In the world of sports nutrition supplements, some nutrients like creatine have achieved true fame, but there's more to a balanced supplement regimen than just the big names. As more and more research comes in about citrulline malate, this unsung nutritional hero for weightlifters and athletes is gaining some notoriety of its own. If you haven't heard about it yet, you owe it to yourself to learn some more.
What Is Citrulline Malate?
Citrulline malate is an amino acid produced when your body gets rid of excess nitrogen. It is formed when the essential amino acid ornithine combines with carbamoyl phosphate. The nutrient is found in many pre-workout supplements and also sold on its own for use independently as a fitness supplement.
What Does It Do?
When you get an extra dose of citrulline malate due to the use of a supplement, a number of processes occur. Levels of arginine in the blood can increase in response, which in turn boosts levels of nitric oxide. Increases in nitric oxide help to increase the flow of blood to your muscles when you make demands on them during workouts. In addition, research shows that increased levels of citrulline malate help to speed up the removal of excess nitrogen in the form of ammonia. This can cut down on the painful fatigue that occurs when you're exerting a lot of energy to lift heavyweights.
Benefits of Citrulline Malate
The combination of increased nitric oxide levels and faster removal of nitrogen offers a number of benefits for weightlifters, including:
Longer Workouts Because citrulline malate can help to reduce fatigue and boost energy, using a supplement that contains the amino acid prior to hitting the gym can help you complete more reps without compromising your form.
Fewer After Effects Using citrulline malate prior to a workout can keep ammonia levels to a minimum so that you're less at risk of feeling sore and achy the day after your workout. This makes the supplement especially beneficial for beginners who are finding themselves discouraged or sidelined due to post-workout pain.
Improved Immune Function Despite being fit, many hardcore fitness enthusiasts are susceptible to frequent colds and infections due to the negative effects that intense workouts can have on the immune system. Studies have shown that taking citrulline malate may make the body more resistant to respiratory infections and other illnesses.
Why Opt for Citrulline Malate?
Many of the benefits of citrulline malate are due to the fact that it increases arginine in the body, leaving some fitness enthusiasts wondering why they can't simply take an arginine supplement. Scientific studies have actually shown that citrulline malate does a better job at increasing arginine levels than an actual arginine supplement, making it the more efficient way to boost energy supplies to the muscles.
Want to add citrulline malate to your nutritional support regimen? Sportsfuel offers pre-workout supplements and standalone citrulline malate supplements to meet your needs. If you'd like some assistance selecting the right product to help you achieve your workout goals, contact us for help.
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.
Get ready for a pre-workout like none before - Cellucor C4 Ultimate Pre-Workout is almost here! Read our Cellucor C4 Ultimate Review for an insight into what you can expect!
Experts agree that squatting is one of the key movements in any weight lifting program. Make sure you aren't risking injury with any of these squat mistakes!
It probably doesn’t matter whether you play hockey, football, rugby or volleyball. According to the human study published by sports scientist at the University of Exeter in the European Journal of Applied Physiology, all team sports players perform better if they use concentrated beetroot juice. This nitrate-containing product makes them significantly faster.Nitrate – present in large quantities in lettuce, beetroot and spinach – changes in the body into nitrogen monoxide, NO for short. How this happens scientists don’t know – but they do know that supplements containing nitrate-rich extracts enhance sports performance.A popular theory says that NO improves the circulation in muscle tissue, so muscle cells are able to absorb more oxygen and glucose; another theory claims that NO makes muscle cells’ energy metabolism more efficient.The most popular nitrate-rich extracts in the sports world right now are made from Beta vulgaris – beetroot to most of us. Beetroot extracts have become so popular among endurance athletes that doping hunters are regularly confronted with red urine samples.Most beetroot research has been conducted on exertion that lasts longer than six minutes. So far there’s been no research on shorter, more explosive exertion. The researchers decided it was time to change matters. There are hundreds of thousands of athletes who play team sports, and it’s the short, sharp bursts of movement that are most important to them. The researchers decided to study the effect of beetroot juice on team sports players.The researchers used Beet It, produced by James White Drinks. On the day before the experiment 14 male recreational team sports players drank 140 ml of the stuff in the morning and the same amount again in the evening. On the day of the experiment they drank 140 ml 2.5 hours before the test, and one hour later they drank another 70 ml.The researchers repeated the procedure with a placebo.The researchers got the subjects to perform the Yo-Yo Intermittent Recovery Test. This involves running a distance of 40 m in less and less time. Between the spurts, the subjects were allowed to rest for 10 seconds. The test stops when the subjects can no longer manage to run the 40 m in the allowed time.The figure below shows that the subjects managed an average of 1636 m after taking a placebo, and 1704 m after drinking beetroot concentrate. So beetroot makes explosive exertion 4% faster.Before starting the Yo-yo Intermittent Recovery Test, the researchers got their subjects to do some non-intensive exercise. At this point, the beetroot supplementation had no statistically significant effect on the glucose level.During the Yo-Yo Intermittent Recovery Test, the effect was statistically significant: the glucose level was significantly lower in the subjects who had had the beetroot extract. It seems that beetroot helps the muscles to absorb more glucose during intensive exercise.“The results of this study suggest that nitrate may be an effective ergogenic aid for intermittent high-intensity exercise performance in recreational team sport players”, the researchers conclude.Source:Eur J Appl Physiol. 2013 Jul;113(7):1673-84.Source: http://www.ergo-log.com/
