We often hear people say that a coffee is just as good as a pre workout, in way they are correct - both contain caffeine - which is a proven performance enhancer. However there are some key advantages to choosing a pre-workout.
The Extras
Pre-workouts will often have creatine, beta alanine, amino acids, carnitine, vitamins and minerals added to not only help with performance but also to help with recovery. And ladies, no they will not build massive muscles! These ingredients will help you get the best out of your workout and help you recover in time for your next workout.
Price
Now if you simply grab a teaspoon of Greggs coffee and use that then yes you are saving money, but in reality how many of us do that? What we see in reality is people grab a cappuccino for around $4-$5 versus a pre-workout scoop at around $1-$2. People see the tub price and make the decision that it is expensive, instead look for the price per serve. p.s. All products on the Sportsfuel website have the price per serve showing so you can compare apples with apples.
Calories
How many calories are in that coffee? it really depends what type, whether there is cream or milk added, how many sugars? Compare this to a pre-workout like Musclepharm Assault with 40 calories per serve.
Sugar
How many teaspoons do you add to your coffee? be honest. Most pre-workouts have zero or very low sugar. They taste great (usually) and come in a wide range of flavours to suit anyone's taste buds.
Convenience
Wake up, get dressed and head off to training.. oh hang on - boil the jug and make a coffee or shoot down to the coffee shop to grab one. Or simply add a scoop in to your water bottle and head off. Which one do you prefer at 5.30am in the morning? Or on the way to the gym after finishing work for the day? No measuring, minimal mixing, just water and a glass or drink bottle required.
At the end of the day we all enjoy a good coffee, but in terms of getting the most out of your workout, the correct pre-workout far outperforms a coffee. Pre-workouts have been proven in study after study to improve workout performance, so don't short-change yourself, get the results you deserve with the intelligent use of pre-workout supplementation.
A word of warning: Pre workouts are strong and they need to be used carefully and intelligently. We all have that friend who decided not to read the label, not to follow advice, or that if one scoop was great two would be twice as good - they ended up feeling sick, jittery, or worse and then conveniently blamed the product. If you haven't used pre-workouts before, start with a half or even quarter scoop and test your tolerance, don't be a hero, the goal is increased performance and recovery. These products are strong and should always be used carefully.
Need help finding the right pre-workout? Email us or give us a call and we can share our experiences with you.
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.
4 Reasons You Need to Buy Whey Protein
When you are trying to lose weight or build muscle, the key is protein. We're sharing the 4 reasons why you need to buy whey protein in this post! Read here!Transforming your body has as much to do with vitamins and minerals as it does with actually working out.
Vitamin deficient but still hitting the gym? Your gains or weight loss goals are probably out of reach.That's partly because the human body needs 0.8 g of protein per pound of bodyweight to build muscle.It doesn't seem like much, though the reality is most people couldn't even guess how much protein they eat per day.The uncertainty is one reason why people buy whey protein to supplement their weight loss and workouts.
Buy Whey Protein: It Reduces Post Exercise Eating
Losing weight takes a combination of many different factors. Admittedly, it's no easy task. Though one thing you can easily hone in on is reducing your post exercise meal. It's tempting to over eat after you've just expended energy. Don't!Instead, drink your whey protein. A study found that whey protein intake after exercising reduces subsequent energy intake. Less food means fewer calories, fats, and eventually less weight. Not only are you getting protein, but you're getting full.
It's "Complete"
Whey protein contains all the essential and nonessential amino acids. This means it's "complete," in the sense that your muscles are getting the maximum benefit.Your body also can utilize 100 percent of whey protein. Another notch on the "complete" scale.This efficiency is especially important because other proteins offer much lower absorption rates.Think you're getting all the protein you need from foods? Think again.
It's Proven
Whey protein has been used for years and years in both the bodybuilding and weight loss industries.Why? Well, because whey protein works. Studies have proven that whey protein helps increase fat loss while sparing lean muscle mass. We also have evidence that whey protein in conjunction with exercise promotes muscle hypertrophy and enhances gains in both untrained and trained individuals.If you want the scientifically backed supplement that'll boost up gains and shed your pounds, buy whey protein.
It's Versatile
Whey protein comes in a standard powdered form that's usually mixed with water and consumed.However, those of us using whey on a consistent basis might want to make our intake methods a little more interesting.If that sounds like you, you'll be glad to know that whey protein can actually make a great cooking ingredient.You can use it to make baked goods, soups, salad dressings, ice cream, pancakes, mashed potatoes and more. Any extra treat you want can become supercharged with protein after only a few easy adjustments to your recipes.
