The Back Squat is one of the key movements in any weight lifting program. It is an essential lower body exercise that builds strength and muscle in the glutes, calves and quads. This movement also engages the upper body including your back and core to steady and support the weight.
Back Squats look easy to the untrained eye. The athlete puts the bar on their back - For a High Bar Back Squat (popular among Olympic weightlifters and Crossfitters) it is placed on the traps at the base of the neck, for a Low Bar Back Squat (popular among Powerlifters) it is placed further down on the rear deltoids. The athlete then squats down and stands back up. Easy, right? But poor technique while performing the back squat can cause incorrect movement patterns and lead to all kinds of leg and back injuries.
The following four squat mistakes are very common technique flaws that even seasoned weightlifters may be guilty of. Fix these technique issues and you’ll most likely see and feel an improvement in your back squat. If you’re unsure about how to squat correctly, we recommend seeking help from a personal trainer or coach.
Squat Mistake #1 Over-bending at the knees.
There should be a slight bend in the knees with the knees tracking towards the toes. Imagine that there’s a line traveling from the tip of the toes straight up the body. The knees should only ever touch that line. If the knees are over-bending past the toes too much strain can be put on the knee joint and this can lead to injury.
Squat Mistake#2 Not bending far enough.
While this mistake isn’t likely to cause an injury, it is likely to stall your progress and make squatting ineffectual. At the bottom of a squat, the hips should be below the knee crease, with the thighs parallel or below parallel to the floor. If this squat depth is not achievable then working on hip and ankle mobility will help. The athlete may need to decrease the weight on the bartemporarily to ensure full range of motion. It’s tempting to just pile on the weights but at the end of the day, no one is impressed with a 100kg quarter squat…
Squat Mistake#3 Eyes wandering.
The best place to look while squatting is straight ahead. Don’t look up at the ceiling – this will cause curving of the spine and increases chance of injury significantly. Don’t look down at the ground either – this will cause the spine to round and torso to lean forward too far. If there is a mirror in front of the squat rack, the athlete should be able to see themselves throughout the entire movement
Squat Mistake #4 Poor breath control.
One of the biggest things that can affect squat technique is breath control. Before descending into the squat they will then inhale deeply and hold that breath with core engaged until they have completed the entire rep. Exhaling while trying to stand up from the bottom of a squat causes the athlete to lose tension and stability in their core and will most likely result in a rounded back. It is important to note that the athlete is not holding the breath in their cheeks, but in their chest, diaphragm and stomach. This will support the spine and reduce strain on the lower back. The athlete may start to exhale when they are just about to straighten their knees as they come out of the squat if necessary.
12 WAYS TO COMBAT STRESS, SLEEP BETTER & FEEL AMAZING EVERYDAY
Stress affects us all. Some days it's worse than others, and over time, it takes its toll on how we look, feel and perform.
Over 90% of adults say they experience stress or anxiety daily, and 74% say it's so great they feel unable to cope1. Add to this physical stress of training, injury, infection, or environmental toxins. Even certain foods can create stress on our bodily systems.
Some acute stress is helpful. However, chronic stress can be very harmful - even deadly!!
Here are ten things stress can cause and 12 ways to effectively combat stress:
Reduced Thyroid Function
Weight Gain
Muscle Loss
Gut Issues
Lowered Sex Drive
Skin Breakouts
Hair Loss
Low Energy
Irritability & Loss of Empathy
Sleep Disturbances
How do we fix this?
1) EXERCISE:
Exercise is more effective in reducing stress, anxiety, and depression than the top 5 antidepressant medications 2.
It might sound counterintuitive, but regular acute physical stress can significantly combat chronic mental stress. People who exercise regularly are less likely to experience anxiety and depression3.
Exercise releases endorphins and gives you confidence which may help reduce your stress. During or immediately after training, be sure to use essential amino acids like AMINO SWITCH™ to accelerate recovery. AMINO SWITCH™ also contains the adaptogen Schisandra, which has been shown to increase energy and reduce stress.
2) LAUGH:
You've probably heard the term 'LAUGHTER IS THE BEST MEDICINE. Well, when it comes to stress, that is entirely true.
When you have fun and laugh, it's hard to feel stressed. Laughing has a natural lowering effect on cortisol (stress hormones) and increases serotonin (happy hormone). It also activates the Vagus nerve, which helps transport the serotonin from your gut to your brain.
