Top 7 Supplements For Runners

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  Everything You Need To Know About Glutamine

  Steph Hofer, 20 August 2019

  The most abundant amino acid found in the body, glutamine is required for a number of tasks relating to your general health and well-being. However, this powerful amino acid is often disregarded, as it’s not one of the nine “essential” amino acids. But make no mistake, glutamine plays a vital role in helping your body with performance and recovery. Supplements containing glutamine are especially beneficial for athletic or muscle gaining purposes - as they can help enhance recovery after your workouts. They’ve also been clinically shown to support your immune system and fight off germs - which is especially handy during winter time. What Is Glutamine? As already mentioned, glutamine is the most abundant amino acid that occurs naturally in the human body. Although glutamine is not an essential amino acid (as the body produces it), it can fall into the same category if your body becomes glutamine deficient. This can happen when you're sick, have suffered physical stress or trauma, or sometimes even during heavy training and prolonged endurance exercise. In these situations, your levels of glutamine can only be increased through diet or supplementation. What Foods Contain Glutamine? Amino acids are the building blocks of protein, and because glutamine is one of them, you’ll find it in many protein sources, along with various other plant based foods. Some common glutamine sources include: Beef, eggs, milk, whey protein, rice, spinach, cabbage, and more. What Is The Difference Between Glutamine and L-Glutamine? As well as glutamine, you may also have heard of “l-glutamine.” Often these terms are used interchangeably in the sports and nutrition world. However, there is a big difference between the two, mainly in their chemical structure. You see, l-glutamine is an isomer of glutamine, which essentially means it has a different arrangement of atoms. Like glutamine, our bodies produce l-glutamine, and it can also be found in various foods and supplements. The Benefits Of Glutamine Supplements Overall glutamine plays an important part in healthy body function during times of rest, physical exercise and during illness / disease. Here are two of the stand out benefits this underrated amino acid gives you: Gut Health Benefits: Glutamine is the preferred source of the gastrointestinal cells in our body. These cells are responsible for maintaining structure and limiting the issue of gut mucosal atrophy. Other health issues can include reduced number of cells, decreased surface area, and loss of intestinal function. What this means is by getting more glutamine into your system you have a better chance of avoiding or limiting these kinds of gut issues. Immunity And Performance Benefits: As we’ve already touched on, glutamine plays a big role in maintaining a healthy immune system and aiding with recovery. High intensity training can weaken our immunity and make us more susceptible to illnesses like the common cold or other respiratory infections. It’s even been shown that during prolonged exercise like a marathon, can deplete blood glutamine levels by as much as 20%. This is where supplementation can help. One study found that marathon runners had a 32% lower incidence of respiratory tract infection symptoms supplementing with glutamine when compared with those who did not. In terms of sporting performance, glutamine has also been shown to assist in the absorption of water and electrolytes in the bowel, which worked as a successful rehydration strategy. Glutamine - Recommended Dosage It is recommended that you start with 5 grams of glutamine a day, though this can be increased to around 10 to 15 grams of L-Glutamine a day. When taking a higher dose supplement it 2 to 3 times daily - in the morning, after a workout, and at night before bed; with each serving being around 5 grams. You should note that you will likely already be getting some L-Glutamine in your diet and from other supplements you're taking (make sure to read the labels to see how much). The best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time. Increase Your Immunity In The Gym This Winter Check out Sportsfuel's range of glutamine supplements in our online store today. Including popular sports nutrition brands like ATP Science, Eat Me, MusclePharm and more.

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  Everything You Need To Know About Energy Gels & Bars

