In the realm of fitness and nutrition, amino acids are fundamental components of proteins that play crucial roles in muscle repair, growth, and overall health. Among these, Branched-Chain Amino Acids (BCAAs) and Essential Amino Acids (EAAs) are two categories often spotlighted for their importance in dietary supplements. Understanding the differences between BCAAs and EAAs, as well as determining which is more suitable for your goals, is key to optimising your nutritional strategy.
BCAAs consist of three specific amino acids: leucine, isoleucine, and valine. These amino acids are termed "branched-chain" due to their chemical structure and are unique in their metabolism, primarily taking place in the muscle rather than the liver. BCAAs are particularly noted for their role in muscle protein synthesis, energy production during exercise, and potential reduction in muscle soreness post-exercise.
EAAs encompass a broader category that includes nine amino acids the body cannot synthesise on its own: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. This group includes the three BCAAs and six other essential amino acids necessary for various bodily functions, including but not limited to protein synthesis, tissue repair, and nutrient absorption.
The choice between BCAAs and EAAs depends on your specific health goals, dietary intake, and exercise regimen:
Both BCAAs and EAAs play significant roles in nutrition and exercise performance, but the choice between them should be informed by your individual nutritional needs and fitness goals. For those focused on muscle performance and recovery, BCAAs might be the preferred choice. However, for overall nutritional support, especially in cases of dietary restrictions, EAAs offer a comprehensive solution. Always consider consulting with a healthcare professional or a nutritionist to tailor your supplementation to your specific needs, ensuring that it complements a balanced diet and supports your wellness journey effectively.
]]>Protein supplements have become a staple in the diets of athletes, fitness enthusiasts, and anyone looking to support their nutritional needs. Among the vast selection, whey protein, whey protein isolate, collagen-based, and casein powders stand out as popular choices. Each type serves unique purposes and benefits, catering to different health goals and dietary preferences. Let’s delve into the differences between these protein powders and how to decide which one might be best for you.
Derived from milk during the cheese-making process, whey protein is a complete protein containing all nine essential amino acids. It's renowned for its quick absorption rate, making it an ideal choice for post-workout recovery. Whey protein supports muscle repair, growth, and maintenance, and is beneficial for those looking to increase their protein intake efficiently.
Whey protein isolate undergoes further processing to remove most of the fat and lactose, resulting in a purer form of protein. This type typically contains a higher percentage of protein and fewer carbohydrates than standard whey protein, making it an excellent option for those on low-carb diets or with mild lactose sensitivity. Its rapid absorption rate remains similar to whey protein, offering quick support for muscle recovery.
Collagen-based protein powders are derived from animal bones, skin, and connective tissue. They provide specific amino acids that support skin, hair, nail health, and joint health. Collagen protein is not a complete protein, meaning it doesn't contain all the essential amino acids required for muscle building and repair. However, it's a great supplement for those looking to improve their overall wellness, particularly in areas related to skin elasticity, joint function, and gut health.
Casein protein, like whey, is derived from milk but digests at a much slower rate. This slow digestion process provides a gradual release of amino acids, making casein ideal for consuming before periods of fasting, such as overnight. It helps prevent muscle breakdown and supports growth and repair over extended periods. Casein is an excellent choice for those seeking sustained protein release and is particularly beneficial as a pre-bedtime supplement.
When deciding between whey protein, whey protein isolate, collagen-based, and casein powders, consider your specific goals, dietary needs, and preferences:
The choice between whey protein, whey protein isolate, collagen-based, and casein powders depends on your individual health goals, dietary restrictions, and what you're looking to achieve with your protein supplementation. Understanding the unique properties and benefits of each can help you make an informed decision that aligns with your nutritional needs and fitness objectives. Remember, a balanced diet is crucial, and supplements should complement, not replace, the nutrients obtained from whole foods.
]]>In the ever-evolving world of nutrition and fitness, the debate between dairy and vegan protein powders continues to be a hot topic. With an array of options on the market, deciding which protein powder is best for you can be a challenge. This article explores the key differences between dairy and vegan protein powders, their benefits, potential drawbacks, and how to choose the right one for your dietary needs and health goals.
Dairy Protein Powders are primarily derived from cow's milk and include popular options like whey and casein. Whey protein is celebrated for its rapid absorption rate, making it a favourite among athletes and fitness enthusiasts for post-workout recovery. Casein, on the other hand, digests more slowly, providing a gradual release of amino acids, making it ideal for consuming before periods of fasting (like sleep).
Vegan Protein Powders are made from various plant sources, such as peas, rice, hemp, and soy. These options have gained popularity for their ability to provide high-quality protein without animal products, catering to those following vegan, vegetarian, or dairy-free diets. They're also lauded for their environmental benefits and often come packed with additional fiber and nutrients.
Dairy Protein Benefits:
Vegan Protein Benefits:
Dairy Protein Drawbacks:
Vegan Protein Drawbacks:
Choosing between dairy and vegan protein powders comes down to personal health goals, dietary restrictions, and ethical considerations. Here are a few tips to guide your decision:
Both dairy and vegan protein powders have their place in a balanced diet, offering unique benefits depending on your specific needs and preferences. By considering your dietary restrictions, health goals, and ethical values, you can make an informed choice that aligns with your lifestyle. Remember, the best protein powder for you is one that not only meets your nutritional needs but also fits seamlessly into your daily routine.
]]>In the quest for natural wellness solutions, the discovery of Fadogia agrestis marks a fascinating turn. This remarkable plant, steeped in tradition and bursting with potential, has recently found its way into the spotlight, and for good reason. As we continuously seek out holistic approaches to health, Fadogia agrestis emerges as a beacon of natural vitality. Let’s embark on an exploratory journey to understand what Fadogia agrestis is and why it could be the next essential addition to your wellness routine.
Fadogia agrestis, a resilient shrub native to certain African terrains, has been revered in traditional medicine for its remarkable properties. This botanical treasure, traditionally used to support various aspects of well-being, is now accessible through SBN’s meticulously sourced supplement.
What makes Fadogia agrestis stand out in the natural supplement arena? It's the plant's rich background in traditional practices combined with modern-day interest in its potential. This blend of ancient wisdom and contemporary research sparks curiosity and beckons a closer look at how Fadogia agrestis might complement a modern wellness lifestyle.
At SBN, we’re thrilled to introduce Fadogia agrestis as part of our commitment to offering premium, natural supplements. Sourced with integrity and produced under stringent quality standards, our Fadogia agrestis supplement is designed for discerning individuals seeking to enrich their wellness journey.
Embrace the opportunity to incorporate Fadogia agrestis into your life and discover why this ancient botanical is becoming a contemporary wellness staple. Whether you’re a long-time advocate for natural health solutions or just beginning to explore the benefits of botanical supplements, Fadogia agrestis from SBN represents a step forward in your pursuit of vitality and well-being.
Join us at SBN as we unlock the secrets of Fadogia agrestis and offer you the key to a more natural, balanced approach to health. Explore this exceptional supplement and consider how it might contribute to your wellness goals. With Fadogia agrestis, you’re not just adding a supplement to your routine; you’re embracing a legacy of natural health and vitality.
Understanding Magnesium L-threonate:
When to Consider Magnesium L-threonate:
Magnesium L-threonate stands out in the world of magnesium supplements for its ability to effectively enhance brain magnesium levels and support cognitive functions. Its unique properties make it a compelling choice for individuals focusing on brain health and cognitive performance, in addition to the general benefits associated with magnesium. As always, it’s important to consult with a healthcare provider before starting any new supplement regimen, especially to ensure it aligns with your individual health needs and goals.
]]>In the quest for optimal health and well-being, greens formulas have emerged as a popular and effective supplement. These nutrient-packed products are designed to offer a concentrated dose of vitamins, minerals, and other beneficial compounds found in green vegetables and superfoods. At Supplement Mart, we understand the importance of including greens formulas in your diet for overall health enhancement.
Understanding Greens Formulas
What Are Greens Formulas?
Greens formulas are dietary supplements that typically contain a blend of powdered greens, such as spinach, kale, and broccoli, along with other superfoods like spirulina, chlorella, and wheatgrass. These formulas are designed to supplement your daily intake of fruits and vegetables, especially if you struggle to consume the recommended amounts.
Benefits of Greens Formulas
Incorporating Greens Formulas into Your Diet
Greens formulas are incredibly versatile and can be easily incorporated into your daily routine. Here are some suggestions:
Our Top Picks at Supplement Mart
At Supplement Mart, we offer a variety of greens formulas to suit different needs and preferences. Some of our popular products include:
Greens formulas offer a convenient and efficient way to boost your intake of essential nutrients, supporting overall health and well-being. Whether you're looking to enhance your energy levels, support your immune system, or improve your digestive health, these supplements can be a valuable addition to your diet.