One study showed laughing could help healing by activating the immune system, which could further reduce the effects of physical and emotional stress4. When we are stressed, it lowers our immunity which can result in increased inflammation and reduced recovery.
Try watching comedies or hanging out with people who make you laugh and enjoy life. Once you start, it can become infectious. 😊
3) SING:
Like laughter, singing also boosts serotonin and activates the Vagus nerve. This has a relaxing effect and has been shown to reduce tension, stress, and anxiety.
In one study, the music you enjoyed, because it brought back happy nostalgic memories, was the most effective at reducing stress markers.
So next time you're in the car on your way to or from work, belt out a tune you love at the top of your voice and watch your stress levels drop.
4) SPEND TIME WITH FRIENDS:
People who live the longest, healthiest lives have two things in common: Purpose and community. Supporting friends and hanging out with friends and family can be stress-reducing.
One study showed men and women with the least social connections had the most significant levels of anxiety and depression.
However, pick your friends carefully and hang around people who support your goals and are genuinely fun to be around.
5) SUPPLEMENT:
Many natural ingredients can reduce stress. Here is a list of the top 7 and the supplements you can find them in -
· Magnesium – ADRENAL SWITCH™ & ALPHA SWITCH™
This super important mineral is involved in over 600 bodily processes per day. It is critical for energy metabolism, nervous system relaxation, muscle recovery, energy, and so much more.
Nearly 75% of the population is not getting enough magnesium for their daily needs. Simply supplementing with magnesium citrate after exercise or before bed will profoundly benefit your recovery and lower your cortisol (stress).
· Ashwagandha – ADRENAL SWITCH™ & ALPHA SWITCH™
Known as the king of herbs. This Ayurvedic medicinal root has been used for centuries to help combat fatigue, reduce stress, and support energy. It is an adaptogen class of compounds that aid our mind and body adapt to stress.
Ashwagandha contains a natural compound called Withanolides that have been shown to lower cortisol (stress) and support natural hormone balance.
· Schisandra – AMINO SWITCH™ & ESTRO SWITCH™
This traditional Chinese medicinal berry supports qi (energy & life force). It elicits some of its benefits through liver detoxification. It is also an effective adaptogen (like ashwagandha) and improves how your body responds to caffeine by reducing jitters, improving energy levels and preventing an energy crash.
Schisandra needs to provide high levels of Schisandrin A like that found in AMINO SWITCH™ & ESTRO SWITCH™.
· Alpina galanga – COFFEE SWITCH™, THERMAL SWITCH™ & POWER SWITCH™
This unique alpine grown galangal extract has been shown to improve your tolerance to stress. It was voted 2019 innovative ingredient of the year and outperforms caffeine in focus and alertness scores without activating the central nervous system (without producing adrenaline or cortisol).
Alpina galanga will often be found in combination with caffeine or coffee, as it has been shown to amplify your body's response to caffeine by 30 – 50% and make it feel cleaner & longer lasting.
Alpina may also reduce adenosine in the brain. Therefore, preventing mental fatigue, tiredness and procrastination. It also boosts D2 dopamine receptor sensitivity, which helps combat stress by boosting mood.
The feeling of Alpina and Caffeine together is one of happiness, alertness and profound focus.
· Glycine – ADRENAL SWITCH™ & COLLAGEN SWITCH™
This non-essential amino acid has many benefits, including its tonifying effect on the nervous system. Glycine also helps support connective tissue recovery, immune response, and energy by supporting endogenous (internal) creatine production.
Like GABA, it has a calming effect if used after exercise or before bed. However, Glycine can be consumed before training, where it can help improve energy.
· L-Theanine – ADRENAL SWITCH™
L-Theanine is another non-essential amino acid with the ability to calm your body and brain. L-Theanine is found in green tea and has been shown to take the edge off caffeine (reduce jitters or anxiety) while promoting focus and elevating mood.
· Medicinal Mushrooms – VITALITY SWITCH™ & COFFEE SWITCH™
Medicinal mushrooms have been used in traditional Chinese medicine and Ayurvedic medicine systems for centuries. They are adaptogens that help support your body's response to stress. They're also great at lowering inflammation which could be causing chronic physical stress. Medicinal mushrooms like Shitake, Maitake, Turkey Tail, King Trumpet and Cordyceps support energy and immunity while fighting pathogens like viruses, bacteria, fungus etc.
6) GET YOUR MACROS & MICROS RIGHT:
Undereating or eating calorie-dense but micronutrient depleted food can profoundly affect your mental health, stress, and body fat levels.
