Gauri Murthy Nutrition Academy

15/08/2018

[ENTRY FREE*] Cracking the Nutrition Code : Understanding the new
Science of Nutrition
A Talk by Gauri Murthy

Nutritionist Gauri Murthy is regarded by many as the pioneer of sports nutrition training in India. On 25th Aug 2018, Gauri will be at Redcage, Bangalore delivering a talk aimed at helping you understand the core concepts of modern nutrition better. The talk will be followed by a Q&A session.

WHO SHOULD ATTEND : Fitness enthusiasts, athletes & individuals looking to understand and apply modern nutrition concepts

FOR REGISTRATIONS :
*Entry is free, but by prior registration only - please call us on 96863 32555 OR 2574 3995 or email us on info@redcage.in

ABOUT GAURI MURTHY :
Gauri Murthy is the founder of the Gauri Murthy Wellness and Sports Nutrition Center (Mumbai) & the Gauri Murthy Nutrition Academy (Mumbai).
She is considered by many as the pioneer of sports nutrition training in India.
A passionate advocate of scientific nutrition, Gauri is well known for her comprehensive, research-driven approach both in her nutrition courses and nutrition programs.
Her clientele includes national and international athletes, leading sports nutrition brands, models, actors, film personalities, and a wide range of fitness enthusiasts from within and outside India.

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Stay tuned to our page for more updates on the same.

Gauri Murthy is a renowned wellness and sports nutrition specialist with 14 years of experience in consultation, counselling and teaching.She founded the Gauri Murthy’s Nutrition Center and the Gauri Murthy’s Nutrition Academy co-located with Vasuki Fitness, the leading Nutrition outlet in Mumbai.
Her clientele includes film personalities, individuals from the modelling and acting industry, competitive athletes, bodybuilders, and a wide range of fitness enthusiasts from within and outside India.
She has also been a speaker at various scientific conferences and television talk shows, and her articles have been published in leading fitness magazines and newspapers.
In the fitness industry and with all her clients, her name is synonymous with Quality and Credibility.

03/01/2016

THIS NEW YEAR – IGNITE THE FAT LOSS FIRE WITH CARNITINE!!

It’s that time of the year again!! To be optimistic, ambitious and blissfully forget all our “cheats” and weak moments of the year and make big New Year resolutions to get into fabulous shape in 2016!! (Especially with messages of “feel 20 & look 16” doing the rounds)!!
But before you hit the gym and go crazy in trying to double/triple your workout intensity in a day, be smart and simply increase your fat-burning intensity instead!!

CARNITINE TO SPARK YOUR FAT-BURNING INTENSITY
L-Carnitine is naturally present in almost every cell of our body as the “fat-transporter” that ferries fatty acids into our cells’ powerhouse (the mitochondria) to spark off increased fat-burning and energy production.
In fact, without carnitine, we would not be able to burn fat at all!
It jump-starts fat loss, boosts our body’s metabolism and fat-burning capacity, and fuels all our aerobic activities.

Carnitine is made from two amino acids lysine and methionine in our liver and kidney, and is highest in tissues that use fats for energy: heart, skeletal muscles, s***m (and brain).
Hence, carnitine is also found in animal foods, especially animal muscle such as red meat (e.g. lamb & beef).
However, even in vegetarians, our body produces sufficient quantities of carnitine – except in certain medical conditions of carnitine deficiency.