Explore our range of greens formulas at Supplement Mart and find the perfect product to complement your health and wellness goals.
]]>So, what exactly sets Cluster Dextrin apart from dextrose, and why is Precision Nutrition's Cluster Dextrin a choice worth considering?
The Science Behind Cluster Dextrin:
Why Precision Nutrition's Cluster Dextrin?
Precision Nutrition's Cluster Dextrin exemplifies the best qualities of this advanced carbohydrate. Here's what makes it stand out:
While both Cluster Dextrin and dextrose serve the purpose of providing carbohydrate-based energy, Cluster Dextrin, especially Precision Nutrition's formulation, stands a notch above with its advanced, athlete-friendly properties. It's an excellent choice for those looking to sustain high levels of performance without the downsides of simpler sugars like dextrose. Whether you're a competitive athlete or an avid gym-goer, integrating Precision Nutrition's Cluster Dextrin into your regimen could be a strategic move for your energy management and overall performance.
Remember, as with any supplement, it's important to use it as part of a balanced diet and exercise program, tailored to your specific health and fitness goals.
]]>For those who live and breathe fitness, EAAs are akin to a secret weapon. They play a pivotal role in muscle recovery and growth, making them a cornerstone in the diet of athletes and gym enthusiasts. This is where supplements like "Legit EAA’s" and "Core EAA’s," available at Supplement Mart such as Recovery EAA Formula by Legit, come into the spotlight.
Let’s break down what makes these supplements stand out. "Legit EAA’s" isn’t just a catchy name; it's a blend meticulously designed to deliver all nine EAAs in a formula that aims to maximise muscle protein synthesis and support recovery. Think of it as your muscle's best friend post a grueling workout session.
Similarly, "Core EAA’s" steps up as another heavy hitter in the EAA supplement league. It’s formulated not just to deliver these essential amino acids but to do so in a manner that complements your body's needs during and after intense physical activities.
What sets these products apart isn’t just their EAA content but also their thoughtful composition. Some might include additional elements like electrolytes for hydration – a boon during intense workouts – or B vitamins to aid in energy metabolism, making them more than just a standard amino acid supplement.
It’s crucial, however, to navigate the world of EAAs with a balanced view. While supplements like "Legit EAA’s" and "Core EAA’s" can offer significant benefits in muscle development and recovery, it's essential to align with the Therapeutic Goods Administration (TGA) guidelines in Australia. This means understanding that these supplements are part of a holistic approach to fitness and wellbeing and should not be oversold as miracle solutions.
In essence, EAAs, especially in the form of high-quality supplements, can be a game-changer in your fitness journey. They're not just about building muscle but about nurturing your body's recovery and overall health post-exercise. So, whether you’re a professional athlete or someone who’s serious about fitness, exploring the world of EAAs with products like "Legit EAA’s" and "Core EAA’s" could be a step towards achieving your fitness goals, all while staying within the bounds of health and wellness guidelines.
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Shilajit, often hailed as the "conqueror of mountains and destroyer of weakness," is a unique and powerful natural substance found in the mountainous regions of the Himalayas. Used for centuries in Ayurvedic medicine, this tar-like, mineral-rich resin is renowned for its rejuvenating and therapeutic properties.
What is Shilajit?
Shilajit forms over centuries from the slow decomposition of plants and is rich in fulvic acid, a potent antioxidant and anti-inflammatory agent. This natural compound is found in the high-altitude rocks of the Himalayas and is traditionally collected during the summer months when it oozes out of the rocks.
Composition and Benefits
Uses of Shilajit
Shilajit can be consumed in several ways:
Precautions and Considerations
Shilajit’s rich history and extensive use in traditional medicine highlight its potential as a natural supplement. Its unique composition and array of minerals make it a fascinating subject for ongoing research and its role in wellness and health. As we continue to explore the benefits of ancient remedies, Shilajit stands out as a testament to the enduring wisdom of traditional practices and the healing power of nature.
]]>Berberine is an alkaloid, a class of naturally occurring compounds often noted for their medicinal properties. It is extracted from the roots, stems, and bark of various plants and has a distinctive yellow hue, historically used as a dye.
While it's important to adhere to the Therapeutic Goods Administration (TGA) regulations in Australia regarding health claims, emerging research has explored several potential health benefits of berberine:
Berberine is usually taken in supplement form. The dosage can vary depending on the product and individual needs, so it's essential to follow the manufacturer's instructions and consult with a healthcare professional.
While berberine is generally well-tolerated, it's important to consider potential side effects and interactions with other medications. Consulting with a healthcare provider before starting any new supplement, especially for those with pre-existing health conditions or who are pregnant or breastfeeding, is crucial.
In Australia, the TGA regulates supplement claims and advertising. It's important to note that while research into berberine is promising, it should not be presented as a cure or definitive treatment for any condition. Supplement Mart | Blog Writer ensures that all information provided is in line with TGA guidelines and does not substitute professional medical advice.
Berberine emerges as an intriguing supplement deeply rooted in traditional medicine and a growing body of research supporting various health benefits. As with any supplement, it's important to approach its use thoughtfully, considering both potential benefits and safety aspects, and always in consultation with healthcare professionals.
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What’s The Best Mushroom For Me?
When deciding on which mushrooms are going to work for you, it's best to work with what is called the “Big 4 Mushrooms” and clarify which of the four types of people you are. To make this simple we have ascribed one of each of the big 4 mushrooms to one of these categories which are as follows:
While this is only a guideline and almost all of these mushrooms cross-over these different groups, they mostly sit within their designated quadrant.
Sporty Type
To kick off (pun intended) we have the Cordyceps mushroom. Of all the mushrooms, this one is that you will want in your bag when you are out to play and play hard. Since it was first discovered on the Tibetan plateau hundreds of years ago, it has been providing stamina and energy to humans and animals alike. It quickly became a high-end and specialist herb, reserved only for the Emperor and his noble consorts. In fact, in its early days, it was a capital offence for anyone else to possess it. Slowly over time, it became part of various medicinal systems in China. However, it wasn’t until 1993 that it made centre stage as a sports supplement. Amid controversy that it was suspected that the Chinese track and field team were using steroids or other performance-enhancing drugs, something even more startling came out. The coach was supplying a special formula to his team the main ingredient of which was Cordyceps. After this, along with the newly developed method of growing them caused a huge surge in the use of Cordyceps in sports as well as other areas. Up until that time they were wild-harvested and priced at up to $40K per kg. What we now use in the market is known as CS-4. This maintains many of the benefits of the wild Cordyceps without the unreachable price point. So here are a few points that make Cordyceps a great addition to the Sporty Type in your life.
Cordyceps may:
If Cordyceps mushroom sounds right for you, we recommend Teelixir Cordyceps Mushroom.
Workaholic Type
In the shadow of the “own the day” ilk of Joe Rogan and Tim Ferris, there really is only one player - Lion’s Mane! A mushroom that is now becoming synonymous with brain power and accelerated biohacking. Its roots however are somewhat humbler, yet understanding them, can in many respects help us understand why it has become such a modern-day hit. In Japanese culture, it is known as Yamabushitake. This refers to the use of Lion’s Mane by the Yamabushi (a group of Japanese monks) to calm and centre the mind, while concurrently sharpening their focus. This is precisely what Lion’s Mane does. The hericenones present in the Lion’s Mane are what help build the nerve growth factor that everyone is seeking. This is what delivers the cognitive enhancement, while at the same time balancing out the brain chemistry, calming it down. For this reason, Lion’s Mane has demonstrated the ability to display mood-enhancing benefits. This is perfect for the workaholic, as it allows them to fire up their brain while being in a calm and ready state. For this reason, it combines well with Reishi, adding a heart-calming element. This combo is perfect for more meditative activities as well. Chaga and or Cordyceps also enhance its more active benefits, especially in coffee or hot chocolate drinks. Suffice it to say Lion’s Mane equates to a strong brain.
Lions Mane may:
If Lions Mane sounds like the right type of mushroom for you, we recommend Teelixir Lions Mane Mushroom.
Yogi Type
The mushroom of great fortune should appeal to all seeking a higher self or just a way to calm down. Reishi is so iconic to its spiritual associations that it is depicted in art and architecture alike, and is the subject of myth, shrouded in mystery. If that is all a bit much let us bring it back down to earth for you. Regardless if you are a yogi or a meditator, modern life can be stressful. Reishi has been used for millennia to calm the spirit. In a modern context, this means that Reishi can calm the heart through the liver, making it ideal for sleep and stress. Being an adaptogen, it works over time to coordinate a more refined body system to maintain a sense of balance. What this means is, that the more you take it, the more your body adjusts to working with it. We will explore what an adaptogen is another time, but for now just know that it is something that acts like a thermostat in your house, keeping everything just right. Where the yogi type can benefit is that given Reishi’s calming effects, it can elevate the spirit and evolve the soul. We can say from our own personal experience that Reishi does just that. Whether through strange realizations or chance encounters that tend to steer one's life. Perhaps these events need a calm mind and body to occur. In which case we can put it all down to simple chemistry. Whatever your belief, Reishi will assist the Yogi type.
