The most abundant amino acid found in the body, glutamine is required for a number of tasks relating to your general health and well-being. However, this powerful amino acid is often disregarded, as it’s not one of the nine “essential” amino acids. But make no mistake, glutamine plays a vital role in helping your body with performance and recovery.
Supplements containing glutamine are especially beneficial for athletic or muscle gaining purposes - as they can help enhance recovery after your workouts. They’ve also been clinically shown to support your immune system and fight off germs - which is especially handy during winter time.
What Is Glutamine?
As already mentioned, glutamine is the most abundant amino acid that occurs naturally in the human body. Although glutamine is not an essential amino acid (as the body produces it), it can fall into the same category if your body becomes glutamine deficient. This can happen when you're sick, have suffered physical stress or trauma, or sometimes even during heavy training and prolonged endurance exercise. In these situations, your levels of glutamine can only be increased through diet or supplementation.
What Foods Contain Glutamine?
Amino acids are the building blocks of protein, and because glutamine is one of them, you’ll find it in many protein sources, along with various other plant based foods. Some common glutamine sources include: Beef, eggs, milk, whey protein, rice, spinach, cabbage, and more.
What Is The Difference Between Glutamine and L-Glutamine?
As well as glutamine, you may also have heard of “l-glutamine.” Often these terms are used interchangeably in the sports and nutrition world.
However, there is a big difference between the two, mainly in their chemical structure. You see, l-glutamine is an isomer of glutamine, which essentially means it has a different arrangement of atoms. Like glutamine, our bodies produce l-glutamine, and it can also be found in various foods and supplements.
The Benefits Of Glutamine Supplements
Overall glutamine plays an important part in healthy body function during times of rest, physical exercise and during illness / disease.
Here are two of the stand out benefits this underrated amino acid gives you:
Gut Health Benefits:
Glutamine is the preferred source of the gastrointestinal cells in our body. These cells are responsible for maintaining structure and limiting the issue of gut mucosal atrophy. Other health issues can include reduced number of cells, decreased surface area, and loss of intestinal function. What this means is by getting more glutamine into your system you have a better chance of avoiding or limiting these kinds of gut issues.
Immunity And Performance Benefits:
As we’ve already touched on, glutamine plays a big role in maintaining a healthy immune system and aiding with recovery. High intensity training can weaken our immunity and make us more susceptible to illnesses like the common cold or other respiratory infections. It’s even been shown that during prolonged exercise like a marathon, can deplete blood glutamine levels by as much as 20%.
This is where supplementation can help. One study found that marathon runners had a 32% lower incidence of respiratory tract infection symptoms supplementing with glutamine when compared with those who did not.
In terms of sporting performance, glutamine has also been shown to assist in the absorption of water and electrolytes in the bowel, which worked as a successful rehydration strategy.
Glutamine - Recommended Dosage
It is recommended that you start with 5 grams of glutamine a day, though this can be increased to around 10 to 15 grams of L-Glutamine a day. When taking a higher dose supplement it 2 to 3 times daily - in the morning, after a workout, and at night before bed; with each serving being around 5 grams. You should note that you will likely already be getting some L-Glutamine in your diet and from other supplements you're taking (make sure to read the labels to see how much). The best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time.
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.
5 SUREFIRE WAYS TO INCREASE ENERGY ALL DAY
In a world where being highly motivated, focussed and energised are daily requirements to succeed, we need all the help we can get…and some days coffee alone just doesn’t cut it!
In this article we will look at the top 5 ways to increase energy all day.
1. Sleep
Sleep – This might sound strange but sleep duration and quality is the most effective predictor of energy the next day. If you are feeling lethargic, tired or irritable, sleep should be your priority.
Simply achieving 7.5 hours of unbroken quality sleep can be life changing for daily energy and motivation.
Here are some quick tips to get the best sleep.
Sleep before midnight is 2x more beneficial than after midnight.
Plan to be in bed 8 hours before you need to wake up. 30 mins to doze off and get settled.
Use Magnesium which has been shown to improve sleep quality and increase energy through the day.
Read a book to wind down. Don’t rely on digital games, social media or watching TV.
Don’t eat within 2 hours of bedtime. The digestion and blood sugar fluctuations can prevent getting to sleep and staying asleep.
Don’t drink too much water before bed. Getting up to go to the toilet can disrupt quality sleep.
Reduce alcohol. Even though it is a sedative it can reduce deep sleep where recovery happens.
Reduce caffeine and stimulants after 2pm. Caffeine will still be in your system 6-8 hours after consumption.
Use Ashwagandha. This Ayurvedic herb has been shown to reduce cortisol and promote better sleep quality.
Pro Tip: Switch Nutrition Adrenal Switch™ is your go to product containing Ashwagandha and Magnesium to reduce stress, improve sleep and increase energy the next day!
2. Caffeine
Still KING for energy… however, you can get too much of a good thing and certain forms are better than others. Yes, caffeine boosts energy, alertness, focus, motivation, and performance. However, too much caffeine can cause a crash, tiredness, diarrhoea and an increasing dependence or addiction.
It is not uncommon for people to start with 100mg (1 cup of coffee) and before long need 300mg (triple shot) to get the same benefit. This is called adrenal resistance. Your body is producing adrenaline in response to the caffeine, but you are not responding to it as well.
This can be unhealthy as your adrenals are working overtime to call up the energy, but your brain and muscles are not picking up the phone.
Natural caffeine provides all the benefits of synthetic caffeine anhydrous but has a smoother, longer lasting feeling without the crash or chemical residues of synthetic caffeine. You will find natural caffeine in Switch Nutrition Coffee Switch™ (for your coffee lovers), Power Switch™ (Pre-Workout) and Thermal Switch™ (for the fat burning energy chaser).
