Nutrition

AUTHOR: Gareth Sapstead: MYOBAND Fitness Director  When it comes to losing weight then it's as simple as calories in versus calories out (CICO). Essentially, if you want to lose weight then you need to “do more and eat less”. Scientifically this is covered in the first two laws of thermodynamics. Real-world evidence for this can be seen in those who’ve lost weight following a calorie-restricted diet of Oreo Thins, Jaffa cakes and Pepsi light! It’s not smart, but eating what you’d like while tracking just your calorie intake is a guaranteed way to lose weight.   However, when it comes...

 AUTHOR: Fitness Director - Gareth Sapstead In the previous article we covered the best source of amino acids to take during your workouts, and how casein hydrolysate represents the gold-standard of intra-workout protein juices. You may recall how we mentioned briefly that in order to support those amino acids in getting to work then you need to manage insulin.  Insulin is one of the body’s most anabolic hormones and among other things acts to reduce protein breakdown. It also controls the uptake of those important amino acids, like the hydrolysed casein that powers Oblivion. This is easy to do after...

Football fans – the wait is finally over. This month (August) marks the start of the 2019/20 Premier League season, which we’re sure is guaranteed to bring drama once again.

It almost goes without saying that it’s important to ensure you’re meeting all of your nutritional needs on a daily basis but sometimes this is easier said than done. There can often be confusion around what exactly this entails so Myo-Band have decided to collate all this information in one place.

With the uncertainty that Coronavirus has created, some people are choosing to spend more time at home. This means people are also choosing to cut down their time at the gym and instead working out in the comfort of their living room. 

Working out makes us feel better, especially if you’re well on the way to hitting your goals or are already achieving them (way to go if you are!) Whether you’ve just lifted your heaviest set yet, completed your longest circuit or have run your fastest lap, your body’s going to be feeling it – from the second you stop, to the minutes and hours that follow afterwards. While most people tend to make sure they fuel their bodies with a protein snack or juice before they work out, not as many pay as much attention to what they give their bodies post-workout (perhaps it’s because of pure exhaustion or elation...

BREAKFAST: Smoothie – 150g mixed berries, 100mls fresh unsweetened juice – orangeOvernight oats – 200ml almond milk, 120g spinach, 75g oats, blend togetherProtein pancakes – 1 banana, 30g protein powder, 1 egg, 25g oats – blend together LUNCH: Veg soup – All veggies in the pan, bring to boil, simmer for 1 hour, stirring occasionally, add black pepper to your taste.Goats cheese, spinach, red pepper – Add veg to pan, beat eggs and season, put into a pan – medium heat,scatter goats cheese, then pop under grill 1-2 mins, serve hot or cold, with salad. DINNER: Meatballs – 200g lean minced beef, 1/2 medium red onion...

One of the many benefits of home cooking is being able to add spices in quantities that suit you! So why not learn a little bit about the benefits of the spices you add to your food? We have added a recipe at the end of this blog including all of the spices explained within this blog so you can begin to learn how to start using (and getting the benefits of) these spices straight away!

We discuss how to turn body fat in to tips, by our resident expert in all matters protein.  

For centuries we have been consuming carbohydrates (carbs) and to this day they still hold a dear place in our hearts and on our plates; and rightly so as they are in almost everything we consume in our diets, they taste great and they are a preferred energy source for the human body. However, in recent times we have discovered and are still uncovering the hard-hitting truth that our daily bread can become a daily problem on our waistlines. So, what could be a solution? 

Yes, you guessed it… ‘Carb Absorption Blockers’! Sounds too good to be true, right? 

Arguably the best time to ingest amino acids (for example, the BCAA’s and EAA’s) are during your strength and bodybuilding workouts. Sure, if you’re eating cheeseburgers and candy bars 24-7 then you might want to look at those first before concerning yourself with what amino acids to drink and when. But, if the rest of your day is in order and you’re truly looking to optimise your workout results then you’ll want to know what will truly give you the edge.

Author: Kate Searl - Marketing editor   Protein consumption - amount and timing Regardless if you want to build muscle or not, protein is an essential part of the human diet. It is one of three macronutrients which are crucial for every day bodily functions and structure. Consuming a higher protein-rich diet has shown to suppress the feeling of hunger and also speed up metabolism, thus increasing the amount of calories burnt (4). Studies show that 0.75g of protein per kilogram of bodyweight is sufficient alongside regular exercise (1). Increased physical activity will increase your daily protein requirements as your...

Author: Gareth Sapstead - Fitness Director A calorie at 7.59pm is the same as a calorie at 8.01pm, and contrary to what some believe there’s no magical time where every calorie suddenly gets stored as fat. Saying that a calorie at 8.01pm will make you gain fat, is kind of like saying eating fat will make you gain fat, something we all hopefully know to be incorrect.   Eating of fats, carbohydrates, and even protein (albeit to a lesser degree) will cause you gain weight if you OVEREAT them. Your macronutrients (carbs, fat, protein, alcohol) make up your total calorie...

Author: Gareth Sapstead - Fitness Director Office parties, family dinners and fun festivities. It’s that time of year where for most of us routine goes out of the window and the extra calories start to sneak in.  Over the next month or so most of us will be exposed to more high-sugar and ultra-processed foods than the entire rest of the year. It’s tempting, and if you have strong willpower then you’ll manage to resist it getting out of hand. That being said, studies do indeed confirm that the key to a healthy sustainable diet is giving yourself permission to...