Keep in mind 'FOOD CAN CHANGE YOUR MOOD'. Eating food that spikes and then drops your blood sugar levels can leave you exhausted, tired, grumpy, and hungry.
Being in a chronic calorie deficit can increase cortisol (stress hormone), slow fat loss, increase muscle loss, and increase inflammation and stress. Make your diet cyclical and have higher calorie days mixed in with your calorie deficit. Using KETO SWITCH™ between meals or during fasting on your calorie deficit days can reduce muscle loss, support brain function, and reduce hunger.
7) MEDITATION & MINDFULNESS:
We all know meditation and mindfulness are helpful ways of reducing stress. However, some people have difficulty clearing their minds when attempting meditation. Apps like 'Head Space' and others can teach you or guide you through meditation, which can be life-changing.
8) CUDDLE:
Cuddling, hugging, kissing, and sex can relieve stress by promoting the release of oxytocin and serotonin. These practices have been shown to lower blood pressure, heart rate and other emotional and physical symptoms of stress.
Chimpanzees also cuddle friends and family who are stressed, and it has the same hormonal response in our closest primate relatives.
9) YOGA & STRETCHING
Yoga is an ancient Ayurvedic practice that has been shown to lower stress and anxiety for centuries. Studies looking at Yoga's overall effects have shown it to boost mood and lower stress. It may be as effective at treating depression as some medications.
10) BREATHE:
Slowing your breathing helps to activate the parasympathetic (rest, digest, relax & recover) nervous system. It is the opposite of the fight or flight sympathetic nervous system, which is activated by shallow quick breaths.
If you get into anxiety or panic, try 'Box Breathing'.
· Breathe in through your nose for 4 seconds.
· Hold your breath for 4 seconds.
· Exhale through your mouth for 4 seconds.
· Hold the exhale for 4 seconds.
· Repeat 4 times.
11) GET A PET:
Pets are like cuddling. They help us release oxytocin and serotonin. However, sometimes pets are even better because they generally provide unconditional love in return, and the relationships are not as complicated as human ones.
Having a pet may also keep you active as you must exercise them daily, which is stress-relieving.
12) GET OUT IN NATURE:
Being in nature, surrounded by trees, mountains, lakes, streams or even on the beach, listening to the crashing waves is therapeutic and stress relieving. Part of the stress-relieving effect is due to our connection to the planet, and part of it is the disconnection from emails, social media and more which can increase stress.
Another part is the sunlight on our skin boosts Vitamin D, endorphins and oxytocin, which have immune-boosting, hormone-regulating and stress relieving benefits. Disconnect at least once a week and exercise in nature (not just in the gym or around the block). Breathe in the fresh air and take in the calming effects being away from the city provides.
SUMMARY:
There are so many stressors in our lives and multiple ways to help manage or destress. You need to consider what is stressing you the most and make efforts to remove these stressors from your life.
If you practice all the above techniques but continue to expose yourself to a stressful job or relationship, it is like trying to put out a forest fire with a garden hose. It will help but may not prevent all the adverse effects of stress.
Switch Nutrition aim to help people live healthier, more active lifestyles providing your body with all it needs to get the most out of each day with their wide range of products. Check out their range of products here.
One of the most apparent symptoms of stress is a lack of energy or enthusiasm. Getting a good night's sleep by having ADRENAL SWITCH™ before bed will be the number one place to start.
And when you wake up, try replacing your daily brew with COFFEE SWITCH™ for longer-lasting healthier energy!!
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified healthcare provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified healthcare provider.
Magnesium deficiency (or hypomagnesemia) is a common, yet often overlooked health issue. And if left unchecked it can lead to serious health problems.
While there aren't sufficient statistics here in New Zealand, in the United States around 2% of the population are magnesium deficient, while other studies suggest 75% are not meeting their recommended daily magnesium intake.
Magnesium deficiency can also be hard to detect, as the obvious signs typically don’t appear until your levels are unhealthily low. Serious health problems that can develop as a result of low magnesium include: diabetes, celiac disease, hungry bone syndrome and more.
To help you avoid running into these health problems in future, here are 10 signs you might need a magnesium pick me up this winter:
1. You Experience Muscle Twitching And Cramping
Do you experience constant twitches, tremors, or muscle cramps? According to scientists, these symptoms are caused by an increased flow of calcium into your nerve cells. This causes your muscle nerves to become over-stimulated. Supplementing with magnesium is a great way to help calm your over-excited nerves and relieve twitching or cramping.
