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Vitamins

The Best Supplements for Rugby Players ~ 4 Top Ones

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The 4 Best Supplements for Rugby Players

.Best Supplements for Rugby Players.
The use of nutritional supplements among sportspeople has become commonplace in almost every sport, and rugby is no exception. Rugby is a tough, brutal contact sport. Players in this sport require the best conditioning, proper nutrition, and healthy bodies if they are to make it in this high octane sport.
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To support their recovery, performance and immunity rugby players require supplements besides their daily diets. In this article, we shall look at 4 of the best supplements for rugby players.
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Best Supplements for Rugby Players

Best Supplements for Rugby Players: #1
Beta-Alanine

It is one of the supplements that we highly recommend if you are a rugby player. This particular sport involves high intense activity both during training and in the course of rugby matches. With this intensity, your PH levels are likely to fall significantly. However, by using beta-alanine, this situation is remedied.
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This product works best with creatine giving you the ability to perform optimally for extended periods and significantly improving your endurance in the game.
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Supplementing with at least 5 grams of beta-alanine will begin to give you results within at least two weeks. You will realise that you can perform better and endure strenuous activity without getting tired quickly, as would be the case without this supplement.
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Best Supplements for Rugby Players: #2
Whey Protein

As mentioned earlier, rugby is a high octane sport that requires one to not only be physically fit but able to withstand high pressure and intense physical challenges. To do this, one has to train hard and eat well-balanced meals. For muscle growth, proteins are your best bet.
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Whey protein is a by-product of milk and is the protein that is gotten during the production of cheese. The reason why it is such an outstanding product is that it is absorbed into the bloodstream very quickly, providing your body with the required energy to work out and grow your muscles.
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Whey also helps in burning fats that can be a hindrance to optimum performance in the sport.
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Best Supplements for Rugby Players: #3
Multi Vitamins

Every sportsman or woman requires multi vitamins for a variety of reasons. They give them an extra dose of the critical nutrients that are lost during tough training and matches. They will help you recover quickly from the constant knocks and bruising that is associated with this sport.
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You need to remain in pristine health condition at all times as a rugby player if you are to perform optimally, and these multi vitamins are your secret weapon against illnesses.
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Best Supplements for Rugby Players; #4
Creatine

Just like proteins, creatine supplements help in the growth of muscle. They are also great at aiding in muscle recovery in this rigorous sport that leaves players with all manner of knocks.
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For professional rugby players, quick recovery after a match is crucial with matches week in week out; there is no time to waste. With creatine be confident your recovery will be well within the most appropriate time.
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Conclusion

With these supplements, we believe that anyone can be able to withstand the intensity and toughness that is associated with the sport of rugby.
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You will get an extra edge over your opponents both in training and during the actual match. For players that have to travel regularly and have barely enough time to get a proper meal, then this is your best bet to getting a nutritious alternative to your ideal meal.
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Winter Beauty Tips ~ 11 Best Practices to Adopt

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Winter Beauty Tips for Your Skin

11 of The Best
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Acne Scars and Treatments

When you make a beauty plan for the winter, then looking beautiful and attractive comes naturally.
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Read this article and follow the 11 beauty tips for your skin this winter.
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  • 1. Proper Winter Clothing
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Your clothes can help you look, stay and feel gorgeous in the winter. Wear cotton-lined gloves when temperatures are low. They will help in keeping your hands and fingers warm as well as prevent drying and chapping.

Wear a scarf to cover your face to prevent dehydration to your skin. Wear a fashionable hat to keep your head warm. It will also safeguard the health of your hair.
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  • 2. Protect Yourself from Too Much Sun Exposure
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It may be winter, however when we indulge in winter sports like skating and skiing, a great deal of sun damage can occur.
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You can easily protect your skin with zinc oxide and titanium dioxide. These are natural sun blocks. To prevent wrinkles from squinting and to shield your eyes, you need to wear UVB and UVA blocking shades. This is advisable as a precaution against skin cancer.
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You can use facial creams like Lifecell to decrease hyper-pigmentation. Lifecell ingredients are natural and is suitable for all skin types. To remove dark circles and eye wrinkles, use nourishing skin creams.
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  • 3. Enhance your Blood Circulation
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Cold winter air can decrease the circulation of blood in your skin, contributing to winter pale. Use a regular dry brush to tone your skin complexion and also to stimulate blood circulation. All you require is a natural bristle brush, and a few seconds before you shower. 

