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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.
Muscle Growth and Repair
During training muscle fibres are slightly torn and it's their subsequent repair and thickening that becomes muscle growth. During the repair phase you need a quality pool of protein to provide your body with the mechanism to allow your muscles to grow.
Our bodies can't produce proteins, they have to be found in our daily diet, so to gain muscle you need to take the right amount and the right kind of protein every day. Eating sufficient protein means a daily intake of between 1.5g - 2g per kilo of body weight is advised.
While protein may be gained from the normal diet it's often combined with unwanted fat and calories. The other thing to consider is the varying strengths and weaknesses of the many different kinds of protein available.
Protein is made up of 20 different amino acids, 8 of which are essential to the body. These include Leucine, Isoleucine, Lysine, Tryophan, Methionine, Threonine and Phenylaline.
Unless you're an expert it's often difficult to know which amino acids are present in which foods, so this is where protein supplements come in.
Often more convenient than preparing a full meal, protein supplements are most usefully consumed first thing in the morning, immediately after exercising, or in place of a meal. They also have the added benefit that they are lower in calories, fat and cholesterol than many foods.
At least 90% of protein supplements are made from whey powder, which provides the body with the necessary building blocks to help repair and grow muscles. Not only is whey protein easy to digest, it's also rapidly absorbed by the body.
There are two types of whey protein - concentrate and isolate. While most supplements contain a mixture of both, isolate contains a higher percentage of protein, is more bio available and therefore easier to absorb.
Whey Protein, as we've already said, is the most commonly used type of protein. It contains high levels of all the essential amino acids not produced by the human body, and is absorbed by the body very quickly.
Other types of protein include, Casein, Soy and Egg-white. Casein Protein is the richest in Glutamine, an amino acid that aids in recovery, and has Casomorphin which helps the body to absorb the amino acids over a long time.
Soy Protein contains all essential amino acids, and is an alternative protein for vegetarians. However, soybeans contain a type of Phytoestrogen called isoflavones which have a weak estrogenic activity. Egg White protein is a lactose and dairy-free protein.
We know then that protein provides the essential building blocks for muscle and having a sufficient intake allows for efficient growth and repair of muscle tissue.
So what should you look for in any good protein supplement? The answer is that it always depends on your specific needs but we would generally advise
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a high biological value - which means that the protein has the same characteristics as muscle protein
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high amino acid content
Why is that? Because maximum muscle gain is only possible if our amino acid levels remain constant. Amino acids are actually pre-digested proteins and as such are absorbed far quicker by the body.
As with blood sugar, it's also possible for our amino acid levels to drop. Most notably in the mornings our levels are particularly low because we haven't consumed any protein during the night. Intensive weight training can also lead to their reduction.
In order to avoid a catabolic state, or muscle breakdown, it's necessary to provide the body with quickly absorbable amino acids - so for best results they should be taken in the morning and straight after training. We stock Sci-Tec Whey Protein and Sci-Tec Volumass and Performance Pure Whey.
Strength Training and Muscle Mass
Meal Replacement Products (MRPs) are either pre-packaged powdered drink mixes or edible bars. Both are consumed in the place of a whole-food meal.
Generally MRPs are high in protein, low in fat, have a low to moderate amount of carbohydrates, and contain a wide array of vitamins and minerals. The majority of MRPs use Whey Protein, Calcium Caseinate or Micellar Casein, Soy Protein and egg albumin as the protein source.
Carbohydrates are typically derived from Maltodexrin, oat fibre, brown rice or wheat flour. Some also contain flax ol powder as a source of essential fatty acids
MRPs can also contain other ingredients that are deemed beneficial to bodybuilders. These can include, but are not limited to Creatine Monohydrate, Glutamine Peptides, I-glutamine,Calcium m Alpha- ketoglutarate, additional amino acids, Lactoferrin, Conjugated Linoleic Acid and medium chain glycerides.
Together with a proper diet and resistance training pure Creatine is also useful for those who want to achieve a lean body mass, as well as develop their power and strength.
Found naturally in red meat, Creatine allows you to train harder because it provides you with the short, sharp bursts of power you need to lift weights. It also aids recovery between sets and replenishes your ATP reserves much quicker.
A number of scientific studies have proven that Creatine can increase strength, energy and muscle mass in addition to reducing recovery time. Also, recent research has shown that Creatine improves brain function, improves recognition memory, and reduces mental fatigue. It increases what is known as cell volumization by drawing water into muscle cells, making them larger.
Some personal trainers recommend that you take a loading dose of 4.5 grams for the first 5 days of taking it as a supplement to your strength training.
Weight Loss
So much is written about losing weight, where do you start - especially in the face of so much contradictory evidence about which diets to follow and what works and what doesn't.
