News

Benefits of Coconut

Coconuts have slowly become an extremely versatile product from using it as oil in your cooking or in your hair or on your skin as part of beauty regime. 

These are the top 5 reasons we love coconut -

1. Supports immune system - They are antiviral, antifungal, antibacterial, and anti-parasitic, meaning they kill harmful bacteria, viruses, fungi, and parasites.

2. Fibre Source - It has tons of calcium, potassium, and magnesium, as well as plenty of electrolytes. In fact, coconut water is known to have the same electrolyte levels as human plasma, and has even been used for plasma transfusions!

3.Healthy bones and teeth - Coconut improves the body’s ability to absorb calcium and magnesium. It also prevents osteoporosis, a condition in which the bones become thin and fragile and lose their density.

4. Reduces risk of heart health and improves good cholesterol (HDL)

5. Provides a natural source of quick energy and enhances physical and athletic performance

Make sure to try our delicious High Protein Gluten Free Chocolate Coconut bar filled with natural goodness!

 

 

BUNDLES

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Up to 30% off our bundles!

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Shop Now

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Want to try each flavour? Why not grab one of buzzing bite sample packs today!

This includes 1 bite of each -

Banana
Berry 
Date and Seed
Wowbutter
Cherry Protein
Mint Chocolate Protein

Healthy Banana Choc Chip Blondies

The new year is now with us and we are always looking for healthy snacks to curb those sweet cravings. These blondies are not only delicious but healthy and super easy to make!

Ingredients

  • 1 15oz chickpeas, rinsed and drained
  • ½ cup peanut butter or wowbutter
  • ¼ cup honey can substitute maple syrup for a vegan option
  • ¼ cup coconut sugar or brown sugar
  • 1 TBS almond milk
  • 2 tsp vanilla
  • ½ tsp salt
  • ½ tsp baking powder
  • ¼ tsp baking soda
  • ½ cup chocolate chips
  • extra sea salt & chocolate chips for the top

Instructions

  1. Preheat oven to 350 degrees F. Grease an 8" or 9" glass baking pan and set aside.
  2. Put all ingredients except for chocolate chips into your blender or food processor. You should get a perfectly smooth consistency.
  3. Once smooth, add chocolate chips and mix by hand.
  4. Pour mixture into your prepared pan and spread out evenly.
  5. Sprinkle a few more chocolate chips and sea salt on top.
  6. Bake in your preheated oven for 20-30 mintues until the edges just pull away from the pan, the top is set and slightly golden brown.
  7. Let cool for at least 15 minutes, then enjoy!
  8. Store in an airtight container in the refrigerator. You can eat them cold or warm in the microwave for 15 seconds to regain the fresh-from-the-oven deliciousness!

 

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TWITTER Q&A

WEDNESDAY 10TH JANUARY

8-9PM

Professor Graeme Close will be taking over our Twitter answering all of your questions!

Dont miss out!

@getbuzzing

 

Professor Graeme Close 
ASCC, Phd, rSEN, fBASES

Originally a Professional rugby league player, Graeme is now a Professor in Human Physiology at Liverpool John Moores University where he combines his academic research with nutrition and physiology consultancy to some of the worlds leading sporting individuals and organisations.
As well as leading a masters degree in sport nutrition Graeme is currently the expert nutrition consultant to England Rugby, he is the lead nutritionist to Everton Football Club and works with some of the worlds leading golfers such as Jason Day, the British Number 1 tennis player Johanna Konta and he also works with many Rugby League players.

ISENC 2017

EUROPE'S PREMIER SPORT AND EXERCISE NUTRITION CONFERENCE

 

The conference brings together all professionals in the Sport and Nutrition sector to discuss trending topics throughout the industry.
As Official Healthy Snacking Partner of British Athletics, getbuzzing exhibit every year at this hugely interesting event. 

This year we have an addition to our collection! Our two brand new high protein bars; Chocolate Coconut and Vanilla & Seed! Professor Graeme Close helped to develop these bars to ensure they were the perfect fit for not only all of our professional sportsmen and women but also the general public.

 

Professor Close says;

"Finding healthy and tasty snacks for athletes is one of the biggest challenges of the sport nutritionist. Most athletes now understand how to make great choices at meal times but can struggle for options between meals. Getbuzzing bars not only taste great but help me to achieve my nutritional goals with the athletes I work with. Now the bars with extra protein are batch tested it means I can use the entire get buzzing range with confidence.
I am also delighted to be able to help Getbuzzing ensure that their products are research informed, utilising my experience both as an academic researcher and applied nutrition consultant." 

Try one today you wont be dissapointed!

Gingerbread Banana Christmas Cupcakes!

Get creative with this delicious Christmas Cupcake recipe!

 

Ingredients:

  • 1½ cups plain flour
  • 1½ teaspoons baking powder
  • 1½ teaspoons ground cinnamon
  • ¼ teaspoon ground cloves
  • ½ teaspoon salt
  • ¾ cup packed dark brown sugar
  • ½ cup vegetable oil
  • ½ cup molasses
  • 1 large egg plus 2 large egg yolks, room temperature
  • 1½ cups mashed banana
  • ¼ cup sour cream
  • 3 tablespoons peeled minced fresh ginger

 

  • Frosting:
  • 1 cup icing sugar
  • 1 to 2 tablespoons whole milk
  • ¼ teaspoon pure vanilla extract
  • ⅛ teaspoon salt
  • Ginger cookies, optional

 

Step 1

Heat oven to 350° F and line a standard 12-cup muffin tin with paper liners. Combine the flour, baking powder, cinnamon, cloves, and salt in a medium bowl.

Step 2

Combine the brown sugar, vegetable oil, molasses, egg, and egg yolks in a large bowl. Stir in the mashed bananas, sour cream, and ginger.

Step 3

Gently fold the dry ingredients into the wet ingredients until just combined.

Step 4

Divide the batter between the prepared cups. Bake until a toothpick inserted into the center of the cakes comes out with just a few moist crumbs, 22 to 25 minutes. Transfer cupcakes to a rack to cool completely

Step 5

Prepare the frosting. Whisk together the confectioners’ sugar, milk, vanilla, and salt in a large bowl. Dip the top of each cupcake in the glaze. Let the cupcakes stand at room temperature until the glaze sets. Top with a ginger cookie, if desired

 

Only 3 days left to order our Christmas Bundles!

Our Christmas Bundles are only available for 3 more days!

 

Christmas is nearly here!
To celebrate we've put together some exclusive Festive Bundles*
Save up to 28% on our tasty flapjacks and high protein bars.

- Delicious
- All Natural
- Nut-Free
- Super Healthy
- Tasty stocking fillers.

*Whilst Stocks Last.


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New Christmas Bundle Offers!

 

With only 9 days left of getbuzzing's '12 Days of Christmas', we have added 2 new Bundles for you all!

         

 

Click here for to shop

but hurry, offer only valid until 17th December 2017!

 

 

12 Days Of Christmas!

12 Days Of Christmas at getbuzzing

 

Here at getbuzzing we have two delicious Christmas Bundles available at an amazing price, available for just 12 days!

 

 

Our Protein Christmas Bundle includes:

1 x 12 pack High Protein Chocolate Coconut
1 x 12 pack High Protein Vanilla & Seed
PLUS our Buzz Bite Sample pack! 
Thats 30 bars for just £39.99 RRP £48.97!

Our Get Fruity Christmas Bundle includes:

1 x 24 pack Banana Bars
1 x 24 pack of Mixed Berry Bars 
PLUS our Buzz Bite Sample pack! 
Thats 54 bars for just £39.99 RRP £52.97!

