Concentrate on Focus the Emotion Drink!

You’re a tactical genius, you’ll do whatever it takes to reach your goal: calculations, strategies, schemes… After that, it’s a question of mentality, self-control and concentration.
You clear your mind, you’re 100% concentrated, and even a crowd of supporters around you can’t put you off!

The Focus Emotion Drink and its colour – the designer’s choice

Purple represents Focus. This colour promotes serenity, calm and concentration. The completely purple Focus drink is the colour of dreams and softness. Purple is a soothing colour that calms the spirit and allows you to concentrate on your objective, your goal.

Focus the Emotion Drink: the union of two flavours

The Focus flavour is a twist of grape and pomegranate. Concentrate hard to try and work out the flavour. The Focus drink contains B5 vitamins.

Focus flavour: Focus flavour: Try and work it out, let me know if you do. (For your information, it is Grape/Pomegranate)
Discover the FOCUS range!

- Check out the world of Focus by Emotion Drink
- You can also find the Focus by Emotion Drink in Decathlon stores and on Decathlon.co.uk

You are In Love with Emotion Drink

Passion, in your eyes, is the best definition of sport.

You would happily fall asleep each evening alongside your horse, chained to your bike, or spend hours lazing around on your surf board.

Your heart finds a happy balance between going out with your friends and hitting the golf course!
Your studs have never been so clean and your golf clubs sparkle like diamonds!
As lovers of sport, your heart is overwhelmed with strong emotions!
If sport is your passion, this drink is for you!

The colour Purple for In Love – The designer’s choice

Purple is a blend of red and violet. Violet evokes dreams, softness. Red evokes passion. This warm and energetic colour stirs and arouses emotional responses. The purple of In Love represents a mix of passion and dreams, felt within the sphere of sport

Flavour of In Love

You do not have to go to the other side of the world to dream. Allow the exotic fruits of the In Love drink to do this for you. This flavour will make dreams possible, keeping you hooked to sport.

Flavour of IN LOVE : Whether you are in Africa or Antarctica, wherever you may be, you will be IN LOVE with the flavour of these exotic fruits!

Flavour: Exotic fruits

IN LOVE Emotion Drink, you are sure to like it, then a little bit more, then with a passion , UNTIL YOU ARE MADLY IN LOVE WITH IT!

- Check out the world of In Love by Emotion drink

- You can also find In Love by Emotion Drink in Decathlon stores and on decathlon.co.uk

Protein content of major food groups

- Meat, poultry, offal, cooked meats, fish, shellfish and seafood contain between 15 and 24g of protein per 100g.

- Fermented cheeses (Camembert, maroilles…) contain between 15 and 30g of protein per 100g

- Eggs: 13g per 100g

- Yoghurt and fromage frais: 5 to 8g per 100g

- Milk: 3.5g per 100ml

Protein-rich meats and their equivalents

The proteins provided by these are used for building muscle. They in fact provide the essential amino acids in ideal proportions. These are the proteins that are needed to renew cells, build muscle and bone cells, and therefore achieve muscle recovery.

Proteins and dairy products

Just like meats, dairy products contain effective proteins. In the same way, they help muscle recovery. The main proteins that make up milk are casein and lactoserum. They play an anti-catabolic and anabolic role. These components are perfect for effective muscle construction.

Vegetable proteins

Proteins can also be found in certain vegetables but they are often lacking in certain essential amino acids.

-       Dried fruits: 10 to 15g of protein per 100g

-       Bread: 7 to 13g of protein per 100g

-       Starches and pulses: 2 to 5g of protein per 100g

-       Fresh vegetables: 1 to 3g of protein per 100g

-       Fresh fruits: less than 1g of protein per 100g

For other articles on proteins:

Proteins

Proteins, simply speaking

The proteins in an athlete’s body

How to take proteins ?

Why take proteins?

Strength athletes:

Muscles are made up of a whole group of tight fibres one against each other. Contractile proteins are present inside the muscle fibres. These proteins have contracting and relaxing properties.

