Article At A Glance |
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Embrace a healthier lifestyle in 2024 by reducing alcohol consumption, which boosts energy, purpose, and overall health. |
Prioritise balanced nutrition and hydration, focusing on adequate protein intake and electrolyte-rich hydration strategies. |
Set realistic health goals using the SMART framework, integrate regular physical activity into daily routines, and ensure quality sleep for optimal well-being. |
As we step into 2024, its’ time to embrace abundance in every aspect of our lives, and one way we can do that is through health improvement. By adopting straightforward approaches in nutrition, mental wellness, and overall health, we can more effectively align with our goals and resolutions we want to achieve this year.
This article is designed to provide you with simple tips to help set you up for better success this year. To help hit the ground running into 2024 so you can make it the most abundant year yet.
One of the top things you can do to kick-off your best year is choosing to limit or even eliminate alcohol.
It’s not about deprivation though, it’s about creating less room for booze, and more for your health and well-being.
When we decide to limit or eliminate alcohol, we can create:
Alcohol uses up our bodies resources and can often interfere with biological processes involved in generating energy. B Vitamins, which are an essential for energy production, are often impaired when we drink alcohol.
This means, when we decide to limit or stop drinking, we free up energy that can be used into creating healthy habits and better choices for the new year.
If you're interested in going alcohol-free, consider exploring the benefits of "natural pre-workout supplements for energy boost" as a healthier alternative.
When we decide to focus less on alcohol, we can fill it with more meaningful tasks that align better with a purpose-filled life.
Of course, Enjoying alcohol in moderation as part of social celebrations can be joyous. However, excessive indulgence leads to unhealthy habits that simply don’t cultivate positive life direction.
This is probably the most important, but limiting alcohol can drastically improve both you physical and mental well-being.
When we consume alcohol, we not only impact our energy levels, but decrease our ability to focus, and create more brain-fog.
We can also inhibit our ability to burn fat, which simply just doesn’t align with any new year’s weight loss goals.
Limiting or quitting alcohol though is no easy feat for everyone, and in some instances, can be trapped from underlying addiction.
If you’re interested in learning more about the benefits of going alcohol-free, we recommend this resource.
If you believe you could have a problem with alcohol, reach out to an addiction help line, such as Lifeline Australia or Beyond Blue.
Supporting your diet should always be a priority for any year, not just this one. In 2024 though, it shouldn’t be about restrictive diets, but creating abundance through nutritious choices.
Keeping in mind that everyone’s food needs and preferences can be different, we’ve selected nutrition tips that can work for most people. Diet is often not a one-size-fits-all approach, so make sure to adjust to fit your needs and see professional advice always.
One key area people do not focus enough on, or consume enough of, is protein. Protein is important for building, repairing, and maintaining body tissue, regardless of if you’re training or not.
As we age, our body's capacity to synthesize protein diminishes. This means that as we can older, it becomes more vital to ensure adequate protein intake in our diet.
As a rule of thumb, we should be consuming 1.2-1.8g per kilogram of body weight.
Ideally, this should come from your diet, but using protein powder is a great way to always make sure you’re hitting these targets daily.
At Supplements Central, we’re constantly looking to stock the best protein supplements for muscle gain, weight loss, and more.
More on protein powder supplementation in this article.
When it comes to food choices, people can often fail to stay on track with their goals simply due to poor meal planning.
Often, people put it down to lack of willpower, but it’s simply just lack of preparation. Here are some tips to set yourself up for success in planning your meals.
This list is in no way comprehensive but serve as simply tips in creating a more abundant year in 2024.
Staying hydrated is a common and well-known tool in supporting your health, but did you know you need electrolytes too?
Simply just drinking copious amounts of water is only half of the battle, but you need minerals, such as sodium to help get water into your cells.
In fact, drinking too much distilled water can dilute electrolytes in circulation, which ends up creating cellular dehydration!
A simple, budget-friendly tip to creating a better, hydrating source of water is adding a pinch of Himalayan salt into your water bottle. If you want to go one step further, you can invest an Electrolyte Hydration Mix, but this is a little more costly.
Start by setting attainable health goals. Whether it’s losing weight, gaining muscle, or simply being more active, ensure your goals are specific, measurable, attainable, and realistic. Remember, small, consistent changes often lead to significant long-term results.
Exercise is vital for maintaining physical health. Find an activity you enjoy, whether it’s jogging, swimming, cycling, or yoga, and make it a part of your routine.
Aim to build to at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week, alongside muscle-strengthening exercises. Consider initiating a routine with small exercise increments can pave the way to adopting a healthier lifestyle.
Good sleep is essential for physical health. It helps repair your body, manage weight, and reduce the risk of chronic diseases. Aim for 7-9 hours of quality sleep per night.
Let’s look at some key takeaways for this article so you can embrace abundance in 2024 and improve your well-being to make this year your best one yet.
This year, have a balanced approach to health. This means focusing on moderation, nutrition, goal-setting, physical activity, and quality sleep. Doing this can help you really hit the ground running on your New Years goals this year.
Written by:
Stephen Brumwell, Nutritionist (ANTA #40048)
Teigen Faux, Exercise Phyioslogist (Honours)
Article At A Glance |
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Black Friday offers significant discounts on a diverse range of supplements this year, making it an ideal time to stock up for the coming months. |
Along with price cuts, many brands are offering additional deals such as "Buy 1 Get 1 Free" and extra discounts on bulk purchases. This is the perfect opportunity to SAVE on popular brands. |
From boosting energy for workouts to aiding in recovery and overall health, there's a supplement deal for everyone's needs this Black Friday. Take advantage before it’s too late! |
As Black Friday approaches in Australia, fitness fanatics and health enthusiasts are gearing up to grab the best supplement deals this Black Friday. With a myriad of options available, the challenge is discerning which products offer the best value.
That's where our guide comes in, spotlighting the top deals on Supplements Central, Australia's leading health & sports supplement store.
Black Friday is the perfect time to stock up on your favourite pre workout supplements to see you through the New Year. Pre-Workouts are essential for those aiming to maximise energy, focus and endurance during workouts.
This year, we’ve highlighted some of the most popular pre workout supplements, and those offering the best discount in 2023.
Top Black Friday Pre Workout Picks:
After pushing your limits, your muscles crave the right nutrients. This Black Friday in Australia, ensure you're equipped with the best post-workout supplements for swift and effective recovery.
Recovery can categorise a broad range of supplements, so for this one, we’ve selected the best deals available to maximise muscle repair.
Top Black Friday Recovery Picks:
This Black Friday, accelerate your weight loss journey into Summer with the best supplement deals on fat burners.
Now is the time to select that perfect supplement to rev up your metabolism and aid in fat loss.
Top Black Friday Weight Loss Picks:
Muscle growth and repair is paramount, and perfect supplement to support this is protein powder. This Black Friday, ensure to take advantage of the best protein powder deals available in Australia.
Below are some most popular offers available this 2023, with extra double-up deals to save even bigger!
Top Black Friday Whey Protein Powder Picks:
Plant-based power at its finest! Plant protein powder is the go-to for those seeking a vegan-friendly way to fuel their muscles.
This Black Friday don't miss out on the top vegan protein powder deals available in Australia. Dive into the best offers of 2023 below.
Top Black Friday Plant Protein Powder Picks:
Boost your overall health and wellness with essential superfoods and green powder supplements. Black Friday is just around the corner, now’s the time to get ready to invest in your health.
Here are some of the best deals this year across popular Sports Supplement brands.
Top Black Friday Superfood and Greens Picks:
Now is the time to stock up on one of the most researched and effective sports supplements: creatine. Known for its ability to boost athletic performance, enhance muscle growth, and improve recovery times, creatine is a staple in many fitness regimens.
Dive into these unmissable creatine deals and stock up this year.
Top Black Friday Creatine Picks:
Looking for a Vitamin to supplement with your daily sports routine? Perhaps you need a good Magnesium powder or tablet to optimise your recovery?
Below are the hottest offers going this Black Friday, and they're selling out fast!
Top Black Friday Vitamin and Mineral Picks:
As Black Friday sweeps across Australia, it's the golden moment for those looking to optimize their hormonal health to grab the best deals on testosterone supplements.
For men over 30, where natural testosterone levels decline, these supplements can be a game-changer.
Top Black Friday Testosterone Supplement Picks:
Black Friday presents an unparalleled opportunity for fitness enthusiasts and health-conscious individuals to avail of the best deals on a wide range of supplements.
From pre-workout boosters to post-workout recovery aids, fat burners to protein powders, and superfoods to testosterone supplements, the market is brimming with offers that cater to every need.
As we approach the end of the year, it's the perfect time to invest in your health, optimize your workouts, and ensure you're equipped with the right supplements to achieve your fitness goals.
Don't miss out on these fantastic deals and make the most of this Black Friday!
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Phyioslogist (Honours) for Scientific Accuracy
Article At A Glance |
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Identify Weight Loss Goals: Understand whether you're aiming for substantial weight loss or looking to prevent weight regain, and choose supplements accordingly, such as those with high thermogenic effects or protein powders. |
Understand Key Ingredients: Knowledge of thermogenic compounds like Green Tea Extract, Acetyl-L-Carnitine, and Caffeine is crucial for selecting effective fat-burning supplements that enhance metabolism and utilize fat for energy. |
Complement with Diet and Exercise: Ensure that fat-burning supplements are used in conjunction with a balanced diet and regular exercise, not as a replacement, and always consult a healthcare professional for safe practices. |
When it comes to weight loss, selecting the right fat-burning supplement can be highly beneficial in achieving your goals; however, with so many products available, choosing the best one can be overwhelming.
In this article, we’ll help you narrow down options when it comes to weight loss goals and provide key ingredients to look out for when purchasing fat burning supplements.
As diet and exercise are still a crucial part of your weight loss, we’ll also discuss the importance of pairing your supplement with a healthy fitness regime.
Narrowing down your weight loss goal will guide you in selecting the best fat-burning supplement and reduce the complexity when purchasing.
Let’s look at the 2 primary categories when it comes to weight loss goals:
This category includes individuals seeking any degree of weight loss (substantial or minimal). For those striving for substantial weight loss, the objective often involves shedding a significant percentage of their current weight.
On the other hand, those aiming for minimal weight loss may seek to make subtle but still impactful changes in their body composition. Regardless of the magnitude, both goals align with fostering a healthier, more fulfilling life.
Most fat-burning supplements are suited for people in this category. However, look for products with high thermogenic effects that improve energy and exercise performance.
Recommended products include:
The second category describes those wanting to prevent weight regain and prioritize overall health. The objective often shifts from losing weight to preventing weight regain, maintaining lean muscle, and ensuring that progress is not lost over time.
Supplements that support the healthy function of various metabolic pathways and have thermogenic ingredients are great options for anyone looking to prevent weight regain.
Additionally, protein powder can be a valuable tool in avoiding weight regain due to its ability to promote feelings of fullness and satiety, support muscle preservation, and aid muscle recovery and repair after exercise.
Recommended products include:
Understanding the ingredients commonly found in fat burning supplements can be useful in selecting the right one for you. Most ingredients are referred to as thermogenic compounds, which play a vital role in raising core body temperature, accelerating metabolism and facilitating fat loss.
Some of these ingredients include:
Camellia sinensis (Green Tea Extract)
The fat burning benefits of green tea are measured by Epigallocatechin gallate (EGCG) content. Green tea helps to upregulate fat burning pathways, resulting in accelerated fat loss, and also supports insulin sensitivity, blood pressure and blood flow (Hursel et al., 2011).
