Related articles

• 

  A Complete Guide To Fat Burners

  Alex Mark, 24 November 2021

  Fat burners are supplements that can aid in weight loss or fat reduction, often through the use of natural fat-burning ingredients [1]. They typically work through a variety of methods...

  Read More
• 

  Clean Nutrition Mini Protein Pavlovas Recipe

  Sportsfuel, 21 January 2018

  Craving those kiwi summer desserts but you're on a diet? We know Christmas has been and gone but we're still dreaming of those classic kiwi pavlovas. Now that Christmas is over we're trying to establish some balance in our diet again. It's important to enjoy yourself over Christmas, but equally important that you establish some normality and balance in your diet again once the silly season is over.So what do you do when the pavlova craving hits? You make protein pavlovas! This protein meringue recipe goes perfectly with Clean Nutrition Vanilla Whey Protein and the end result can be enjoyed either alone for a guilt-free sweet treat, or within Yoghurt & Strawberry Protein Meringue Sandwiches! Let us know if you try it out or add anything else to it... Clean Nutrition Mini Protein Pavlovas Ingredients: * 4 large egg whites* 1 scoop Clean Nutrition Vanilla Whey Protein* 1 Tablespoon Stevia (sugar alternative)* 2-3 Drops of Vanilla Essence* 1/4 tsp Baking Powder Method: * Pre-heat your oven to 130 degrees C and add all of the ingredients into a bowl* Use an electric whisk on a high setting to whisk all of the ingredients together for 5-10 minutes until the mixtures looks fairly ‘stiff’* Dollop the mixture on to a non-stick baking tray to make small meringues (leaving 2cm at least between them)* Bake for 20 minutes before turning the baking trays around and baking for a further 20 minutes on 100 degrees C* Turn off the oven and allow to cool for at least 1 hour before enjoying either on their own or as a dessert!Get your Clean Nutrition Whey Protein from Sportsfuel SupplementsReceive a Free Gift when you purchase this product & Free Shipping!

