Category: Supps

Nutrition Supps

The importance of pre-workout nutrition

What you eat two hours before you train has a big impact on performance, but your pre-workout nutrition plan should start a day earlier, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  Iron Insights The day before Your pre-workout nutrition strategy should really start the day before your next session. Taking on plenty of high-quality nutrition will set you up perfectly, especially those times you may find it difficult to eat well a couple of hours before you train. Two hours before Eating a meal balanced with quality…

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Nutrition Supps

The zinc mistake that everyone makes

Kurtis Frank is the co-founder of Examine.com, the research-based resource on supplementation and nutrition. He is based in Ottawa, Canada. The mineral zinc is 24th abundant element in the Earth’s crust and is one of the 24 micronutrients essential for the growth of microorganisms, plants and animals. Around two billion people suffer from zinc deficiency globally, mainly in the developing world, according to research published in the British Medical Journal. In the western world deficiencies are less common, especially if a natural, whole food diet is followed. However, it is one of the more common micronutrient deficiencies in athletes and…

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Recovery Supps

How to accelerate post-workout recovery

The inflammatory response from hard training aids recovery, but staying in an inflamed state too long can be extremely damaging, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  Most-workout inflammation is your body’s response to an intense workout. You just broke down a lot of tissue working out hard and the inflammatory response actually helps you recover from that. So we want to have some inflammation after a session. The goal is never to take inflammation down to zero, just to quell it and ensure it doesn’t last…

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Supps

Why the supplement industry needs science

Dr Jose Antonio is CEO and co-founder of the International Society Of Sports Nutrition and assistant professor of exercise and sports science at Nova Southeastern University in south Florida. I never planned on starting the International Society of Sports Nutrition (ISSN), nor did my colleagues. Whoever coined the expression that necessity is the mother of invention was right on the money. The ISSN evolved from the fact that other organisations did such a poor job at promoting the scientific aspects of the sports nutrition supplement category. I remember giving a talk with Dr. Jeff Stout at an ACSM conference many…

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Supps

Is beta-alanine a waste of your money?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. What is beta-alanine? Beta-alanine is a non-essential amino acid, but it’s different to alanine because it is not a proteinogenic amino acid, which means it does not synthesize protein molecules. Beta-alanine’s key role is that it acts as the rate-limiting precursor of carnosine, with carnosine levels being shown to be directly correlated to the amount of available beta-alanine in the body. This is significant because higher carnosine levels positively impacts exercise performance, specifically because carnisine has a modulating effect upon the accumulation…

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Supps

5 supps that can boost your mood

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. If you train hard and eat well you are doing all you can to look as good as possible. But it’s just as important to feel good too. And there are some supplements that can help put you in a more positive frame of mind so you can get the most out of every single day. 1 St. John’s Wort   Hypericum perforatum, also known as…

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Recovery Supps

6 supps for a healthy heart

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. Cardiovascular disease is one of the leading causes of mortality globally and is caused by obesity, high blood presses and high cholesterol. A lack of exercise, a poor diet and overall physical and emotional well-being are also accepted factors in determining how long you live, and how good your quality of lift is as you age. If you’re reading this then you are already working out…

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Supps

7 supps for a stronger immune system

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. A healthy immune system is the key to a long and happy life, but in the short-term the better your ability to fight off common bugs and viruses the less time you’re likely to be laid up in bed when you’d rather be in the gym. To function efficiently the system needs to be able to identify and combat a wide rage of pathogen agents, ranging…

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Fat Loss Supps

Carnitine and fat-burning fiction

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Carnitine is a derivative of the amino acids lysine and methionine and is found in highest concentrations in red meat, with 100g containing approximately 95mg. Increased intake has been proposed to increase fat oxidation, delay muscle glycogen depletion, and increase endurance exercise performance[1,2]. The primary function of carnitine is to act as a co-factor in the enzymatic system involved in conjugating fatty acids for transport for mitochondrial beta-oxidation[3,4]. In layman terms this simply means it transports fat to cells where it can…

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Fat Loss Nutrition Supps

Will green tea get you lean?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Green tea is made from the leaves of the Camellia sinensis plant that has undergone minimal oxidation during the process of conversion into dried for brewing. It has always been popular in China since ancient times and plays an important role in Chinese herbology. While black tea still dominates consumption in the western world, green tea popularity is on the rise, not least because it contains a variety of enzymes, amino acids, carbohydrates, lipids, sterols, phytochemicals and dietary minerals, which has seen…

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