One of the first things I noticed when shopping around looking at vitamins in NZ, is the ones that had any decent ingredients were big smelly tablets. Then the ones that were in nice capsules were of such a low dose you needed to take 6 a day to meet the label requirements. Others were not even complete. missing vital nutrients like iodine or D3. It seems vitamin marketers rely on the ignorance of the average consumer and put a product out in the market place with ingredient labels too hard to read or a tablet that is incomplete. When I'm recommending clients take a multi, I want to make sure its a good product, problem is, a good multi is going cost around $80 and to most, that's unaffordable. That's why we've developed our own. Like the rest of the range, the Ultimate100 is lab tested, true to label, an easy capsule 1-2 daily and we are able offer it at a realistic price because its only available here. Another interesting point to note, is that you should never take single supplements without a multivitamin first. That's because vitamins and minerals work together in the body. Although vitamins like Vitamin D or Magnesium are important, it's always better to cover your bases with a multi first, then if you think your diet needs a boost, get some specific advice.
The Real Nutrients Ultimate Multivitamin is specifically formulated for both men and women. Yes, you can share. As well as providing a comprehensive range of B vitamins, iodine, selenium and zinc, you'll also get Vitamin D3 and beta carotene. If you want to be in great shape for 2016, then now is a good time to take a multi.
Did you know that unlike other countries with similar climates New Zealand has no mandatory fortification of foods with Vitamin D? That’s sad, because we know that over winter our blood levels of Vitamin D practically halve. We synthesize Vitamin D from the sun, however sunblock reduces absorption and it has to be direct sunlight, as UVB does not pass through glass.
Muscle and bone weakness - The vitamin is essential for bones and muscles and teeth. If your muscles, teeth or bones feel weak you could be deficient in vitamin D.
Feeling down - People with low levels of vitamin D are more likely to be depressed or struggle with deep feelings of sadness.
Pain sensitivity- people who have chronic pain can have inadequate vitamin D levels.
Sore gums - people who have low vitamin D levels are more vulnerable to swelling, reddening and bleeding of gums.
Blood pressure - Vitamin D is important for the heart, and when you don’t get enough of it, the blood pressure could rise.
Fatigue - People who have low vitamin D levels, lack the energy to go throughout the day and could have a constant feeling of fatigue.
Mood swings or feeling down - Vitamin D helps with serotonin production and this hormone has a major impact on the mood.
Decreased endurance -Athletes that have a low vitamin D level perform less and have lower energy levels compared to other athletes with higher vitamin D levels.
Overweight -This fat-soluble vitamin is stored in fat cells, and people who are overweight need more vitamin D.
Darker skin -If you have dark skin you have a greater risk of vitamin D deficiency, darker skin needs about 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin.
There is no one fluid replacement plan that will meet every sports persons needs. An effective strategy that you can use to monitor fluid loss is to measure your body weight before and after exercise. That way you can get a good indication of how much fluid has been lost. One kilogram of body weight equals one litre of fluid so get into the habit of weighing yourself before and after exercise sessions so you can start to plan how much water you’ll need for similar sessions in the future.
Aim to replace one and a half times the amount of fluid lost as soon as possible after finishing the session, using a sports drink if applicable. For example, if you weigh 1 kilo less after the exercise session, then you need to replace the lost fluid with1.5 litres of fluids.
Water or Sports Drinks?
Sports drinks have been shown to enhance sporting performance in situations where training sessions are of high intensity or are of one hour or longer duration. Sports drinks have been specifically designed for these situations and not only are an excellent way to keep you hydrated, but they are also a convenient source of fuel during exercise.
A suitable sports drink should provide 6-8g of carbohydrate per 100ml, so check the label and ensure you prepare it to the correct dilution, if making it from a powder. Tips to keep you Hydrated during exercise:
· Start hydrated
· Consume 200-600ml fluid before you exercise
· Choose a sports drink you have tried before and which you like the taste of and that you know doesn’t cause any gastric upsets
· Carry sufficient water – it’s better to come back with fluids to spare, rather than in a dehydrated state!
· Aim to drink 150-200ml every 15-20 minutes during the session
· Use every opportunity to drink
· Remember – even when it’s cold you can still get dehydrated, so drink frequently During Exercise:
For exercise sessions of an hour or less, water will be sufficient, As the duration and/or intensity of the exercise increases longer than an hour, the need for carbohydrates (muscle and brain fuel) increases, along with electrolytes to replace sodium and potassium lost through sweat.
For long duration exercise, consuming 30-75g of carbohydrate per hour is recommended. Performance benefits begin at 30g per hour, however 50-75g per hour may be optimal to meet fuel needs during exercise after muscle glycogen depletion has occurred. Personal tolerance and carbohydrate requirements will vary.
Carbohydrate replacement can be achieved through sports drinks and/or gel type products. If you are using gels, remember to use plenty of water with them to avoid any gastric upsets. If you know you are going to be training for longer than 60 minutes, start consuming carbohydrate replacement products after around 45 minutes and spread the rest of the products evenly out over the rest of the time, at around 45 minute intervals. Practice with the timing to see what works best for you, for high intensity exercise, you may need to replace carbohydrates every 30 minutes, so practice is vital. Don’t wait until you start to feel fatigued before you begin using the carbohydrate replacement products.
Caffeine containing sports replacement products help spare your own carbohydrate supply and encourage your body to use stored body fat for fuel and they can also help keep you mentally ‘on to it’ and give you a bit of an edge. As with any sports replacement product, practice with them first before using during an event. Post Exercise:
Immediately after exercise, fluids, electrolytes and carbohydrates have to be replaced to assist recovery. Water alone is not sufficient and will not be as rapidly absorbed as sports drinks at the correct dilution. Aim to consume 1g of carbohydrate per kilo of body weight immediately after exercise and again every two hours afterwards.
This is a good time to add in some protein as well, to assist with muscle repair and recovery. A protein shake made with whey powder, milk and fruit will be easily absorbed and used by the body and provide protein and carbohydrate.
Take supplements. Research from several studies, one published in The British Journal of Nutrition suggests that multivitamins may be associated with a lower body weight and reduced appetite. Multivitamins were especially effective at reducing hunger symptoms for females. Men, who reported the use of vitamin and mineral supplements had a lower weight, carried less fat and had higher resting energy expenditure compared to men in the placebo group
For a really nutritious breakfast that will kick start your weight loss regime, add 1-2 scoops of Reduce
to a serve or oats, and top with a handful of berries or a few nuts. Or try a smoothie, blend Reduce
with your favorite milk or water, add fruit and blend...read more here
Cholesterol plays a key role in the digestion, absorption and transport of fats throughout the body and is used in the production of vitamin D and various hormones.
I'm training for a marathon. What foods should I eat while I'm doing long training runs, and competing in the marathon itself?
The safest fat burner I can recommend is food. Really, I’m not kidding.
A major study was published in the American Journal of Clinical Nutrition stating that organic food has no nutritional or health benefits over conventionally produced food. Of course this created an uproar amongst critics, including myself. The study was commissioned by the British Food Standards Agency and it had a very narrow focus, only concentrating on a narrow range of nutrients and nutrient density. The study ignored the obvious benefits such as avoiding the use of pesticides, hormones and antibiotics. People mainly buy organic foods to support a system of sustainable agriculture that promotes soil health and avoids harmful chemicals. So is organic healthy? Definitely.