 

 

Shop Now- Last orders are 17th December 2017

 

BLACK FRIDAY SALE!

Black Friday Sale

Our BRAND NEW getbuzzing High Protein bars are not only...

HIGH PROTEIN

LESS THAN 10g SUGAR

NUT FREE

GLUTEN FREE

NATURAL

INFORMED SPORT TESTED

VEGETARIAN SOCIETY APPROVED

DELICIOUS..

 
They are also on offer! We are offering a HUGE 40% off both new flavours: 

Chocolate Coconut High Protein bars and Vanilla & Seed High Protein bars

limited time only- offer valid from 24th- 27th November 2017
       

Click here on Friday 24th November and use code GBLACK at checkout for 40% off our brand new bars!

Banana and Blueberry Oat Muffins

The days are slowly getting colder but what better way to warm up then our delicious Banana and Blueberry Oat Muffins.

INGREDIENTS

  • 120g all-purpose flour
  • 60g old fashioned rolled oats
  • 1 GETBUZZING BANANA BAR
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp salt
  • 1 large egg
  • 225g plain Greek yogurt
  • 80g honey
  • 60ml unsweetened almond milk
  • 2 tsp vanilla extract
  • 140g blueberries, frozen or fresh

INSTRUCTIONS 

  1. Preheat your oven to 180C and line a muffin tray.
  2. In a large mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Set aside.
  3. In a separate bowl, lightly beat the egg just to break it up. Whisk in the yogurt, honey, sugar, almond milk, and vanilla, mixing until well combined.
  4. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Crumble the getbuzzing bar into the mix and add the blueberries along with 1 Tbsp of flour to prevent them from bleeding or sinking to the bottom of the muffins, and fold them into the batter.
  5. Add the batter evenly into the muffin cups and bake for 20-22 minute or until cooked through.

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DARK CHOCOLATE COCONUT CUPS

After the launch of our Brand New Chocolate Coconut Protein Bar we loved the combo so much we have been baking away. If you enjoy the rich chocolate and coconut flavours than you will love these!

INGREDIENTS

Coconut Cups
  • 1 ½ cups unsweetened coconut, shreds or flakes
  • ¼ cup coconut oil, solid or melted
  • 2 tablespoons pure maple syrup
Chocolate Layer
  • ½ cup dark chocolate chips
  • ½ teaspoon coconut oil
Coconut Topping
  • ¼ cup unsweetened coconut, shreds or flakes
Chocolate Drizzle
  • 2 tablespoons dark chocolate chips
  • ¼ teaspoon coconut oil

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INSTRUCTIONS

  1. Line a standard 12-muffin pan with cupcake liners. 
  2. Make the Coconut Cups: Add Coconut Cups ingredients to a blender or food processor. Blend until you get a wet and sticky dough-like mixture, with smaller but still noticeable coconut pieces.
  3. Scoop about 1 tablespoon and 1 teaspoon of coconut mixture into each muffin cup. Press down and smooth until you get a tightly packed layer. Coconut mixture will be sticky.*
  4. Make the Chocolate Layer: Add Chocolate Layer ingredients to a medium, microwave-safe bowl. Heat in the microwave in 20-second increments until melted. Stir in between heating, until smooth.
  5. Scoop and drop 1 teaspoon of melted chocolate onto each cup. Using a small spoon, spread chocolate into an even layer. Tap the pan a few times to even out the chocolate. Sprinkle 1 teaspoon of Coconut Topping onto each cup. Set aside.
  6. Make the Chocolate Drizzle: add Chocolate Drizzle ingredients to the bowl of leftover melted chocolate. Heat in the microwave in 20-30 second increments until just softened. Stir until smooth. Pour melted chocolate into a zip bag and trim off a very small tip. Drizzle all cups.
  7. Place muffin pan into the freezer for 10-15 minutes. Thaw for 10-15 minutes before serving. Enjoy! Storing instructions below.

Recipe by - https://beamingbaker.com/4-ingredient-paleo-chocolate-coconut-cups-vegan-gluten-free-paleo/

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you can see it ... I TOLD YOU SO

you can't see it ... but time to get excited

You can't see it ... but its powerful

You can't see it ... But its almost there

You can't see it ... But its definitely coming

Vanilla Protein Granola

We are true fans of this protein granola! Using a lot ingredients that go into our bars make it a healthy protein filled breakfast option full of goodness.

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Ingredients 

  • 250g Old fashioned oats (the larger the better)
  • 1 Getbuzzing Vanilla and Seed High Protein Bar
  • 50g Mixed seeds
  • 50g Mixed Nuts (if wanted)
  • 50g Dried Fruit (we used apricots, dates and cranberries)
  • 50g Desiccated Coconut
  • 1 tsp Vanilla
  • 2 scoops Vanilla Protein 
  • 2 tbsp Coconut Oil (melted)
  • 2 tbsp Honey

Method

  • Pre heat oven to 150C and line a baking tray with parchment paper.
  • Mix the oats, protein powder, coconut oil and honey in a mixing bowl until oats are fully covered (add more coconut oil if needed or coconut/almond milk if needed).
  • Add the rest of the ingredients apart from the dried fruit (this will be added later on) and mix well.
  • Put in the oven for 15 minutes bring out and add in the getbuzzing vanilla high protein bar and the dried fruit and cook for a further 10-15 minutes or util golden and crispy.

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You can't see it ... buts its there

The day in the life of...

Josh Cheetham 

Hi, I'm Josh Cheetham, GB Short Track Speed Skater. I train full time with the rest of the British team at the National Ice Centre in Nottingham.
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I hope you enjoy my blog, I’m writing it right before travelling out to the first of four Olympic qualifying competitions this year, starting in Hungary. I'm hoping to qualify for my first ever Olympic Games which will take place in February 2018 in South Korea. If you haven't watched Short Track before it’s an exciting and fast sport, we race individually and in a relay, which can look really hectic at times with lots of teams on the ice together.
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Here’s a glimpse into what my training day in Nottingham looks like:
I wake up at 6:30am, giving me an hour to get ready. Breakfast consists of a bowl of Weetabix and a nice cup of coffee to start the day.
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At 7:30am I head off to training on my motorbike, avoiding the rush hour traffic, and then I’m into the briefing session with the coaches and rest of the team by 8:05am where we find out what the exact plan is for the on-ice session that morning. 
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Straight after the briefing we have our off-ice warm-up, that’s 10 minutes jogging, 5 minutes on the BackBaller (foam rolling), 15 minutes static and functional stretching, 15 minutes skate specific work such as cord, single leg dips and cushioning.
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We then change into our skinsuits and get our boots, helmets and gloves ready for training. The blades we have are longer, thinner and sharper than normal ice skates to make us go even faster and round the corners smoothly. 
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At 9:00am we get the pads on the ice - these are basically like crash mats around the edge of the rink, and as Short Track skaters can get up to speeds of 35mph, crashes can (and do!) happen. Once we’re on the ice, we get through a lot of laps at different speeds, practice starts as well as relay changes - a relay change in Short Track is basically pushing your teammate!
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We finish on the ice at 11:00am, get the pads off and get ready for a debrief with the coaches. It’s an ideal time for a Banana getbzzing bar to refuel after the session alongside a pint of milk to boost my protein intake.
Lunch time is 12.30pm, that’s normally a healthy sandwich with fruit and a yogurt. We tend to get a couple of hours to rest and recover, or we might have meetings, I try and get a little bit of sleep when possible as it helps maximise recovery. We’ve got a quiet area with beds at the GB Short Track office, just up the road from the Ice Centre.
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Then it’s back to training at 3.30pm. If we aren’t back on the ice then we’re usually in the EIS gym at Holme Pierrepont. Our gym sessions tend to be quite hard as  developing power is extremely important for our speed on the ice. Once we wrap up I can enjoy my Mint Choc High Protein getbuzzing bar.
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After that it’s back home for a nice cup of tea and dinner. One of my favourite meals is Spaghetti Bolognese that's been in the slow cooker all day.
In the evenings, I tend to watch a film or chill out with friends. There will be a lot of travelling coming up in Europe and Asia so it’s good to have some quiet time at home before the competition season starts.
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Follow Josh on instagram @joshc2692
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Find out more about GB Short Track Speed Skating at www.GBShortTrack.org.uk
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Images courtesy of GB Short Track

Healthy Berry Smoothie

This healthy berry smoothie is packed full of antioxidants and a great on the go breakfast!

