In today’s fast-paced world, finding the time to prepare nutritious meals can be challenging, especially for those who prioritise fitness amidst their busy schedules. However, maintaining a healthy diet is crucial for fuelling workouts and supporting muscle recovery. Enter protein bars – the convenient and nutritious solution for busy individuals striving to stay fit.
Here are some compelling reasons why snacking on protein bars is beneficial for people who work out and lead hectic lifestyles:
Convenience: One of the most significant advantages of protein bars is their convenience. Whether you’re rushing between meetings, picking up the kids from school, or squeezing in a gym session during your lunch break, protein bars are portable and require no preparation. They can easily be stashed in your bag or desk drawer, ensuring that you always have a healthy snack on hand to fuel your body when hunger strikes.
High-Quality Protein: Protein is essential for repairing and building muscle tissue, making it a crucial component of any fitness enthusiast’s diet. Protein bars are typically packed with high-quality protein sources such as whey, casein, soy, or plant-based proteins like pea or hemp. Consuming protein bars before or after a workout provides your muscles with the amino acids they need to recover and grow, helping you achieve your fitness goals more effectively.
Sustained Energy: Many protein bars contain a balanced combination of carbohydrates, protein, and healthy fats, providing a steady source of energy to keep you going throughout the day. Unlike sugary snacks that cause energy crashes, protein bars help stabilise blood sugar levels, preventing spikes and dips in energy. This sustained energy can enhance your workout performance and improve overall productivity, making it easier to tackle your daily tasks with vigour.
Nutrient-Rich: In addition to protein, protein bars often contain a variety of essential vitamins and minerals like Fulfil Nutrition, that support overall health and well-being. Depending on the brand and flavour, you can find protein bars fortified with nutrients such as calcium, iron, vitamin D, and fibre. This nutrient density makes protein bars a convenient way to fill nutritional gaps in your diet, especially when time is limited and meal preparation is impractical.
Satiety and Weight Management: Protein is well-known for its ability to promote feelings of fullness and reduce appetite, which can be particularly beneficial for those trying to manage their weight. Snacking on a protein bar between meals can help curb cravings and prevent overeating later in the day. Furthermore, the convenience of protein bars makes them a convenient alternative to unhealthy snacks, helping you stay on track with your fitness and dietary goals.
Variety of Flavours and Options: With a wide range of flavours and formulations available on the market, there’s a protein bar to suit every taste preference and dietary requirement. Whether you prefer chocolate chip cookie dough, peanut butter, or fruity flavours, you’re sure to find a protein bar that satisfies your cravings while providing the nutrients your body needs. Additionally, there are options tailored to specific dietary preferences, including gluten-free, dairy-free, and vegan protein bars.
Protein bars are a convenient, nutritious, and versatile snack option for individuals leading busy lifestyles and prioritising fitness. Whether you’re an athlete, a working professional, or a busy parent, incorporating protein bars into your diet can help you stay fuelled, energised, and on track to reach your health and fitness goals. So next time you’re on the go, grab a protein bar and power through your day with confidence!
Unveiling the Power of Quest Nutrition Protein Bars: Benefits and Why They’re a Fitness Favourite…
Are you on the hunt for a snack that’s both delicious and nutritious? Look no further than Quest Nutrition protein bars! These bars have been making waves in the health and fitness world for years, and for good reason. Packed with protein and low in carbs, Quest bars are the perfect on-the-go snack for anyone looking to fuel their active lifestyle. In this blog post, we’ll explore the benefits of Quest Nutrition protein bars and why they’ve become a staple in the diets of fitness enthusiasts everywhere.
1. High Protein Content
Quest Nutrition protein bars are renowned for their high protein content. Each bar contains a hefty dose of protein sourced from high-quality ingredients like whey protein isolate and milk protein isolate. Protein is essential for muscle repair and growth, making Quest bars the ideal post-workout snack to help you recover faster and perform at your best.
2. Low Carb, Low Sugar
Unlike many other protein bars on the market, Quest bars are low in net carbs and sugar. This makes them a perfect choice for those following low-carb or ketogenic diets, as well as anyone looking to reduce their sugar intake. With Quest bars, you can satisfy your sweet cravings without derailing your diet or compromising your health goals.
