The everyday drink that will help you train harder in 2012

Throw away those protein shakes and post exercise carb replacements because according to a new study Green Tea could be one of the best drinks there is for helping you recover from strenuous exercise.

In the new study, published in the leading journal Nutrition Research, 35 men where split into two groups and given either a green tea extract or a placebo for 4 weeks in a randomized, double blind trial, during which they performed a strength training regime.

Before and after the 4 week period the men performed a muscular endurance test and blood samples were taken to calculate the effect of the exercise on the body and muscles.

The blood samples were tested for levels of anti-oxidants, polyphenols (protective natural chemicals) and creatine kinase, a chemical that is used to measure muscle stress as levels become elevated when muscles are damaged.

As would be expected, green tea helped raise the levels of anti-oxidants and polyphenols when compared to the placebo, but the study also helped highlight the beneficial effect of this process for those wanting to recover quickly from strenuous exercise.

Before the 4 week study period, the exercise test produced raised levels in creatine kinase (the muscle damage indicator) levels in both groups of men 24 hours after the test was complete, indicating that there hadn’t been full muscular recovery in either group. However after the 4 weeks of training, and taking either a placebo or green tea extract, it was only those who had been taking the placebo that showed elevated levels of creatine kinase 24 hours after the exercise test, whilst those taking the green tea extract had normal levels.

What these results indicate is that green tea raises levels of protective anti-oxidants and polyphenols and that these help protect muscles from the oxidative stress caused during exercise, allowing them to recover quicker from any damage caused – all important for anyone serious about making gains in any athletic or sporting discipline.

Which Green Tea?

If you’re looking for a truly effective green tea to help post exercise in 2012, the exciting new Green Tea Blend from Natur Boutique combines green tea with the rare and exotic Java tea (Orthosiphon stamineus), which is also a powerful antioxidant ^{2, 3}, and thought to therefore help aid the body with removal of unwanted waste molecules. Liquorice adds a no calorie sweetness to the tea.

Natur Boutique’s Green tea blend is available from www.naturboutique.co.uk  and costs just £2.95.

1. Green tea extract supplementation gives protection against exercise-induced oxidative damage in healthy men. Nutr Res. 2011 Nov;31(11):813-21. Jówko E, Sacharuk J, Balasińska B, Ostaszewski P, Charmas M, Charmas R.
2. Orthosiphon stamineus leaf extract protects against ethanol-induced gastropathy in rats. Yam MF, Ang LF, Salman IM, Ameer OZ, Lim V, Ong LM, Ahmad M, Asmawil MZ, Basir R. J Med Food. 2009 Oct;12(5):1089-97.
3. An investigation of the anti-inflammatory and analgesic effects of Orthosiphon stamineus leaf extract. Yam MF, Asmawi MZ, Basir R. J Med Food. 2008 Jun;11(2):362-8.

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1. Your Well Balanced Nutritionally Defficient Diet

Measuring Movement to Make Life A Sport

New York, New York (January 19, 2012) – NIKE, Inc. (NYSE:NKE) announced today the NIKE+ FuelBand, an innovative wristband that tracks and measures everyday movement to motivate and inspire people to be more active. Activities can now be measured through a new metric called NikeFuel: the more active you are, the more NikeFuel you earn.

NIKE, Inc. President & CEO Mark Parker unveiled NIKE+ FuelBand at an event in New York attended by seven-time Tour de France champion Lance Armstrong, Oklahoma City scoring champion and all-star Kevin Durant and 2011 IAAF women’s 100 metres World Champion Carmelita Jeter.

“The NIKE+ FuelBand is a way for Nike to further evolve the exciting possibilities of merging the physical and digital worlds,” said Parker. “Nike has always been about inspiring athletes, and the NIKE+ FuelBand will help motivate them in a simple, fun and intuitive way.”

Designed to be worn throughout the day, the ergonomic, user-friendly NIKE+ FuelBand uses accelerometry to provide information about different activities through movement of the wrist via a LED dot matrix display. Four metrics are available: Time, Calories, Steps and NikeFuel. Unlike calorie counts, which vary based on someone’s gender and body type, NikeFuel is a normalized score that awards equal points for the same activity regardless of physical makeup.

Users set a daily goal of how active they want to be, and how much NikeFuel they want to achieve. The NIKE+ FuelBand displays a series of 20 LED lights that go from red-to-green as the user gets closer to their goal. The FuelBand syncs with the Nike+ website through a built-in USB, or wirelessly through Bluetooth to a free iPhone app, to record activity and track progress every day. The app interface also provides encouragement and motivation as goals are achieved.

