22 mars, 2018

MyBiosteel

Ängelholm Outdoor 2018

23 Juli – 5 Augusti pågår en av Europas största innebandyturneringar, Ängelholm Outdoor med ca 500 deltagande lag.

Biosteel Sport Sverige hade med ett eget sponsrat lag ”Team Biosteel” som spelade i P13 klassen.

Tre underbara dagar med hårt arbete i sommarvärmen, tur att man är sponsrad av ett företag med produkter för att just klara detta på bästa sätt!

Få ordning på vätskebalansen!

För att täcka kroppens behov ska du dricka ca 3 liter vatten om dagen och ännu mer när du tränar.

Din kropp behöver vätska för att kunna prestera. En vätskebrist på bara 1-2 % kan försämra din fysiska förmåga med 10-20 %. Men omvänt kan för mycket vätska i magen göra att du mår dåligt under träningen. I den här artikeln, som handlar om vätskeupptag och svettning under fysisk aktivitet, kan du läsa om hur du optimerar kroppens arbetsvillkor i samband med uthållighetsidrott.

Din kropp består av 50-60 % vatten
En kvinnokropp består av ca 50 % vatten medan en manskropp består av ca 60 % vatten. Denna skillnad beror på att män av hormonella orsaker i allmänhet har mer muskler än kvinnor, och muskler innehåller mer vatten än fettvävnad. Kroppen utsöndrar vätska till omgivningen dygnet runt via lungorna, huden, urinen och avföringen. Eftersom alla kroppens celler behöver vätska är det särskilt viktigt att kroppen har en optimal vätskebalans. För att täcka kroppens basala behov ska du dricka ca 3 liter vatten om dagen och ännu mer när du tränar. En tumregel är att urinen ska vara klar och ljusgul – även på morgonen. Om den är det dricker du tillräckligt med vatten.

Påverkan på prestationsförmågan
Vätskebalansen är otroligt anpassningsbar och den påverkas av många faktorer som fysisk aktivitet, typ av kläder, temperatur, vindförhållanden och luftfuktighet. Under fysisk aktivitet är vätskebehovet naturligtvis större på grund av att man svettas. Det är viktigt att du dricker innan du känner dig törstig eftersom törst är ett tecken på att du redan har vätskebrist. Därför bör du alltid förebygga vätskeförlusten innan träningen börjar – dock inte med större mängder än att det känns bra att träna med i magen.

Svettningar beror på arbetsbelastningen
Vid långvariga idrottsaktiviteter (dvs. >45 min.) kan svettningarna och den resulterande rubbningen av kroppens vätske- och saltbalans, som redan nämnts, spela en väsentlig roll för din prestationsförmåga och uthållighet. Förutom nyss nämnda faktorer beror svettningarna på arbetsbelastningen, vilket för en långdistanslöpare i praktiken innebär kroppsvikten, löphastigheten och energihushållningen. Man kan till viss del kompensera för svettningarna genom att dricka under tiden. Men vad du dricker är också viktigt. Hur mycket vätska magen kan transportera till tarmarna där upptaget sker beror på vad det är du dricker och troligen också på hur varmt det är där du befinner sig.

Problemet är att allt annat än rent vatten, t.ex. läsk, bromsas i magen där det kan ligga och ”skvalpa” och störa. Det kan till och med driva ut mer vatten från blodomloppet och därmed försämras vätskebalansen. Detta kan ske om vätskan innehåller mer än ca 5 % socker.

Inte ens rent vatten kan tas upp lika snabbt som man förlorar vätska genom svettningar under mycket varma förhållanden. Detta kan dock vara en fördel om man tillför kroppen sockerämnen under ett långt lopp. Därigenom kan man uppnå ett energitillskott som kan utnyttjas under loppets gång för att spara på glykogendepåerna (glykogendepåerna i levern ser till att hålla blodsockerkoncentrationen stabil) så att de räcker längre.