Endurance athletes:

When doing an endurance sport, demands are constantly made of muscles, which provoke micro-lesions that will alter muscle tissue. In response to these micro-lesions, muscles adapt by repairing muscle fibres thanks to amino acids, which are present in proteins.

When should you take proteins?

Strength sports

Depending on your goals, proteins can be taken before and after exercise. Before exercise the spread of amino acids stimulates muscle building and limits muscle destruction during exercise. After exercise the amino acids enable muscle repair of fibres destroyed during exercise.

Endurance sports

After exercise, the recovery phase starts. It is characterised with protein biosynthesis restarting. Protein biosynthesis occurs after exercise, and strongly depends on the availability of amino acids, which must be optimal to ensure the repair of proteins destroyed during exercise.

How much protein should I take?

In general, protein needs are covered with a protein intake of between 12 to 14% of overall energy supply.

The endurance athletes protein requirements are between 1.2 and 1.7 g / kg of body weight per day. These values can be varied according to the level of training.

The strength athletes protein requirements are between 1.3 and 1.5 g / kg of body weight per day. In the case of muscle mass development, the requirements must not exceed 2.5 g / kg of body weight,  for a period of no longer than 6 months and follow medical advice.

2/3 of intake must be provided by balanced diet intake and the last 1/3 can come from protein supplements.

Just as for endurance athletes, the experimental data available to date for strength athletes remains incomplete and does not demonstrate that consumption of amino acids is a factor leading to improvements in performance. There is no proof that proteins improve performance. However, muscle training and sleep are two important factors in muscle repair. The proteins protect and repair muscle.

(Summary of Afssa report)

How to take proteins?

Protein intake during the day is covered by everyday foods. Taking additional protein with the view to building muscles or for good recovery, can be done by using protein rich powders.

However at least 2/3 of protein intake must be covered by everyday foods, the remainder through supplements but not over 1g / kg of body weight per day in the form high biological value proteins. The carbohydrates and water intake must also be sufficient.

What happens when there is a lack of protein?

A lack of protein is rare when a diet is varied and well-balanced. It can happen when the food intake is low in essential amino acids and especially amongst the elderly, athletes, children during growth, pregnant women or breastfeeding. The signs of deficiency are when their is slowing down of growth, insufficient muscle growth, weight loss, low physical resistance, inadequate resistance to infectious illnesses…

What happens when there is excessive consumption of macronutrients?

An excessive intake of proteins generates excess urea (end product of protein destruction) that needs to be eliminated through urine. It is therefore important for training athletes who take lots of proteins, to ensure they hydrate properly so that there is no urea retention, which is toxic.

In theory, a high protein or amino-acids intake puts the liver and kidney under excessive strain. From a clinical perspective, it doesn’t appear that the kidney or liver suffer from excessive protein intake. However, it is well known that a significant protein intake stimulates urinary calcium excretion.

Are proteins used as energy?

The body does possess its own reserves of amino-acids, other than the structural and functional proteins. This is why, in the event of a need for energy in the form of amino acids during a long exercise period or in the event of the depletion of carbohydrates and lipid reserves, the destruction of proteins like albumin and haemoglobin in the liver or the muscles help to ensure the supply of amino acids. Given their quantitative importance to the body, muscles represent the biggest potential reservoir in amino acids.

Are proteins natural?

Proteins are natural and can come from several sources:

-       meats,

-       fish,

-       eggs,

-       dairy products…

Are proteins dangerous?

The recommended nutritional requirements in proteins indicates the intake required to cover the needs of different parts of the population. By respecting this intake, proteins are of no risk to the body.

However, an excess in proteins is not without its consequences, and must be done in association with a heath status check-up. As a matter of fact an excessive intake cannot be justified in terms of effectiveness and risks being a health hazard by increasing urinary excretion of nitrogen and calcium.

For which sports are proteins recommended?

For athletes, muscular proteins have a very important function. Proteins play an essential role in the structure of the muscle. It’s important to make a distinction between endurance and strength sports.

