Joe-PT

Los Angeles, US

2 months ago

8 hours ago

Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.

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Everything You Need to Know About Magnesium Glycinate and Its Benefits

Here at Health Nutrition, we believe in empowering you with information about essential nutrients and dietary supplements to support your wellness journey. One such supplement is magnesium glycinate, a highly absorbable and gentle form of magnesium that plays a vital role in various bodily functions. In this article, we’ll explore what magnesium glycinate is, its benefits, and how it compares to other forms of magnesium, helping you make informed decisions about your health. What Is Magnesium Glycinate? Magnesium glycinate is a dietary supplement made by combining elemental magnesium with the amino acid glycine. Known for its high absorption rate and gentle effects on the digestive system, magnesium glycinate is a preferred choice for individuals looking to increase their magnesium levels without experiencing the gastrointestinal issues often associated with other forms of magnesium, such as magnesium oxide or magnesium citrate. The Role of Magnesium in the Body Magnesium is an essential mineral that contributes to numerous physiological processes, including: Muscle Function: Helps prevent muscle cramps and tension. Nervous System Support: Regulates neurotransmitters and gamma-aminobutyric acid (GABA), promoting relaxation and better sleep. Energy Production: Plays a key role in producing ATP, the energy molecule. Bone Health: Assists in the synthesis of proteins and DNA, crucial for maintaining strong bones. Blood Sugar Control: Helps regulate insulin secretion and sensitivity, reducing the risk of high blood sugar. Heart Rhythm Maintenance: Promotes a normal heartbeat by regulating electrical signals in the heart. Benefits of Magnesium Glycinate Magnesium glycinate offers several health benefits that make it a standout among magnesium supplements: 1. Improved Sleep Quality Magnesium glycinate supports the production of GABA, a neurotransmitter that promotes relaxation and reduces sleep disturbances. Adding this supplement to your wellness routine can improve sleep quality and help you wake up feeling refreshed. 2. Anxiety and Stress Relief Magnesium’s role in the nervous system helps calm the body and mind. Studies suggest that magnesium glycinate may reduce symptoms of anxiety and depressive symptoms, providing a natural way to support mental health. 3. Better Blood Sugar Control Magnesium is essential for insulin secretion and glucose metabolism. Research indicates that magnesium glycinate can help manage blood sugar levels in people with diabetes, potentially lowering the risk of developing type 2 diabetes. 4. Bone Health Support By promoting healthy protein and DNA synthesis, magnesium glycinate aids in maintaining bone health, making it particularly beneficial for older adults and individuals at risk of osteoporosis. 5. Heart Health Magnesium glycinate contributes to maintaining normal blood pressure and heart rhythm. Its anti-inflammatory effects and ability to regulate nitric oxide production may reduce the risk of cardiovascular disease. 6. Reduced Symptoms of PMS Magnesium glycinate has been shown to alleviate symptoms of premenstrual syndrome (PMS), such as mood swings, cramping, and fatigue, making it a popular choice for women’s health. 7. Exercise Performance and Recovery Magnesium plays a crucial role in muscle function, energy production, and reducing muscle tension. Athletes and fitness enthusiasts may find that taking magnesium glycinate enhances performance and speeds up recovery. 8. Digestive Health Unlike other forms of magnesium, such as magnesium citrate, magnesium glycinate is less likely to cause stomach upset or diarrhea, making it a safer option for individuals with sensitive digestive systems. Symptoms of Magnesium Deficiency A significant portion of the population consumes less magnesium than recommended, leading to potential deficiencies. Symptoms of a magnesium deficit include: Loss of appetite Fatigue and weakness Muscle cramps or contractions Tingling or numbness Irregular heartbeat Nausea and vomiting Seizures (in severe cases) Long-term magnesium deficiency has been linked to chronic health conditions such as cardiovascular disease, diabetes, and osteoporosis. How to Take Magnesium Glycinate Magnesium glycinate is generally safe for healthy adults, but it’s important to consult a healthcare professional before starting any new supplement, especially if you have existing health conditions or take medications. Here are some tips for incorporating magnesium glycinate into your routine: Correct Dose: Follow the recommended dosage on the supplement label or as advised by your doctor. The typical daily intake for adults is between 310–420 mg of magnesium, depending on age and gender. Timing: Taking magnesium glycinate at night may help improve sleep and relaxation. Hydration: Drinking plenty of water enhances absorption and supports the digestive system. Pairing with Food: Magnesium glycinate can be taken with or without food, but pairing it with a meal may reduce any mild stomach discomfort. Magnesium Glycinate vs. Other Forms of Magnesium Magnesium glycinate stands out for its high absorption rate and minimal side effects. Here’s how it compares to other popular forms of magnesium: Magnesium Oxide: Contains a high percentage of elemental magnesium but has low absorption and may cause digestive issues. Magnesium Citrate: Highly bioavailable and effective for relieving constipation but may lead to diarrhea in higher doses. Magnesium Malate: Known for its energy-boosting properties, making it ideal for managing fatigue. Magnesium Chloride: Effective for topical use and general supplementation but less gentle on the stomach. Food Sources of Magnesium While magnesium supplements like magnesium glycinate are beneficial, incorporating magnesium-rich foods into your diet is also essential. Examples include: Leafy Green Vegetables: Spinach, kale, and Swiss chard. Nuts and Seeds: Almonds, cashews, and pumpkin seeds. Whole Grains: Brown rice, quinoa, and whole wheat products. Legumes: Black beans, lentils, and chickpeas. Fish: Salmon and mackerel. Dark Chocolate: Choose varieties with at least 70% cocoa. Potential Side Effects and Precautions Although magnesium glycinate is generally safe, excessive magnesium supplementation can cause side effects such as: Nausea Vomiting Diarrhea Abnormal heart rhythms Nervousness or irritability Individuals with kidney disease or those taking certain medications, such as proton pump inhibitors, should consult a healthcare provider before taking magnesium supplements. Conclusion Magnesium glycinate is a versatile and effective supplement that can improve sleep quality, support mental health, regulate blood sugar, and promote overall well-being. At Health Nutrition, we recommend consulting with a healthcare professional to determine the best magnesium supplement for your needs. Visit Health Nutrition to enhance your wellness routine and prioritize your health and vitality.

