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General Advice
Where to Start?
If you're eating a balanced and healthy diet, high in complex carbohydrates, moderate in protein and low in fats, then this should be enough to keep you in general good health. It may also be sufficient to replenish the energy and nutrients used by a basic exercise programme.
On the other hand, if you exercise regularly and intensively, a supplement can be an effective and convenient addition to your diet. Whether used to prolong endurance, enhance recovery, reduce body fat, increase muscle mass or minimise the risk of illness - whatever your specific training goals, there are hundreds of supplements to choose from. So where do you start?
Naturally, every training plan should have a long-term aim and lesser short-term goals - each designed to bring you to the peak of your physical capacity. When you're clear about them, you can then decide on your nutritional strategy and which supplements might help.
Your next task is to consider both the quality of the products themselves, as well as to understand their effects upon you - as a unique individual.
Define your Goals
So much depends upon who you are, your metabolism and general biochemistry, what level of exercise you're involved with and how far you want to go.
Ask yourself 3 key questions
What do I want to achieve?
Is a supplement needed or is my diet already adequate?
If I need them, which ones will help me to achieve my goals?
More than any other area of training and fitness, seek professional advice before you decide which supplements are most suitable for you.
These include supplements to aid muscle growth and repair, to gain muscle mass, strength and help you train harder, to aid fat and weight loss, to improve hydration and recovery after exercise and supplements to aid performance.
Performance Enhancing Supplements
Energy Providers
Guarana Caffeine Drink comes from the seeds of a South American shrub, mostly originating from
As a dietary supplement, it's no wonder that Guarana is claimed to be an effective energy booster, it contains about twice the caffeine found in coffee - about 3-4% caffeine in Guarana seeds compared to 1-2% for coffee beans.
The theory behind how these drinks work is relatively straightforward. Caffeine, as the major active constituent, acts as a general stimulant to the nervous system. As such, it has diuretic and apparently anti-oxidant properties. It's believed to increase metabolic rate, suppress the appetite and enhance both physical and mental performance.
Manufacturers claim their drinks also work as additional fat burners, through the complex process of lipolysis, which encourages fat cells to release fat into the bloodstream for fuel.
Incidentally, concentrated Guarana extracts, can contain caffeine at levels of as much as 40-50% - so you need to be aware of what you're dealing with and the potential positive and negative effects upon you
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claims to increase stamina and endurance and have beneficial effects on the nervous system
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helps with endurance based activities
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potential additional fat burner
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impairs the appetite
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as a diuretic will lead to more frequent visits to the toilet
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quickened perceptions
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causes a higher blood pressure and an increased heart rate
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as with all stimulants, too much can lead to nervousness and tension
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can make you feel jittery and may prevent sleep
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dependency may also occur - caffeine withdrawal may cause headache, nausea and depression
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People with cardiac problems or a high blood pressure should avoid this product, as well as smoking or drinking coffee, for that matter!
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If in doubt - please consult your GP
G-Kick, or if you want the full mouthful, Glycine-l-arginine-alpha-ketoisocaproic acid, supports protein synthesis and immune function according to the manufacturer
It's a chemically bonded supermolecule of the amino acids Glycine, Arginine and Alpha-ketoisocaproic acid. Each plays a different role including helping the body to expel lactic acid, ammonia and potentially releasing growth hormones. It’s also a nitric oxide precursor.
Recovery Aids
In order for the body to recover from exercise we know that protein needs to be consumed as it contains amino acids, which are the building blocks for our bodies.
Amino acids fortify and form the many tissues and muscles that make up our bodies. Protein gives your body the power to build new tissues and fluids, so that it can repair muscles that are damaged through intense activity.
Traditionally powdered protein supplements have been considered as 'body building' sports supplements. However, more and more people are learning how protein can benefit their health and fitness levels.
Research on weight loss has also demonstrated the importance of high quality protein for the maintenance of lean body tissue and reduction of body fat. Whey protein is a popular supplement for those wishing to alter their body shape and composition.
Glutamine
Glutamine is found in foods high in proteins, such as fish, red meat, beans, and dairy products.
Glutamine is the most abundant amino acid found in human muscle and is often supplemented because the body's natural glutamine levels may be depleted during anaerobic exercise.
Bodybuilders often take it because it’s believed that deficiency may lead to a weakened immune system and the wasting of muscle tissue. We sell it as a micronized, instantly soluble powder. Normal supplementation is considered healthy after prolonged periods of exercise.
HMB
Researchers are not completely certain how HMB (B-Hydroxy B-Methylbutyrate monohydrate) works in the body. It appears that it supports the body's ability to minimize protein breakdown, following intensive exercise or resistance training. It may also work to preserve the integrity of cell membranes, which means that it may cause an increase in muscle mass and strength.
HMB is found in foods of both plant and animal origin and is also normally produced in the body. It is the metabolite of the branch chain amino acid Leucine.
Certain plants such as grapefruit and alfalfa have relatively large concentrations of HMB. Where it's inconvenient or impractical to consume these foods on a regular basis, it may be useful to take it as a dietary supplement in its purest form.
Antioxidants
Antioxidants may also help with recovery, by reducing the radical overload in the tissues induced by the metabolism of energy and intensive exercise.
Free radicals are extremely unstable molecules with the potential to damage cells within the body. Researchers have linked this cellular damage to a number of major diseases including heart disease, cataracts, arthritis and even ageing.
The body is designed to deal with free radicals by using antioxidants. These important nutrients include vitamins A, C, E, Selenium, Zinc, 1-Cysteine and numerous other powerful plant compounds such as Pycnogenol, Quercetin and CoQ10.
Antioxidants work synergistically, in other words, they all work together. In view of this it's often better to take a variety of antioxidants together rather than supplementing with one individual nutrient.
Additional Supplements
Tribulus
Tribulus Terrestris has long been used as a tonic and aphrodisiac in Indian Ayurvedic practice, where it is known by its Sanskrit name, ‘Gokshura’. It's now being promoted as a testosterone booster for the purpose of building muscle and increasing sex drive.
Its use originated in
Liv52
LiverCare, also known as Liv.52, was introduced in 1955 as a specially formulated liver support product.
Liv52 is actually a herbal formula that is based upon Ayurvedic Medicine. It acts as a detoxifier and also claims to have antioxidant properties. This means that it may help to destroy and neutralize a wide variety of toxins - not only from the environment, but also from those toxins we knowingly or unknowingly ingest.
It's used inthe prevention and treatment of viral hepatitis, alcoholic liver disease, pre-cirrhotic conditions and early cirrhosis, radiation and chemotherapy-induced liver damage and loss of appetite and protein energy malnutrition.
It contains a number of herbs including capers (Capparis Spinosa) - which are reported to act as a hepatic stimulant, Chicory (Cichorium Intybus) - which increases bile secretion and Black Nightshade (Solanum Nigrum) - which is claimed to be hepto-protective.
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