Ingredients 

1 Banana
1 cup Berries (strawberries, blueberries, raspberries, blackberries)
1/2 cup Oats
1 Mixed Berry Getbuzzing Bar
1 cup Almond Milk
1 tbsp Honey 
1 cup Greek Yoghurt
 

Add all ingredients into a blender and blend until smooth - add extra almond milk if to thick and honey if it is not sweet enough!

 

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No Bake Protein Energy Balls

Perfect for healthy easy snacking on the go. These energy balls will keep you satisfied for hours!

INGREDIENTS

  • 1 1/2 cups rolled oats
  • 1/2 cup vanilla whey protein powder (about 2 scoops)
  • 1/2 tsp cinnamon
  • 1 tsp chia seeds
  • 1/2 cup Wowbutter
  • 3 tbsp natural honey
  • 1 tsp vanilla extract
  • 1/3 cup raisins, chocolate chips or preferred add-in
  • 2-4 tbsp water or coconut milk

INSTRUCTIONS

  1. Add oats, protein powder, cinnamon and chia seeds to a large bowl.
  2. Add in peanut butter, honey and vanilla extract. Stir to combine.
  3. Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.
  4. Slowly add in liquid 1 tablespoon at a time and using hands (get dirty!) combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won't hold shape.
  5. Roll into balls using hands.
  6. Place in a container to set in the fridge for at least 30 minutes.
  7. Store in fridge until ready to eat.

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Healthy No Bake Protein Chocolate Coconut Brownies

Paleo, Vegan and Gluten Free!

These delicious no bake protein brownies are quick and easy to make and great for a grab and go snack or a healthy dessert.

Ingredients

For the brownie base -

  • 1 cup coconut flour
  • 1 cup cocoa powder
  • 1 scoop chocolate protein powder
  • 1 cup wowbutter
  • 1 1/2 cups of honey or maple syrup
  • 1 cup mashed banana 
  • 1-2 tbsp Silk Unsweetened Almond Milk

For the coconut layer

  • 1/2 cup coconut oil
  • 1 1/2 cups shredded unsweetened coconut
  • 2 tbsp honey or maple syrup

Method

  1. Line a large cake tin or 9 x 9 inch baking pan with parchment paper and set aside.

  2. In a large mixing bowl, add your brownie base ingredients and mix well. If the batter is too thick, add more milk of choice until a thick batter remains. Pour the batter into the lined baking pan and press firmly into it. Refrigerate.

  3. In a microwave safe bowl or stovetop, melt your coconut oil. Add your shredded coconut and pure maple syrup and mix until fully incorporated. Pour the coconut mixture onto the brownie mixture and refrigerate. 

  4. Once chocolate coconut brownies have firmed up, cut into pieces and enjoy!

    Super tasty, super delicious and easy to make! Give it a go!

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Our Q Award Winning Product!

 

OUR AWARD WINNING PRODUCT!

The Quality Food Awards are the most prestigious awards for food and drink products on sale in UK grocery outlets. What sets these awards apart is the impartiality and robustness of the judging process.  
The Foodservice Quality Food Awards reward excellence and recognition within this ever expanding foodservice sector.

 
Our Mint Chocolate High Protein Gluten and Nut Free Bar was the WINNER of the Grab & Go Sweet Category 2017!  

               
 
Brand Owner Kate said: "It is a fantastic achievement for a company of our size, we feel honoured to be recognised within such an ever expanding market. Quality is paramount to us, we only use high quality ingredients in our bars and follow stringent procedures to ensure they are produced at premium quality. Many thanks to Q awards for this accolade!"
You can order our award winning bar by clicking HERE  or for any wholesale enquiries please email kate@getbuzzing.co.uk

Nutrition for the Immune System with Professor Graeme Close

I believe there are 4 main areas that sport nutritionists can help athletes. 
 

1. Helping athletes achieve their ideal body composition (muscle gain / fat loss)

2. Enhancing game day performance

3. Promoting recovery and 

4. Enhancing health and supporting the immune function. 

 
I would say that the first 3 are relatively simple to help with and the answers can be found in most half-decent sport nutrition text books. However, supporting the immune system is not as simple with good research on this topic not as easy to come by. Most studies have to rely upon observations, i.e. give a particular diet or supplement and assess how many people may or may not get ill. Although not ideal, this research has led to several suggestions that may help to reduce the number of training days lost to illness.
 
Whilst moderate exercise is good for our immune system, there is evidence to suggest that high intensity and prolonged training actually increases our risk of infection. This is especially the case in the hours after exercise, a period often referred to as a ‘window of opportunity’. In the UK the average adult will suffer from 2-4 colds per with the symptoms usually clearing within 2 weeks. This means that over the course of a lifetime we spend approximately 2.5 years battling the symptoms of a cold! In simple terms, a cold is a mild viral infection of the nose, throat, sinuses and upper airways. The current advice is to rest, drink plenty of fluids and let the symptoms go away. But is there anything nutritionally we can do to reduce our chances of getting a cold or improve recovery time should we be unfortunate enough to get one?
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The biggest nutritional factor associated with immuno-depression is inadequate total energy intake, for example when someone is trying to reduce body fat. This can be compounded if people are trying to lose weight through following a low carbohydrate diet. There is a strong association between plasma glucose, the stress hormone cortisol and compromised immune system. Therefore, one piece of advice to help boost the immune system is to consume carbohydrates during prolonged exercise, especially if this is high-intensity exercise. Research suggests 30-60g of carbohydrate per hour should be enough. 
 
There is also evidence that protein deficiencies could affect T cells increasing the chance of opportunistic infections and so it is also crucial that sufficient protein is consumed (about 1.2-1.8g per kg body mass) on a daily basis. Although many athletes easily achieve this target, there are a growing number of athletes following a vegan lifestyle and particular attention should be given to ensure these athletes are not immune compromised due to low protein intakes.
 
During exercise, it is not uncommon to become dehydrated and this again can be a problem for the immune system. Dehydration not only increases the production of stress hormones but also decreases salivary flow rate reducing salivary IgA (one of the first defences against a pathogen). It is therefore crucial that athletes do not get a dry mouth during exercise and are therefore encouraged to drink fluids regularly during training and competition, even if it is a cold day.
Although there are not many micronutrients that can be supplemented to prevent coughs and colds, there is evidence that micronutrient deficiencies can compromise immune function. I therefore make sure that athletes are always consuming a diet rich in vitamin and minerals, especially during the winter months and if there is any concern we do sometimes consider supplementing.
 
In recent years there has been growing interest in the so-called immune boosting supplements. Research in this area is growing and it is certainly hard to give definitive advice at the moment. The hot supplement at the moment in this area is Zinc Acetate Lozenges with data suggesting that zinc lozenges can reduce a colds’ duration by approximately 44% (401 days of less symptoms over a lifetime). It must be stressed however that the dose has to be >75mg per day for a short period of time (< 7 days). This is a very high dose and needs specialist advice to avoid the risk of toxicity.
 