Reishi may:
If Reishi sounds like the right type of mushroom for you, we recommend Teelixir Reishi Mushroom.
Overworked Type
Ok so just because we all have to work, this doesn’t mean we are all addicted to it like the workaholic, and hey, each to their own! When we need a deeper well of energy to pool from, Chaga is the best. Unlike the oxygen and chi-driven stamina of Cordyceps, Chaga is more like a steady fuel source, designed to drive you forward. Can you take it with cordyceps in your morning coffee? Absolutely! These two can work in brilliant harmony. Chaga though, is more nutrient-based, delivering all-important antioxidants and minerals. Just like Reishi, it has a plethora of benefits too extensive to mention here. One of its key benefits is its ability to trigger the bodies native antioxidant superoxide dismutase. In fact, it has the best ability to do this than any other herb in the world. Given the importance of antioxidants, you can see why this makes Chaga so very special. A little background on Chaga is that is one of the only tree fungi that has a co-relationship with the birch tree on which it grows. Other tree fungi are involved in the breaking down and recycling of their host. Chaga is more like a co-host. Why this is interesting is that even without Chaga, the birch tree is already a veritable pharmacopoeia. A fact that is only strengthened by Chaga’s presence.
Chaga may:
If Chaga sounds like the right type of mushroom for you, we recommend Teelixir Chaga Mushroom.
Honourable mentions: Health Nut Type
While all of the four mushrooms we have explored work with the immune system, we would be amiss if we didn’t mention the other worthy soldiers which whether taken on their own or as a collective may assist immune function. Those are Turkey Tail, Maitake and Shiitake. They all have different points that they hit, immune-wise. If you are looking for a product which has all the benefits of the Big 4 Mushrooms, as well as these immune supporting mushrooms, we recommend Teelixir Mushroom Immunity. This community of different mushrooms creates the best arrangement for your bodies’ immune function.
What About Beauty Types?
We have you covered too - last but not least is Tremella. Used as a beauty secret back in ancient China, it has now been discovered that Tremella mushroom has properties similar to hyaluronic acid which is all the talk in the beauty industry at the moment.
If Tremella sounds like the right type of mushroom for you, we recommend Teelixir Tremella Mushroom.
Mushrooms are currently all the rage in the health and fitness industry, but it can be hard to navigate which specific mushroom may be right for you. If you sound like a few different “Types” outlined in this article, then we can confirm it is also safe to combine different mushrooms, at different times of day, to achieve the full spectrum of benefits that mushrooms can provide! To view the full range of Teelixir mushrooms – you can explore the range here.
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If you're new to working out, you may have heard about pre-workout supplements. These supplements are designed to provide energy and focus for your workout, allowing you to push yourself harder and achieve better results. However, with so many different types of pre-workout supplements on the market, it can be overwhelming to figure out what you need and how to use them safely. In this blog post, we'll answer some common questions about pre-workout for beginners.
What should I be looking for in a pre-workout?
When searching for a pre-workout, there are several key factors to consider to find the right one for you. First and foremost, look for a product with ingredients that align with your fitness goals. Whether you seek increased energy, enhanced endurance, or improved muscle pumps, understanding the ingredient list is crucial. Opt for pre-workouts with proven components like caffeine, beta-alanine, citrulline malate, and creatine. Additionally, check the dosage of these ingredients to ensure they align with your tolerance and requirements. Furthermore, consider any sensitivities or allergies you may have and look for pre-workouts free from items that could impact you. Lastly, seek reputable brands with positive customer reviews and certifications to ensure quality and safety. Remember that individual responses may vary, so always start with a smaller dosage to assess how your body reacts before gradually increasing the amount if needed. Consulting with a healthcare professional can also provide personalized recommendations based on your fitness level and health status.
What is the upper limit of caffeine for a day?
Many pre-workout supplements contain caffeine, which is a stimulant that can help to improve focus and energy during your workout. However, it's important to be mindful of your overall daily caffeine intake, as consuming too much caffeine can cause negative side effects like jitters, anxiety, energy crash and insomnia.
The recommended daily limit for caffeine is 400 milligrams per day for most adults. However, this limit can vary depending on your body weight, tolerance, and sensitivity to caffeine. If you're new to pre-workout supplements, it's a good idea to start with a lower dosage that contains around 100-200 milligrams of caffeine and gradually increases as needed.
It's also important to be mindful when consuming caffeine from other sources like coffee, tea, or energy drinks while taking pre-workout supplements, as this can increase your total caffeine intake.
Caffeine: Caffeine is a stimulant that can increase energy, focus, and alertness during workouts. The general dosage of caffeine in pre-workouts ranges from 100-325mg per serving.
PRODUCT LINKS: Top High Stim Pre Workout: Enrage Black, Legit Pre, DVST8 BBD, Precision PRE, Bedlam, Altered State, Disorder, Cross-Eyed.
Top Moderate Stim Pre Workout: Gold Standard Pre, BSc K-Os, C4, Pride, Power Switch, Pure Boost.
Why does pre-workout make you itchy?
One of the most common side effects of pre-workout supplements is the "tingling" sensation that many people experience shortly after taking them. This sensation is known as "paresthesia" and is caused by the ingredient beta-alanine, which is often included in pre-workout formulas. Beta-alanine is an amino acid that can help to reduce muscle fatigue and improve endurance, but it can also cause tingling and itching sensations in the skin.
While the sensation can be uncomfortable, it is generally harmless and will go away on its own. If you find the sensation too uncomfortable, you can try reducing your dosage of pre-workout or switching to a formula that doesn't contain beta-alanine, although a vast majority enjoy this sensation as it provides a queue that their pre-workout has taken effect.
Beta-Alanine: Beta-alanine is an amino acid that can help to reduce muscle fatigue and improve endurance. The general dosage of beta-alanine in pre-workouts ranges from 1.6g - 3.2g per serving.
Top High Dosage Beta Alanine: Enrage, Legit, Cross-Eyed, Per4m, DVST8, Altered State.
Beta Alanine Free: Pride
What do you mean by “pump”?
The "pump" is a term used to describe the feeling of increased blood flow to your muscles during a workout. When you lift weights or engage in other forms of exercise, your muscles require more oxygen and nutrients to perform, and the increased blood flow helps to deliver these essential resources to your muscles.
The pump can also cause your muscles to temporarily appear larger and more defined, which is why many bodybuilders and fitness enthusiasts seek it out. Pre-workout supplements may contain ingredients like nitric oxide boosters or amino acids that can help to increase blood flow and enhance the pump during your workout.
However, it's important to note that the pump is a temporary effect and will subside shortly after your workout. Pump ingredients are beneficial for increasing blood flow and improving nutrient delivery to working muscles, and many who use pump products enjoy the fuller sensation of their muscles when training.
Citrulline Malate: Citrulline malate is an amino acid that can help to increase blood flow and improve muscle endurance. The general dosage of citrulline malate in pre-workouts ranges from 3g - 6g per serving. Other pump ingredients include Agmatine, Arginine and AAKG.
Top Pump Dosage: Enrage Black, Legit Pre, Cross-Eyed, Per4m, Total War.
What other ingredients help support me during my workout?
In addition to the primary ingredients like caffeine, beta-alanine, pump ingredients, pre-workout supplements often include supporting ingredients to provide a well-rounded boost to your workouts. Taurine, an amino acid, plays a crucial role in reducing muscle fatigue and supporting heart health, while also acting as an antioxidant to aid in muscle recovery. Tyrosine, another amino acid, supports cognitive function and mental focus, helping you stay sharp and motivated during intense training sessions. Some pre-workouts incorporate specific focus-enhancing ingredients like English Walnut Extract, which contains natural compounds known to improve cognitive performance during workouts. Theobromine, derived from cocoa and chocolate, contributes mild stimulant effects, increasing heart rate and blood flow to boost energy levels. B vitamins, such as B6 and B12, are also commonly found in pre-workouts due to their role in converting food into energy and reducing exercise-induced fatigue. These supporting ingredients work synergistically with the main components to create a comprehensive pre-workout formula that optimizes your physical and mental performance during exercise. As with any supplement, it's essential to consider individual sensitivities and consult with a healthcare professional before incorporating a pre-workout into your fitness regimen.
What if I can’t handle caffeine and stimulants?