Joe-PT

Los Angeles, US

2 months ago

8 hours ago

Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.

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Krill Oil Explained: Benefits, Supplements, and How It Stacks Up Against Fish Oil

Picture this: You're standing in the supplement aisle, staring at rows of bottles promising better health. Among them, a newcomer catches your eye - krill oil. It's not as well-known as its cousin, fish oil, but it's creating quite a buzz. What's the deal with this tiny crustacean-derived supplement? Is it just another health fad, or could it be the omega-3 powerhouse your body's been waiting for? Let's dive into the world of krill oil and uncover what makes it unique in the vast sea of nutritional supplements. This article is brought to you by Health Nutrition - your complete health and wellness community. Health Nutrition offers everything you need to achieve your goals and live a fitter, healthier, happier life, all in one place. From personalized diet and exercise plans to one-on-one guidance from health coaches, Health Nutrition supports you every step of the way. What is Krill Oil? Imagine a tiny sea creature with a big nutritional punch. That's krill for you. Krill oil comes from Antarctic krill, minuscule crustaceans that thrive in the icy waters of the Southern Ocean. These little powerhouses are packed with omega-3 fatty acids, much like their fishy counterparts. But krill oil has a secret weapon: an antioxidant called astaxanthin, which gives it a distinctive reddish color. This unique combination makes krill oil a rising star in the world of nutritional supplements. The Nutritional Profile of Krill Oil Krill oil is a nutritional heavyweight, despite coming from such tiny creatures. At its core, krill oil is rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids are crucial for various bodily functions, from brain health to heart function. What sets krill oil apart is how these omega-3s are packaged. They come in a phospholipid form, which some studies suggest might be easier for our bodies to absorb. This unique structure could mean you get more bang for your buck with krill oil compared to other omega-3 sources. Plus, don't forget about that red-hued bonus: astaxanthin, a potent antioxidant that gives krill oil an extra health kick. Health Benefits of Krill Oil Krill oil isn't just another fish in the sea of supplements. It's making waves for its potential health benefits. From supporting heart health to fighting inflammation, krill oil seems to have a lot to offer. Some studies suggest it might help keep your blood pressure in check, which is great news for your ticker. But the benefits don't stop at your heart. Krill oil might also help tackle chronic inflammation, the culprit behind many modern health woes. And that's just the tip of the iceberg. Let's dive deeper into some specific areas where krill oil shines. Krill Oil for Heart Health When it comes to matters of the heart, krill oil might be your new best friend. Research suggests that krill oil could benefit heart health in several ways. One of its superpowers? Krill oil appears to have lipid-modifying effects, which is a fancy way of saying it might help manage your cholesterol levels. Studies have shown that krill oil may help lower triglyceride levels, those pesky blood fats linked to heart disease. By keeping these levels in check, krill oil could be giving your heart a helping hand. Krill Oil and Inflammation Inflammation: it's the buzzword in health circles, and for good reason. Chronic inflammation is linked to a host of health issues. Enter krill oil, with its potential anti-inflammatory properties. Some studies have explored krill oil's effects on conditions like rheumatoid arthritis, known for its inflammatory nature. Participants in these studies reported improvements in their arthritic symptoms after taking krill oil. While more research is needed, these findings suggest krill oil might help manage the clinical course of inflammatory conditions. Krill Oil for Brain Function Your brain is like a high-performance engine, and krill oil might be the premium fuel it needs. The EPA and DHA found in krill oil are crucial for brain health. These omega-3s are building blocks for brain cells and help maintain cognitive function as we age. Some studies suggest that krill oil supplementation might benefit older adults, potentially supporting memory and overall cognitive health. While it's not a magic bullet, incorporating krill oil into your diet could be a smart move for your overall health, including your brain. Krill Oil Supplements: What You Need to Know Thinking about joining the krill oil crew? Here's what you need to know about supplements. Krill oil supplements come in various forms, most commonly as capsules. When it comes to taking krill oil, consistency is key. Most studies use doses ranging from 500 mg to 2000 mg per day. However, it's crucial to remember that krill oil supplements aren't one-size-fits-all. Your ideal dosage may depend on factors like your age, health status, and specific health goals. As with any dietary supplement, it's always a good idea to chat with your healthcare provider before adding krill oil to your routine. Krill Oil vs. Fish Oil: A Comparison In the world of omega-3 supplements, it's often pitched as krill