So you’ve been checking out the FiT supplements and aren’t sure which Meal Replacement Product (MRP) is for you?
MRPs ARE A CONVENIENT WAY OF:
- achieving optimum timing and effectiveness of post-exercise meals
- making up dietary shortfalls (eg; protein or total energy intake)
- making it easier to fit 2 or 3 extra high quality meals into your day
- making it easier to follow weight loss or weight gain diets
- ensuring balanced nutrition when normal food sources may be unreliable
All FiT meal replacement shakes taste delicious, and contain special proteolytic (protein digesting) enzymes and other Active Metabolic Enhancers, vitamins & minerals to maximize their effectiveness.
However, getting the best results requires knowing your current nutritional intake and choosing an appropriate MRP to match your lifestyle & goals. This is why FiT offers several MRP’s all with varying protein/ carb / fat ratio’s so you can select a product which matches your needs as closely as possible.
Basic Steps to Selecting a Meal Replacement (MRP)
Selecting the right Meal Replacement to suit you needs is a bit like building a jigsaw puzzle. Ie first you need to find out (1) whether there is a missing piece and (2) if so, what shape that piece should be. You then select the most appropriate product which best matches the “gap” in your nutritional profile.
This can be estimated using common sense and from reading product label information, but to do it more accurately you will need a simple kitchen scale (similar to the Weigh-Less type).
You also need to decide what your short term (eg; weight loss / health) & long term goals (eg; improved performance, strength, etc) are and decide on an appropriate training programme.
- Weigh (or estimate) all your daily food intake (divide roughly into protein, carbs, fats) for a day or two. Reading the labels will also help!
- Take the total quantity of high protein foods (chicken, fish, eggs, lean red meat) in grams and divide their total weight by 4. You do this because these foods only contain between 20 & 25% actual protein. Dividing by 4 therefore gives you your total (approximate) usable protein intake per day, which is what you are really trying to establish.
- Take your bodyweight and multiply this by the recommended amount in the table below. eg; for a 60kg endurance athlete: Between 60 x 1.3 = 78g (min) to 60 x 1.8g = 108g (max).
- Compare (2) and (3) and see whether your “actual” is anywhere close to your “ideal”. If not, see what adjustments you can make to your diet to improve the situation.
- Once you know what you your protein shortfall is (most people are slightly protein deficient for sporting needs) you can then move onto addressing your total energy needs. This is more difficult because it varies so much with daily activity physiology, metabolism and dietary habits.
- Essentially you should use “common sense” & listen to your body. Endurance athletes and generally active people (eg; on their feet all day) expend more energy than body builders or sedentary people (who sit behind a computer all day). If you feel tired or lethargic, battle to exercise effectively, tend to lose weight (or cannot gain weight) your total energy intake is probably too little. On the other hand, feeling uncomfortable & gaining fat means you are getting too much. You need to establish a balance between Energy “IN” (food & drink) against Energy “OUT” (exercise & activity).
- You will get the best results if you use a Meal Replacement which addresses BOTH your protein & your energy needs simultaneously. Eg; If you are short of 40g of protein per day, this could easily be rectified with 2 small servings of FiT Protein X-Act™, which contains approx 85% usable protein, but because there is virtually no carbohydrate or fat content, has very low total energy. However this may not be the right choice for you if your energy intake is too low. Then you should consider a product which gives you similar protein quantities, but also contains carbohydrates for greater energy. Which one you choose depends on how much additional energy you need.
- For example; 1 x 52g serving of FiT MetabElite 60™ (low energy) will have about the same protein content as 1 x 80g serving of FiT MetabElite 40™ (medium energy), or 4 x 60g servings of FiT DuraTrain™ (high energy). The one that is best for you will therefore depend on how much total additional energy you need, (taking into account what the rest of your diet contains, and what your goals are.
IMPORTANT TIP: The FiT DuraTrain™ formula is optimized for use during the “post-training window”, and greatly accelerates recovery time. It is therefore the first choice for immediate post-training use. However, for some people this may not be sufficient to satisfy the overall protein needs, but energy demand is insufficient to justify taking another serving later as it will result in too much carbohydrate being consumed. In this situation it is recommended that FiT DuraTrain™ & FiT Protein X-Act™ be combined, as this gives greater flexibility over your nutritional intake. Take the FiT DuraTrain™ immediately after training and appropriate amounts of FiT Protein X-Act™ later during the day as required.