Never fear, you’re also catered for! Just keep your eye out for products labelled “Pump” or “Stim-Free”- you’ll still get bang for your buck but you’ll be able to rest easy at night knowing the only thing keeping you awake reminiscing about your excellent workout! These products are best suited for those who are caffeine sensitive - due to negative side effects like anxiety, nervousness or jitters. Stim-free pre-workouts are also an option for those who enjoy training later in the afternoon / at night as caffeine can negatively impact your sleep and sleep quality. Stim-free pre-workout provide an opportunity to still access the full support a pre-workout has to offer, all without the caffeinated buzz. There are extra bonuses to these types of pre-workouts as well, more notably the ability to stack them with caffeinated alternatives to either provide larger support or boost other key ingredient doses without overdoing caffeine.
Top Stim Free: Legit Pump, Amp3d, Bulge, Precision Citrulline.
Summary
In summary, pre-workout supplements can be a helpful tool for beginners who are looking to increase their energy, performance and focus during their workouts. However, it's important to be mindful of the ingredients and dosages you're consuming and to prioritize proper nutrition, hydration, and exercise form to get the most out of your workouts. At Supplement Mart, we have an extensive range of pre-workout supplements, tailored to suit any fitness or experience level, any sports or exercise, and any goal!
]]>Protein H20 Icy Poles
Servings: Makes 4-6 icy poles, depending on the size of the moulds.
Equipment:
Ingredients:
Instructions:
Optional Additions or Changes:
Note: Feel free to experiment with different flavors, ingredients, or variations according to your preferences. Ensure that any additional ingredients you add align with your dietary requirements and desired nutritional profile.
Preparation Time: Approximately 10 minutes (excluding freezing time)
Freezing Time: 4-6 hours or overnight
Now you have a complete recipe for Protein H20 Ice Popsicles, along with some optional variations to explore. Enjoy this healthy and refreshing treat!
Protein Fruit Jelly
Servings: Makes 4 servings
Equipment:
Ingredients:
Instructions:
By incorporating "Protein H20" collagen into the jelly, you not only add a boost of protein but also benefit from its collagen content. Feel free to experiment with different flavors of fruit juice and variations to suit your taste preferences. Enjoy your nutritious and delicious Protein Fruit Jelly!
Protein Ice Cubes
Servings: Varies
Equipment:
Ingredients:
Instructions:
Note: You can adjust the number of protein ice cubes based on the capacity of your ice cube tray and your desired protein intake. Each serving corresponds to 1 heaped scoop of "Protein H20" collagen mixed with 300ml of water.
These protein ice cubes are a convenient way to incorporate additional protein into your drinks and smoothies. Enjoy the refreshing and protein-rich benefits of the Protein Ice Cubes!
Ashwagandha (Withania somnifera) is a traditional medicinal herb that has been used for centuries in Ayurvedic medicine, a holistic system of medicine originating in India. Also known as Indian ginseng or winter cherry, ashwagandha is a popular adaptogen, a type of herb that helps the body adapt to stress and promotes overall well-being. In this article, we will explore the benefits of ashwagandha and how it can help improve various aspects of your health.
1. Ashwagandha and Stress Reduction
One of the most well-known benefits of ashwagandha is its ability to reduce stress and anxiety. Studies have shown that ashwagandha can lower cortisol, a hormone that is released in response to stress1. Cortisol can cause numerous health problems when it remains elevated for prolonged periods, including weight gain, high blood pressure, and impaired immune function.
In one study, individuals who took ashwagandha supplements experienced a significant reduction in cortisol levels compared to those who took a placebo2. Another study found that ashwagandha improved symptoms of anxiety and stress in individuals with anxiety disorders3. These findings suggest that ashwagandha can be an effective natural remedy for managing stress and anxiety.
2. Ashwagandha and Improved Brain Function
Ashwagandha has been shown to improve cognitive function and memory. A study conducted on healthy adults found that taking ashwagandha supplements improved their reaction time and task performance4. Another study conducted on individuals with mild cognitive impairment found that ashwagandha improved their memory, attention, and information-processing speed5.
Ashwagandha also contains compounds called withanolides, which have been shown to have neuroprotective effects6. These compounds may help protect the brain from damage caused by free radicals, which can contribute to cognitive decline and neurodegenerative diseases like Alzheimer's and Parkinson's.
3. Ashwagandha and Lower Inflammation
Inflammation is a natural response of the body to injury or infection, but chronic inflammation can contribute to many health problems, including heart disease, cancer, and autoimmune disorders. Ashwagandha has been shown to have anti-inflammatory effects and may help lower inflammation levels in the body.
One study found that ashwagandha supplements reduced markers of inflammation in individuals with rheumatoid arthritis7. Another study found that ashwagandha improved symptoms of inflammation in individuals with asthma8. These findings suggest that ashwagandha can be a useful natural remedy for managing inflammation and associated health problems.
4. Ashwagandha and Improved Physical Performance
Ashwagandha has been shown to improve physical performance in athletes and non-athletes alike. A study conducted on healthy men found that taking ashwagandha supplements improved their strength and endurance during resistance training9. Another study found that ashwagandha improved the maximum oxygen uptake and endurance of elite cyclists10.
Ashwagandha has also been shown to increase muscle mass and reduce body fat. One study found that taking ashwagandha supplements increased muscle mass and strength in healthy young men11. These findings suggest that ashwagandha can be a useful natural supplement for improving physical performance and body composition.
Conclusion
Ashwagandha is a powerful adaptogenic herb that has been used for centuries in Ayurvedic medicine to treat a variety of conditions. Modern research has begun to unravel the mechanisms behind ashwagandha's therapeutic effects, with several studies suggesting that the herb may have potent anti-inflammatory, antioxidant, and stress-reducing properties. Additionally, ashwagandha may have the potential as a natural treatment for conditions such as anxiety, depression, cognitive impairment, and insomnia. However, more research is needed to fully understand the herb's effects and mechanisms of action. It is also important to note that while ashwagandha is generally considered safe, it may interact with certain medications and may not be appropriate for everyone. Therefore, it is always important to speak with a healthcare professional before adding any new supplement or herb to your regimen.
Incorporating ashwagandha into your diet may be a beneficial step towards promoting overall health and wellness. Whether taken as a supplement or in its natural form, this adaptogenic herb offers a variety of potential benefits. By reducing stress and inflammation, improving brain function, and enhancing physical performance, ashwagandha may help you to lead a healthier, more balanced life.
References:
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262. doi:10.4103/0253-7176.106022
Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: A Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary, and Alternative Medicines, 8(5 Suppl), 208–213. doi:10.4314/ajtcam.v8i5s.9
Cooley, K., Szczurko, O., Perri, D., Mills, E. J., Bernhardt, B., Zhou, Q., Seely, D. (2009). Naturopathic care for anxiety: A randomized controlled trial ISRCTN78958974. PLoS ONE, 4(8), e6628. doi:10.1371/journal.pone.0006628
Pingali, U., Pilli, R., Fatima, N., & Akka, J. (2014). Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Research, 6(1), 12–18. doi:10.4103/0974-8490.122912
Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in improving memory and cognitive functions. Journal of Dietary Supplements, 14(6), 599–612. doi:10.1080/19390211.2017.1284970
Mishra, L. C., Singh, B. B., & Dagenais, S. (2000). Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): A review. Alternative Medicine Review, 5(4), 334–346.
Chopra, A., Lavin, P., Patwardhan, B., & Chitre, D. (2001). A 32-week randomized, placebo-controlled clinical evaluation of RA-11, an Ayurvedic drug, on osteoarthritis of the knees. Journal of Clinical Rheumatology, 7(5), 292–297. doi:10.1097/00124743-200110000-00005
Usharani, P., & Prasad, S. K. (2015). Safety and efficacy of a novel Withania somnifera extract in the treatment of allergic rhinitis. Clinical Medicine Insights: Ear, Nose and Throat, 8, 7–12. doi:10.4137/CMENT.S19049
Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. doi:10.1186/s12970-015-0104-9
Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., Shirolkar, S. G., … Vaidya, R. A. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 3(3), 111–114. doi:10.4103/0975-9476.100168
Mishra, L. C., Singh, B. B., Dagenais, S., & Hatta, D. (2001). Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): A review. Alternative Medicine Review, 5(4), 334–346.
Winters, M. (2019). Ashwagandha (Withania somnifera): A systematic review of safety and efficacy in human clinical trials. Journal of Evidence-Based Integrative Medicine, 24, 2515690X19874218. doi:10.1177/2515690X19874218
Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A randomized, double-blind, placebo-controlled, crossover study examining the cognitive and mood effects of ashwagandha (Withania somnifera) in healthy adults. Phytotherapy Research, 33(4), 935–941. doi:10.1002/ptr.6299
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Breath, considered as a life-giving force. "prana is seen as a universal energy which flows in currents in and around the body" The word ‘PRANA’ comes from the Hindu language meaning: A breath, considered as a life-giving force. Through this concept we formulate all our products to nourish and enrich our health from the inside out. Highlighting the importance of keeping our insides healthy, which ultimately keeps our physical exterior healthy. We are a brand who specialise in only natural plant based products made and owned here in Australia. With an extensive range to cover every possible dietary and lifestyle requirement, to provide another choice in every category of sports and wellbeing supplements.
