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What two things should be found in your pre and post workout meals?
Posted January 25, 2015 by PTI Admin
Pre and post workout meals should both include a carbohydrate and a protein. Carbohydrates refuel your energy stores in your muscle, and protein allows for muscle use, repair, and synthesis. Great choices for pre workout meals are yogurt and almonds, fruit, or a bagel and peanut butter. Great post workout meals include cottage cheese and…
Foods that will help you lose fat and burn calories!
Posted January 13, 2015 by PTI Admin
Incorporate these foods into this years meal plan to help you lose those unwanted pounds! Tomatoes Oranges Oats Mustard seed Ginseng Turmeric Sweet Potatoes Apples Nuts Quinoa Beans Egg Whites Grapefruit Bananas Pine Nuts Mushrooms Lentils Hot Peppers Organic Lean Meats Green Tea Cinnamon Spinach Berries Avocado Almond Butter Greek Yogurt Honey Cocoa Vinegar Coconut…
Tips for the New Year
Posted January 1, 2015 by PTI Admin
We at PTI would like to wish you all a very Happy New Year. We are very proud of each and everyone of our clients for their commitment to optimal health and wellness. Here is a list of tips that you can bring into the New Year that I believe can help us all with…
Speed up your injury healing with nutrition!
Posted December 19, 2014 by PTI Admin
Although always eating a varied, nutritious diet is important, four nutrients are especially important when healing from an injury. Vitamin A, Vitamin C, Zinc, and Protein are important for wound healing, immune function, cell growth, and bone health. These functions are essential for the body to be able to heal from an injury. So, fill…
Caffeine: Can it help enhance your workout?
Posted December 6, 2014 by PTI Admin
Moderate intake of caffeine an hour before a workout has been shown to increase both performance and endurance. Caffeine delays fatigue, dulls pain, and increases feel-good hormones in your body to decrease your perceived effort. All of these effects lead to a longer, harder workout!
Hydration is key for athlete’s performance and safety!
Posted November 21, 2014 by PTI Admin
Drinking before, during and after exercise are all key to staying hydrated, safe, and performing at your best. Drinking 5 to 10 ounces a half hour before your event, as well as every fifteen minutes during exercise is recommended. Then, drink 16 to 24 ounces per pound of body weight lost after exercise!
Athletes: Do you know how to properly fuel your body?
Posted November 6, 2014 by PTI Admin
A diet composed of 50-60% carbs, 15-20% protein, and 20-35% healthy fats will fuel an athlete’s body and keep them functioning at their best. Eating 1.5 grams of carbs per kilogram body weight 30 minutes into exercise, and again every 2 hours, will also keep the body’s energy stores full!
Do you know what your arteries look like?
Posted October 20, 2014 by PTI Admin
Cholesterol is a waxy substance that your body needs to function properly. Our bodies produce all the cholesterol we need and therefore it is not necessary to consume additional cholesterol… but we do. There are two types of cholesterol: LDL (the bad cholesterol) and HDL (the good cholesterol). High levels of LDL in your blood…
How can fish help you?
Posted October 6, 2014 by PTI Admin
Fish is a great source of EPA and DHA, two important fatty acids that protect your body. Not only is DHA important for your brain and it’s development, but EPA and DHA protect the heart. They can protect healthy individuals, people at high risk for cardiovascular disease, and people who have been diagnosed with cardiovascular…
Getting the right fat
Posted September 22, 2014 by PTI Admin
Although fat is essential to the body and should not be completely eliminated from the body, it is important to choose the right types of fat in order to benefit your health. Unsaturated fats should be chosen over saturated fats. Saturated fats are normally animal sources of fat and more solid at room temperature. These…