Acetyl-L-Carnitine (ALCAR)
One of the most popular and extensively researched compounds when it comes to fat loss. ALCAR helps utilise fat more effectively by helping the body shuttle it into the cell for energy, although it’s said to be most beneficial when paired with exercise (Karanth & Jeevaratnam, 2010).
Caffeine
Caffeine is a powerful and well-known stimulant that increases our metabolic rate and aids fat loss. It is important to consider that habitual intake and increased tolerance can reduce its effectiveness. Although Caffeine supplementation has short-term benefits for weight loss, it is not a long-term solution (Westerterp-Plantenga et al., 2005).
Coleus forskohlii (Coleus)
Coleus is an herb used in traditional medicine, and it offers unique benefits compared to other fat-burning ingredients. Coleus increases levels of cyclic adenosine monophosphate (cAMP), a signaling molecule in the body that releases stored fat for energy. This, in turn, helps to promote fat loss (Costford et al., 2010).
Green Coffee Extract
Green Coffee Extract facilitates weight loss by enhancing glucose and fat metabolism through the active compound Chlorogenic Acid. Similarly, it is believed to improve cardiovascular function by promoting healthy blood pressure and blood sugar regulation (Thom, 2007).
Synephrine (Bitter Orange)
Synephrine, an extract derived from bitter orange, is known for its potential thermogenic and metabolic-boosting properties. Synephrine stimulates the receptors involved in the “fight or flight" response, causing an increase in heart rate and blood pressure. This, in turn, may stimulate metabolism, resting metabolic rate, and suppress appetite (Stohs et al., 2011).
Ingredients such as L-tyrosine, Alpha GPC, and L-theanine are often included in fat-burning supplements to enhance focus, mood, and energy.
This guide wouldn’t be complete without touching on diet and exercise, a crucial component in any weight loss journey.
Please remember that fat-burning supplements are in no way a shortcut or magic pill to weight loss success and should complement your overall weight-loss strategy, not replace it.
We recommend a well-rounded approach, including a balanced diet and regular physical activity, to achieve the best results. Always consult a health professional if you need assistance evaluating your diet and exercise needs.
Supplements can be a valuable addition to your weight-loss journey and can significantly improve your overall health.
Clearly define your weight loss goals and use these to guide you in selecting the most suitable fat-burning supplement.
Understanding the key ingredients, such as green tea extract, acetyl-L-carnitine, caffeine, coleus forskohlii, green coffee extract, and synephrine, can also guide your choices.
Remember that supplements should complement a balanced diet and regular exercise, not replace them. Always consult a healthcare professional for a well-rounded approach to achieve the best results.
References
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Phyioslogist (Honours) for Scientific Accuracy
PREP TIME: 10 minutes. COOKING TIME: 30-35 minutes. SERVES: 12 Brownies. |
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NUTRITIONAL INFORMATION PER SERVING Calories: 150 kcal. Protein: 9.0g. Carbohydrates: 14.0g. Saturated Fat: 1.0g. |
We have the perfect recipe for those wanting a guilt-free indulgence while sticking to their health and fitness goals. Delicious, fudgy, and protein-packed—these brownies are perfect for mid-morning cravings, post-workout recovery, or an after-dinner treat. We all search for a reason to indulge in brownies, and the added protein in this recipe is the perfect justification for me.
So how do we make these scrumptious treats?
Have you loved this protein brownie recipe?
Subscribe to our email list for more healthy and delicious recipes and unlock exclusive supplement discounts to boost your baking and improve your health.
Note: Please remember that the nutritional information is a rough estimate and can vary significantly based on the products used.
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Article At A Glance |
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Power & Pump: To enhance strength and muscle pump in your workouts, look for pre-workout supplements with ingredients like L-Citrulline, Beta-Alanine, and Creatine, and consider options like Ascend Non-Stim by UM Sports or Pumpz by Zombie Labs for non-stimulant or caffeinated choices. |
Energy & Focus: To improve energy and focus during workouts, seek pre-workout supplements containing ingredients like sustained-release caffeine, English Walnut (Juglans Regia), and Alpha GPC, which collectively act as nootropics to enhance mental energy and concentration; recommended options include Ascend by UM Sports, Area 51 by ATP Science, or Pride by EHP Labs. |
Fat Loss: If your goal is fat loss, look for pre-workout supplements with fat-burning ingredients like Synephrine, Green Tea Extract, and caffeine, or consider dedicated fat burners such as HEAT by UM Sports or Molotov by Zombie Labs. |
When it comes to achieving peak performance in the gym, selecting the right pre-workout supplement can make all the difference.
In a market flooded with a myriad of options, staring at a wall of pre-workouts uncertain of which one fits you can be extremely daunting.
In this article, we’ll be discussing key aspects you should consider when searching for that ideal pre-workout supplement.
Narrowing in on vital characteristics such as pump, focus and fat loss, we’ll help you better pair the next pre-workout more suited to your goals.
When the aim in the gym is pushing PBs in your bench press, squats, or just looking to lift heavier, pre-workouts containing power and pump characteristics will be most suited to you.
Most non-stim pre-workouts are designed for this, but if you’re after a stim pre-workout to amplify strength and lifting power, there are many available too.
What are the common ingredients that assist with power and pump?
Finding a pre-workout that combines most of these elements can help you achieve better power and pump in the gym.
If this sounds like you, and you’re looking for the next pre-workout to elevate your goals, we recommend trying Ascend Non-Stim by UM Sports or Pumpz by Zombie Labs.
If you want something with a bit more energy, perhaps one that is more caffeinated, we recommend Ascend by UM Sports or Kamikaze by Athletic Sport.
In the modern world, distractions are endless, and the one place you need your attention most to achieve results is during your workout.
If you feel easily distracted in the gym and your energy is lacklustre, selecting a pre-workout to improve your energy and focus will suit you most.
What are the common ingredients that assist with energy and focus?
Most of these ingredients would be considered Nootropics, and collectively they work towards sharpening your metal energy and concentration.
If you’re looking for the next pre-workout to support energy and focus, we recommend Ascend by UM Sports, Area 51 by ATP Science or Pride by EHP Labs. All three use a unique sustained-release form of caffeine for a smoother energy experience.
If you’re one embarking on a journey to shed unwanted body fat, selecting a pre-workout that complements fat loss is going to be ideal.
While we would generally recommend buying a Fat Burner or Thermogenic supplement, here are some ingredients you could look for in a pre-workout:
If fat loss is high up on the totem pole in your fitness goals, look into some of these potent fat loss supplements, such as HEAT by UM Sports or Molotov by Zombie Labs.
If pre-workout is what you’re really after because you’re looking for some additional benefits it can provide, we recommend trying Infected by Zombie Labs or The One by BPM Labs.
In a vast landscape of pre-workout supplements, it’s important to select the right one that caters to your unique fitness goals.
Whether you’re seeking maximum strength, laser-like focus or weight loss support, there’s always a pre-workout for you.
If you’re still not certain on what would work for you, or are just starting out, reach out to our Customer Service team. We’ll be happy to assist with any questions before you commit to a pre-workout that may not work for you!
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Article At A Glance |
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Pre-race nutrition is crucial for optimal performance, including carb loading 2-3 days before the race. |
During the race, focus on easily digestible carbohydrates and fluids based on the event's duration. |
Post-race, consume carbohydrate-rich snacks within 30 minutes and consider supplements to prevent deficiencies. |
Product Recommendations |
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Nectar Of The Gods Post Workout Nutrition by UM Sports |
Rehydration Performance Fuel by Endura |
Sports Energy Gel by Endura |
Running a marathon is a remarkable achievement that demands dedication, perseverance, and meticulous planning.
Proper sports nutrition can help athletes optimise their performance, reduce the risk of injury, and support overall health and wellness. Athletes must develop an individualised nutrition plan considering their unique needs and goals.
In this blog, we will delve into pre-race nutrition, race day nutrition, post-race recovery, and common deficiencies that athletes should be aware of to support their performance and recovery for a marathon.
Before the big race, focusing on your pre-race nutrition is essential to ensure your body is optimally fuelled and prepared.
Carb loading is a nutritional strategy that occurs 2-3 days leading up to race day and is used by endurance athletes to increase stored energy through glycogen for better performance. Each individual will vary, but typically on each day of loading:
Some suitable pre-event light snack ideas include: Tetra pack flavoured milk + muesli bar, peanut butter on toast, crumpets with banana + honey, and creamed rice.
During your race, your focus should be on carbohydrates and fluid.
For events lasting 60 minutes to 2.5 hours
For events lasting 2.5 hours to 3 hours +
Congratulations, you've crossed the finish line! Now it's time to focus on post-race recovery and nutrition to aid muscle repair and replenish depleted energy stores.
Within 30 minutes of finishing the race, consume a carbohydrate-rich snack to replenish glycogen stores and aid in muscle repair. Aim to consume carbs at a rate of 1.0-1.2 grams per kilogram of body weight per hour within 1-4 hours post-event.
Chocolate milk, a banana with peanut butter, or a sports recovery drink (e.g. Nectar of The Gods or Endura Performance Fuel) are excellent options.
Proper hydration before, during, and after training and competition will help reduce fluid loss, maintain performance, lower submaximal exercise heart rate, maintain plasma volume, and reduce heat stress, heat exhaustion, and possibly heat stroke (von Duvillard et al., 2004). Staying hydrated is paramount to prevent dehydration and maintain performance.
Aim to consume 150-350 ml of fluids every 15-20 minutes during the race, depending on sweat rate and weather conditions.
If your workout lasts more than two hours, you should add sodium to the fluids you drink. Anybody who loses more than 3–4 g of sodium from perspiration should also include it in their fluid intake. Head to the (AIS,2021) website for more information on fluid intake during a marathon
A common deficiency among endurance athletes is iron, a mineral the body needs for growth and development. Due to the unique demands of marathon training, iron needs can be up to 70% greater than the general population's, making endurance athletes more susceptible to iron deficiency.
Compromised iron levels are typically associated with symptoms of lethargy and fatigue. In athletes, it may manifest in reduced training and performance outcomes or a suppressed ability to respond/adapt to training stimuli.
To prevent iron deficiency, include iron-rich foods such as lean red meat, fortified cereals, spinach, and lentils (AIS - Iron Information). To help your body absorb iron, consume foods high in vitamin C or carotenoids (e.g. oranges, carrots, and apricots) at the same time as your iron-rich foods. If needed, consider incorporating iron supplements such as Fusion Iron Adv.
Whole foods should form the basis of your nutrition; however, the increased energy expenditure of endurance and high-intensity athletes' makes the food-first approach challenging and increases their risk of nutritional deficiencies.
Concentrated doses of those nutrients are often needed during or after exercise to correct and prevent deficiencies (Close et al., 2022).
During race supplements: Energy Gels are marathon runners' most popular sports food. They are considered a 'Group A' sports food due to the strong scientific evidence that supports using them in specific sporting situations. Energy chews and bars are effective, practical, and popular supplements that runners typically incorporate into their fuelling strategy.
Post-race supplements: Post-race nutrition is essential for aiding muscle repair and replenishing depleted energy stores. Some popular supplements include
Fueling your body is critical to successful marathon training and performance. Pre-race nutrition sets the foundation for optimal performance, while race day nutrition and post-race recovery strategies ensure you stay energised and recover efficiently.