3. Fibre-Rich
In addition to being packed with protein, Quest bars are also rich in fibre. Fibre is important for digestive health and can help you feel full and satisfied for longer periods. With Quest bars, you can curb hunger and stay energised throughout the day, all while supporting your digestive system.
4. Delicious Flavour Options
Quest Nutrition offers a wide range of delicious flavours to suit every palate. Whether you’re a fan of classic flavours like Chocolate Chip Cookie Dough and Peanut Butter Cup or prefer something more adventurous like Birthday Cake or S’mores, there’s a Quest bar flavour for everyone. Plus, with seasonal offerings and limited-edition flavours, there’s always something new to try and enjoy.
5. Convenient and Portable
One of the best things about Quest Nutrition protein bars is their convenience. Whether you’re headed to the gym, running errands, or travelling, Quest bars are the perfect on-the-go snack. Simply toss a few bars in your bag or keep them in your desk drawer for a quick and convenient source of nutrition whenever hunger strikes.
6. Gluten-Free Options
For those with gluten sensitivities or celiac disease, Quest Nutrition offers a variety of gluten-free protein bars. These bars are made with gluten-free ingredients, so you can enjoy them with confidence, knowing that they’re safe and suitable for your dietary needs.
Quest Nutrition protein bars are a delicious and nutritious snack option for anyone looking to fuel their active lifestyle. With their high protein content, low carb and sugar profile, and delicious flavour options, it’s no wonder they’ve become a favourite among fitness enthusiasts everywhere. So why wait? Grab a Quest bar today and experience the benefits for yourself!
The ultimate showdown between Applied Nutrition‘s BodyFuel and Prime Hydration – two seemingly identical brands battling for sports hydration drink supremacy.
BodyFuel electrolyte drink and Prime Hydration are two different hydration drink brands that are distinct in terms of nutritional content, taste, and cost despite having similar packaging. Prime Hydration is a more of general-purpose sports drink, whereas BodyFuel is better for recovery after intense activity. Also, BodyFuel is sugar-free and lower in calories, whereas Prime Hydration contains electrolytes from natural sources like coconut water, and both drinks contain artificial sweeteners.
Cal Moloney YouTube
Is BodyFuel Better Than Prime?
After intense activity, your body relies on several ingredients as a source of energy to help with recovery. Purely based on each drink’s electrolyte composition, BodyFuel would benefit a highly active person, and Prime can be consumed by people with a moderately active lifestyle.
Although electrolytes alone don’t create the perfect sports drink, It is a key area of focus for recovery.
While all of these electrolytes play important roles in the body, sodium is often considered the most important electrolyte.
BodyFuel has 136mg of sodium versus only 10mg in Prime Hydration.
Ingredients Breakdown
Prime Hydration Ingredients:
Zinc Aspartate
Dipotassium Phosphate
Retinyl Palmitate (Vitamin A)
Natural Flavour
L-Valine
Sucralose
Citric Acid
Pyridoxine Hydrochloride (Vitamin B-6)
Tri Magnesium Citrate
Beta Carotene for Colour
Filtered Water
Acesulfame Potassium
L-Leucine
L-Isoleucine
D-Alpha Tocopheryl Acetate (Vitamin E)
Coconut Water from Concentrate
Cyanocobalamin (Vitamin B-12)
Prime Hydration drink boasts an ingredients list that works together to provide a refreshing and revitalizing hydration experience. Some of the standout ingredients in this drink include Zinc Aspartate, known for its immune-boosting properties thanks to the zinc content, and Dipotassium Phosphate, which helps regulate electrolyte balance in the body.
Including Retinyl Palmitate (Vitamin A) supports healthy vision and immune system function, while Vitamin B-6 (Pyridoxine Hydrochloride) plays a role in energy production and brain function. The drink also contains Tri Magnesium Citrate, which can help improve bone health and reduce inflammation.
The combination of L-Valine, L-Leucine, and L-Isoleucine also provides essential amino acids that support muscle growth and repair. The use of natural flavouring, sucralose, and acesulfame potassium creates a pleasant taste without adding unnecessary calories.
Finally, the drink’s inclusion of coconut water from Concentrate provides an additional hydration source and can help replenish electrolytes lost through sweating.
The only concern is low sodium. But other than that, the Prime Hydration drink offers an ok blend of ingredients, and people seem to enjoy the taste.