I am not vegan but can I use PranaOn?
We have been Vegan Certified to further cement our brand’s credibility as the experts in the naturals field. The logo also does provide the confidence to anyone who is vegan and is wanting the accredited backing to make their shopping experience easier in a saturated market.
The Certified Vegan logo stands for products that do not contain animal products or by-products and have not been tested on animals. Allowing for a clean, premium and nutrient rich product that can be used by all health-conscious people wanting to get the best possible result without the added nasties!
I am not a bodybuilder nor fitness enthusiast.
PranaOn products are not just for ‘bodybuilders’ or serious trainers. They were formulated to be the most nutrient dense well-balanced plant-based proteins that helps nourish your body, and prolong a healthy active lifestyle and wellbeing.
PranaOn products are source from ‘real food’ making it easier for your body to digest and absorb what you are putting into it. As mentioned before, if you are a person who struggles finding a product that doesn’t irritate or cause further digestive disruption…try PranaOn, you won’t look back!
I have seen PranaOn but I am not sure which one is right for me.
The extensive range of PranaOn products can be a little overwhelming. But we have specifically formulated each product line to fit & cater for each specific dietary requirement for all types of health-conscious people.
See below for a breakdown of each range:
Power Plant Protein combines three plant based proteins enhanced with branched chain amino acids, probiotics, digestive enzymes and medium chain triglycerides (MCTs). The ultimate gut health-friendly blend formulated to support peak performance, lean muscle growth and optimum recovery.
For the health-conscious person simply not getting enough protein in their diet. So you can see, our Power Plant is our most versatile protein to suite every single health conscious person wanting a plant based solution.
Phyto Fire Protein is a powerful combination of plant proteins, thermogenic ingredients and superfoods designed to assist metabolism, support lean muscle growth and provide a sustainable energy boost. This low carb keto-friendly low carb keto-friendly formula is crafted with coconut MCT’s and digestive enzymes for optimal absorption and assimilation.
This protein was created to maximise your fat burning potential, whilst providing you with all the plant-based benefits of a complete natural protein blend. Best used first thing in the morning as a breakfast smoothie, balanced nicely with your desired add on choices such as berries/banana/ oats/ greens to give you a premium nutrient dense morning starter.
Natural Mass Protein is the ultimate mass gainer stacked with both complex and simple carbohydrates, three plant-based protein sources, and healthy fats from coconut MCTs and flax. With added creatine, glutamine, and branch chain amino acids, this blend is designed to boost muscle gains and accelerate recovery for maximum results.
Pure Boost is a high-performance Pre-Workout specially formulated to maximise the intensity of your workouts. With added Nootropics and Adaptogens to enhance focus, strength and endurance, this powerful formulation will help take your workouts to the next level.
It comes in 3 great flavours Tropic Rush, Lemonade Icy Pole & Green Apple. It’s recommended 30 minutes before exercise, with 1 scoop in 300ml-400ml of water.
Intra Strength is a concentrated blend of essential EAAs and branched chain amino acids BCAAs designed to take your workouts to the next level! This entirely plant based, powerhouse formulation supports hydration, endurance, recovery, muscle growth and repair with added coconut water, electrolytes plus vitamins, minerals & antioxidants.
It comes in 3 delicious flavours: Watermelon Spritz, Orange Crush & Pineapple Splice
Super Greens is a nutritious superfood blend of 7 potent sprouts, grasses and algae to support general health and wellbeing. Created with antioxidant rich spirulina and chlorella, and gut-health friendly digestive enzymes, this natural supplement is a simple and effective way to up your daily dose of greens. Now with 10,000,000 cfu of Probiotics and 50% RDI of Vitamin C per serve.
It comes in 3 delicious flavours: Original, Fresh Mint & Tropical
Aminos:
Creatine Monohydrate aids in muscle hypertrophy and increased exercise performance by helping your body produce more ATP to fuel your muscles during explosive movements or when you’re hitting the weights hard.
Creatine exists in our bodies but for highly active people (and especially anyone plant-based), there's a good chance your levels of Creatine are low.
Our Creatine Monohydrate is vegan friendly and made using the highest, premium quality Creapure.
L-Glutamine is a naturally occurring amino acid that is stored in muscles and released into the bloodstream during heavy training.
L-Glutamine aids in preventing muscle breakdown during prolonged endurance exercise, but did you know that it is effective in supporting gut health and protecting your digestive system? Glutamine helps fortify the gut, which plays a vital role in maintaining a healthy immune system and recovery.
Acetyl L-Carnitine is a pure amino acid commonly used for both it’s fat burning and brain boosting properties. When taken regularly, it’s well known to promote weight loss by transporting fatty acids into the body's cells. This in turn creates fuel to be burned for energy during exercise.
For best performance results take 90 minutes prior to exercise. Intended to be consumed on its own or stacked with the PranaOn Workout range, taking Acetyl L-Carnitine daily will ensure you see results!
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While you may not always be able to avoid having too much of a good thing – after all, what’s the saying, “you can resist everything except temptation” – being prepared can be a saving grace.
Just like your instincts, it’s important to listen to your gut. Often the gut will tell you in no uncertain terms the foods that are good and bad for it. This story is different for everyone so while the rich sauces and hot chillies may be great for some, they may not be the right choice for you.
While you’re navigating these choices, supporting the digestive process can be helpful. Digestive enzymes can be extremely beneficial with this, supporting healthy digestion and aiding in the digestion of fats, proteins and carbohydrates, including fibre and lactose.
There are a range of digestive enzymes the body makes that all play a role in breaking down food, a process that is necessary to allow for the absorption of nutrients.
These digestive enzymes are made in different parts of the body including the mouth, stomach and small intestine, with the pancreas also playing a key role. When the body doesn’t secrete enough of these enzymes, the ability to break down food can be affected.
Herbs of Gold Digest-Zymes provides 6 separate digestive enzymes supporting healthy digestion. Available in an easy to take vegan-friendly capsule, Digest-Zymes is suitable to be used up to three times a day before meals.
]]>EFAs belong to either one of two groups - linoleic acid (the omega-6 group) or alpha-linolenic acid (the omega-3 group). While we need both groups to survive, the Western diet features a disproportionate intake of omega-6 over omega-3. As it’s important to get a healthy balance of the two, this commonly means reducing our omega-6 food sources and increasing our omega-3s.
The three main types of omega-3 EFAs are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3s feature in abundance in certain foods including fish, in particular salmon, oysters, flaxseeds, walnuts, spinach, seaweed and avocado. As you can see there are both plant and non-plant-based sources of omega-3, making it easy to incorporate omega-3s into your diet, even if you’re following a full plant-based diet.
EPA and DHA are considered the heavy hitters of the omega-3 world and while they’re commonly discussed together, individually they offer many health benefits.
EPA supports heart health and cardiovascular system health, while also supporting healthy mood balance. DHA, on the other hand, is an important building block of the brain, making an important contribution to brain health, while also supporting healthy foetal brain development and eye development in breastfed infants.
Herbs of Gold Triple Strength Omega-3 is a highly concentrated fish oil supplement that provides high-strength EPA and DHA to support general health and wellbeing.
]]>The return of warmer weather also signals the return of hayfever season as the newly budding flowers, pollens and grasses release into the air and begin to cause chaos - irritating the eyes, nose and throats of the hayfever vulnerable.
Explained simply, hayfever is an allergic reaction that occurs when the immune system becomes hypersensitive to certain substances. As part of this reaction, immune cells quickly release a chemical called histamine, which is ultimately responsible for the symptoms of hayfever. Too much histamine causes swelling in the nose and eyes as the body tries to stop allergens entering, a reaction some individuals experience coming into spring.
If you’re susceptible to hayfever, there’s lots you can do to help this unwanted response.
Herbs of Gold Hayfever & Sinus Ease is formulated with a selection of herbs that address the symptoms of hayfever and sinusitis. It contains Eyebright, traditionally used in Western herbal medicine (WHM) to relieve the symptoms of hayfever, as well as Horseradish and Garlic, traditionally used in WHM to clear respiratory tract mucous.
Another great option for the spring season is Quercetin. Pronounced “Kwur-si-tin”, while it can be a mouthful to say, quercetin has piqued the interest of researchers for the role it plays in helping to stabilise mast cells. Mast cells are immune based cells that are present in all parts of the body and secrete different chemicals, including histamine, during the early stages of an allergic reaction.