oil vs. fish oil. But how do they really stack up? At first glance, krill oil and fish oil might seem essentially similar. After all, they're both marine sources of omega-3s. However, there are some key differences that set them apart. Krill oil contains omega-3s in a phospholipid form, which some studies suggest might be more easily absorbed by the body. Fish oil, on the other hand, delivers its omega-3s in triglyceride form. Another point in krill oil's favor? It contains that powerful antioxidant, astaxanthin, which isn't found in fish oil. But fish oil has been around longer and has more extensive research backing its benefits. Absorption and Bioavailability When it comes to supplements, it's not just what you take, but how well your body can use it. This is where absorption and bioavailability come into play. Some studies suggest that the body might absorb the omega-3 fatty acids in krill oil more efficiently than those in fish oil. This could mean you might need a lower dose of krill oil to get the same benefits as a higher dose of fish oil. The phospholipid structure of krill oil's omega-3s might be the secret sauce here, potentially making it easier for our cells to gobble them up. However, more research is needed to fully understand these differences in absorption and their real-world impact. Environmental Impact and Sustainability In today's world, we can't talk about marine products without considering their environmental impact. Fish oil typically comes from cold-water fatty fish like salmon, mackerel, or sardines. Krill, on the other hand, are tiny crustaceans at the bottom of the marine food chain. Many animals, from whales to penguins, rely on krill as a food source. This has raised concerns about the potential impact of large-scale krill harvesting on marine ecosystems. Potential Side Effects and Precautions While krill oil is generally considered safe for most people, it's not without potential side effects. If you have a seafood allergy, proceed with caution. Krill oil might trigger an allergic reaction in some people. For those taking blood-thinning medications, it's crucial to talk to your doctor before starting krill oil supplements. Omega-3s can have a mild blood-thinning effect, which could interact with these medications. Some people report experiencing "fishy burps" after taking krill oil, though this is less common than with fish oil. If you're pregnant, breastfeeding, or have any ongoing health conditions, always consult your healthcare provider before starting any new supplement. The Science Behind Krill Oil Let's dive into the research pool. What does science say about krill oil? Several randomized controlled trials have explored the effects of krill oil on various aspects of health. These studies have looked at everything from heart health to joint pain and inflammation. A systematic review of these trials found promising results, particularly in the areas of heart health and inflammation reduction. One meta-analysis suggested that krill oil might be more effective than fish oil in reducing bad cholesterol and increasing good cholesterol. However, it's important to note that while these results are encouraging, more research is needed. Many studies have been small or short-term, and larger, long-term studies would help solidify our understanding of krill oil's benefits. How to Choose a Quality Krill Oil Supplement Not all krill oil supplements are created equal. Here's how to choose a high-quality product. Look for supplements that use Neptune krill oil, which is known for its purity and potency. Check the label for information on other nutrients. A good krill oil supplement should list its EPA and DHA content. Consider the source and manufacturing process. Reputable companies will be transparent about where their krill comes from and how it's processed. Don't be swayed by super-low prices. Quality krill oil isn't cheap to produce, so extremely low-priced products might be cutting corners. When in doubt, consult your healthcare provider. They can offer personalized advice on choosing the right supplement for your needs. Conclusion: Is Krill Oil Right for You? As we've explored, krill oil offers a unique package of nutrients with potential benefits for heart health, brain function, and more. While research is promising, it's important to remember that no supplement is a one-size-fits-all solution. If you're considering adding krill oil to your health regimen, you're in luck. Health Nutrition offers a high-quality Krill Oil supplement that aligns with much of what we've discussed in this article. Their product is designed as a powerful and natural antioxidant, supporting joint tissue and aiding omega-3 levels to reduce inflammation. What sets Health Nutrition's Krill Oil apart is its commitment to purity. It's 100% natural and free of additives or fillers, ensuring you're getting nothing but the beneficial compounds we've talked about. This aligns perfectly with the advice we've given about choosing a quality supplement. Remember, while krill oil shows promise in supporting overall health, it works best as part of a balanced diet and healthy lifestyle. Whether you choose Health Nutrition's Krill Oil or another high-quality option, you're taking a step towards potentially enhancing your omega-3 intake in a unique and powerful way.