Vad ska man dricka?
Undersökningar visar att man maximalt kan utnyttja 1,2 liter per timme (vatten i kalla miljöer). Om man tillsätter upp till 10 % sockerämnen minskas vätskeupptaget till ca 700 ml per timme, men i gengäld tas upp till 70 g glukos upp. Hur snabbt magsäcken töms beror även på den omgivande temperaturen.

Exempelvis sänks magsäckens tömningshastighet med ca 20 % vid en omgivande temperatur på 35 ºC, vilket innebär att vätskan man intar stannar kvar längre i magen. Det betyder att vätskan ligger och skvalpar i magen i stället för att gå ut i kroppen där den kan avges i form av svett. Därför måste man utifrån löphastighet och förväntad vätskeförlust (svettning) välja om man vill dricka rent vatten eller glukoslösningar. Vid träning och löpning som varar mindre än 1 timme är det inte nödvändigt att tillföra glukos eftersom kroppens glykogenlager (sockerdepåerna i lever och muskler) inte hinner tömmas. Vid längre tids aktivitet kan glukoslösningar (t.ex. energidryck) spara på glykogendepåerna och därmed öka kroppens uthållighet.

Biosteel HPSM Blue Raspberry på gång

Den efterlängtade Biosteel HPSM Blue Raspberry är på gång till Sverige, kommer att finnas tillgänglig i webshopen under juni månad!

Biosteel Sport Greens

”Have you been drinking your fruits & veggies?”

BioSteel’s Sport Greens formula är en ny High Performance SuperFood formula, som tillhandahåller en perfekt källa av antioxidanter, ger support åt den allmänna hjärt-kärlhälsan och verkar för att förbättra matsmältningen av nödvändiga näringsämne.

Finns just nu med smaken Pineapple/Coconut.

IIHF Hockey VM 2018, Köpenhamn/Herning

Finns en hel del Biosteel användare på plats vid Hockey VM i Köpenhamn/Herning och naturligtvis är Biosteel Sport Sverige på plats för att följa dem. Många elitspelare väljer Biosteels produkter för att vara säkra på att få produkter som är godkända, kontrollerade och som innehåller naturliga ingredienser. Vissa tv-personligheter under VM använder också Biosteel för att hålla uppe vätskebalansen och fokus under de långa studiodagarna.

Riktigt kul!!!!!!

 

Emil Persson (V8 Thundercar)

Lördagen den 5 maj 2018 körde Emil Persson V8 Thundercar race på Ring Knutstorp och placerade sig som nummer 2 i heat 1 för att sedan vinna heat 2. Emil lyckades också i första heatet slå banrekordet för V8 Thundercars på Ring Knutstorp banan.

Emil använder sig av #drinkthepink före loppen för att hålla en bra vätskebalans samt att uppnå full fokus under tävling.

SM-Guld 2017/2018 Växjö Lakers

Vi gratulerar Växjö Lakers till SM-Guldet!!!!!!!

Känns nästan som att Biosteel Sport tagit sitt första SM-Guld eftersom vi har ett antal spelare som använder våra produkter:) Detta visar åter igen på att Biosteel tagit ett stort kliv in i finrummet i Hockeysverige och detta är bara början. Elitidrottare inom alla sporter värdesätter säkra och nyttiga produkter vilket Biosteel är marknadsledande på.

5 Tips To Get The Most Out of Your Workout

BY JESSICA SANGIULIANO

Are you getting the most out of your workout?  Personal trainer Yana Gushchina shares with us her 5 tips to keep you motivated and working towards your goals.

1.     Measure your fitness level

Fitness consultation. This is the first step toward achieving your goal; it identifies your strengths and weaknesses and shows what you should focus on. Completing a fitness assessment allows us to effectively develop a program that is optimal for you based on your results.  To keep yourself on track, re-testing every 8 weeks is recommended to keep you working towards your goals. Without understanding your body’s condition, it’s difficult to find the solution for your individual needs.