Armstrong said, “What’s great about the idea of NikeFuel and the FuelBand is the way it provides real information and numbers to show how much people are doing all day, every day. That’s what will get people challenging themselves to do more and better their own scores. It’s a tool to get people more active.”

“NikeFuel means everyone can get recognition for activities they do,” said Durant. “It provides a scoreboard for your day and gets everyone moving.”

Jeter said, “You don’t have to be an elite athlete to appreciate how NikeFuel can motivate you. It’s an easy way to get credit for activities and compare how you do with others, even if you take part in different sports.

The Nike+ FuelBand will be available in the UK from the 1^st May, RRP £139 (GBP).

Related posts:

1. Nike+ Kit – iPod Nano and Nike+ Trainers
2. Nike Air Pegasus & Nike Air Zoom Road Running Shoes
3. Nike Town Runners Club

• 100% waterproof, breathable and windproof membrane
• Close fitting and dexterous
• Grip dots for gripping power in the wet

SealSkinz much loved waterproof, breathable gloves are close fitting and offer different thermal properties, giving you a choice for the whole year. They are designed for a range of activities, from horse riding to close work in the field such as an extrication glove for Fire Brigades.

The Sealskinz Ultra Grip Gloves incorporate our unique seamless, close fitting, three layer technology.

1. close fitting inner actively wicks swear and moisture away from the skin
2. Waterproof breathable membrane
3. Tough durable outer

PRODUCT REVIEW- Sealskinz Ultra Grip Gloves – by Angie R4W Member

These gloves are extremely versatile I used them for cycling and running. The gloves are lightweight, a good fit, warm and windproof and dry fast if required.

The stay on nicely. My hands have not felt sweaty, as the material is also breathable.

Just the job for any outdoor activity including wet stuff.

They also have grip dots on the outside, so twisting hand grips for changing gears on my bicycle was easy, with no slipping.
Highly recommended.

Score 5/5

Available from SealSkinz

Related posts:

1. SealSkinz – Waterproof Breathable Thin Mid Length Socks
2. SealSkinz – Waterproof Breathable Thin Socklet
3. Sealskinz Ultra Light 100% Waterproof Socks

Our innovative bodymapped design keeps you warm and dry by placing Omni-Heat® reflective dots in zones that need warmth most and Omni-Wick™ in high-perspiration zones for maximum moisture transmission. Supple fabric has a soft, sueded hand and an antimicrobial treatment to keep it feeling (and smelling) fresh during high-exertion activities. Highly stretchable, with flat-lock stitching to avoid chafing and raglan sleeves for extended range of motion, this is the heavyweight champion of cold-weather comfort.

FEATURES:

• Fabric: 85% polyester/15% elastane
• Omni-Heat thermal reflective
• Omni-Wick advanced evaporation
• Form fit
• Antimicrobial
• 4-way comfort stretch
• Ergonomic seaming
• Imported

Omni-Heat® – Thermal Comfort
Omni-Heat® breakthrough thermal technology helps maintain warmth and prevent heat loss, keeping you comfortable in cold weather. Omni-Heat® ensures you stay warm and comfortable in the most extreme cold conditions.
 

OMNI-Wick
Omni-Wick® is the ultimate moisture-management technology for the outdoors. Its superior wicking properties move moisture away from the body and enable perspiration to evaporate quickly. During physical activity, increased body temperature causes perspiration (you know: sweat). Normally this results in damp, clammy, and uncomfortable clothing (not to mention unattractive). With Omni- Wick clothing, moisture is quickly wicked up into the fabric, and away from the wearer’s skin. The moisture spreads out across the surface of the fabric where it quickly evaporates. This wicking/evaporation process keeps the wearer cool and the clothing dry. You stay dry, which helps regulate temperature, prevent chafing and keep you comfortable all day. Work up a sweat without getting all wet.

PRODUCT REVIEW – Women’s baselayer heavyweight long sleeve top by Katharine R4W Member

Style - Absolutely love this top, the colour is great and the length is perfect too! Score 5/5

Comfort – It is very soft and comfortable to wear. Score 4/5

Breath ability – Keeps me warm and feeling dry even after a 5 mile run. Score 5/5

Quality – Excellent quality. Washed really well. Score 5/5

Colour – Nice colour. Score 4/5

Overall – Excellent baselayer kept me really warm which is just what you need now the weather has turned cold. Would recommend this baselayer to all my running friends. Score 4/5

Available from Columbia

Related posts:

1. Columbia Women’s Anytime™ Short Sleeve Top
2. The Nike Element Shield Max Women’s Running Jacket
3. Nike Element Warm Tight

Improving upon the Nike Lunarswift+2 in a number of ways, the Nike Lunarswift+ 3 Shield Women’s Running Shoe features an updated upper with water-resistent mesh and midfoot lock-down. Maintaining the unrivaled cushioning of the original Nike Lunarswift+, this version stays rooted in iconic comfort.

