Tamara Makar

IFBB Pro Athlete

As a newly qualified sports and exercise nutritional advisor…

Posted on July 18, 2016 by Tammy

Getting some nutrition and training plans done for my clients. When it comes to nutrition I always favour a pro thyroid / pro metabolic approach and include an ‘avoid’ food list that promotes inflammation and therefore slows down thyroid production and metabolism. The main aim in every diet is to keep your metabolism high. An overall hormonal balance is very important and it is achievable with the right nutrition.

The right type of foods at the right time can mean success or failure in performance or weight loss.

I am available for nutrition consultations and bespoke Nutrition plans and training plans, 121 and online training, contact me on hello@tamaramakar.me or KIK: tamaramakar

#tamaramakar #nutrition #diet #coach #nutritionadvisor #worldchampion #onlinecoaching #prothyroid #prometabolic #thyroidhealth #coaching #followme

Vitamins and minerals

Posted on May 8, 2016 by Tammy

Vitamins and minerals you need for your body to function properly.

Generally you can get all your vitamins and minerals from your diet, but there are certain cases when you need to supplement:

If you are vegetarian,
Eat a diet that’s limited because of food allergies and intolerances,
Or if you have a disease or condition that doesn’t allow you to digest or absorb nutrients properly.

Otherwise whole foods are a lot better sources than supplements as whole foods also contain a variety of nutrients your body needs – not just one. They also contain fibre that is important for digestion and they also contain phytochemicals that may help protect you against cancer, heart disease, osteoporosis or diabetes.

Fat soluble vitamins:
Vitamin A / beta carotene
Helps with healthy vision, bone and tissue growth and reproduction. Vitamin A and thyroid are closely related. A deficiency in either can precipitate a deficiency of the other and ideally should be balanced. In too large amounts, however, vitamin A can suppress the thyroid and depress levels of other fat soluble vitamins – especially vitamin D.
Foods: liver, egg yolks, milk

Vitamin D / calciferol
Often called the sunshine vitamin because your skin produces it after being exposed to ultraviolet rays from the sun. It helps your body absorb calcium that is responsible for the normal development and maintenance of healthy teeth and bones.
To get vitamin D you need either sunlight or supplementation.

Vitamin E / tocopherol
It is an antioxidant that protects red blood cells and may play a role in immune function, DNA repair and other metabolic functions. It is also called the ‘anti-sterility’ vitamin as it opposes estrogen.

Water soluble vitamins
Vitamin C / ascorbic acid
It’s an antioxidant that maintains healthy tissue and helps the body absorb iron. Also plays a role in wound healing, reducing stress and making one less susceptible to food allergies.
Foods: orange juice, ripe fruits

Vitamin B3 / niacin
It is one of the 8 B complex vitamins that helps your body convert food to energy. It also helps with blood circulation and improved blood cholesterol levels.

Vitamin B6 / pyridoxine
It is needed to help your body use protein, form red blood cells and maintain brain function. It facilitates amino acid utilisation, aids in calcium metabolism, supports the liver and helps regulate the facilitation and use of glycogen.
Foods: liver, egg yolk, milk

Vitamin B9 / folate / folic acid
It is important in red blood cell formation and for healthy cell growth and function. Very important during pregnancy for the developing fetus.

Vitamin B12
It has an essential role in red blood cell formation, cell metabolism and nerve function.

About minerals in the next post.

Superfoods

Posted on April 26, 2016 by Tammy

Superfoods have the ability to tremendously increase the vital force and energy of one’s body. They are an optimal choice to improve overall health:

boost the immune system,
elevate ‘feel good’ hormones, such as serotonin,
enhance stamina,
cleanse and fight free radicals,
lower bloating and inflammation.

Cacao – raw chocolate:

Is the highest antioxidant food on the planet. Number 1 source of antioxidants, magnesium, iron, manganese, and chromium. It is also high in theobromin (cardiovascular support) and anandamide (‘feel good’ chemical). Raw chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.

