Why is post-workout supplementation important?

In this blog, I will focus on post workout supplements specifically designed to promote performance and muscle hypertrophy (i.e. the growth of muscles). Post-workout supplementation is important for recovery and muscle growth. During a moderate to intensive workout, muscle fibres are torn at a microscopic level – with the amount dependent on the volume of the routine. Following a workout, the torn muscle fibres will then enter the recovery stage where they are rebuilt and become stronger than before. This process will continue until your muscles reach their maximum physical capacity.

Post-workout supplementation aids recovery, increases ability to build muscle, and decreases symptoms of soreness. Most post-workout products are consumed immediately after a workout to maximize benefits from the supplementation. A “window of opportunity” is available up to 90 minutes following a workout where your body is able to process nutrients at an elevated level to promote the above benefits.

Types of supplementation

Protein

Protein can be considered the backbone of muscle growth. When individuals think of getting stronger and healthier, they think of increased protein consumption. Your body uses protein to build and repair tissues (muscle tissues) that were damaged during your exercise routine. The following study outlines the benefits of protein consumption combined with resistance training and its promotion of lean muscle tissue here. It is recommended for individuals to consume 1.6 grams of protein per kg of body weight. Excess protein consumed will end up on the other end of the digestive system and ultimately not be absorbed into the body.

If you enter your local supplementation store, you may find yourself hit with an endless amount of protein products. I will help break down and explain some of the most common types of proteins below, and list some pros and cons of each.

Whey Concentrate Protein

Whey concentrate is the most common type of protein found on store shelves and is a milk-based product. It consists of 70-80% protein, which is a respectable amount that can be rapidly absorbed by the body.

However, the rest of the bulk features cheap fillers coming from carbohydrates and fats. The whey concentrate protein will do its job, and if you are fine with additional ingredients, then this product is for you.

Whey Isolate Protein

Whey isolate is a step up from your basic whey concentrate protein. It consists of approximately 85% protein, making it the superior option compared to whey concentrate. This increased amount of protein allows for better and more rapid absorption into the body. There are less filler ingredients making it a higher quality product and helping you get what you paid for.

Keep in mind with the greater concentration of protein comes a greater cost, in terms of $$$.

Casein Protein

Casein protein is similar to whey – it is a milk based protein. However, it differs from whey due to its rate of absorption. Whey proteins are absorbed instantaneously by the body, whereas casein can take upwards of 4 hours. This provides a slow yet steady supply of protein available for your muscles to feed on.

Due to the slow absorbing properties of casein protein, it is often consumed immediately before bed to fuel muscle growth over night. Casein has also been proven to delay the onset of hunger by keeping individuals satiated for longer periods of time after consumption. This product has a similar price point to whey concentrate.

Plant-based Protein

Plant-based proteins have skyrocketed in popularity in recent years due to better tasting flavours hitting the markets. Plant-based proteins are no longer unpalatable and in fact taste very similar to the protein we know and love. This protein can include but not limited to: soy, oats, nuts, bean and tofu-based products.

It is superior to milk-based proteins due to its nutritional density per calorie. In addition to providing a high source of protein, it also packs other nutrients compared to whey (which only contains protein). The sustainability and nutritional density of plant-based proteins outweigh animal-based ones.

However, similar to other plant based products being produced today, they are very expensive. As this market continues to grow, reductions in costs are inevitable.

Branch Chain Amino Acids (BCAA’s)

Taking a break from protein powders, branch chain amino acids (BCAA’s) can be consumed before, during, and after a workout. Since we are talking about post-workout supplementation, I will only focus on their benefits. They consist of the three essential amino acids: leucine, isoleucine and valine.

Muscle tissues require protein for recovery and protein consists of amino acids – making BCAA’s a great post-workout supplement. It has been said that leucine directly stimulates muscle synthesis (growth), essentially helping you build muscles faster. In addition to its recovery benefits, BCAA’s also reduces soreness and fatigue allowing for less downtime between workouts.

Local supplementation stores in the Lower Mainland (Vancouver)

There are many supplement stores across Vancouver, but some popular ones include:

1. Body Energy Club
2. GNC – General Nutrition Centres
3. Popeye’s Supplements
4. Genesis Nutrition

Have any questions about post-workout supplements? Not sure which one you should take? Leave us a comment below and we’ll be happy to help.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Post-workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

There are several types of scallion pancakes in China. In northern provinces, green onion pancakes (this version) are thinner, chewy, and made with less oil. In Southern China (e.g. Shanghai), they are thicker and fried with a larger amount of oil – this creates a crispy outer shell and softer texture inside the pancake.