Endurance sports:
Long-duration exercise is likely to alter the muscles and tendons. Among runners, for example, the shockwave generated each time the foot hits the ground has a destructive effect due to its repetition. This phenomena stimulates muscular protein biosynthesis and allows the regeneration of damaged tissues.Therefore the need for protein is higher among athletes taking part in intensive, long and repetitive exercise. In France, the recommended dietary allowance for someone regularly practising endurance sports is 1.5 to 1.7g / kg / day.

Strength sports:
The aim for these athletes is to develop muscle mass and therefore to increase the amount of stored protein. In France, the recommended dietary allowance (RDA) for athletes regularly practising strength sports is a protein intake of 1 to 1.2g / kg / day if the person does not want to increase their muscle mass, and an intake of 2 to 3g / kg / day for increased muscle mass. However, the RDAs specify that this intake should not exceed 6 months, and that a medical follow-up is recommended.

The role of proteins in the athlete’s body

The body’s proteins are the structural and functional elements present in all of our tissues. It is impossible to draw up an exhaustive list of their uses. The lifespan of proteins varies, requiring the daily replacement of those that have been damaged and removed.

Structural role of proteins:
In the tissues, proteins help with their correct functioning. Examples of these include collagen, elastin and keratin. Collagen is the most plentiful protein in the body and plays a role in the elasticity of tissues.

Within cells, proteins also provide mechanical support. Cell shape is in fact directly linked to proteins.

Functional role of proteins:
The role of proteins is vital to different functions:

- For blood transport. Several chemical substances are transported around the body by being temporarily combined with a protein. For example, albumin allows fatty acids and certain vitamins to be transported, haemoglobin allows oxygen to be transported in the blood and myoglobin allows oxygen to be transported in the muscles.
- For coagulation
- For membrane transport. Proteins control the exchanges between the cells and the extracellular medium.
- As hormones, such as insulin, glucagon, etc.
- Enzymes are proteins that regulate the body’s reactions.
- As antibodies: They are made in the white blood cells to defend the body from foreign cells.
- For movement thanks to the contractile proteins in the muscles. Muscle contraction is due to the interaction between two proteins: actin and myosin.

Energetic role of proteins:
From a metabolic point of view, the amino acids can also serve as energysources. However, proteins cannot be regarded as a comparable energy reserve to carbohydrates and lipids. The use of proteins for energy in the body is relatively limited.

Proteins: weight gain

Proteins are important nutrients for people who do weight lifting. Proteins will help you gain muscle mass but only if you stick to the right training routine, have a healthy diet and if you rest enough between training sessions.
To gain muscle mass, we can talk about the Mass Gainer. This product comes as a hyper-energy drink which combines sugar and proteins.

The main goal is to increase body mass. It is especially suited for people:
- doing weight lifting
- wishing to gain body mass
- who have specific pathologies

As for weight lifting, there are 2 phases:
- 1^st phase: you gain weight
- 2^nd phase: you burn fat

Proteins: rebuilding muscle fibre

The role of proteins is to maintain and repair muscles. In order to achieve these two objectives, you can choose between a range of different protein powders.
These protein powders contain whey proteins, rich in BCAA, which are 3 amino acids perfect for resting phases between 2 weight lifting sessions.
These proteins’ main objective is to feed the muscle.

The different kinds of protein powders

MK protein : This protein is a concentrate of different proteins which all come from milk. A protein concentrate is the resulting product you get from a series of different filtrations. The aim of the first filtration is to reduce the lactose and fat content. The subsequent filtrations refine this by removing everything that is not protein from the product.
CW protein: This protein is made from an isolate of other proteins which all come from milk. It is a specific extraction process that enables protein to preserve its nutritional qualities by concentrating it and removing a large amount of lactose and fat.

These 2 powders aim to prevent muscle destruction.

