Celebrating the Launch of the new Amplify App

Celebrating the Launch of the new Amplify App

For your chance to win a one-to-one coaching session with our in-house Olympians:

Follow @amplifylifeuk on social media.
Tag five friends in the @amplifylifeuk competition post on Instagram.

Create the best version of you

Win a consultation with our in-house olympian athletes and elite coaches @bruce.bobsleigh and @gregcackett1 and start your journey to your best you.
Bruce is former track athlete, turned bobsledder, who competed in the 2014 Winter Olympics. Greg also competed as one of the four-man bobsleigh team in the 2018 Olympics and is now racing on the Indoor Track Cycling circuit with a view to competing in the Tokyo Olympics in 2020.

The Amplify Life App

At Amplify we’ve connected AI with a knowledge base provided by leading experts in health, fitness, and nutrition as well as Olympians and leading athletes. This powerful formula for success combines all you need to achieve health, fitness and wellbeing goals.

Adopting a holistic and connected approach to health and fitness, we take everyone on a wellbeing journey leading to a healthier and happier version of themselves. 

Eat healthier, train for a sport, improve performance, lose weight, gain weight, overcome illness, relieve stress, live longer… Amplify is here for you every step of the way. 

This intelligent, and holistic end-to-end solution is completely FREE and features:

  • Expert coaching advice, training and nutrition plans direct from our experts, athletes and Olympians – Our Amplifiers provide 24/7 support and coaching.
  • Meaningful insights – With built-in intelligence, we are aligned to your aspirations and goals. 
  • Single data view Data is aggregated from your tracking device, performance app and manual input and used to generate performance results.
  • Events – Access the largest database of UK sporting events; sign up, select your training plan and receive expert coaching to get you across the line.
  • Challenges – Stand-alone challenges enhance your training plan and test your performance.
Terms and Conditions
Competition ends 12/03/19 at 23:59. You must be 18+ and a resident of the UK to enter. The winner will be randomly selected and announced on 13/03/19. Good luck!

 

#AMPLIFYYOURLIFE

Nutrition Tips On Your Road To Recovery!

Nutrition Tips On Your Road To Recovery!

Congratulations to those who ran in the Richmond Run fest at the weekend!. Whether you’ve completed 5 or 21.1km, you’ve achieved your goal!  Mentally you will be buzzing but physically you will be tired. Your body is in recovery mode and may need a little support from you in the coming week.

How we recover is paramount to overall performance. Just as important as that Sunday long run and Tuesday track session.  The reality is, if we recover better we can train harder.  It is this that makes a huge impact on performance not just by getting us back to previous form but can make us even better.  When a session is done or race completed, many of us switch off too early. Understanding a little more about how we can help our bodies recover better after hard training sessions and races will make you a stronger runner.

Nutrition plays a pivotal role in this process. Providing the body with the correct nutrients at the correct time can affect the rate we recover. Dehydration, glycogen depletion (when our carb stores have been used) and muscle soreness can all be tackled by a consistent nutrition strategy.

What do we need?

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Carbohydrates and protein are the main nutrients we need to get the recovery process going. Although both play equally important roles, protein is always the main nutrient that is associated with recovery. Indeed it is the main driver for muscle protein synthesis, the process that instigates muscle repair and adaptation. However for runners, carbohydrate is just as important. We run, we use up our fuel (muscle glycogen) and when we finish, especially over longer distances, the tank can be close to empty. If we don’t replenish these stores, our next training session may be hampered. Rehydrating is also a focus point. Dark coloured wee post training or racing is to be expected but the aim is to get it nice a clear again within a few hours. Once you have achieved this, you know your body is rehydrated and back in balance.

A certain amount of inflammation and stress occurs when you train as well and it is part of the training and adaptation process that helps us get fitter. Along side ensuring you meet your carbohydrate, protein and hydration needs, foods with antioxidants and anti inflammatory properties will help us recover. Look for brightly coloured fruit and vegetables and ensure you have them at least 5 portions a day (more is ideal). Good fats found in fish oils can also regulate some of the stress and inflammation that we get from hard exercise. So regular intake of oily fish, olive oil and nuts for example is a goof habit to get into.

How do you do this? 

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The 3 R’s of recovery are your sole nutrition recovery focus. If you adhere to these 3 rules after every hard session and race, you can be sure recovery will be  training harder with more consistency.

