Posted on April 21 2017Read Full Article
How soon do we need to eat carbohydrate post-exercise?
How soon do we need to eat carbohydrate post-exercise?
There are many ideas that come go and go in sport nutrition, as research develops to allow fact to be separated from fiction. A good example of this is the myth that there is an “anabolic protein window” and therefore protein must be consumed immediately post-exercise. We now know that the anabolic response to a protein feed lasts several hours post exercise and consequently there is no immediate rush to consume your protein feed like we may have been led to believe. But is this also true for carbohydrate?
My students must get sick of me saying “it depends” but when it comes to post-exercise carbohydrate intake it really does depend. If the training session has been light or there is no need to maximally replace muscle glycogen stores then it may be acceptable to wait until you get home and then have your post-training carbohydrate. However, if the training has been hard and you want maximum replacement of carbohydrate ready for subsequent performance then an immediate re-feed can offer several metabolic advantages.
We have known for many years that there is a “window of opportunity” post-exercise to replace muscle glycogen stores above and beyond what would occur if we delay this feed. The reason for this is that glucose transports into muscle (via its transporter GLUT-4) is normally regulated via insulin. However, exercise itself causes GLUT-4 transporters to move to the plasma membrane ready to allow glucose into the muscle cell. This exercise-induced movement of GLUT-4 lasts between 30 minutes and 2 hours’ post exercise and during this phase it is possible to reload muscle glycogen more effectively than delaying the feed.
We have recently examined this hypothesis in rugby players following a simulated game. In one group players were given carbohydrate immediately post game whilst in the other group the feed was delayed by 2 hours, deliberately missing the window of opportunity. Over the next 48 hours both groups consumed a high carbohydrate diet. Two days later we took muscle biopsies to assess glycogen re-synthesis. We observed that glycogen re-synthesis was greater in the group that had the immediate re-feed compared with the delayed re-feed group. One could therefore speculate that if maximum performance was required in the immediate days following the initial exercise then it is crucial to take advantage of this window.
In terms of how much carbohydrate to consume post exercise, the advice is about 1.2 g per Kg body mass per hour, on the hour, for 3 hours’ post-exercise. For a 75 kg person this is about 90 g of carbohydrate.
A practical refeed strategy following a team sport game may be:
In summary, immediate consumption of carbohydrate post-exercise can be advantageous if maximum performance is required in the days following the exercise. This involves preparation and often bringing food with you. Be organised and take advantage of this window.
1. Dreyer HC, Fujita S, Cadenas JG, Chinkes DL, Volpi E, Rasmussen BB. Resistance exercise increases AMPK activity and reduces 4E-BP1 phosphorylation and protein synthesis in human skeletal muscle. J Physiol. 2006;576(Pt 2):613-24.
2. Goodyear LJ, Hirshman MF, King PA, Horton ED, Thompson CM, Horton ES. Skeletal muscle plasma membrane glucose transport and glucose transporters after exercise. J Appl Physiol (1985). 1990;68(1):193-8.
3. Bradley WJ, Hannon MP, Benford V, Morehen JC, Twist C, Shepherd S, et al. Metabolic demands and replenishment of muscle glycogen after a rugby league match simulation protocol. J Sci Med Sport. 2017;In Press.
Mint Chocolate Easter Brownies
Mint Chocolate Easter Brownies
Recipe by Waitrose
150g butter, plus extra for greasing
1 Getbuzzing Mint Chocolate High Protein Bar
80g Cocoa Powder
½ tsp vanilla extract
1 tsp cornflour
4 medium Eggs
50g light muscovado sugar
75g plain flour
1 bag Mint Oreos
1. Preheat the oven to 180°C, gas mark 4. Grease and line a 20cm square tin with baking parchment.
2. Place the getbuzzing mint chocolate bar and butter in a heatproof bowl and microwave for 1minute or until melted.
3. Mix all other ingredients into the bowl and beat well.
4. Crumble 1/2 packet of oreos into mixture and pour into lined baking tray. Bake for 10 minutes.
5. Take out the oven and randomly place the rest of the oreos on the top and bake for a further 10 minutes.
Decorate with crumbled Getbuzzing Mint Chocolate High Protein Bar!
BEING NUT FREE
As members of the Anaphalaxisis Campaign here at Getbuzzing we go to extraordinary lengths to make our bars safe for nut allergy sufferers.
Here at getbuzzing we have gone to great lengths implementing stringent procedures to keep nuts OUT of our manufacturing process. It is a factory that is ‘nut free’ and we undertake the '9 Nut Testing’ at regular intervals throughout the year. This will detect all traces of nuts (including peanuts) listed in the labelling regulations in one single test.
We take every risk element away to ensure there is no risk of any nut traces in our products.
Peanut allergies are becoming more and more popular through the years, with recent studies showing that the rate of peanut allergies having doubled over 5 years in the UK, Europe and the United States. A peanut allergy is estimated now to affect 1 in 50 young children. The reason for this increase is not fully understood, but is in line with the general increase in all forms of allergy including asthma, eczema and hayfever.
The majority of allergic reactions to peanut and tree nuts are mild. Hives (nettle rash), eczema and vomiting are the most common complaints in children. However, some allergic reactions to peanut or tree nuts can be severe, causing difficulty in breathing or throat swelling, or a drop in blood pressure. This is known as anaphylaxis, and allergy to peanut or tree nuts is one of the most common triggers.
For more information visit:
Abdominals are a muscle group that a lot of people tend to neglect. If you're already doing compound exercises like squats and deadlifts, one or two ab exercises for 2-3 sets each at the end of your workout is sufficient. You do not have to sit and do crunches after crunches, there are so many great core exercise to help build the strength in your core.
You can train your abs all you want, but if your diet isn't in check, you'll never see that six-pack. All you need is 8 minutes!