MEAL REPLACEMENT PRODUCTS IN THE FiT RANGE TO HELP YOU ACHIEVE YOUR GOALS INCLUDE:
- FiT DuraTrain™ (20% usable protein)
- FiT MetabElite 40™ (40% usable protein)
- FiT MetabElite 60™ (60% usable protein)
- FiT Protein X-Act™ (85% usable protein)
- FiT SlimElite™ (38% usable protein) – optimized as an aid for weight loss programs with smaller serving and more dietary fibre, herbal metabolic enhancers and appetite control.
- FiT Mass-O-Mizer™ (23% usable protein) Large 160g high energy serving optimized for rapid mass building with 37g protein per serving.
As a ROUGH GUIDE…
- Endurance athletes with a higher energy requirement will probably be satisfied with either FiT DuraTrain™ or FiT Metab-Elite 40™, depending on their personal status.
- Gym training (muscle toning / medium intensity body building) will be normally be best satisfied with either FiT Metab-Elite 40™ or Metab-Elite 60™.
- Anybody needing to increase Protein intake but with does not want to increase energy intake will be best satisfied with FiT Protein X-Act™ as it will provide maximum protein in the smallest serving (least total energy).
- Those following a weight loss program will find that FiT SlimElite™ is the best choice because of the balanced, but smaller serving, yet more “filling” effects of the higher fibre content. It also contains a number of metabolism boosting herbal ingredients such as Ginseng, Green tea and L-Carnitine.
- Those needing to increase weight as quickly as possible will find FiT Mass-O-Mizer™ the best solution with its large serving size (higher calorie intake) and extra growth enhancing nutrients.
NOTE: In some cases it may be necessary to reduce certain parts of your “normal” dietary intake to enable use of the MRP without increasing your total energy intake – unless you wish to gain weight or improve recovery & energy levels.
USEFUL MACRO-NUTRIENT INFORMATION
- PROTEIN – energy yield approx 4 Calories (16kJ) / gram.
- Used for muscle & tissue repair / building. Whole protein not stored by the body– therefore frequent / small portions better than fewer / larger, especially during muscle stressing (tissue damaging) exercise programs. Generally provides less than 5% of energy – so excess quantities unnecessary for endurance activity. Natural sources of protein (meat, chicken, fish) contain about 20% – 25% protein. Ie; 200g lean steak / fish / chicken = approx 50g USABLE protein (less than you think!).
- CARBOHYDRATES (CHO) – Energy yield approx 4 Calories (17kJ) / gram.
- Used primarily for higher intensity energy. This will vary depending on overall daily activity level (intensity & duration). Input must equal output (unless attempting to lose or gain weight). Typically 5 – 10gms per kg body mass (BM) per day = 350 – 700g / day for the average 70 kg athlete. The absolute amount is more important than % of total intake. Sugars etc more concentrated than natural sources (read labels) and are not at all filling – thus the tendency to take in too much energy if the diet is high in these. Insufficient intake will show as slow energy recovery, sore muscles, low energy levels, weight loss (incl muscle loss). Excess intake will show as increased fat percentage etc.
- FATS – energy yield approx 9 Calories (38 kJ) / gram (ie; DOUBLE the energy of CHO & Protein).
- Used primarily for lower intensity (below 55% MHR) / long duration energy, organ protection, vitamin and micronutrient absorption –Energy from fat should be about same as energy from protein –therefore needs to be approximately ½ the protein intake by mass. Minimise saturated (animal fats) – Try to increase Essential Fatty Acid’s (eg fish & vegetable oils).
EXAMPLE: Daily intake for a 70kg endurance athlete
- Protein = approx 1.5g /kg BM* / day = 105g = approx 420 Calories (1764 kJ)
- CHO = 6g/ kg BM / day = 420g = approx 1680 Calories (7056 kJ)
- Fat = 0.75g / kg / BM / day = 52.5g = approx 210 Calories (882 kJ)
Total Calories = 2310 Calories (9702 kJ) *BM = Body Mass
CAUTION: Due to the misleading influence of supplement manufacturers that specialize in competitive bodybuilding (generally a very unhealthy “sport”) there is a growing tendency for some people to become obsessed about eating more protein in their diets. This can be dangerous! The rule is “keep a balance”. Too much of any particular nutrient (even water) can be bad, and protein is no exception. Stick to recommended guidelines, and “listen” to your body – more is not necessarily better.
NEGATIVE EFFECTS OF EXCESS PROTEIN (more than 20% of total Calorie intake)
- Possible decreased performance (especially endurance) due to appetite suppression and consequently reduced CHO intake (= slower glycogen replenishment = less pre-event muscle glycogen = less high intensity energy stores)
- Diuretic effect (dehydration)
- Possible renal (kidney) damage
- Calcium loss (women especially take note)
- Diarrhea, stomach bloating & Gout