Benefits

•Best for underpronated to moderately overpronated runners
•Seam-free, water-resistent mesh upper for comfort, ventilation and lightweight protection
•Midfoot strap for secure, lock-down fit
•Lunarlon cushioning for a soft, bouncy ride
•Dynamic Support platform for stability when you need it

Design

The Nike Lunarswift+ 3 Shield is made with a seamless mesh upper coated with water-resistant material to maintain maximum comfort and keep elements at bay in poor conditions. A midfoot strap integrates with the laces and wraps behind the heel for excellent all-around support, and a full innersleeve increases comfort and breathability.

Support

The Dynamic Support platform in the midsole responds to a runner’s changing needs. During each run, it adapts to the runner’s stride to provide just the right amount of support. For overpronators, the firmer, wedged carrier foam limits excessive pronation–without adding the weight of a traditional medial post. Neutral runners won’t activate this pronation-control feature, so the Dynamic Support platform will simply feel like a well-cushioned, neutral shoe.

Cushioning

This shoe’s Lunarlon cushioning system is made up of a soft yet resilient foam core, encased in a supportive foam carrier for a lightweight blend of ultra-plush cushioning, springy response and support.

Additional Details

•Environmentally preferred rubber in a Waffle pattern outsole for durability and traction
•Deep flex grooves for enhanced flexibility and a smooth, efficient stride
•Carbon rubber in the heel for maximum abrasion resistance
•Nike+ ready

PRODUCT REVIEW – Nike Lunarswift+ 3 Shield Women’s Running Shoe by Andrea R4W Forum member

Cushioning - While this shoe doesn’t look like a highly cushioned shoe it feels very comfortable and when your foot strikes it feels protected. Score 4/5

Comfort – This shoe was extremely comfortable.  Even on the first run they felt snug but gave in the right places. The upper fitted around the foot well without feeling tight and because of the fixed tongue it didn’t loosen up while running. Score 5/5

Grip/Responsiveness – The grip was fine for road running but I felt slightly less confident when trail running as the grip wasn’t as good in the wet muddy conditions.  However, being a slightly thinner sole than other shoes, the responsiveness was good. Score 4/5

Stability – My foot felt very stable in these shoes and they managed to get a good stable feel without feeling restricted. Score 5/5

Overall – I really liked these shoes.  They didn’t feel massive on my feet like some running shoes, but they gave the stability and responsiveness which I like.  I felt that my feet were doing the running, not my shoes. However, I wouldn’t use them for trail running as I didn’t feel confident that they had the required grip. Score 5/5

Available from Nike

Related posts:

1. Nike LunarHaze+ Women’s Running Shoe
2. New Balance – WR860BS Versatile Road Running Shoe
3. Nike Air Pegasus & Nike Air Zoom Road Running Shoes

Features:

• Clima-Fit Fabric – weather resistant and breathable
• Made from recycled polyester
• Full length zip
• Removable sleeves
• Extend front pockets for storage or ventilation
• Rear zipped pocket
• Reflective detail

Product Review – Nike Ladies Shifter Running Jacket by Maggie R4W member

 Style – The fit is good you hardly notice you are wearing it. It has plenty of pockets for storage of items e.g. keys, the sleeves when detached and other essentials. Score 5/5

Comfort – Very comfortable, both with and without sleeves. Score 5/5

Breath ability – Kept me warm and dry which is essential in the winter months. Score 5/5

Quality – Very good quality jacket washes brilliantly and dried super quickly. Score 5/5

Colour – The colour makes me feel safer and more visible to motorists. Score 5/5

Overall – Could not fault this jacket, its lightweight, has a feminine fit. Packs away well, great colour and lots of great sized pockets. Would recommend to friends. Score 5/5

Available from Nike

Related posts:

1. The Nike Element Shield Max Women’s Running Jacket
2. Nike Cyclone Vapor Women’s Running Jacket
3. Nike Tempo two-in-one Women’s Running Shorts

• 100% waterproof and breathable
• Knitted acrylic for minimum water absorption and maximum repellency
• Micro fleece lining for warmth and comfort

 Whatever the weather SealSkinz hats keep your head warm and dry

PRODUCT REVIEW – SealSkinz Waterproof Beanie Hat – by Andrea R4W forum member

Style – This beanie looks good, although quite plain but the red colour of the one I have is a nice red.  The logo isn’t massive either which is an attraction for me. In all it is one of the nicer beanies I have had. Score 4/5