Here at Getbuzzing HQ we love a good 8 minute abs workout at lunchtime from The Body Coach. Give It a go this weekend and feel the burn!
We always make sure to refuel with a getbuzzing bar and lots of water post workout!
Nutrition for Cycling
Nutrition for Cycling – What to eat/drink prior to the race to maximise performance during it
Two days before the race
On the bike
Carbohydrate foods for on the bike include
- Load with carbohydrate for 2 days building up the ride with about 8g per Kg body weight
- Hydrate well prior to the race
- During the race tale on board 60g per hour of carbohydrate and let your thirst dictate your drinking
We are "Official Nutrition Partners for all of the Classic and London to Paris Rides”
GetBuzzing are Batch Tested!
Peanut Butter and Banana Protein Cookies
These 'chunky monkey' style cookies are a perfect pre or post workout snack or even a quick pick me up during the day. Made with all the healthy ingredients we love makes these little monsters a great healthy snacking option!
- 2 Large bananas
- 2 TBSP peanut butter or wowbutter spread (nut free)
- 80g oats
- 1 scoop (30g) vanilla protein powder
- 1/4 cup chocolate chips of cocoa nibs
- 1/2 cup flaked almond or coconut
- Pinch of salt
Pre heat oven to 180C and line a baking tray with grease proof paper.
Add the peeled the bananas to a bowl and mash with a folk.
Mix in the peanut butter or wowbutter until mixture is smooth and not lumpy. Stir in remaining ingredients.
Spoon roughly 1 tbsp of mixture onto the baking tray. This will make one cookie so continue until mixture is finished.
Shape the cookies into circles using the back of a spoon. Add a banana slice to each and bake in the oven for 10-12 minutes.
Remove from the over, cool and enjoy!
Sundried's Workout Wednesday
Workout Wednesday HIIT Routine by
Short of time? For a quick blast try this 20 minute HIIT routine. What’s great about HIIT is it can be done using just your bodyweight, which means all you need is a little bit of space.
If your space is cramped why not take this circuit outside? It’s intense enough that it will soon warm you up if it’s cold!
Before commencing a HIIT workout, be sure to warm up for 3-5 minutes. This can involve anything from jumping on the spot to star jumps, anything that will raise your heart rate and warm your muscles up so they are limber and protected from injury.
Top Tip: A lot of HIIT bodyweight circuits contain lots of exercises which put strain on the wrists such as planks, pushups and mountain climbers. Be sure to prepare your joints by circling your wrists back and forth before you get stuck in.
For each of the following exercises try 40 seconds of work vs 20 seconds of rest and then repeat from the top:
Plank Up Downs
Shadow Boxing Sit Ups
These badboy’s are often given a far less PG name for a reason, they’re tough. A great all over body exercise to elevate your heart rate and kick things off.
This move fires up your abdominals whilst keeping your heart rate high. Assume a standard pushup position and run each leg in towards your chest as though you were running off the ground as fast as you can.
Another great all over exercise, push ups can be intensified by lifting a leg, or eased up by coming down to your knees. The trick with push ups is to make sure that despite doing as many as you can at speed, you still make the full range of motion – it should look like your nose is near touching the floor.
Adding plyometrics to any move makes it far more of a challenge. Assume your lunge position sinking nice and low, then as you extend through the legs jumps as high as you can and switch legs, so you are alternating the leg you lunge off, land in a lunging position with the other leg now leading the way. These are sure to set your quads on fire, but keep pushing through and use your arms to help drive you up.
Jog on the spot bringing your knees up as high as you can in front of you, tilt your pelvis forward and lean back slightly to get more abdominal activation.
Now reverse! Jog on the spot flicking your heels up to your bottom as fast as you can to keep that heart rate up.
Start with your legs together and feet facing out, squat down allowing your knees to turn out and then explode up straightening the legs before returning to start. Ribbit.Ribbet.
Start in a slight squat, so your legs are loaded with power, then jump sideways to the left and land on your left leg, with your right leg lifted off the ground. Now jump leading with your right leg and land on the right leg, with your left leg away from the floor. Use your arms to propel you further, opposite arm to opposite leg.
Plank Up Downs
Start in a plank off your hands, keeping your bum down and shoulder blades squeezed together to ensure your spine stays in neutral alignment. Bring you right hand down to an elbow plank position and then follow it with the left, now bring the right arm back up to a hand plank and follow it with the left. Avoid looking up as it puts extra strain on the neck.
Shadow Boxing Sit Ups
Lie on you back with your knees bent ready for a sit up, but this time as you brace your abs and bring your upper body up, throw a jab and a cross, punching towards the opposite knee. This adds some extra oblique engagement and makes the exercise a little bit more of a challenge. Breathe out as you lift up and punch.
By Vicky Gardner, Sundried Personal Trainer.
Sundried Ambassadors Bikini Girls Diary, Photos by Toby Shaw
POWER OF PROTEIN
- Eat enough protein throughout the day. Aim for about 1.5 g per kg body weight.
- Eat protein regularly, about every 3-4 hours
- Chose high quality protein such as meats, fish, eggs and dairy but consider whey based proteins around training.
Its that time of the week again for the Getbuzzing workout Wednesday!
This workout will consist of:
15 press ups
15 sit ups
20 minutes AMRAP (As Many Reps As Possible)
Bike Intervals - 10 Sets
30 seconds sprint
30 seconds rest
Give this killer workout a go and let us know how you get on! Make sure to fuel up with one of our delicious getbuzzing bars!
