Muhdo https://muhdo.com Mon, 19 Aug 2019 09:29:28 +0000 en-US hourly 1 https://wordpress.org/?v=5.2.2 https://muhdo.com/wp-content/uploads/2019/02/cropped-apple-icon-57x57-2-32x32.png Muhdo https://muhdo.com 32 32 Fast Twitch vs Slow Twitch https://muhdo.com/blog/fast-twitch-vs-slow-twitch/ https://muhdo.com/blog/fast-twitch-vs-slow-twitch/#respond Fri, 09 Aug 2019 14:26:53 +0000 https://muhdo.com/?p=6048 The reason they get referred to as fast and slow twitch muscle fibres is due to the speed of the contraction when the muscle activates, but they can also be known as by different names, such as red or white muscle fibres. When it comes to strength and power everyone associates fast twitch and [...]

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The reason they get referred to as fast and slow twitch muscle fibres is due to the speed of the contraction when the muscle activates, but they can also be known as by different names, such as red or white muscle fibres.

When it comes to strength and power everyone associates fast twitch and the ACTN3 gene with being the most important, and whilst this in many instances is true…its not the only truth.

The Truth

Slow twitch fibres have still got their part to play for improving performance, and whilst slow twitch fibres do not get as big as their fast twitch cousins, they will be just as strong.

Slow twitch fibres take longer to contact, but can hold a contraction for an extended period of time which makes them ideal for endurance events where you’re working for an extended period of time.

Slow twitch fibres are also full of myoglobin, which is used to transfer oxygen from inside your muscle tissue to provide energy for the muscle to contract, which is an extremely important aspect in their endurance capability and makes them suitable for aerobic exercise

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Magnesium Foods https://muhdo.com/blog/magnesium-foods/ https://muhdo.com/blog/magnesium-foods/#respond Thu, 01 Aug 2019 16:10:01 +0000 https://muhdo.com/?p=5852 Health & Wellbeing As half the world’s population is deficient in Magnesium, is it any wonder that many of the negative health connotations associated with deficiency are so prevalent. These include muscle fatigue and weakness, high blood pressure, osteoporosis, anxiety and depression, hormonal regulation and sleep issues. Weight Loss If you want to lose [...]

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Health & Wellbeing

As half the world’s population is deficient in Magnesium, is it any wonder that many of the negative health connotations associated with deficiency are so prevalent.

These include muscle fatigue and weakness, high blood pressure, osteoporosis, anxiety and depression, hormonal regulation and sleep issues.

Weight Loss

If you want to lose weight, then magnesium is extremely important as it helps to regulate blood sugar and insulin levels, which are obviously major contributors to gaining weight.

Muscle Building

Looking to add some muscle, then having sufficient magnesium levels is going to be crucial as approximately 30-35% is stored in skeletal muscle, and is used to help regulate muscle contractions, it is also required for protein synthesis and to rebuild tissue.

Fitness and Endurance

Magnesium and calcium have a Yin/Yang type of relationship, with regards to muscle contractions and being turned ON or OFF that will dramatically affect your training or exercise.

Top 5 Magnesium foods

  1. Pumpkin Seeds 1 cup 190.92mg
  2. Spinach 1 cup 156.60mg
  3. Swiss Chard 1 cup 150.50mg
  4. Soybeans 1 cup 147.92mg
  5. Sesame Seeds 1 cup 126.36mg

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Calcium Foods https://muhdo.com/blog/calcium-foods/ https://muhdo.com/blog/calcium-foods/#respond Tue, 30 Jul 2019 10:10:32 +0000 https://muhdo.com/?p=5768 Calcium For Health & Wellbeing Calcium is one of 60+ vitamins and minerals that are required by the human body to keep us fit and healthy. When we think of calcium we automatically think of bone health, but calcium has many other extremely important roles to play in the body. Calcium For Fitness and [...]

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Calcium For Health & Wellbeing

Calcium is one of 60+ vitamins and minerals that are required by the human body to keep us fit and healthy. When we think of calcium we automatically think of bone health, but calcium has many other extremely important roles to play in the body.

Calcium For Fitness and Endurance

Improving your endurance levels comes hand in hand with optimal amounts of calcium. Many athletes will experience fatigue if muscle concentrations of calcium becomes too low, which can interfere with power and the force of muscle contractions.

Calcium For Muscle Building

Calcium is required to transport the majority of the important nutrients you will need to increase your muscle size, such as amino acids and creatine.