  Read More
• 

  Guide to Supplement Stacking

  Sportsfuel, 30 June 2016

  Whether your goal is to add muscle or lose weight, it's important to compliment your diet with the right nutrients from supplements. Figuring out which supplements are right for your needs is just the first step. It's equally important to figure out how to take each product and what time is best to take it!This guide to supplement stacking is designed to provide you with a brief overview of when to take some of the most popular types of sports nutrition supplements and how much the experts recommend taking at different times of the day. Early Morning Supplements: The following supplements are ideal to take before you eat your breakfast or while you're enjoying your first meal of the day:  Whey Protein Whey protein is a great way to replenish your body's supply of fuel first thing in the morning. Your body can rapidly absorb this milk-derived protein and begin using its complete profile of amino acids quickly to get you moving. To get the best results from your morning whey, have some carbohydrates with your meal, like whole grain toast, quinoa cereal or fresh fruit. The combination of carbs and whey protein will provide both immediate energy and sustained energy.Recommended dosage: 20 to 30 grams with breakfast, preferably one with carbs  Fish Oils Rich in the nutrients EPA and DHA, fish oils provide you with a potent dose of omega-3 fatty acids, nutrients that most adults don't get enough of in their diets. The nutrients help to fight inflammation to aid in recovery after workouts. Plus, they are shown to promote a healthy cardiovascular system and support brain function, making them an overall health supplement, not just one that's great for athletes.Recommended dosage: 2 grams enjoyed with breakfast  L-carnitine L-carnitine is an amino acid that your body stores in your muscle tissue. When you exercise, l-carnitine helps your body metabolise fats to supply you with energy. This makes it an incredibly beneficial supplement for individuals who are working out to get lean. Studies show that l-carnitine's benefits are enhanced when it's consumed alongside carbohydrates.Recommended dosage: 2 grams taken with carbs at breakfast  Conjugated Linoleic Acid Conjugated linoleic acid (CLA) is another essential fatty acid, but its benefits are different than the fatty acids found in fish oils. Research has shown that CLA promotes fat burning and supports the production of new muscle cells. Like l-carnitine, the supplement is commonly used by people who are working out primarily for fat loss and muscle gain.Recommended dosage: 4.2 grams per day. You can take it all at breakfast or divide it between each of your three meals of the day Pre-Workout Supplements: A number of supplements can help you give it your all at the gym and enhance the effectiveness of your workouts. The following supplements have all been shown to be beneficial prior to workouts. You can take them as standalone products or purchase pre-workout supplements that contain combinations of them.Recommended time to take: 1 Hour Before the GymThese supplements take longer to be absorbed by your body and begin providing benefits. Take them one hour before the gym for best results: Caffeine Yes, the thing in your coffee or tea that gives you an energy boost can be an important part of your supplement routine. Naturally derived caffeine is often used to keep energy levels high during workouts. Plus, the substance has been shown to activate the nervous system, which can boost the rate of fat burning.Recommended dosage: 150 to 300 milligrams Green Tea Extract Green tea extract provides a dose of caffeine, plus a second beneficial natural chemical: epigallocatechin gallate (EGCG). An antioxidant, EGCG is believed to support fat metabolism and complement the actions of caffeine. Most people choose to take caffeine or green tea extract. Stacking both could over-stimulate you, particularly if you're prone to jitters if you drink coffee or tea.Recommended dosage: 500 to 1000 milligrams. Look for a supplement with a minimum of 30 per cent EGCG L-arginine L-arginine is an amino acid that is used to produce nitric oxide, making it responsible for helping to keep the blood vessels dilated during workouts. Enhanced blood flow helps to deliver oxygen and nutrients to your muscles to keep you energized and fight fatigue. There is also evidence that l-arginine might stimulate the release of human growth hormone, which in turn can help to support muscle growth.Recommended dosage: 5 to 10 grams Citrulline Malate Citrulline is another sports nutrition solution that increases nitric oxide levels in the body to support blood circulation throughout intense workouts. Studies show that this nutrient can enhance the benefits of branched chain amino acid supplementation as well. In addition, citrulline malate helps to remove ammonia from the bloodstream during physical activity, cutting down on the soreness that develops due to exertion and reducing fatigue. Citrulline is an added ingredient in most preworkouts.Recommended dosage: 6 grams taken 30 minutes before exerciseThese supplements are absorbed more quickly and are best taken 30 minutes before you exercise: Beta Alanine Beta alanine is an amino acid that is used to produce carnosine, which in turn is shown to reduce fatigue during workouts. The amino acid also helps to keep pH levels balanced within your muscles while you workout, decreasing the risk of lactic acid build-up and the uncomfortable burning that accompanies it. There is also evidence to suggest that beta alanine can support gains in lean muscle mass and help bodybuilders perform more reps. In addition, studies show that beta alanine can complement or enhance the benefits of creatine monohydrate.Recommended dosage: 3 to 6 grams split into 2 servings with the first 30 minutes before exercise Beta-hydroxy-B-methylbutyrate Beta-hydroxy-B-methylbutyrate (HMB) is derived from the amino acid leucine. In clinical studies, it has been found to increase strength and help people produce more explosive movements at the gym. The nutrient is also shown to cut down on post-workout soreness. The benefits of HMB seem to be more pronounced in beginners, so supplements that contain it are usually recommended for those who are just starting to train.Recommended dosage: 3 grams split into three 1-gram servings with the first 30 minutes before exercise. Glutamine Glutamine plays a vital role in protein synthesis and is needed to keep the immune system running at peak capacity. When you work out, your body's needs for glutamine increase, and supplementation can help to ensure that you get enough to keep your body running at its best. There is also evidence to suggest that glutamine and branched chain amino acids can encourage the body to produce new muscle tissue when stacked.Recommended dosage: 20 to 30 grams total, but have at least 5 grams after your workout to support recovery. Inter-Workout Supplements: There's one supplement that is great to grab in the middle of your workout: Branched Chain Amino Acids Branched chain amino acids (BCAAs) include the amino acids isoleucine, valine and leucine. These nutrients are needed to help your body produce and utilise proteins. As a result, they play an important role in supporting recovery following exercise by assisting with the repair of strained and damaged tissue. When you take BCAAs in the middle of your workout, they can help to delay the onset of fatigue, so that you can finish your workout strong.Recommended dosage: 10 to 15 grams. Post-Workout Supplements: This supplement is a winner when used after your workout: Creatine Monohydrate Creatine is one of the most popular sports nutrition supplements on the market because of its proven benefits for promoting the accumulation of new muscle cells. This nutrient stored primarily in your muscle tissue provides energy to your muscles during workouts. Scientists believe that increasing creatine monohydrate levels helps bodybuilders work out harder and therefore see enhanced results from workouts.Recommended dosage: 5 grams taken with carbs and with 20 grams of whey protein Before Bed Supplements: Great supplement that is best to take close to bedtime: Casein Protein If you're looking for the perfect bedtime snack, a casein protein smoothie or shake is the perfect solution. Your body absorbs this protein at a very slow pace, and when absorption occurs during sleep, it can help to counteract the natural protein loss that happens while you sleep as your body repairs muscle tissue and produces new cells.Recommended Dosage: 20 to 30 grams of casein protein plus a second dose of omega-3 fatty acids with 2 more grams of fish oilsKeep in mind this guide to supplement stacking is just a general guide. Not all of these supplements are ideal for everyone, and you might need more or less of some of them, depending on your workout goals. Your physician, a trainer and our team at Sportsfuel can all help you put together a supplement regimen that is tailored specifically to your needs.If we can be of assistance, please don't hesitate to get in touch with us! We'll be glad to recommend supplements or answer your questions about sports nutrition.