Comfort/fit – This beanie was really comfortable.  I have a small head and find it hard to find a hat which fits well but the small beanie was really snug.  It didn’t feel tight though, which is different from many snug hats.  In all, I felt that I had found an outdoor hat which actually felt comfortable. Score 5/5

Freshness – I have found it hard to find a hat which doesn’t feel hot and oppressive within a few minutes of running.  This one really does what it says and breathes, so allowing my head to feel warm but not hot. Score 5/5

Quality – This looks like a quality hat and seems to live up to that look. Score 5/5

Overall - In all I was really impressed with this beanie.  I find it hard to find hats which are comfortable as my head gets warm really easily. The first time this hat was tested was on a really wet and windy 10k and it held up really well.  It didn’t let water in but didn’t feel “waterproof”.  It has stood up to hilly walks on a frosty morning and performed well so all in all I think this is a really good beanie for lots of outdoor activities. Score 5/5

Available from Sealskinz

Related posts:

1. SealSkinz – Waterproof Breathable Thin Socklet
2. SealSkinz – Waterproof Breathable Thin Mid Length Socks
3. Sealskinz Ultra Light 100% Waterproof Socks

Our waterproof socks and gloves use patented technology, ensuring the ultimate in waterproof and breathable protection for the feet and hands.

Great in the cold and wet, the waterproof technology keeps you warm and dry. Even when it’s warm, sweat is pulled away from the body and leaves through the highly breathable membrane.

As a result SealSkinz products ensure your feet, hands and head always remain totally dry. They also reduce the chance of blisters on your feet as the three-layer technology helps to prevent your foot being rubbed against your shoe.

SealSkinz exceptional technology uses a unique seamless three layer construction – an outer, a waterproof, highly breathable membrane and an inner lining.

How they work 

Inner Layer

The inner lining has been specially developed to actively wick moisture away from the skin to increase comfort and warmth and reduce the chance of blisters. It is made from either Coolmax or Merino wool.

Middle Layer

The waterproof breathable membrane is inserted using patented technology and allows perspiration, as water vapor to escape whilst preventing water coming in. The membrane typically has a breathability of greater than 65% WVP, making the socks and gloves completely waterproof, highly breathable and windproof.

Outer Layer

The outer layer is designed for extra durability and abrasion resistance with stretch to fit properties. It is tough and durable designed to stand up to all weather conditions.

Sealskinz socks incorporate our unique seamless, close fitting, three layer technology.

1. close fitting inner actively wicks swear and moisture away from the skin
2. Waterproof breathable membrane
3. Tough durable outer

The highly breathable membrane reduces sweat build-up by allowing moisture transmission from the foot through the inner layer to the outer layer

The Waterproof membrane ensures feet are always warm and dry.Elasticated instep and Achilles for additional support.

PRODUCT REVIEW – SealSkinz – Waterproof Breathable Thin Socklet – by Andrea R4W forum member

Style – These socks didn’t look massively attractive but that’s not really the purpose of socks.  They certainly looked like a good pair of outdoor socks and would fit in with any outdoor kit. Score 3/5

Comfort/Fit – When I took these out of the packet they felt stiff and I didn’t think I would like the feel of them but I was really pleased once I tried them. The fit was excellent and they molded to my foot really well. They were really comfortable. Score 5/5

Freshness – After running a 10k in these, my foot felt fresh and there was no sweaty foot smell.  I did a hike in them also, using them under walking socks and this worked well too.  After washing they retained their look as shape. Score 5/5

Quality – This is a really good quality product. Score 5/5

Overall – I know that I will get lots of use out of these socks, both for running and also other outdoor activities.  I would say that this is an excellent outdoor socklet.  Water got into my shoe when on one of the walks and the waterproof socklets held up well.  I would buy these again and recommend them to anyone looking for a reliable sock which can be used for running and other outdoor activities. Score 4/5

Available from Sealskinz

Related posts:

1. SealSkinz – Waterproof Breathable Thin Mid Length Socks
2. SealSkinz Close Fitting Ultra Grip Gloves
3. SealSkinz Waterproof Beanie Hat

Great in the cold and wet, the waterproof technology keeps you warm and dry. Even when it’s warm, sweat is pulled away from the body and leaves through the highly breathable membrane.

As a result SealSkinz products ensure your feet, hands and head always remain totally dry. They also reduce the chance of blisters on your feet as the three-layer technology helps to prevent your foot being rubbed against your shoe.

SealSkinz exceptional technology uses a unique seamless three layer construction – an outer, a waterproof, highly breathable membrane and an inner lining.

