Is Optimum Nutrition 100% Gold Standard Really The Best Whey Protein?
Written by Sportsfuel, 15 March 2019
Optimum Nutrition 100% Gold Standard Whey Protein has been a staple in bodybuilding and fitness communities for many years now. Bodybuilders and athletes swear by it, and have no problem claiming Gold Standard as the best whey money can buy.
There’s also the awards and accolades to consider. Most recently Gold Standard was voted “Best Protein Powder” by Men’s Health Magazine (UK), and for over 18 years running the popular product has been declared best protein powder by Bodybuilding.com.But the reality is, choosing the best protein should be based on your individual needs - not on how popular a product is or how many awards it has won.
With that in mind, here are some tips to help you pick the ideal protein product:
We all come with unique dietary needs and react to foods differently. This means for a lot of people “the most popular protein” just isn’t practical for their dietary needs. To make the choice a little easier try asking yourself these three questions:
1. When Are You Taking Your Protein?
Are you using protein as a post workout supplement? Or are you primarily using it as a meal replacement?
If you’re having protein shakes post workout, choosing a whey isolate protein powder would be the better option. As whey isolate products are usually mixed with carbs to give you the glucose your muscles need after a workout. You’re also going to want something that digests easy, so you won't feel full or bloated following your workout.
On the other hand, if you’re using protein shakes as a meal replacement, then a casein protein powder might be more suitable. Casein takes longer to digest and slowly releases amino acids into your body. It can also help you feel less hungry and resist the urge to snack between meals.
2. Is Your Goal To Lose Fat Or Gain Muscle?
If your main goal is to shred fat then you want a protein powder low in calories and high in protein. Ideally you’re looking for a protein powder with 90 to 110 calories, supplying you with around 22 to 26 grams of protein per serving. This way you to get the protein you need, minus the additional calories from unwanted carbs or fat.
However, if you're looking to add more mass and size, you need a protein source with a higher calorie count. In this case “mass gaining” supplements would be your go to. As they contain the added calories you need to put on weight and muscle.
3. Do You Have Specific Nutrient Requirements Or Allergies?
Lastly, it's important to consider any dietary needs or allergies you have. If you’re a vegetarian for example, whey protein might not be an option as it’s a type of dairy. You might instead opt for an egg based protein powder, or if that’s still not an option you could consider a protein source made from soy.
Same goes for if you’re lactose intolerant. In this case you might also be better off with an egg based protein powder or something similar. Gold Standard Whey Is Loved By Many, But It May Not Be The Best For You And that’s okay.
When it comes down to it, choosing “the best” whey protein is largely dependant on your needs. Sure, if you’re a regular gym junkie with no special health or dietary needs, who’s looking for an affordable whey protein people swear by - Gold Standard is one of, if not the best option out there.But if you need a protein powder to suit your specific needs, you have plenty of other great options too.
Have you ever asked one of the following questions… “how do I just shift fat off my belly?” or, “I can’t lose weight no matter what I do” or “I lose weight and it comes straight back!!!”.
Did you know STRESS could be the major culprit?
Being in a calorie deficit is important and so is monitoring your macro’s, however your hormones and looking after the glands that produce them are equally important.
In fact, your thyroid controls your metabolic rate. It regulates how many calories you burn and store. STRESS is a major contributor to thyroid or metabolic dysfunction.
So, what is the major stress hormone that is a problem?
Cortisol: This life sustaining stress hormone released by your adrenal glands has many benefits acutely to get you out of danger and improve your response to stress. However, chronically may lead to many health concerns including…
Weight Gain
Inability To Lose Weight
Muscle Loss
Slow Thyroid Function
Estrogen Dominance
Blood Sugar Issues (Type 2 Diabetes)
Leaky Gut
Lowered Sex Drive
Skin Breakouts
Hair Loss
Low Energy
Anxiety
Constipation or Diarrhea
Loss Of Happiness
Lack Of Motivation
How does stress (cortisol) effect thyroid function and result in weight gain?
Cortisol works on a negative feedback loop with the hypothalamus and pituitary gland in the brain. The hypothalamus signals the pituitary to tell the adrenals (HPA Axis) to release cortisol. So, when cortisol is in the blood the body tells the hypothalamus to slow down.