  Read More
• 

  Beta Alanine: Answers to Your Questions

  Sportsfuel, 17 July 2015

  Beta Alanine is a nutrient that isn't considered essential to the survival of the human body, but for many athletes and body builders, it is absolutely essential to helping them achieve their goals. Sometimes, sold under the brand name CarnoSyn, beta-alanine can help you tap into your full potential during workouts and competitions, so you can perform at your best. While many athletes and fitness enthusiasts use beta-alanine, a lot of people still don't know as much about the nutrient as they do other sports nutrition staples.This guide provides answers to some of the most common questions regarding beta-alanine. What Is Beta Alanine? Beta-alanine is a nonessential amino acid that is also sometimes called 3-aminopropionic acid. The nutrient is used to produce a number of substances, including the peptides carnosine and anserine and the vitamin pantothenic acid. In the body, the nutrient acts similarly to a neurotransmitter, a chemical messenger that is used to send messages to the brain.Your body naturally produces beta-alanine through one of three mechanisms: Through the breakdown of peptides that contain the nutrient As a by-product of the conversion of l-alanine to pyruvate Through the breakdown of l-aspartame during digestion When you take a beta-alanine supplement, the nutrient is absorbed and then distributed to the muscles. There, it can bind with the amino acid l-histidine to create carnosine. It's this action that gives the nutrient its sports nutrition benefits. What Does Beta Alanine Do? What makes the increase of carnosine that comes from beta-alanine so beneficial? Well, the substance helps to keep hydrogen ion levels low in order to maintain optimal pH levels within the muscle tissue during exercise. In turn, this allows you to work out for longer without experiencing muscle fatigue. In clinical tests, beta-alanine has been shown to increase levels of carnosine in muscle tissue universally. This separates the nutrient from other carnosine boosters that seem to work for some people and not for others. Studies show that beta-alanine is most beneficial for supporting workouts that are of short to medium length and that require a lot of muscle performance. Anyone who is participating in high intensity circuit training, interval training, CrossFit or any other type of program that focuses on exercising until failure with only short breaks between moves could likely benefit from using a beta-alanine supplement on a daily basis. How Can I Get More Beta Alanine? There are two main ways that you can increase the amount of beta-alanine in your body: through diet and through supplementation. Meats, particularly beef and pork, are excellent sources of beta-alanine. If you're exploring supplements, you can obtain beta-alanine through pre-workout supplements or from a standalone supplement product. Experts recommend that you only use beta-alanine supplements that contain CarnoSyn. That's because true beta-alanine is made through a patented process and only available from a single manufacturer. If a label doesn't say CarnoSyn, the nutrient inside is not true beta-alanine. When Is the Best Time to Take Beta Alanine? The benefits of beta-alanine begin shortly after you take it, and as a result, many experts recommend that it be used exclusively as a preworkout supplement. It's important to note, though, that when you take the supplement isn't as crucial to success as consistent dosages. You'll need to make sure that you don't skip a day or a miss a dose, as beta-alanine must accumulate in the muscles over time to provide the most benefits. What Supplements Work Well with Beta-Alanine? Studies have shown that beta-alanine supplements are safest and most effective when they are used along with taurine supplements. This is because the two amino acids are tied to one another and reabsorbed by the body using the same processes. Using both together will help you avoid any unwanted complications. You can combine beta-alanine with many other supplements, including creatine, ATP, caffeine, betain, branched-chain amino acids, glutamine and carbohydrates. The right combination of supplements will depend upon your overall goals. If you'd like assistance or personalised recommendations, contact us for help. Do You Need to Cycle Beta-Alanine? With many supplements, it's best to alternate between on periods when you use the product and off periods when you discontinue use. Cycling is done to keep the body from building up a tolerance to a specific nutrient. As long as you're taking beta-alanine along with taurine, you don't need to worry about taking a break from beta-alanine supplementation. If you do decide to forgo a taurine supplement, the best approach is to use a beta-alanine for a period of 4 to 9 weeks and then to discontinue use for an equal period of time. What Are the Beta-Alanine Side Effects? Beta-alanine is generally safe according to the latest research, but it does cause a side effect that many first-time users find startling. Shortly after taking beta-alanine, you're likely to develop a feeling of tingling or pins and needles in your neck and arms. This may be accompanied by a burning sensation, itchiness and reddening of the face and ears. The symptoms may last for up to 90 minutes. If you find the side effect bothersome, it's a good idea to keep dosages restrained to 800 to 1200 milligrams taken no more than every 3 to 4 hours for the first month of use. Another way to decrease the severity of the side effect is to take beta-alanine with food. This is because the supplement will be absorbed more gradually when not taken on an empty stomach.While there is still more that needs to be learned about beta-alanine, its benefits and the ideal way to use it, what we know now indicates that this amino acid can provide real benefits for athletes and fitness enthusiasts. Those most likely to benefit from beta-alanine include women, vegetarians and individuals who have a difficult time bulking up. Sportsfuel carries a wide selection of beta-alanine supplements with different options that are ideal for different fitness goals. Contact us for assistance if you'd like help selecting a product.

  Read More