Twitter - @getbuzzing
Our New GetBuzzing Team Member
Professor Graeme Close, ASCC, PhD, rSEN, fBASES
We are very excited to have Graeme on board the GetBuzzing team as our Scientific Nutrition Advising Ambassador
A former professional Rugby League player, Graeme is now a Professor of Human Physiology at Liverpool John Moores University where he is the programme leader for the MSc Sport Nutrition. His research is focused on basic and applied sport nutrition where he has published ~75 papers and review articles. Specifically, Graeme’s current research is investigating the effects of Vitamin D deficiencies on skeletal muscle function, the role of free radicals in skeletal muscle adaptations and the metabolic and nutritional demands of elite rugby. Graeme is accredited with the UKSCA, BASES and SENr. He is currently the deputy chair of SENr and has recently been awarded a fellowship with BASES. From an applied perspective Graeme is the expert nutrition consultant to England Rugby, two Premiership Football Teams, he consults to several Super League Rugby League Clubs and is the lead nutritionist with many European Tour Golfers.
What does Graeme think about GetBuzzing bars?
"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."
Processed V Natural
I try to eat a tasty, nutritious, and natural diet that is as good for my mental health as it is for my physical health.I think it’s so easy for people to get caught up in the physical aspect of food, but not often enough do we consider how it affects our mental health; how does what you eat make you feel?
Whole foods represent foods that retain their natural composition as well as contain no artificial additives or preservatives and have gone through little or no processing (i.e. cooking, grinding, or blending). Whole foods contain vitamins, minerals, water, fatty acids, amino acids, carbohydrates, fibre and much more.
Each whole food, be it a nut or apple, oats or banana, contains more nutrients than we are currently familiar with. In other words, we do not yet have a complete list of all the nutrients inside whole foods that are essential to human nutrition. Which is only good news!
Our bodies have been in a tight relationship with whole foods for as long as we have been on this planet. We require the full spectrum nutrition for optimal functioning, which only whole foods can provide.
Processed foods have their natural composition altered in some way. First of all, not all processing is unhealthy, of course. Light processing like cooking, freezing, blending, soaking, fermenting or drying can be quite healthy if done using whole foods and avoiding heavily processed ingredients.
Some dried herbs are high in antioxidants and beneficial to our health. Also, fermented foods have shown to be highly beneficial for our gut as well as brain health and are being used in nutritional psychiatry. Sprouting grains increases their digestibility, improves amino acid profile, B vitamins and sugar composition.
Foods with heavier processing, or added ultraprocessed elements is usually what we have in mind when we speak about processed foods.
So, what food should we eat?
What you should eat is completely dependant on the lifestyle you lead. Living in a modern world we can’t always avoid some heavily processed foods on our plates, however having whole, natural food’s as a staple is the surest way to regain not only our waistline, but also our health.
What should we avoid?
Avoid empty calories- foods that are empty of any nutritional benefit and heavily processed foods. Avoid crash or binge diets; ask yourself what you’re cutting out and why?
Buzzing Banana Pancakes!
Buzzing Banana Pancake recipe
LOW GI AND SUGAR
Low GI foods:
High GI Foods:
- Eating low GI foods provide natural, slow release energy. No Sugar highs or lows!
- The less processed the carbs the lower the GI score.
- Processed foods, containing white flour and white sugar will have a high GI.
- Sugar is a healthy part of a balanced diet!
Our bars make the perfect breakfast bar or healthy snack with a low GI from the oats a great source of carbohydrates and a great taste!
Grab yours today!!
A Vegans Valentines!
- 1/2 cup oats
- 1/2 cup raw cashews
- 1/2 cup semi-frozen raspberries
- 1/2 tbsp honey
- 1/2 tsp vanilla bean extract
- 200g dark chocolate (dairy free)
- freeze dried raspberry crumb (available here)
- Grind the cashews and oats in a food processor, add the raspberries, honey and vanilla bean extract-blend until you have a smooth pinky mixture
- Roll the mixture into small balls with your hands
- Place on baking paper and pop them in the freezer for 15-20mins or until firm
- Melt the chocolate and dip the balls in, ensuring they are completely covered in chocolate
- Place back on baking paper and sprinkle with raspberry crumb and into the freezer again for 20-30 minutes, or until chocolate is completely dry and firm.
Voila! Vegan Valentines Victorious
A Day in the Life of...
The Benefits of Bananas
- Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin - the happy mood brain neurotransmitter
- Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
- Potassium protects against muscle cramps during workouts and night time leg cramps by eating a banana.
- Strengthen your blood and relieve anaemia with the added iron from bananas.
- High in potassium and low in salt, bananas are officially recognised by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
Blueberry Banana Bread
300g white whole wheat flour (or mix of whole wheat and all-purpose)
1 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
1 large egg, beaten
100g light muscovado sugar
2 large very ripe bananas
200g fresh or frozen blueberries (do not thaw)
60g Fat free greek yogurt
180ml Almond milk (or any milk you fancy)
1. Preheat oven to 350°F (177°C). Line 12 muffin tins with paper muffin cases.
2. Add the flour, baking soda, salt, and cinnamon together in a large bowl and set aside.
3. In a separate bowl, whisk the honey and brown sugar together - it will be thick and lumpy (try to get out as many lumps as you can) Whisk in the mashed banana, yogurt, and beaten egg.
4. Slowly pour the wet ingredients into the dry ingredients. Gently begin to fold it all together. It will be very thick. Add the milk slowly and continue to gently mix the ingredients together. Gently fold in the blueberries.
5. Divide the batter between 15 muffin cups. Bake muffins for 18-20 minutes OR until very lightly browned on the edges.
Allow muffins to cool and enjoy!
These muffins will remain fresh and moist if kept in an air tight container.
A day in the life of...
England Sevens All Time Top Try Scorer
7:30 Alarm goes off! probably the worst part of the day for me, even with a young 1 year old I'm still not a morning person. Before breakfast we have to record our heart rate and input into our sevens questionnaire on our team app. We rate out of 10 body soreness, sleep etc. all this is then pinged to our S&C and medical staff who all monitor how we are handling the training stress loads and any other issues we may have picked up over night.