Other supplements suggested to boost the immune system include 400mg of vitamin C (modest evidence), glutamine (weak evidence), beta carotene (weak evidence), Quercetin (modest evidence), curcumin (emerging evidence) and Manuka honey (no evidence). Perhaps the best of this bunch is vitamin C which may reduce the length of time and severity of a cold but does not seem to prevent it.
In summary, it is almost inevitable that at some time in our life we are going to get run down and feel ill. I guess my top tips to reduce our chances and to speed up recovery would be
 
  1. Pay close attention to hand hygiene especially in the winter months. Many illnesses are spread from hand to mouth contact so try to reduce this. And do not neglect soap and water - sometimes this is better than alcohol hand gels.
  2. Avoid nutritional deficiencies and remember if you are trying to lose body fat there is a chance your immune system will be somewhat compromised. 
  3. Avoid getting a dry mouth during exercise. Drink regularly and if this is prolonged consider adding 30-60 g per hour of carbohydrate.
  4. If you do feel a cold coming on, consider Zinc Acetate Lozenges but get some qualified advice on this first. Also 400mg of vitamin C may help speed up the recovery if taken daily during this period.
  5. The evidence for the other immune boosting supplements is so far weak. It is perhaps better to spend your money on the more tried and tested strategies suggested above and improving overall diet quality.
  6. Like all my advice, if you are going to supplement please use ones on the “Informed Sport” register and do this after seeking qualified advice, ideally from someone on the SENr register.
 
Good luck in your training and stay well!
 

Graeme

FLASHSALE! 40% off!

FLASH SALE!  

 

*For limited time only we are offering 40% off our Wowbutter 24 packs! It's easy, just head to www.getbuzzing.co.uk and when you reach the checkout enter the code: WOW40 for a huge 40% off!

But hurry, there are only 30 cases available- get yours while stocks last!

 

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Weekend Workout

If your looking for a quick, intense 20 minute workout that will get you buzzing this weekend try this full body fat blasting workout!

It will be sure to get your heart rate up and set you up for the weekend!

Watt Bike Sprints

Press ups

Skipping

Box Jumps

Watt Bike Sprints 

30 seconds each exercise

5 rounds 

30 seconds - 1 minute rest between rounds

Make sure to fully hydrate and refuel with one of our delicious bars!

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Wowbutter, Banana Choc Chip Cookies!

Healthy gluten-free, nut-free, honey-sweetened, oat-based cookies made with Wowbutter, banana and chocolate chips! 

 

 
INGREDIENTS

  • 1/2 cup honey
  • 1/2 cup natural Wowbutter
  • 1/3 cup mashed overripe banana (about 1 medium banana)
  • 1/4 cup melted coconut oil
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1 1/2 cup old-fashioned rolled oats, ground for 30 seconds in a food processor or blender
  • 1 1/2 cups old-fashioned rolled oats
  • 1 1/2 cups cocoa nibs
  • Optional: Flaky coconut, for sprinkling on top

 

 

RECIPE

  1. Preheat the oven to 180 degrees celcius with two racks near the middle. Line two baking sheets with baking paper 
  2. Measure out the honey and  Wowbutter—I found this easiest to do in a small liquid measuring cup. Add honey to the 1/2 cup line, then add peanut butter until you reach the 1 cup total liquid line.
  3. Pour the honey and Wowbutter mixture into a mixing bowl. Add the mashed banana and melted butter and whisk until the mixture is well blended. Use your whisk to beat in the egg, scraping down the side of the bowl once it’s incorporated. Whisk in the vanilla, baking soda, baking powder, salt and cinnamon.
  4. Switch to a big spoon and stir in the ground oats, rolled oats, chocolate chips and sprinkles until they are evenly combined. Drop the dough by the heaping tablespoon onto your prepared baking sheets. I added a few extra sprinkles on top for good measure.
  5. Bake the cookies, reversing the pans midway through (swap the cookies on the top rack with the cookies on the lower rack) until they’re barely set and just beginning to turn golden around the edges, about 16 minutes. Remove the cookies from the oven and let them cool completely on the pans. If desired, sprinkle lightly with desiccated coconut now.

 

 

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BACK TO SCHOOL OFFER

The prospect of school is imminent, are you prepared?

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For most, back to school is a logistical nightmare as it is, but throw a severe nut allergy into the mix and it's just about enough to send you into a swamp of worry.
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All of the GetBuzzing range are 100% Nut Free and with our new Buzz Bite size option available in all 6 flavours, they are the perfect choice for safe lunchbox stocking!
Use code B2S15 for 15% off our Buzz Bite sample packs at checkout. 

GetBuzzing - What, Why, Who?

We sat down with Brand Owner Kate Wallace to ask why she began the brand and her inspiration behind the name 'GetBuzzing'

 

How would you describe your products?

"The concept of our bars is simple; its real, honest WHOLESOME food in a bar. Back when I started the company, there were three things missing in the market in any one product; Natural ingredients, Nut Free and 100% taste."

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How do you define 'healthy'?

"We all want food that’s good for us, but we also want food we can enjoy, and that’s where the confusion lies within the healthy snacking market, it all depends on how you define healthy. We define healthy as happy, balanced and realistic. 

Our bars taste amazing, they are completely natural and they are also 100% nut free, which is rare in this industry. 

They offer everyone, including Nut Allergy sufferers, natural long lasting energy as a sustainable snack which actually tastes good. They were made in the hope that people would stop aimlessly snacking on nothingness junk and pick up whole food nutrition in a bar.

And that’s the beauty of GetBuzzing products, they can be used by such a wide range of audiences; from toddlers to professional athletes."

 

Who are the bars made for?

"The whole range of GetBuzzing bars are suitable for everyone, but we tend to split the products into categories to keep it simple:

SPORT- our High Protein Range

NATURAL ENERGY- Our High Carb Natural Energy Range

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KIDS- Our Buzzing Bite Range

.

Why is it called GetBuzzing?

"You hear people saying they’re “buzzing” all the time these days, and that’s where the idea came from; GetBuzzing is a mentality, an outlook on life, rather than just a product. Being healthy is a feeling of positivity, mind body and soul, being happy with the body you’re in and having a realistic healthy mental attitude towards food. People used to tell me I was ‘buzzing' whenever I spoke about health and nutrition, and that’s where the name came from; I like to think I have a passionate healthy attitude towards the lifestyle I choose to lead, and I just wanted to share that. At the end of the day, only you can choose the lifestyle you lead, so why not be buzzed about it?”

.

 

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Why is batch testing so important: Professor Graeme Close

Why do I insist on supplements being “batch tested” – and not just for the elite athletes?

A recent development to the “Get Buzzing” bars is the appearance of all of the High Protein bars on the “Informed Sport” register http://www.informed-sport.com.

I am absolutely delighted about this and it gives me even more confidence in the range.

                            

But what is “Informed Sport”, why do we need to batch test products and what does it mean for you?

As you will be aware elite athletes are regularly and randomly screened by UKAD (in the UK) to ensure they are not taking any performance enhancing drugs. However, in recent years, one of the biggest reasons for a positive result from these tests is not deliberate cheating but rather inadvertent doping caused by contamination of sports supplements with prohibited substances http://ukad.org.uk/education/support-personnel/clean-sport-essentials/ with far too many examples of athletes suffering from this most unfortunate outcome http://www.bbc.co.uk/sport/wales/30880411.