Using the brush on dry skin, begin with the soles of your feet. Use firm and long strokes and do upward brushing on your naked skin toward your heart. You need to cover every area of your body one time. Use the counter clockwise motion on your abdomen and stomach. Brush over your buttocks.

End it with each hand and your arms. Take care of your palms. Begin with applying light pressure and when your skin becomes more firm and fit, you can apply more pressure. Follow with a shower or rinse in the tub.
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  • 4. Cleanse your skin
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In the winter months, use a soothing rich body wash when you bathe or shower, as bar soaps could be moisture-draining. If your skin is extra-sensitive, lather coconut oil on your body before you start your shower. Wash your skin gently with a cotton wash cloth. Olive oil and coconut oil are wonderful facial cleansers.

If your skin is dehydrated or dry, you can easily remove makeup from your skin. If your skin is oily, you can use cleansers which contain castile soap or botanical soapwort. It is a simple blend of soda and olive oil.
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  • 5. Use a Moisturizer
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Dry air and cold winds can parch your skin and dehydrate your hair. To replenish moisture, use emollients such as Moroccan organ oil, sweet almond, and healing jojoba.
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Before commencing outdoor activities, lock moisture into your skin with nourishing ingredients like shea butter and coconut oil.

At the end of the day, remove the oil as it can block pores, resulting in pimples.

Use products which contain nicotinamide B3. This ingredient acts like a skin barrier and promotes epidermal lipogenesis. When your skin is slightly soaked, then use a good moisturizer.
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Before immersing your hands in water, make sure you wear a pair of rubber gloves. After pulling off the hand gloves, rub a nourishing hand cream on your hands to keep them soft. Your nourishing hand cream could contain ingredients like jojoba oil and shea butter.
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  • 6. Care for Sensitive Skin
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During the winter months, skin conditions like psoriasis, eczema, and atopic dermatitis tend to increase. Your skin is liable to be irritated by friction. Therefore, after washing, gently pat your skin with a towel. Sleep on silk bed sheets.

Wear natural fabrics like silk and cotton. Apply healing lotions generously on your skin. Use extracts of mallow, cucumber, and calendula to soften your skin. Cleanse soap-free cleansing milks which contain chamomile and aloe vera.
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  • 7. Change Your Diet: Eat Real Food
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Gourmet Country Salad
Gourmet Country Salad
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You are what you eat. Your skin will reflect the nutrition you put into your body.
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For healthy hair, nails and skin, the retention of moisture in your cells is a top priority. For healthy lipid membranes, ensure that you include DHA, EPA, omega-3 fatty acids and fish oil in your daily diet.
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An unhealthy diet can lead to dull-looking, bad skin and also degenerative diseases.

For healthy skin, take premium nutritional supplements on a daily basis. Also drink plenty of water regularly.
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8. Use Premium Supplements Daily
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Stem cells are quite unique. Why? They actually possess the ability to transform themselves into any type of cell in the body. Additionally and a great plus, they can multiply and regenerate!
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All of these characteristics explain why scientists are so obsessed with these cells. When fighting disease, these cells may actually assist the body to regrow the damaged body tissue and in the process, healing itself throughout.
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In the area of beauty, they have the ability to successfully regenerate skin cells. As we age, the cell wall integrity diminishes. This then leads to wrinkled skin which has lost its elasticity and plumpness.
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Stem Cell Support Supplements can stimulate your bone marrow to produce more adult stem cells. These stem cells can then change into brand new skin cells, bringing a breath of fresh life into aging skin. It can help the body replace cells damaged with time and age, with fresh, younger looking skin.
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  • 9. Get Adequate Sleep AND De-Stress!
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Adequate sleep is essential for body maintenance and repair. It also makes your immune system strong. Sleep helps prevent the formation of eye bags or tell-tale dark circles.
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To prevent weight gain, sleep for at least eight hours every night. If you have any difficulty in sleeping, then take 5-HTP, L-lysine and supplemental melatonin.
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When you can sleep properly, your stress levels will go down. Stress can make affect the health of your skin. Additionally, if you smoke because of stress, your have a double whammy! So reduce stress to save your skin.
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  • 10. Your Perfect Lips
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Cold weather can cause dry, cracked lips. Use lip care products which contain lysine. Also increase your consumption of foods containing lysine such as lima beans, fish and eggs.