7:40 Breakfast is an important meal for me as people say it fuels me for the day but it also helps me turn from a morning ogre back to a normal person. I also hate dry porridge so I weigh out my porridge oats and muesli and milk and as time is of the essence I microwave it all. This gives me just enough time to make a Matcha green tea and prepare my fresh berries. Once finished i have a mixed protein shake with both carbs and protein grab my stuff and I'm out the door. However, if a lie in is more appealing I will grab my GetBuzzing Banana bar and hit the road!
8:45 Arrive for training, I'm generally the last one into training. I head to the physio room and get on the foam rollers mainly to loosen off my back and stretch off hamstrings, hip flexors and any areas that may be tight pre training. Also its a good opportunity to catch up on the gossip and to abuse any of the boys.
9:00 We have a meeting pre training reviewing previous sessions and aims for the current session that morning. This lasts anywhere from 10 mins up to around 30 mins.
9:30 Post meeting, change and head out together. Sessions last around 60-90 minutes normally building in intensity and ending in game specific 7 V 7. The S&C staff love once the session is finishing to spring the surprise of extra fitness (especially in pre season) which can last around 10-15 mins
11:00 Shower post rugby and changed for lunch. Grab a Date and Seed GetBuzzing bar. With the short turn around between rugby and lunch it's a good opportunity to replenish my energy stores before weights.
11:30 Lunch, this is probably the best bit of the day. The Lensbury where we are based put on a grand feast for us all. Theres normally soup with a wide range of cold salad and meats followed by hot food. Hot food consists of two protein sources and carbs and vegetables which change everyday. To finish it off we have fruit and yoghurt with granola. All this is buffet style and you grab what you want (with in reason) if some boys are taking to much food they are rightly heckled out of the room but what comes around goes around!
Post lunch there is the opportunity to grab treatment off the medical team if you need it. The coaches are around if you want to talk to them regarding training or playing or they may grab you. I normally head off to the coffee area where we have soft chairs and have a tea and play cards with some of the boys which get very competitive!
1:30 Gym, at twickenham stadium. We take for granted what is an iconic stadium but its pretty special walking in and around the stadium when no-one is there and up through the tunnel into the gym. Gym starts with 15 mins of personal pre-hab set out by the S&C and Physio for injury prevention or to strengthen any weak areas. For me i do a lot of work round strengthening lower limb (Ankle, calf and knee) which translates into my speed work.
1:45 Lift; We each have bespoke weights program. At the moment my program is geared towards power and speed of movement for both upper and lower body.
3:30 Post weights, a GetBuzzing Cherry Protein bar, a shower and rush to beat the evening traffic!
4:15 Arrive home, Normally I will get home and walk the dogs quickly for 30 minutes and then spend some time with my young son and give my partner a much needed break. I will then try and sneak away and have my snack pot from the left over lunch i made up at the Lensbury. Then I just chill out and enjoy being with my family and switch off from rugby.
Posted on January 13 2017Read Full Article
Are we consumed by the idea of an 'Instagram Lifestyle'?
It isn’t all Bikram Yoga, Super green smoothies and Quinoa. Being ‘healthy’ is a lifestyle and one that we can enjoy!
We can’t help but love and strive for the ‘Instagram lifestyle’, the one with brightly coloured super foods and fab fitness fanatic burpee lovers, the ones who say kale smoothies actually taste great and the ‘run faster, work harder, don’t give uppers’.
We paint beautiful pictures over Instagram, but is it a lifestyle, or is it a fad?
How long did it really take to get that incredible 28-ingredient super salad image? The lighting, which filter, which hashtags? Did they even eat it after?
In a generation such as ours, are we completely consumed by the picture we paint on social media, rather than how we feel about ourselves?
My new years resolution this year was to feel the best I ever have, physically, mentally, completely and for no one else, but me.
My dad was a cook, so growing up my eyes were opened to some amazing foods and a wholesome diet. But if we don’t grow up eating real, natural wholefoods, how do we change our habits?
Firstly we need to WANT to do it.
Secondly we need to ENJOY doing it.
Lastly we need to FEEL the benefits.
With all of the increasing devastating diseases our generation is facing, it is not futile to strive for a better you and personally this is where I am seeing the actual concern and benefits of a healthy lifestyle.
So lets put down our phones and pick up an attitude, one that benefits us and makes a difference to your life, whatever your goals may be!
Oh and lets pick up some lemon water whilst we're there... because not all trends are fads after all ;-)
The Benefits of Cherries
When you eat cherries you enjoy much more than just their amazing taste. They're packed with antioxidants and offer many health benefits which is why we have put these delicious pieces of fruit in our Cherry Protein Bars!
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.
Cherry Chocolate Cupcakes
• 175g spelt flour or all-purpose gluten-free flour
• 50g cocoa powder
• 225g coconut sugar
• 275ml hot water
• 60ml sunflower oil (or other mild-tasting vegetable oil)
• 2 tsp apple cider vinegar
• A pinch of salt
• 1 tsp bicarbonate soda
For the filling
• Black cherry jam
• Dark Chocolate chunks (optional)
For the topping
• 1 can unsweetened coconut milk (refrigerate overnight)
• 2 tbsp coconut sugar
• 1 tsp vanilla extract
• Fresh cherries
• Dark chocolate, grated
1 Preheat the oven to 180c. / 350f. Line a 12 case muffin tray.
3 Add to a bowl the spelt flour (or gluten free flour), cocoa powder, coconut sugar, 1 tsp bicarbonate of soda and a pinch of salt. Mix together until well combined.
4 Stir in the remaining wet ingredients until the mixture is smooth and lump-free.
5 Divide the mixture equally between the 12 muffin cases and bake for 15 minutes. Make sure to test the cupcakes before removing from the oven. If not, bake for a further 5 minutes.
