When you're starting out with strength training, you begin putting your body through a whole new set of challenges in order to reshape and change it. In order for your body to fully meet the demands you're placing on it, you need to supply it with the right nutrition, and that means making some modifications to your diet. Many beginners are overwhelmed at the prospect of altering their diets, but it really can be simple when you know what nutrients you need to increase.
Pre-Workout Nutrition
Before you hit the gym, feed your body the following nutrients to improve your endurance and ensure that you can give it your all rep after rep:
Carbohydrates Complex carbohydrates like whole grains and sweet potatoes are beneficial prior to a workout because they provide a quick energy source.
Fast-absorbing Protein Protein powders that become rapidly absorbed and are utilized by the body quickly like whey protein supply the amino acids needed to support energy levels during workouts.
Creatine Monohydrate If your goal is to build mass, taking a creatine monohydrate supplement prior to your workout will give you more of the nutrient that is used to supply energy to the muscles. Most experts recommend 2 to 5 grams of creatine before each training session.
Beta-alanine This amino acid can reduce the amount of energy expended by the muscles during reps, so that you grow fatigued at a slower pace.
Mid-Workout Nutrition
Stay energized through your workout with:
Amino acids Branched-chain amino acids can assist during long, grueling workouts and help to keep your body from burning muscle in place of fat.
Electrolytes Sweating causes you to lose water and vital salts, which can make you deficient of calcium, chloride, magnesium, phosphorous and potassium.
Electrolyte drinks and supplements can replenish all of these important nutrients mid-workout.
Post-Workout Nutrition
Help your body recover after exercise and support muscle growth with:
Protein Without protein, your body can't build new muscle tissue, so it's important that you consume protein post-workout. Most studies show that the best approach is to use more than one type of protein to give your body the benefits of both fast and slow-acting nutrients like whey and casein protein, respectively.
Branched-chain amino acids If you're following a low-calorie diet to lose weight and working out, treating your body to as many as 10 grams of branched-chain amino acids can help you quickly replenish energy levels in the muscle tissue.
Fast Carbs While not mandatory following a workout, if you're feeling wiped out and unable to function, a fast-acting carbohydrate or glycogen support supplement can help you restore your energy levels and get back to the activities of your day.
If you find yourself struggling to get all of the nutrients that you need through your basic diet alone, Sportsfuel Supplements has dietary supplements that can help you bridge the diet gap and support your body before, during and after your workouts.
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.
What is Ginkgo Biloba?
Ginkgo Biloba is a species of plant which has been estimated to have survived in its current form for millions of years. The tree is considered to be a living fossil and the only remaining species of its type. The leaves and fruit of Ginkgo Biloba have a long history of culinary and medical use throughout Asia, and today, Ginkgo extract is a popular supplement with an array of benefits.
Where does Ginkgo Biloba come from?
The fossil record tells us that this remarkable plant has been around for 270 million years. These early fossils were found worldwide, but by 2 million years ago, distribution had shrunk to a small area in China. The tree has been cultivated throughout Asia for the last thousand years, and has in some areas become naturalised. It has also been cultivated throughout Europe and the US over the past 200 years. Ginkgo Biloba extract is produced from the leaves of this plant, which is considered to be a type of herb.
Ginkgo Biloba Benefits
Over the thousands of years it has been used by people, a huge number of benefits have been attributed to Ginkgo Biloba. One of the most popular uses has been the improvement of memory and cognitive function and the treatment of dementia. Studies have shown that Ginkgo increases blood flow to the brain (1). It has also been shown to boost nitric oxide levels and therefore blood flow in the body (2). The plant has a long history of use as a male libido enhancer and there is some evidence that it may increase testosterone levels (3) and reduce levels of prolactin, an inhibitor of testosterone production, while increasing levels of mood-boosting dopamine (4). There is some indication that Ginkgo extract may reduce inflammatory processes (5), prevent the development of atherosclerosis, increase bone strength, and reduce the development of fat cells (6), and in combination with Rhodiola, another botanical extract, it has been shown to improve exercise endurance (7). Ginkgo has long been used in traditional Chinese medicine as a treatment for asthma and bronchitis.