Joe-PT

Los Angeles, US

2 months ago

8 hours ago

Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.

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DHEA and Testosterone - Benefits, Dosage, and Side Effects

If you’ve been looking at testosterone-boosting options before you’ve probably heard of DHEA. There are loads of DHEA testosterone boosters out there, but what do you actually know about this steroid hormone and what it does to your body? DHEA benefits supposedly include increased fat burn, boosted libido, and raised testosterone levels. It’s also a popular supplement among bodybuilding fanatics. So yes, the benefits sound great. But before you take a daily DHEA dosage for testosterone increase or excess fat burn, you might want to keep reading. There’s much more to it than this, and it’s not all that positive… What is DHEA? What does DHEA do and how does it work? DHEA benefits for health DHEA and testosterone DHEA side effects and potential risks DHEA dosage for testosterone  What is DHEA? Below, you’ll find out all about DHEA, testosterone, and how you might benefit from DHEA. But first, let’s have a quick look at what it actually is. Let’s start with the technical side of things. DHEA stands for dehydroepiandrosterone, also known as androstenolone. Its chemical formula is C19H28O2. Related article:Is your libido normal for your age?  DHEA is a so-called endogenous steroid hormone, which means that your body produces it on its own (in the brain, adrenal glands, and gonads). In other words, you already have DHEA in your body; naturally. This newly-born hormone then goes on to help your body produce even more, different hormones. Some of these hormones include testosterone and estrogen. So yes. DHEA and testosterone are linked. But that’s not the full story. A link between the two doesn’t mean you should just go ahead and supplement your daily diet with a DHEA dosage for testosterone. Why not? You’ll find out in a bit. But, before we go deeper into its testosterone-boosting potential, let’s look closer at how DHEA works in your body.  What does DHEA do and how does it work? You probably know that testosterone levels decrease as you age, but did you know the same is true for your DHEA levels? In fact, studies show that DHEA levels may decrease up to 80% during the course of your adult life. This decline starts as early as age 30, which suggests that most adults might benefit from DHEA supplementation. So DHEA decreases significantly as you age, but what does this mean for your health? In other words, what does DHEA do exactly? On its own, dehydroepiandrosterone doesn’t do that much. It possesses some androgenic activity, but only mildly. Instead, DHEA’s power mostly lies in it being a precursor to more potent hormones such as the androgens testosterone and dihydrotestosterone (DHT) and the female hormone estrogen. Due to it being a precursor to other hormones it’s difficult to say exactly what effects are caused by DHEA directly, and what effects are caused by the other hormones that are triggered by DHEA. Regardless, studies have repeatedly associated low DHEA levels with health issues such as early mortality, heart disease, and depression. This brings us to the next section. What are the benefits of taking DHEA?  DHEA benefits for health Let’s start this section with a list. You see, DHEA has been linked to many bodily processes as it affects multiple key hormones. Because of this, DHEA has been used to treat a long list of conditions including: Adrenal deficiency Signs of aging Depression Lupus Testosterone deficiency Erectile dysfunction Obesity Skincare Osteoporosis Menopause Cardiovascular disease Alzheimer’s Although this is quite an impressive list, most of these uses are not supported by (enough) scientific evidence. For example, DHEA supplements are often used for anti-aging purposes, but there is currently no substantial evidence to support this claim. There simply haven’t been enough studies conducted to prove this theory. Similarly, DHEA is often used to treat depression, but research has not proven its effectiveness. One study did see a significant improvement among subjects, but there is still much more research needed to fully understand the effect of DHEA on depression. Scientific results have been equally mixed for