Goji berries (wolfberries):

It contains 18 kinds of amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, B and E vitamins, and many other nutrients.

Maca:

Increases energy, endurance, strength and libido.

Hemp seeds (eaten raw):

Contains 33% pure protein, and is rich in iron, amino acids, Vitamin E as well as Omega 3 and GLA.

Spirulina:

Provides a wast array of minerals, trace elements, phytonutrients and enzymes.

Bee products (pollen and honey):

Bee pollen contains nearly all Vitamin Bs, especially Vitamin B9 (folate), and all essential amino acids.

Honey in its raw, unfiltered and organic state, is rich in minerals, antioxidants, probiotics, and enzymes.

Camu berry:

It is the highest Vitamin C source on the planet. Great for rebuilding tissue, purifying blood, and enhancing immunity and energy. It is one of the best anti-depressants, immune building and eye-nourishing superfoods in the world.

Sea vegetables:

Rich in life-giving nutrients drawn in from the ocean and sun, sea vegetables help remove heavy metals, detoxify the body of radioactive iodine, provide numerous trace minerals, regulate immunity and decrease the risk of cancer.

Seaweeds are excellent for thyroid, immune system, adrenals and hormone function.

Medicinal mushrooms:

High in polysaccharides and immune-enhancing components, medicinal mushrooms like Shiitake and Reishi, are one of the most intelligent adaptogenic superfoods on the planet.

Cruciferous vegetables:

Such as broccoli, brussels sprouts, cabbage and cauliflower are high in antioxidants, and sulphur, which enhances the body’s production of glutathione.

How much calories do I need?

Posted on April 17, 2015 by Tammy

Constant question from athletes that how much calories they need, especially when they start cutting for a competition.

Usually my first question is: how much are you eating now? Simple question, but not everyone can answer. My experience – especially here in Egypt – that people don’t know how much they’re eating. Food is not measured, it’s all just guessing.

First of all you need to know how much you’re eating. You should know your macros: how much protein, carbs and fats you’re taking on a daily basis. If you’re offseason, at least a ballpark number. If you’re in contest prep, then it should be more accurate.

During contest prep the main aim is to get rid of the fat while maintaining the muscle. That means your protein intake has to be high enough to keep the muscle and your carb intake low enough to lose the fat.

The caloric intake is different for everyone. It depends on several factors: how much lean mass you have, how much you weight, how often you work out, what lifestyle you live (sedentary or active), even what job you do! Therefore a generic nutrition plan will not work for everyone.

General rule is that if you want to maintain muscle you need to eat 1 gr of protein for every 1 lb of lean mass you have. Meaning: if your competition weight is 70 kg (154 lbs) then you need to eat at least 154 gr of protein a day.

In regards to carbs it depends on the factors I’ve mentioned above, plus your body type, your insulin sensitivity and therefore your metabolism. If you have high metabolism, chances are you have low insulin sensitivity therefore you need more carbs. If your metabolism is slower, you need less carbs.

How you can increase your metabolism while dieting: eating small portions of food on a regular basis is one way to increase metabolism. The other way is to increase your physical activity by doing cardio. When doing cardio make sure you always have enough protein in your body to prevent fat loss. Supplementation of amino acids and BCAAs is essential when cutting.

The fat intake depends on your carb intake. Generally speaking if you are low on carbs, you need higher fats, if you’re relatively high on carbs, you need to be on low fat. Fats should be healthy fats, definitely not trans fats. Healthy fats include: fish, salmon, nuts and seeds to name a few. Transfats come from mostly fried foods and a lot of other ‘snacks’ from the shelves of a supermarket (crisps, or any junk food really).

So be careful with what and how much you eat when your main aim is to lean out.

Personalized nutrition and training plans and online coaching are available: hello@tamaramakar.me

Soon: private coaching is coming in Cairo. Contact me for details!