For smooth, dewy lip skin, use balm. It contains cocoa butter, vitamin E, olive oil, and nourishing castor oil. Don’t lick your lips because it can result into chapping.
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  • 11. Take Care of Your Hair
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As you soak in the tub or do simple chores, give yourself a hot oil hair treatment. Apply a coin-sized amount of coconut or olive oil to your dry hair. Wrap a towel over your head and cover it with a plastic shower cap.
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The natural heat of your body will condition the oil into your hair. After fifteen minutes, shampoo your hair.
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You need to take certain precautions during the winter.
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  • Don’t use skin care products which contain sodium lauryl sulphate and alcohol.
  • Use lukewarm water for bathing, not boiling hot.
  • Drink herbal teas during the winter. Alcoholic and caffeinated beverages are not good for your health.
  • Use moisturizer at least 50 minutes before going to outdoors.
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diet, nutrition fitness

Post by Tressie Dawson
tressiedawson3@gmail.com
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Share with us below your winter beauty secrets and challenges!

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How To Boost Your Internal Energy Levels ~ 7 Ways to Achieve This

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How to Boost Your Internal Energy Levels! 

7 Ways to Start Now

How To Boost Your Internal Energy Levels.
The most important key to optimal health is energy management and the ability to utilize your own energy.
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Change is continuous and is a part of everybody’s life. The one constant is you, and how you deal with all the change. If you are weak inside, you will be tossed about like a rowboat in a hurricane.
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But those who harness inner strength are able to weather any storm and can travel great distances at speed when the seas are calm.
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You can tune up your inner strength with a few key exercises, just as you would your body.
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Here are 7 tips to Boost Your Internal Energy Levels:
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1) Eat Smaller Meals
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How To Boost Your Internal Energy Levels .
Most people eat two to three meals a day, often going hours without eating and then gorging themselves each time they eat.
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I suggest that eating five or six meals a day is superior, whether you want to lose weight or build muscles.
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By consuming smaller meals throughout the day, you provide your body with a continuous supply of nutrients, stablilize your energy reserves. Additionally, you reduce the chances of over-eating.
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The major benefit of eating smaller meals throughout the day benefits your energy reserves.
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Digestion is one of the major drains on your energy reserves. Eating mini meals throughout the day lessens the astonishingly high energy drain in digestion a huge meal.
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Although eating mini meals won’t make up for atrocious dietary habits, it can be a great way to improve the diet you already have.

This may seem like a hard task to install in our given fast-paced lives where most people don’t have the time to cook two healthy meals a day let-alone six. So you can start by cooking meals in advance.
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Gourmet Country Salad
Gourmet Country Salad
Click for FREE Download

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If you cook healthy food only once a day and reheat it later, you can save yourself much time.
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You could also simply split up your regular meals into two, eating the other half a few hours after your first meal.
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You may need to be creative in organizing your efforts to install this habit, but it is worth the exceptional benefits.
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2) Exercise Regularly
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How To Boost Your Internal Energy Levels.
As far as physical energy goes, exercise is probably the most important factor. .
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Exercise focuses your physical body. Given proper recovery time, the body becomes stronger, yielding more energy.
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By exercising regularly with strength, aerobic and flexibility training, you can gain a huge boost to your energy levels.
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Your body will be able to ward off many diseases. Your general health will improve by leaps and bounds.

Exercise also releases the hormone, endorphin, which itself creates a boost in energy. Endorphins are also a powerful painkiller and a fantastic natural mood enhancer.
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As such, exercise is one of the best ways to improve your energy.
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3) Drink Plenty of Water