Pure Whey protein: This protein is made from an isolate of proteins which all come from whey. Whey is a fast-acting protein, which makes it suitable for quickly supplying amino acids to muscles. Whey should therefore be consumed close to training sessions. Ideal intake time should be 30 minutes before the training session in order to provide muscles with the maximum number of amino acids while exercising, or right after the training session in order to help muscle rebuilding.
Soy proteins: This protein provides all the essential amino acids. This protein is not derived from animal sources and is therefore suitable for vegetarians.

The recommended protein intake for a regular athlete is 1.5g/kg of body weight per day. 2/3 of this intake must be provided by solid food and 1/3 can be provided by MK protein, CW protein, Pure Whey protein or Soy protein. On average, this intake corresponds to 2 shakers a day. Ideally, the first shaker should be taken several hours before the training session and the second just after training.

Protein products can be found as powders, out of the bottle liquids or protein bars.

Proteins: Definition

Proteins are large molecules made up of a specific combination of amino acids.

There are some which our body uses. They are provided either by food or by other ingested amino acids. The body does not have a supply of amino acids, so it has a constant need for them. If there is a lack of amino acids, the body and muscles will draw on the reserves in order to maintain the vital functions.

There are 20 amino acids divided into 2 groups:

Essential amino acids which are necessary for life. Our body does not know how to synthesise these, they must be provided through food. This is the most important group for muscle function.

Non essential amino acids form the second group. They can be produced by our body.

Different proteins

The body doesn’t know how to synthesise essential amino acids. This means that the body needs a balanced daily ration containing all the essential amino acids in an appropriate quantity.

In this respect, animal proteins are far more important than vegetable proteins. In fact, animal proteins contain all essential amino acids, unlike vegetable proteins.

In order to reflect the balance of amino acids in food, a classification has been established. It is the “biological value” of the proteins. The reference value is the value of the egg with a value equal to 100. Meat and fish have among the highest values (between 80 and 90) and vegetables have some of the lowest values (between 50 and 75).

Proteins: Difference in quality

The quality of the proteins ingested per day is far more important than the quantity. Proteins are not all equal in terms of quality. This is characterised by their essential amino acid content and their digestibility. We know that animal proteins are “superior” in terms of quality as compared with vegetable proteins, due to their composition of essential amino acids. Once there is a lack of amino acids, the body’s use of other amino acids will be limited in proportion to the shortfall.

Proteins: purpose

The amino acids which form proteins have 3 major roles:

Proteins have a structural role:
Proteins can be made up of between 10 and 2000 amino acids. There is therefore a multitude of proteins with varied functions: Muscle fibres, bone structure, the structure of our skin, hormone receptors, antibodies, enzymes… The structure of a protein is so specific that a small modification can alter its functions.

Proteins have a functional role:
Amino acids are the precursors of many important molecules (hormones, neuromediators). Some amino acids are also capable of stimulating protein synthesis, particularly in the muscles. Some amino acids are also involved in the immune system.

Proteins have an energetic role:
Amino acids provide 4kcal/g. During endurance sport they are only used as a source of calories in the event of a lack of glycogen. A sufficient supply of carbohydrates during prolonged exercise avoids the use of proteins as energy fuel.

In cold weather, the main principles are:

• Don’t get cold;
• stay hydrated;
• give your body enough energy.

Sport & Cold: Do you need warmer textile in winter?

To protect yourself from the cold you mustwear the right clothing and ensure you protect your extremities because they will be the first to suffer in winter conditions.

As a matter of fact the cold firstly affects your extremities. Body cooling means blood flow to the extremities falls dramatically. You can use Aptonia hand and feet warmers to protect fingers and toes from the cold.

Sport & Cold: Do you need to drink more in winter?

Even in winter, it’s important to drink regularly. Often when it’s cold, you don’t necessarily feel quite as thirsty. And that’s the trap! However, your body sweats as much in winter as it does in summer. Also, cold air holds less moisture than warm air, which increases water loss from the respiratory tract.

Athletes practising in cold weather need to remember to drink regularly. To avoid dehydration, take a mouthful of energy drink  every 10 minutes or so.