3. Move
Regular exercise is far more effective at boosting energy than a remaining sedentary and conserving energy. Moving at regular intervals helps boost blood flow and improve insulin sensitivity which results in more energy being utilised by your working muscles and your brain.
In fact, one study found that sedentary people with persistent tiredness and fatigue reduced their tiredness by 65% with regular exercise. In another study just 10 minutes of walking increased energy more than a sugary snack.
So, get away from your desk for 10 minutes each hour and go for a walk or do some movement that increases your heart rate and improves your blood flow.
4. Nootropics
There is a new class of botanical compounds that help enhance focus and mental energy while reducing fatigue. They are called Nootropics!
Nootropic is the term given to a compound that boosts cognitive function. Some nootropics are gabanergic (calming) and others are adrenergic (excitatory). Some boost mood, focus, mind-muscle connection, and others enhance learning or memory recall.
EnXtra®
EnXtra® - Alpina Galanga is the source of this NEW patented natural compound that amplifies the benefit of caffeine by 30% for up to 5 hours without jitters or a crash. It is thought to act as an adaptogen allowing your body and brain to respond positively to stimulants and stress.
EnXtra® boosts dopamine receptors and down regulates adenosine. This means it may enhance motivation, happiness, satisfaction and focus while reducing fatigue and tiredness.
EnXtra® has been shown to increase alertness with or without caffeine by 100% over placebo. In 2019 it won the prestigious Nutraingredients Best New Ingredient Award. You should make sure this ingredient is in your next pre-workout or focus supplement.
Hordenine
Hordenine – Found in Hordeum vulgare, this neuro stimulant works by inhibiting MAO (MonoAmine Oxidase). This inhibition reduces the metabolism and breakdown of catecholamines (adrenaline, dopamine etc). Simply put, Hordenine keeps you focused and motivated for longer.
In a 2009 study hordenine showed to peak energy at 60 – 90 minutes after consumption and significantly increase energy burned over placebo. You will find hordenine in Thermal Switch™ & Power Switch™.
Theobromine
Theobromine – Found in Theobroma cacao (chocolate), this unique stimulant also possesses vasodilating benefits. This means it may boost your energy and focus while enhancing blood flow for greater muscle performance and recovery.
In addition to this, Theobromine has bronchodilation benefits that may support better respiratory performance.
Theobromine can be found in the following big hitting energy formulas… Coffee Switch™, Thermal Switch™ & Power Switch™.
NeuroFactor®
NeuroFactor® - Coffea Arabica Fruit Extract is the source of this highly researched ingredient. It has been shown in clinical trials to boost BDNF (Brain Derived Neurotropic Factor) by 143%.
BDNF is a protein peptide that helps improve the architecture of the brain to boost its processing speed and memory recall. In fact, as we age, lowered levels of BDNF is thought to result in lowered mental performance and potential onset of age-related cognitive decline and a decrease in mental energy.
Neurofactor® may be more helpful for learning and memory. However, it does help support focus and energy so it’s a nice addition to your pre-workout (Power Switch™), thermogenic (Thermal Switch™) or nootropic coffee supplement (Coffee Switch™).
Ketones
Exogenous Ketones are a recent supplement super star. They entered the market in 2017 and have continued to show promise in study after study.
They work by essentially putting your body into a temporary state of ketosis even if you aren’t following a ketogenic diet.
Once the ketones are circulating in your body they not only provide energy to your cells but they signal certain processes to occur.
Up Regulate Mitochondrial Biogenesis – Ketones signal your body to produce more new healthy mitochondria. The mitochondria are the powerhouse of your cells. This is where your energy gets converted from fats and some carbs.
Down Regulate Ghrelin – Ghrelin is a hunger hormone. Ketones have the ability to reduce ghrelin which can significantly reduce cravings and hunger. This may stop you looking for that quick fix snack.
Increase BDNF – Like NeuroFactor®, ketones can boost brain function, and like MCT oil, they pass through the blood brain barrier providing energy to your brain to boost alertness and focus without stimulation of your central nervous system and without an increase in blood pressure or heart rate.
You will find Ketones in Keto Switch™ or a precursor to ketones in MCT Oil Powder. They both help boost mood, focus, energy and productivity.
5. Eat Wholefoods
Nutritious healthy balanced meals can make all the difference to your daily energy needs. When you eat rubbish, you will feel rubbish. What goes up must come down. What I mean by this is too many simple carbs or sugary foods can temporarily boost energy and will increase blood sugar.
However, once insulin comes in and disperses the sugar into storage (sometimes fat cells), your blood sugars crash, your mood crashes, your energy crashes and you become grumpy, tired and less productive.
Eating meals high in quality protein (30% total calories), good fats (30% total calories) and a moderate amount of complex carbohydrates (40% of total calories) with around 5 – 10g of fibre (per meal) and loads of colourful veges and some fruit, will set you up for consistently good energy all day.
If you can’t get enough greens or plant diversity in your diet, then consider supplementing with a great energy superfood formula Vitality Switch™. The name says it all… VITALITY!! All day energy and exuberance for life.
It’s also worth mentioning certain artificial colours and preservatives have been linked to fatigue, tiredness, loss of performance and overall health decline. Be sure to minimise the bright colour artificially sweetened drinks in favour of natural options where possible.
Pro Tip: Do not consume caffeine or a combination of caffeine and other nootropics too close to bed as they can disrupt your sleep. Quality sleep leads to quality brain function, less sugar cravings, better cortisol rhythm and greater 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 health care 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 health care 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.
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.
