Everything You Need To Know About Energy Gels & Bars
Written by 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.
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.
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.
The much anticipated fat burning product “Ghost Lifestyle Burn” is finally hitting Australian and New Zealand shores this week.
Brought to you by “Ghost Lifestyle,” one of the hottest new sports supplement brands in the world right now, Ghost Burn has all the makings of a top tier fat burner. Limited quantities of the product have been made available in the US, as well as the UK and Europe. But for now 99% of the first run is being released down under.
This means Sportsfuel customers are among the first in the world to get their hands on this exciting new fat burning supplement. Get your GHOST Fat Bruner today!
Why The Australasian Only Release For The Ghost Fat Burner
According to Ghost’s Instagram, powdered thermogenics are leading products in the NZ / AUS market, making it the ideal place to debut their latest creation. Working hand in hand with fans and retail partners, Ghost set out to create something truly unique and beneficial in the weight loss / fat burner category.
At a glance, this hard hitting fat burner combines superior and organic ingredients, with thoroughly researched and clinically proven technologies. All ensuring you achieve your fat loss goals in a quick and safe manner. With that said, let’s jump into more about this new fat burning supplement and why you should be pumped it’s finally hitting our shores.
The Stand-Out Ingredients Of Ghost Burn
If there’s one thing Ghost Lifestyle pride themselves on most, it’s being fully transparent about the ingredients in their products. Like all other Ghost products, Ghost Burn features a 100% transparent label, fully disclosing the doses of each ingredient. So you know exactly what you’re getting in each and every scoop.
Here’s a snapshot of the innovative and beneficial ingredients you’re getting with Ghost Burn:
Ghost Carnitine
Starting off with a bang, Ghost Burn gives you a serious kick of 3g worth of the well known weight loss aid “Carnitine.” Now while this may seem like nothing special, the big difference (something you won’t find in other fat burners) is the fact Ghost Burn actually combines two different types of carnitine. In this case 1.5g of “L-Carnitine Tartrate” and 1.5g of “Acetyl-L-Carnitine.” L-Carnitine Tartrate has been shown to help with fatty acid oxidation, reducing catabolism and free radical formation. While Acetyl-L-Carnitine has additional and more defined cognitive (brain and clarity) benefits. This combo seemed like a no-brainer, giving you the best of both worlds with this unique “Ghost Carnitine” blend.
Caffeine Anhydrous Caffeine addicts this is for you. Ghost Burn comes packed with 150mg of Caffeine Anhydrous per scoop. This specialised and dehydrated form of caffeine is becoming more and more popular thanks to its weight loss and athletic performance benefits. Grains Of Paradise Grains Of Paradise is a spice similar in makeup to that of Ginger. It’s been shown to increase energy levels and convert white adipose (fat) tissues into brown adipose tissues. The increase in brown adipose helps increase your overall energy expenditure, which naturally leads to more fat burning. Theobromine
Theobromine is a mild stimulant and diuretic that helps with weight loss by giving you more energy to put in more work at the gym. It also helps with shedding water weight and suppressing your appetite.
NeuroFactor
NeuroFactor is a natural, patented coffee extract. Taken from the whole fruit (including the bean) of a coffee plant, this extract has been clinically studied and proven to boost mental clarity and cognitive function.
The Benefits Of Ghost Burn In A Nutshell:
Promotes Enhanced Fat Burning And Curbs Your Appetite
Boosts Your Physical Energy
Increases Your Mental Focus And Clarity
100% Transparent Formula
A Generous 40 Serves Per Tub
3 Great Tasting Flavours (Mango, Sour Green Apple, Sour Watermelon)
Order Ghost Lifestyle Burn Today
Be one of the first in the world to get your hands on this brand new fat burning machine. Order Ghost Lifestyle Burn from the Sportsfuel store today and also check out the other great Ghost products in our Online Store!
*Note: because of the exclusive AUS/NZ release stocks are likely to go fast.
BSN Syntha-6 Edge is BSN’s leaner version of Syntha-6 for those athletes and bodybuilders who are looking for the same great taste but with leaner macros. With a lower carbohydrate and fat content, and less calories, it’s amazing that it still tastes just as good!