Identifying and addressing common nutrient deficiencies further supports your overall well-being as an endurance athlete.
Remember to personalise your nutrition plan based on your needs and consult a registered dietitian or sports nutrition expert for tailored advice.
American College of Sports Medicine. (2021). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 53(2), 543-568. https://doi.org/10.1249/MSS.0000000000000852
Australian Institute of Sport. (2021, March). Mixed macronutrients infographicfinal - Sport Australia. AIS Sports Supplement Framework. https://www.ais.gov.au/__data/assets/pdf_file/0019/1014184/Mixed-Macronutrients-Infographic.pdf
MacPherson, R. (2022, October 24). What is carb loading and how do you carbo load? Verywell Fit. Retrieved July 28, 2023, from https://www.verywellfit.com/what-is-carb-loading-5196368
Patterson, A. (2017, June 27). Carb loading for success: What you need to know. Sports Dietitians Australia (SDA). Retrieved July 28, 2023, from https://www.sportsdietitians.com.au/sda-blog/carb-loading-success/
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine joint position statement. Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3), 543-568. https://doi.org/10.1249/MSS.0000000000000852
Close, G. L., Kasper, A. M., Walsh, N. P., & Maughan, R. J. (2022). “Food First but Not Always Food Only”: Recommendations for Using Dietary Supplements in Sport. International Journal of Sport Nutrition and Exercise Metabolism, 1–16. https://doi.org/10.1123/ijsnem.2021-0335
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
In this blog post, we’ll explore some of the best sports supplements to help you achieve your winter fitness goals.
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Promote relaxation & sleep with Magnesium, Valerian Root, and Glycine. |
Manage exercise-induced stress with Adaptogenic Herbal Blends, Turmeric/Curcumin, and Adrenal Nutritional Support Blends. |
Optimize muscular recovery with Protein Powder, Glutamine, and Collagen Peptides. |
Winter is in full swing, and staying motivated and consistent with your exercise training can be challenging, especially with the cold and flu running rampant.
With the right sports supplements though, you can support your recovery, promote relaxation and keep your training on track.
In this blog post, we’ll explore some of the best sports supplements to help you achieve your winter fitness goals.
Proper rest and relaxation are vital for recovery, especially during the winter season where the body may need extra time to recuperate.
Consider the following supports to support this key area of your winter recovery:
Magnesium: Magnesium is a vital mineral that plays a crucial role in rest and relaxation. It helps regulate neurotransmitters that may promote a better state of calmness, making it an excellent and rather affordable supplement for supporting relaxation.
Learn more about Magnesium here.
Valerian Root: Valerian root is a herbal remedy used for centuries to promote relaxation and support healthy sleep patterns (Taavoni et al., 2011). For this one, we recommend Delta Zone by BPM Labs, which contains this ingredient.
Glycine: Glycine is a conditionally essential amino acid found in most protein sources, and supplementation with glycine has shown to improve sleep quality and performance next day (Yamadera et al., 2007). Purchasing a quality protein powder is a simple way to obtain a good source of Glycine.
While exercise is an excellent way to manage stress, intense workouts or over doing it in the gym during winter can put excessive stress on the body. This can greater increase our risk of getting sick, especially during winter.
To support recovery and combat exercise-induced stress, consider these supplements:
Adaptogenic Herbal Blends: Look for supplements that contain a combination of adaptogenic herbs such as Rhodiola, Ashwagandha and Liquorice Root. These herbs work to naturally support the body’s stress response and promote recovery.
Heard of Ashwagandha before? Read more about it here.
Turmeric/Curcumin: Curcumin is the active ingredient found in Turmeric and contains potent anti-inflammatory efforts. This can help better alleviate exercise-induced stress and promote faster recovery (Basham et al., 2019). We recommend Turmeric and Curcumin by Natural Superfoods and Co.
Adrenal Nutritional Support Blends: Like Adaptogenic herbal blends, looking for a sports supplement that sports your adrenals can be effective at managing exercise-induced stress. These supplements contain ingredients such as Magnesium, Zinc, and often also Ashwagandha. We recommend Adrenal Switch by Switch Nutrition.
Regardless of season, if you’re following a strict training regime, optimising muscle recovery is crucial (although it may be even more so during winter).
Consider these supplements to add into your winter recovery routine:
Protein Powder: Protein is essential for muscle repair and growth. Incorporating a high-quality protein powder into your post-workout routine can help provide the necessary amino acids to support recovery.
Learn more about Protein Powder Supplementation here.
Glutamine: Glutamine is an amino acid that aids muscle recovery, reduces muscle breakdown and supports immune function. Glutamine is the perfect option if you’re looking to support your recovery this winter. We recommend Glutamine by Legit.
Collagen Peptides: Collagen is beneficial for supporting joint health and helping to prevent injury during training. Collagen is the perfect option to promote muscular recovery while also supporting healthy connective tissue (Kviatkovsky et al., 2022).
In conclusion, let's snuggle up and conquer winter recovery with a touch of self-care! Embrace relaxation and sleep support with Magnesium and Valerian Root.
Manage exercise-induced stress like a champ with Adaptogenic Herbal Blends and Turmeric/Curcumin. Don't forget to pamper your hardworking muscles with Protein Powder, Glutamine, and Collagen Peptides.
You've got this – winter won't stand a chance against your well-rounded, feel-good routine!
If you’re looking for other recommendations to support your winter wellness routine, reach out to our Customer Service team and we’ll be happy to help!
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Phyioslogist (Honours) for Scientific Accuracy
Article At A Glance |
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Ashwagandha is an adaptogen that helps combat stress, reduce anxiety, improve sleep, enhance performance, and support hormonal health. |
The typical dosage for Ashwagandha is 600mg daily, divided into two doses, one with breakfast and one in the evening. |
Ongoing research will investigate the potential benefits of Ashwagandha in areas such as diabetes management, neurodegenerative disorders, and cancer treatment. |
Product Recommendations |
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Ashwagandha Gummies by Live Better Health Co |
Ashwagandha by Switch Nutrition |
Stress & Anxiety Fusion Health |
Ashwagandha, commonly known as "Withania somnifera" or "Indian ginseng", is a conventional Ayurvedic herb prized for its remarkable ability to combat stress, alleviate anxiety, and ignite an all-encompassing sense of well-being.
In this blog post, we will discuss the science and benefits of Ashwagandha, explore the current trends and future developments, and provide a recommended dosing guide.
Keep reading to explore the world of Ashwagandha and its boundless potential to support health and vitality.
Ashwagandha is an adaptogen, a plant substance (herb) that contains anxiolytic (anti-anxiety) properties, helping our body manage stress and maintain homeostasis. As a result, research has primarily explored and emphasized its positive effects on reducing cortisol levels and improving various health conditions caused or influenced by chronic stress.
Supporting this, an increasing body of evidence substantiates the efficacy of Ashwagandha in enhancing overall sleep duration and quality, benefiting individuals with and without insomnia.
Notably, multiple research studies have demonstrated the potential of Ashwagandha to improve cardiorespiratory and musculoskeletal performance for athletic and non-athletic populations. Furthermore, Ashwagandha may positively affect both men's and women's immune health and hormone regulation.
Ashwagandha has found its way into various formulations such as capsules, powders, teas, and even beauty products.
Although studies on Ashwagandha have used daily dosages ranging from 120–5,000 mg of a root extract, the most common dosing protocol is 600 mg daily, divided into two doses, one taken in the morning with breakfast and the other in the evening.
Research suggests that a 600–1,000mg daily dose may be more beneficial than lower doses for athletes undergoing an intensive exercise regimen; however, more research is needed to confirm this.
Ashwagandha appears to be a safe supplement; however, it may cause mild drowsiness and sedation for some people.
Note: Although studies may use standardized extracts (such as KSM-66) or proprietary formulas, variations in extraction methods, formulation, or composition can affect physiological response.
Ashwagandha may have a role to play in managing conditions like diabetes, neurodegenerative disorders, and cancer.
Neurodegenerative
Cancer
It is important to note that more studies, including clinical trials, are needed to fully understand the potential of Ashwagandha in these areas. If you want to explore the current and planned future research on the potential benefits of Ashwagandha for these conditions, head to Examine.com
Ashwagandha, the ancient adaptogen, has captured the attention of health enthusiasts worldwide for its positive effects on various health conditions.
Although it is considered a safe and well-tolerated supplement, always consult a healthcare professional if you need clarification on incorporating a new supplement into your routine.
Although more clinical trials and studies are needed, the future holds promise for further discoveries and a more comprehensive understanding of Ashwagandha's potential applications in diabetes management, neurodegenerative disorders, cancer therapy, and beyond.
Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab‐bidar, S., Rezvani, H., & Djafarian, K. (2022). Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of Randomized Controlled Trials. Phytotherapy Research, 36(11), 4115–4124. https://doi.org/10.1002/ptr.7598
Ashwagandha. Examine. (n.d.). https://examine.com/supplements/ashwagandha/research/#Pl9rK2d-neurology
Mandlik (Ingawale), D. S., & Namdeo, A. G. (2020). Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects. Journal of Dietary Supplements, 18(2), 183–226. https://doi.org/10.1080/19390211.2020.1741484
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
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Boost your immune system with vitamin C by incorporating citrus fruits, strawberries, and capsicums into your diet or considering vitamin C supplementation. |
Support winter wellness by ensuring adequate levels of vitamin D through sunlight exposure and vegan vitamin D3 supplements. |
Strengthen your defenses naturally by consuming zinc-rich foods or affordable zinc supplements to replenish this critical mineral and fortify your immune system. |
Product Recommendations |
---|
Ester-C Chewable by Nutra Life |
Zinc Advanced by Fusion |
Vegan Vitamin D3 by iThrive Nutrition |
Greens Gut Health Immunity by White Wolf Nutrition |
Astra 8 by Fusion |
As the coldness of winter creeps in, it's important to prioritise your immune health to ensure your training stays on track.
While a balanced diet and healthy lifestyle are crucial in supporting a healthy immune system, certain supplements can provide an extra well-needed boost.
This blog post explores the various vitamins, minerals, and supplements that may help support your immune health and keep you well this winter!
Vitamin C is an essential micronutrient that aids in maintaining healthy cellular functions that support immune defense (Ac & S, 2017).
Incorporating citrus fruits, strawberries, and capsicums into your diet can increase your intake of this vital nutrient and boost your immune system.
Supplementing with Vitamin C can provide a convenient and effective boost to help support your immune system.
Commonly known as the sunshine vitamin, Vitamin D is one of the most underrated nutrients for maintaining optimal health.
Vitamin D deficiencies are commonly associated with increased susceptibility to infection, so ensuring adequate levels helps our immune system function optimally (Martens et al., 2020).
Getting at least 20 minutes of sun exposure daily or taking a quality Vegan Vitamin D3 supplement can help raise your Vitamin D levels.
Zinc plays a vital role in maintaining a healthy immune system and is necessary for developing, activating, and maintaining immune cells.
During periods of high stress and illness, the Zinc levels in your body can rapidly deplete, increasing your risk of Zinc deficiency (Maares & Haase, 2016).
Consuming foods such as oysters, beef, pumpkin seeds, and cashews can help get more Zinc into your diet.
Consuming oysters, beef, pumpkin seeds, and cashews can boost your dietary intake of Zinc. Those who struggle to consume adequate amounts of dietary Zinc may greatly benefit from a Zinc supplement.