 Rehydrate  

 Refuel 

 Rebuild 

1      Rehydrate with water or / and electrolyte drink. You need to take on fluid at a rate that you are not peeing it straight out!  As soon as you have finished training / racing drink 500mls fluid. After that, drink little and  often until urine is clear or you have reached your pre run weight. If you have sweated a lot or it is a particularly hot day you may want some added electrolytes to help the hydration process. If you want to be more exact drink 1.5L of fluid for every 1 kg lost in weight (1).

2      Refuel with carbohydrate but no need tp over compensate! Everyone likes to indulge post race but after most training sessions you don’t have to go crazy! Here are some guidelines:

  • If you have 24 hours between sessions, your strategy can be a little more relaxed.      Follow your daily carb needs appropriate for your level of activity and ensure a well balanced mea within an hour or so of finishing exercise. Simple but effective!
  • If you have less than 8 hrs between sessions, or you have done a gruelling fasted sessions this is where you need to be more exact. Take approximately 1g carbs / kg of body weight each hour for 3-4 hrs to maximise glycogen synthesis (2). This way you will ensure your glycogen stores are as restored as much as possible for the next session.

3      Rebuild with protein. Protein is not essential for the immediate post session recovery (i.e. it won’t make any difference to  performance in a second session a few hours later) but plays a large part in long term recovery and adaptation to training. As mentioned previously it is the main driver for muscle protein synthesis but this process occurs over many hours and days. Therefore getting into the habit of having approx 20 g protein post session and then regularly at each meal and snack for remainder of the day will ensure adequate adaptation to training sessions and ensure an improvement in performance.

Example of how to get 10g protein

FoodQuantity
nuts50g
milk300mls
eggs2 medium
nut butter50g
yogurt200g
chicken40g

In essence you need to think ahead. A prepared athlete is a successful athlete. Simply by ensuring you don’t go hours without eating after training or racing and eat a snack or meal with adequate carbohydrate and protein you will ensure recovery will be efficient. Always carry items such as cereal bars, nuts and dried fruit in your bag so there is always something if you have forgotten something more substantial. More careful planning is needed if you are training twice day as the recovery window is much smaller. Below is an example of a really easy, cheap to make DIY recovery shake for quick instant refuelling:

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Banana and Oat recovery shake 

1 pint skimmed milk

1 banana

15g raw oats

Put everything in a blender and blitz up ready to go. If you are going away from home for a session, put in insulated cold flask to keep chilled.

CaloriesCarbohydrateProteinfat
39070g19g2.5 g
  1. M, Sawka MN, Burke LM, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise. 2007;39(2):377–390.
  2. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. Journal of Sports Sciences. 2004;22(1):15–30.

Martin Yelling’s Long Run Home

Martin Yelling’s Long Run Home

We’re proud to be backing today’s stage of the Long Run Home and donating money to Martin Yelling’s chosen charities (see below).

So far Martin has run 133 miles in four days and today he’ll cover a total of 32 miles between Crackington Haven and Padstow. Martin’s goal for the long run home goal is to run the entire South West Coast path, a total of 630 miles in  21 days.

Check out where Martin’s running, by clicking on the image below.

Martin Yelling's Long Run Home
Martin Yelling’s Long Run Home

We’re supporting Martin who is running the south west coast path for three charities he cares about: The Southmead Hospital Charity, Julia’s House and MacMillan Cancer Support. You can too sponsor Martin at: http://uk.virginmoneygiving.com/MartinYelling128.

Martin sets off Martin and runner

For more action today:

* Stage discussion: https://www.facebook.com/events/1048183521933746/
* Live tracking of Martin for every stage: http://live.opentracking.co.uk/longrunhome/

 

The Top 10 Foods For Athletes

The Top 10 Foods For Athletes

Whatever your level, if you’re an active person select these nutrient-dense superfoods for your best performance!

  1. Dark green vegetables

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Green Vegetable Salad

Key nutrients: B Vitamins, minerals, and antioxidants

Mineral-rich leafy greens are key foods in any athlete’s diet, providing nutrients for energy production and fibre. The darker green they are, the higher concentrations of antioxidants. Antioxidant-rich vegetables help regulate the body’s inflammatory process. Vegetables such as kale and spinach also contain carotenoids and flavonoids, two powerful antioxidant families that protect cells from free radicals that cause oxidative stress.

  1. Eggs

Key nutrients: vitamin D and Leucine

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Eggs provide protein in a low calorie package. Egg yolks are also a good source of vitamin D essential for bone and muscle health. And there are the BCAA (branch chain amino acids), particularly Leucine in eggs that are vital building blocks for muscular growth, as well helping to promote fat oxidation and endurance.