Herbs of Gold offer high-strength quercetin in a therapeutic, well-rounded formula, Herbs of Gold Quercetin Complex. This golden formula includes quercetin, supported by a combination of rutin and hesperidin not only for their potent antioxidant actions, but also for their ability to support healthy blood vessels and capillaries.
]]>Many pre-workouts on the market provide an instant energy boost, which is often followed by a crash, feelings of anxiety, jitters and weird tingles. This might make you wonder, is it even worth it?
Don’t worry because EHPlabs have got you covered! EHPlabs’ PRIDE is the most advanced pre-workout on the market, containing PentaffeineTM 5-stage energy that will leave you feeling energized without a crash and includes scientifically researched ingredients to help you power through even the toughest of workouts, with added benefits.
Pride contains a unique combination of stimulant ingredients to create a 5-stage steady release of energy to break through exercise fatigue and provide long-term benefits that continue even after your workout!
Natural Bitter Orange Extract provides a quick boost of energy to kickstart your workout without any adverse effects. To promote long lasting energy, Caffeine Anhydrous, Green Coffee Extract, Yerba Mate and Green Tea Extract work simultaneously to improve performance by increasing time to exhaustion. These stimulants work in conjunction with Infinergy, which has been demonstrated to provide a longer-lasting stimulatory effect and prevent excessive "jitters", and post-workout crash.
Caffeine Anhydrous, Yerba Mate and Green Tea Extract have also been shown to positively influence fat-cell breakdown and increase resting energy expenditure (REE) for at least four hours post-ingestion. Studies show that continuous ingestion of a Green Tea Extract can reduce body fat, systolic blood pressure, and LDL cholesterol.
L-Citrulline used in PRIDE improves exercise performance, recovery and blood flow, whilst increasing arginine levels for increased vascularity. Nitrosigine® is another unique patented compound which has gained a great reputation in the pre-workout market for its benefits in improved blood flow, focus, and energy through increased endothelial-dependent vasodilation. Increased vasodilation leads to an increase in skeletal muscle blood flow while decreasing biomarkers of muscle fatigue post exercise.
Rounding up the vascularity components is Betaine Anhydrous, shown to improve body composition, arm size, work capacity and power. These findings can be explained by Betaine’s involvement in the production of carnitine, which plays a critical role in energy production.
Not only will you have the energy to smash through your workout, but you’ll feel great at the same time! SerinAid is an ingredient used in Pride for its benefits in cognitive function, working memory, focus and coordination when exercising. For additional mood enhancing and alertness properties, Taurine and Thobrime have also been included.
Pride also contains a blend of essential amino acids (EEA) which assist with muscle preservation, recovery, mood and nutrient absorption.
So, are you ready to say goodbye to all the negative side of pre-workouts and take your performance to a whole new level? Order a tub of Pride today!
]]>The idea of a full night’s sleep can be too good to be true for some, but while it may seem out of reach, there’s plenty you can do to help make it happen.
Taking control of your sleep schedule is the most powerful thing you can do to get a better night’s rest.
Here’s our top 7 tips for a good night’s rest:
Doing this trains both the brain and the body clock. Never discount the value of routine.
Once you’ve established a good go to sleep routine, a good wake up routine should follow.
Light confuses the brain into thinking its daytime. When there’s too much light we produce less melatonin, making it harder to fall asleep.
It takes up to 3 hours to properly digest a meal, so give your body time to do this before you hit the pillow.
Stimulating the nervous system not only stops you from falling asleep, it also contributes to more frequent night waking.
This is a hard one – especially for teenagers who might panic if technology isn’t in arms reach. Removing technology from the bedroom requires commitment and discipline but is well worth it to improve sleep.
Herbs of Gold Sleep Ease contains Passionflower, traditionally used in Western herbal medicine (WHM) to calm the mind, enhance sleep and relieve symptoms of mild anxiety, especially if this is contributing to sleeplessness. Passionflower is combined with California poppy, traditionally used in WHM to induce sleep and improve sleep quality.
]]>OxyGreens is a game-changing superfood supplement that contains essential nutrients to enhance immunity, improve digestion and boost overall vitality and wellness - without any bitter or grassy aftertaste. This unique greens powder promotes immunity, optimal digestion and nutrient absorption from food, as well as reducing oxidative stress and assisting liver detoxification. It contains a green superfood complex, antioxidants, prebiotic fiber and an array of other wellness ingredients in a convenient 1 scoop serving.
You can consume OxyGreens any time of day. The morning is a great time to consume OxyGreens to kick off your day with a dose of wellness boosting nutrients. OxyGreens also makes a great afternoon ‘pick-me-up’ drink since it tastes super refreshing and fruity. For best results, consume daily.
So, what are you waiting for? Grab a tub of OxyGreens today and experience the benefits for yourself!
]]>If you’re finding life a little overwhelming at the moment – it’s important to just stop … take a few long, slow, deep breaths and bring yourself back to the present.
Did you know that simply focussing on your breathing goes a long way toward calming your anxious mind?
In situations of high stress, our breathing commonly becomes faster, resulting in us taking shorter, shallower breaths leading to a reduction in the amount of oxygen that circulates to our brain. This reduced oxygen then impairs rational thought, further contributing to feelings of anxiousness as we are unable to think straight.
If you practice taking long, slow, deep breaths, this deliberate controlled breathing improves the amount of circulating oxygen, resulting in a greater feeling of calm.
Feelings of worry can also affect the way you sleep. When you don’t get enough rest, this also impacts rational thought, impairing your ability to make calm, logical decisions.
It is very common for mild anxiety and sleeplessness to go hand in hand.
Herbs can be a great strategy not only to help relieve the symptoms of mild anxiety, but also to assist with sleeplessness.
Herbs like Ashwagandha have been used for centuries in Ayurvedic medicine, the traditional medicine of India. Ashwagandha is well-loved for its diverse actions including its ability to relieve the symptoms of mild anxiety.
Ashwagandha can also be beneficial in supporting a healthy stress response in the body, while also supporting healthy sleeping patterns.
contains Ashwagandha as KSM-66®, a clinically studied , award-winning, unique, full spectrum extract of Ashwagandha standardised to more than 5% withanolides, the active component of the plant.
Caffeine is recognized as one of the world’s most widely consumed stimulants. It’s a highly favoured ingredient used by everyone from healthy adults to performance-driven athletes. With increased movement comes an increased need to stay energised – so it’s no wonder why caffeine remains part of their routine.
The best part is that caffeine can be used in an everyday gym setting and beyond. It can be seen in a multitude of indoor/outdoor activities, among competitive sports and within high-intensity activities.
Caffeine can help supply energy to support both mental and physical performance whether you’re training in the gym, track or field.
The reasons behind why an individual reaches for caffeine varies. Some may use caffeine as part of their morning routine, a mid-day pick me up or attempt to fight fatigue. However, performance-driven individuals may look at caffeine a bit differently. Caffeine is known as an ergogenic aid, meaning it can help the body perform better during physical activity. Caffeine can be used to help support endurance, energy and focus. It can be made use of during events that demand exceptional physical feats, high intensity activities, endurance activities, sports, competitive events, and beyond. Ultimately, caffeine may serve many different purposes depending on the individual. However, when it comes to performance – caffeine remains a staple go-to ingredient for many.
How caffeine impacts the body varies from person to the person. This in part due to individual differences. Every individual metabolizes caffeine a little bit differently. So when you consume caffeine depends on you and even why you are using it. You may find that some individuals sip on caffeine before and/or during their activity. Both are acceptable, however an ideal time to caffeinate is before an activity. More specifically, at least 30-60 minutes prior to activity. Here’s why. Caffeine can take as little as fifteen minutes to two hours to have stimulating effect once consumed. After ingestion, the effects of caffeine can last for approximately four to six hours. Make the most of your activity and give your body time to let caffeine kick in. Plan caffeine consumption accordingly and find what works best for you.
Everyone tolerates caffeine differently so the amount needed depends on you, your body and activity.
Some may be more sensitive to caffeine, whereas another individual might be desensitized to the equivalent amount. A range between 100 to 350mg of caffeine can help to support endurance, energy and focus. Some athletes may desire more or less. One athlete may be fine with a cup of coffee whereas another may be reaching for a high stimulant pre-workout. The right amount is what is right for you.
Each serving of Amino Energy contains 100mg of Caffeine.
Proteins are complex molecules made from twenty basic building blocks, called amino acids. Whilst some amino acids can be made in the body, others must be obtained through the diet (food and/or supplements) because the body cannot make them. They are of primary interest to athletes and active individuals with muscle building goals as they are highly involved in muscle protein synthesis.
The body cannot store amino acids, therefore it’s crucial that each individual consume sufficient amounts of protein each to help meet their needs. Generally, the more active you are the more protein will be needed. Protein needs are relative to you and your goals. Increased activity may increase muscle breakdown, which may increase dietary protein needs. Generally, healthy adults should aim to get 0.8 – 2.2 g of protein per kilogram of bodyweight each day.
