Delicious & easy lunch or dinner option, try it!

Spinach, Sweet Potato and Cherry Tomato Frittata

Serves 1-2

Ingredients

For the frittata

2 tbsp olive oil
½ onion, finely chopped
2 handfuls baby spinach leaves
8 whole cherry tomatoes, halved
½ medium sweet potato, peeled and cut into chunks (65g)
3 medium free-range eggs, beaten
salt and freshly ground black pepper

For the salsa verde

1 handful fresh parsley
1 handful fresh basil
1 garlic clove, crushed
2 tbsp olive oil
½ lemon, zest only
3 canned anchovies, drained and chopped

Preparation method

1. Preheat the oven to 180C/350F/Gas 4.
2. For the frittata, heat the olive oil in an ovenproof frying pan and gently fry the onion for 2-3 minutes, or until softened. Add the spinach, cherry tomatoes and sweet potato and continue to fry for a further 3-4 minutes or until the sweet potato is just becoming tender.
3. Pour in the eggs, season well with salt and freshly ground black pepper and cook for 1-2 minutes, or until the egg starts to set around the edges. Transfer to the oven for 2-3 minutes, or until the egg is just set. Remove from the oven, slide onto a serving plate and cut into wedges. Keep warm.
4. For the salsa verde, place all of the salsa verde ingredients into a food processor and blend until smooth.
5. To serve, drizzle the salsa verde around the edges of the plate.

Vibration Training - Does it give the results the experts claim?

Vibration training has become increasingly popular with athletes and, much more recently, everyday fitness trainers.

How did vibration training come about?

Vibration training was developed by the Soviets in response to their space programme. Specifically, to keep cosmonauts in space in as best physical condition as possible for the longest period of time. The USSR held numerous endurance records in this respect.

 

How does vibration training work?

Vibration training uses specially designed 'gym' machines that vibrate at frequencies normally between 30-50 Hz. The main example is 'platform-based' – although there are also vibration dumbbells, and even breathing devices (to strengthen the breathing muscles).

 

More specifically, it is argued that…

Vibration training can recruit nearly 100% of a muscle's/muscle groups' muscle fibres. This contrasts with the 40-60% recruitment normally associated with other resistance training activities.

 

How does it recruit so much muscle fibre?

Vibration training achieves these high recruitment levels by creating an almost continuous muscle contraction. Specifically, this is called a 'tonic stretch/reflex' and means that, while subject to vibration training, your muscles are automatically contracting at incredibly high frequencies. And they are also subject to considerable force – at 30Hz the body is subject to a load equivalent to 2.5 times its weight.

 

Increased blood flow

Vibration training also stimulates increased blood flow to the muscles. This can speed up recovery from work outs and rehabilitation from injury.

 

Better balance

Due to vibration, balance and body awareness are believed to be enhanced.

 

Other applications

I also found out that vibration training has developed credence within the medical world where it is used for the treatment of, for example, cerebral palsy, osteoporosis, chronic pain and back injuries.

Research

I looked at some research to discover what the sports scientists really think of vibration training. After all, you can't believe all the hype the manufacturers might make. In trawling through the learned journals and talking to vibration experts I found out, for example, that not all machines work the same, which can make comparisons difficult and apparently alter the efficacy of the specific machines.

 

Whole-body vibration training

Roman researchers looked at the effects of whole-body vibration training on various measures of physical performance in female competitive athletes – whole-body vibration requires the athlete to stand on the vibration machine plate for designated time spans and/or perform reps of designated exercises, with or without added resistance (2). The athletes were split between a vibration group (13 athletes) and a control group (11 athletes). The former vibration group trained three times a week. At the end of this period they were tested on:

1. counter-movement jump (bend the knees, extend and jump) 
2. leg extension strength  
3. horizontal leg press  
4. flexibility – sit and reach test.

Watch video of these exercises being demonstrated

The researchers found that the vibration trainers displayed a significant improvement in leg extension strength, counter-movement jump performance and flexibility. There were no significant changes in the tested abilities of the controls. The team qualified their findings by indicating that the optimal frequency, amplitude (movement of the vibration platform), and g-forces need to be identified when using vibration training in order to maximise its effects.
 
I then discovered that transatlantic research between the University of Aberdeen and the University of North Dakota discovered that a 30Hz protocol with 10mm amplitude (the travel of the vibration plate) for their 60 seconds on/off of vibration training exercise protocol, elicited the most significant muscle fibre recruitment in the vastus lateralis (thigh muscle) as measured by EMG (electrical activity in muscles)(1). Higher frequencies did not elicit a significantly superior response. The athletes – in this case elite female volleyball players – stood on the platform in a squat position with their knees at a 100-degree angle.