6 Leave to cool then cut small holes in the centre of the cupcakes to hollow out the centre.
To fill & decorate
1 Fill the cupcake holes with the cherry jam.
2 Scoop the solid coconut cream from the top of the can into a mixing bowl. Keep the remaining liquid for other use.
3 Beat coconut cream using an electric whisker. Beat until stiff peaks form. Add coconut sugar and vanilla extract to the coconut cream.
4 Add a dollop onto the top of the jam.
3 Decorate with a single cherry then serve!
4 These are best kept refrigerated and can be stored for up to 3-4 days. Enjoy!
HIGHLIGHTS: BRISTOL FLYERS 96-79 LEEDS FORCE
HIGHLIGHTS: BRISTOL FLYERS 96-79 LEEDS FORCE
Friday, December 9th, 2016
Photo credit @jmpuk_sport
Aaron Cosby marked his home debut with a huge performance to help Flyers to a 96-79 win over Leeds Force at the WISE Arena.
Cosby ended the game with 28 points from 24 minutes of action.
Flyers came into their final home game of the year hoping to put their early season troubles behind them. Bristol went straight to work with a swift bucket from Greg Streete, on his way to 50% shooting for the period, directly under the basket.
Flyers started with aggressive defence choking the visitors' offence, forcing two straight turnovers leading to open scores for the home side.
Bristol built an early lead off aggressive defence and their strong inside presence, with Leslee Smith scoring on his favoured deep low post position. But both squads were guilty of sloppy turnovers for a stretch in the middle of the first, thus halting their respective offences.
Flyers' attack was ignited briefly as Aaron Cosby came off a screen and hit a quick three pointer to give the Bristol a slender lead. The home team held the lead going into the break 27-20.
The second quarter began at a furious pace with Hameed Ali scoring a short two-pointer in the lane, Cosby splitting the defence on a drive and a fingeroll, followed by another Ali jumpshot at the top of the key.
Flyers continued the offensive flurry as Daniel Edozie charged out on a fast break for the one-handed dunk. But Leeds came straight back behind back-to-back Robert Marsden hook shots deep in the paint.
Flyers held a nine point lead in the middle of the second quarter, until Force's Jermaine Sanders converted And-1 to close the gap. Forcing his team back into the game, Sanders bullied his way to 13 first half points. This was matched by a converted And-1 by Cosby, followed by an Edozie spin move on the base-line for the lay-up.
Edozie's ten first half points, on 100% shooting for the game, gave the home squad a nine point cushion. But Bristol's run was stopped as Robert Sandoval found the slightest bit of room for an open three-pointer, followed by another quick score by the visitors' Clayfell Harris.
The teams headed into the break 49-42. A quick getbuzzing bar as a snack and back into the game.
Leeds looked to go inside with Marsden scoring the quick hook shot. Flyers turned it on defensively putting a strangle hold on the Force attack. Bristol's defence gave way to two breakaway slam dunks.
The home team weren't finished there, as Ali scored a short jump shot in the paint to give Bristol a 15-point lead. Flyers defence continued to excel as they forced a 24 second short clock violation and followed by two steals. Leeds tried to increase their defensive intensity, this was countered by a Brandon Boggs two-handed dunk in traffic.
Bristol's offence was firing on all cylinders as their lead ballooned briefly to 25 points before Leeds went on a short run to close the third 78-58.
Flyers stormed into the fourth quarter attacking the visitor's defence, drawing four early fouls and converting at the line to add to their double digit cushion. Though Bristol would see three straight drives from Leeds' Disraeli Lufadeju for eight quick points to cut into the home team's lead.
Force's offensive success fuelled their defensive pressure coming up with a few turnovers, getting extra possession and converting them for extra points. Within a flash Leeds had put together a fourth quarter push to cut their deficit to 14 points. Though the visitors gave Bristol a scare in the final period, Flyers put the game to bed 96-79.
Solsoft Player of the Game: Aaron Cosby
A huge congratulations from the getbuzzing team and good luck with the season!
For the games highlights:
We all understand that Christmas is a very busy time of year so trying to fit in a workout can be tough. We have come up with a circuit that is no more than 25 minutes long and is an absolute killer!
Why not give it a go and let us know how you get on!
Twitter - @getbuzzing
Facebook - www.facebook.co.uk/get.buzzing
A day in the life of...
GB Olympic Snowboard X Athlete
Posted on December 08 2016Read Full Article
Sports Scientist and Nutritional Lead, Ed Clark talks GetBuzzing at Reading Football Club
We chatted to Ed Clark, Sports Scientist and Nutritional lead at Reading FC, to ask what it's like to work with GetBuzzing and how the bars work in their environment
“We started looking at the GetBuzzing products when we needed a good quality energy bar to give out to players that was completely nut free; One of our players has a severe nut allergy so we needed to cater to him and felt that the quality of the products was actually good enough to use with the entire team.
A former employee recommended us to GetBuzzing bars and because of the way the bars were received by the players the partnership stuck. It’s now part of our players match day routines so we don’t like to tamper with that unless we have to.
We considered other product options however, players allergy restrictions has been one reason for not using different products. Ultimately it is down to taste and the opinion of our squad of players, we let them try things we get sent and if they go down well then we start implementing them.
The quality of the GetBuzzing products stand out, as well as the professionalism of the staff every time we have any contact with them. I have met some of the GetBuzzing team at the ISNEC conference and everyone was good to talk to. Also an added bonus is how the company is fairly local to us here, which is a nice touch.
We know that we are supplying our players with a good product that suits our need for it and matches our ethos and practices here at the club.
Everyone enjoys the bars and that means they go down very well, almost to the point where we are limiting how many we give out otherwise we will constantly be ordering more!
GetBuzzing are very efficient, we have never had any issues with orders and if there ever is, then it is all very well communicated. It’s a pleasure to order from GetBuzzing".
Are you a sports club looking to implement a 100% natural, nut free product into your athletes snack protocol? Contact us today to chat about GetBuzzing and your establishment Jess@getbuzzing.co.uk
Raspberry Chocolate Chip Banana Bread
Delicious and moist raspberry chocolate chip banana bread - the healthy way!