When it comes to supplements is has been suggested that as many as 1 in 4 supplements bought over the internet have the potential to result in an anti-doping violation. Even if an athlete can prove that this was from inadvertent doping (supplement contamination), rather than deliberate cheating, they would still receive a 2 year suspension from all sport. If they would not prove this was inadvertent it could be a 4 year suspension. And in recent years, the rules have now changed in that athlete support personnel could also face sanctions of they are found guilty of providing the prohibited substances.

It is therefore more important than ever that athletes have confidence in the supplements they are taking. When it comes to supplement contamination there are several reasons that this can occur. One way is that lesser brands may deliberately add prohibited substances to their product to try and improve its reputation. For example, a pre-workout formula could have been deliberately contaminated with methyhexaneamine to improve its effectiveness yet it may not state this on the label. Whilst this is unusual, what is not as uncommon is poor manufacturing processes could result in a prohibited substance cross contaminating a non-prohibited product.

For example, a factory could be making a product that contains methylhexaneamine on a Monday and then a straight forward whey protein on a Tuesday. If the pipes and facilities are not thoroughly cleaned there is a chance that cross contamination can take place. It is therefore clear that taking any supplement or fortified food presents somewhat of a risk to athletes and therefore it is my job as a sports nutritionist to do everything I can to minimise the risk – and registering products on Informed Sport in my opinion is the best way to reduce the risk.

The Informed Sport programme ensures that every batch of product made has been independently screened for contaminants at the world renowned LGC laboratory. Whilst it is not possible to screen for every possible contaminant, LGC screens for the vast majority and to my knowledge to date there has not been a case of a product to date on the Informed Sport subsequently being shown to contain prohibited substances.

The Informed Sport programme also involves checks of the manufacturing site and other quality assurance processes giving an athlete the best possible protection available. I must stress that there is no programme that can be 100% guaranteed but this in my opinion is as near as we can get. I should also point out that given the reputation of Informed Sport, some lesser companies are now using their logo without testing so it is crucial that people also check the Informed Sport website to check that the product is indeed registered.

At the beginning, I said this is also important for non-tested athletes – why?

Well would you really want to be eating a product that has been deliberately or accidentally spiked with anabolic steroids? I certainly would not, and therefore I only recommend products that have either been screened by LGC or are in the Informed Sport programme.

I hope this has helped to clarify the issues with supplement contamination and the steps needed to reduce the associated risks.

Now that Get Buzzing bars are on the register, it gives me even more confidence to use them with my elite athletes as well as personally with myself and my family. Good luck in your training

Graeme

 

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LOW SUGAR ROCKY ROADS

LOW SUGAR ROCKY ROADS

Recipe By The Food Medic

INGREDIENTS

  • 150g of 85% dark chocolate
  • 2 tbsp of coconut oil
  • 30g of cashew nuts/hazel nuts/almonds OR Lighter Rich Tea Biscuits
  • 30g of dried fruit
  • 30g of mini marshmallows

INSTRUCTIONS

Melt the chocolate and coconut oil in the microwave, stirring every minute or so to ensure the chocolate doesn’t over heat. This should take less than 3 minutes.

Add the rest of the ingredients to the chocolate. Pour into a tupperware lunchbox lined with clingfilm and freeze for 60 minutes. Remove from the freezer and slice into 8 large pieces.

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Berry Yoghurt Bark

If your looking for something different to snack on this summer look no further...

This yoghurt berry bark is a perfect healthy snack and is also great to serve with our Strawberry Protein Loaf.

Ingredients

  • Low Fat Yoghurt
  • Selection of Berries
  • Jam

line a baking tray with baking parchment to cover the whole tray. Spread the yogurt onto the tray no thicker than 1 1/2 cm thick.

Swirl in the jam and add the berries on top. Freeze for 2-3 hours or until fully frozen.

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STRAWBERRY PROTEIN LOAF

There is nothing better than a nice big slice of protein loaf with a cup of tea!

Ingredients:

1 cup oats
1½ cup almond flour/plain flour
2 scoops vanilla whey protein
½ cup coconut sugar/brown sugar
4 eggs
1 tbsp baking powder
½ cup milk (we recommend unsweetened almond milk)
1 and ½ cup strawberries
Preheat the oven to 180c/350f. Combine all the ingredients in a mixing bowl, stir strawberries through. Pour into a greased and lined loaf tin. Bake for 30 minutes uncovered. Then place tin foil over the loaf and bake for another 20-30 minutes until cooked through and a toothpick comes out clean. This can last 1 week in an airtight container.

FLASH SALE 30% OFF OUR CHERRY PROTEIN BARS

This month we are giving you 30% off our delicious Cherry Protein bars!

Use code CHERRYFLASH at the checkout!

Benefits of Cherries

Antioxidant Protection - Cherries contain powerful antioxidants like anthocyanins and cyanidin. Sweet cherries also contain a small amount of quercetin, which is among the most potent in terms of antioxidant activity.
Cancer Prevention Compounds - Sweet Cherries contain Fibre, Vitamin C, carotenoids and anthocyanins, each of which play a role in cancer prevention.
Reduce Post Exercise Muscle Pain - The antioxidant and anti-inflammatory properties of tart cherries have a protective effect to reduce muscle damage and pain during strenuous exercise.
Supports Healthy Sleep (Melatonin) - Cherries contain natural melatonin, which is a powerful antioxidant and free radical scavenger that helps 'cool down' excess inflammation and associated oxidative stress. It also plays a vital role in sleep and bodily regeneration.

Getbuzzing are Informed Sport approved!

 

Informed-Sport is a quality assurance program for sports nutrition products, suppliers to the sports nutrition industry, and supplement manufacturing facilities. The program certifies that every batch of a supplement product and/or raw material that bears the Informed-Sport logo has been tested for banned substances by LGC's world-class sports anti-doping laboratory.  

GetBuzzing cater to a wide demographic of sports professionals and are always striving to uphold the very best nutrition advice and procedures.

LGC Laboratories said: "It is fantastic to have Get Buzzing certify their High Protein Bars on the Informed-Sport programme. This increases the overall options of certified high protein snacks for athletes and drug tested personnel."

 

READ MORE 

FLASH SALE 30% OFF DATE AND SEED

One week left of our flash sale to get 30% off a case of 24 of our Date and Seed bars. Use code FLASHSALE30.

GRAB YOURS TODAY!

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Benefits of Dates

Digestion - Dates are often categorized as a laxative food. This is why they are so frequently eaten by people suffering from constipation. In order to achieve the desired laxative effect of dates, you should soak some of them in water over night, then consume it in the morning when it becomes like a syrup, to get the most optimal results. They have high levels of soluble fiber, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation.

Bone Health and StrengthThe significant amounts of minerals found in dates make it a super food for strengthening bones and fighting off painful and debilitating diseases like osteoporosis. Date contains selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people begin to age and their bones gradually weaken. So eat your dates and give a boost to your bones!

Nervous System Health - The vitamins present in dates make it an ideal boost to nervous system health and functionality. Potassium is one of the prime ingredients in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of brain activity.
Healthy Heart- Dates are quite helpful in keeping your heart healthy. When they are soaked for the night, crushed in the morning and then consumed, they have been shown to have a positive effect on weak hearts.