Learn more about Zinc in this article.
Incorporating daily greens powder into your winter wellness routine can significantly boost your immune health.
Powdered greens contain essential vitamins, minerals, and immune-boosting phytonutrients to promote a healthy, resilient immune system.
While getting most of your daily greens through wholefoods is recommended, supplementing with a Greens Powder can help fill in the nutritional gaps you may miss!
Astralagus is a powerful herb used for centuries in traditional Chinese medicine for its immune-boosting properties.
This adaptogenic herb contains compounds that can enhance the activity of immune cells, strengthen the immune response, and promote overall immune system health (Zheng et al., 2020).
For this one, we tend to recommend herbal immune-supporting blends that contain Astragalus, such as Astra 8 or Immunity & Stress by Fusion.
In conclusion, optimising your immune system is crucial for your overall health and well-being.
Incorporating vitamins and minerals such as vitamin C, vitamin D, Zinc, daily greens, and Astragalus can significantly boost your immune system and ensure you maintain your wellness this winter.
If you want other recommendations on maintaining your health this winter, don't hesitate to contact our Customer Service team!
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Phyioslogist (Honours) for Scientific Accuracy
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Zinc is a critical trace mineral involved in various bodily functions, including immune response, growth, and cell division. |
Zinc deficiency can lead to symptoms such as impaired taste and smell, emotional disturbances, and increased susceptibility to infection. |
Natural food sources and supplements can help maintain optimal zinc levels, but precautions should be taken to avoid excessive supplementation and potential side effects. |
Product Recommendations |
---|
Zinc Advanced by Fusion Health |
ZMAG by ATP Science |
Mega Zinc by Ethical Nutrients |
Zinc, an essential mineral that often goes unnoticed despite its significant role in supporting various bodily functions.
In this article, we will delve into the scientific benefits of Zinc, including its effects on immune function, growth, metabolism, and more.
Prepare to be amazed as we unlock the secrets behind this humble yet mighty mineral, empowering you to prioritize your health and wellness journey.
Zinc is a critical trace mineral in human health for cell growth and repair, taste, immune response, cognitive function, male health and much more.
It is an essential micronutrient that’s extensively involved in protein, lipid, gene transcription, and its role within the human body is extensive in reproduction, immune function and cell replication pathways.
Below are some core areas that Zinc is involved in:
Zinc is estimated to have a 48 half-life in the body, and may actually be used up faster depending on lifestyle factors such as stress or illness.
This means Zinc deficiency could be quite common in individuals not consuming enough of this essential mineral to support immune function and overall health.
Symptoms of a Zinc deficiency may include:
Certain groups are at a higher risk of zinc deficiency, including vegetarians, older adults, pregnant or lactating women, and individuals with gastrointestinal disorders. Understanding these risks can help individuals take proactive measures to ensure optimal zinc levels.
Foods such as seafood, lean meats, dairy products, nuts, and whole grains are excellent natural sources of Zinc. Sports supplements have become increasingly popular to increase your dietary intake of Zinc.
Popular Zinc supplements include:
The co-ingestion of phytates (substances found in plant seeds), which are natural components of plants, severely decreases intestinal zinc bioavailability and is regarded as the primary nutritional inhibitor of zinc absorption. Notably, the term phytate includes magnesium, calcium, or potassium salts of phytic acid
Precautions
Overcorrection with supplementation is rare, but substantial doses can cause severe side effects, including gastric irritation, nausea, vomiting, and gastric haemorrhage. Additionally, Zinc intake competes with copper absorption, and over-treatment can lead to copper deficiency; therefore, copper levels may need to be monitored while replacing Zinc.
As an essential mineral, Zinc is pivotal in overall health, and incorporating zinc-rich foods and supplements into our diets can enhance our immune response and overall well-being. Prioritizing nutrition and making informed choices empowers individuals to take charge of their immune health and strive towards a healthier future.
Mocchegiani, E., Romeo, J., Malavolta, M. et al. Zinc: dietary intake and impact of supplementation on immune function in elderly. AGE 35, 839–860 (2013). https://doi.org/10.1007/s11357-011-9377-3
Maxfield L, Shukla S, Crane JS. Zinc Deficiency. [Updated 2022 Nov 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493231/
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
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Amino acids are the building blocks of proteins, and adequate amounts of all essential amino acids are required for adequate protein synthesis. |
There are nine essential amino acids and these must be consumed through dietary sources. |
BCAAs, a subgroup of three essential amino acids, and conditional amino acids, typically nonessential but can become essential in specific circumstances such as illness, stress, or intense physical activity. |
Product Recommendations |
---|
Resurrect EAA + BCAA Matrix by UM Sports |
Amino Switch by Switch Nutrition |
Recovery Essential Aminos by Legit |
Amino acids are often referred to as the building blocks of life and required for the synthesis of body protein and other important nitrogen-containing compounds, such as creatine, peptide hormones, and some neurotransmitters.
There are 20 amino acids, nine of which are essential and must be obtained through food or supplements. Amino acids are classified into three groups: essential (EAA & BCAA), nonessential, and conditional.
In this blog post, we’ll uncover the difference between EAA + BCAA, Conditional and Non-Essential amino acids, and explore some benefits, reasons to take them and potential side effects.
Your body requires nine essential amino acids that it cannot produce, emphasizing the importance of consuming them through your diet. A protein is said to be complete when it has enough EAAs, and each of these amino acids plays a unique role in the body.
The nine EAAs are Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. Among the nine essential amino acids, three are classified as branched-chain amino acids (BCAA). These amino acids are significant due to their significant role and impact in regularly muscle mass and growth.
BCAAs refer to the three essential amino acids: leucine, isoleucine, and valine. These amino acids are a subgroup of the nine EAAs and are considered the most anabolic.
Daily protein sources, such as eggs and meat, typically provide an adequate amount; however, they are frequently supplemented, especially by athletes, bodybuilders, and fitness enthusiasts, because of their role in muscle growth and development.
Unlike essential amino acids, the body can produce non-essential amino acids(NEAAs), making them not crucial to consume in your diet. One exception of when you might be required to consume NEAAs in your diet would be during long-duration, intense exercise (triathlon, marathon etc).
The non-essential amino acids include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, proline, serine, and tyrosine. While the body can synthesize non-essential amino acids, various factors may influence their production, including diet, overall health, and certain medical conditions.
Conditional amino acids are a group of amino acids that are usually nonessential, meaning that our bodies can produce them.
However, these amino acids may become conditionally essential under certain conditions, such as illness, stress, or intense physical activity, requiring external sources for optimal functioning.
Examples of conditional amino acids include arginine, cysteine, glutamine, glycine, proline, and tyrosine.
Supplementing with conditional amino acids during times of increased demand can support overall health and aid in recovery, ensuring that our bodies have the necessary building blocks to adapt and thrive in challenging circumstances.
BCAA and EAA supplements have been studied extensively for their potential benefits.
The ideal daily dose of amino acids varies based on factors such as your physical size, body weight, lean body mass, activity level, and so on. A combination dose of all essential amino acids is recommended.
Recommended: 3-8 grams, between meals, once or twice daily
Although BCAA and EAA supplements are generally considered safe, some people may experience mild side effects like nausea, headaches, or diarrhea.
Amino acid supplements may support muscle recovery after injury or surgery by providing the necessary building blocks for tissue repair. However, it's essential to consult with a healthcare professional for personalized advice and recommendations.
Yes, amino acid supplements can be beneficial for vegetarians and vegans to ensure they meet their daily requirements for essential amino acids, particularly if their diet lacks sufficient protein diversity. Please note though, not all amino acid supplements are vegan friendly, so always best to check the label first.
If you're not getting enough protein from your diet or have increased protein needs due to factors like intense physical activity or recovery from illness or injury, supplementing with amino acids may be beneficial. Amino Acid supplements can be most useful during a cutting phase, allowing you to still fit protein into your diet in a low calorie way.
Amino acids can be useful in reducing appetite and supporting metabolism, which makes them useful for weight loss. Amino acid supplements are generally very low in calories too, making following a diet much easier. Of course, Amino acid supplements should be used as part of a comprehensive weight management plan, balanced diet and regular exercise.
Amino acids are essential for our health and well-being as they play vital roles in muscle growth, immune function, and recovery.
Supplementing these amino acids can support immune function, aid tissue repair, and optimize overall health and understanding the importance of these amino acids empowers us to make informed choices for our nutrition and well-being.
Still not sure what Amino Acid supplement is right for your training? Reach out to us or pop in-store!
Amino Science. (2018, April 5). How many grams of amino acids do you need a day?. The Amino Company. https://aminoco.com/blogs/amino-acids/many-grams-amino-acids-need-day
Examine.com. (2022, September 28). Essential amino acid (EAA) health benefits, dosage, safety, side-effects, and more: Supplements. Examine. https://examine.com/supplements/essential-amino-acids/
Examine.com. (2023, February 1). Branched-chain amino acids health benefits, dosage, safety, side-effects, and more: Supplements. Examine. https://examine.com/supplements/branched-chain-amino-acids/
Frank, K., & Nguyen, K. (2023, February 1). Branched-chain amino acids health benefits, dosage, safety, side-effects, and more: Supplements. Examine. https://examine.com/supplements/branched-chain-amino-acids/
Switch Nutrition . (2023). Eaas vs bcaas – you’re doing it wrong!!!! Switch Nutrition. https://switchnutrition.com.au/blogs/news/eaas-vs-bcaas-youre-doing-it-wrong
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
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Glutamine is a non-essential amino acid that becomes essential during traumatic conditions like illness, injury, surgery, or exercise. |
Glutamine has many potential benefits, including gut health, immune health, anti-inflammatory effects, and weight loss. |
The recommended dosage of glutamine varies depending on individual goals, and side effects are minimal but may occur in some individuals. |
Product Recommendations |
---|
Glutamine by EHP Labs |
Glutamine by Rule 1 |
If you're considering purchasing Glutamine, you might find the topic of sports nutrition and supplementation overwhelming due to the numerous buzzwords and ingredients often discussed. However, Glutamine has recently gained attention due to its potential health benefits.
This article provides insight into the benefits of Glutamine, the recommended dosage and any possible side effects to be aware of. By the end of this article, you should have a better understanding of how Glutamine can support your fitness goals and overall health.
Glutamine is a non-essential amino acid, meaning that the body can produce it on its own. It is conditionally essential and required during traumatic conditions like illness, injury, surgery, or strenuous exercise.
It is the most abundant amino acid in blood serum and tends to decrease in proportion to the acuteness of trauma to the body. Glutamine is in various foods but is most abundant in animal products due to its high protein content.
What this essentially means is, the more we exercise, the more we may need to supplement with Glutamine, rather than just relying on food sources.
So, what are the potential benefits of taking glutamine supplements? Here are some of the key takeaways:
Fun Fact: Did you know Glutamine may also help with cravings? More about this here.
The recommended dosage of Glutamine varies depending on the individual and their goals.
The standard dose of L-glutamine: 5-10g per day.
Glutamine is considered safe for most people when taken at the recommended dosages. However, some individuals may experience side effects like nausea, stomach cramps, or diarrhea.
Those with kidney or liver disease should avoid glutamine supplements, as they may exacerbate these conditions. In recent studies, Glutamine is considered safe in doses up to 20 to 30 grams daily.
Glutamine is a non-essential amino acid that may benefit athletes and those with increased stress on the body. Glutamine is considered safe for most people when taken at the recommended dosages, but those with kidney or liver disease should avoid supplementation.
