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Fitness and Nutrition

Much like we need to look after our motor vehicles by putting the right fuel into the engine; filling the car with oil and water; using good driving practices and taking the vehicles for regular services, we need to do the same for the musculoskeletal vehicle that transports us through life.
30 minutes of exercise at least 4 times a week enhances proper blood circulation, lymphatic flow, releases endorphins and assists with weight loss, to name a few benefits. Our Optimum Care doctors especially recommend Pilates, Yoga, Spinning and other exercises that put minimal pressure on the lower back and other joints. (Dr Katy’s Pilates Exercise Videos coming soon)
Along with knowing the right fuel for your individual body, taking your omega oils and staying well hydrated; healthy exercise and rest habits are much like the good driving practices and services that keep our cars in great running order for years. Both driving recklessly, or leaving your car standing out in the elements, will lead it into disrepair far more quickly than if it was given the most optimum care and environment possible. The unused car left to the elements reminds me of the cliché, “If you don’t use it, you lose it”, which definitely applies to the muscular and skeletal systems of the body. The beautiful thing about the human body though, is that it has uncanny regenerative abilities when given the right resources.

We at Optimum Care are passionate about wellness and fitness, and would like to share some of our researched and tested tips, tricks and recipes with you to keep your musculoskeletal system in tip top shape.
Your body needs between 2-2.5L of water for the average (70kg) adult on a daily basis. 2.5L on a cold winter’s day, 3L on a warm summer day. During exercise you can increase this by at least 10% for every hour of exercise performed daily.
Energy sources
Fats contain 9 calories of energy / gram.
Carbohydrates contain 4 calories of energy / gram.
Proteins contain 4 calories of energy / gram.

Exercise that encourages lean muscles toning and growth with fat burning is most affective beneficial to health. The more lean muscle you have the more fat your body burns at rest.
To maintain muscle mass or gain lean muscle during exercise: Adding weight training to your exercise routine 3-4 times weekly will encourage muscle fibre toning and growth and give the muscles sufficient recovery time.
From a nutritional perspective, fuelling the body correctly can jump start exercise results and whole body benefits to the next level. Strictly speaking, add 0.15-0.17 calories / minute / kg of body weight is required during exercise to fuel and maintain lean muscle which is vital to fat loss. An example of this: a 55kg woman performing a 30-minute workout would require roughly a 250 calories snack within 20 minutes of her exercise to fuel her body's post exercise repair. A great post exercise snack for her would contain 25 calories of protein (6 grams of pure protein), 25 calories of healthy fats (3 grams of pure fats), 200 calories of complex carbohydrates (50 grams).

At Optimum Care our easy solution to post exercise nutrition and repair would be:
  • a small handful of nuts (4-6 almonds, walnuts, brazil nuts, macadamia nuts)
  • a scoop or two of Muclecare with 300 – 500mls of water
  • a piece of low G.I or mineral rich fruit, like a plum (low G.I fruit) or a banana (mineral rich fruit).

For the 55kg woman mentioned before: half a scoop of MuscleCare (7.5 grams protein, 18 grams of carbs), one banana, a teaspoon of coconut oil and a teaspoon a vanilla, would be a perfect post exercise fat burning muscle support fuel.
Each 35 gram scoop of MuscleCare contains 15 grams of protein, this is the equivalent of about 3 large eggs, 60 grams of almonds or a small chicken breast.

The average protein recommendation for a physically active adult is 1gram/kg body weight.
  • 100g chicken breast contains 22g of protein
  • 100g cod fillet contains 21g of protein
  • 30g hard cheese contains 8g protein
  • 30g cottage cheese contains 14g protein
  • 30g almonds contains 8g protein
  • 1 large egg contains 6g of protein
L-Glutamine (in Colocare):
L-Glutamine is excellent for muscles recovery, but not only that, it is excellent all round. It acts as brain and concentration fuel, heals the gut lining and improves intestinal functioning, enhances the body's stress coping mechanisms, improves immune cell functioning, protects against pro-inflammatory agents and is the building block of GABA, gamma-amino-butyric acid, which is a natural calming neurotransmitter in the brain. Over the last 10 years, clinical trials of glutamine supplementation in critical illness, surgical stress, cardiac injury and cancer have shown benefit with regard to mortality, length of stay, and infectious morbidity. 
(Nutr Clin Pract. 2003 Oct;18(5):377-85. Clinical applications of L-glutamine: past, present, and future. Wischmeyer PE1.)

Dr Katy's Exercise Videos