The different body types – mesomorphs and endomorphs

Posted on March 9, 2015 by Tammy

When you first start going to the gym, any changes you make to yourself: your nutrition or just working out will show results because you’re changing your routine. If you pair your training with a solid nutrition plan or just clean out your diet you will see even better results. In the gym, whether you do resistance training or cardio, start with a steady pace, let you body adjust and recover. Start with 2-3 days a week and gradually work it up to 4-5 days a week. You will see and feel how much time you need to recover. Your recovery time will heavily depend on your nutrition and your rest time though. If you’re not eating the right food your recovery will suffer.
The right food could be different for everyone. Something that works for someone might not work for the other. It also depends on your body type – as I said that in my previous post.
I’ve talked about the ectomorphs – the hardgainers – in my previous post.

Let’s see what the characteristics of a mesomorph:
Those are the people who don’t have to put much effort into their diets or training, they naturally have an athletic physique. They put on muscle (and fat as well) easily but they lose fat easily, too. They have well defined muscles, round muscle bellies – the best body type for bodybuilders, but for any athletes really. The best advise for them is to have more discipline. If they paid more attention to what they’re doing in the gym or what they eat, they could take their physiques to a completely different level easily.

The endomorphs are the people I talk to most: the people who put on fat very easily and have a hard time losing it. They have slow metabolism, they are soft and round, usually short and stocky. They put on muscle easily though so it’s not too bad for an athlete if they have the discipline to eat right. Endomorphs also need cardio all year around to keep in shape. They usually have insulin resistance to an extent therefore they really need to know when, how much and what type of carbs to eat to turn it to their advantage.

Personalized training and nutrition plans are available, contact me for details: hello@tamaramakar.me

The different body types – ectomorphs

Posted on March 9, 2015 by Tammy

When it comes to training and nutrition, it is very important that you know your body type. The different body types need different nutrition and they respond to training in different ways.

There are 3 different basic body types:
* Ectomorph
* Mesomorph
* Endomorph

Generally people are not just one clear type, but a combination of 2 or sometimes even all 3 body types.
Let’s look at these body types one by one:
Ectomorph – the hardgainer
Characteristics:
* small frame
* small joints
* usually tall with small waist
* very low bodyfat
Ectomorphs usually lose weight very quickly if they skip meals or their caloric intake is too low. They have very fast metabolism, they burn up everything quickly.
Ectomorphs are hyperactive, therefore if they want to put on some muscle they need to slow down, and get some extra sleep/rest. They need to reduce stress – don’t we all? They definitely have to avoid overtraining. They respond best to brief workouts and they have to allow plenty of recovery between training sessions.
Generally they don’t need to do much cardio, and they should really keep that to a minimum. They should make an effort to keep their caloric intake high with a moderately high carb intake and never miss a meal. Using additional supplements is highly recommended for ectomorphs to help gain and keep muscle.

Personalized nutrition and training plans are available, plese contact me for details: hello@tamaramakar.me

About Leptin

Posted on March 9, 2015 by Tammy

Leptin is the ‘satiety’ hormone produced by fat cells and it helps regulating energy balance by inhibiting hunger and it controls your metabolism. Leptin acts as the ‘opposite’ of ghrelin hormone (see my previous post).
How much leptin is released from the fat cells depends on how much fat there is: the more fat you have the more leptin is released.
Simply put: When your leptin levels increase, your brain sends a signal that you’re ‘full’ and your metabolic rate increases because of this signal. When leptin levels decrease, your brain sends a signal that you’re no longer ‘full’ and your metabolic rate decreases. The longer your body is in calorie deficit (hunger) the lower your leptin levels decrease and your metabolic rate slows down.
If you constantly eat above your maintenance calorie levels, you can become leptin resistant. The more leptin resistant your body becomes, the more fat you will store as your body will not be able to distinguish if your body fat levels are too high and the leptin receptors are desensitized.
How to maintain normal leptin levels:
* try and stay lean,
* don’t go on for too long to bulk,
* when you feel your metabolism slowed down, include a cheat meal/day. The excess calories will kickstart your leptin production (but only if you had calorie deficit beforehand for some time).