The problem is the Hypothalamus also controls the thyroid gland and as it slows so does your thyroid. This makes sense because in a state of stress (cortisol) your body wants to conserve energy, so slowing your thyroid function which slows your metabolism, achieves this survival mechanism.
You have two major types of thyroid hormones… T4 (Inactive) and T3 (Active). Your thyroid produces exclusively T4 and then your body converts it to the active T3. However, elevated cortisol reduces the enzymes responsible for this conversion. So even when your levels of TSH (Thyroid Stimulating Hormone) and T4 are normal (within range), you may still have low T3 and a slow metabolism resulting in weight gain, tiredness and an inability to lose weight.
Reverse T3 (RT3) is the antagonist (opposite) to T3. The best way to think about this relationship is T3 is an accelerator for your metabolism and RT3 is the brakes. RT3 binds to the same thyroid receptors on the surface of cells preventing T3 attaching. Stress increases the production of RT3 keeping the brakes on your metabolism and fat burning.
With stress comes inflammation, insulin resistance, tiredness and a lack of motivation. This can reduce your desire to exercise and your body’s ability to use carbohydrates effectively. This leads to carbs storing as body fat.
Inflammation also causes the release of cytokines which reduces thyroid receptor sensitivity so any circulating free T3 can’t fully activate your metabolism.
Chronic release of cortisol also leads to Estrogen dominance. Excess estrogen increases the number of fat cells in your body. The accumulation of this fat is generally around the belly, hips butt and thigh.
Excess estrogen also increases Thyroid Binding Globulin (TBG). TBG is a protein that helps thyroid hormone travel through your body, but when T4 is bound to too much TBG it is inactive and can’t convert to Free T3.
Stress can affect gut permeability causing leaky gut. Leaky gut has been linked as a cause of auto immune disease which may manifest as Hashimoto’s otherwise known as ‘thyroid auto immune disease’.
When your immune system starts attacking your thyroid gland you are sure to experience negative effects to your metabolism, sleep, mood, skin, hair, weight gain and overall energy and health.
Think of stress (cortisol) as the starting domino that knocks over the others.
STRESS -> Thyroid Dysfunction -> Estrogen Dominance -> Weight Gain -> Tiredness
Here are 12 steps to reduce cortisol, boost your metabolism, reduce belly fat and get your energy back.
1. Sleep
Getting adequate amounts of sleep is critical for hormone balance. 7.5 hours unbroken sleep is preferential. However, taking naps away from your main sleep cycle to catch up is a good idea if you cannot get 7.5 hours.
If you have difficulty switching off, try Adrenal Switch™ after dinner. It’s a delicious treat that will curb your sugar cravings and support a restful and restorative night’s sleep.
You will have more energy the next day and feel motivated to achieve.
2. Selenium
Make sure you are getting enough of this micromineral. The enzyme that converts T4 into the active T3 is selenium dependent.
You will find selenium in Estro Switch™ which combines with a number of all-natural herbal and nutritive ingredients to support your metabolism, manage stress, balance hormones, support energy and improve hair, skin and nails.
3. Meditate, Yoga, Breath Work or Mindfulness
Having time to yourself away from the daily grind and constant stimulation can be the most important thing you can do for your health and metabolism. Reducing anxiety with breath work and slowing your breathing can quickly reduce your stress.
4. Greens
Eat them, drink them… just make sure you get them. Leafy greens are a great source of phytonutrients that are precursors to thyroid hormones and other critical hormones and enzymes.
They also help chelate toxins out of the body for improved metabolic health.
Vitality Switch™ is an award winning, great tasting source of polyphenols, antioxidants, vitamins and minerals. In fact, 1 serve is equivalent to 8 serves of veges. This is a daily non-negotiable.
5. Zinc
More than 75% of the population is Zinc insufficient. This mineral is responsible for over 300 biochemical reactions in your body including the conversion of T4 to T3 like selenium. Zinc is also critical in balancing sex hormones and improves insulin sensitivity. It can be found in Adrenal Switch™, Alpha Switch™ & Estro Switch™.
6. Tyrosine
This non-essential amino acid makes up the backbone of thyroid hormones. The ‘T’ in T4 stands for Tyrosine and the 4 is the amount of iodine attached. You will find Tyrosine in the natural thermogenic Thermal Switch™ or Keto Switch™ for this reason, and to help boost your metabolism, focus and energy.