Everyday fitness and aerobic development with vibration machines…

I then wanted to find out whether vibration training could work for the fitness population. As I said at the start of this piece, many commercial gyms are installing vibration machines and many home models are entering the market.

Belgian researchers compared the effects of whole-body vibration training for fitness purposes on untrained women (3). What makes this research particularly intriguing is the fact that aerobic training was also included in the design – I'd assumed that vibration training was predominately a resistance training method. In this instance they wanted to see whether vibration work outs could reduce body fat – this is something that would normally be associated with CV training.

Forty-eight untrained young women (average age 21) were involved in the study. The whole-body vibration group (18 members) performed unloaded static and dynamic exercises on a vibration platform. The fitness group (also 18 members) followed a standard cardiovascular (15-40 minute duration) and resistance training programme. The latter included the leg press and leg extension exercises. Both groups trained three times a week. There was also a non-exercising control group (12 members). The researchers measured body composition by underwater weighing and took 12 skinfold measurements to measure body fat levels. Quadriceps strength was also tested.

The results: over the 24-week progamme, there were no significant changes in weight, in percentage body fat, nor in skinfold thickness in any of the groups. However, fat-free mass increased significantly in the whole-body vibration group only. I believe this could be explained by the fact that they'd increased their muscle mass, probably because of the vibration training's ability to target increased amounts of muscle fibre. The more muscle you have, the leaner you will tend to be due to this body tissue's high metabolic cost.

Additionally, the vibration trainers also benefited from a significant strength increase, as did the fitness group. This led the researchers to conclude that, 'The gain in strength (for the vibration training protocol) is comparable to the strength increase following a standard fitness training programme consisting of cardiovascular and resistance training.'

Interesting results, indeed, for the proponents of vibration training for fitness purposes.

Conclusion

It seems from the research quoted that whole-body vibration training can enhance (or at least match) performance in sport and fitness activities achieved by 'normal' training methods. Richard from Galileo did say that whole-body vibration training should be regarded as an adjunct to your normal training and not as a wonder work out.

For more information or to book a vibration training session get in touch with the fitness specialist at info@the-fitness-specialist.co.uk or call 07867 535696

Anaerobic training for Distance Runners.pdf

Spicy Thai prawn noodles

Spicy Thai prawn noodles

Ingredients

200g/7oz Thai rice
noodles
1 tbsp sesame oil
2 eggs, beaten
1 red chilli, finely
chopped
1 thumb-size piece
ginger, grated
450g/1lb peeled cooked
Atlantic prawns
1 tbsp soy sauce
small bunch coriander,
roughly chopped
½ small bunch mint,
roughly chopped
zest and juice 1 lime
small handful roasted
peanuts, chopped

Preparation method

1. Cook the noodles following the pack
instructions, drain and set aside for later.
2. Heat the oil in a large frying pan and pour
in the beaten egg. Swirl around the pan to
make a thin omelette, cook for 1-2 mins,
then flip over and cook the other side for
1 min. Tip out and slice into thin strips.
3. Add the chilli and ginger to the pan,
fry for 1-2 mins then tip in the noodles,
prawns and egg.
4. Splash in the soy sauce
and stir-fry for 1 min more. Throw in the
chopped herbs and pour over the lime
juice and zest, then sprinkle over the
chopped peanuts and serve.


SERVES 4 • PREP 15 mins • COOK 15 mins
PER SERVING 385 kcals, protein 34g, carbs 42g, fat 11g, sat fat 2g, fibre 1g, sugar 1g, salt 2.80g

Grant Roberts
The Sports Specialist
07867 535696
www.thesportsspecialist.co.uk
Check out my blog on:
www.thesportsspecialist.blogspot.com
Follow on Facebook at. Facebook.com/fitnessspecialist

Spicy Thai prawn noodles

Spicy Thai prawn noodles

Ingredients

200g/7oz Thai rice
noodles
1 tbsp sesame oil
2 eggs, beaten
1 red chilli, finely
chopped
1 thumb-size piece
ginger, grated
450g/1lb peeled cooked
Atlantic prawns
1 tbsp soy sauce
small bunch coriander,
roughly chopped
½ small bunch mint,
roughly chopped
zest and juice 1 lime
small handful roasted
peanuts, chopped

Preparation method

1. Cook the noodles following the pack
instructions, drain and set aside for later.
2. Heat the oil in a large frying pan and pour
in the beaten egg. Swirl around the pan to
make a thin omelette, cook for 1-2 mins,
then flip over and cook the other side for
1 min. Tip out and slice into thin strips.
3. Add the chilli and ginger to the pan,
fry for 1-2 mins then tip in the noodles,
prawns and egg.
4. Splash in the soy sauce
and stir-fry for 1 min more. Throw in the
chopped herbs and pour over the lime
juice and zest, then sprinkle over the
chopped peanuts and serve.