Personalised nutrition plans are available, contact me for details: hello@tamaramakar.me

Dehydration – water retention

Posted on February 21, 2015 by Tammy

Your body dehydrates if your fluid intake is less than what your body puts out. You lose fluids by breathing, sweating, exercising, urinating, vomiting etc so when your body doesn’t have enough fluids to carry out its normal functions, you get dehydrated.

The common causes of dehydration are: vigorous exercise or exercising in hot weather, diarrhoea, vomiting, fever or excessive sweating. It is very important to replace any fluids that you’ve lost before you get dehydrated.

The symptoms of mild dehydration are:
* thirst
* dry sticky mouth
* sleepiness or tiredness
* decreased urine output
* dry skin
* headache
* constipation
* dizziness

When the colour of the urine is darker, it can be an indication that you’re getting dehydrated.
What to do? Increase the fluid intake! Pay attention when the hot weather comes that you need to drink enough water throughout the day. When you exercise, always drink water to replenish the fluids you lose by sweating.

It’s worth mentioning that sometimes water retention can be an indication that you’re not drinking enough fluids. When you drink less water than what you put out, your body is trying to balance it by retaining some water to prevent dehydration. When you experience mild dehydration what you need to do is start drinking more water slowly to replenish the lost fluids.

This is not the only cause of water retention though. It could be just as simple as having too much salt, spices or sugar in your diet.

Ghrelin – the hunger hormone in a nutshell

Posted on February 17, 2015 by Tammy

Ghrelin is produced by ghrelin cells which are found in the stomach, lungs, pancreas and kidneys. It is a hormone that regulates hunger. When the stomach is empty, ghrelin is released. When food is eaten ghrelin secretion stops. Ghrelin increases appetite, increases food intake and promotes fat storage.
Ghrelin also promotes the release of growth hormone from the pituitary gland which breaks down fat tissue and helps building muscle tissue.
When people go on ‘yo yo’ diets – extreme calorie cutting diets, the weight they lose during dieting comes back on quick when the diet stops. One of the reasons why this happens is because the ghrelin levels are dramatically increased. The hormone levels stay like that for some time after the diet has stopped. The body reacts as if it went through starvation – which effectively it did, and to protect itself from future starvation it produces more ghrelin. In layman terms: you go on an extremely low calorie diet to lose weight. Your ghrelin levels increase so you feel more and more hungry. You are effectively starving on the diet to lose weight, and when you finally stop the diet, the body – to protect itself from further starvation – produces more ghrelin. Because you stopped the diet you go back eating normal and because you feel hungry you eat more and more – hence you put more weight back than what you’ve lost.
Ghrelin levels are primarily regulated by food intake. Levels of ghrelin increase when fasting (with increased hunger) and are lower in people with higher bodyweight than in lean people.
The different nutrients effect differently the release of ghrelin: protein and carbs slow down the production of ghrelin to a greater extent than fats – eating protein and carbs will make you feel fuller.

A calorie is NOT a calorie – Part 2

Posted on February 16, 2015 by Tammy

The thermic effect of food shows how much calories your body uses for digesting and processing the different macronutrients. The thermic effect of the different macronutrients is different. There is no exact numbers, researches show slightly different numbers, but the ballpark numbers are:
Protein is around 20-35%
Carbs 5-15%
Fats 0-5%
What does this mean? If you eat 200 kcal of protein, 40 – 70 kcal your body will use just to process and digest protein. So effectively you’ll only get about 65 – 80% of the protein you eat. For carbs it’s between 75 – 95% and for fats it’s 95 – 100% that the body will get.
It is very important if your goal is to build more muscle and you’re a hardgainer (ectomorph). Your body burns off an excessive amount of calories as heat because of your metabolism being inefficient. You need to make up for it in your nutrition. Since protein has up to 5x higher thermic effect than carbs or fats you should add more carbs or fats into your diet.
Body composition is another important factor here because the leaner you are, you show greater thermic effect.
The thermic effect of food is also higher post exercise. So if you’re a hardgainer, you should consider adding more calories (predominantly from carbs and fats) into your nutrition outside of the post workout window.