7. Avoid Fluoride
This compound is a halide that displaces or competes with Iodine and may prevent sufficient iodine being available to make your thyroid hormones.
8. Salt and Sun in the Morning
Pink salt or Himalayan salt in your water first thing in the morning helps kickstart your adrenals and enhances the production of cortisol.
This is a good thing as this is the time when cortisol should be at its highest. Bright sunlight on your skin and eyeballs (don’t look directly into the sun) can also help as an early morning ritual to manage stress & weight.
9. Coffee
The most consumed beverage on the planet is loaded with antioxidants and metabolic boosting compounds. However, having a coffee too close to bed can disrupt your sleep.
You can now get coffee (like Coffee Switch™) that is loaded with adaptogens and nutrients to help provide more focus, alertness and mood elevation that may result in a lowered stress response and greater weight loss.
10. Alcohol
Although alcohol seems like a sedative and a relaxant, it often contains extra calories and can disrupt your deep (delta) sleep. This is the sleep that is restorative, fat burning and muscle building.
This is also the sleep that reduces responsive stress. Therefore, minimising belly fat and increasing energy the next day.
11. Music
Listening to nostalgic music that makes you happy and gets you singing is scientifically proven to boost your mood and lower your cortisol (stress hormones). If you want to burn some extra calories… dance!
As you can see there is a very real relationship between stress and a lowered metabolism (thyroid function), leading to body fat accumulation (especially around the belly) or an inability to burn fat no matter how hard you try.
In fact, if you continue to exercise vigorously in this state of dysfunction you may cause further damage and extend recovery time.
Controlling cortisol by implementing these strategies may help increase your energy, fat burning, boost mood, focus and general health while reducing your stress and hormone imbalances.
PRO TIP: Having Adrenal Switch™ as a dessert by mixing 1 serve into coconut or Greek yoghurt is not only delicious but helps reduce sugar cravings and supports better quality regenerative sleep where you wake up feeling amazing.
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training, or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider.
5 SUREFIRE WAYS TO INCREASE ENERGY ALL DAY
In a world where being highly motivated, focussed and energised are daily requirements to succeed, we need all the help we can get…and some days coffee alone just doesn’t cut it!
In this article we will look at the top 5 ways to increase energy all day.
1. Sleep
Sleep – This might sound strange but sleep duration and quality is the most effective predictor of energy the next day. If you are feeling lethargic, tired or irritable, sleep should be your priority.
Simply achieving 7.5 hours of unbroken quality sleep can be life changing for daily energy and motivation.
Here are some quick tips to get the best sleep.
Sleep before midnight is 2x more beneficial than after midnight.
Plan to be in bed 8 hours before you need to wake up. 30 mins to doze off and get settled.
Use Magnesium which has been shown to improve sleep quality and increase energy through the day.
Read a book to wind down. Don’t rely on digital games, social media or watching TV.
Don’t eat within 2 hours of bedtime. The digestion and blood sugar fluctuations can prevent getting to sleep and staying asleep.
Don’t drink too much water before bed. Getting up to go to the toilet can disrupt quality sleep.
Reduce alcohol. Even though it is a sedative it can reduce deep sleep where recovery happens.
Reduce caffeine and stimulants after 2pm. Caffeine will still be in your system 6-8 hours after consumption.
Use Ashwagandha. This Ayurvedic herb has been shown to reduce cortisol and promote better sleep quality.
Pro Tip: Switch Nutrition Adrenal Switch™ is your go to product containing Ashwagandha and Magnesium to reduce stress, improve sleep and increase energy the next day!
2. Caffeine
Still KING for energy… however, you can get too much of a good thing and certain forms are better than others. Yes, caffeine boosts energy, alertness, focus, motivation, and performance. However, too much caffeine can cause a crash, tiredness, diarrhoea and an increasing dependence or addiction.
It is not uncommon for people to start with 100mg (1 cup of coffee) and before long need 300mg (triple shot) to get the same benefit. This is called adrenal resistance. Your body is producing adrenaline in response to the caffeine, but you are not responding to it as well.
This can be unhealthy as your adrenals are working overtime to call up the energy, but your brain and muscles are not picking up the phone.