If you are not familiar working with dough, this unleavened savoury flatbread is perfect for you. The recipe uses simple ingredients and does not require a stand mixer or fancy cooking tools, making it easy to prepare at home. Enjoy them plain, or with a soy-ginger dipping sauce.

Green Onion Pancakes

Directions:

Pancake Dough:

The post Chinese Green Onion Pancakes first appeared on Le Physique | Vancouver Personal Training.

Fear not! In this blog, I will briefly mention some quick and easily accessible snacks that are healthier, while still satisfying those cravings in the summer heat.

1. Vegetables with Hummus Dip 

With no doubt, vegetables are an essential part of any healthy diet as they provide us with lots of vitamins, minerals and dietary fibre. Dietary fibre helps maintain an efficient metabolic rate and a healthy digestive system to prevent constipation, which reduces the risk of bowel cancer. Hummus is commonly made through blending chickpeas, olive oil, lemon juice and garlic in a food processor. Inflammation is the body’s way to protect us from infection, illness or injury.

Chronic inflammation is a very common issue that many of us may not be aware of. This tasty dip has been linked to help the body fight against long-term body inflammation due to its ingredients being rich in antioxidants. Hummus is also a great source of plant-based protein. Due to typically being associated with healthy crunchy foods, this dip has been found to satisfy potato chip cravings.

Vegetables that are typically dipped in hummus are bell peppers, carrots, celery, zucchini and avocado. This snack is perfect for wherever you go as all you need is hummus and vegetables in two separate containers! With this addictive snack, you do not have to worry about your parents, friends and loved-ones nagging you to eat vegetables anymore!

2. Frozen Grapes 

With just freezing this fruit overnight, you can meet your daily nutrient intake in which you could munch on these cool, nutrient-filled grapes in the hot blazing sun. Grapes are filled with vitamin B, C, and K and can prevent the future onset of chronic disease. They also contain copper, iron and manganese, which are all essential in the formation and strengthening of bones.

Despite being individually small, these fruits are linked to negating high blood pressure and reducing the risk of cardiovascular diseases, such as heart attacks and strokes due to its high potassium content. The refreshing frozen fruit snack is highly addictive and will keep you cool during the hot outdoors.

3. Pickles 

Many individuals are not fond of the idea of consuming pickles. However, pickles contain several of benefits, such as improving digestive health and relieving stress to improve mental health. A link is present between having higher probiotic bacteria levels and lower cortisol levels. Since pickles provide an excellent food source for the bacteria in our GI tract, our probiotic levels will increase, which results in lower cortisol levels when a pickle is consumed. By having lower cortisol levels, the effects of stress felt by an individual is minimized. One thing to watch out for in pickles is their high sodium levels, which could affect health adversely if over-consumed.

4. Edamame 

Edamame can be served hot or cold, but the shell of the soybean is typically not eaten. This quick and easy-to-eat soybean offers various health benefits by being rich in antioxidants, vitamin K and fibre. By containing folate, the delicious soybean may also help minimize the depressive symptoms as folate prevents excess homocysteine from forming in the body.

High levels of homocysteine can interfere with the production of some feel-good hormones, such as serotonin, dopamine, and norepinephrine. Edamame can also promote a healthy skin complexion and can boost energy through the day. Having this snack on a hot day will let you enjoy the blazing sun to its maximum potential!

Give these few snacks a try the next time you crave a cool, summer treat! As with any type of snack, always remember to be cautious of the amount you consume in one sitting. Want more snack ideas? Be sure to let us know down below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post 4 Nutritious Snacks to Eat in Summer first appeared on Le Physique | Vancouver Personal Training.

Raspberry Sorbet

Serves: 4

Equipment:

1. 9×13 in. baking sheet
2. Parchment paper
3. Food processor
4. Spatula
5. Measuring cups / spoons
6. Airtight container for storage

Directions:

1. Line a baking sheet with parchment paper and spread the raspberries in a single layer.
2. Freeze the raspberries until completely solid (~3-4 hours) or leave it in the freezer over night.
3. Place the frozen raspberries into the food processor, and add the raw honey and lemon juice.
4. Blend until smooth. You may need to scrape the sides with a spatula to ensure that the mixture is blending evenly. If the consistency of the sorbet is too thick, add 1 tbsp of warm water and blend again (be sure to check the consistency after blending before adding more warm water)
5. Once the sorbet reaches the consistency you like, serve immediately in bowls or store in an airtight container in the freezer.