BANANA PROTEIN MUFFINS

BANANA PROTEIN MUFFINS

Ingredients

  • 2 large brown bananas
  • 1 cup creamy peanut butter
  • 2 eggs
  • 1/4 cup honey
  • 4 tablespoons vanilla protein powder
  • 1 tablespoon vanilla extract
  • 1 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/2 cup mini chocolate chips

Instructions

  1. Preheat oven to 400
  2. Place all ingredients except the chocolate chips in a blender. Blend mixture approximately 30-45 seconds or until completely smooth.
  3. Using a spatula or spoon lightly stir in the chocolate chips
  4. Spray a standard muffin tin with cooking spray and scoop batter into muffin tin (I use an ice cream scoop)
  5. Bake 12-14 minutes or until muffins have set.

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'There is no single best diet'- Professor Graeme Close

#FactFriday 

'There is no single best diet – but there is a strategy to help you get ready for summer'

 

 

"Summer is now on us and just like we know that Strawberries must be eaten during the Wimbledon fortnight, we can also be as sure that someone somewhere (normally a popular magazine full of semi naked torsos) is going to reveal the latest fad diet that will guarantee you to get lean just in time for your summer holiday. Over the last decade of working in this industry I have seen the low-fat diet, we have been told that some foods are sins, only eat certain colours, then came Atkins, quickly followed by Paleo and now it seems that the most recent is Keto or fasting. All of these diets follow 4 distinct phases that often result in an initial weight loss followed by excessive regain. I will try to explain these 4 phases and suggest ways to avoid falling into the fad diet traps.

 

Phase 1 – The Energy Restriction Phase 

Most of these diets initiate from some form of science. This science can be real or completely made up but if someone says it with enough confidence you will usually believe it. Often the science is taken completely out of context and exaggerated to make you completely scared of some foods. This is certainly the case with low carbohydrate diets where this is some science to make up the story but anyone with a GCSE in science can see that it has been taken completely out of context. But the science creates rules and it is the rules (the stricter the better) that is the key to the diets success. The rules make the diet hard to follow (initially) and because of this we create an energy deficit. A chicken sandwich for lunch becomes a chicken salad which is a far lower calorie option and finding a low carb snack mid-day is often impossible so you don’t have one.

 

I jokingly once talked about my diet called the “2-20-2 diet”. The idea of this diet is that you only eat 2 meals per day, you chew each mouthful 20 times, and you only have 2 minutes to eat the meal. You could make up all kinds of “science” to sell this and I am sure it would reduce weight because you reduce calorie intake - but it is of course complete nonsense. But given the rules of this “diet” and the fact it would help to reduce calorie intake there is a good chance it could move into phase 2 of the fad diet.

 

Phase 2 – The Celebrity Endorsement.

 

If the diet is going to become popular you need a celebrity to endorse it. The celebrity is often a “reality TV star” who we all know must be trained in dietetics or nutrition! Often they have themselves followed a fad diet, lost a lot of weight, some magazine puts them on the front cover, they get lots of exposure for a few weeks and they are now paid to promote the diet. This makes the diet trendy which is essential to move into phase 3.

 

Phase 3 – I can make some money phase

 

Phase 3 usually starts with a book. Next time you go into a book shop have a look at how many nonsense diet books there are. The reason as a scientist I tend to dismiss these kinds of books and rather look to journals for my evidence is the simple fact that anyone can write a book and say anything. With journals the evidence has to be reviewed prior to publication. Quickly following the book you will see supermarkets jump on board and this is when the diet fails. The shops are now selling convenient meals and snacks to fit your “rules” and therefore energy restriction once again becomes much harder. I am pretty sure when people first suggested a low fat diet they never thought supermarkets would replace all the fat with sugar and other rubbish. I would think what they meant was trim visible fat from meats, use butter sparingly etc, advice that is still good today. This is the exact same as Paleo ice Cream etc. I am sure caveman never nipped to the shop to buy Paleo ice-cream and biscuits but these days that is very easy. Now that there are foods that allow you to eat within your “rules” and energy intake increases again and weight regain starts. You are still following the rules of the game but the game has changed beyond recognition.

 

Phase 4 – Goodbye energy restriction and hello weight regain

 

You now bring to work your food designed for your rules. You have paleo biscuits for your mid-day snack, the chicken salad is now chicken and coconut and nut butter and lots of others calories, you get home to a bigger dinner and finish the night with paleo ice cream. What was once a successful plan to lower the calories is now causing major weight gain and the diet has failed you. It is at this point you read another popular magazine and see the next new fad diet and the cycle starts again. Some people will still be promoting the old plan, and getting results, but these are often the ones that have stuck to the original plan and not added the convenience items.

 

So what is the answer?

 

If you are looking to drop body fat ready for summer the simple answer is somehow we need to create a consistent daily energy deficit that works for you. For some people this will be a Paleo style diet, others it will be counting calories or intermittent fasting, even the traditional low fat approach will work. There is no single best diet for everyone so please stop looking for this unicorn. You basically need a lifestyle change and one that is sustainable for a long time. Something in your life has caused you to eat more calories than you expend in energy; this could either be through a change in diet and the addition of energy dense convenience foods or reduced activity through the demands of modern life. It is likely to be a combination of both. You therefore need to find some activities that suit your life and are fun. This could be a dance class, hill walks or joining a local 5-a-sdie football team. For many people traditional treadmill exercise or gym work does not tick the fun box and looses appeal after a few weeks. Combine this increased energy expenditure with an eating plan that allows you to reduce the energy intake but is still enjoyable and gives a feeling of fullness and you are on to a winner.

 

My biggest tip is try to cook simple fresh meals. You will be surprised how much you can eat if you stick to lean meats, vegetables with rice or potatoes. Avoid the sauces (use herbs to flavour foods) and have quality snacks on hand to stop you making bad choices when hungry. Also I ask people to drink water regularly throughout the day. If you are trying to reduce energy intake a good idea is to not waste calories on drinks. Choosing water, green tea, black coffee leaves those valuable calories for food which helps to stay on top of your hunger.

 

I really hope this has been of some help and will save you falling into the trap of falling for the next new diet, which not only often leads to failure but can also be pretty demanding on your hard earned money. Good luck!"

Written by Professor Graeme Close 

A CONVERSATION WITH OUR BRAND OWNER- KATE WALLACE

We had a chat with Brand Owner herself; Kate Wallace to hear about where GetBuzzing started and why...

Back when I started the company in 2009, there were three things missing in the market in any one product; Natural ingredients, Nut Free and 100% taste. The concept of our bars is simple; its real, honest WHOLESOME food in a bar. 
We all want food that’s good for us, but we also want food we can enjoy, and that’s where the confusion lies within the healthy snacking market, it all depends on how you define healthy. We define healthy as happy, balanced and realistic. 
Our bars taste amazing, they are completely natural and they are also 100% nut free, which is rare in this industry. 
They offer everyone, including Nut Allergy sufferers, natural long lasting energy as a sustainable snack which actually tastes good.
They were made in the hope that people would stop aimlessly snacking on nothingness junk and pick up whole food nutrition in a bar.
And that’s the beauty of GetBuzzing products, they can be used by such a wide range of audiences; from toddlers to professional athletes. 
The whole range of GetBuzzing bars are suitable for everyone, but we tend to split the products into categories to keep it simple:
SPORT- our High Protein Range
NATURAL ENERGY- Our High Carb Natural Energy Range
KIDS- Our Buzzing Bite Range"

Why did you chose to call the company GetBuzzing?

You hear people saying they’re “buzzing” all the time these days, and that’s where the idea came from; GetBuzzing is a mentality, an outlook on life, rather than just a product. Being healthy is a feeling of positivity, mind body and soul, being happy with the body you’re in and having a realistic healthy mental attitude towards food.
People used to tell me I was ‘buzzing' whenever I spoke about health and nutrition, and that’s where the name came from; I like to think I have a passionate healthy attitude towards the lifestyle I choose to lead, and I just wanted to share that.
At the end of the day, only you can choose the lifestyle you lead, so why not be buzzed about it?