BodyFuel is a hydration drink that contains several ingredients that can help to improve your overall health and wellness. The drink includes BCAAs which consist of L-Leucine, L-Isoleucine, and L-Valine. These amino acids help promote muscle growth and repair, which can benefit athletes or those who engage in regular physical activity.
Additionally, the drink contains several important vitamins and minerals such as Vitamin D3, Zinc Gluconate, Calcium Carbonate, and Tri-Potassium Citrate, which help to support a healthy immune system, strong bones, and overall physical health.
BodyFuel also includes sweeteners (Sucralose), acid (Citric Acid), and preservatives (Potassium Sorbate, Dimethyl Dicarbonate, Sodium Benzoate) to enhance the flavour and extend the shelf life of the drink.
Lastly, the antioxidants in BodyFuel such as Vitamin C and Vitamin E Acetate help to protect the body against cellular damage caused by free radicals.
Overall, the combination of these ingredients in BodyFuel makes it a decent option for those who are looking for a convenient and effective way to stay hydrated and support their overall health.
Electrolyte Breakdown
Electrolytes are a crucial part of our body’s hydration system, and they play a vital role in maintaining the balance of fluids in our body. They are minerals that are dissolved in fluids, such as blood and sweat, and are essential for proper nerve and muscle function.
Without electrolytes, our bodies would not be able to perform simple tasks like moving or even breathing.
Now, let’s compare the electrolyte breakdown in these two popular hydration drinks, BodyFuel and Prime Hydration.
Electrolytes
BodyFuel
Prime Hydration
Sodium
136 mg
10 mg
Potassium
89 mg
700 mg
Magnesium
48.5 mg
124 mg
Calcium
160 mg
0 mg
Starting with sodium, BodyFuel contains 136 mg per serving, while Prime Hydration only has 10 mg. sodium is often considered the most important electrolyte because it is involved in many physiological processes and is the most abundant electrolyte in the extracellular fluid.
However, too much sodium can lead to high blood pressure and other health problems, so it’s essential to strike a balance.
Moving on to potassium, BodyFuel contains 89 mg, whereas Prime Hydration has a whopping 700 mg per serving. Potassium helps regulate fluid balance in the body and plays a crucial role in nerve and muscle function, especially the heart. It’s also important for maintaining healthy blood pressure levels.
Next up is magnesium, with BodyFuel containing 48.5 mg and Prime Hydration having 124 mg per serving. Magnesium is crucial for proper muscle function, heart health, and even bone health. It’s also important for energy production and can help reduce inflammation in the body.
Finally, let’s look at calcium. BodyFuel contains 160 mg per serving, while Prime Hydration does not contain any calcium. Calcium is important for bone health and muscle function.
Both drinks contain electrolytes that are important for proper hydration and overall health, so it’s important to find the one that works best for you.
Nutrition Comparison
Comparison
BodyFuel
Prime Hydration
Calories
5
20
Sugar
0 g
2 g
Electrolyte
665 mg
825 mg
If you’re looking for a hydration drink that won’t add extra calories to your daily intake, BodyFuel is the clear winner, with only 5 calories per serving.
On the other hand, Prime Hydration packs in 20 calories, which may not seem like a lot, but can add up over time. However, it’s worth noting that both drinks contain artificial sweeteners, which can be a drawback for some.
When it comes to sugar content, BodyFuel is again the winner with 0 grams of sugar per serving, making it a great option for those who are watching their sugar intake. On the other hand, Prime Hydration contains 2 grams of sugar, which isn’t a significant amount, but may be a factor to consider if you’re limiting your sugar consumption.
Prime Hydration has 825 mg of electrolyte, while BodyFuel has only 625 mg. In the promotion of BodyFuel, it has been emphasized that it contains a lower amount of electrolytes, which is beneficial because it is the optimal amount that the body can absorb.
Overall, the nutritional comparison between BodyFuel and Prime Hydration shows that both drinks have their strengths and weaknesses. The ingredient list doesn’t differ enough to say one drink is significantly better than the other. Also, each person’s fitness routine will impact how much of these beverages they should consume.
Taste Comparison
When it comes to taste, it’s important to remember that everyone’s experience can differ. That said, we’ve noticed some mixed reviews from users who have tried Prime Hydration and BodyFuel.