Natural caffeine provides all the benefits of synthetic caffeine anhydrous but has a smoother, longer lasting feeling without the crash or chemical residues of synthetic caffeine. You will find natural caffeine in Switch Nutrition Coffee Switch™ (for your coffee lovers), Power Switch™ (Pre-Workout) and Thermal Switch™ (for the fat burning energy chaser).
3. Move
Regular exercise is far more effective at boosting energy than a remaining sedentary and conserving energy. Moving at regular intervals helps boost blood flow and improve insulin sensitivity which results in more energy being utilised by your working muscles and your brain.
In fact, one study found that sedentary people with persistent tiredness and fatigue reduced their tiredness by 65% with regular exercise. In another study just 10 minutes of walking increased energy more than a sugary snack.
So, get away from your desk for 10 minutes each hour and go for a walk or do some movement that increases your heart rate and improves your blood flow.
4. Nootropics
There is a new class of botanical compounds that help enhance focus and mental energy while reducing fatigue. They are called Nootropics!
Nootropic is the term given to a compound that boosts cognitive function. Some nootropics are gabanergic (calming) and others are adrenergic (excitatory). Some boost mood, focus, mind-muscle connection, and others enhance learning or memory recall.
EnXtra®
EnXtra® - Alpina Galanga is the source of this NEW patented natural compound that amplifies the benefit of caffeine by 30% for up to 5 hours without jitters or a crash. It is thought to act as an adaptogen allowing your body and brain to respond positively to stimulants and stress.
EnXtra® boosts dopamine receptors and down regulates adenosine. This means it may enhance motivation, happiness, satisfaction and focus while reducing fatigue and tiredness.
EnXtra® has been shown to increase alertness with or without caffeine by 100% over placebo. In 2019 it won the prestigious Nutraingredients Best New Ingredient Award. You should make sure this ingredient is in your next pre-workout or focus supplement.
Hordenine
Hordenine – Found in Hordeum vulgare, this neuro stimulant works by inhibiting MAO (MonoAmine Oxidase). This inhibition reduces the metabolism and breakdown of catecholamines (adrenaline, dopamine etc). Simply put, Hordenine keeps you focused and motivated for longer.
In a 2009 study hordenine showed to peak energy at 60 – 90 minutes after consumption and significantly increase energy burned over placebo. You will find hordenine in Thermal Switch™ & Power Switch™.
Theobromine
Theobromine – Found in Theobroma cacao (chocolate), this unique stimulant also possesses vasodilating benefits. This means it may boost your energy and focus while enhancing blood flow for greater muscle performance and recovery.
In addition to this, Theobromine has bronchodilation benefits that may support better respiratory performance.
Theobromine can be found in the following big hitting energy formulas… Coffee Switch™, Thermal Switch™ & Power Switch™.
NeuroFactor®
NeuroFactor® - Coffea Arabica Fruit Extract is the source of this highly researched ingredient. It has been shown in clinical trials to boost BDNF (Brain Derived Neurotropic Factor) by 143%.
BDNF is a protein peptide that helps improve the architecture of the brain to boost its processing speed and memory recall. In fact, as we age, lowered levels of BDNF is thought to result in lowered mental performance and potential onset of age-related cognitive decline and a decrease in mental energy.
Neurofactor® may be more helpful for learning and memory. However, it does help support focus and energy so it’s a nice addition to your pre-workout (Power Switch™), thermogenic (Thermal Switch™) or nootropic coffee supplement (Coffee Switch™).
Ketones
Exogenous Ketones are a recent supplement super star. They entered the market in 2017 and have continued to show promise in study after study.
They work by essentially putting your body into a temporary state of ketosis even if you aren’t following a ketogenic diet.
Once the ketones are circulating in your body they not only provide energy to your cells but they signal certain processes to occur.
Up Regulate Mitochondrial Biogenesis – Ketones signal your body to produce more new healthy mitochondria. The mitochondria are the powerhouse of your cells. This is where your energy gets converted from fats and some carbs.
Down Regulate Ghrelin – Ghrelin is a hunger hormone. Ketones have the ability to reduce ghrelin which can significantly reduce cravings and hunger. This may stop you looking for that quick fix snack.
Increase BDNF – Like NeuroFactor®, ketones can boost brain function, and like MCT oil, they pass through the blood brain barrier providing energy to your brain to boost alertness and focus without stimulation of your central nervous system and without an increase in blood pressure or heart rate.