Conclusion
If you're looking to increase your muscle mass, or lose weight, buy whey protein. The supplement does wonders for anyone looking to get fit.Though if you're still not convinced, check out our store. We stock a large variety of supplements, including whey protein. There's no better way to get acquainted with whey protein than to shop its different varieties and try a few out for yourself.Trust us, you won't end up disappointed.
Caffeine is something that the majority of adults consume on a daily basis whether it's in coffee, tea , preworkout, weight loss supplement or energy drink. As a stimulant, caffeine provides a noticeable energy boost that can fight fatigue and increase your energy levels during workouts.
What does it take to achieve one's fitness goals? Of course, it takes the right fitness regimen and the correct blend of nutrients to support muscle growth and keep the metabolism functioning optimally. But is that really all?
Of course not! If all that was needed was a workout plan and the right diet, everyone would be walking around looking fit and trim, but that's simply not how it is. There is a third component to success at the gym - personal motivation.
What separates a person who is successful at the gym from someone who is not, usually comes down to motivation. If you want to see results, you have to be motivated to fight for them. That doesn't just mean being motivated to go to the gym and to follow your diet. It also means working out as hard as possible, not just phoning it in or dialling back when it gets difficult.
Unfortunately, our brains often become fatigued long before our bodies. Motivation is almost always responsible when we fail to follow through with our fitness goals. The good news is that there are ways to stay motivated and on track.
Here are five secrets shared by highly successful fitness enthusiasts that anyone can use to get on the path to workout success:
Set Realistic, Tangible Goals.
The best way to stay motivated is to constantly be working toward something tangible. Just saying, "I want to get stronger" isn't a clear enough picture of what you want to achieve for you to be able to celebrate success and stay driven along the way.
Instead, set a long-term goal for yourself and then break it into smaller goals. For example, instead of just "get stronger," you can say "I want to ultimately be able to bench press 315 pounds." Then, you can set a short term goal like, "I want to be able to bench press 280 pounds within the next 6 weeks." Once you reach that goal, you'll feel a sense of accomplishment. Then, you're ready to set a new one and keep progressing forward.
If you're completely new to exercise, consult a trainer for assistance with goal setting to ensure that you're placing realistic expectations on yourself.
Revisit Your Goals Regularly
Make time at least once per week to think about how you're progressing to your goals. In the above example, if you're 2 weeks in and haven't been able to increase the amount of your bench presses at all, you may need to reevaluate what you're doing. Do you need to work out more? Change your diet? What can you do to put yourself on the path for success? Also spend time thinking about why you want to accomplish your goal. What will improve when you're able to lift more or when you lose weight? How will it change your life? Staying focused on the benefits of achieving will help keep you engaged and motivated.
Recognize When It's Time for a Change
If you're revisiting your goals regularly, you'll be able to see when you've reached a point where you're just not progressing, or where you're struggling to stay motivated. In those situations, take the time to carefully evaluate what's wrong. Are you forcing yourself to do workouts that you're always going to hate or are you continuing to go to a gym where you don't feel welcome and relaxed? When the problem is what you're doing or where you're doing it, don't be afraid to change things up. Find a new gym. Experiment with a new workout. Discover what works for you. You'll be better motivated when you're working out in a way that you enjoy in a place that you look forward to going to.
Look at the Big Picture
Let's face it - it can be hard to do things for ourselves. It's much easier to fall into the trap of thinking that you could be doing more work at the office or getting more done around the house and start seeing time at the gym as "wasted." Don't fall into that mental trap, though! Reset your perspective by focusing on the big picture and how working out has a positive impact on your life. For example, regular exercise can improve your mental focus, so you're able to work harder and be more creative when you're at the office. It can also give you more energy so that you're better able to go home and cross the items off of your to-do list productively. When you focus on the overall benefits of exercise, you'll find that your level of motivation soars.
Take Full Ownership
This is the hardest and most important one! If you want to be motivated to achieve your workout goals, you have to understand that ultimately it's up to you whether or not you succeed.
When you're fatigued, bored or stressed, your mind will begin to play games with you. You'll tell yourself a million excuses for why you can or should skip a workout or why it's okay if you don't finish your full workout. These excuses will often place blame elsewhere. Your boss stressed you out, so you deserve a break. With all those activities your kids have, you're just too tired to go to the gym. Be ready for these tricks that your mind plays--and put a stop to them fast.
Don't shift the blame for skipping your workout on anything or anyone else. You're the one who decides what you do or don't do on any given day.
That's not meant to make you feel guilty; it's meant to empower you. Whether or not you succeed is entirely in your hands. You just have to put your mind to it and follow through.
Now that you know the secrets to stay motivated for success, you're ready to get on the path to accomplishing your fitness goals.