Revamp Your Diet and Bad Food Habits.
I have personally found that drinking more water can greatly improve your physical energy. More than two-thirds of our body is made of water. As such, replacing lost water is critical.
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Carry a bottle of water around with you and fill it up several times throughout the day. If you aren’t used to drinking lots of water, then you must schedule times in the day when you will drink more water.
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Do a thirty-day trial and see if it works for you.
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4) Adding a supplement
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Sometimes our body is too weak to work and is to worn out to take the outer world stresses. In such cases, an external supplement gets important to boost up our energy levels. There is zenith number of supplements available out in the market.
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However, here is one of the best supplements for muscle growth! This supplement contains an advanced L-Arginine blend of amino acids that causes an increase in the levels of nitric oxide (NO) in the body.
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Nitric oxide helps move oxygen into your muscles where they need it the most, sparking powerful muscle growth, strength gains, and incredible ripped muscles.
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5) Gain control of your body
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It’s tough to feel strong inside if you are unhealthy outside. Make a strong effort to be fit and attractive.
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Eat well, remove junk food from your diet. Do daily exercise. This does not have to be hours working out at the gym. It could be gentle yoga, or a morning walk with your dog.
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Add meditation to your daily routine. This will help gain control of your mind, and therefore, of your body.
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Take stem cell supplements daily for boosting cellular energy. Why? Stem cells are cells with the amazing ability to turn into any specialized cell of any organ or tissue in the body.
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They have the ability to replace damaged cells. They also have the amazing ability to regenerate organs and tissues with no side effects. They can help boost your internal energy levels no end.
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Dress in a way that makes you feel good about yourself. Be dedicated to your health, and you can use your body to strengthen your soul.
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Make yourself feel good when you look in the mirror and you’ll start the day feeling powerful.
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6) Learn new things every day
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A pledge to learning new things every day is one of the best ways to keep your mental energies sharp. Besides the inherent value in the added knowledge gained from learning, the activity of learning itself can be an excellent way to improve your mental energies.
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Make learning a life-long habit to keep your mental energies sharp. Spend time to focus your mind on something completely different each time. This one act can give you an amazing positive boost on your energy resources.
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If you don’t currently pursue an hobby, you might want to choose one to undertake. Find your fifteen minutes a day or hour or two a week to invest in this chosen hobby. Such an activity will balance you more as a person.
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7) Inject Your Day with Optimism
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Pessimism and negativity can often lead to many health problems, especially so when you pretend to feel wonderful when you actually don’t.
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Stress, negativity and uncertainty drain your energy and your ability to act positively. This will also affect your optimism, motivation and inspiration in a detrimental way.
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In other words, being positive creates energy. Starting your  day with enthusiasm and optimism can give you a huge boost of energy.
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How To Boost Your Internal Energy Levels.
Implement one or other, or all, of the 7 given suggestions above.
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Choose those which will benefit you the most. Your next step is then to change these into a habit.
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Such good habits will give great internal energy leading to greater effectiveness in your overall life.
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Post by Jorge Gonzales: gonzalesjorge954@gmail.com
I am a blogger, sports lover and a fitness enthusiast who believes in healthy living. Through my write-ups, I share my knowledge about health, fitness, and muscle-building too.
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 Share with us below your challenges, tips and secrets in building a healthy body!

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Your Winter Guide to Vitamins and Minerals ~ 7 Essential Nutrients

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Your Winter Guide to Vitamins and Minerals

7 Essential Nutrients You Absolutely Need…for Optimal Winter Health!

Winter Guide to Vitamins and Minerals .
Winter is great! You have the holiday parties, you have your grandma’s hot, spicy cider, you have the gifts, the merriment, the winter sports, the simple pleasure of building a snowman with your kids…

Unless you get sick, that is. In this case, winter becomes awful because you’re stuck inside, drinking mug after mug of hot tea, blowing your nose, and staying isolated from all the fun because you can barely get out of bed.
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Well, to help make this year a little healthier and ward off the flu, it’s time to stock up on 7 essential vitamins and minerals.
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1. Vitamin D
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Winter Guide to Vitamins and Minerals.
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You get up, rush out to work, catch maybe five minutes of direct sunlight on your face, and by the time you’re on your way back home, it’s dark yet again.
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Shorter daytime in winter makes it difficult to get our vitamin D.
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So to avoid becoming deficient, try taking daily fifteen-minute walks in the sun. That’s the easiest way to absorb the vitamin.
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However, you can also get it from the following foods:
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  • Fish
  • Cod liver oil
  • Eggs
  • Milk
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2. Vitamin C
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Winter Guide to Vitamins and Minerals .
Here’s the deal with vitamin C: it probably won’t help you prevent a cold on its own.
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However, if you take it pre-emptively, it can shorten the duration of the symptoms and help you get back on your feet faster.
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Additionally, it seems to be even more helpful to athletes and people who are generally fit. So, combine your vitamin C with exercise and you’ll be reaping all the benefits.
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Foods rich in vitamin C include:

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  • Capsicums: Rich, natural sources of vitamin C
  • Citrus fruits: orange, kiwi, lemon, guava, grapefruit
  • Vegetables: broccoli, cauliflower, Brussel sprouts 
  • Other fruits: papaya, cantaloupe, strawberries
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3. Iron
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spinach bone health.
It helps boost the immunity, but also helps us keep our energy levels high. We’re generally more tired in winter, and iron deficiency is to blame in a lot of cases. This is especially important for women who are more prone to being anemic and suffer more symptoms.
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You can find iron in these iron-rich foods:
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  • Cooked oysters
  • White beans
  • Dark chocolate
  • Organ meats
  • Soybeans
  • Lentils
  • Spinach
  • Red meat
  • Dark leafy veggies
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Supplements can really help a lot, but try to find high-quality ones that won’t cause any digestive problems.
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4. Zinc
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Winter Guide to Vitamins and Minerals .
Zinc, similarly to vitamin C, can reduce the severity and longevity of cold symptoms.
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It’s especially useful for school children and children in child care centres who come in contact with many people during the day.
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Bear in mind that zinc can have potentially harmful side-effects if you overuse it. Ask your holistic health practitioner to advise you on the right dose.
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Sources of zinc include:
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  • Spinach
  • Seafood like oysters
  • Nuts
  • Pumpkin seeds
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5. Omega 3
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Winter Guide to Vitamins and Minerals .
Now here’s something great to help you with the seasonal blues. The lack of sunlight, the cold, and the general discomfort of winter can really make us feel more than a little sad.
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However, omega 3 fatty acids can help quite a bit.
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Since omega 3 and 6 can’t actually be made in our bodies, it’s important to consume foods such as fatty fish, flaxseeds, acai berries, and nuts, or to simply get your fill from quality supplements.
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Don’t worry, it’s easy to find vitamins online. Just make sure to start taking them before winter is in full swing to get all the benefits.
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6. Vitamin E
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Winter Guide to Vitamins and Minerals.
Flaky skin, dandruff, brittle hair and nails – do you feel like you’re dry all over? Vitamin E can protect you from free radical damage and keep your skin soft and smooth.
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If you frequently suffer from windburn, rashes, itchy and flaky skin, then stock up on the following Vitamin E-rich foods to fulfill your dietary needs:

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  • Avocado
  • Almonds
  • Spinach
  • Sweet potato
  • Butternut squash
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7. Folic Acid
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Vitamin E Benefits.
While it can help with your mood swings just like omega 3, the real reason you want to use it is because it supports healthy cell growth and can protect our cardiovascular system and prevent diabetes.
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heart disease.
Folic acid is a man-made form of folate (a type of vitamin B), and it’s especially useful in winter when our body is generally more susceptible to getting sick. Pregnant women absolutely need it because it’s essential for foetus development and can prevent birth defects such as spina bifida.
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Good sources of folates include:
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  • Dark leafy greens: spinach, broccoli
  • Lentils
  • Nuts
  • Avocado
  • Beans
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If you’re pregnant you might need higher doses of folates, and you should consult your health practitioner for advice.
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diet, nutrition fitness
Generally, it all comes down to eating a nutritious, varied diet, exercising frequently, and taking quality supplements.
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Winter can be a lot of fun if you aren’t stuck at home because of the flu, so stick to good habits and enjoy the holiday fun!

diet, nutrition fitness

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Article by Samantha Olivier
Samantha.marry.olivier@gmail.com
Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. When not in the gym or on the track, you can find her at Ripped.me, or in a tea shop.
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What vitamins and minerals do you take? What are your winter tips to stay healthy? Share your below your tips and secrets on vitamins and minerals!
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The Importance of Vitamins in Our Daily Life ~ 3 Very Important Ones

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The Importance of Vitamins in Our Daily Life

3 Important Vitamins
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The Importance of Vitamins in Our Daily Life.
Making smart choices when it comes to taking care of your body is probably the most important thing you can do for yourself.
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We all know that working out and eating healthy foods is essential. After all, that’s what our mothers used to tell us.
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They also told us that we must remember to take our vitamins if we want to be strong and healthy. And guess what? Our mothers were right!
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Vitamins don’t provide proteins, fats, and energy, but they’re essential when it comes to helping your body function optimally. They boost your immunity, bolster your eyesight, heal wounds, strengthen your bones and even help our bodies get more energy from food.
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Without vitamins, we’d start to feel lethargic. We’d become vulnerable to infections and illnesses.
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Let’s explore the various types of vitamins below.