  1. Bananas

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Key nutrients: potassium, choline and vitamin B6

Potassium is one of the electrolytes lost after intense exercise, so replacing this is vital to aid recovery. Choline is needed for healthy nervous system activity and for healthy cell structure. Vitamin B6 in bananas is crucial for red blood cell production, and assists in carbohydrate metabolism.

  1. Milk

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Key nutrients: carbs, calcium and protein

A combination of carbohydrates and protein make milk an ideal post exercise muscle recovery drink as consuming the macronutrients together allows muscle tissues to repair faster. Calcium is known for boosting bone health and in a two-year American study looking at the affects of different nutrients on bone density, it was shown that an extra cup of milk a day was found to reduce runners’ incidence of developing a stress fracture by 62 per cent.

  1. Lean red meat

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Key nutrients: iron and B12

The easiest and quickest way to get iron and B12 on board is to eat red meat. Red meat has had a bad press but if you choose organic, or grass-fed, and avoid processed meats, you’ll be sure of getting plenty ‘performance nutrition’! Iron deficiency can result in poor performance, and symptoms include, tiredness, shortness of breath, and elevated heart rate.

  1. Oily fish (salmon, mackerel, trout, tuna)

saskia-van-manen-558622-unsplash.jpgKey nutrients: Omega-3 essential fatty acids (EFAs)

Oily fish like salmon, mackerel, and trout are all good sources of lean protein and omega-3 fatty acids, which help reduce inflammation and are excellent for heart health, too.

  1. Quinoa

james-sutton-207988-unsplash.jpgKey nutrient: Amino Acids

Quinoa contains twice as much protein as rice or cous cous, and it’s gluten-free and fibre-rich. This nutrient-dense grain doubles up as a source of low GI carbohydrate and the bonus is that the protein in quinoa has a near perfect blend of nine essential amino acids, which we need to build lean muscle mass and recover well.

  1. Blackcurrants (New Zealand CurranNZ)

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Key nutrient: Anthocyanins

These universal plant pigments responsible for the red, purple, and blue hues in foods have lots of health-promoting qualities. They have a positive affect on blood flow, and studies have found that taking a supplement such as CurraNZ (NZ Blackcurrant) increases lactate clearance, enhances fat metabolism, improves endurance and boosts recovery.

  1. Almonds

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Key nutrients: Vitamin E, calcium and magnesium

Eat a small handful of almonds at least three to five times per week for a top source of vitamin E, an antioxidant that many athletes can fall short on. Almonds also help lower bad cholesterol, whilst raising levels of good cholesterol. Almonds are a great source of calcium and magnesium too, both vital for bone and muscle health in athletes.

  1. Pumpkin seeds

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Key nutrients: Zinc, magnesium, vitamin E, iron

High carb diets may decrease zinc absorption, so topping up levels with a daily handful of pumpkin seeds is the perfect answer! Zinc has an important role to play when it comes to immunity, so very relevant for endurance athletes who train hard, and often compromise their immunity. Pumpkin seeds are also a very useful vegetarian source of iron.

Getting Carbs Right for Sport

Getting Carbs Right for Sport

Runners love pasta parties, and endurance athletes are fuelled by gels and sweets, but do we need to rethink our relationship with carbs for the best performance? Runner and coach, Fiona Bugler and sports nutritionist Lucy Ann Prideaux report.

The movement to ‘train low carb and race high carb’ has gathered momentum in recent years amongst triathletes, cyclists – and even runners! And former carb fans, such as world renowned running expert, Tim Noakes, author of the The Lore of Running have had a complete change of view, saying excess amounts of carbs (especially high GI, sugary and refined carbs), are not good for runners and that sugar and processed food is responsible for the obesity epidemic and shocking rises in diseases such as diabetes (Diabetes doubles in twenty years ) found that there is 3.7 Million people living with diabetes in the UK.

Carb diet options for athletes

So how does the ‘traditional’ endurance athlete’s high-carb diet work? The body will easily adapt to a high-carb diet, becoming highly efficient at metabolizing carbohydrates for energy. In a long run or race for example, a runner may top up with energy-boosting carb gels. If they don’t have gels, they may under perform not because carbs are the only answer, but because their body has adapted to carbohydrate metabolism, burns carbs quickly, and needs regular top-ups. It expects to receive regular amounts of glucose to continue making energy.