Calcium Weight Loss

Calcium levels are extremely important for bodyweight regulation and fat metabolism, and calcium from dairy has been shown to improve post meal fat breakdown and absorption.

Top 5 Calcium Foods

  1. Tofu 4oz 760.50mg
  2. Sesame Seeds ¼ cup 350.00mg
  3. Sardines 3.20 oz 340.00mg
  4. Yoghurt 1 cup 290.00mg
  5. Collard Greens 1 cup 260.00mg

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Poached egg and smoked salmon sandwich https://muhdo.com/blog/poached-egg-and-smoked-salmon-sandwich/ https://muhdo.com/blog/poached-egg-and-smoked-salmon-sandwich/#respond Wed, 24 Jul 2019 15:27:31 +0000 https://muhdo.com/?p=5563 Prep and cook time: 20 min Difficulty: medium Cannot be frozen (4 servings) Ingredients: 4 very fresh eggs 2 (English) muffins, split in half and toasted 2 tbsp butter 1 handful baby spinach leaves 125 g smoked salmon 3 tbsp sour cream, lightly whipped Method: Bring a wide pan of salted water to the [...]

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Prep and cook time: 20 min
Difficulty: medium
Cannot be frozen
(4 servings)

Ingredients:
4 very fresh eggs
2 (English) muffins, split in half and toasted
2 tbsp butter
1 handful baby spinach leaves
125 g smoked salmon
3 tbsp sour cream, lightly whipped

Method:

  1. Bring a wide pan of salted water to the boil then turn the heat down to a very gently simmer. Carefully break the eggs into the pan and poach for 3-4 minutes.
  2. While the eggs are cooking, spread the muffins with the butter, add the spinach leaves and smoked salmon then spoon over the sour cream.
  3. Remove the eggs from the pan with a slotted spoon, place on top of the muffins, season with salt and pepper and serve immediately.

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Do You Have An Increased Carb Risk? https://muhdo.com/blog/do-you-have-an-increased-carb-risk/ https://muhdo.com/blog/do-you-have-an-increased-carb-risk/#respond Wed, 24 Jul 2019 14:45:31 +0000 https://muhdo.com/?p=5557 Carbohydrates are a combination of both small and large molecules that comprise about 40 to 45 percent of the energy supply for your body. Certain types of carbohydrates, such as fibre resistant starches don't get absorbed into your body for energy, but play an extremely important role in your gastrointestinal tract, supporting digestion and [...]

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Carbohydrates are a combination of both small and large molecules that comprise about 40 to 45 percent of the energy supply for your body. Certain types of carbohydrates, such as fibre resistant starches don’t get absorbed into your body for energy, but play an extremely important role in your gastrointestinal tract, supporting digestion and absorption, and helping you eliminate toxins and waste products.

Fibre is also divided into two types, soluble or insoluble fibre, determined by how much water that type of fibre actually holds. Providing a full range of all types of fibres, including prebiotic fibres, will support your immune system, and enhance healthy digestion, absorption, and the removal of wastes and toxins.

The Fibre Of Your Health

The health of your gastrointestinal tract is largely dependent upon you consuming variety of fibres

There are two types of carbohydrates, Simple or complex.

Simple – sugar, sucrose, fructose, lactose

Complex – starch and fibre

All starch foods come from plants, with them being the major part of hunter-gatherer diet, in the form of root vegetables, nuts, seeds and fruits.

With increasing agricultural development, cereal grains have emerged as a significant higher proportion of the starch in our modern diets.

Processing and refining cereal grains and incorporating them into modern foods provides a significantly higher starch/carbohydrate density than our ancestral diets.

What Is Starch?

Starch is made up of amylose starch (resistant starch) and amylopectin starch. Research suggests that amylose starch is harder to digest than amylopectin.

Through the actions of amylase enzyme in saliva, the starch in carbohydrates is broken into maltose (malt sugar), sucrose (plant sugar) and lactose (milk sugar).

Further digestion then takes place in the small intestines, resulting in the release of glucose (simple blood sugar), fructose (fruit sugar) and galactose (milk sugar).

Our ability to breakdown starch effectively has a major impact on your risk of being overweight and obese.

Do you know how your body breaks down these essential nutrient?