Ginkgo Biloba Benefits for Bodybuilding
Ginkgo has a lot of attributes that have the potential to enhance bodybuilding performance. Testosterone is the holy grail of bodybuilding because testosterone levels correlate with strength, drive, and the ability to lay down lean muscle. Increased blood flow increases exercise performance by removing metabolic products responsible for muscle fatigue and increasing the delivery of oxygen and other nutrients – enhanced oxygen delivery to muscles is believed to be the basis of the ability of this plant to promote endurance (7). The focus enhancing properties of ginkgo can improve training performance and strengthen the mind-muscle connection, and inhibiting inflammatory processes can help to curtail muscle damage. On top of this, the general health promoting aspects of ginkgo will be of benefit to any athlete or bodybuilder.
Ginkgo Biloba Negatives, Side effects & Safety Issues
While the many benefits attributed to Ginkgo extract are impressive, a lot of the scientific evidence behind these is patchy. Many of the studies that have shown benefit have been small human studies that have not been repeated, or carried out in animals. The only large scale trials carried out on this plant extract have looked at cognitive function and dementia, particularly in the elderly, and have concluded that ginkgo supplementation has negligible effect (8). In spite of this, Ginkgo remains a popular supplement, and there is a lot of anecdotal evidence for its efficacy.Ginkgo has a number of interactions with other drugs, particularly blood thinning medications, medications to alter mood, and medication to treat epilepsy. Anyone taking regular medication should consult their doctor before supplementing with ginkgo if they have any concerns.Side effects of Ginkgo are mild, and some people may experience nausea, stomach upset and headache. Some people are allergic to Ginkgo and may develop a rash. In this case, treatment should be discontinued immediately.
Ginkgo Biloba Dosage & Timing
A common dosage of Ginkgo biloba extract is 80mg, three times a day. This dosage regime is generally used for general health improvement, or treatment of a specific condition. Some people will prefer to take a larger dose prior to a workout to make the most of the positive effects on blood flow and focus.
Ginkgo Biloba Supplements
Ginkgo is common as a stand alone supplement, but it is frequently used as an ingredient in a large variety of supplements. These include supplements that promote general health, like vitamins and minerals, greens, and superfood supplements. On top of this, it makes an appearance in a number of test boosters, pre workouts, and fat burners.
Stacking Ginkgo Biloba
Try stacking Ginkgo with Rhodiola to improve endurance, other NO boosters for a massive pump, or other testosterone enhancing botanical extracts like Tribulus.
Talk to an athlete, a body builder or a fitness enthusiast about what type of sports nutrition products they use, and you're almost guaranteed to hear "protein powder" on the list. Protein powders are truly one of the most popular sports nutrition products on the market today and for good reason - they can provide a multitude of benefits for people who are training, working out and trying to lose weight or build muscle.Because protein powders are so popular, the manufacturers of dietary supplements offer many different kinds. Their goal is to offer the perfect protein powder for everyone who requires one. That's a good thing because it ensures there is a product out there that is just right for you, but actually finding it? That can be a little challenging with such a vast number of products to choose from.But don't give up! This guide will introduce you to all of the most commonly used types of protein powder and tell you what they are and what benefits that they provide. You can use the information to make a more informed decision about shopping for protein powders and will find it much easier to choose a supplement after reading.
The Three Main Protein Classifications
Up to 80 percent of muscle mass without water is comprised of protein. Without protein, your muscles can't function properly, so you need to ensure you have enough of the nutrient in your body prior to workouts. Protein has also been shown to support gains in muscle size, to assist with recovery, to increase strength and to improve athletic performance.Adding a protein powder to your diet can help you to ensure that you're getting the protein needed to support you as you work toward your fitness goals, but you need to know that not every protein powder on the market is the same. There are three main types of protein supplement classifications that you need to be aware of:
1. Protein Concentrate
A protein concentrate is made by removing other non-protein substances from a food. The amount of actual protein will vary based upon their protein percentage. As an example, an 80% protein concentrate is 80% percent protein and 20% carbs, nutrients, water and fat. Most protein concentrates are 70 to 80 percent pure protein.
2. Protein Isolate
A protein isolate is produced by isolating the protein in a food and will contain more pure protein than concentrates as a result. Most protein isolates contain around 90 percent protein.
3. Hydrolysates
A protein hydrolysate has been hydrolyzed, meaning that it has been partially processed to include peptides, important protein building blocks. These partially digested proteins may be better able to supply the body with amino acids that are needed for muscle development and other functions.