- 1 and 1/2 cups whole wheat flour
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/3 cup coconut sugar
- 1/4 cup coconut oil, melted
- 1/4 cup plain Low Fat Greek yogurt
- 2 large eggs (lightly beaten)
- 1 teaspoon vanilla extract
- 3 ripe bananas, peeled and mashed
- 1 cup raspberries (fresh or frozen)
- 1/2 cup chocolate chips
- Preheat the oven to 180C. Line a loaf pan with parchment paper and lightly grease the edges.
- In a medium bowl, whisk together the flour, baking soda, baking powder, salt, cinnamon, and nutmeg.
- In a large bowl combine the sugar, oil, Greek yogurt, eggs and vanilla; beat until combined. Stir in the mashed bananas. Add in the dry ingredients and stir just until combined. Fold in the raspberries and chocolate chips.
- Pour the batter into the prepared loaf pan, smoothing the top. Bake for 1 hour, or until a cake tester inserted in the center of the loaf comes out clean. Allow bread to cool in the pan for 15 minutes before removing the loaf from the pan and transferring to a wire rack to cool completely. Once cool, slice and enjoy!
A day of nutrition with....
RACHAEL BURFORD - PROFESSIONAL RUGBY PLAYER
Typical day nutrition…..
Food is Fuel…. That’s how we look at things as an athlete/rugby player- what I put in my body is supporting my performance which is vital. Food prep is also vital to train, sustain energy, growth and recovery- something I have learnt over the years is this is something you have to be consistent with in order to get the results you want. A couple of things I really try to ensure on a daily basis is my water intake - 2-3L a day is what I aim for. I don’t always hit this but it’s good to aim high. We have a saying - food for a purpose- this often helps to make good food choices.
I hit the road really early to get to training so I often eat on the go for breakfast!
English breakfast Tea
Bottle of water
6:30- Arrive at training
Watt bike session 30-40minutes
Post training 2 boiled Eggs
Half a Get Buzzing bar - normally Wowbutter
8am – Team Prep
Black coffee before
9am- Speed Session and then straight into weights
I will try and have something in between these sessions like a banana or apple
Protein source – Chicken is my go to option
I’ll have either Vegetables or Salad
After my meal I will have some yoghurt with berries or a banana if I didn’t have one earlier.
1:30pm – Rugby training
Post training, I will finish my Get buzzing bar and also have some Beef Jerky on the road home
4:30pm - Home
If I’m hungry (which is normally the case) My staple snacks are:
Get Buzzing bars
Meat either chicken or fish and vegetables – I try to alternate each night between chicken and fish, either white fish or salmon.
Pre bed Snack
Total yoghurt with some berries
My protein intake is very high and I get my carbohydrates mainly from fruit and vegetables. I do also have sweet potato or rice with my meals on really heavy training days. I get my fats from good sources such as oily fish and nuts or my Get Buzzing Wow Butter bar. I also cook everything in Lucy Bee coconut oil. I try and eat something every 3-4 hours and try to get more than five a day in each day. I also do indulge every now and then- I try not to make it often but treats are a good break from routine! I also try and go out for a nice meal without worrying each month! Remember food is fuel and it’s for a purpose, what you put in your get back out!
A Day of Nutrition with...
Amy Kilpin - Age Group Triathlete
I’m vegetarian and therefore need plenty of protein to aid muscle recovery, as I don’t eat meat. I naturally choose healthy food options and don’t struggle to eat healthily – I stick to simple and natural ingredients and rarely eat processed or manufactured foods.
Breakfast: My favourite ‘go to’ breakfast is homemade blueberry Bircher muesli, which contains oats, fat-free Greek yoghurt, whole milk, almonds, and blueberries which have been lightly ‘stewed’ into a compote.
Lunch: On harder training days it will be three poached eggs on two slices of sourdough toast with half an avocado. On easier days I tend to have a colourful salad with plenty of spinach and other vegetables/salad items, hummus and quinoa.
Snacks: On harder training days I will have a carb-based snack such as a WowButter bar around an hour before the second training session. On these days I also usually take CherryActive after the hard sessions to aid muscle recovery. On easier days I will have a protein based snack such as a Mint Choc bar either mid-morning or mid-afternoon.
Dinner: Usually something like roasted sweet potatoes with plenty of veg and some Quorn, or a homemade pizza with wholemeal flatbreads as a base and vegetable, tomato and mozzarella topping.
Evening: Glass of full fat milk before bed. On harder training days I also have fat free Greek yoghurt and fruit here too.
Supplements: I don’t tend to supplement much but I do take a probiotic tablet when I’m travelling and racing lots, and usually a daily zinc and iron supplement to keep natural defences and energy high.
A day of nutrition with ...
IAN WILLIAMS - 6 x World Champion Sailor.
Ian is the skipper on the boat so his job is not very physical but he needs to be fit and keep his weight down. His typical day includes:
Breakfast: Small bowl of alpen (no sugar added) with semi skinned milk. Kiwi fruit or berries.
Lunch at 11:30am: Mixed salad with protein.
Afternoon snack: Banana buzz bar with coffee.
Dinner at 5pm: Vegetables, small amount of carbs with protein.
Early dinner and not eating again until breakfast is great for burning fat.
Exercise Joint Catering Event
This week the Getbuzzing team ventured across to Swindon to Shrivenham Station to exhibit at the Exercise Joint Catering Show and the bars went down an absolute treat!
The catering teams from the RAF, Army and the Navy showed off there incredible cookery skills while Kate had fun with the tanks...
It was an incredible event with many Getbuzzing samples handed out for the armed forces and others to enjoy!
We are already looking forward to next year!
Keep moving this weekend with a Getbuzzing 50/50 workout. You don't need to spend hours in a gym to see results. Just 20 mins of HIIT will help to burn fat and make you feel great.