How they work

Inner Layer

The inner lining has been specially developed to actively wick moisture away from the skin to increase comfort and warmth and reduce the chance of blisters. It is made from either Coolmax or Merino wool.

Middle Layer

The waterproof breathable membrane is inserted using patented technology and allows perspiration, as water vapour to escape whilst preventing water coming in. The membrane typically has a breathability of greater than 65% WVP, making the socks and gloves completely waterproof, highly breathable and windproof.

Outer Layer

The outer layer is designed for extra durability and abrasion resistance with stretch to fit properties. It is tough and durable designed to stand up to all weather conditions.

Thin Mid Length Socks. A thin and lightweight calf length sock with fine Merion wool lining for excellent wicking performance. Suitable for a wide range of outdoor activities.  Whatever the weather, SealSkinz socks will keep your feet comfortable and dry.

Sealskinz socks incorporate our unique seamless, close fitting, three layer technology.

1. close fitting inner actively wicks swear and moisture away from the skin
2. Waterproof breathable membrane
3. Tough durable outer

The highly breathable membrane reduces sweat build-up by allowing moisture transmission from the foot through the inner layer to the outer layer

The Waterproof membrane ensures feet are always warm and dry. Elasticated instep and Achilles for additional support.

PRODUCT REVIEW – SealSkinz – Waterproof Breathable Thin Mid Length Socks by Dee R4W forum member

Style – Like the colour and the length. Score 5/5

Comfort/Fit – Fitted perfectly. Score 5/5

Freshness – Warm and breathable.  Score 5/5

Quality – Wore these socks under my trainers, walking boots and slinky high heeled boots, luxurious on all occasions. Washed well. Score 5/5

Overall – My feet have been the warmest part of my body whilst running/walking in these socks. They are my favourite socks. Score 5/5

Available from SealSkinz

Related posts:

1. SealSkinz – Waterproof Breathable Thin Socklet
2. Sealskinz Ultra Light 100% Waterproof Socks
3. SealSkinz Close Fitting Ultra Grip Gloves

New Flywire Technology – ultra lightweight and very strong this new fabric gives great support without weighing the shoe down or compromising on comfort

LunarLite platform – at midsole for adaptive cushioning with gender-specific construction for superior fit. Meaning your feet are more secure and less likely to slip around so reducing the chance of blisters.

Rubber outsole – with flex-grooves for increased flexibility and traction when running.

NIKE+: This shoe accepts the revolutionary new Nike+ sensor. As seen on TV – this shoe is Nike + enabled. Buy the Nike + sports kit (see recommended products below). Place the sensor into your Nike+ ready running shoe then get workout feedback and energy boosting power tunes through your iPod nano during your workout.

This shoe is part of the revolutionary FlyWire collection. Keeping your feet secure and safe without being weighed down.

What is FLYWIRE technology?
Flywire helps provide ultra-lightweight support and comfort for your foot. It gets its strength from thin Nylon fibers strategically placed on the upper of the shoe to hold the foot in place, helping to reduce slippage during activity. This allows for a massive reduction in weight because material is used only where it’s needed for structure.

What is LunarLite Foam?
LunarLite foam is 30 percent lighter than standard Phylon and provides ultra-lightweight and springy cushioning for your foot. Encased in a Phylon or Phylite midsole, this new foam compound, invented at Nike, delivers cushioning that’s soft and not too mushy. It allows impact force to be more evenly distributed and helps reduce painful pressure points on your foot.

What is DYNAMIC SUPPORT?
The DYNAMIC SUPPORT system sits in the shoe’s midsole and offers on-demand support in response to a runner’s changing needs. It features more soft foam on the lateral side for cushioning on impact and more firm foam on the medial side for support.

PRODUCT REVIEW – Nike Lady Lunarglide +2 by Sarah Running4Women Forum Member

Cushioning – Really well cushioned, I used them in the gym and outside running and felt well protected. Score 4/5

Comfort - Soft bouncy and light, extremely comfortable so great for running, but equally flexible so great for gym workouts too. Score 5/5

Grip/Responsiveness -. Found the grip to be excellent, especially now the weather has turned wet and damp making the ground slippy, did not slip at all in these shoes. Score 5/5

Stability – Really well supported around the heel making my ankles feel well supported. Score 4/5

OVERALL -. Really lightweight comfortable shoe, would recommend them to friends. The colour scheme is brilliant really makes you stand out and makes you highly visible when out running at night. Score 4.5/5

Available from SportsShoes

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1. Nike Lunar Elite
2. Nike LunarHaze+ Women’s Running Shoe
3. Nike Lunar Elite +