most of the other associated benefits in the list above. One benefit that’s mentioned time and again is how DHEA can increase your testosterone levels. But is this true, or is it just another wild claim that’s not based on scientific proof? Let’s find out. DHEA and Testosterone The most common use of dehydroepiandrosterone is probably in testosterone boosters and bodybuilding supplements. These supplements supposedly raise your testosterone levels to give you all the benefits that come with higher T-levels. Why do people use DHEA for testosterone? When we age our testosterone levels naturally decrease. Our bodies simply don’t produce as much of it as they used to. As a result, you have less energy, your muscles become weaker, and fat comes on much quicker. Your body ages as your t-levels decrease. As we’ve seen, the exact same thing happens with DHEA. Now because DHEA helps produce testosterone, it seems logical to conclude that less DHEA = less testosterone, and more DHEA = more testosterone. This suggests that DHEA supplements can give you the benefits you get from boosting your testosterone levels, which are: Increased energy Stronger bones and improved bone density Enhanced muscle growth and muscle strength Immune support Boosted memory and general mood Decreased body fat mass Improved sexual function The muscle-building potential leads to another use of these supplements, which is DHEA for bodybuilding. Now all of this seems very promising. But just because it all sounds logical, doesn’t automatically mean it’s true. Does DHEA increase testosterone? Unfortunately, the answer is most likely no. Different studies have reached different conclusions, but the vast majority of studies did not find a DHEA testosterone boost. This study, for example, found a small – yet significant – effect of supplementation of DHEA on testosterone. However, definitely the majority of studies – like this one – have not found evidence for positive effects of supplementation on testosterone. Quite frankly, if you dig deeper into DHEA you will find loads of studies; with loads of different conclusions. The most important thing to take from this is that there is no conclusive evidence that supplementation works.  DHEA side effects and potential risks Ironically enough, what researchers do all seem to agree upon are the dangers and side effects of DHEA. Possible potential risks include, but are not limited to: Acne Oily skin Hair loss High blood pressure Fatigue Headache Insomnia Upset stomach The list of DHEA side effects for women even goes a bit further, reportedly including: Facial hair Deepening of the voice Changes in the menstrual cycle Ouch! That’s not exactly an appealing list, and if you think about the fact that there isn’t even any conclusive evidence for DHEA’s effectiveness, it makes you wonder why people would risk it, right? DHEA dosage for testosterone With inconclusive research like that and a long list of nasty side effects, it just seems better to stick to more natural ways to try and boost your testosterone, instead of taking DHEA supplementation. Suggested read: 10 incredible testosterone-boosting foods But, that’s just my opinion. If you are set on going ahead with DHEA then that is up to you of course. This post is just to give you all the info out there, but in the end, the decision is always yours! So if you do want to give it a try, here’s some info about the usual DHEA dosage to potentially raise your testosterone levels: DHEA dosage Weak/minimal DHEA dosage 10-25 mg per day Normal DHEA dosage 25-50 mg per day Strong DHEA dosage 50+ mg per day Conclusion Everything above gives you a clear overview of what DHEA is, how it’s linked to your testo levels, whether a proper DHEA dosage to increase testosterone works, and in general how safe its supplementation is. Unfortunately, conclusive evidence is lacking and the list of potential side effects is longer than your weekly grocery list. So you might want to think twice before using DHEA supplements. Alternatively, you can look at a natural testosterone-boosting supplement such as TestoGen, which safely raises your t-levels without causing any harmful side effects. Find out more about TestoGen >>

Joe-PT

Los Angeles, US

2 months ago

8 hours ago

Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.