Repeat this circuit 3 times with a 1 minute rest between sets.
50 Jumping Jacks
10 Push ups
20 Bicycle crunches
50 High Knees
20 Squat Jumps
1 minute plank
1 minute side plank on each side
50 Mountain Climbers
15 Forward Lunges
15 Reverse Lunges
20 Tricep Dips
Make sure to stay hydrated and refuel with a getbuzzing bar!
Benefits of Mint
The Top 3 Health Benefits of Mint
OCADO 25% OFF BANANA
Ocado are giving you 25% of our juicy banana bars until the 20th September.. Grab yours today and go bananas!
Getbuzzing Banana Protein Pancakes
We all love pancakes whether they are for breakfast, lunch or dinner. This delicious pancake recipe will make sure to get your protein, fats and carbs in for a perfect balanced meal. With just a handful of ingredients this recipe is quick, healthy and delicious!
1 Large Banana
1 Large Eggs
25g Vanilla Protein Powder (you can use any flavour)
1 tsp Baking Powder
1 tsp Cinnamon
Almond milk (enough so the mixture forms a batter)
1. Add all ingredients to a blender/nutribullet and blend until the mixture forms a batter. Add the almond milk if mixture is to thick.
2. Heat a non stick frying pan on a medium heat. Once hot, pour the mixture into small circles and leave for 2 minutes and then flip over and cook for another 2 minutes.
3. Plate up and enjoy!
1. Burpees into Flutter Kicks
20 seconds rest
2. Plank Thrust into Press Up Walkout (press up position and then walk your arms forward and back)
20 seconds rest
3. High knees with Punch Ups into Scissor Tap Crunches
20 seconds rest
4. Squat Jump into Push Up Pike
20 seconds rest
5. Lunge, Lunge, Squat into Leg Raise
Repeat for 4 rounds!
Remember to stay hydrated and refuel yourself with a getbuzzing bar post workout!
The Day in the Life of...
Age Group Triathlete Amy Kilpin!
4pm Second training session of the day will be around a 1 hour run or a bike session, varying from slow steady aerobic based endurance sessions to harder interval training. During the week, it’s usually shorter, more intense training sessions such as a turbo (static bike), bike intervals outside, or run intervals either outside or on the treadmill. Weekends is where we tend to schedule the longer sessions as I have more time when I’m not working.
Mint Chocolate Brownie
For Brownie mixture
- 110g Dark chocolate
- 225g margarine, softened
- 400g caster sugar or stevia (natural Sweetener)
- 3 eggs
- 2 1/2 teaspoons vanilla extract
- 125g plain flour
- 225g dark chocolate chips
- 500g icing sugar
- 2 tablespoons milk, or as needed
- 1 1/2 teaspoons peppermint extract
- 6 drops green food colouring
- 110g butter, softened
- 1 tablespoon vanilla extract
- Preheat the oven to 180 C. Grease a 20x30cm baking tin.
- Melt the plain chocolate in the microwave. Stir at 15 second intervals until chocolate is smooth. Allow to cool slightly. Transfer to a large bowl, and stir in the margarine and sugar until smooth. Beat in the eggs one at a time, then stir in the vanilla and dark chocolate chips. Stir in the flour just until blended. Pour the mixture into the prepared tin and spread evenly.
- Bake in the preheated oven for 20 to 25 minutes or when the edges start to come away from the tin. Remove from the oven and cool in the tin.
- To make the topping, beat 110g butter with icing sugar in a large bowl. Add milk as needed to get a spreadable consistency. Stir in the peppermint extract and green food colouring. Spread this over the cooled tin of brownies; refrigerate for 30 minutes.
Break The Cycle
BREAK THE CYCLE 2016
On Sunday 3rd July our lovely getbuzzing founder, Kate took part in Bristol Rugby Community Foundation's 'Break The Cycle' fundraising event. This 110 mile cycle takes you though some beautiful towns and villages and up some extremely steep hills but all for a great cause!
As proud sponsors of the event a getbuzzing snack was provided at each check point for riders to have a quick refuel and energy kick and get them buzzing on there way.
Kate meeting some friends along the way....Brizzley the Bear.
A huge congratulations to Kate and to everyone that took part in this fantastic event. The money raised will provide funding to help disadvantaged young people in the local community to 'Break The Cycle' and realise their potential!
BRAND NEW BAR LAUNCH
We are excited to announce that our brand new gluten free, high protein getbuzzing bar flavour is...
Watch this space and be prepared to get buzzing!
Workout at Home
- Pop Squats (jump squat with legs together and then legs apart)
- Tricep dips
- Alternating jump lunge (with hands above head)
- Press up mountain climber (a normal press up and then bring your knee to the side to touch your elbow)
- Russian Twists
Facebook - facebook.com/get.buzzing
Waitrose 20% Off Summer Promotion
Buzzing Berry Smoothie
The buzzing berry smoothie is an absolute favourite in many households. Super quick and easy to make and full of natural goodness. A great way to start the day or as an afternoon snack.
All you need is:
- Berries (we used blueberries, Strawberries and blackberries - you can just use 1 or 2)
- 100g Natural Yoghurt
- 1 Getbuzzing Date and Seed bar or 50g Oats
- 1 tbsp Honey
Blend all the ingredients together if the mixture becomes too thick add either milk or water and blend for a little longer.
Enjoy in the lovely summer sunshine!
A Day in the Life of...
The Day in the Life of...
Decathlete and Getbuzzing Ambassador Ben Gregory!
Twitter/Facebook/Instagram - @bengregz
8AM - single espresso, prepare breakfast today I had- omlette with pepper, mushroom, streaky smoked bacon, chilli, salt&pepper eggs & half an avocado. Pint of water. I avoid carbohydrates in the morning as on training days I find that protein and fats fill me up for longer.
