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Eggs your protein power pocket
Eggs are an athlete’s best friend and certainly shouldn’t be restricted to breakfast. A single large egg will give you 6 to 7 grams of protein, making them the ideal post-workout snack, kickstarting the muscle recovery process. The great thing about eggs is that they are complete proteins, which means they contain all the amino acids, and a decent amount of leucine, the amino acid that kicks start the muscle build process. Beside the protein benefit, eggs are one of only a few foods that naturally contain Vitamin D. Vitamin D isn’t only important for bone health but also optimises your immune system. Also rich in Vitamins A & E,…
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Protein Quality
Protein serves many important functions in the body, with building muscle being its most well-known role. Athletes often consume protein directly after a training session to improve muscle size and strength as well as help with muscle recovery. But are all proteins equal? Protein quality is an important factor in increasing muscle protein synthesis. A high-quality protein will increase the magnitude and decrease the time needed to make new proteins following protein consumption. The quality of a protein is assessed by its: What makes a protein high quality? We have 20 amino acids, of which 9 are EEAs (Essential Amino Acids) and need to be consumed in sufficient amounts to…
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Cow’s milk friend or foe
Recently cow’s milk has gotten a bad rap and with many inconsistent information regarding cow’s milk and health. Is milk really that bad, we have been drinking milk for centuries? If you suffer from specific conditions such as a milk protein allergy or lactose intolerance milk will not be your friend. But milk has many benefits and especially in the sporting world. Let’s unpack this further. The composition of milk About 80% of full cream cow’s milk consists out of water, while 20% consist out of solids. The solids consist of 27% protein, 37% lactose, 30% fat and 6% vitamins and minerals. Full cream milk contains > 3.5% fat, low…
Performance Nutrition and Coaching