NOT JUST A FAT BURNER!!
Carnitine is also a treasure of surprising benefits for performance and health!
1) For Marathon Runners and Endurance Athletes:
Carnitine not only increases our endurance (and our VO2max) with greater fatty acid oxidation, but also spares glucose (carbs) from getting depleted – preventing hypoglycemia and muscle fatigue.
It may also reduce muscle soreness and improve muscle recovery.
2) For Fitness Enthusiasts:
Other than fat-burning and energy production during exercise, Carnitine also helps reduce fatigue and stay energetic and active throughout the day (especially if combined with CoenzymeQ10 supplements).
It also acts as an antioxidant that fights free radicals and prevents cell damage.
3) For Cardiovascular Health:
Carnitine helps increase blood circulation in persons with poor blood supply due to artery narrowing or blockage, and helps reduce any pain during exercise (especially leg pain when walking or running).
It may also help improve heart health, reduce symptoms of angina (chest pain) and help people to recover and exercise after angina or heart attack.
4) Protection for Nerves in Alzheimer’s disease and Diabetes:
Acetyl-L-Carnitine (a form of carnitine produced in the body) is a precursor for acetylcholine, a neurotransmitter that is beneficial for healthy brain function, memory and mood.
Hence, Acetyl-Carnitine may help reduce nerve deterioration and slow down the progression of Alzheimer’s disease. It may also help diabetics to reduce pain and increase feeling in the nerves damaged due to high blood sugar levels. It may also improve memory in the elderly by delaying age-related deterioration.
5) For Male Fertility:
Carnitine plays a crucial role in fuelling s***ms to help increase s***m count and motility.

WHICH CARNITINE TO SUPPLEMENT?
There are 3 types of Carnitine supplements, available either as liquid or capsules.
a) L-Carnitine is the most widely available and least expensive form of carnitine. It is also stable as a liquid supplement.
b) Acetyl-L-carnitine (also known as ALCAR) is the only form of carnitine that can cross into the brain and provide neuro-protective benefits (such as in Alzheimer’s disease).
c) Propionyl-L-carnitine is the form of carnitine that may be supplemented (alone or combined with acetyl-L-carnitine) to improve blood circulation in cardiovascular diseases.
Note: L-Carnitine is the natural, biologically active form of carnitine while D-Carnitine is inactive. Hence, D-carnitine supplements must be avoided.

DOSAGE OF CARNITINE
For fat loss, energy and endurance, dosage of L-Carnitine (available as liquid or capsules) ranges from 1gm to 3gm daily. This may be taken before exercise and in divided doses during the day, for example: 1gm x 2-3 times a day (or 1.5gm x 2 times a day).
Acetyl-L-carnitine (available in the form of capsules) can be supplemented 500mg to 2gm per day.

However, in case of medical conditions, it is advisable to check with the doctor before supplementing carnitine. While carnitine may protect against the side effects of certain medications, it may interfere with the action of few others.

This is an original article written by Dr. Gauri Murthy
© 2016 Gauri Murthy’s Nutrition Center

25/11/2015

GET YOUR FAT LOSS GOING WITH GARCINIA!!
After the week-long Diwali celebrations and gorging on sweets and fried delicacies, we are sadly back in reality and back to the same old daily routine. But one thing is just not the same! Clothes don’t seem to fit anymore and we can see the tell-tale signs in the mirror – the extra “tyres” and “love handles” that we packed on!!

In this 4-part series, we bring you the Four Pillars of natural Caffeine-free Fat loss supplements:
1. The Fat Loss herb Garcinia cambogia;
2. Our Body’s Fat-burning metabolite L-Carnitine;
3. The Insulin sensitising mineral Chromium; and
4. The Natural Fat storage-blocker CLA (Conjugated Linoleic acid)

DID YOU KNOW?
Garcinia cambogia, which has recently become so popular in Western countries as the “miracle weight loss supplement”, is actually a tropical tree that grows in India (and other tropical countries in South-east Asia and Africa) – also in the forests of our very own Western ghats!! Its fruit looks similar to a tiny pumpkin.
Known as “Malabar tamarind” in the west coast of South India, the Garcinia fruit is too acidic to be eaten raw but its dried rind can be used in place of tamarind or lime for adding sour flavour to curries.
In fact, we are all quite familiar with its cousin, Garcinia indica, better known as “kokam”, which also grows along the Western ghats and is a common souring agent especially in Goa, Maharashtra and Karnataka.