UKTriChat Product Review
A lovely review about our delicious bars written by Helen Webb.
Being a lover of all things food related, especially anything made from natural ingredients that is free from colours, preservatives and additives, I was delighted to be asked to test and review getbuzzing flapjacks.
As a triathlete, I’m always on the lookout for ways to take on board energy on the go. These flapjacks didn’t disappoint for a number of reasons. Firstly, they’re tasty - not too sweet and not too bland, plus their buttery flavour makes them feel like you’re having a really luxurious treat! They are moist, so easy to swallow, which is a real plus when you’re on the bike. Made primarily from oats, fruits, seeds, butter and honey getbuzzing bars are a low GI food, delivering a steady flow of energy. However, they are rather crumbly, which means you’ve got to be careful when eating them so you don’t find lots of bits escaping to the ground.
With nut allergies being a real concern for some, these flapjacks really hit the mark, being free from three types of nut. For those watching their waistlines, you should be aware that they are fairly high in fat, maybe less of a concern for those of us who are continuously dashing around.
I took a few getbuzzing bars (Wowbutter, banana and apricot, and date and seed) out with me on a hilly, 90 mile bike ride round the Surrey Hills. They were great! The natural flavours were the first thing I noticed, and because they tasted good, they put a big smile on my face and helped me forget about the pain of the hills. They also delivered on energy, keeping me going without ever getting that ‘heavy’ feeling in my belly. These bars are easy to digest when on the move, an important plus when fuelling on a bike ride.
I’m a huge peanut butter fan and will happily add it to pretty much everything I eat, so was curious about how the Wowbutter flavour would compare to peanut butter. I was more than pleasantly surprised - it was awesome!! This flavour of flapjack was definitely my favourite! I honestly could not tell that it didn’t contain nuts - amazing!
These bars do live up to their claim of being ridiculously tasty healthy food that doesn’t compromise on taste. I’ll be keeping a supply in my kit bag from now on!
Keeping it natural...
Raw Date and Coconut Balls
A great May Bank Holiday quick and easy recipe to make for friends or with the kids. Keeping it raw and healthy yet extremely delicious and perfect to have with a morning coffee or afternoon tea.
- 12 Medjool Dates
- 1 cup nuts (we used almonds and cashews. If nut free you can use wowbutter spread or hemp/flaxseed)
- 1/3 cup Coconut oil
- 1/3 cup cocoa powder
- 1 tbsp Chai Seeds
- 1/2 cup Shredded Coconut
1. Soak the dates for 15 minutes in warm water until soft.
2. While the dates are soaking blend the nuts together to form a crumb texture and set aside in a bowl.
3. Blend together cocoa powder, coconut oil and 1/4 cup of shredded coconut and chai seeds until it reachers a smooth texture.
4. Add the ground nuts and mix together.
5. Once completely combined, remove the mixture from the processor and spoon and roll into balls.
6. Coat with the rest of the shredded coconut and put in the fridge for a few hours until they reach a firmer texture.
Lets get buzzing!
When your short on time but want to get a quick HIIT circuit we have the answer! This quick and intense workout will get your heart racing and can be done at home, at work or in the gym. So no excuses!
50 Jump squats
30 Jump lunges
20 Press ups
10 leg raise
Make sure to time yourself and have water bottle to hand - LETS GO!
Why we love coffee...
4 Surprising Health Benefits of Coffee
So what really is all this coffee hype about, is it even any good for us?
Well surprisingly coffee has some interesting health benefits which will soon make you understand why it is so popular!
1. Coffee helps you burn fat - Caffeine helps fat cells break down body fat and use it as fuel for training. If your planning on buying any fat burning supplements we guarantee that caffeine will be one of the main ingredients. Caffeine has been shown to boost metabolism by 3-11% and dramatically increase fat burning potential.
2. Coffee boosts your physical performance - Have a cup of black coffee about 30 minutes before your workout and your performance can improve by 11-12%. Caffeine increases adrenaline levels in your blood. Adrenaline is your body’s “fight or flight” hormone which helps you to prepare for physical activity.
3. Coffee can brighten up your mood - A couple of cups a coffee a day can help give you that boost you need. Caffeine stimulates the central nervous system and boosts production of neurotransmitters like serotonin, dopamine, and noradrenaline, which elevate your mood.
4. Coffee may lower risk of Type II diabetes and reduce risk of parkinsons disease - Caffeine can decrease your insulin sensitivity and impairs glucose tolerance, therefore reducing your risk of type 2 diabetes. Studies have shown that regular coffee drinking decreases risk of Parkinson’s disease by 25%. There’s evidence that coffee causes activity in the part of the brain affected by Parkinson’s.
If you need a pre workout kick or a mood boost, coffee is the way to go to get you buzzing!
Birthday Peanut Butter Cups!
A huge HAPPY BIRTHDAY to Kate the lovely owner, founder and wonder woman of getbuzzing!
We have celebrated here at the getbuzzing HQ with some delicious peanut butter cups and we had to share this ridiculously simple 2 ingredient recipe to get your taste buds tickling.
2 Bars of Dark Chocolate (we used 85% Lindt)
Peanut butter (If you are allergic to nuts you can use wowbutter - available in Tesco)
1. Grab a cupcake tin and line with cupcake holders (whichever size you fancy).
2. Break up 1 bar of dark chocolate into a glass bowl and heat over boiling water until melted.
3. Pour the dark chocolate evenly into the cupcake holders (this should make around 8).
4. If you want these to harden quickly place in the freezer for 5 minutes or if you have more time place in the fridge and leave to set.
5. Once set add a nice spoonful of peanut butter (or any other nut butter you fancy) on each.
6. Melt the second bar of dark chocolate exactly the same as before and pour evenly on top of the peanut butter - again putting in the fridge/freezer to set.
And voila! Chocolate and peanut butter cups ready and waiting to be eaten. A perfect birthday treat!