synthesis is the process of building muscle mass. Muscle protein synthesis is essential for exercise recovery and adaptation. As such, it’s a really popular topic in the fitness community. But the methods used to measure muscle protein synthesis in studies
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  A supplement with less than one and a half grams of arginine and the same amount of citrulline makes athletes faster and fitter. Because the two amino acids reinforce each other’s effect, minuscule doses are enough to have a significant ergogenic
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Well one thing is for sure as an 400m sprinter I am all too familiar with Lacate and caffiene and do use both as supplements. But not necessarily for the reasons that a team of Japanese researchers used for, Some very interesting
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If like most endurance athletes and you Carbohydrate load prior to main events maybe you should try some Chia seeds Endurance athletes who load fast carbs before a race could see what happens if they replace some of the carbs with chia.
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Now as Masters Athletes we are very familiar with the notion, hard work pays off.  And sometime we do tend to push ourselves very hard. I talk all the time about the requirements of recovery and making sure we look after ourselves.
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