Tip 1: If the sorbet has been sitting in the freezer for some time, we recommend taking it out to thaw at room temperature for a few minutes before serving – this will make it easier to scoop out and ensure that the texture of the sorbet is smooth.

Tip 2: You can also freeze other fruits of your choice and blend them with the raspberries. We love mixing strawberries, blackberries, blueberries, or even mangoes to give the sorbet a more complex and refreshing flavour!

Try this delicious dessert during the day or after dinner and you will have no trouble staying calm, cool and collected during the hot summer weather!

What other fruit combinations would you try in this sorbet? Let us know below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post Delicious Eats: Raspberry Sorbet first appeared on Le Physique | Vancouver Personal Training.

1. Panz Veggie

With decadent flavours an extensive menu, Panz Veggie hits the spot for chinese food cravings. The menu has something for everyone, and the large portions are perfect for a family style meal. Owner Livia is always happy to share her secrets, like where she gets her delicious soy nuggets, and the best egg alternatives! My favourites: wonton soup and eggplant hotpot- yum!

2. Chickpea

The next level up from the famous Vancouver food truck Chickpea, owners Rotem and Itemar opened up the restaurant of the same name in the summer of 2017. Drawing inspiration (and names) from classic Israeli and mediterranean cuisine, Chickpea puts a plant-based twist on popular dishes that are sure to leave you absolutely full and satisfied. I especially appreciate that the vegetables in the meals are celebrated as just that- vegetables. Their flavours stand out- they’re not cooked to taste like meat- and are made into such comforting meals. We knew right away that their pitas weren’t from Vancouver- they are perfectly fluffy and brought in from an Israeli bakery in Ontario. My top picks: A sabich (the ‘ch’ is pronounced like a hard ‘h’) hummus platter to share with a friend, or the malawach wrap for brunch!

3. Virtuous Pie

Definitely a big name in the vegan scene, Virtuous Pie continues to prove it’s not just a pizza place. Although the pizza is fantastic, the reason VP made this place is for all of their other menu items. Their new mac and cheese dish is wonderfully light, their ice cream flavours consistently surprise me, and their homemade cheese blows other vegan cheese options out of the water. What I love is that the majority of their ingredients are made in-house, including their light dough, cheese, and ice cream. My top picks: Stranger wings and Ultraviolet pizzas, and the Mermaid ice cream for dessert!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Our 3 Favourite Vancouver Vegan Restaurants first appeared on Le Physique | Vancouver Personal Training.

1. Lay out layers of paper towel- this will help soak up any moisture from the grated potatoes and prevent soggy latkes
2. Peel and grate the potatoes and onions. If you have a food processor, it will really speed up the process, but it is not necessary! Grate the potatoes directly into a bowl of cold water in order to keep them from discolouring.
3. Drain the potatoes and pat dry with the paper towel
4. Place potato and onion in a large bowl and add the eggs, salt, pepper. Mix well
5. Start by adding 1/4 cup of flour and mix. Slowly continue adding flour until the mix sticks together
6. Add oil to frying pan on medium to high heat
7. Drop 1/4 cup of the mixture into the frying pan and flatten for even cooking
8. Lay out dishes with more paper towel on them- once the latke is golden brown and crispy on both sides, serve it onto the paper towel in order for some oil to be soaked up
9. Continue with the rest of the mixture, making sure the pan is not to crowded
10. Latkes are best fresh right off the pan. Wait a few minutes to cool, add your toppings, and enjoy!

And there you have it- a classic latke recipe- easy and simple. Now for the best part: toppings!

1. Sour cream is a classic- the cool creamy topping mixed with the warm crispy latke is a match made in heaven
2. Apple sauce is another favourite- sweet and savoury all in one!
3. Horseradish mayo is an out-of-the-box option, but oh so effective
4. Melted cheese and sriracha– could you think of a better combo?

What are your favourite latke toppings? Let us know in the comments below!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Potato Latkes- and the best ways to eat them! first appeared on Le Physique | Vancouver Personal Training.

In my house, this filling mushroom and barley soup is an Autumn tradition.

