7 Tips For More Energy, Instantly!

7 Tips For More Energy, Instantly!

One thing I consistently hear from clients is they feel tired all the time. For some it’s waking up feeling groggy and taking a few hours (and a few coffees) before they reach full speed, for others it’s hitting the wall at 3pm and struggling all the way home from there. And some people spend all day feeling like they’re pushing the proverbial up-hill with a stick. And whilst there are many reasons why you might be feeling flat, drained and unmotivated – here are a few basic tips you can incorporate into your daily routine to put some bounce back in your step. #1 Eat a Power Breakfast Instead of heavy grains, bread or pastries, or the typical high-GI cereals that are so popular – opt for a protein and fat-rich option instead for more sustained energy. And for a quick, convenient week-day option you can’t beat a morning smoothie; it’s an ideal breakfast because it’s a breeze to prepare, easily digested and can be packed with healthy fats, protein, vitamins, minerals and phytonutrients! Whey protein is my preferred protein source, and coconut oil is a great source of healthy fats. The potential for flavour and nutrient combinations are endless but if you feel a bit stuck –  click here for some recipe inspiration. #2 Drink Water Feeling tired is often an early sign of dehydration; we’re similar to a car battery in that when we start to dry out, energy production falters. So think twice before you reach for a coffee or energy drink and try a tall glass of water instead. Have a bottle filled with H20 with you at all times (on your desk or...
Breakfast in a Cup – The Green Smoothie

Breakfast in a Cup – The Green Smoothie

So over summer I’ve switched up my brekkie routine somewhat. Along with my regular Whey Less smoothies, I’ve been enjoying green smoothies as well!  If you haven’t tried a green smoothie yet, I highly recommend you do! It’s a great way to get extra fruit and veg into your day – and it’s a wonderful way to wake up and start off on a healthy footing (not to mention they’re delicious and convenient!). There are innumerable variations of the green smoothie, and I’ll share with you exactly how to come up with your own perfect creation. But first – let’s take a look at my go-to, everyday recipe!   My Green Smoothie 100 ml of chilled, filtered water 125 ml coconut water 1 tsp coconut oil 1 scoop of Whey Less Natural*** 1/2 banana (frozen pieces** – this gives the smoothie a beautiful, ice-cold, creamy thickshake texture) 1/2 mango (frozen pieces**) A good handful of spinach (the green bit!) 1/2 tsp vitamin C powder (this boosts the vitamin C and antioxidant levels in my smoothie. I use this one because it’s a brilliant formula and it adds a fruity, zingy flavour – YUM!) 2 tsp greens powder (this is a nice, added extra that supercharges my smoothie. I use this one because it contains over 34 organic ingredients that include nettle, spirulina, alfalfa, kale, fermented flaxseed/quinoa/lentils and kakadu plum, maca, beetroot, mesquite, acai, pomegranate, and probiotics AND herbals antioxidants green tea and rosemary!!) Green Smoothie Basics If making one feels a little intimidating, please don’t let it put you off. There are no hard and fast rules to how these things should go but a great formula...
Protein Supplements Boost Muscle Mass in Young and Old

Protein Supplements Boost Muscle Mass in Young and Old

A meta-analysis of 22 clinical trials shows that protein supplements are effective for boosting muscle mass and strength gains during resistance exercise in both younger and older subjects. Data from 680 individuals revealed that protein supplementation was associated with average increases in fat-free body mass of 0.69 kg, and average increases in leg press strength of 13.5 kg. “Dietary protein supplementation represents an effective dietary strategy to augment the adaptive response of skeletal muscle to prolonged resistance-type exercise training in healthy younger and older adults,” wrote Dutch researchers in the American Journal of Clinical Nutrition. “Because the gains in fat-free mass and 1 repetition maximum leg press strength are also observed in an older population, it seems evident that protein supplementation represents an effective and robust strategy to improve the benefits of resistance-type exercise training to support healthy aging.” Debate Protein supplements are extensively taken by many athletes to build and maintain muscle. While this is generally accepted, the Dutch researchers note that there is “much discrepancy in the literature regarding the proposed benefits of protein supplementation during prolonged resistance-type exercise training in younger and older populations”. Their meta-analysis is claimed to be the first to examine protein supplementation in relation to the adaptive response of muscle strength, and seeks to resolve any debate over the effectiveness for young and old. Led by Luc van Loon from Maastricht University Medical Centre, the researchers analyzed data from 22 randomised control trials. The average protein supplement dose was 42 grams per day, and the majority of the studies used whey or milk proteins. Results showed that, compared to placebo, both free-fat...