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Omega-3 Foods https://muhdo.com/blog/omega3-foods/ https://muhdo.com/blog/omega3-foods/#respond Wed, 24 Jul 2019 13:52:37 +0000 https://muhdo.com/?p=5548 Omega-3 for Health & Wellbeing Omega 3 fatty acids are extremely important to your health, and offer a variety of benefits to both your body and brain. Omega 3 can also help combat the pro-inflammatory response seen from diets higher in grains, vegetable oils and processed foods, which are all high in Omega 6 [...]

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Omega-3 for Health & Wellbeing

Omega 3 fatty acids are extremely important to your health, and offer a variety of benefits to both your body and brain. Omega 3 can also help combat the pro-inflammatory response seen from diets higher in grains, vegetable oils and processed foods, which are all high in Omega 6 fatty acids. Systemic inflammation being one of the leading causes of cardiovascular and heart disease, helping to minimise its effects may prove beneficial with a good amount of Omega 3’s in your diet.

Omega-3 for Fat Loss

Omega 3’s can be extremely useful for enhancing your fat burning capabilities, by turning on enzymes that improve fat burning in cells. Adding Omega 3’s to your diet will also help to reduce total body inflammation, and thus improve metabolic function, which will also aid with your weight loss or fat burning goals. DHA and EPA that our found in fish oil may also help improve leptin function, and in turn help reduce hunger and food cravings.

Omega-3 for Fitness & Endurance

Increasing Omega 3 levels will help reduce inflammation and improve recovery rates significantly. They are also extremely effective at reducing DOMS (delayed onset muscle soreness, which you may encounter after going for a particularly strenuous run or session.

Omega-3 for Muscle Building

When you are looking to gain muscle, Omega 3’s should be one of the first things on your list. Omega 3’s have a direct effect and improvement on bone health, cardio-respiratory function, immune system and muscle recovery. And whilst they may not have a direct muscle building effect they aid in protein synthesis, which is vital.

Top 5 Omega-3 Foods:

    1. Flaxseeds 2TBS 3.19g
    2. Walnuts 0.25 cup 2.72g
    3. Sardines 3.20 oz 1.46g
    4. Salmon 4 oz 1.32g
    5. Tofu 4 oz 0.66g

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Glass noodle salad with shrimps https://muhdo.com/blog/glass-noodle-salad-with-shrimps/ https://muhdo.com/blog/glass-noodle-salad-with-shrimps/#respond Tue, 23 Jul 2019 14:10:05 +0000 https://muhdo.com/?p=5394 Prep and cook time: 30 min Difficulty: easy (4 servings) Ingredients: juice of 1 lime 2 tbsp fish sauce 2 tbsp sesame oil 1 clove garlic, crushed 1 tbsp sugar 2 tbsp water thumb-sized piece fresh ginger, peeled and grated 250 g | 1 2/3 cups cooked shrimp 175 g glass noodles 1 small [...]

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Prep and cook time: 30 min
Difficulty: easy
(4 servings)

Ingredients:
juice of 1 lime
2 tbsp fish sauce
2 tbsp sesame oil
1 clove garlic, crushed
1 tbsp sugar
2 tbsp water
thumb-sized piece fresh ginger, peeled and grated
250 g | 1 2/3 cups cooked shrimp
175 g glass noodles
1 small red pepper, deseeded and membranes removed
3 spring onions, cut diagonally
20 g | 1/2 cup fresh coriander leaves

Method:

  1. Mix together the lime juice, fish sauce, sesame oil, garlic, sugar, water and ginger and add to the shrimps. Stir well.
  2. Soak the glass noodles according to the packet instructions and refresh in cold water. Pat dry with kitchen towels.
  3. Cut the red pepper into very thin strips.
  4. Mix all ingredients together and serve.

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Fibre-rich muesli with berries, yoghurt and linseed https://muhdo.com/blog/fibre-rich-muesli-with-berries-yoghurt-and-linseed/ https://muhdo.com/blog/fibre-rich-muesli-with-berries-yoghurt-and-linseed/#respond Tue, 23 Jul 2019 14:00:45 +0000 https://muhdo.com/?p=5388 Prep and cook time: 10 min Difficulty: easy Cannot be frozen (4 servings) Ingredients: 8 - 10 tbsp fruit muesli 2 - 4 tbsp spelt flakes 100 g | 2/3 cup blackberries, sorted and washed 50 g | 1/3 cup redcurrants, stripped from their stalks and washed 100 g | 2/3 cup blueberries, sorted [...]