HOW DOES GARCINIA CAMBOGIA HELP IN FAT LOSS?
The Garcinia cambogia fruit contains a powerful fat-loss ingredient called “Hydroxy-citric acid (HCA)”, which blocks the ATP citrate lyase enzyme, which is involved in the conversion of excess carbohydrates to fat.
This helps to divert more carbs to the glycogen stores, helping in better energy reserves and better satiety.
It’s appetite suppressant effect is also due to an increase in levels of the neurotransmitter serotonin.
Garcinia also helps increase fat burning by interfering with another enzyme involved in synthesis of fats; and by increasing thermogenesis.

OTHER BENEFITS OF GARCINIA CAMBOGIA
Garcinia cambogia also has many other health benefits:
1) It helps lower cholesterol and triglyceride levels, by reducing synthesis of fatty acids and cholesterol.
2) It may also help reduce sugar levels. Hence, care must be taken to limit its dosage in case of diabetes and any cholesterol-lowering medication (e.g. statins).
3) Garcinia may also be helpful to endurance athletes such as marathon runners to spare glycogen stores, and burn fat rather than carbs as a fuel source.
4) It may also help improve digestive health, and it also has anti-bacterial effects for food preservation.

SUPPLEMENTING GARCINIA
Garcinia cambogia supplements are commonly available in capsules and contain the Garcinia fruit extract, which must be standardised to at least 50-60% HCA.
Recommended dose: 1500mg of Garcinia (containing 60% HCA i.e. 900mg HCA) divided into 2-3 doses x ideally taken 30-60 minutes before the primary carb-containing meals of the day.
Dosage can also go upto total 1500mg of HCA.
For best results, Garcinia can be used in combination with:
a) Chromium, which further helps to divert carbs from fat store into muscle glycogen stores; and
b) Carnitine, which further accelerates fat burning.

30/01/2015

Watch an MMA athlete train and you enter a different zone – a zone where the body has no boundaries, where pain is not an option, and the only thing in sight...

30/01/2015

SUPPLEMENT STACKS TO STAY ANABOLIC
For the Hardcore MMA Athlete

Watch an MMA athlete train and you enter a different zone – a zone where the body has no boundaries, where pain is not an option, and the only thing in sight is your next set or your next fight! It takes sheer willpower to get through the multiple rigorous sessions a day, with very little time for recovery. But willpower can only get you this far!
Right nutrition is the key to become a champion!!

Every MMA fighter has three critical nutritional goals. To achieve them, he/she must stack the right supplements to vanquish any post-training catabolism and be in a constant state of anabolism and growth.
1) GOAL: TO MAXIMISE POWER & STRENGTH
The formula to maximise power is to combine anabolic supplements of Protein + Creatine + Natural Testosterone-boosters. Along with the protein supplements, the total protein requirement must be met with 2-2.5 gm of high quality protein per kg of lean body weight. However, it must also be combined with good quality complex carbs and divided into 6-7 meals a day.
ANABOLIC SUPPLEMENT STACK:
a) Lean Muscle Gainer – a combination of whey & casein proteins with complex carbs in a 1:1½ or 1:2 protein-carb ratio for sustained energy and amino release throughout training
b) Pure Whey – pure whey protein isolate (or a mix of whey concentrate & whey isolate) for highest protein quality and fastest absorbed protein after training
c) Pre-workout Creatine-Nitric Oxide booster (with or without Caffeine) – Specialised formula of advanced form of creatine along with arginine and other amino acids to boost power, muscle pump and energy levels during training. May also contain caffeine and other stimulants.
d) Pure Creatine – Advanced form of creatine (e.g. creatine ethyl ester, creatine malate, creatine nitrate) or basic creatine monohydrate for best creatine absorption post-training
d) Test-booster – Natural Testosterone-booster with Tribulus terrestris and/or other herbals to increase total testosterone or free testosterone and/or reduce estrogen action.