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What workout supplements should I take?

In a bid to ensure optimal health, many health-conscious individuals choose to take supplements. In general, a daily multivitamin ticks the box for a supplement choice that will help contribute to a strong foundation for your health. It carries multiple benefits, such as helping to protect your body when you’re sleeping less, experiencing a stressful period, or failing to exercise as much as you should. In fact, even with a great diet, issues such as these can inhibit your body’s ability to properly absorb the nutrients it needs. Given there are so many vitamins and mineral combinations available, it’s difficult to know exactly which multivitamin to opt for. Fortunately, working out which vitamins and minerals you should look out for isn’t rocket science, it just requires a little knowledge. Vitamin D Vitamin D is essential for helping our bodies to absorb calcium, the mineral associated with the health of teeth and bones. A failure to obtain enough Vitamin D can cause the following issues: Increase your likelihood of illness Increase your chances of experiencing bone and back pain Cause bone and hair loss You should technically be able to get your recommended daily dose of vitamin D from being exposed to sunlight for 15 minutes. However, in reality, over 40% of people in the US are deficient in Vitamin D. Also Read: The best kettlebell core workout Magnesium Magnesium is an essential nutrient for maintaining a healthy body. It is important for many processes, such as regulating blood sugar levels, muscle and nerve function, and blood pressure. It’s also used in making protein, bone, and DNA. It also carried the following benefits: Ease sleep problems Calm our nervous system Reduce stress Calcium Research suggests that more than 40% of the US population are ‘not meeting the dietary requirements for calcium’. This means that these people are lacking in the mineral they require to maintain strong teeth and bones. For women, in particular, getting enough calcium throughout their lives is important, as they start to lose bone density earlier than their male counterparts. Zinc Zinc is a trace mineral, which means that our body only needs it in small amounts. Yet, it is necessary for almost 100 enzymes to carry out important chemical reactions. Zinc supports our immune system, aids the body in healing wounds, and it helps our bodies to use protein, fat, and carbs for energy. The average American diet lacks foods that contain zinc. Given that the body can’t story zinc for future use, it’s recommended that you opt for a daily vitamin that includes zinc. Iron It’s important to remember that not everyone needs the same amount of iron, but it should be an ingredient in your multivitamin. Iron is beneficial for the following reasons: Increases energy levels Improves brain function Helps maintain healthy red blood cells People who consume red meat as a part of their diet tend to get enough iron. Iron is essential during periods of growth and development. Therefore, certain circumstances such as going through puberty, having your period, or being pregnant, can increase the amount of iron that you require. Folate Folate – also known as folic acid – is best known for preventing birth defects, and for helping the healthy development of the fetus. It is also useful if you are trying to grow your nails, combat depression, or fight inflammation. Also Read: Are anabolic steroids legal in the US? Vitamin B12 Vitamin B-12 is essential for the formation of red blood cells, cell metabolism, nerve function, and DNA production. It also helps to prevent megaloblastic anemia, which is a blood condition that makes people feel tired and weak. Pre-workout supplements The purpose of pre-workout supplements is to provide energy for a workout and help maintain endurance. They are usually consumed 15 to 30 minutes before the start of a workout, but they can also be consumed during the workout. Here are some of the things you can expect to find in a pre-workout supplement. Beta-alanine This is a non-essential amino acid that is produced in the liver but is also found in fish, poultry, and meat. As a supplement, it has been shown to improve exercise performance, when taken as a dose of 4-6g per day, for a period of 2-4 weeks. It’s particularly effective for high-intensity exercise that lasts 1-4 minutes, such as short sprints of HIIT workouts. It works with histidine to produce carnosine, which is stored in your skeletal muscles. Carnosine is a protein-building block that reduces the accumulation of lactic acid in your muscles during exercise, which helps to improve athletic performance. Caffeine Caffeine is often found in pre-workout supplements, and it’s a stimulant that has been proven to improve athletic performance for endurance-based activities and short-term high-intensity exercise. Supplements can also help relieve migraines and tension headaches. Creatine Creatine is a compound that occurs naturally and is found in skeletal muscle. It is synthesized in the body from amino acids that are obtained in both seafood and red meat. Creatine helps the body to produce adenosine triphosphate (ATP), and this provides energy for muscles. It is a popular workout supplement, particularly for weight training, but also for those looking to generally improve their athletic