INTERVIEW WITH STEFANIE REID...

‘Stef is a British Paralympic long jumper and sprinter.  Stef is a five time world record holder and triple Paralympic medallist in the long jump (Rio 2016 and London 2012), and 200m sprint (Beijing 2008). Off the track, Stef has an honours degree in biochemistry and works as a inspirational speaker.  She has a policy of always saying yes to everything at least once, which has resulted in her auditioning to be a BBC weather girl, volunteering as a math teacher in a maximum security prison, and recently making her debut as an actress!’

What does the word ‘Healthy’ mean to you?

‘Healthy means that it is good for your body, or good for your soul.  Sometimes that means a kale salad, sometimes that means carrot cake.’

Whats your favourite breakfast?

‘It is a tie between Mexican scrambled eggs or yoghurt loaded with berries, nuts, chia seeds, cocoa powder, and honey.’

Whats the best way to keep your energy levels up for long periods of time?

‘I think it is about being smart about how you schedule your day, and how you eat.  I try and mix up tasks that involve sitting at a computer with tasks that are more active.  I plan my meals ahead and I always travel with a lunch box!’

What is the most important factor of nutrition to you?

‘Nutrition is about making healthy choices over a sustained period of time.  A juice cleanse isn't going to undo a year of poor eating.  Before I consider a new idea, a new food product, a new piece of kitchen kit, I ask myself if it is something I see myself sticking with for the next year.  If not, there is no point.’

If you could describe GetBuzzing in 3 words what would it be?

‘Simple, tasty, satisfying’

Why do you like GetBuzzing bars?

‘I like them because they fill me without "filling me up".  They are perfect if you need something to sustain you through a tough workout, but you don't want the heaviness of a meal.’

What would be your advice to people who are confused by conflicting views and fad diets they see online?

‘It is great to get different ideas and perspectives from nutrition scientists (emphasis on the word scientist).  But be confident in your ability to discern what you need.  Our bodies are incredibly smart, and if we pay attention, they are pretty good at telling us what is good for us. As a general rule of thumb, if your grandma thinks it is weird, or the fad diet requires you to buy something, then I would probably think twice.’

COME AND SEE US THIS WEEKEND AT ...

LES MILLS LIVE

LONDON

1ST-2ND JULY

You will have a chance to taste some of our delicious flavours on
STAND 8!
All bars and boxes will be available for you to buy at an amazing show price!

WHAT IS REEBOK LES MILLS LIVE?

Les Mills has teamed up with Reebok to bring you the biggest fitness party of the year.

Reebok Les Mills Live lands in London on 1 – 2 July, 2017.

WHAT

With the hottest music and a line-up of the most epic Les Mills workouts, including everything from the all-time favourite BODYPUMP to the HIIT challenge of LES MILLS GRIT, this global fitness will blow your mind.

Take what you thought you knew about Les Mills and think again. This is the ultimate fitness experience.
 

WHERE

ExCel London 

One Western Gateway 
Royal Victoria Dock 
London E16 1XL

COME AND SAY HI!

VEGETARIAN SOCIETY APPROVAL

Our bars are now officially approved by the vegetarian society!

Here is a little more information about exactly why we wanted to be a part of the vegetarian community..

 

View our page of accreditation  http://www.vegsocapproved.com/company/details/1790?tab=1

 

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Creamy Mocha Protein Shake

Protein shakes are a great way to ensure you are hitting your protein goals. There are so many flavours you can use but this one is our favourite!

Try this delicious Mocha Protein Shake, all you need is:

6 oz Almond Milk

1/2 scoop Chocolate protein

1 scoop Vanilla Protein 

1-2 shots of Coffee

1 cup of ice

Blend together and enjoy!

Why we need to stay Hydrated!

Water is essential for life and it is very important to get the right amount of fluid into your body. However there are lots of mixed messages about how much you should consume, and what to drink and this can be confusing.

Why do you need water? 
Your body is made up of nearly two-thirds water. Your brain itself is 80 percent water, and your lungs are nearly 90 percent water. It is so important that you consume enough fluid to stay hydrated and healthy. If you don’t get enough fluid you may start to get headaches, dizziness and start to feel tired. Water cushions and lubricates joints; nourishes and protects the brain, spinal cord and other tissues; keeps the body's temperature normal; and helps remove waste through perspiration, bowel movements and urination.  

How can I tell if I am getting enough water? 

Your body is very clever and has special ways to make sure you stay hydrated. The feeling of thirst is your body way of you that you need to drink more. 
However, the easiest way to spot that you might not be getting enough water is by the colour of your urine. Your urine should be a pale straw colour, this means that your body is hydrated and taking in enough water. If your not getting enough water, your urine will be a dark yellow.  You also need to drink more if it is hot, or if your temperature is high due to physical activity or illness.

How much do you need?

The amount of fluid you need depends on many things including the weather, how much physical activity you do and your age, but the Health Authorities suggest that healthy adults should drink between 6-8 medium-sized glasses of fluid daily. This is on top of the water provided by food you eat which on average is around 20% of you total fluid intake. You can get water from nearly all fluid that you drink, apart from stronger alcoholic drinks such as wine and spirits. 

If you struggle getting your water intake up why not try adding fruit into your water or making fruit ice cubes to make sure you are getting enough water into our body to stay happy and healthy!

Stay Hydrated!

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Strawberry and Watermelon Ice Lollies

Summer is just around the corner and what better way to bring the sun than to try these super refreshing, super tasty all natural strawberry and watermelon ice lollies!

These are great to make with the kids for a healthy snacking alternative. These can be made with any fruit!

All you need is:

  • 3 large cups or watermelon (cubed)

  • 1 large cup of strawberries (fresh or frozen)

  • Zest and juice of 1 lime (optional)

Place all ingredients in a blender and puree until completely smooth. Pour into popsicle molds and freeze 3-4 hours, or until very solid.

Enjoy!

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Pre exercise carbohydrate – is it still King when it comes to performance?

If you are like me you will have been fascinated recently at the attempts to break the 2 hour marathon. Whist there were many novel marginal gains implemented in an attempt to achieve this remarkable sporting barrier, one “old fashioned” gain that was frequently discussed were the attempts to optimise the runners pre-race and during race carbohydrate. I will have a look at the during-race carbohydrate strategies in a future “Fact Friday” but for today I am going to look at the science and practice of carbohydrate loading the day prior to competition.
Over the last few years you will have no doubt read articles suggesting that we do not need carbohydrates for maximum athletic achievements and that athletes are now fuelling winning performances on fats. To give credence to this claim, some excellent researchers have published interesting reviews on this topic suggesting that this may well be the case[1]. Whilst I could agree that low-intensity long duration exercise could be fuelled this way, or even some aspects of training, I am still convinced that for high intensity performance carbohydrates are still King. Let me try and convince you why I feel this way.
I really enjoy reading early studies in sport science and with carbohydrate we can go back as far as 1920 when Krogh and Lindhart first reported that there were distinct differences in the difficulty to perform exercise when on differing diets[2]. These authors noted that high fat diets resulted in excessive fatigue compared with diets rich in carbohydrates.  Perhaps the most well-known and informative study came from Bergstrom and colleagues in 1967[3]. These authors took muscle biopsies to look at the relationship between stored carbohydrate in the muscle (glycogen) and endurance performance. The figure below clearly shows the association between glycogen and performance capacity with athletes on the high carbohydrate diets being able to maintain performance much longer than those on the low carbohydrate or even mixed diets. Professor John Hawley  tried to summarise this in a great review where he suggested that in carbohydrate loaded athletes the elevated glycogen postpones fatigue by approximately 20% in events lasting >90 mins [4]. I am sure most of us would welcome a 20% improvement in performance!