2.     Be consistent

It’s common to see people motivated and working hard the first couple weeks of their training; however, motivation tends to dwindle shortly thereafter.  So why is that? After people start seeing results and their body starts to change, they often get complacent.  In fact, this is when you need to make sure you continue to push yourself. It’s so easy to treat yourself with an excessive “cheat” meal or skip a workout but your body needs the constant stimulus. Think about exercising as a lifestyle not as work! It’s now part of your life, and keeping on track will make you better, stronger, and healthier.

3.     Plan your workout

Often people come to the Club and don’t have any idea what they are going to do. “I’ll work on the treadmill and maybe this machine in the corner, and another over there”…  This is unorganized and isn’t an efficient use of your time. It should be similar to the way you plan your mornings; you wake up, brush your teeth, shower, workout, and eat breakfast. In the gym, you can do three exercises for your chest and one for your legs but with more than 600 muscles in our body,  we need to make sure are all strong and working together. Another common mistake is using exercises from magazines, websites and books without individualizing your workout. We’re all different with different goals, genetics, and fitness levels.  With the help of a fitness expert, each exercise can be modified to suit the needs and goals of the individual.

4.     Keep your body guessing

How often are you changing your workout regimen?  Those who use the same fitness program for a long period of time usually hit a plateau or experience a decrease in their fitness level. Remember, it takes 4-6 weeks for your body to adapt to a specific training stress. This means that there should be periodization of your program (Volume, Intensity or Variety of exercising) allowing your body to constantly be evolving.  Tracking your workouts by recording them allows you to see the progression of your program.

5.     Fuel your body properly

There is no way to achieve your fitness goal without proper nutrition. There are many helpful tips but they all work together towards your final destination…BEING HEALTHY!  Be consistent, plan your meals & snacks, consult with professionals, and practice portion control.   Fitness Institute Café and Smoothie Bar offers a wide variety of healthy options, including organic meals, a salad bar, smoothies, and nutritious snacks.

If you see me around the club, I would be happy to answer any questions you have about your fitness goals and/or workout.  Remember… make the best of it.

Off-Season Training Protocol

BY GARY ROBERTS

My belief is that the off-season is your best opportunity to get stronger and make gains that will translate on-ice and directly affect your game next season.  For me, this requires the integration of proper training, high performance nutrition and active recovery.

A comprehensive off-season training program should include corrective work, strength & power, and a focus on energy systems. Nutrition is also a critical component – certainly as important as the training.  Finally, active recovery is crucial and will determine how hard you are able to work each day. We focus on adequate rest between workouts and regular treatments.

My program is a progression of phases (outlined below) that are intended to achieve optimal gains heading into training camp.

Phase One – Corrective Work and Education

What we do:

Training will focus on correcting imbalances, improving mobility and any necessary rehabilitation. There is a large educational component in teaching movement patterns and proper technique for exercises. Similarly, we outline our guiding principles of high performance nutrition and provide players with the knowledge and resources they need to make nutritional choices that will support peak performance.

This is a great postural exercise used in PHASE I to activate and ensure balanced spinal loading in preparation for heavy squat exercises to come. Using the BOSU requires balance and recruits stabilizing muscles making this exercise more advanced.

Gary’s Tips: Sit back on your heels, push the bar to the ceiling, and keep your biceps in line with your ears.

Why we do it:

The goal in Phase One is to ensure the player’s body has a strong foundation that is ready for the added load in Phase Two – this builds more strength and power.  It is also critical in this initial phase of the program that the player understands the direct link between what they eat and how they perform.

How does this affect my game?

–       Increased flexibility and range of motion

–       More control and ease of movement through establishing proper movement patterns

–       Provides potential for faster gains in strength and power in the next two phases

 

Phase Two – Strength & Power

What we do:

In this, our longest training phase, we focus on building strength, power and explosiveness. We incorporate lift days with power skating, flexibility and conditioning both on and off the ice. We make sure our players understand that increasing the workload requires increasing caloric intake. Matching nutritional requirements with workloads has a positive impact on recovery and subsequent workouts.