Serves: 8-10 bowls

Instructions:

1. Rinse and dice the onion, carrot, potato, and celery
2. Add oil and onion to a large pot on medium heat until onion becomes transparent
3. Add carrot, potato, celery, and spices (salt, pepper, turmeric) sauté for 5 minutes
4. While the veggies are sautéing, wash the enoki mushrooms, cut off the roots, and cut the length of the mushroom in half
5. Add both types of mushrooms, yeast flakes, vegetable stock, and water to the pot, bring to a boil and mix occasionally
6. Add the rinsed barley and let cook on low heat until veggies are soft and the barley is puffed (about 15 minutes)

And there you have it! What is your go-to soup when the weather gets cooler? Let us know in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Hearty Vegan Mushroom and Barley Soup first appeared on Le Physique | Vancouver Personal Training.

Serves: 4

Instructions:

1. Blend all ingredients in a blender until smooth
2. Refrigerate for 30 minutes

Optional but worth it:

1. Add 1/2 teaspoon of ground cinnamon in the blender
2. Serve with banana slices, raspberries, and blueberries
3. Make it a “power pudding” by adding chia or hemp seeds and replacing the cocoa powder with cacao powder

This rich pudding will sneak some healthy fats, potassium, and fiber into your diet while tasting amazing. Give it a try and tell us how it goes in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Vegan Avocado Chocolate Pudding first appeared on Le Physique | Vancouver Personal Training.

Big Easter Run

Dates: March 31, 2018

Location: Jericho Beach

The Big Easter Run has 1km, 5km, and a 10km run available! If you’re looking for an Easter themed outing for the family, or a run to challenge yourself, this is a great option. The 5km and 10km runs can be timed as well. The event is stroller and dog friendly too! All proceeds go towards Canuck Place Children’s Hospice. Click here for details on how to register.

Great A-Maze-ing Egg Hunt

Dates: March 30 – April 1

Location: VanDusen Botanical Garden

VanDusen is putting on a huge egg hunt for children aged 0-8 years. The event features 6 different easter hunt areas, including the cedar maze in the garden! Be advised to bring your own basket for the hunt. You can purchase tickets online or view more about the event here.

Stanley Park Easter Train

Dates: March 29 – April 2

Location: Stanley Park by Pipeline Road

If you didn’t get a chance to ride on Stanley Park’s train during Christmas – there’s a second chance! Stanley Park will be running a themed train ride, face painting, crafts, and an egg hunt for the young ones. More information can be found here.

Grouse Mountain Easter Brunch

Dates: April 1

Location: Grouse Mountain

A long weekend wouldn’t be complete without a brunch. Grouse Mountain will be holding its annual Easter Brunch on April 1st this year. The brunch is buffet style – so fill up on hash browns, roast beef, and french toast! Children can join an Easter Egg hunt with the Easter Bunny during the event. Make sure you call to reserve your spot today.

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Easter Events – Out and About first appeared on Le Physique | Vancouver Personal Training.

Steamworks Brewery

Located by Gastown, Steamworks Brewery is noted for being the only steam-powered brewery in Canada. Steamworks Brewery has received awards for several of their draughts in the BC Beer Awards annually. Steamworks is a short walk away from Waterfront Station and Gastown’s iconic steam clock. They are open daily for tours – and if your feeling hungry, grab a bite to eat at their restaurant right after!

Granville Island Brewery

Granville Island Brewery was established in 1984 as Canada’s first microbrewery. On top of their main line of lagers and ales, they also have a small batch program where they brew up something new every few months. You can check out where they brew their small batch and try a few of their beers on their tours, offered 5 times a day 7 days a week for $9.75.

Artisan Sake Maker

Vancouver is a diverse cultural hub, and it is apparent in its variety of drinks as well. Looking to try some Japanese spirits? Look no further than Sake – Japanese rice wine. Located nearby Granville Island, Artisan Sake Marker is headed by Masa Shiroki – a man who lectures for the International Sommelier Guild. Tours are available from 11:30am to 5:00pm daily by appointment for $5 a person.

Chaberton Estate Winery

Chaberton Estate Winery is one of the oldest and largest winery’s in the Fraser Valley. The winery produces only both red and white wine. Their 2016 Reserve Sauvignon Blanc won the Crystal Rose Award (Best White, Best of Category, Gold) at the 2017 Northwest Wine Summit. Chaberton Estate Winery offers tours year round, daily at 1pm and 3pm.

City Side Winery

City Side Winery is only a 10 minute walk away from Le Physique!  City Side Winery produces a variety of wine from grapes cultivated in BC. City Side Winery features a tasting room and offers wine tasting lessons. If your interested, contact them for more details.
Have you tried any of these locations? Let us know!

Blog post written by James Hsin – Client Care Manager

James is currently studying in his 3^rd year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Tasting Vancouver’s Beer and Wine first appeared on Le Physique | Vancouver Personal Training.