As always, we recommend you consult a healthcare professional before starting any new supplements to ensure they are safe and appropriate for your needs.
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
Article At A Glance |
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Phenylalanine is an essential amino acid that cannot be synthesized in the body and is crucial for building proteins and maintaining bodily function. |
Phenylalanine has many benefits, including enhancing cognitive function, improving mood, building proteins, stimulating growth hormone, and supporting weight loss. |
Phenylalanine supplements can be incorporated into the diet through recovery formulas or pre-workout supplements, but precautions outlined in this article should be taken. |
Product Recommendations |
---|
Isolated Supplement - L-Phenylalanine by Healthwise |
Muscle Growth and Repair - Resurrect Growth and Recovery Matrix by UM Sports |
Pre-Workout - Cross Eyed by Zombie Labs |
Phenylalanine has gained significant popularity as a sports supplement due to its performance, recovery, and overall health benefits.
In this article, we aim to explore the science behind Phenylalanine, its various benefits, and the most effective methods of integrating it into a training regimen.
Phenylalanine is an essential amino acid and cannot be synthesized in the body, making it necessary to consume it through diet or supplementation.
After ingestion, it converts to tyrosine and synthesizes essential molecules such as dopamine, norepinephrine, and epinephrine. Overall, Phenylalanine acts as a crucial building block for proteins, thus playing a pivotal role in maintaining optimal bodily function.
There are three forms of Phenylalanine:
Phenylalanine is an essential amino acid with many benefits for athletes and non-athletes.
There are several ways to incorporate Phenylalanine into your diet through supplements. The recommended dose of L-phenylalanine for adults is 100-250 mg/kg by mouth daily for up to 3 months.
Option 1: Drink a recovery formula after a workout containing Phenylalanine and other amino acids to support muscle growth and repair.
Option 2: Take a pre-workout before exercise containing Phenylalanine to help increase your energy levels, mood, and alertness during exercise.
Phenylalanine is generally considered safe when taken in recommended doses. However, some people may experience side effects, such as headaches, nausea, and heartburn.
It's important to talk to a healthcare professional before starting new supplements to ensure they are safe and appropriate for your needs.
Phenylalanine is an essential amino acid that is important to produce proteins and neurotransmitters in the body, making it beneficial for mood regulation, pain reduction, promoting weight loss, and maintaining skin health.
Phenylalanine supplements should be taken with caution and under the guidance of a healthcare provider, especially in individuals with PKU or during pregnancy.
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
Article At A Glance |
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Leucine is a potent activator for muscle building and repair, making it a popular supplement among athletes and fitness enthusiasts. |
Supplementing with leucine can help maintain muscle mass, increase power output, and promote muscle growth. |
The optimal dose of leucine depends on several factors, but on average, it tends to be supplemented in the range of 2,000 – 5,000mg. |
Product Recommendations |
---|
Platinum Blend by UM Sports |
Resurrect by UM Sports |
Amino Switch by Switch Nutrition |
Health and fitness enthusiasts use sports supplements to maximize their performance, health, and recovery.
Not surprisingly, the amino acid Leucine is becoming an essential part of athletes' supplement regimes, specifically for those looking to build and repair muscle.
Keep reading to uncover Leucine's benefits, optimal dosage, and side effects.
The primary benefit of the three BCAAs (Leucine, isoleucine, and valine) is their ability to enhance muscle growth and alleviate muscle fatigue.
Of all the amino acids, Leucine is the most potent activator of muscle protein synthesis(MPS), which involves the creation of new muscle tissue and repairing damaged muscle fibres (from workouts, injury, and illness).
The body cannot make essential amino acids; therefore, it is crucial to consume them daily through foods such as meat, poultry, fish, eggs, and milk.
Leucine has many benefits, especially when it comes to building muscle for athletes and fitness enthusiasts alike.
Here are some of the key benefits when it comes to supplementing with Leucine:
The optimal dose of leucine depends on several factors, including your age, weight, and activity level.
On average, Leucine tends to be supplemented in the dose range of 2,000 – 5,000mg range (Frank et al., 2019).
This dose can be met by consuming high-quality whey protein or amino acid supplements, and through foods that are high in leucine, such as meat, fish, and dairy products.
If you’re looking for a high protein supplement that can hit your Leucine goals, we recommend UM Sports Platinum Blend or Resurrect Growth and Recovery Matrix!
Leucine is generally considered safe for most people when consumed in recommended doses. However, some people may experience side effects such as nausea, diarrhea, and stomach discomfort when taking high doses of leucine.
It is important to follow the recommended dose guidelines and consult with a healthcare professional before starting any new supplement.
Leucine is a beneficial supplement for athletes and fitness enthusiasts looking to enhance their muscle growth, recovery, and power output. The optimal dose of leucine varies based on individual factors, and it is important to consult with a healthcare professional before starting any new supplement.
If you are looking for a reliable sports supplement brand in Australia, be sure to do your research and choose a reputable company that adheres to quality standards.
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Physiologist (Honours) for Scientific Accuracy
Article At A Glance |
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Testosterone supplements are a popular choice for athletes looking to improve their performance by naturally enhancing testosterone levels in the body. |
Key ingredients in testosterone supplements include Zinc, Tribulus Terrestris, and Nettle. |
Benefits of testosterone supplements include increased muscle mass, improved recovery, increased energy levels, and improved mood. |
It's important to consult with a healthcare professional before taking any supplements and to purchase from reputable brands. |
Product Recommendations |
---|
Rampage by UM Sports |
Triandrobol Test by Body Science |
Alpha Switch by Switch Nutrition |
Sport supplements can be an effective way to improve your health and exercise performance. Supplements that naturally boost your testosterone levels are particularly popular among men, as they can help increase energy, strength, and muscle mass.
In this article, we will discuss the primary ingredients that are used in testosterone boosting supplements and how they work to enhance your health and performance
Testosterone supplements or Testosterone enhancing supplements are designed to naturally increase your testosterone levels.
Testosterone is a hormone that is important for the development of male reproductive organs and features, such as facial hair and a deep voice. Importantly,, testosterone plays a critical role in maintaining muscle mass, bone strength, and energy levels in both men and women.
When testosterone levels are low, people may experience fatigue, weakness, and difficulty building muscle. Therefore, Testosterone supplements are one way to try to increase your testosterone levels and improve athletic performance.
There are several ingredients commonly found in testosterone supplements that are believed to enhance testosterone levels in the body. Some of these ingredients include:
Zinc: Zinc is a mineral that is essential for testosterone production and has been shown to improve testosterone levels in people with zinc deficiencies. Studies have found that zinc supplementation can increase testosterone levels in both athletes and sedentary men (1).
Tribulus Terrestris: A herb that has been used in traditional medicine for its aphrodisiac properties. It is believed to help increase testosterone levels by promoting the release of LH and FSH (2).
Nettle: A plant that contains compounds that may help increase testosterone levels by binding to sex hormone-binding globulin (SHBG) and increasing the levels of free testosterone (3).
Another interesting compound that may increase testosterone levels is Tongkat Ali - If you’d like to learn more, I recommend reading Unlocking The Power of Tongkat Ali: Benefits, Uses, and Side Effects Explained.
The primary benefit of testosterone supplements is an increase in testosterone levels, which can lead to several benefits for athletic performance, such as:
Increased Muscle Mass: Testosterone plays a crucial role in muscle development, and higher testosterone levels can help increase muscle mass and strength.
Improved Recovery: Testosterone can also help reduce muscle damage and speed up recovery time after workouts.
Increased Energy Levels: Higher testosterone levels can lead to increased energy and stamina, allowing athletes to perform at their best for longer periods.
Improved Mood: Testosterone can also improve mood and reduce stress levels, which can have a positive impact on athletic performance.
Ensuring you get enough protein daily can also be essential to building muscle mass, read our guide to protein powder supplementation here - Protein Powder: The Ultimate Fuelled Guide to Protein Powder Supplementation.
Testosterone supplements are a popular choice for fitness enthusiasts looking to improve their health and exercise performance. Incorporating a testosterone supplement into your diet may help increase muscle mass, improve recovery, and boost energy levels
When choosing a testosterone supplement, look for ingredients such as Zinc, Tribulus Terrestris, and Nettle. Remember to consult with a healthcare professional before taking any supplements, and purchase from reputable brands such as UM Sports and Body Science. Pop in-store to Supplements Central for tailored advice and expert recommendations.
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Physiologist (Honours) for Scientific Accuracy
Article At A Glance |
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L-Citrulline is a non-essential amino acid that plays a crucial role in the body's urea cycle and is highly concentrated in watermelon. |
L-Citrulline can increase nitric oxide production, potentially improving circulatory health, muscle function, and reducing fatigue. |
L-Citrulline may have several performance benefits, including increased blood flow, reduced fatigue, muscle growth, and improved sexual function. |
Product Recommendations |
---|
Citrulline Malate by Switch Nutrition |
Max Lift by ATP Science |
Conduit Gummies by Nature Gains |
L-Citrulline is quickly gaining popularity among the supplement community due to its various health and performance benefits, such as increased blood flow, reduced fatigue, and enhanced muscle growth.
For those wanting to take their performance to the next level, keep reading to uncover how L-Citrulline works, its benefits, dosage recommendations, potential side effects, and the difference between L-Citrulline and Citrulline Malate.
L-Citrulline is a neutral, non-essential amino acid that is an important component of the urea cycle in the liver and kidneys. As a non-protein amino acid, L-Citrulline is rarely found in food but is highly concentrated in watermelon.
The two most common forms of Citrulline are L-citrulline and Citrulline malate. L-Citrulline plays a critical role in the body's urea cycle, which helps eliminate ammonia, a toxic byproduct of protein metabolism.
In addition, citrulline supplementation increases the body's arginine levels, the primary substrate for the synthesis of nitric oxide; therefore, citrulline ingestion can indirectly increase nitric oxide production.
Increased levels of nitric oxide can potentially enhance circulatory health, muscle function, and reduce fatigue. This is due to nitric oxide's role in vasodilation, mitochondrial respiration, calcium handling, and glucose uptake.
Citrulline malate combines L-Citrulline and malic acid, a naturally occurring organic acid in many fruits. Malate is less expensive than L-Citrulline and is added to improve the body's absorption and utilization of Citrulline.
In addition, supplementing with malate could increase ATP production, potentiating L-citrulline's ergogenic effects. Although there has been some promising research showing that citrulline malate can improve exercise performance, it is still being determined whether citrulline malate is superior to L-Citrulline, as there is limited research that directly compares the two.
Increased Blood Flow: L-Citrulline increases blood flow, oxygen supply, and nutrients to our muscles by increasing nitric oxide (NO) production during training. NO is a gas molecule that helps dilate/relax our blood vessels, making it the perfect ingredient for 'pump' formulas.
Reduced Fatigue: Improving blood flow helps remove waste products from the muscles more efficiently, delaying the onset of fatigue. L-Citrulline has also been shown to reduce muscle soreness and improve post-workout recovery.
Muscle Growth: L-Citrulline has also been found to stimulate muscle protein synthesis, which can help enhance muscle growth. L-Citrulline may increase the production of growth hormone, which plays a crucial role in muscle growth and repair.
Improved sexual function: L-Citrulline has been shown to improve erectile dysfunction in men by increasing blood flow to the nether regions.