Some users mentioned that Prime has a peculiar aftertaste that they didn’t like. However, some users found the taste decent enough when it comes to BodyFuel.
On the flip side, some reviews suggest BodyFuel doesn’t quite measure up to Prime Hydration in terms of taste. While they didn’t necessarily find Prime Hydration to be outstanding, they mention that it surpasses BodyFuel in terms of taste.
It’s important to remember that taste is subjective, and what works for one person may not work for another. Ultimately, deciding which hydration drink best suits your taste preferences is up to you.
Cost Comparison
In general, the cost of BodyFuel’s bottles is much cheaper than the cost of Prime Hydration bottles in Ireland.
For instance, the cost of a BodyFuel bottle comes out to be €2.50 (Buy Bodyfuel Here)
On the other hand, a Prime Hydration Bottle costs around €15 at the moment. So Prime Hydration drink is almost over 6x more costly than BodyFuel.
Pros And Cons Of BodyFuel
Pros
Cons
Low In Sodium And Calories
Contains artificial sweeteners
Zero sugar
Contains the necessary electrolytes and nutrients for an energy boost
Pros And Cons Of Prime Hydration Drink
Pros
Cons
Natural electrolyte sources used
Contains artificial sweetener
Contains enough electrolytes and nutrients needed for refreshment
Very expensive
Efficient Hydration and lots of flavour varieties available
Final Verdict – Which Is Better: BodyFuel Or Prime Hydration
To sum it up, if you want a low-calorie hydration drink that provides you with the right amount of electrolytes without any added sugar along with being much better value, then BodyFuel is the way to go.
On the other hand, if you prefer the taste of Prime Hydration, enjoy the added electrolytes from natural sources like coconut water, and don’t mind a few extra calories, then Prime Hydration is the better option for you.
Each brand has its own pros and cons, and both contain artificial sweeteners and preservatives. Therefore, it’s best to choose based on taste and how the drink makes you feel. If you feel more energized after trying either of the drinks, then that’s the ultimate pick for you!
How to plan and execute your perfect marathon day…
You’ve spent months training for the big day. Here’s how to get everything right – from getting to the start to crossing the finish line in style.
There is nothing quite like marathon day. The electric atmosphere, the nervous walk to the start and the smell of Deep Heat and nervousness in the air. All of the miles you’ve clocked in training, the conditioning, the battling through wind and rain, and weekends spent on the road – they have all led to this moment. You’ve done all you can to get your body ready – now it’s about your heart and mind, and executing your plan.
What to do before the marathon
• Take your time
Race day generally starts earlier than you might like, and usually after a less-than-ideal night’s sleep. Don’t panic – world records have been broken after a poor night’s sleep. (In fact, Eliud Kipchoge only got about five hours’ kip the night before he ran a sub-two-hour marathon.) Race morning is about staying calm and going through the routines that have served you well in training.
When we’re nervous, it’s all too easy to rush or cut short our meals. Breakfast provides a key part of the energy you’ll need in the race, so it’s worth getting it right. Build enough time into your morning schedule to graze on your practised race-day breakfast for 20-30 minutes, at least a couple of hours before the start of the race. You’ll digest your food better and probably find you can eat a little more, which may be useful later.
• Stick to your routine
Treat today as if it’s the best long run of training and repeat things you have done before successful runs or races. Try to keep to a familiar routine that has worked for you before other races that went well. The foods you eat, the kit you wear and the music you listen to are all part of your mental warm-up.
Get your logistics sorted well in advance. Know which train/bus you’ll catch and where you’ll head when you get off. Find out where the toilets will be. Leaving this until race day could affect your performance because any last-minute uncertainty can make you nervous.
• Focus
You have a choice as you head to the start. You can choose to let the occasion get the better of you, have your head down and reflect on the training you missed and all the reasons why today won’t be your day, or you can use the last couple of hours before the race to your advantage. Mental fatigue has been shown to negatively affect performance, so the hours before the start should be an opportunity to calm yourself and to focus on the race ahead.
• Create a bubble
It’s very easy to be caught up in the chatter of others before a big marathon. Put yourself in a protective bubble. Consider turning your phone off, perhaps listen to some music and run through a mental list of five reasons why today will go well for you. Whether it’s the training sessions you nailed, or the cause you are running for, find your positive bubble.