Remember also that if you do sport indoors, the heating can often be set too high, which speeds up dehydration.

Sport & Cold: Should you eat more fatty foods in winter?

“The most appropriate foods for cold temperatures are those that promote muscle activity, which contain carbohydrates. If an athlete is wearing the right textile, they don’t need any fat, providing they have eaten correctly and stay active” according to Denis RICHE, a French micronutritionist.

You must meet the required energy needs, in other words you must satisfy the quantity of energy that’s essentially meets an individual’s energy expenditure. To do so, increase the level of carbohydrates whilst keeping fat intake to a minimum.

 Start of the sports season: Adopt a balanced diet

A balanced diet is not built on a single meal or a day but several days or even weeks. There are consequently no forbidden foods or miracle foods. Eating well means adopting a varied and balanced diet, that is, eating everything in the right quantity:

-         5 fruits and vegetables / day

-         3 dairy products / day

-         Starchy foods at every meal

-         1 to 2 meat, fish or egg-based dishes / day

-         Reducing fat

-         Reducing sugary products

-         Reducing salt

-         Plenty of water during and between meals.

Start of the sports season: Drink plentifully

Water is a key requirement for ensuring our good health. Drinking is essential when practising physical activities. One must drink before, during and after exercise. Above all, don’t wait to feel thirsty before drinking as the onset of the feeling is delayed. When you feel thirsty, the body is already getting dehydrated.

Poor hydration can lead to fainting, cramp, stomach aches… And good hydration helps you recover properly.

Start of the sports season: Listen to your body.

Restart sports progressively to avoid injury and, above all, to avoid getting discouraged. The aim is to be regular, which will ensure that your exercise is effective and help you improve properly.

Your exercise should help your body re-adapt to the sport and should be relaxed and free of stress.

When you feel a drop in performance levels, this does not necessarily mean that you lack training, rather that you have trained a little too hard. Fatigue is a good sign of saturation and training too hard can lead to injuries.

Final word of advice before restarting sports: Don’t forget to recover you want to avoid fatigue and muscle pains and, above all, if you wish to get back into training as quickly as possible.

Question n°1 “Sun protection & you”: Is sun cream sufficient to protect you from the sun?

You should use sun cream, in sufficient quantities, suitable for your skin type, your activities and re-apply regularly but you must also:
- protect yourself by wearing clothes and sunglasses,
- avoid being in the sun during 12 and 4 pm
- expose yourself progressively to the sun

Question n°2 “Sun protection & you”: Am I protected from UV rays under a parasol?

On the beach or in the mountains, the sand or snow have high reflective capacity. In general, even when under a parasol, you should apply sun protection that’s suitable for your skin type.

Question n°3 “Sun protection & you”: Can I tan even with sun cream?

Using sun protection and exposing yourself reasonably in the doesn’t prevent you from tanning; it especially enables you to tan progressively and protects you from the health risks linked to UV rays.

Question n°4 “Sun protection & you”: Is my skin better protected if I am tanned?

Whether you have tanned skin or fair skin, the sun is just as dangerous. Therefore you should still apply a sun cream that is suitable to your skin type and level of tanning.

Question n°5 “Sun protection & you”: Are you more exposed on the beach than in the mountains?

Exposure in the mountains is in the extreme exposure category, especially at altitude. In winter, the snow acts like a mirror and reflects the sun’s rays.

Question n°6 “Sun protection & you”: Am I protected in the water?

Water doesn’t protect you from the sun’s rays. Water has a high reflection capacity that exposes the face and parts of the body above water to UV rays even more.

Question n°7 “Sun protection & you”: Hydrate your skin to stay tanned, true or false?

Exposure to the sun dehydrates the skin and causes it to dry up. Hydrating your skin allows to keep a uniform tan for longer.

Question n°8 “Sun protection & you”: Should you prepare your skin using a sunbed?

No! Sunbed mainly emit UVA, which causes premature ageing and skin cancer. According to Health Canada, they expose you to a radiation that is two to five times greater than that of the sun.