The theory goes on that if you train the body to use fat when you run you do not need to be loading up with extra carbs. However, some athletes find that during this transition period, when relying too much on burning fat as fuel it’s harder to move faster or step up a gear, as the body can’t make energy quickly enough, and they run out of juice during training – and catastrophically, on race day. Many opt to ‘train low’ on carbs (50 per cent fats, 25 per cent carbs, and 25 per cent protein) for five to 10 days. Then, one to three days before a race, they opt for carb-loading with 80 per cent of their food coming from carbohydrates, 10 per cent from fat, and 10 per cent from protein, and take carbs on board during the race, i.e. ‘race high’.

We still need carbs – but watch your GI score

Carbs do supply readily available energy for performance but it’s important that the carbs we eat are healthy and we understand that not all carbs are equal. Carbohydrates are ranked using a scoring system called the glycemic index (GI). The GI score of a food is based on the rate at which it breaks down into sugar (glucose), how fast it is absorbed, and consequently how quickly is raises levels of blood glucose.

High GI Carbohydrates breakdown quickly during digestion, and release glucose into the blood very quickly.

Examples: processed ‘white’ foods, pure sugar, and energy gels.

✗Eating too many high GI foods can block the ability to burn fat.

✗High GI foods don’t fill you up and you’ll get hungry again quickly.

✓High GI food can provide fast-energy replenishment or be used during exercise – e.g. energy gels.

Low GI Carbohydrates breakdown slowly, releasing their glucose gradually into the blood stream.

Examples: Apples, pears, plums, oranges, grapefruits, raspberries, blueberries, kiwis, fresh figs; brown rice, wild rice, quinoa, barley, a few wholegrain breads such as dark whole rye bread, soy/linseed bread, and vegetables.

✓Provide longer-lasting energy, and a more sustained feeling of fullness, therefore aid in fat loss.

✓Generally, these foods are higher in fibre and nutrients, too.

 

The ultimate solution and best diet for athletes, is one that is flexible and includes moderate amounts of healthy carbohydrates balanced with quality proteins and essential fats. During periods of intense training, and leading up to long endurance events, the athlete should increase the amount of carbs, based on their particular energy expenditure, and their response to carbohydrates. Trial and error is necessary to a degree, and eventually the individual finds the perfect amount for them to train, recover, and race successfully.

 

8 Ways to Measure Fitness & Health

8 Ways to Measure Fitness & Health

Monitoring successful progress is motivating, gives you routine and results. Tracking exercise works. A 2013 study published in the Journal of General Internal Medicine1 linked tracking to weight-loss success. Follow these eight tips and be the best you can be!

  1. START BY SETTING SOME HEALTH AND FITNESS GOALS

Studies have shown that written goals help people achieve results in both business and in achieving health and fitness targets. Identify SMART goals, i.e. goals that are, sustainable, measurable, achievable, relevant and timed.

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Set goals on our unique dashboard launching soon…

  1. TIME WHAT YOU DO

Set the weeks and months ahead to achieve your goal, e.g. 16 weeks for a marathon. Then set the hours of training you can do per week – three, five, seven? Then set the time you’ll allocate to each session, including sets/and reps. “Timing gives you structure, and you can measure success with time. For example, you’ll be able to run for longer as the weeks go by in a marathon schedule. After six or more weeks you’ll find you can do more in the time you set for reps. For example, you can do more squats in three minutes, or run faster in five,” explains Amplify PT, Tristan Thrower.

 

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You’ll be able to set weekly time targets

  1. UNDERSTAND YOUR HEART RATE

Your heart gives you the most accurate feedback as to how your body is responding to training. For example, your resting heart rate will lower as you gain aerobic fitness. Elite endurance athletes have a resting heart rate as low as 40 beats per minute. Knowing your heart rate will help you to work in the correct training zone. Use an app such as Strava to monitor the zone you have trained at, for example, your threshold, tempo or V02 Max.

  1. MEASURE INCHES, FAT PERCENTAGE – NOT WEIGHT ON THE SCALES

“It’s better to measure the inches you lose, than worry about pounds and kilos,” says Tristan, “as you get fitter and stronger, you’ll create lean muscle mass which may mean you weigh more. And weight can fluctuate depending on what you’ve eaten, what you’ve drank and the time of day,” he adds. “Measuring (and lowering) body fat is a tangible measure of success. Keep fat percentage within the healthy ranges,” he adds. Use the American Council on Exercise’s chart and tools to work out what your fat percentage should be.

  1. MEASURE STEPS FOR HEALTH

Measuring steps has become a popular way to measure activity at home and in the workplace. And moving can get results, as the NHS UK point out, “A person aged 45 and weighing 70kg (about 11 stone) can burn around 400 calories by walking 10,000 steps briskly (3 to 5mph).”