• Save your legs
You’ve got plenty of miles to warm up so don’t worry too much about an extended warm-up before the race. A couple of minutes of gentle jogging to check your lacing comfort and mentally prepare is enough. Staying cool during the race can aid your performance, so don’t overdress. Hats, gloves and arm warmers can easily be removed in the first few miles; long sleeves and tights cannot.
How to run the first quarter
• Start steady
The first two to five miles of a 26.2-mile race tend to feel pretty easy. For this reason, the biggest mistake made by runners – from beginners to veterans – is going off too hard. It’s true that data suggests most PBs are run with a slight ‘positive’ (running the first half faster than the second) split by one or two minutes or so, but if you get greedy and try to ‘bank’ more time than that, the last six miles are going to hurt – a lot.
• Be realistic
We all set ourselves targets and often those are best-case scenarios. But if the wind is strong or the temperature is high, try to adapt and manage your expectations. On average, runners will slow by around four seconds per mile for every degree of temperature over 15C.
• Fuel early
Many runners under-estimate their marathon fuelling or leave it too late in the race. Spread your gels, energy drink or other nutrition products evenly through the race. Ideally, runners should be taking on 60-80g of carbs per hour – it’s wise to practise this in training. This intake will probably mean you are taking on a couple of gels per hour, supported by some energy drink.
Running the second quarter
• Stick to your plan
The second quarter of your marathon is a time to enjoy the race-day atmosphere, but don’t neglect your plan. Your legs should be feeling good now that you have warmed up, the adrenaline is still pumping and you may find that your pace starts to drift up. Use a pace band (a list of all the mile splits you are aiming for at your goal pace) and check your mile splits against the markers on course – that’s a more accurate metric than relying solely on your GPS’s pace reading. Stick to your pacing plan – the hard miles are yet to come.
• Use your mantra
This is the section of the race when it is easy to get caught up in what other people are doing. Just because the runner next to you is taking on a gel every couple of miles or beginning to push the pace doesn’t mean you have to. A visible mantra or cue word can help bring you back into your zone – write it on the back of your hand. ‘Focus’, ‘relax’ and ‘rhythm’ are all words I have used in the past.
• Details matter
At the risk of stating the obvious, a marathon is a long way, and the small details can add up to create success – or to undermine it. Stick to the shortest route, which is often marked with a line on the road. Running wide at corners, hopping kerbs and weaving around other runners can add metres and seconds on to an already long race.
After halfway
• Find a pack
The halfway distance point has ticked by, but you’re not halfway through your marathon effort just yet. The next part of the race is about reaching the 20-mile mark safely and getting ready to chuck everything you’ve got at the final six miles or so. These miles can be challenging. You have lots of work already behind you, but you still have a way to go. Try to focus on the process of running, not the finish line just yet. Many runners find these miles tick off easier if they can settle into a group that is running a similar pace. That unspoken connection and shared effort with strangers is what makes the marathon special for so many of us.
• Expect a rise in effort
You need to become comfortable with the fact that the marathon will start to feel uncomfortable. That’s normal, but it’s easy to start to talk yourself out of the race at this point. Turn your watch around and work to perceived effort in the second half of the race. You’ve got a rhythm now; centre in on what your body is doing, not what your watch is saying.
• Check yourself
I like to use this section of the race to run through routines to prepare for the final six miles. Go through a mental checklist as you gather yourself for the final big effort. Resetting yourself physically can be a great way to get ‘centred’. Cues such as ‘face and shoulders relaxed’, ‘high hips’, ‘crisp cadence’ and ‘light footstrike’ were on my list – decide on yours and use them to steady yourself.
The final stages
• Embrace the task
‘The race begins at 20 miles, everything else is just transport’ is one of the maxims that sum up the toughest section of the marathon. And it’s true that the final six or so miles of the marathon do require a disproportionate amount of your mental and physical effort. The final quarter of the race is what makes you a marathoner. Don’t fear the struggle, embrace it – it’s why you lined up in the first place.
• Dedicate the miless
Research has shown that having a self-transcending motivation can help improve sports performance. Use that now. Dedicate each of the final few miles to someone important in your life. This will help you tap into that broader motivation but also break the final bit of the race into manageable chunks.
