• Micronutrients

    What are micronutrients?       Micronutrients are elements or small molecules essential for life but are only required in very small quantities. Examples include dietary minerals and vitamins. This article discusses the main micronutrients, outlining the biological uses of micronutrients and good food sources. Always aim to get micronutrients i...
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  • Macronutrients - Carbohydrates

    Carbohydrates of some kind will form the bulk of the bodybuilder’s diet, in particular when adding mass or bulking. Even when cutting, the consumption of carbohydrate, especially the type and timing is still crucial to achieving your goals. Types of carbohydrate Sugars - the simplest form of carbohydrate and the building blocks of more complex c...
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  • Recreational Training

    Full Body Basics for the Recreational Trainer : two days to a strong, aesthetically pleasing body Many recreational trainers have limited time or motivation for lengthy and frequent gym sessions.  The premise of this plan is minimal application in terms of time allotted to training yet maximum results for the dedicated trainer.   ‘More i...
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  • The Benefits of Exercise

    Learning how to take care of your body and mind is an important lesson. With countless fad diets hitting the market, many people do not understand that weight loss and fitness goals cannot be achieved through diet alone. Physical exercise plays an important role in our health and provides countless benefits to our bodies.  This article will pro...
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  • An Introduction to Supplements

    Performance Meals produces quality food in order to help consumers get optimum nutrition to meet their goals faster. However, people continually ask on internet message boards “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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  • An Introduction to Good Nutrition and a Healthy Diet

    For a bodybuilder to achieve optimal gains their nutrition program needs to be a healthy diet just like anyone else who is a health conscious individual. However, as well as bodybuilders following the healthy diet plan guidelines, they need to have other considerations. Therefore, if you’re adopting a suitable bodybuilding diet the following poi...
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  • Contact Sports and Fitness

    Improving your fitness can have a great impact on your sports performance and a lot of people talk about 'general fitness', and 'getting a little fitter'. But, what does the word ‘fitness mean’? In order to improve fitness, monitor the effects of your training and talk about fitness, it first helps to define what it is and of course what it isn'...
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  • Muscle Building Diet 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 comp...
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  • What Is Bulking?

    ‘Bulking’ is a term used in bodybuilding referring to the increase in mass (both muscle and some fat) due to calorie excess combined with weight training.Some may think that the process of bulking is relatively simple. Eat as much as you like, lift heavy weights and the muscle will grow like magic. However, many people make the mistake of eatin...
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  • Bulking Plan – Day 1

    Day 1 of the bulking plan includes a weight training session in the afternoon. All meals are high in both carbs and protein to effectively fuel the training and aid post workout recovery. Breakfast packs in a lot of protein, on top of a whey protein shake, ensuring that the first meal of the day provides adequate levels of protein following a pr...
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  • Bulking Plan – Day 2

    Following on from our day 1 bulking plan, day 2 includes a cardio session in the afternoon to increase fitness levels, reduce body fat gain and promote overall health. All meals are moderate to high in both carbs and protein to keep the body in an energy surplus.For breakfast, you should always ensure that the first meal of the day provides adeq...
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  • Bulking Plan - Day 3

    So you’ve made it to day 3. Make sure you have read our Day 1 & Day 2 Bulking plans before reading more. Day 3 of the bulking plan again includes a weight training session in the afternoon. All meals are high in both carbs and protein to effectively fuel the training and aid post-workout recovery. Breakfast packs in a lot of protein, on top...
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