You will find Ketones in Keto Switch™ or a precursor to ketones in MCT Oil Powder. They both help boost mood, focus, energy and productivity.
5. Eat Wholefoods
Nutritious healthy balanced meals can make all the difference to your daily energy needs. When you eat rubbish, you will feel rubbish. What goes up must come down. What I mean by this is too many simple carbs or sugary foods can temporarily boost energy and will increase blood sugar.
However, once insulin comes in and disperses the sugar into storage (sometimes fat cells), your blood sugars crash, your mood crashes, your energy crashes and you become grumpy, tired and less productive.
Eating meals high in quality protein (30% total calories), good fats (30% total calories) and a moderate amount of complex carbohydrates (40% of total calories) with around 5 – 10g of fibre (per meal) and loads of colourful veges and some fruit, will set you up for consistently good energy all day.
If you can’t get enough greens or plant diversity in your diet, then consider supplementing with a great energy superfood formula Vitality Switch™. The name says it all… VITALITY!! All day energy and exuberance for life.
It’s also worth mentioning certain artificial colours and preservatives have been linked to fatigue, tiredness, loss of performance and overall health decline. Be sure to minimise the bright colour artificially sweetened drinks in favour of natural options where possible.
Pro Tip: Do not consume caffeine or a combination of caffeine and other nootropics too close to bed as they can disrupt your sleep. Quality sleep leads to quality brain function, less sugar cravings, better cortisol rhythm and greater energy. 😊
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified health care provider.
Every few years, a new supplement emerges on the market that is hailed as a weight loss miracle. Some of these herbs continue to remain popular because they do provide distinctive benefits for those trying to lose weight, while others quickly fade into obscurity when they turn out to be nothing but hype. Garcinia cambogia is the latest weight loss supplement to cause a stir, and thousands of people are trying it.
What Is Garcinia Cambogia?
Garcinia cambogia or Malabar tamarind is a fruit that grows in Southeast Asia. People who swear by it claim that it makes it easier to lose weight more quickly, while critics of the supplement feel that there just isn't any evidence that it works. One thing that is agreed upon by both camps is what nutrient in the herb is the potential weight lost booster. That substance is hydroxycitric acid or HCA.
What Does the Science Say?
Here's a rundown on what the experts have established about HCA and what science has been able to establish and possibly disprove thus far:
During the 1990s, a number of studies linked HCA with weight loss in animals. The researchers that conducted these tests concluded that HCA was responsible for the results.
HCA seems to interfere with the actions of the enzyme citrate lyase, which the body uses to turn carbs into fat. By interfering with this conversion, HCA could potentially cause the body to use up carbs and sugars as an energy source rather than storing them as fat. As a result, exercising and dieting would result in more burning of stored fat, thereby causing faster weight loss.
There is also evidence that HCA increases levels of the brain chemical 5-HTP, which is used to produce the mood-boosting chemical serotonin. Many experts believe this can help suppress appetite.
A 1998 study that appeared in the Journal of the American Medical Association concluded that garcinia cambogia did not have the same benefits for humans that it did for laboratory animals.
During the last decade, scientist Harry Preuss at Georgetown University in the U.S. has revisited the benefits of garcinia cambogia. He has approached the study of the herb in a new way by combining the herb with calcium, magnesium and potassium salts to improve the effectiveness of HCA. With the addition of these salts, human participants in Preuss' studies have seen weight loss results. In one study, those who used a garcinia cambogia supplement lost 400 per cent more weight than those who didn't.
The Takeaway
Based on the most recent clinical evidence, garcinia cambogia does seem to offer real benefits for weight loss; however, only formulas that have the right additional nutrients and the right levels of HCA are likely to be effective.For best results:
Look for products with at least 50 per cent HCA.
Select supplements that have potassium and magnesium in their formulas, not just calcium.
Use the recommended dose. Preuss suggests 1.5 grams taken three times per day with a 50 per cent HCA product.
Only take your supplement on an empty stomach.
Time your dose about 30 to 60 minutes before each of your daily meals.
If you want to add a garcinia cambogia supplement to your diets, Sportsfuel has options available to meet your needs. View products in our Garcinia Cambogia category .