In PHASE II we would perform a front squat to further develop lower body strength and power. This exercise puts more focus on the upper back and postural muscles to maintain a tall upright position. Proper technique is extremely important before heavy loading in this exercise.

Gary’s Tips: Your elbows should never drop below shoulder height throughout the duration of the movement. Sit back on the heels and drop down as low as possible while maintaining good upright chest position. Out of the bottom position, think “drive your chest up and squeeze the hips through”.

Another great exercise for developing the lower body strength and power that is so important for hockey players. Just like the squat, keeping your chest up and abdominals tight will ensure proper posture and maximize performance.

Gary’s Tips: Lower down to the bar in good position, keep your chest up and shoulder blades pulled back. Grab the bar with straight arms and drive through the heels pushing your chest up and finish squeezing the glutes.

Why we do it:

Because there is a short window of time where gains can be made, we strategically combine strength training with recovery allowing for optimal growth and improved strength across the board. With increased energy output we focus on hydration and a very specific combination of complex carbohydrates, lean proteins, healthy fats and fiber to give players lasting energy through workouts and to aid in recovery between workouts.

How does this affect my game?

–       Power skating and conditioning help translate gains on the ice

–       Players will see positive effects such as: a more powerful initial stride, harder shot, better puck protection, and the ability to be stronger around the net

Phase Three – Strength, Power & Energy Systems

What we do:

As training camps approach, we continue to build strength and power while also focusing on energy systems. Players continue to translate their physical gains (size, strength, power) onto the ice. Due to the increased energy output of Phase Three, we continue to increase the complex carbohydrates content of their meals.

The sled push is great for developing speed and power, and a quicker first step.

Gary’s Tips: Keep your arms straight and your head up, with your core engaged. You want to have explosive long strides staying on the toes, driving the knees up and extending fully on the push back in each step.

 

In Phase III Energy System Development is an important component of the program so players will perform Curve Treadmill Sprints as part of an interval workout on conditioning days.

Gary’s Tips: Because of the design of the machine it forces players to use better sprint mechanics such as keeping the toes up with a high knee drive and cycling the legs through after extending on a stride.

Why we do it:

The goal here is workouts that utilize the gains in strength and power to move more explosively, especially in the first few strides on the ice. From a nutritional perspective, players learn the important correlation between complex carbohydrates and energy and how to use it to positively influence their performance.

How does this affect my game?

–       Improvements in starts and foot speed on the ice.

–       Quicker recovery between shifts

I strongly believe that the combination of proper training, high performance nutrition, recovery strategies and on ice instruction, will give players the best opportunity to maximize their gains in the off-season. They will be ready for training camp and most importantly, ready to perform throughout the ENTIRE season.

 

The Effects of Alcohol on Training Performance

Roberta Gizen – Aspire Health & Performance

I don’t care what level you train at. Weekend warrior, elite athlete: it makes no difference. You should be aware of the effects alcohol can have on the human body and performance.

Let’s begin, shall we?

First of all, alcohol is a diuretic, (your kidneys produce more urine); therefore, excessive alcohol consumption promotes dehydration. Now let’s add sweating and dehydration is imminent. Hydration allows for better blood flow, essential for oxygen delivery to your muscles. Hydration also controls body temperature; consequently, you’re more likely to overheat. Not optimal.

Secondly, you are overwhelming your liver. When you are metabolizing alcohol, the liver cannot produce the glucose needed to sustain adequate blood sugar levels, adversely affecting performance. Not only will you be moving slower, your reaction time and coordination will be off, increasing the possibility of injury. Also bad.

The aforementioned are the immediate effects of alcohol consumption, but wait, there’s more…

Alcohol is high in sugar which means it has A LOT of calories. Seven calories per gram in fact. If body composition is part of your goal set, than it seems paradoxical to consume excessive empty calories in liquid form. Alcohol also interferes with the body’s ability to burn calories through exercise. We aren’t designed to store alcohol forcing our body to try to expel it as quickly as possible. This disrupts the status quo and we can’t absorb nutrients from food as efficiently or burn fat.