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Prep and cook time: 10 min
Difficulty: easy
Cannot be frozen
(4 servings)

Ingredients:
8 – 10 tbsp fruit muesli
2 – 4 tbsp spelt flakes
100 g | 2/3 cup blackberries, sorted and washed
50 g | 1/3 cup redcurrants, stripped from their stalks and washed
100 g | 2/3 cup blueberries, sorted and washed
1 – 2 tsp linseed
Sugar, or honey to taste
Lemon juice, to taste
400 g | 1 3/4 cups yoghurt

Method:

  1. Mix the muesli with the spelt flakes and divide between 4 glasses.
  2. Mix the yoghurt smoothly with the lemon juice and sugar or honey. Scatter some of the berries on top of the muesli, add a spoonful of yoghurt to each and put the remaining berries on top.
  3. Serve sprinkled with linseed.

Tips:
Cannot be frozen

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Choline Foods https://muhdo.com/blog/choline-foods/ https://muhdo.com/blog/choline-foods/#respond Tue, 23 Jul 2019 13:49:55 +0000 https://muhdo.com/?p=5382 Choline for Health & Wellbeing Whilst optimal choline levels may not offer any fitness related properties, deficiency can offer a variety of negative health effects or illnesses, such as: Fatty liver Liver Cirrhosis Kidney Haemorrhage Choline for Fat Loss Choline plays an important role in fat transportations and metabolism, with particular attention to cholesterol [...]

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Choline for Health & Wellbeing

Whilst optimal choline levels may not offer any fitness related properties, deficiency can offer a variety of negative health effects or illnesses, such as:
Fatty liver
Liver Cirrhosis
Kidney Haemorrhage

Choline for Fat Loss

Choline plays an important role in fat transportations and metabolism, with particular attention to cholesterol regulation from the liver.

Choline for Fitness & Endurance

Choline is required for normal muscle function, keeping sufficient levels are required to optimise your training and endurance levels.

Choline for Muscle Building

Choline is required for normal muscle function, keeping sufficient levels are required to optimise your training and improve your muscle building capabilities.

Top 5 Choline Foods:

  1. Eggs 1 medium 145.00mg
  2. Chicken 4oz 95.00mg
  3. Cod 4oz 90.00mg
  4. Brussels Sprouts 1 cup 62.00mg
  5. Broccoli 1 cup 60.00mg

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Caffeine and stress https://muhdo.com/blog/caffeine-and-stress/ https://muhdo.com/blog/caffeine-and-stress/#respond Tue, 23 Jul 2019 12:54:26 +0000 https://muhdo.com/?p=5374 Genes of interest:  ADORA2A rs5751876, CYP1A2 rs762551 Caffeine is a stimulant and as such can help to “perk” you up if you are feeling fatigued or tired. It is often utilised to help with focus before training or learning. Caffeine, like all drugs, affects people in different ways and as such may or may [...]

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Genes of interest:  ADORA2A rs5751876, CYP1A2 rs762551

Caffeine is a stimulant and as such can help to “perk” you up if you are feeling fatigued or tired. It is often utilised to help with focus before training or learning. Caffeine, like all drugs, affects people in different ways and as such may or may not be a good choice in times of stress. In general, caffeine will increase heart rate and this may be negative for any stressful situation. Energy drinks containing caffeine are often used in times of exams and tests and so understanding how you may respond in these stressful situations is vital for making the correct choice.

What if you have no genetic link between caffeine and increased stress?

If your genetics don’t link you to research showing an increased stress response with the usage of caffeine you can use caffeine when needed. However, as mentioned, caffeine will cause an increased heart rate and this could cause issues, especially if your genes link you to heart or physical symptoms from stress. Caffeine and sugar both increase adrenaline levels and as they are normally found together in energy drinks, it is worthwhile knowing your tolerance. Caffeine can also dehydrate you, which can increase cortisol levels significantly.

What if your genetic variants have shown that caffeine may increase anxiety and stress?

If your genetics link you to research that shows an increased stress response with the usage of caffeine  you should stay away from caffeine, especially in stressful situations like exams. Caffeine will cause an increased heart rate and this could cause issues, especially if your genes link you to heart or physical symptoms from stress. Caffeine and sugar both increase adrenaline levels and as they are normally found together in energy drinks, it is worthwhile knowing your tolerance. Adrenalin will have a variety of physiological effects that impact your fight or flight response, such as increased heart rate, blood pressure, and arousal which in many instances lead to anxiety and fear. Caffeine can also dehydrate you, which in turn increases cortisol levels significantly and could lead to further symptoms of chronic stress.

Do you know how your body reacts to caffeine?

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