Figure 1. The effects of muscle glycogen on endurance capacity. Redrawn from Bergsrom et al., (1967).

Recently, arguably the best sport nutritionist of our generation, Professor Louise Burke (from the Australian Institute of Sport), performed an amazing study to test this hypothesis. In a brilliantly designed study, elite race walkers were given time to adapt to a high fat diet or a high carbohydrate diet and performed a maximum 50 km time trial[5]. Despite achieving really high fat oxidation rates, the results again showed a significant performance advantage of carbohydrate over high fat diets. Given the historical data, combined with such well-designed and performed recent studies, I am more convinced than ever that if we want to maximise high-intensity performance we must start the event loaded with carbohydrates. 

 

It would be wrong of me not to point out that in 2017 we are becoming increasingly aware of the performance benefits of performing some training sessions in a low carbohydrate state to promote adaptions to training[6]. This style of eating is also seen as a good way for athletes to maintain muscle mass whilst dropping body fat (reducing carbohydrates allows protein to be consumed regularly to maintain muscle whilst still creating a calorie deficit) as recently demonstrated in some of our jockey research[7]. Our recent work in Rugby has shown that some rugby players who eat a low carbohydrate diet in the 24 hours prior to a game, commence the match with lower muscle glycogen and end the game with glycogen levels that could affect performance[8]. It is therefore more crucial than ever that athletes know how to load the day before performance to make sure they arrive at the start line loaded and ready to go. But how do we do this? 

 

The original studies looking at carbohydrate loading described a method by which athletes performed a hard training session approximately 1-week prior to competition to initially deplete muscle glycogen. Training was then gradually tapered over the week with carbohydrate increasing daily up to about 10g of carbohydrate per kg of body weight. Whilst this strategy may well lead to the maximum carbohydrate stores, it is often not practical in sport given that on many occasions we do not have a full week to taper for performance. Fortunately, it has been shown that muscle glycogen concentrations can increase from 95 mmol/kg to 180 mmol/kg in as little as 24 hours providing that approximately 8g of carbohydrate per kg body mass are consumed and that some of this is in the form of high glycemic index carbohydrates [9]. This is great news as this allows us to eat some of the foods that we may have been restricting during the week.

 

In reality, I often use between 6-8 g per kg body weight 24 hours pre-game to load my athletes, especially if they are not used to high carbohydrate diets. A typical diet giving these levels of carbohydrate may look a little like this:

 

Breakfast: Poached eggs on toast, with beans and a fruit smoothie (plus an extra banana)

 

Mid morning snack: Mint protein get buzzing bar

Lunch: Chicken with large portion of white rice, garlic bread. Fruit and Yoghurt. Large glass of fresh apple juice

 

Mid Afternoon Snack: Cherry protein get buzzing bar and smoothie.

Dinner: Cod with potato wedges (2 potatoes), mixed seasonal vegetables

 

Evening Snack: Greek Yoghurt with Muesli, pint of milk

 

So why not try it? The next time you have a big performance, see if this can be improved by a one day carbohydrate load. You may just find you achieve your personal equivalent of the sub 2 hour marathon. Good luck with your training and competition.

Graeme

 

References

 

1. Volek, J.S., T. Noakes, and S.D. Phinney, Rethinking fat as a fuel for endurance exercise. Eur J Sport Sci, 2015. 15(1): p. 13-20.

2. Krogh, A. and A. Lindhard, The relative value of fat and carbohydrate as sources of muscular energy. Biochem J, 1920. 14(3-4): p. 290–363.

3. Bergstrom, J., et al., Diet, muscle glycogen and physical performance. Acta Physiol Scand, 1967. 71(2): p. 140-50.

4. Hawley, J.A., et al., Carbohydrate-loading and exercise performance. An update. Sports Med, 1997. 24(2): p. 73-81.

5. Burke, L.M., et al., Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. J Physiol, 2017. 595(9): p. 2785-2807.

6. Bartlett, J.D., J.A. Hawley, and J.P. Morton, Carbohydrate availability and exercise training adaptation: too much of a good thing? Eur J Sport Sci, 2015. 15(1): p. 3-12.

7. Wilson, G., et al., Fasted Exercise and Increased Dietary Protein Reduces Body Fat and Improves Strength in Jockeys. Int J Sports Med, 2015. 36(12): p. 1008-14.

8. Bradley, W.J., et al., Muscle glycogen utilisation during Rugby League match play: effects of pre-game carbohydrate intake. Journal of Science and Medicine in Sport, 2016: p. in press.

9. Bussau, V.A., et al., Carbohydrate loading in human muscle: an improved 1 day protocol. Eur J Appl Physiol, 2002. 87(3): p. 290-5.

BUZZING BITES NOW AVAILABLE ONLINE

We are excited to announce the online launch of our little buzzing bites!

These are available to buy as a sample pack and at just 30g a bite these are great for the kids or as an on-the-go snack!

Grab yours today and lets getbuzzing!

 

KATES WEEKEND WORKOUT

Here at Getbuzzing we all try and stay fit and healthy which means lunchtime calls for a quick 20 minute HIIT circuit!
Perform the following exercises in order, without resting between moves. Take 60-90 seconds of rest between rounds. Do 4-8 rounds!

8 x Push Ups

Lie face down on the floor, toes tucked under, hands just under your shoulders with palms down and shoulders slightly wider than shoulder width apart. 
Engage your core and push your chest off the floor until you're in a high plank position . Bend your elbows to lower your body back down to the floor - your chest should be nearly touching the ground, your elbow should be kept tight to your body. Pause and repeat.

10 x Burpees

Squat down with your hands infront of you. Kick your feet back so you are in a plank position. Lower yourself until your chest and thighs are close to the floor. Then jump your feet back in towards your hands and immediately jump up. 

10 x Walking Lunges

Stand with your feet together and your arms by your side. Step forward with your right leg, your front leg should be at a 90 degree angle and your back knee nearly touching the floor. Make sure that you right knee is not going over your foot. Explode back up until you back leg joins the front and then repeat with the left leg.

30 Second Wall Sit 

Stand with your back pressed against the wall. Squat down until your knees are at a 90 degree angle. Again making sure your knees are not going over your feet. Hold the squat position for 30 seconds or as long as you can, then stand back up.
Make sure to refuel and hydrate!

Wowbutter Honey Breakfast Bowl

WowButter Honey Breakfast Bowl

Everyone knows that breakfast is the most important meal of the day. We’ve teamed up with Australian raw honey brand Gustare Honey to create this deliciously healthy breakfast bowl full of natural ingredients that will get your day off to a great start.

Ingredients

  • 1 Getbuzzing Wowbutter peanut butter bar 1 TBSP ‘Delicate’ flavour Gustare Honey 2-3 scoops plain yoghurt
  • Half a banana
  • Handful of blueberries
  • 1 TSP chia seeds

Instructions

  1. Scoop the plain yoghurt into a bowl.
  2. Sprinkle the the teaspoon of chia seeds over the top of the yoghurt.
  3. Break up the Wow Butter bar and crumble it over the top of the yoghurt.
  4. Slice up half of the banana and add to the bowl.
  5. Add a handful of blueberries to the bowl.
  6. Drizzle a tablespoon of Gustare’s ‘Delicate’ flavour raw honey over the contents of the breakfast bowl.

Serve and enjoy!

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