Now let’s talk about gains. Insulin, growth hormone, and testosterone, are the major players in mediating the anabolic process of protein synthesis. I could go on for days about ‘exactly’ how this works, but for the sake of this blog, just know that alcohol disrupts our sleep patterns and the secretion of these hormones, vital for muscle growth and recovery. It is also worth noting that alcohol in excessive amounts can actually ‘poison’ muscle fibres, inhibiting any adaptation to training for up to three days.

I could get into the fact that if you are injured, consuming alcohol will inhibit the recovery process, or that it increases the potential for unusual heart rhythms. This is a risk which significantly increases during exercise up to two days after heavy alcohol consumption.

“But I heard red wine is good for your heart?”

First of all, the evidence to date seems to only be valid for those over 45. Sorry. It is also imperative that we understand that the risk of developing liver disease to gain this benefit doesn’t seem worth it. Maybe I’m wrong. But I find that possibility highly unlikely. Before you throw antioxidants at me, just know that I have an arsenal of nutritional information for you on great alternative sources.

In summary, treat your body like it belongs to someone you love. Find your balance and remember that moderation is key.

Cheers,

Roberta J Gizen BHK, CPT

 

Homemade Granola

Sylvie Tetrault

As a young athlete I LOVED cereal and I encounter this a lot with the young athletes I work with. Cereal is easy and quick and delicious. The issue with most of the cereals you buy these days is that they are loaded with excess sugar and a complicated ingredient list. That’s why I make m own version of cereal with all natural ingredients.

This granola is loaded with fibre, protein and healthy fats in order to feel satiated and not reaching for a third bowl of cereal (was that just me?)

HOMEMADE GRANOLA RECIPE

Ingredients:

1/2 cup raw pumpkin seeds

1/2 cup raw sunflower seeds

1 cup almond flour

1 cup shredded coconut

2 cups chopped raw almonds

1/2 cup coconut oil (melted)

1/2 cup pure maple syrup

1 tsp. Vanilla

Preheat oven to 350F. Line cookie sheet with parchment paper. Mix almonds, seeds, almond flour and coconut together in a large bowl. Add melted oil, vanilla and maple syrup. Mix well. Press on lined cookie sheet.

Bake 18 to 20 minutes. Stir and then bake for another 5-10 min. Then Until golden brown (* you may need to bake for another 5-10 minutes depending on your oven).

Biosteel Recovery Shake

Recept:

Our Advanced Recovery Formula is designed to enhance and improve your recovery after a workout, game, competition, or an intense bout of exercise! We often recommend consuming the ARF immediately following a workout in order to take in key nutrients to help kick start recovery, as it contains both protein and carbohydrates, which both play an important role in muscle recovery.
This shake is perfect for a quick, post-workout snack in order to kick start your recovery.

Ingredients:

1 Scoop BioSteel’s Advanced Recovery Formula (Chocolate)
½ Banana
½ Cup Strawberries
¼ Cup Almond milk
1 Cup of Ice
Handful of Hemp Hearts

Blend all ingredients together and enjoy! You may alter the size of ingredients depending on which flavour you wish to be most prominent!

Biosteel Strawberry Cheesecake

Recept:

This recipe can be made simply as a quick breakfast or snack, or you can make it into an overnight oats recipe! It is a delicious and healthy alternative to an unhealthy strawberry cheesecake dessert.

Ingredients:

– 1/2 cup rolled oats
– 1 scoop of BioSteel’s Plant Based Protein in Vanilla
– 1/2 cup unsweetened almond milk
– 1/2 cup fresh or frozen sliced strawberries
– 3 tbsp yogurt (dairy-free yogurt can be used as well)
– 1 tsp vanilla extract
– 2 tbsp fresh lemon juice
– Crumbled graham crackers

For overnight oats, simply stir all the ingredients together and place in the fridge overnight.
If you are making them the same day, use a blender if your strawberries are frozen. Make sure to keep the mix thick, either by adding more oats or less milk!How BioSteel Infiltrated The Nutritional Market!