2. Mental Health Issues
Mental health issues such as depression or anxiety can also be enhanced by a magnesium deficiency. Recent studies found that low magnesium levels came with an increased risk of depression. Scientists have also theorised that low magnesium may promote anxiety - although more research is required on the subject.
3. You Constantly Feel Fatigued Or Weak
Feeling fatigued or tired is another common symptom of magnesium deficiency. Fatigue can be defined as experiencing physical or mental exhaustion. We all feel fatigued from time to time, so you’re likely to have to experience additional symptoms before being diagnosed with a magnesium deficiency.
4. You Have High Blood Pressure
A variety of observational studies have shown that low magnesium levels along with a poor diet, can lead to a rise in blood pressure. Other reviews also found that magnesium supplements had positive effects in lowering blood pressure, which also reduces the risk of heart disease.
5. You’re Asthmatic
Interestingly enough, magnesium deficiency is often found in those with severe asthma. This is due to the fact that a lack of magnesium can lead to a buildup of calcium in the lungs - which constricts your airways and makes breathing more difficult. In some cases asthmatics are given an inhaler with magnesium sulfate to help relax and expand the airways.
6. You Have An Irregular Heartbeat
One of the more serious symptoms of magnesium deficiency is an irregular heartbeat (or heart arrhythmia). Patients who suffered from heart failure were shown to have lower levels of magnesium compared to healthy people. Treating heart patients with magnesium is also proven to help improve the health and function of the heart.
7. You Suffer From Migraines Or Migraine-Like Headaches
Multiple studies have shown that low magnesium levels in the brain can be related to migraines. This is because magnesium is needed for optimal nerve function in the brain. Taking magnesium supplements helps improve your nerve function and can lessen the likelihood of migraine attacks. Just remember to speak to your doctor if your migraines / headaches still continue.
8. You’re Having Trouble Sleeping
Magnesium can help relax the body and the mind, which helps you get a better sleep. It also helps the “GABA” receptors in the brain function properly. GABA is the neurotransmitter which allows the brain to reach a restful state.
9. You Have Weak Bones (Or Osteoporosis)
Osteoporosis is a disorder where your bones become weaker and are more likely to damage or fracture. Factors such as old age and lack of vitamin D and K are commonly associated with this disorder, however magnesium deficiency can also increase the risk of osteoporosis. As well as weakening bones, low magnesium levels can reduce the blood levels of calcium, which is also crucial for bone health.
10. You’re Pregnant
Often the higher the estrogen or progesterone levels in a woman’s body, the lower the magnesium levels. This commonly occurs during pregnancy. This is part of the reason why pregnant women experience more cramps and other muscular problems in the second half of their cycles - as during this time their magnesium levels usually drop.
How Much Magnesium Should You Be Taking?
According to the National Institutes of Health's Office of Dietary Supplements, adult men should consume between 400g and 420mg of magnesium per day.
Women on the other hand should be consuming between 310mg and 320mg daily. It’s also recommended that pregnant women consume a higher dose than those who are not pregnant (as touched on above).
Need high-quality Magnesium?
Check out Sportfuel’s range of magnesium supplements today.
A vegetarian or vegan diet has been shown to have distinctive health benefits, and many people today choose to give up meat, dairy and eggs in order to be kinder to animals. While a vegetarian or vegan diet can be healthy and conducive to natural lifestyles, serious athletes and bodybuilders who restrict or eliminate animal-derived foods from their diets can end up deficient of certain nutrients. This can make it difficult to see results from workouts and interfere with athletic performance. The good news is that it's possible to bridge the diet gap with the right sports nutrition supplements.Here are four of the best supplements for vegetarian and vegan athletes and bodybuilders:
1. Vegetable Based Protein PowderProtein is absolutely essential for building new muscle cells and for repairing the strain put on the body during exercise. You can get protein from plants, but most plant proteins are incomplete, which means that they do not contain every single one of the amino acids that are used as building blocks for proteins. Vegetable based protein powders can supply a vegan-friendly form of protein to ensure that you're getting enough of the amino acids that your body requires. Soy protein powders tend to be preferred by many people as they contain a complete amino acid profile. You can also try vegetarian blends with ingredients like pea protein and hemp, or if you eat dairy, a whey protein powder is a vegetarian option with a complete amino acid profile.