The recommended dosage of L-Citrulline varies depending on the goals of supplementation. Below are the general dosage recommendations.
L-Citrulline is considered a safe and well-tolerated supplement; however, like most supplements or medication, there are some potential side effects, such as:
It is best to consult a healthcare professional before taking sports, vitamins, or mineral supplements, especially when pregnant, breastfeeding, or living with a pre-existing medical condition.
Overall, L-Citrulline is a promising supplement that may have several performance benefits. However, more research is needed to fully understand its potential health benefits and determine the optimal dosage and duration of supplementation.
As with any supplement, it is important to talk to your doctor before taking L-Citrulline if you have any medical conditions or are taking any medications.
Allerton, T., Proctor, D., Stephens, J., Dugas, T., Spielmann, G., & Irving, B. (2018). L-citrulline supplementation: Impact on cardiometabolic health. Nutrients, 10(7), 921. https://doi.org/10.3390/nu10070921
Examine.com. (2023, February 1). Citrulline health benefits, dosage, safety, side-effects, and more: Supplements. Examine. Retrieved April 6, 2023, from https://examine.com/supplements/citrulline/#examine-database
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
Article At A Glance |
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Magnesium is a crucial micronutrient that the body needs for over 300 metabolic functions, including muscle and nerve function, bone development, and protein production. |
Magnesium is a crucial micronutrient that the body needs for over 300 metabolic functions, including muscle and nerve function, bone development, and protein production. |
Magnesium supplements are available in various forms and can be an effective way to boost your magnesium levels if you are not getting enough through your diet. |
Product Recommendations |
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Zen by White Wolf Nutrition |
Love your Muscles by iThrive Nutrition |
Adrenal Switch by Switch Nutrition |
Are you someone who is looking to improve your health and well-being? Perhaps you've been feeling low in energy, experiencing muscle cramps or struggling with sleepless nights. Well, it's time to consider the benefits of magnesium supplements.
Magnesium is a vital mineral that is essential for our overall health and well-being. In this blog post, we'll explore why magnesium is so important, why many people don't get enough of it in their diets, and how magnesium supplements can help.
Magnesium is one of the most important and abundant minerals our body needs. It is used for over 300 metabolic functions in our body, including protein production, muscle and nerve function, bone development, and elevating blood sugar levels (Volpe, 2015).
According to the Australian Bureau of Statistics, one in three people did not meet their magnesium requirements in 2011-12. This is worrying considering that magnesium plays a crucial role in our body's health.
Magnesium is a metal located in the earth's crust and is found in the soil. Despite its importance, many people do not meet their daily requirements for magnesium (National Institutes of Health, 2021).
While we can find magnesium in many different foods, such as dark green vegetables, legumes, peas, beans, and nuts, the amount of these foods that we would need to consume to meet our daily requirements can be difficult
Although it’s not impossible to consume our daily intake of Magnesium, with the given climate and state of our soil, it can be more difficult without being extremely meticulous in our diet.
A recent study has shown that magnesium levels in the soil are decreasing, primarily due to low exchangeable magnesium in the upper soil layer, which can result in decreased levels of magnesium in our food (Singh et al., 2021).
This means that the magnesium content we may have found in our food 10-15 years ago may be completely different to today, making supplementing extremely beneficial in this day-and-age.
Thankfully, magnesium supplements are available in various forms, such as magnesium oxide, citrate, and chloride. Taking magnesium supplements can help you meet your daily magnesium requirements, which in turn can lead to improved energy levels, reduced muscle cramps, and better sleep quality (Gums & Yehle, 2017).
Supplements are particularly useful for individuals who have a limited intake of magnesium in their diet or are struggling to absorb it from their food.
It’s also very useful for athletes and/or fitness enthusiasts as it can be hard to get the required level of nutrients for their activity level.
Some common forms of Magnesium found in supplements that may be beneficial include:
Magnesium Citrate: This supplement is a form of magnesium combined with citric acid, which helps increase its absorption in the body. It is commonly used to support relaxation, muscle function, and overall health.
Magnesium Glycinate: This supplement is a form of magnesium that is bound with glycine, an amino acid that helps increase absorption. It is popular for its calming and relaxing effects and is often used to support healthy sleep.
Magnesium Oxide: This supplement is a form of magnesium that is combined with oxygen. It has a higher concentration of magnesium and is commonly used to support overall health and well-being. However, it may not be as well-absorbed as other forms of magnesium supplements, although most of these supplements tend to be cheaper.
Magnesium is an essential micronutrient that plays a critical role in our overall health and well-being. Despite its importance, many people do not meet their daily magnesium requirements, which can result in various health problems.
By taking magnesium supplements, we can ensure that we meet our daily requirements, leading to improved health and well-being.
If you’re interested in adding Magnesium supplementation to your regime, Explore our extensive range of magnesium formulas online. If you’re uncertain on the best one for you, please reach out to our customer service team!
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Physiologist (Honours) for Scientific Accuracy
This plant is said to have some incredible benefits that can support your overall well-being, from boosting testosterone levels to reducing stress and anxiety, and even enhancing athletic performance, but is there a downside?
]]>Article At A Glance |
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Tongkat Ali is a herbal plant that has been used for centuries as a natural remedy for various health issues, including fatigue, anxiety, malaria, and male sexual dysfunction. |
The core benefits of Tongkat Ali include supporting testosterone levels, reducing inflammation, and modulating hormones related to stress. |
While Tongkat Ali is generally considered safe when taken in recommended doses, it's important to consult a healthcare professional before use, especially if you have any pre-existing conditions or are taking medication. |
Product Recommendations |
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Tongkat Ali by Legit |
Tongkat by Switch Nutrition |
Are you curious about Tongkat Ali, one of the latest buzz compounds in the health and fitness world?
This plant is said to have some incredible benefits that can support your overall well-being, from boosting testosterone levels to reducing stress and anxiety, and even enhancing athletic performance, but is there a downside?
In this article we’ll dive into how Tongkat Ali can help, how not to use it, and some of the optimal doses you should be looking for.
Tongkat Ali, also known as Eurycoma longifolia, is a herbal plant that has become all the rage lately, with it being recommended as a testosterone-supporting compound on podcast platforms such as The Joe Rogan Experience.
The root of the Tongkat Ali plant is the most commonly used part, having been utilised for centuries as a natural remedy for various health issues, including fatigue, anxiety, malaria, and male sexual dysfunction (Rehman et al., 2016).
Most commonly, Tongkat Ali is said to have compounds found to boost testosterone levels, support muscle gain, increase libido in men and support overall energy.
Let’s discuss deeper on some of these benefits.
Although the mechanisms of action of Tongkat Ali are not fully understood, below is some of the benefits with the strongest evidence. Core benefits of Tongkat Ali include testosterone support, reducing inflammation and modulating hormones related to stress.
Supports Testosterone Levels
Recent literature has shown most of the benefits of Tongkat Ali to support testosterone levels in men, which can result in improved muscle mass, strength and libido.
A 2013 study published in the Journal of the International Society of Sports Nutrition found that Tongkat Ali supplementation significantly increased testosterone levels in men who were physically active
Reduce Stress and Anxiety
Tongkat Ali's ability to reduce stress and anxiety is commonly attributed to its anti-anxiety properties. Studies show that Tongkat Ali at a dose of approximately 200mg/day can better modulate stress (Talbott et al., 2013).
Better stress modulation results in a lowering of the hormone cortisol, which conversely raises testosterone and can improve certain mood states attributed to stress and anxiety.
Enhance Athletic Performance
Most of Tongkat Ali's benefits to boost athletic performance may be attributed to it’s ability to boost testosterone levels, which leads to increased muscle mass, strength and endurance.
On the other hand, Tongkat Ali may also improve energy metabolism by increasing adenosine triphosphate (ATP), the body's primary source of energy for muscle contraction (Outlaw et al., 2014). This means that Tongkat Ali may also be beneficial for fuelling a workout, allowing for a better generation of energy.
Other Benefits
On top of all these benefits, Tongkat Ali may also work by reducing oxidative stress and inflammation, which may also improve recovery time and help to reduce the amount of muscle damage (Han et al., 2016).
Please note though that the potential benefits of athletic performance are limited by scientific research, and its safety and effectiveness are not yet fully understood.
As with any supplement, consult a healthcare professional before use.
While Tongkat Ali is generally considered safe when taken in recommended doses, there have been reported side effects associated with use.
Through extended, long-term use, Tongkat Ali has been reported to elevate heart rate, blood pressure and body temperature (Mohd Effendy et al., 2012).
Tongkat Ali may also decrease testosterone levels in men with normal levels, meaning before taking Tongkat Ali for a longer period of time, it’s always best to get your testosterone levels checked first (Talbott et al., 2013).
Lastly, high dose Tongkat Ali may lead to gastrointestinal disturbances and changes in liver function, so following the recommended optimal dose is encouraged.
To re-clarify, these reported side effects of Tongkat Ali are associated with high doses or long-term use, and that more research is needed to fully understand the safety profile of this plant.
The optimal dose of Tongkat Ali can vary depending on multiple factors including age, weight, health status and specific product or form.
Most studies suggest a daily dose of 200-300 mg of standardised Tongkat Ali extract (containing 1% ro 2% of the active compound eurycomanone) is effective for producing it’s benefits (Kamal Patel, 2022).
It’s important to follow recommended dosage instructions provided by the label or your healthcare professional, and lower doses should generally be used to start with, increasing gradually over time.
Please note - Tongkat Ali can interact with certain medications, such as blood-thinning drugs, and should not be taken by pregnant or breastfeeding women or individuals with liver or kidney disease, without consulting with a healthcare professional first.
Tongkat Ali is a herb that has gained popularity due to its potential benefits for testosterone support, reducing stress and anxiety, and enhancing athletic performance. While more research is needed to fully understand its safety profile, Tongkat Ali can be taken safely in recommended doses.
However, it's always best to consult a healthcare professional before taking any supplements, especially if you have any pre-existing conditions or are taking medication.
So, if you're thinking of incorporating Tongkat Ali into your routine, start with a lower dose and work your way up, and remember to always listen to your body!
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Physiologist (Honours) for Scientific Accuracy
Article At A Glance |
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Protein Essentials: Protein is crucial for repairing and building tissues, with amino acids as its building blocks. Supplementation may be necessary for some, especially adults over 50, to maintain muscle mass and strength. |
Choosing Your Protein: Options range from whey concentrate and isolate for quick absorption and muscle recovery, to casein for slow digestion. Your choice depends on dietary preferences and fitness goals. |
Optimal Intake: The right amount varies by activity level, from 1.2-1.8g/kg for sedentary adults to up to 3.3g/kg for experienced lifters. It's vital to adjust intake based on individual needs and consult a healthcare provider if you have specific health concerns. |
So, you're keen to learn more about protein powder, or maybe you're already using it but not sure about the right amount? You're in the right spot.
In this article, we're going to cover everything you need to know about protein powder - why it's important, which type is best for you, and how much you should be having based on what you want to achieve. We'll also tackle some myths about protein powder and share our top picks.
First off, why do we need protein? Protein is a key nutrient that helps our body repair and build tissues. It's made up of amino acids, which are like the building blocks for proteins. Out of many amino acids found in nature, only 20 are used by our bodies to make proteins.
Amino acids do more than just make proteins; they're also involved in creating other important stuff in our body, like creatine and hormones, playing a big part in our health (Lopez & Mohiuddin, 2022).