HOW TO USE?
Pre-training:
45 mins before training: ½ serving Lean Muscle Gainer in water or milk
10 mins before training: 1 serving Pre-workout Creatine-Nitric Oxide booster in 300-500ml water
Post-training:
Immediately after training: 3gm Advanced Creatine (or 5gm Creatine monohydrate) with Glucose (or Sports drink) in water
15-20 mins after training: 1-1.5 scoop Pure Whey in water
During the day:
With meals: 1 serving Test-booster containing 1500mg Tribulus terrestris along with other ingredients

2) GOAL: TO ACCELERATE RECOVERY
Strong rapid recovery is vital for an MMA athlete to endure multiple training sessions a day. Daily repeated doses of anti-catabolic amino acids and antioxidants build a solid foundation for the body to recover from one rigorous training to the next.
ANTI-CATABOLIC SUPPLEMENT STACK:
a) Branched Chain Amino Acids (BCAA) – 2:1:1 ratio of the three BCAAs Leucine, Isoleucine and Valine (usually available as a flavoured powder) to boost energy during intense rigorous exercise, and boost anabolic recovery after training.
b) Glutamine – Pure L-Glutamine powder as a powerful anti-catabolic that fights the stress hormone cortisol to prevent muscle loss and speed up recovery.
c) ZMA – Zinc Magnesium Aspartate in a specific combination giving 30mg Zinc and 450mg Magnesium for improved sleep, faster recovery and increased testosterone function.
d) Antioxidants – Powerful antioxidants Vitamins C and E along with smaller antioxidant vitamins and minerals such as beta-carotene (form of vitamin A), zinc, selenium and chromium to fight muscle catabolism, and boost recovery and immunity.
e) Can also include: Sports drink – 6% carbohydrates, along with salts such as sodium, potassium and chloride to sustain energy levels and performance during training.

HOW TO USE?
During training:
1-2 scoops (5-10gm) BCAA in 500ml to 1 litre water
Can also add 30-60gm Sports drink for better energy & recovery
Immediately Post-training:
1-2 tsp (5-10gm) Glutamine added to the Glucose powder or Whey shake
Can also add 1 scoop (5gm) BCAA for faster recovery
Antioxidant dose: Vitamin C (1000mg) with Citrus bioflavonoids + Vitamin E (400 IU) + Antioxidant complex containing Beta-carotene (10 to 20,000 IU), Zinc (15-20 mg), Selenium (100-150 mcg) along with other antioxidants and/or herbals.
During the day:
Bedtime: 1 serving ZMA
Pre-training, morning and bedtime: 5 gm Glutamine each (total 25-30gm a day)
Morning and evening: 5 gm BCAA each (total 20-30gm a day)
After Dinner: 2nd Antioxidant dose

3) GOAL: TO PREVENT INJURIES AND COPE WITH TRAINING STRESS
Preventing injuries is critical for an MMA fighter to withstand the high impact and stay in the fight! Strong bones and strong joints are essential to prevent and recover from joint injuries.
INJURY PREVENTION SUPPLEMENT STACK:
a) Joint Health Formula – specialised combination of Glucosamine sulphate HCl and Chondroitin sulfate, along with anti-inflammatory ingredients: MSM (Methyl-sulfonyl-methane) and Herbals e.g. Boswellia serrata and turmeric for repair and regeneration of cartilage and ligaments in joints.
b) Bone Health Formula – Calcium citrate (or Calcium citrate malate) along with Vitamin D to help increase bone density and bone strength.
c) Omega-3 Fats – Good quality fats as an extra anti-inflammatory support and for efficient nutrient delivery into the muscles; also aids in faster fat loss.
d) Multivitamin for Sports – Complete range of vitamins and minerals as per sports requirements along with herbals and adaptogens to cope with the stress of intense multiple training sessions.
e) Can also include: Liver Health Supplement – Milk Thistle (herbal) along with lipotropic amino acids (e.g. cysteine & methionine), choline, inositol and carnitine for supporting liver health.

HOW TO USE?
Empty stomach morning (on waking):
Bone health formula containing 500mg Elemental Calcium (as Calcium citrate)
During the day:
With breakfast or pre-training: 1 serving Multivitamin
With meals: 1 serving Joint health formula containing 1500mg Glucosamine sulfate per day along with other ingredients
With meals: 3-4 caps Fish oil per day (or 1 cap Triple strength Fish oil) giving a total of 1 gm EPA (Eicosapentenoic acid) + DHA (Docosahexenoic acid).