Every serve of Amino Energy contains 5g of an Amino Acid Blend for Muscle Recovery Support.
The ESSENTIAL AMIN.O. ENERGY powdered mix was launched in 2010. From Concord Grape, Orange Cooler and Watermelon, the line has expanded to include 10 more regular flavours.
Breaking a sweat? ESSENTIAL AMIN.O. ENERGY + ELECTROLYTES powder can support hydration with an additional 405 mg of Electrolytes.
No time to mix 2-scoops of powder into 10 to 12 ounces of cold water? Reach for ESSENTIAL AMIN.O. ENERGY + Electrolytes as a sparkling ready to drink in 8 tempting flavours.
We’ve got something for everyone who needs a boost of Anytime Energy and amino acid support.
Whey is a Dairy Protein derived from cow’s milk. Cow’s milk is made up of approximately 88% water and variable amounts of the three macronutrients: Carbohydrates (≈5%), Fat (≈4%) and Protein (≈3%). The Protein found in milk contains two types of Protein, Whey and Casein. Casein (sometimes call “Cheese Protein” as it forms the basis of the solid curds which become cheese) is the most abundant Protein in milk comprising about 80% of the total protein content. Whey is the less abundant of the two Milk Proteins making up about 20% of the total Protein. However, in today’s world of sports nutrition, Whey Protein is by far the more popular and more consumed of the two main Dairy Proteins. Whey has become so desirable due to many of its unique features including:
Protein is required on daily basis because Amino Acids cannot be stored in the body. It’s essential that all healthy adults consume adequate amounts of Protein throughout each day to help meet Protein needs. Moreover, Protein is also essential when it comes to muscle. This is because physical activity increases muscle Protein breakdown. Muscles require adequate time and overall balanced nutrition including sufficient High-Quality, Complete Protein to recover optimally. Protein is one key element which can help to support muscle recovery.
Optimum Nutrition is one of the most highly regarded sports nutrition brands in the world building a time-honoured position of quality and trust in the industry going back to its roots in Downers Grove, Illinois in the US in 1986. Optimum Nutrition Gold Standard 100% Whey™ has made its own mark in sports nutrition history by consistent transformation in respect to advancements in technology and science and listening to you as the consumer along as the way. Today Gold Standard 100% Whey is recognized as the most awarded, most reviewed protein and best-selling whey protein powder in the world. It stands apart from the rest, because of its recognizable quality and consistency. No matter where you are in the world, quality is synonymous with Optimum Nutrition Gold Standard 100% Whey™.
Each serving of the world’s best-selling whey protein powder provides 24 grams of high-quality whey protein primarily from Whey Protein Isolate, which has had excess carbohydrates, fat, and lactose ‘isolated’ out using sophisticated filtering technologies. The powder is also instantised for easy mixing using just a glass and spoon. Optimum Nutrition has been leading the industry for over 30 years. With over 90,000 quality checks performed annually, we reject truckloads of inferior raw materials every year, it’s this relentless commitment to quality that makes Gold Standard 100% Whey the most awarded, best-selling protein powder on the planet.
Whey is complex, but using it doesn’t have to be. Optimum Nutrition Gold Standard 100% Whey™ is Instantised, meaning that it is designed to mix easily with a spoon or shaker cup. However, you can take it to the next level by boosting it, blending it, baking it, cooking with it and more. You can amp up your Whey Protein by mixing with bases beyond water to add taste and texture. For example, mixing with milk, soy milk, almond milk, rice milk, juice and more. You can also blend in wholesome foods such as chia seeds, flaxseeds, berries, greens, oats, nuts, seeds, yogurt, honey and others. You can also cook and bake with your Whey Protein by mixing it into favourite foods, everyday mealtime recipes, and baked goods. However you use your Protein, make it yours!
WHEN TO USE WHEY PROTEIN
However, wherever and whenever you choose to incorporate it into your day and your performance, there is only one Optimum Nutrition Gold Standard 100% Whey.
Quercetin is a bright yellow plant flavonoid found in loads of different fruits and vegetables including onions, capers, peppers, blueberries, apples, honey, red grapes and much more.
This highly researched plant polyphenol is a powerful antioxidant, antihistamine, anti-inflammatory, antifungal, antiviral, antimicrobial, and antiaging compound. It’s what makes ‘SUPER FOODS’ super!!
More recent research on viruses has shown Quercetin has an immune regulating benefit and works as a zinc ionophore. This means Quercetin transports Zinc into the cytoplasm of cells and blocks the attachment of viruses to the ACE2 (Angiotensin-converting enzyme 2) receptor reducing viral load.
Let’s have a closer look Quercetins superpowers and figure out why this amazing, affordable, bright coloured plant compound has become the hottest supplement available…
Keep in mind when the cells of your body breakdown due to accelerated oxidative tissue damage, the health of your body breaks down with it. Imagine if your brain cells are being broken down faster than they can be regenerated. This will lead to effects seen in aging brains. The same is true in any tissue of the body. That is why Quercetin and other powerful antioxidants, or antioxidant-boosting compounds are considered SUPER FOODS and are SUPER IMPORTANT!!
Quercetin activates Nrf2 which is a potent activator of glutathione production. Glutathione is our bodies most potent antioxidant, anti-inflammatory, detoxifier, and immune regulator.
Making sure your innate immune system responds adequately but does not over respond is a delicate balance between T-reg cells and TH-17. Often with so much inflammation bombarding our body, TH-17 is high and leads to over production of cytokines which may lead to autoimmunity or severe symptoms relating to viral infections.
Quercetin has been shown to support T-reg production balancing out the immune response to help neutralize pathogens quickly with less symptomology.
Quercetin itself is antiviral. It binds to the spike proteins on the surface of the virus preventing infection of human cells. It also acts as a zinc ionophore (brings zinc into the cytoplasm of the cell preventing viral attachment) and it acts as a pro-oxidant to viruses breaking them down like rust on a car.
Excessive inflammation is caused in response to oxidative damage and hyper-signalling of the immune system. Two things we know Quercetin reduces. So, it’s no surprise quercetin is flexing its muscle when it comes to its anti-inflammatory power.
Studies have shown quercetin lowers TNF-alpha (tumour necrosis factor alpha), NF-kB (nuclear factor kappa B) and cytokines like IL-6 (interlukin-6).
With many RNA viruses creating hyper-inflammatory immune response leading to cytokine storms that cause many of the severe symptoms like muscle aches, headaches, chest pain, brain fog, ARDS (acute respiratory distress syndrome), COPD (chronic obstructive pulmonary disease), myocarditis, joint pain and more. It becomes increasingly important to consider powerful anti-inflammatory compounds like Quercetin.
Another reason Quercetin may reduce inflammation is by protecting mast cells and preventing their degranulation and subsequent release of pro-inflammatory histamine. The release of histamine causes inflammatory allergy like responses which can result in upper respiratory issues, skin conditions and more.
Anti AgingQuercetin is powerfully antiaging through its super antioxidant properties and its activation of endogenous (internal) antioxidant pathways. However, researchers also discovered Quercetin has positive effects on gene expression. Specifically, Quercetin up regulated SIRT1, SIRT2 & SIRT3 (Sirtuins) which are responsible for metabolic health and slowing aging.
Quercetin also downregulated (reduced) senescent (zombie) cells which are responsible for programmed cell death and production of inflammatory proteins which leads to premature aging and inflammation. This field of research is of particular interest in brain and cardiac health. Since age related brain and heart health are two of the leading killers of older humans today.
One reason scientists are so excited with Quercetin research is because it is a water-soluble plant flavonoid which allows it to easily pass through the blood brain barrier unlike turmeric and other powerful anti-inflammatory plant flavonoids.
Quercetin activates the NRf2 gene which turns on glutathione production and enhances detoxification pathways leading to less toxic accumulation.
These toxins may slow your metabolism, increase adipose tissue formation, enhance oxidation and inflammation while reducing immunity and overall health.
To truly feel healthy our body needs to effectively remove excess toxins, hormones, chemical and pathogens while minimizing their impact on inflammation and oxidation.
Research is generally on 500mg – 1000mg daily. Quercetin may have synergistic benefits if consumed with Vitamin C and Zinc. Dividing doses into 500mg two times daily 12 hours apart would be a great practice.
Quercetin is essentially tasteless and mixes easily in liquids. It also tolerates heat to 120 deg Celsius so you could add to your coffee, turmeric latte, superfood greens juice or protein shake. With so many benefits already proven and many more yet to be discovered, Quercetin is affordable and should be at the top of your natural health kit now (to address immediate pathogenic threats) and into the future.