Although adequate protein intake is essential for multiple physiological processes, is incorporating a protein supplement into your diet necessary?
But, do we really need to add a protein supplement to our diet? It turns out, a lot of adults, especially those over 50, aren't getting enough protein from their diet alone. This can make it tough to keep muscle mass and stay strong as we get older.
Research shows that protein powder can help increase muscle size and strength, making it a great option for those looking to boost their fitness levels (Morton et al., 2017).
So we’ve established the importance of protein powder and its health benefits; the next question is, what type of protein should I buy?
Usually, when it comes to whey or plant protein, it comes down to personal preference, dietary restrictions, or lifestyle choices.
This section will explore the different types of protein powder and help you determine which option suits you.
Whey Protein Concentrate (WPC): The most cost-effective form of protein that contains a good balance of amino acids that are well absorbed. WPC is smoother and creamier in taste than WPI, and can be used as an all-rounder protein for everyday use. WPC is best purchased in Whey Protein Blends.
Whey Protein Isolate (WPI): A rapidly absorbed form of protein due to its higher protein content and lower levels of fat and lactose. WPI undergoes further processing to remove impurities, resulting in a more pure form of protein. WPI is best used as a post-workout protein where rapid muscle recovery and growth are needed.
Whey Protein Blend: A blend often consists of all of the above, generally resulting in a protein powder that provides a high protein source perfect for optimal muscle recovery and growth.
Casein Protein: A slow-digesting protein that offers a slower release of protein into the bloodstream. Casein is most commonly used for a sustained source of protein across a period of time, such as overnight or during periods of fasting.
Isolate and Concentrates can also be found in Plant Protein Alternatives, such as Plant Protein by Balance or Lean Vegan Protein by White Wolf Nutrition.
Protein powders with carbs can be particularly beneficial for those looking to gain muscle mass and for endurance athletes requiring quick energy replenishment.
These are often referred to as Mass Gainers or Bulking Protein and fall under the category of endurance or recovery supplements.
These protein-carb blends support not just muscle repair but also glycogen replenishment, essential after intense workouts or prolonged physical activity.
For the average everyday gym goer, this type of protein powder will likely not be essential to your supplement regime. These are more suited to people with high-energy demands, or individuals aiming to rapidly increase size.
They're ideal for post-workout recovery, helping to fuel muscle growth and restore energy levels efficiently. If you are looking to lose weight or get lean, you probably want to avoid these and just select a lean protein powder.
Some examples of products we stock for this include Nectar of the Gods, Extreme Mass or Absolute Mass.
One of the most asked questions is about how much protein to consume. According to Australian guidelines, the general recommendation is 0.8 grams per kilogram of body weight (Health, 2021). But, this is just the minimum to avoid malnutrition. For optimal health, especially if you're sedentary or active, you might need more.
A study was actually done on healthy, sedentary adults in a metabolic ward for eight weeks to determine this (Bray et al., 2012). In this study, participants were divided into three groups, a low protein (0.7g) group, a normal protein (1.8g) group and a high protein (3.0g) group.
Turns out, consuming between 1.2-1.8 g/kg is the more optimal daily protein intake for healthy, sedentary adults.
If we look at this article written by examine.com, which outlines a fairly extensive summary of protein intake based on these findings, we get a more accurate daily protein intake number.
Here's a simple breakdown of recommended daily protein intake depending on your level of activity.
We recommend using these protein range guides to more accurately calculate your ideal protein intake.
According to Examine.com, limited evidence has been shown that eating a high-protein diet is harmful to human health, assuming there isn’t any pre-existing damage or dysfunction to the kidneys or liver.
If you do have specific kidney or liver issues, you will need to consult with a healthcare practitioner for recommendations on protein consumption.
Please keep in mind that eating more protein than you need will have an impact on your macronutrients, which is always something to keep in mind.
Okay so we’ve selected our protein and know how much to consume, what is the best way to consume it?
If you’re calorie conscious, throwing a scoop into a shaker full of water is probably the best option.
if you’re looking to maximise nutritional density (whilst being calorie mindful), blend that sucker with your favourite dairy or nut milk, and include a range of wholesome berries, coconut flakes, and peanut butter (skip for allergies of course).
You may also choose to dump in a heaping scoop of your favourite greens powder, such as Vitality by Switch Nutrition or Oxygreens by EHP Labs.
Don’t be afraid to get creative with protein powder and mix it into yoghurts, and cereals or add it to cooking.
We absolutely love adding Platinum Blend by UM Sports to greek yoghurt, it creates a healthy chocolate mousse!
We’re often told that it’s absolutely critical to consume protein immediately after a workout. That’s actually not entirely true.
While it is definitely beneficial to consume protein post-workout, it’s not the most important factor to consider for muscle growth.
Instead, we should be more aware of the total amount of protein we consume through-out the day, rather than the tiny snippet of time we allow after our workout (Schoenfeld et al., 2013).
In other words, it is more important to ensure that we consume sufficient protein daily, rather than focusing solely on the timing of protein consumption.
This means we must ensure each meal has sufficient amounts of protein (approx. 30g is a good number), and we can supplement with protein powder between our core meals of the day.
No, there's no strict limit. While around 30 grams per meal can optimise muscle synthesis, the body processes all the protein you consume, but more isn't necessarily better for muscle building.
Yes, to a certain extent. Exceeding your protein needs for muscle synthesis will not boost muscle growth further and could affect your intake of other important nutrients. Protein still contributes to total calorie intake, so if you exceed more than you need and offset your other nutrients, it can lead to weight gain.
Yes, consuming calories in excess, regardless of the source, can lead to weight gain. Protein can be harder to convert into fat compared to other macronutrients, but the surplus will still impact your weight. It's always best to ensure you have a plan when it comes to macronutrient intake. Our recommendation when compiling a plan is calculating your protein intake requirements first.
Cooking protein powder does alter its structure, but it doesn't affect its nutritional value or the body's ability to use the amino acids. You would need extremely high heat for extended periods of time to completely denature your protein powder.
You should always adopt a "from real food first" mentality, but both have their place. Whole foods offer additional nutrients, while protein powder provides convenience and rapid digestion post-workout. Depending on your level of training, it can also be hard to consume the amount of protein you need just from your diet, it just makes sense to supplement sometimes.
Yes, stress, illness, injury, or heavy caloric restriction can raise your protein requirements to maintain muscle mass.
Needs vary based on training intensity and goals. Both groups may require high protein for recovery and performance, with specific needs depending on individual energy expenditure and fitness objectives. This is why we have different protein intake requirement based on your level of physical activity.
Wrapping up, this guide serves as your all-encompassing resource for navigating the world of protein powder, from understanding its fundamental importance to selecting the ideal type and determining the right amount for your lifestyle.
Whether you're aiming to boost muscle growth, maintain strength, or simply ensure your nutritional needs are met, protein supplementation can play a crucial role.
Always remember to balance your intake with a wholesome diet and consult a healthcare professional if you have specific conditions. Let this guide empower you to make informed choices on your journey towards optimal health and fitness.
Authors:
Stephen Brumwell, Nutritionist (ANTA #40048)
Reviewed:
Teigen Faux, Exercise Physiologist (Honours) for Scientific Accuracy
Beta-alanine is a non-essential amino acid produced endogenously in the liver and acquired by consuming poultry and meat (Trexler et al., 2015). Beta-alanine acts as a precursor to the formation of carnosine, a dipeptide (a combination of two amino acids) that helps to buffer lactic acid build-up during intense exercise.
Lactic acid build-up can cause muscle fatigue and decrease performance; therefore, increasing muscle carnosine levels through beta-alanine supplementation can delay fatigue and enable longer, more intense workouts.
In addition, Beta-alanine has been shown to increase the synthesis of muscle proteins and the production of anabolic hormones (e.g. growth hormone, testosterone), which can further enhance muscle growth and improve overall athletic performance.
Beta-alanine may benefit a variety of people, including bodybuilders, athletes, the general population and people with various cognitive impairments. Some of the benefits of beta-alanine supplementation include:
Beta-alanine is best for high-intensity, short-duration sports such as weightlifting, sprinting and team sports like basketball and soccer.
Note: Beta-alanine supplementation should be combined with a well-designed training program and a proper diet to achieve the best results.
Beta-alanine is a promising supplement that may offer numerous benefits for improving exercise performance. Studies show that consuming between 4-6g/day causes a 64% increase in muscle carnosine concentrations after four weeks (Harris et al., 2006), and up to 80 % after ten weeks (Hill et al., 2006).
Note: To avoid the 'tingling' sensation, a dose of 0.8-1.6 grams of beta-alanine every 3-4 hours is recommended or using a sustained-release formula.
Beta-alanine is considered a safe and well-tolerated supplement; however, like most supplements or medication, there are some potential side effects.
Beta-alanine is safe for most people, but some individuals may have allergies or other health conditions that make it unsuitable. Therefore, it is best to consult a healthcare professional before taking sports, vitamins or mineral supplements, especially when pregnant, breastfeeding, or living with a pre-existing medical condition.
If you want to add Beta-alanine into your supplement regime, you could buy the isolated ingredient or a pre-workout blend that contains Beta-alanine. Below are some of the best products for those wanting to see the benefits of Beta-alanine.
Beta-alanine (isolated)
Beta-alanine blends (pre-workouts)
Beta-alanine is a safe and popular dietary supplement that increases muscle carnosine levels, which helps to reduce fatigue, increase power output and improve overall athletic performance. It is most commonly used by athletes, bodybuilders, and fitness enthusiasts but also provides countless benefits outside these domains.
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
HMB, also known as Hydroxymethyl butyrate or ꞵ-hydroxy ꞵ-methyl butyrate, is an active metabolite of the amino acid leucine, the most potent activator of protein synthesis out of all the amino acids. Despite the increasing popularity of HMB, the numerous health benefits are frequently overlooked. Regarding muscle protein synthesis, the role of HMB and leucine are reasonably similar, with leucine potentially being more potent on a gram basis (and cheaper). However, when comparing their role in preventing muscle loss, HMB is said to be 20-fold more potent than leucine and equivalent to 20-60g of leucine supplementation.
This blog aims to examine the mechanisms of HMB and emphasise how supplementation can improve your overall health and performance.
HMB is an anti-catabolic nutritional supplement that allegedly reduces the breakdown of proteins and muscle mass. The primary reasons to consider supplementing with HMB include the following:
The recommended dosage for HMB varies depending on your body composition and training goals; however, 3g/day is considered safe and generally recommended for most populations.
This is why we love UM Sports Resurrect, as it contains the optimal dose of HMB, plus a unique blend of essential recovery boosting ingredients.
Note: These are general guidelines, and the ideal dosage of HMB for an individual may vary depending on factors such as age, weight, sex, and individual response to the supplement.
Supplementing with HMB at a dose of 3 grams per day appears well tolerated and is not associated with any adverse side effects. Higher doses may be equally safe, but very few studies have investigated amounts of HMB above 3 grams per day. HMB also appears safe when taken with other amino acids (i.e., arginine, lysine, and glutamine) or supplemented alongside creatine. It is important to consult with a healthcare professional before taking HMB or any other dietary supplement, particularly if you have a medical condition or are taking medication.
HMB is considered a valuable dietary supplement that plays an anti-catabolic role in muscle tissue and may improve muscle growth, strength, and recovery. However, more research is needed to understand its potential benefits, particularly in athletic populations.
