#360fit: Manal shares her top health tips

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Manal Rostom made history earlier this year becoming the first Egyptian woman to complete the China Wall Marathon.

Manal, a Les Mills RPM Instructor, Nike Trainer and Nike Run Club coach in Dubai, finished the 42km race in 6hr 24 minutes.

An active part of the running community in the UAE, Manal shares her top tips for those looking to keep fit and healthy.











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#360fit: Four key supplements to take every day

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With the summer approaching, everyone is looking to achieve the best results from their training in order to get in the best possible shape.

Diet is an integral part of helping you achieve these goals, but if you are serious about training and recovery, the purchase of supplements can assist with this.

The supplement market is awash with different products and brands, but which ones actually help with your day-to-day training?

Here, Sport360 have chosen four that will assist your training and physique this summer!

PROTEIN

The most commonly-bought supplement, whey protein helps in the production of muscles and enhances recovery. Without the intake of protein, our body wouldn’t recover as quickly and could therefore lead to injury.

This doesn’t mean you have to buy whey protein – tuna, chicken and lots of natural foods contain high amounts of protein – but if you want quick fuel post-gym then this supplement should be high on your shopping list.

WHEN IS THE BEST TIME TO TAKE IT?

It is advised to drink a protein shake directly after a workout to help recovery and build muscle. It’s also recommended to drink a shake before bed, as the protein in your muscles depletes slowly during the night.

RECOMMENDATION: Optimum Nutrition Gold Standard Whey Protein or BSN Syntha-6.

Whey Protein.

Whey Protein.

CREATINE MONOHYDRATE

One of the supplements that comes under much scrutiny, creatine helps increase the intensity of your workout and the development of muscle mass.

Listen to Dr. Rick Kreider, one of the world’s leading experts on creatine, speak on Sports Coach Radio and you’ll quickly realise the benefits of the supplement and it’s value in reducing muscle fatigue and injury.

WHEN IS THE BEST TIME TO TAKE IT?

Take one spoonful with water straight after the gym or first thing in the morning. You can also add a serving of creatine (5 grams) to your protein and mix it together to save drinking two separate shakes.

RECOMMENDATION: Myprotein, Optimum and Allmax brands are among the best.

MULTI-VITAMINS

A crucial part of your daily diet, multivitamins provide all the essential vitamins needed to feel active.

One of the positives from having a multi-vitamin each day is its ability to boost the immune system. The B-Complex vitamins and vitamin C will have your body operating at peak performance.

WHEN IS THE BEST TIME TO TAKE IT?

Consume one capsule during your breakfast. If you don’t like swallowing capsules, then buy dissolvable tablets in any health shop.

RECOMMENDATION: Opti-men or Pharmaton.

Multivitamins.

Multivitamins.

FISH OILS

One of the healthiest dietary supplements available on the market, fish oils are important in preventing heart disease and aiding skin care to have you looking and feeling good.

The omega-3 fatty acids bolster the immune system and reduce inflammation in the blood and tissues.

WHEN IS THE BEST TIME TO TAKE IT?

Take between 1 and 3 soft gels a day. If you don’t like swallowing big tablets like multivitamins then consider fish oils as a potential purchase.

RECOMMENDATION: Any brand. The cheaper the better.

Fish Oils.

Fish Oils.

* All products are available at health stores around the UAE or NutritonSouq.com

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#360fit: Glorygirlfit’s top tips to train in hot UAE weather

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And who is better placed than Nadine, an Active Life Coach and fitness fanatic – one of the fittest women working and living to Dubai – to help you get in shape.

In this video, she tackles the question many people ask in the UAE – how do I train outside in hot weather?

Nadine says there’s no excuses and offers her best advice to make sure you can enjoy an outdoor workout.

And…if you’re not already (!), follow Nadine on Instagram, click here.










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