All chronic diseases, hormonal dysregulation, gut dysbiosis, and poor health outcomes are fuelled by inflammation so it stands to reason that Quercetins broad spectrum anti-inflammatory superpowers will be more benefit than most realise.
Disclaimer: The above article is merely a guide to inform about Quercetin. It is based on peer reviewed research. However, it’s in no way a recommendation or a treatment for any health conditions or diseases. You should always consult with your qualified health care provider before changing your supplement, training, or nutritional strategy. If you are using any prescribed medication, please check with your prescribing physician to see if Quercetin is right for you.
EHPlabs OxyShred is one of the most popular supplements on the market for those wanting to shred excess body fat. Whether you're a gym newbie, or are an expert trainer, OxyShred can help you reach your fat loss goal. But does OxyShred live up to the hype? And does it actually help burn fat? We’ve got the answers for you!
OxyShred by EHP Labs is a scientifically formulated powdered supplement that contains efficacious ingredients to promote fat-burning. However, the benefits don’t just stop there - OxyShred has SIX scientifically supported benefits, WITHOUT containing any heavy stimulants. No jitters, no anxiety - OxyShred gives you clean energy and the dose of fat-burning ingredients your body needs.
OxyShred is more than just your typical fat-burner. OxyShred contains ingredients that help to:
- Promote break down of fat (lipolysis)
- Boost metabolism
- Reduce cravings
- Increase energy
- Enhance mood & focus
- Boost immunity
OxyShred contains a fat-burning matrix of ingredients that help stimulate the body’s fat receptor cells and boost metabolism to promote fat cell breakdown. The main ingredients responsible for these incredible effects are:
OxyShred contains vitamins, minerals, and natural herbal extracts to provide the body with additional benefits. Some of the other hero ingredients in this formula are:
It is recommended to take 1 scoop of OxyShred mixed into 295mL of water (even on non-training days) first thing in the morning on an empty stomach.
You can take an additional scoop 15-20 minutes before your workout, so you can use the clean energy boost to help you make the most of your workout!
Believe us, every flavour of Oxyshred is INCREDIBLE. You can’t go wrong with the #1 best selling flavour, Kiwi Strawberry - such a well-balanced and fruity taste. Our other favorites have to be passionfruit and cosmic blast - but we know you’ll love any flavour you choose!
If you’re looking to try a supplement containing scientifically proven ingredients to help burn fat - be sure to check out our OxyShred Twin Pack to try out a few different flavours - you won’t be disappointed!
N-Acetyl L-Cysteine (NAC) is an acetylated conditionally essential amino acid. It can be made in the body. However, it becomes deficient under stress or when dietary intake of methionine and serine is inadequate. N-Acetyl L-Cysteine is a key amino acid along with L-Glycine and L-Glutamine in the production of Glutathione. Glutathione is our bodies most potent antioxidant and primary regulator of detoxification, immunity, and inflammation. So, boosting Glutathione levels has many positive benefits including antiaging. However, N-Acetyl L-Cysteine (NAC) has some incredibly well researched benefits beyond boosting Glutathione. Let’s take a deeper dive into these below…
A big reason N-Acetyl L-Cysteine (NAC) is so popular right now is because of its immune supporting and upper respiratory tract health benefits. NAC is an expectorant which loosen mucous that forms during upper respiratory illness. Its powerful anti-inflammatory benefits have been shown to reduce symptoms of COPD (Chronic Obstructive Pulmonary Disease).
A 1-year study of patients with COPD showed significant improvement in lung function after supplementation daily of 600mg of NAC. NAC may also reduce symptoms of bronchitis. Bronchitis occurs when membranes in your lungs become so inflamed, they swell and shut off the airways causing wheezing, coughing and respiratory attacks. Both NAC and Glutathione have been shown to support immune health. In fact, supplementation with NAC completely restores natural killer cell function in immune compromised individuals. In another study of patients with the flu, NAC was able to reduce the virus’s ability to replicate and reduced viral load which may reduce symptoms and length of the illness. In a recent study in Jan 2021 NAC was shown to cleave the disulphide bonds of the SARS CoV-2 spike protein as well as block the attachment to the ACE2 receptor which led to a 54.3% inhibition of viral replication. NAC has been shown to increase Natural Killer (NK) cells, B-Cells and T-Cells which make up your adaptive immune system allowing for rapid and effective termination of opportunistic pathogens.
NAC is a powerful antioxidant that clearly leads to its anti-inflammatory benefits. This also extends to fat cells. Obesity and high blood pressure cause oxidative stress and inflammation that may lead to insulin resistance.
NAC supplementation may stabilize blood sugar and improve insulin sensitivity by lowering inflammation in fat cells. In addition, NAC supplementation may improve heart health by reducing oxidative stress and improving NO2 (Nitric Oxide) production. NAC may also ameliorate the inflammation caused by oxidation and cytokines once the body is infected by a novel pathogen. This may reduce the symptoms of the pathogen considerably. Finally, as we said earlier… NAC helps make the bodies most potent anti-inflammatory and antioxidant called Glutathione.
NAC plays a critical role in detoxification. It has been shown to prevent the side effects of certain drugs, environmental toxins, pollutants, and heavy metals. It’s not uncommon for doctors to use NAC acutely to support liver and kidney health after toxicity occurs with overdose of acetaminophen (Paracetamol). NAC may also have further application for NAFLD (Non-Alcohol Fatty Liver Disease) and other hepatic disorders due to its powerful detoxifying and anti-inflammatory benefits.
NAC’s ability to replenish glutathione and regulate glutamate levels in the brain helps create a balance between glutamate and glutathione that may help support brain health, learning and memory.
Much of our age-related brain decline is due to oxidative stress over time. NAC’s may slow this decline by reducing the oxidative damage to cells in the brain responsible for the production and registering of neurotransmitters.
Approximately 15% of couples trying to conceive are burdened by infertility. One of the causes can be a condition called varicocele (where the veins of the scrotum become inflamed due to oxidative stress).
Patients with varicocele treated with surgery and NAC (600mg daily) had 22% higher pregnancy rates than the control group who didn’t receive NAC. Women with PCOS have a reduced fertility rate due to disrupted ovulation cycles. This may be due to inflammation and insulin resistance. NAC as part of a treatment protocol has been shown to induce ovulation which may increase pregnancy rates.
NAC is a potent antioxidant, anti-inflammatory and immune supporting amino acid. It’s a precursor to Glutathione and may benefit health and performance through many varied mechanisms. There is emerging evidence that NAC may also reduce muscle soreness and improve muscle recovery. It is also prescribed by Practitioners for the eradication of H-Pylori in the gut or as a mucolytic (reduces mucous build up) in the airways (lung and bronchus).
Dosing of between 600 – 1200mg twice daily with at least one serve at night (to support Glutathione production). The addition of vitamin C may help boost bioavailability. Side effects are rare if dosed appropriately but may include nausea, vomiting or diarrhea. People with blood clotting disorders, on blood thinning medication or having surgery should not consume NAC as it may slow clotting. NAC powder has a slightly sour bitter astringent taste that is best mixed in a fruity or citrusy flavoured drink to consume.
Disclaimer: The above article is merely a guide to inform about N-Acetyl L-Cysteine. It is based on peer reviewed research. However, it is in no way a recommendation or a treatment for any health conditions or diseases. You should always consult with your qualified health care provider before changing your supplement, training, or nutritional strategy. If you are using any prescribed medication, please check with your prescribing physician to see if NAC is right for you.
How do you respond to stress?
It’s interesting that for all of us, stress can be a different experience. Some notice physical symptoms such as sweaty palms and increased heart rate, while for others it’s more an internal response, becoming quieter, more withdrawn and with increased levels of anxiety.
No matter how you respond to stress, know there are many practical ways to help reduce the impact of stress and bring greater relaxation back to both your mind and body.
It might sound cliché but being outdoors is one of the most effective ways to manage stress. While a variety of clinical studies have investigated the advantages of being in nature to help reduce stress, up until recently, exactly how long you needed to be in nature was unknown. This question may have been solved with a study published as recent as 2019 proving connecting with nature for a mere 20 minutes a day can be enough to lower stress hormones in the body.
The good news is with the weather warming up, nature is literally calling us to come and be less stressed.
Herbs and nutrients can also be helpful in nourishing the body’s response to stress - when we can’t be in nature as often as we’d like.
Herbs such as Rhodiola, Ashwagandha and Licorice can all be used to support a healthy stress response in the body while Rhodiola is also helpful in supporting both physical and mental endurance and stamina.
features Rhodiola, traditionally used in Western herbal medicine to relieve symptoms of stress. This comprehensive formula is also supported by Rehmannia and Licorice and the king of Ayurvedic herbs, Ashwagandha. Ashwagandha has a long history of traditional use in Ayurvedic medicine not only as an adaptogen, but also for increasing vitality and relieving general debility.