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Types of vitamins
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The Importance of Vitamins in Our Daily Life.
Vitamins are generally categorized as either fat soluble or water soluble depending on where they dissolve best.

The fat-soluble vitamins are stored in the body for long periods of time, and in general, they pose a higher risk for toxicity when they’re consumed in excess than water-soluble vitamins.
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So, before you decide to take a vitamin supplement that contains big doses of vitamins A, D, E, and K, consider adjusting your diet.
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The Importance of Vitamins in Our Daily Life .
Eating a normal and well-balanced diet is a much better option since it will not lead to toxicity.
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One thing to remember is to avoid or at least reducing your consumption of processed foods, especially sugar. These deplete your vitamin stores.
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A vitamin that can dissolve in water is a water-soluble vitamin. But, what’s important here is that water-soluble vitamins are carried to the body’s tissues and not stored in the body. That means they need to be replaced, and the easiest way to do that is, once again, with a healthy diet.

We live in a world where maintaining a healthy diet is almost impossible. Our daily schedules simply don’t allow it. Fortunately, we also live in a world where everything is just a click away. We’re now able to purchase quality minerals and vitamins online and replenish our bodies with essential substances.

However, that does not mean you should rely solely on vitamin supplements. They’re exactly that – supplements, so combine them with healthy foods for the best results.
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The Most Important Vitamins

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The Importance of Vitamins in Our Daily Life: #Vitamin C
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The Importance of Vitamins in Our Daily Life .
Once again, your mom was right – Vitamin C is one of the essential vitamins you should take, but so are B vitamins and vitamin D. Why? Let’s take a look.

Vitamin C is widely recognized as a vitamin that plays a role in helping to fight off those nasty colds, but that’s not the only thing it does.
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Due to its antioxidant properties, it also boosts your immune system by protecting it from free radicals you encounter. But, that’s not all. Vitamin C is also important for maintaining connective tissues in your cartilage and tendons.
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Few people know this, but Vitamin C is necessary for good heart health. Animals don’t get heart attacks but human beings do. It’s because animals make their own Vitamin C inside their bodies while human beings don’t. You can take up to 2 to 5 grams daily for disease prevention.
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The Importance of Vitamins in Our Daily Life: # Vitamin D

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Vitamin D helps your body absorb calcium and promote bone growth. If you don’t put enough of this vitamin in your body, your bones might become soft, and as a result, you’ll be more prone to injury.
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Vitamin D deficiency has also been linked with many types of cancer – colon cancer, breast cancer, and prostate cancer, as well as heart disease, depression, and weight gain. This vitamin is so important that your body makes it by itself, but only when your skin is exposed to sunlight.
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The Importance of Vitamins in Our Daily Life: #The B Vitamins
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The Importance of Vitamins in Our Daily Life .
The eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 play an important role. They help your body run like a well-oiled machine.
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Of all these, B12 is probably the most important vitamin since it helps the production of DNA and RNA, you know, the body’s genetic material.
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It’s also essential for maintaining healthy nerve cells and preventing anemia that makes people feel weak and lethargic.
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The B vitamins are very important to the nervous system. The help in relieving stress and stressful situations.

If your diet includes fish, milk, or other dairy products, there’s a big chance that you don’t need to supplement your diet, but if you’re a vegetarian, you probably have a B12 deficiency, so help your body work by taking organic supplements.
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diet and nutrition

Maintaining a healthy diet and supplementing it with the right vitamins and minerals is the easiest way you can make sure you’ll live a long and healthy life.
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diet and nutrition.

Article by Luke Douglas
mrlukeidouglas@gmail.com
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 What vitamins and minerals do you and your family take for good health? Share with us below!

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