performance. Creatine supplementation can increase the muscle availability of creatine. This can enhance an individual’s exercise capacity and training adaptations. These adaptations allow for an increase in training volume, meaning an individual can perform more reps with the same weight. This can lead to an increase in muscle strength. The supplementation of creatine is mostly recommended for athletes who engage in strength exercises, such as weight lifting, or for athletes who do sports that involve intermittent sprinting, such as soccer. What about post-workout nutrition? There are a variety of post-workout supplements on the market that are designed to increase muscle mass by encouraging muscle repair, growth, and recovery. Carbohydrates It is important for muscle recovery to replenish glycogen stores after a workout, by consuming sufficient amounts of carbohydrates. Beginning a workout with enough muscle glycogen stores is also important for improving athletic performance. That being said, the normal dietary intake of carbohydrates is enough to restore muscle glycogen stores after low-intensity or moderate-intensity exercises. Protein The recommendations for protein supplements depend on the type of exercise the individual is doing. People who do high-intensity resistance training may benefit from protein supplementation, in order to optimize the synthesis of the muscle protein that is required for muscle recovery and growth. The limit of the effects of protein supplementation depends on factors such as duration and intensity of training, age, energy sources obtained from the diet, and the quality of overall protein consumed. The power of protein powder Protein powder is a big hit among gym goers. It can be made from a variety of things, such as casein, whey, soybeans, peas, and hemp. Some protein powders are made of a variety of protein sources, such as peas, alfalfa, and seeds. This is often the case with vegan proteins, as a mixture of protein sources is required to get all of the essential amino acids. Some sources of protein supplements: Casein and whey protein Both casein and whey proteins are found in cow’s milk, therefore both should be avoided by people who struggle to digest dairy. They both contain all the essential amino acids, and the body absorbs them with ease. However, the speed of their absorption differs. Casein takes longer to digest, as, unlike whey protein, it is not water-soluble. Whey is quickly metabolized into amino acids, whereas casein forms a clotted gel in the stomach and provides the bloodstream with a slow release of amino acids. Soy protein Soy protein is a plant-based protein that is derived from soybeans. However, unlike other plant-based proteins, it contains a good amount of essential amino acids. This makes it a common alternative to those who can’t digest dairy, or for those who choose to avoid it altogether, such as vegans. Pea protein Pea protein powder is made from yellow split peas and is an alternative to soy or dairy. It contains eight out of the nine essential amino acids. Although it is low in methionine, this can be obtained from other sources, such as rice. Branched-chain amino acids Branched-chain amino acids, BCAAs, are the three amino acids, leucine, isoleucine, and valine. BCAAs can be obtained from foods rich in protein, like chicken, fish, red meat, and eggs. BCAAs are vital components of muscle protein synthesis. Research has shown that leucine, in particular, drives protein synthesis and represses the breakdown of protein. Also Read: What is bulking and cutting? The Ultimate Guide. Electrolytes Lots of supplements contain electrolytes, which are minerals – such as sodium, calcium, and potassium – that conduct electricity when they are mixed with water. Electrolytes are important for different reasons, such as hydration, and the regulation of nerve and muscle function. Calcium, sodium, and potassium all work together to aid muscle contraction. When we sweat, our bodies lose electrolytes. Therefore, sports drinks and other electrolyte-containing supplements are particularly beneficial post-workout. The bottom line There is a myriad of benefits associated with taking dietary supplements, and their various advantages depend on your overall goals. For example, there’s little point in taking protein supplements if you’re not regularly exercising. Similarly, a B12 supplement may not be necessary, unless you’re deficient in this vitamin. Before purchasing any one supplement, ensure that the ingredients contained are suitable for what you’re aiming to achieve. Workout at your best with Blackwolf and Brutal Force Why not take advantage of the added boost and try adding a pre-workout supplement to your diet? They are jam-packed with the nutrients you need to optimize your physical and mental energy. Blackwolf Not only does it come in tasty flavors such as blue raspberry, apple, and fruit punch, but there is also the added bonus of no crash or jitters. With Blackwolf you can expect: Boosted energy levels Increased endurance Improved focus and concentration All are packed with 11 key ingredients to provide you with the elements you need, without any side effects or fillers. It’s a cutting-edge formula, free from caffeine (fruit punch) and vegetarian/vegan friendly too. There is something for everyone to get on board and experience the great results Blackwolf can offer.