If you're looking to maximise on the benefits of HMB, plus taking your recovery game to the next level, we recommend using UM Sports Resurrect.
Ciechanover, A., & Schwartz, A. L. (1998). The Ubiquitin-proteasome pathway: The complexity and myriad functions of proteins death. Proceedings of the National Academy of Sciences, 95(6), 2727–2730. https://doi.org/10.1073/pnas.95.6.2727
Delgoffe, G. M., Pollizzi, K. N., Waickman, A. T., Heikamp, E., Meyers, D. J., Horton, M. R., Xiao, B., Worley, P. F., & Powell, J. D. (2011). The kinase mTOR regulates the differentiation of helper T cells through the selective activation of signaling by mtorc1 and mtorc2. Nature Immunology, 12(4), 295–303. https://doi.org/10.1038/ni.2005
Examine.com. (2022, November 2). HMB health benefits, dosage, safety, side-effects, and more: Supplements. Examine. Retrieved February 15, 2023, from https://examine.com/supplements/hmb/
Gerlinger-Romero, F., Guimarães-Ferreira, L., Yonamine, C. Y., Salgueiro, R. B., & Nunes, M. T. (2017). Effects of beta-hydroxy-beta-methylbutyrate (HMB) on the expression of ubiquitin ligases, protein synthesis pathways and contractile function in extensor digitorum longus (EDL) of Fed and fasting rats. The Journal of Physiological Sciences, 68(2), 165–174. https://doi.org/10.1007/s12576-016-0520-x
Kaczka, P., Michalczyk, M. M., Jastrząb, R., Gawelczyk, M., & Kubicka, K. (2019). Mechanism of action and the effect of beta-hydroxy-beta-methylbutyrate (HMB) supplementation on different types of physical performance - A systematic review. Journal of Human Kinetics, 68(1), 211–222. https://doi.org/10.2478/hukin-2019-0070
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Arianna Fthinoyiannis, Nutrition Science
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
Creatine is a naturally occurring, energy-producing substance in the human body and is synthesized from amino acids primarily in the liver, pancreas, and kidney(Kraemer & Volek, 1999). Small amounts can be found in certain foods, such as red meat and fish and supplementation has been used by athletes and bodybuilders for decades to improve muscle strength and endurance. In the phosphorylated form, Creatine serves as an energy substrate that contributes to the resynthesis of adenosine triphosphate (ATP) during maximal exercise. More simply, our muscles use adenosine triphosphate (ATP) as fuel when we exercise, and Creatine increases the ATP levels in the muscles, allowing them to sustain higher loads for longer.
Creatine supplementation can offer therapeutic benefits by preventing ATP depletion, stimulating protein synthesis, reducing protein degradation, and stabilizing biological membranes. The primary performance benefits of Creatine supplementation include:
In addition to its performance-enhancing effects, Creatine has been studied for its potential benefits in cognitive function and neurodegenerative diseases. For example, some studies have found that Creatine may help improve memory and thinking skills and slow down the progression of conditions such as Alzheimer's, Parkinson's and Huntington's'disease.
Creatine Monohydrate and Creatine Hydrochloride (HCL) are two forms of Creatine supplements that are believed to be effective in increasing muscle strength and endurance.
Creatine monohydrate is the most researched and scientifically understood form of Creatine, making it the gold standard of Creatine supplementation. It is made by combining Creatine with a water molecule, which helps stabilize the Creatine and increases its absorbability.
Creatine HCL is a newer form of Creatine that combines Creatine with hydrochloric acid. The idea behind this is that hydrochloric acid increases the solubility and bioavailability of Creatine, potentially making it better absorbed by the body; however, more research is needed to confirm this.
Creatine is a generally safe supplement that is available in several forms, including powder, capsules, and bars.
The 'maintenance phase' is the recommended method for Creatine supplementation and requires individuals to consume 3-5g of Creatine a day.
The 'loading phase' is typically 5-7 days and requires individuals to consume high dosages (20-25g/day) of Creatine. The daily dosage (20-25g) should be divided and consumed in small amounts (less than 10g), as large dosages may lead to gastrointestinal distress (i.e., diarrhea). Determination of which creatine supplementation strategy is preferred may depend on the individual's goal. For example, adopting the creatine' loading' strategy may be advised if you hope to maximize the ergogenic potential of creatine supplementation in a short time (< 30 days). However, if you plan to use Creatine over an extended time (> 30 days) and want to avoid potential weight gain or side effects, the creatine 'maintenance' strategy would be a viable option(Antonio et al., 2021).
Creatine is one of the most widely researched and safe supplements; however, using this supplement can cause mild side effects such as:
These symptoms can generally be avoided by drinking plenty of water and adjusting the dosage. Notably, the benefits of Creatine may vary depending on the individual, and it is most effective when combined with regular resistance training.
In conclusion, Creatine is a safe and effective supplement that has been shown to increase muscle strength and power, improve exercise performance, enhance muscle growth, and improve recovery. Additionally, creatine has been found to improve cognitive function and potentially have positive neuroprotective effects.
Authors:
Teigen Faux, Exercise Physiologist (Honours)
Arianna Fthinoyiannis, Nutrition Science
Reviewed:
Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy
The New Year symbolises the start of new chapter, and you're in control of the storyline. The journey of achieving your 2023 resolutions has begun, and although fulfilling these can be challenging, it's certainly achievable. While planning your goals for 2023, ask yourself these critical questions;
The only person you will become this year, is the person you decide to be. We cannot tell you why you want to achieve your goals in 2023, but we can assist you with the 'how?'.
The New Start bundles have one purpose; to enable your physical and mental transformation in 2023. These bundles incorporate the fundamental supplement requirements for various fitness and health goals, including weight loss, general health and wellness, muscle building, getting lean and sports/exercise performance. Please continue reading to uncover the different New Start Bundle options, the products they include, and the countless benefits they can bring to your health and fitness journey.
Suitable for all fitness levels and activity types, The Essentials bundle has everything you need to reach your health, fitness, and sporting goals in 2023.
The Lean Machine bundle is the ideal training partner and is designed to increase energy levels, boost metabolism, reduce fatigue, improve mood, and optimise fat burning potential.
Whether you’re a dedicated gym-junkie, athlete or just looking to make a start, the road to building muscle benefits from the right support. The Muscle Builder bundle is designed to help maximize your muscle strength, power, recovery and performance.
The Health & Wellness bundle is a simple, but effective bundle designed to kick-start your health journey and help you achieve a happier and healthier lifestyle in 2023 and beyond.
Learn more and Shop New Start Bundles Here.
Included in this bundle is the four essential supplements that improve exercise performance and recovery.
UM Sports Platinum Blend Protein
The combination of fast and slow-release protein ensures you have optimal levels of amino acids in the bloodstream across all stage’s physical activity. Labelled ‘the perfect allrounder”, this protein blend supports muscle growth, repair, and maintenance.
Amino Switch is a growth and recovery matrix that is made up of Branched Chain Amino Acid (BCAA) & Essential Amino Acid (EAA). This highly absorbed product is Vegan Friendly, dairy and lactose free and is designed to help people recover faster, perform better, and support overall fitness goals.
Disorder is undoubtedly one of the most popular caffeinated pre-workout supplements on the market. This product supports better focus, concentration, blood flow and lactic acid buffering, allowing for better pump, endurance, and energy during any activity
Creatine is one of the most clinically researched ergogenic aids available. It is a tripeptide (protein made of 3 amino acids) and has been shown repeatedly to help boost power, strength, speed, and recovery.
Note: All bundles include a UM Sports singlet, protein shaker, recipe cards and extra sample packs to ensure you are fully equipped with all your health and fitness needs.
UM Sports WPI is a 100% Pure Whey Protein Isolate formula containing a high percentage of protein and an extremely low percentage of carbohydrates. WPI is ideal for individuals looking for a lean source of protein to meet their daily protein intake needs, or to pair with any calorie conscious dieting program or exercise routine
OxyShred is a scientifically researched and potent thermogenic fat burner. It aims to stimulate your body’s fat receptor cells and boost your metabolism to promote an increased level of fat cell break-down, known as “Hyper-Lipolysis”.
Thermal Switch Capsules use a combination of standardised plant extracts, antioxidants, and critical co-factors to support your body's metabolic, energy and thermogenic needs. These capsules contain Alpina galanga, Caffeine, Epigallocatechin Gallate (EGCG) from Green Tea to support energy, focus and calorie burning. The product also contains Gymnema and Chromium to support a healthy blood sugar levels and iodine and Coleus to help support healthy thyroid hormone levels.
UM Sports Platinum Blend Protein
The combination of fast and slow-release protein ensures you have optimal levels of amino acids in the bloodstream across all stage’s physical activity. Labelled ‘the perfect allrounder”, this protein blend supports muscle growth, repair, and maintenance.
UM Sports Rampage supports increased free testosterone and the body's sensitivity to your current levels of testosterone. This makes it a safe and natural choice for increased strength, stamina, confidence, motivation, and decreased body fat.
Creatine is one of the most clinically researched ergogenic aids available. It is a tripeptide (protein made of 3 amino acids) and has been shown repeatedly to help boost power, strength, speed, and recovery.
Broken Arrow is optimal for the advanced stimulant users that wants to build muscle and sustain high levels of energy through the most extreme training sessions.
Balance Protein (Whey or Plant)
Balance Plant Protein is a natural and vegan friendly smooth blend of pea protein, organic brown rice protein concentrate, chia protein and sacha inchi powder. With the inclusion of essential BCAAs, glutamine and digestive enzymes, this superior tasting protein blend is scientifically developed to enhance your sports nutrition needs.
Switch Nutrition Vitality Greens Powder
Revitalising Super Greens Wholefood Powder. The 33 ingredients have been hand-selected to provide you with some of the planet’s healthiest nutrients. Vitality is designed by nature and has a great tasting formula to help provide you with what you may be missing from your day-to-day routine.
Body Glue is a Nutrient Dense Bone Broth containing 10 x more collagen forming acids than traditional bone broth and 30% more than bone broth concentrate. Strong immunity starts in the gut and body glue plays a vital role in reducing inflammation and aids digestion.
Switch Nutrition Adrenal Switch
Over 75% of Australians are magnesium deficient, highlighting the importance of supplements such as Adrenal Switch. Adrenal Switch is a vegan friendly magnesium support formula with the perfect combination of standardized ashwagandha, bio-available magnesium, zinc, vitamin b6, naturally occurring l-theanine, l-leucine and l-glycine to help support your nutrient recovery.
Thanks to its antibacterial, antiviral, anti-inflammatory and antioxidant properties, manuka honey can be used to help treat wounds, improve your oral health, soothe a sore throat and treat ulcers and acne. UMF® stands for 'Unique Manuka Factor' which is used a grading system to determine how much of the naturally occurring plant phenols are present, the higher the number the more potent the product.
Supplement Central and UM Sports are dedicated to the science of sports nutrition. In 2023, both companies intend to support and encourage your transformation to becoming the happiest and healthiest version of yourself. Sport supplements are a convenient way to increase your intake of various nutrients that benefit and support exercise performance, weight-loss, muscle building, and overall health. Using the knowledge of sports nutrition, science and physiology, The New Start Bundles simplify your health and fitness journey and emphasise compatible products that will help you achieve your desired goals.
Written by Teigen Faux, Clinical Exercise Physiologist (Honours)
Reviewed by Stephen Brumwell, Nutritionist (ANTA #40048) for Scientific Accuracy