As far as we're concerned there are 5 simple steps
1. Create a Calorie Deficit
To lose weight you need to consume fewer calories than your body needs, hence creating a calorie deficit.
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Combine a low calorie diet with an exercise regime as it will give you faster results than diet or exercise alone.
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Work out how many calories to consume daily for weight loss.
If you think in kilos,
multiply your body weight by 22, for example, 70 x 22 = 1540 calories per day
Or, if you prefer to think in lbs,
multiply your body weight by 10, for example, 10 x 186lbs = 1860 calories per day
2. Follow a More Regular Eating Plan
By following a different eating pattern you can reduce your hunger and speed up your metabolism.
- Instead of having 3 meals a day, have 6 smaller meals - not exceeding the total calorie intake you have preciously calculated
- Make sure that each of these smaller meals are of equal calorific value, for example 5 meals totaling 1540 calories per day, would work out as approximately 308 calories per meal for each
- It's a common mistake to assume that skipping meals helps you to lose weight. What actually happens is that this slows down your metabolic rate and then reduces your energy as your blood sugar levels drop.
- Make sure that you stabilise your energy levels with regular intakes of calories throughout the day.
3. Introduce Sports Nutrition
It has been shown that using meal replacements, high in whey protein, not only preserves muscles when dieting, but you'll also suffer less from hunger and therefore reach your weight goals more easily.
- Incorporate sports nutrition products to help you achieve this more easily.
- Fat burners or Thermogenic supplements can aid normal energy expenditure. They do what they say, help to burn fat! Thermogenesis is the process of heat production, which can help the body to metabolise. Not for those who want to build muscle, rather for those who want to use up energy stored as body fat.
4. Exercise Regularly
Muscle is metabolically active, that is, it burns calories. If you lose muscle, your body's demand for calories decreases and weight loss becomes more difficult.
The best way to preserve muscle and keep your body toned is to exercise at least 3 times a week for around 45 minutes.
If gyms are where you exercise, aim to complete 3 weight sessions a week. You can then gradually add cardiovascular training - running, cycling or aerobics to your regime, two or three times a week. These combined exercises will increase the amount of calories burnt and you'll be well on your way to achieving reduced fat levels.
5. Stay Hydrated
To lose weight you need to drink sufficient water to maximise your results. Aim for 2-3 litres a day. This is most easily achievable in small regular drinks and will support weight loss.
During exercise vital fluids and nutrients are lost from the body through sweating. It's obviously really important to drink lots, before, during and after exercise.
Our advice is to drink water prior to your sports or training activity and then take Isotonic drinks during and after. Why Isotonics and not water?
When exercising for more than an hour, an Isotonic drink - one that contains the same concentration of carbohydrate, sodium and potassium particles found in the body - has been shown to assist training capacity and rehydration more efficiently than water.
Injuries
When you pull or strain a muscle or have aching joints do you reach for an aspirin? There is mounting evidence to suggest that the common anti-inflammatory drugs, such as aspirin, used to treat sporting injuries and arthritis can mask the healing process as much as support it.
Glucosamine Sulphate with Chondroitin
Can be useful in stimulating repair after the damaging effects of sport and training - which is why it's also prescribed by some alternative therapists for arthritic conditions.
Past studies show that some people with mild to moderate Osteoarthritis (OA) taking either Glucosamine or Chondroitin Sulphate reported pain relief at a level similar to that of Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) such as Aspirin and Ibuprofen.
Some research indicates that the supplements might also slow cartilage damage in people with OA.
Glucosamine occurs naturally in the body and helps maintain connective tissues. It's a form of amino sugar that is believed to play a role in stimulating cartilage formation and repair, as well as promote the incorporation of
Chondroitin is also found naturally in your joints where it helps your body attract fluid in to the cartilage, acting rather like the human equivalent of a car's shock absorber for your limbs. Chondroitin Sulphate is part of a large protein molecule, Proteoglycan, which gives cartilage its elasticity.
Both Glucosamine and Chondroitin Sulphate are sold as dietary or nutritional supplements. They are extracted from animal tissue - glucosamine from crab, lobster or shrimp shells and Chondroitin Sulphate from animal cartilage, such as tracheas or shark cartilage.
CAUTIONS
Children, women who are pregnant, and women who could become pregnant should not take these supplements. They have not been studied long enough to determine their effects on a child or on a developing foetus.
Because Glucosamine is an amino sugar, people with diabetes should seek advice first
If you are taking Chondroitin Sulphate in addition to a blood-thinning medication or daily aspirin therapy, have your blood clotting time checked more often. This supplement is similar in structure to blood-thinning drugs and the combination may cause bleeding in some people.
If you are allergic to shellfish, be careful. In most cases, allergies are caused by proteins in shellfish - not chitin, a carbohydrate from which Glucosamine is extracted - but it is wise to seek further advice.
If you decide to take these supplements always consult your GP first
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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