• Supplements

    Performance Meals produces quality food in order to help consumers get optimum nutrition, working in harmony with sports supplements.   However, people continually ask “which supplement can I take to get big quick?” whereas in reality, they are missing the point completely. You can only improve your physique by eating good quality food r...
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  • Why is exercise important? The top three benefits of exercise

    The 21st century has enabled the majority of people to do everything from the comfort of their home and PC. The notion of manual labour is slowly dying out and people in the western world are living a more sedentary lifestyle compared to 50 years ago. Unfortunately, the intake of food has not decreased in line and the food ingested is of a lower...
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    Basic fitness and conditioning

    The combination of both weight training (also known as resistance training) and cardiovascular exercise is paramount for those looking to improve their health and body composition. Whilst muscle toning is not the correct term, a ‘toned look’ can be established with a basic fitness plan in combination with an appropriate diet.  Cardiovascular fit...
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  • Why do we need dietary fibre?

    My mum used to call it roughage and it is almost impossible to have missed the various health claims for what happens when you eat it.  Nowadays, we are even being told that certain bits of fibre are better than others and knowing what to incorporate into a monthly diet plan is more confusing than ever. In this article, we will explain what exac...
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  • Eating for Fat Loss

    Read the title of this article again: note that it says ‘fat loss’, not ‘weight loss’.  This distinction is not merely an exercise in semantics; it represents the most fundamental difference between the athlete and the non-athlete.   Weight Loss     The diet industry and the diets it produces are designed for weight loss.  Weight loss includes ...
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  • Eating to Bulk-Up

    Performance-Meals provide all the necessary nutrients your body requires:   o       Low GI carbohydrates such as brown or basmati rice, wholemeal pasta, sweet potato and other starchy vegetables o       Good quality, lean protein sources such as skinless chicken breast, lean fillets of beef, oily fish (salmon), and thick tuna steaks.  o       He...
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  • Beginners

    The primary aim of many new trainers is to increase Muscle Mass while reducing Body Fat. This goal is synonymous with the first time or returning trainer and quite achievable in the initial stages of training, with adequate planning. Periodization, i.e. adding muscle or stripping fat will be employed later down the line when a foundation has bee...
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  • Fat Loss Guide

    One of the best diet plans for weight loss is inspired by bodybuilders. Known as ‘cutting’, the cutting plan combines both early morning cardio with an afternoon weights session as fat burning exercises. Exercises can be targeted to reduce fat in certain areas, such as to lose belly fat. The food consumed will be low in carbohydrates, but carbs ...
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  • Energy and Recovery

    So, training is going well, you're progressing and you're enjoying yourself but in reality the work you do in the gym or on the track is only half the picture, and that success will soon dry up if you don't take some time to seriously consider the other parts of the performance puzzle.   'Energy' vs. 'recovery' vs. 'fueling' Your 'energy', or r...
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  • A Comprehensive Guide to Muscle Building for Women

    Many women go to the gym and do hours and hours of cardio training with the aim of ‘toning up’ and end up simply smaller versions of themselves, with similar percentages of lean body mass and fat. This is not toning. Toning involves building muscle and fat loss, to create a firmer, leaner physique with a higher proportion of lean body mass compa...
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  • Macronutrients - Fats

    While fat does not make you fat per se, consuming an excess of these naturally calorie dense macronutrients may lead to weight gain for two reasons. Containing 9kcal per gram, fats are the most calorie dense macronutrients. However, in spite of their high energy value, their effect on appetite is poor, making it easy to consume excessive amounts...
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  • Macronutrients - Protein

    Many bodybuilders consider protein to be the most important part of the diet. While essential for building muscle, protein alone will not create a great physique. A combination of good quality protein with optimal amounts of other macro- and micronutrients along with an effective training regime will allow for maximal results. Performance-Meals ...
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