  Steph Hofer, 24 May 2019

  The right endurance supplement can be the secret weapon you need to run those extra miles or finally hit that PB you’ve been aiming for. Energy gels and Energy bars are especially effective for endurance activities like marathons, triathlons or hiking. Being that they’re convenient sources of energy that can easily be taken on the go. Although energy gels and bars appear similar on the surface, they’re both very different in their chemical makeup and the benefits they provide. In this article, we look at the science behind both of these energy boosting supplements and how they help give you more endurance. Here’s everything you need to know about energy gels and bars: What Are Energy Gels? Energy gels bridge the gap between food and liquid endurance supplements. These products have also become increasingly popular with athletes due to the fact they supply you with a convenient source of energy. When it comes to their chemical makeup, standard energy gel supplements contain simple carbohydrates along with added electrolytes and caffeine. How Do Energy Gels Work? From the moment an energy gel enters your mouth, your body starts breaking it down. This is thanks to the enzyme “salivary amylase,” which initiates the breakdown of starch into sugars. From here the gel travels down into your digestive system. Once in your digestive tract, the carbohydrate content of the gel is broken down into simple sugars (glucose) which can then be absorbed into your bloodstream. As your sugar levels rise, your body automatically releases the hormone insulin. This allows your cells to use the sugar in your bloodstream immediately for energy, or to store it as glycogen for use at a later stage. This process happens fairly quickly and you’ll typically feel the effects in as little as 15 minutes. It’s also a good idea to wash your energy gel down with water. This will aid with digestion and help your mouth feel less dry. What Are Energy Bars? Like energy gels, energy bars give you a concentrated source of energy designed to fuel your muscles before or during exercise. Their chemical makeup includes complex carbohydrates, as well as small doses of protein and caffeine. How Do Energy Bars Work? Energy bars follow the same absorption process as energy gels. Your body breaks down the carbs of the energy bar, turning them into sugars which can then be used as immediate energy or stored for use later on. The big difference is that energy bars release energy much slower than gels or drinks because they take longer for your body to break down. As a result energy bars are often better to eat before intense exercise rather than during. Although they don’t process as fast as gels, they’re still a great way to keep your glycogen stores topped up prior to exercise or competition. They also have a long shelf life and are a dense source of carbohydrates. Which Endurance Supplement Should You Choose? The energy supplement you choose largely depends on what you’re doing, how long you’re doing it for and how big of a role convenience plays. If you can take breaks during your exercise (activities like hiking or skiing), then energy bars are a great choice, as your body has more time for the absorption process to occur. Energy gels, on the other hand, are more effective for non-stop events like marathons, cycling, or triathlons. These activities allow little time for breaks, therefore it’s far more beneficial to consume a fast-absorbing energy source that can be taken on the go. In general, it’s fine to use a combination of both bars and gels. Just be sure to drink plenty of water to keep yourself hydrated and help avoid issues like stomach cramps. For more information about these convenient and powerful endurance products, be sure to check out our range of energy gels and energy bars in the Sportsfuel store today.

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  Carbs: An Essential Nutrient You Need to Know About

  Sportsfuel, 16 October 2015

  Carbs! The word is enough to make many fitness enthusiasts run away in fear. After all, for years, people have been blasting carbs as sources of empty calories. Some people even say they're a surefire way to undermine your progress at the gym. But are carbs really worthy of their bad reputation?

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  Do you need Post Workout Carbs?

  Sportsfuel, 20 April 2015

  To many people, carb is a four-letter word that's completely off-limits in their diets, but the bad reputation that carbohydrates have gained in the world of sports nutrition is rather undeserved. The truth is that carbs can be an important part of any post-workout supplement plan when used properly. Benefits of Carbs After a Workout The primary benefit of getting a healthy dose of post workout carbs is its effects on glycogen, the form that glucose takes when it's stored in your muscles. Glycogen is the primary fuel source that your body uses during workouts, as it can be rapidly broken down to create the ATP needed to produce muscle contractions. When you fail to replace the glycogen that was consumed during a workout, your muscles simply can't fully recover, which can limit muscle growth and stymy your progress toward building mass. Plus, the intake of carbs will quickly re-energise you, so that you can continue with your daily activities without feeling drained. The Kind of Carbs Matters Carbohydrates truly can be beneficial after a workout, but not all carbs are the same. The best carbs for use post-workout are those that can be rapidly digested and absorbed to replenish glycogen at the quickest possible rate. These types of carbs are also known as high-glycemic carbs. Dextrose, a form of pure glucose, can give your body the fastest increase in glucose levels possible. This is because the glucose doesn't have to be digested. It can simply be absorbed right into your bloodstream and put to work. Do Carbs After a Workout Make You Fat? If you're working out to burn body fat and build muscle mass, you may worry that taking in extra carbs will undermine your weight loss benefits. When consumed after a workout, it's highly unlikely that carbs will be converted into fat, as the glucose that they contain is so sorely needed by the muscles. Even if you're limiting your intake of carbs from your other meals, consuming some after your workout is more likely to further your efforts to reduce body fat rather than conflict with them. Experts recommend post-workout carbs to complement all weight-loss diets, except for any in which carbohydrates have been 100 per cent eliminated during the rest of the day. Best Practices for Post Workout Carbs To get the absolute best results from post-workout carbs, follow these tips: The best time to consume post-workout carbohydrates is as soon as you're finished working out. Most experts recommend 20 to 60 grams of dextrose and high glycemic carbs following a workout. If you feel sluggish when you consume only high glycemic carbs after a workout, try splitting the dosage in half with 50 per cent high and 50 per cent low glycemic carbs. Most people should consume roughly 40 grams of protein along with carbs immediately after a workout. If you need assistance selecting the right carbohydrate supplement for use after your workout, we'll be glad to help. Contact one of our Sportsfuel team members for personalised advice.

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