Category: Supps

Supps

Should you take probiotics?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. The term probiotics refers to ‘a live microbial feed supplement which beneficially affects the host animal by improving its intestinal microbial balance’[1,2]. The intent of using probiotics is to elicit change which results in reduced amounts of potentially harmful microbes colonising the gut and increasing the populations of beneficial microbes[3]. Strains of lactic acid bacilli, such as Lactobacillus and Bifidobacterium4, are most commonly used in probiotic formulas, with some non-pathogenic strains, such as Escherichia coli (E. coli)5, and Saccharomyces boulardii also regularly…

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Nutrition Supps

Blunt your body’s insulin response

For a stronger, leaner physique and a happier, healthier mind restoring how your body responds to insulin is one of the first steps you must take, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  All hormones are important, but none more so than insulin. It’s essential for life. If you produce it at sub-optimal levels, given enough time you will die. That’s what type-1 diabetes is, and why these diabetics have to inject insulin. Insulin is a peptide hormone produced in the pancreas that regulates the metabolism of…

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Nutrition Supps

Is omega-3 from animals healthier than from plants?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. It has long been established that omega-3 fats have powerful anti-inflammatory properties, which revolve around these fats being the building blocks of eicosanoids, which are signalling molecules that play a key role in the regulation of inflammation. Eikosi is the Greek word for 20, and it is these 20-carbon long eicosanoids, which are derived from n-6 polyunsaturated fatty acids (PUFAs), better known as omega-6, that have pro-inflammatory and immunoactive functions, and n-3 PUFAs – such as eicosapentaenoic acid (EPA) and docosahexaenoic acid…

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Fat Loss Hypertrophy Supps

Boost growth hormone

Add muscle, burn fat and feel great by boosting levels of this key hormone, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  If you want to build muscle, burn fat and keep your body looking and feeling as young as possible, both inside and out, then you need optimal levels of growth hormone. Secreted by the anterior pituitary gland, growth hormone is a peptide hormone and plays numerous roles to keep you in peak physical condition, including: calcium retention for stronger, thicker bones; increases protein synthesis for greater…

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Supps

Pre-workout supps for size and strength

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Pre-workout supplementation should be key component of your nutritional plan, whether you are training for strength or body composition, because what you take pre-workout may have a large impact on performance, recovery and ultimately how quickly you can get to where you want to be. Here’s what the latest research suggests you take before your workout to maximise performance and recovery to build bigger muscles faster. Carbohydrates: 35g Resistance training elevates AMP-activated protein kinase (AMPK) levels within the body, which switches on…

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Supps

Revealed: the next-generation of supplements

Bioactive peptides could transform your physique by increasing your anabolic response, says David Sandler David Sandler is a S&C coach, fitness researcher and co-founder of training and nutrition company StrengthPro. He is based in Golden, Colorado.  If you’re looking for the next-generation of supplements look no further than bioactive peptides. When different amino acids – the building blocks of proteins – join together they form peptides, and when these recently combined chains of amino acids perform a specific biological function they become known as bioactive peptides. Studies under both in vitro and in vivo conditions have proven that bioactive peptides…

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Nutrition Recovery Supps

Do you need post-workout carbs?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. If you take on carbs as soon as your workout finishes in the belief that you need to replenish energy levels as quickly as possible, you may be taking on unnecessary calories, especially if getting lean in your primary training objective. That’s because replacing the glycogen you’ve just burned isn’t as crucial to recovery as some have claimed. Indeed, unless you are training very intensively and multiple times per day – like a pro athlete – it’s likely that your current diet…

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Supps

4 supps for laser focus

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. As a subscriber to IronLife, you are most likely to already have good levels of focus and motivation. That’s why you make sure you get to the gym when you need to and work out effectively whilst you’re there. And how you are able to prep your meals in advance so that you’re never tempted to go for convenience food when on the move. But almost…

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Nutrition Supps

How much does peri-workout nutrition matter?

Michael Hull is a researcher at Examine.com, the research-based resource on supplementation and nutrition, and a CISSN-certified MS(c) at McGill University. How important is peri-workout nutrition, really? It’s dependent on your fitness goals and workout routine. Obviously, peri-workout nutrition will be less critical for the casual gym-goer than for an elite athlete. But there are a few other factors to consider: Workout duration  Workout intensity Time between workouts Personal fitness goals/preferences Peri-workout nutrition becomes more important in helping to sustain performance levels and recovery when workouts are longer, more intense, or when rest periods between workouts are short. Athletes will…

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Supps

The BCAA breakdown

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Leucine, isoleucine and valine are three essential amino acids collectively known as branched-chain amino acids or BCAAs. BCAAs cannot be synthesised by your body, so they must therefore be consumed from the diet. It is estimated that the three branched chain amino acids make up approximately 33% of all the amino acids in the body. A great proportion of these three amino acids found in skeletal muscle, where they act as both structural elements and play regulatory roles in muscle protein synthesis,…

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