SERVES 4 • PREP 15 mins • COOK 15 mins
PER SERVING 385 kcals, protein 34g, carbs 42g, fat 11g, sat fat 2g, fibre 1g, sugar 1g, salt 2.80g

Grant Roberts
The Sports Specialist
07867 535696
www.thesportsspecialist.co.uk
Check out my blog on:
www.thesportsspecialist.blogspot.com
Follow on Facebook at. Facebook.com/fitnessspecialist

Nutrition and Supplements

Nutrition and Supplements

This week, I thought we'd take a look at protein. There's a lot of nonsense pedalled about protein, particularly by companies trying to flog supplements, so I thought I'd try to clear some of the murky waters - at least in part.

What is protein?

Proteins form the major building blocks of muscle and other tissues within the body, as well as hormones, enzymes and haemoglobin in the blood. They are composed of subunits called amino acids. There are about 20 amino acids that we know of. 12 of these are made by our bodies; the rest we need to get through our diet and they're what we call essential amino acids. If we don't get these through our diet, the ability of our muscles to grow or recover from training is compromised.

How much do we need?

"It's important to remember that supplements don't provide everything a healthy balanced meal can and so they shouldn't replace meals on a long-term basis."
This is an area of considerable debate. Strength athletes need between 1.6 - 2g per kg of body weight per day. For an 80kg athlete, this means they may need around 130 - 160g of protein. Endurance athletes need protein in their diets as well, to ensure muscle mass is not lost following training, but they need less (around 1.2 - 1.6g).

Many bodybuilders maintain that they need considerably more than this and I've seen reports of people taking 6g per kg of body weight. They cut down on their carbohydrates to remain very lean and so it's likely that the extra protein they consume is utilised as a fuel source, albeit an inefficient one.

Do we need supplements?

I advocate the use of supplements in my job. The reason is because I want to provide nutritional support to the training athlete within half an hour of them finishing a training session. Using a protein shake is a convenient method to ensure that we hit our protein targets within this crucial 30-minute window. Equally, though, a protein-rich meal is just as good, if not better, than a shake; it's just that this option is not always feasible in our environment and not everyone feels like a meal so soon after training.

Downsides and alternatives

It's important to remember that supplements don't provide everything a healthy balanced meal can and so they shouldn't replace meals on a long-term basis. There is also the risk of a contaminated batch, which can be problematic if you or your athlete is subject to drug testing. You always need to make sure that your supplements come from a reputable source, preferably one that has independent batch testing. Finally, they can be expensive. Believe it or not, the same basic job can be done by consuming a boiled egg and chocolate milkshake! It has the carbohydrates necessary to get an insulin response (necessary for the release of growth hormone) and the milk and egg also provide the protein you need.

Grant Roberts
The Sports Specialist
07867 535696
www.thesportsspecialist.co.uk
Check out my blog on:
www.thesportsspecialist.blogspot.com
Follow on Facebook at. Facebook.com/fitnessspecialist

Fwd: Triathletes take note - A possible solution to improve Bike-Run Transitions

Triathletes take note - A possible solution to improve Bike-Run Transitions

Plyometrics for better bike-run transitions If you've ever done a triathlon, you'll know that feeling when, having completed the bike leg, you lace up your running shoes and set off for the final leg; your brain's still thinking in circles when you really want it to do is to switch into stride mode! Previous studies have shown that at least part of the reason for these awkward bike-run transition sensations in the legs is because of changes in the neuromotor control system that occur after long periods of cycling, which take a while to reverse once running commences. However, new Australian research suggests that a certain type of training could help minimise the discomfort of the initial running period following the bike-run transition, helping triathletes to get into their natural stride more rapidly. Fifteen triathletes were split into two groups and performed one of two training protocols: ●● Endurance-only training (as per their normal schedules); ●● Endurance training with additional plyometric training This plyometric training consisted of three sessions of 30 minutes per week of increasing difficulty for eight weeks. Before and after the 8-week training period, the triathletes' 'neuromotor control' was determined by measuring how efficiently they used oxygen and the electrical patterns of muscle activity in their legs (lower limb electromyography) for a period of four minutes at 12kmh during a control run (no prior cycling) and during a run after 45 minutes of cycling (simulating a bike-run transition run). The results showed that after the intervention period, 100% of the triathletes in the plyometric group exhibited muscle recruitment patterns during running after cycling that closely resembled the recruitment patterns used during an isolated (control) run. In the endurance-only group however, only 40% ofthe triathletes improved their neuromotor control – a significant difference. This was only a small study and more research isneeded. However, it does indicate that adding some plyometrics into a triathlon training routine could pay serious dividends when it comes to the bike-run transition!