2. Branched Chain Amino AcidsLeucine, isoleucine and valine are three key amino acids for muscle development. Called the branched chain amino acids or BCAAs, these amino acids decrease the risk of muscle breakdown when you're completing a grueling workout. The BCAAs have also been shown to stimulate muscle cell production after exercise and to reduce fatigue and increase endurance. Most vegetarian and vegan diets are lacking in these important amino acids, but you can add them to your diet easily in pill or powder form.
3. CreatineCreatine is an important fuel for producing energy in the muscles during exercise, and much of the nutrient stored in the muscle tissue comes from animal proteins in the average adult diet. Since you don't eat meat, there is a good chance you have lower amounts of creatine stored in your muscles than the norm. Taking just 5 grams of creatine per day can help you to promote muscle growth, reduce fatigue and increase your strength.
4. Beta-AlanineBeta-alanine is another amino acid that is found primarily in meats that plays an important role in energy production and that amplifies the benefits of creatine. Experts recommend that vegetarians take 3 to 6 grams of the amino acid per day divided into 2 to 4 even doses. Be prepared to experience a tingly feeling when you take your supplement; that's a normal side effect of beta-alanine and no cause for alarm.For help selecting supplements that are vegan or vegetarian-friendly, feel free to contact us. We'll be glad to help you put together the best sports nutrition programme to help you stick to your diet and get better results at the gym.
Find out what the top supplements for beginners are so you know which products will give you the best bang for your buck.When you're new to working out, it's tempting to simply focus on getting into the habit of hitting the gym regularly, but there is more to it than just working out. Diet and supplementation are crucial to achieving your training goals.Starting on a new training program means putting new demands on your body, and in order for your body to meet those demands, the right nutritional support is required. This doesn't mean that you have to take dozens of supplements every day, just the top supplements for beginners..These five essential supplements for beginners can easily provide you with the nutritional support that you need as you begin on the path toward accomplishing your fitness goals.
1. Protein
There is no nutrient that is more important to promoting muscle development and assisting with recovery after workouts than protein. For the average person, protein only needs to make up about 10 to 15 per cent of one's daily calorie intake, but for strength trainers, roughly 20 to 30 per cent of calories should come from protein.
Protein supplements make it easy to get the amount of protein that you need to build new muscle and to repair strain to your body after workouts.
Muscle Recovery
Muscle Growth
Strength Gains
For Muscle Gain and for Dieting
2. Fish Oils
Omega-3 fatty acids are key to everyone's health, not just athletes and fitness enthusiasts, and studies show that most people don't get enough of these important nutrients through diet alone. A fish oil supplement helps to prevent omega-3 fatty acid deficiencies to keep your body functioning optimally.Plus, fish oils have been shown to promote the processes that burn body fat and replace it with lean muscle mass.
General Health Benefits
Essential
Optimal Body Function
3. Branched Chain Amino Acids
Branched chain amino acids or BCAAs include the amino acids leucine, isoleucine and valine. When used together, these nutrients provide a number of benefits. They can help you maintain energy levels during your workouts and allow you to produce more explosive movements to enhance your results.Plus, they help your body produce more protein, which in turn can lead to greater increases in muscle mass.
Recovery
Energy levels
Great for consuming during workouts
Muscle maintenance and growth
4. Glutamine
The most abundant amino acid present in the muscle tissue, glutamine is essential to muscle health. During your workouts, glutamine levels can quickly become depleted, leaving the muscles weakened. Replenishing your body's supply of this key amino acid by taking a glutamine supplement post workout can help your muscles recover and grow in response to exercise.Plus, glutamine supports a healthy immune system and assists with digestive function.
Recovery
Immune System
Digestive Function
5. Creatine
Numerous tests have confirmed the benefits of creatine, a substance that is naturally produced by the body and that is primarily stored in the muscles. When you workout, creatine helps to supply the energy needed to power your muscles through movements.Creatine supplements can increase the levels of this nutrient in your muscle tissue, so that you're less likely to experience fatigue during workouts. The supplement can also support increases in muscle size.
Workout Energy
Increased Strength
Increased Muscle
So after reading about the top supplements for beginners, you now know where to start. Sportsfuel offers all of the essential supplements that beginners need to get the most out of their workouts. You can shop our full selection of protein, fish oil, branched chain amino acid, creatine and glutamine supplements now and put together your ideal supplement regimen for success.