• Fuel creatively
Right up until the last couple of miles, taking on fuel can still help you, but you might feel you’ve had enough. Studies have shown there are benefits to just rinsing your mouth with carbohydrate drink before spitting it out. So if you feel you can’t take on any more, give that a try.
• Race it home
Even at the end, it’s still a race; remembering that helps you push through the final mile or two to the finish. Pick a vest 20-30m ahead and see if you can reel the runner in, then pick another. See if you can pull others along with you, too. Good luck!
“You do not rise to the level of your goals. You fall to the level of your systems.” – James Clear, author of Atomic Habits.
What we can’t control?
Gym’s closing.
What we can control?
Our Mindset.
This is probably going to be the biggest factor in overcoming any obstacles over the next month. We’ve been through two lockdowns already and with gyms set to close a third time, it’ll only be a struggle if we allow it to.
Instead of expending your precious energy in the gym, we can spend this time creating a bulletproof mindset to ensure that we can come back mentally stronger.
Some new hobbies that I would advise taking up include reading, meditation, and journaling.
Sleep Hygiene
If you can maintain a consistent time for going to sleep and waking up, it’s linked to a whole host of benefits. Your daily sleep routine habits influence your quality of rest, general day to day energy, and cognitive performance.
If you can maintain a consistent time for waking and going to bed, bonus points for including a pre-bed routine, better health outcomes are a result of just a little extra planning.
Look up circadian rhythms (fancy words for our bodies’ internal 24-hour clock) and you’ll get a better insight into why.
Food Quality and Calorie Intake
Your body needs calories for energy. But the overconsumption of calories relative to your respective activity levels will lead to weight/body fat gain.
So if you’ve never tracked your calorie intake before, it could be a good idea to start and that can give an insight into why you could be losing, maintaining, or gaining weight. Myfitnesspal is the app of choice, for any smartphone user.
Also, calories are not the only piece of the puzzle here. Yes, they are ultimately what it comes down to when we are looking to lose/gain weight, but you should also be making sure that you consume a variety of good wholesome nutrient-dense foods.
Having a broad spectrum of fruits, vegetables, whole grains, and legumes will lead to much better health outcomes, ensuring that we are not only fuelling our body. But ensuring that we are getting in a full panel of vitamins and minerals too, will be highly beneficial when looking to keep our immune system strong and our overall health in check.
Productivity
Yes, I know what your thinking. This is the perfect time to binge-watch one of the hundreds of different series on Netflix, or even browse social media for hours upon hours a day.
While this does sound enticing to some, it is not the most productive use of our time and will ultimately lead to our screen time going through the roof. Something that our minds will not enjoy.
So what can you do instead?
You could be investing more time in yourself, which previously would have been something unthinkable. Maybe this can be upskilling for work and helping you chase a promotion, new job? Or this time can be used to take up new skills, hobbies, or interests that could have seemed alien to you before.
Our minds love a challenge and will only benefit from learning more. The worst-case scenario is that you end up not enjoying it and finding a different said hobby or skill to do with your time.
Something as simple as going for a walk with a friend or listening to a podcast/audiobook is a great way to make use of your time, learn something new, and increase your overall energy expenditure (bonus points for getting it in during daylight, away from your work, home environment).
Not every single second of our day has to be 100% productive, but instilling some good habits like these, can only be beneficial.
Activity levels
Some big advice I’d give would be to hit a daily step goal. While not everyone will have the benefit of getting outside for as much time as they’d like to. Setting yourself a daily step goal is a great way of keeping your general activity levels consistent.
Most smartphones, watches, and/or fitness trackers have built-in pedometers that measure your step count/activity levels for you without you even needing to do anything.
There are also apps you can download for this, simply search step-counter/pedometer in your app store and choose your preferred app of choice.
Remember what we said about going for a walk with a friend or listening to a podcast/audiobook? That’s one way of increasing activity levels.
If you still don’t have the time or miss training in the gym even though we cannot supply that for you, what we do have on sale soon is Bodyfirst adjustable dumbbells that range from 2-24kg or 5-40kg in 2kg increments.
These a great way to ensure that you can still have some form of progressive overload and can bring a small piece of the gym home, rather than having to use general household items.
