Category: Supps

Recovery Supps

Do you need intra-workout BCAAs?

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Amino acids are commonly described in layman terms as the building blocks of protein. More than 500 types are known but only a select few are used in protein synthesis and so considered essential nutrients for the human diet. Most of these can be synthesised by your body from other compounds, however, there are nine amino acids that can not be made from scratch so instead we must consume from our diet. The nine amino acids we can’t synthesise are: phenylalanine, valine, threonine, tryptophan, methionine, histidine,…

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Nutrition Supps

Do antioxidant supps cause more harm than good?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. One of the main reasons governments and health authorities around the world spend millions promoting the idea of eating a certain number of servings of fruit and vegetables each day is because they are full of antioxidants. An antioxidant is a molecule that prevents oxidation, a chemical reaction that results in the production of free radicals, which begin a chain reaction that can damage or destroy cells. While oxidation reactions are an essential part of any organism’s life cycle, too much too…

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Supps

Workout supps for better performance

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. We all want to have the most effective session every time we work out. It’s the only way to keep pushing your body forwards so that you get either stronger, leaner or fitter, depending on your training goal. While a varied and nutritious diet and high-quality sleep are essential in allowing you to attach every single workout as hard as possible, there are some supplements that…

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Recovery Supps

Build lean muscle while you sleep

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. After your training programme and nutrition plan, sleep is the third pillar of a successful body transformation and the foundation of your recovery strategy. Yet while many people plan their training and nutrition regime to the finest detail, sleep often gets ignored as something you just do at the end of the day, rather than the most important part of every 24-hour period for your body…

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Hypertrophy Supps

Supplement smarter for a bigger pump

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 lift weights, you’ve likely experienced the phenomenon known as ‘the pump’. When working against a significant resistance for repetitions, blood flow locally increases to working muscles, increasing size almost instantly. While getting your swole on can be great for the mirror, it is not just cosmetic: increasing blood flow to hard-working muscles also delivers nutrients to fuel muscle contraction. Greater blood flow to working…

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