Selecting Protein Types
Knowing what the different classifications of proteins are is the first step to picking the right product. Next, you need to carefully consider which type is right for you. Here are the most common options:
1. Whey Protein
Whey is the best selling protein powder on the market and has been shown in studies to be very beneficial for people hoping to increase muscle mass and lose body fat. Compared to other proteins, whey is broken down and absorbed at a faster pace, so it's the best option for pre and post workout protein supplementation.Whey accounts for roughly 20 percent of the protein in cow's milk. Rich in branched chain amino acids needed for muscle development, whey provides an optimal balance of leucine, isoleucine and valine with a 2:1:1 ratio. Because it contains a complete amino acid profile and an ideal BCAA ratio, whey protein is considered the Cadillac of proteins by many dietitians.
2. Casein Protein
Casein is the most abundant protein in cow's milk, and it is digested and absorbed by the body very slowly. It can take 6 hours or more for your body to put casein to full use, making the protein a popular one for nighttime supplementation when your body needs a continuous supply of amino acids. While casein does not pack the same muscle-building punch as whey protein, it does contain branched chain amino acids and glutamine.
3. Milk Protein
Pure milk protein supplies you with about 80 percent casein protein and 20 percent whey protein, giving you the benefits of both fast and slow absorbing protein forms at once. These types of protein powders can be good choices for breakfast as well as for mid-day snacks and after workout supplementation. Most of the milk protein products on the market are isolates and concentrates.
4. Egg Protein
If you're lactose intolerant, whey and casein protein aren't the best options for you, as they could cause digestive discomfort. Egg protein made from egg white isolate is an excellent alternative that still provides a complete amino acid profile. A serving will provide all of the amino acids that are needed by the human body, and most people don't have difficulty digesting egg protein.
5. Pea Protein
Vegans and vegetarians who don't eat eggs and people who are allergic to eggs and lactose intolerant need a plant-based source of protein, and pea protein typically comes out on top among the vegan and vegetarian options. Pea protein is hypoallergenic and generally considered the best choice for anyone with dietary sensitivities. It's also more readily digestible than other plant-based proteins with around 98 percent of it being usable by the body.In terms of protein quality, pea protein is high. It is very rich in branched chain amino acids and because it's readily digestible, your body can benefit from the isoleucine, leucine and valine that it contains fully. Also, pea protein does not contain hormones like soy, which is a concern for some men and women.
Getting the Most Out of Protein Powders
Most medical experts and dietitians agree that protein is essential for people who work out frequently. Generally, it's usually best to get about 20 to 30 per cent of your daily total calories from protein. You can also calculate your protein requirement by taking 1 gram for every pound that you weigh or for each pond based on your ideal body weight. As an example, someone who weighs 185 pounds would need about 185 grams of protein per day.Getting enough protein is important, but so is eating the right amount at the right time. A simple way to approach timing is to try to eat about 20 to 30 grams of protein once every 3 hours. Doing so will help to keep your body's supply of protein constantly maintained, so that you can be continually building and repairing new muscle cells.There are three times during the day when protein is most important:
1. Breakfast
While you sleep, the speed of muscle protein breakdown increases, and it's possible to lose as much as 15 grams of muscle mass when you're sleeping. When you wake up in the morning, you need to give your body a massive dose of protein and carbohydrates to help offset this and get your body back into producing muscle instead of breaking it down. To do so, try to consume about 20 to 35 grams of protein during your morning meal.
2. Pre and Post Workout
Exercise can lead to muscle protein breakdown when you work out at high intensities, and you can reduce the risk of muscle loss by ensuring that your body has enough protein. Try to consume about 20 to 35 grams of protein either right before you hit the gym or immediately afterward, or after 10 to 17 or 18 grams of protein before and after.
3. Bedtime
As already explained, a lot of muscle protein breakdown occurs at night, but your body is less likely to burn muscle if it has free amino acids from proteins available for muscle recovery. To give your body a dose of protein before bed, try to take at least 20 grams of casein protein or a casein and whey blend before bed or to combine another protein powder with branched chain amino acids or leucine to provide your body with some fuel for muscle repair while you sleep.
A Word About Spiking
Recently, it has been revealed that some supplement manufacturers are inflating the protein counts of their products by spiking their products with amino acids that don't provide much additional benefits. To spot one of these products, look for words about added taurine or glycine on the product label. You can also check the amount of leucine in a product to gauge its quality. Whey protein should contain at least 2 grams of leucine per serving while casein and other proteins should be about 8 per cent leucine per serving.If you'd like assistance selecting protein powders for your diet, our team here at Sports Fuel is ready to help. Contact us today for personalised shopping assistance.
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.