  1. KEEP A RECORD

Keeping a food diary is standard advice for anyone who wants to lose weight and with technological advances this is easier than ever with websites and apps that will do the calorie, fat and nutrient counting for you. Measuring what goes in and what goes out are great ways of getting back on track if you’ve put on a few pounds. Apps such as MyFitnessPal can help you track what you’re eating and give you feedback on the nutrients you’re getting. And logging training using apps such as Strava, or Endomondo give you a reference point to see what’s worked and what hasn’t.

  1. FOCUS ON RESULTS

Reaching an end result, e.g. a race time, or a goal weight is the best indicator as to whether training is working. “If you’re a runner a good way to measure your fitness is to take part in a weekly parkrun.org 5K run. For swimmers why not try a 400M-time trial once a month? And for cyclists join in a time trial at your club for a fitness blast and a way of measuring your fitness and progress,” suggests Tristan.

  1. http://www.sciencedaily.com/releases/2013/12/131205141850.htm

 

Following A Nutrition Plan

Following A Nutrition Plan

Your body needs the right fuel whether it’s going to function at a higher level for sport and fitness challenges or keep going on a weight loss regime. That means not only ensuring the appropriate levels of calories are going in, but achieving the right balance of vitamins, minerals, carbohydrates and proteins too. Jo Waters reports.

Get enough calories

Skipping meals, snacking on nutritionally empty foods and failing to optimally time eating can all affect your strength and performance.

If your goal is to get fit and lose weight you might be tempted to cut your calorie intake right back – but there are limits. Cutting your calorie intake too low and getting too thin isn’t good for your performance as your body will burn muscle tissues and slow down the rate it burns calories, so weight loss may slow down too. If you don’t eat enough can also get run down and more prone to infections and injuries which can take longer to heal.

How many calories do you need?

The normal recommended calorie intake for men is 2,500 calories a day and 2,000 a day for women as a base line for maintaining weight. Obviously, this will vary according to your age and height/weight and the levels of energy you’re burning. If you are doing a lot of exercise though your calorie needs will be greater than this. For example, a 60-minute run will burn around 600 calories – so you’ll need some extra fuel.

If you’re looking to lose weight at the rate of 1lb a week you need to cut around 500 calories a day or 3,500 calories a week so factor this into the equation when you are calculating how many extra calories you need. Dieters may get frustrated at a slow rate of weight loss but it’s important to make slow changes that will be easier to stick to in the long term – it takes about 12 weeks for new habits to form.

The importance of just sticking at it!

Eat a full range of food groups including: fruit and vegetables; lean meat, fish/ poultry; dairy products; nuts and seeds; carbohydrates such as wholegrains, potatoes pasta and rice.

Don’t get too hung up on the type of food you choose, i.e. the balance of macronutrients (protein, carbs, fats). In 2013 The Journal of American Medical Association (JAMA), revealed that, “numerous trials comparing diets differing in macronutrient composition has demonstrated… very small and inconsistent differences in weight loss and metabolic risk factors.”

And furthermore, the real difference, the key to success for most diets is simple. It comes from sticking at it. Again in JAMA, four meta-analyses summarising between 14 and 24 major trials (in another words a broad sweep of studies) found that “adherence is the only consistent factor with weight loss and disease related outcomes.”

Avoid the Fads

Furthermore, faddy diets where one food group is prohibited such as a high fat diet or low carb regime may get quick results in the short term but you can run the risk of developing underlying health problems including vitamin deficiencies, constipation or gall stones.

Get the balance right

  • Carbohydrates: Carbohydrates are great fuel for running and other forms of exercise. Eating a small bowl of porridge or a banana 30 minutes before a run will give you sustained energy release. If you’re doing a longer run you may need to take a healthy snack with you and/or a sports drink.
  • Protein: Protein is found in fish, meat, eggs and beans and is need by the body to replace muscle tissue. Runners should eat lean red meat or another food rich in iron to help prevent iron-deficiency anaemia.
  • Fruit and vegetables: The Department of Health recommends a minimum of five portions a day intake (although many experts now recommend 10). They’re packed full of vitamins and minerals needed for a healthy immune system, fill you up with fibre and are low in calories.
  • Dairy products: Milk, cheese and yogurts are a rich source of calcium needed for strong bones. Choose skimmed milk and low fat cheeses, including cottage cheese as lower fat alternatives to butter and hard cheese.