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Q: How much physical activity or exercise should I do for my age and which type?

‘MODERATE INTENSITY ACTIVITIES take some effort, but you are still able to talk while doing them. E.g. a brisk walk, recreational swimming, dancing, social tennis, golf, household tasks like cleaning windows or raking leaves, or pushing a stroller. VIGOROUS INTENSITY ACTIVITIES require more effort and make you breathe harder and faster (‘huff and puff’). E.g. jogging, aerobics, fast cycling, many organised sports and tasks that involve lifting, carrying or digging.’ Below is a summary of Australia's Physical Activity and Sedentary Behaviour Guidelines across all age groups. Source: http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines

Q: What is the maximum amount of protein my body can use at a time and when is the best time for me

Here’s a quick background and summary of the facts to date: Amino acids are the building blocks of protein. Protein can be used to repair/build muscles or broken down for energy. Excess protein not used for energy like other macronutrients (carbohydrates and fat) is stored as fat. Leucine (an amino acid) is mostly responsible for stimulating protein synthesis which is naturally high in whey protein, milk (contains whey protein) and meats. 2-3g of leucine, found in 20-30g protein, provides the maximum stimulation for protein synthesis. Protein synthesis rate is highest up to 3 hours pre/post workouts. So ideally for muscle building you should have 20-30g protein 3 hours before and after worko

Health Check: Take this simple quiz from the Make Healthy Normal Initiative

First post ever! So I finally couldn't resist the urge to 'share the nutrition care'. Health Check: Take this simple quiz from the NSW Government Make Healthy Normal initiative for a general assessment of your health! I personally tried this and it only takes 1 minute for you to gain some healthy awareness! Warning: Content may be useful :) https://www.makehealthynormal.nsw.gov.au/finding-new-normal/quiz

Q: How much physical activity or exercise should I do for my age and which type?

‘MODERATE INTENSITY ACTIVITIES take some effort, but you are still able to talk while doing them. E.g. a brisk walk, recreational swimming, dancing, social tennis, golf, household tasks like cleaning windows or raking leaves, or pushing a stroller. VIGOROUS INTENSITY ACTIVITIES require more effort and make you breathe harder and faster (‘huff and puff’). E.g. jogging, aerobics, fast cycling, many organised sports and tasks that involve lifting, carrying or digging.’ Below is a summary of Australia's Physical Activity and Sedentary Behaviour Guidelines across all age groups. Source: http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines

Q: What is the maximum amount of protein my body can use at a time and when is the best time for me

Here’s a quick background and summary of the facts to date: Amino acids are the building blocks of protein. Protein can be used to repair/build muscles or broken down for energy. Excess protein not used for energy like other macronutrients (carbohydrates and fat) is stored as fat. Leucine (an amino acid) is mostly responsible for stimulating protein synthesis which is naturally high in whey protein, milk (contains whey protein) and meats. 2-3g of leucine, found in 20-30g protein, provides the maximum stimulation for protein synthesis. Protein synthesis rate is highest up to 3 hours pre/post workouts. So ideally for muscle building you should have 20-30g protein 3 hours before and after worko

Health Check: Take this simple quiz from the Make Healthy Normal Initiative

First post ever! So I finally couldn't resist the urge to 'share the nutrition care'. Health Check: Take this simple quiz from the NSW Government Make Healthy Normal initiative for a general assessment of your health! I personally tried this and it only takes 1 minute for you to gain some healthy awareness! Warning: Content may be useful :) https://www.makehealthynormal.nsw.gov.au/finding-new-normal/quiz

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