It isn’t very often you find a diet program encouraging people to eat more. Most adults on a weight loss diet are cutting their consumption of fat, carbohydrates or pretty much everything. A study published in the journal PLOS Medicine suggests a simple approach shown to be effective over a 24-year period.

Analyzing data from 133,468 American adults from the Nurse’s Health Study, Health Professional’s Follow Up Study and Nurse’s Health Study II, researchers determined that each extra daily serving of fruit was associated with about a quarter of a pound weight loss over 4 years. It was about the same for each extra serving of non-starchy vegetables.

True Strength Moment: The trick here is to choose your vegetables wisely. Where non-starchy vegetable consumption was associated with weight loss, consumption of starchy vegetables had the opposite effect. Over the same 4-year period, a 1.13 pound weight gain was estimated for pea consumption and just over 2 pounds would be gained by eating corn.


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No serious team sports athlete wants to get fatigued in the heat of the competition. If you’re preparing to take the field of a hot afternoon, the findings of a study published in the International Journal of Sport Nutrition and Exercise Metabolism may be of interest.

Researchers had non-elite male team sports athletes take part in a simulated repeat-sprint test under hot, hypoxic conditions. On separate occasions, they got 3 mg of caffeine per kg of body weight, 14 grams of essential amino acids or a supplement containing both ingredients.

The caffeine and amino acid combination helped subjects keep pace with sprint performance more effectively than placebo or either of the single-ingredient supplements. It also helped reduce decreases in quadriceps activity and lower oxygenation in the brain’s frontal cortex

True Strength Moment: This study suggests that a combination of essential amino acids and caffeine might help driven competitors maintain their performance longer under less than ideal conditions. The best place to test this hypothesis would probably be during a demanding practice session.

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There’s more than one way to do any style of workout. Consider high-intensity exercise, which typically includes running and cycling. Here’s what happens when you add kettlebells to the mix. If you’ve been shown how to use these handled weights, a study published in the Journal of Strength and Conditioning Researchoffers an interesting workout to consider working into your routine.

Researchers had 8 male volunteers perform 12 minutes of kettlebell swings using a Tabata regimen of 5 minutes to warm up, 8 intervals of 20-second all-out effort with 10 seconds between sets and 2 minutes to cool down. For the next session, subjects did three 30-second sets of all out cycling with 4 minutes of recovery between sets. Oxygen consumption and calorie burning were both higher during kettlebell training.

True Strength Moment: Interval training with kettlebells appears to offer a great alternative to your typical cardio day options. You’d think the benefits of this type of training would be limited to younger, more physically fit adults. A post on today’s ABB Performance Blog suggests otherwise.


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When training for muscle gain we push our bodies to places they haven’t been before. The structure of our routine changes – weights increase and the intensity of workouts increases too.

We understand that in order to build muscle and size we must create a stimulus that challenges us, causing our muscle fibres to breakdown, repair and adapt (grow). Training within our comfort zone will only allow us to maintain our existing level of strength and fitness. By placing more demand on our bodies, it becomes paramount that we are eating the correct foods and taking the right supplements to promote the process of recovery.




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How often do you read the facts panels on packages of food and beverages you consume? If they were easier to understand, would you use them more often? The French High Council for Public Health believes a 5-color nutrition label is the most effective, and a study published in the journal Nutrients explains why.

Each product is rated on a scale of green, yellow, orange, pink and red, based on levels of calories, sugar, saturated fat, sodium, fiber, protein and amounts of fruits and vegetables per 100 grams. Basically, this system helps factor all those things into one simple color representing good, bad or somewhere in between.

A web-based questionnaire tested consumer responses to frozen fish, pizza, dairy, breakfast products and appetizers and found that people who typically make bad food decisions had a much easier time figuring out what was their most nutritionally sound choice with this 5-color system.

True Strength Moment: Understanding facts panels on various food products isn’t that difficult. But there is an online resource available to help you increase your experience on judging the quality and value of protein powders. Read ON’s Protein Report and apply this knowledge before your next purchase.


Low fat or low carb? There are numerous ways to pursue a diet. Whether you’re working hard to transform your body, or maintain the shape you’ve already achieved, research recently published in online journal Open Heart argues against counting calories. Instead, focus on the nutritional values of the foods you eat.

Because adherence to a low-calorie diet isn’t necessarily associated with reduced risk of cardiovascular disease, the authors suggest boosting omega-3 intake by eating more cold water fish, olive oil and nuts. Fruits and vegetables obviously make good choices, but the experts warn against consumption of sugary drinks and fast food.

True Strength Moment: What these scientists are recommending is essentially a Mediterranean style diet containing healthy unsaturated fats. This diet is a lot easier to adhere to than counting calories, and it provides a balance of nutrients from a variety of fresh whole foods.