This is the location for you to increase your knowledge on some of the most popular ingredients within the sports nutrition category.
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Whey protein has embedded itself as a staple in the sports nutrition diet, but with so many whey variants on the market which is the right ‘whey’ to go when choosing your protein powder?
Although whey and casein are similar in amino acid (AA) structure there’s a common misconception that whey protein is the superior supplementary choice due to its ease of digestibility. As such, whey releases AAs relatively quickly into the system, ready to be used by muscle for restoration and growth. Casein on the other hand is a slow releasing protein, meaning that it takes longer to digest and releases AA over a longer period of time compared to whey.
There’s no two ways about it, body building takes a significant toll on the body. For a start, the body churns through more calories to maintain muscle compared to maintaining fat. So, the more muscle you build, the more calories the body requires on a daily basis. Not to mention the calories you need to get through training.
When you’re putting in the hard graft on the gym floor, don’t let the quick wins slip away. Casein can be the perfect protein bolt on to your nutrition plan to promote muscle maintenance and growth.
Whey, vegan, pea, casein, hemp, brown rice, egg. With so many sources of protein on the market, how do you know which is best? Keep reading to find out more about protein quality.
When you’re training hard on a calorie-deficit diet, your body craves the energy it’s missing out on. BCAAs are the building blocks of protein. Supplementing BCAAs into your training plan can help provide your body with the opportunity to make the most out of your workout.
BCAAs are the building blocks of protein. Your body requires protein for an energy source.Generally speaking, BCAAs are safe to supplement into your routine. However, you should follow the product guidance on the labelling – and for vegans and vegetarians, you should check the ingredients. We recommend that you follow guidelines to suit your fitness levels and lifestyle, as well as the manufacturer’s instructions
Amino acids are the building blocks of protein. There are 20 amino acids in total, 8 of which are essential and 12 are non-essential. The 8 essential amino acids need to be sourced externally because they can’t be synthesised and produced in the body naturally. They are found in protein sources in our diet, such as meat, fish and eggs but can also be supplemented. Non-essential acids are just as important, but these can be synthesised in the body.
Taking additional BCAA supplements provides your body with essential amino acids, the building blocks of protein. Supplementing BCAAs before your workout can help to provide your body with the opportunity to make the most out of your workout every time that your train.
Protein is key when building muscle. When you’re training hard, whether you are cutting calories or consuming a calorie surplus, your body needs protein as an energy source. For vegans, protein sources are limited to plant-based foods – however, vegans don’t have to miss out on the benefits of supplementing BCCAs. There are BCAA supplements suitable for vegetarians and vegans.
Creatine is a non-essential dietary compound that is found naturally in foods like meat and fish. It is also produced in small quantities (1-2g) within the body (in your liver) and stored in your muscle cells, where it is used to power short bursts of high intensity muscle contraction.
Creatine is an amino acid that is naturally produced in the body. It is also found in animal proteins – including meats and fish. During exercise your muscle creatine stores deplete rapidly As a supplement, creatine can be used to support workout performance and prolong depletion; similarly, protein can also help to aid the muscles we utilise at the gym when consumed pre and post workout.
Creatine is naturally made in the body by three amino acids: methionine, glycine and arginine. However, it’s only produced in small amounts, and is also excreted. This is why you also source creatine in foods such as meat and fish, and can supplement creatine monohydrate into your workout regimes.
Creatine is one of the most widely researched supplements. There are many types of creatine supplements available today which help to support your exercise performance so that you can continue to train at an optimum level for the entire duration of your workout, by slowing down the depletion of creatine stores.
To maximise your results and efforts in high intensity training, your muscles require high levels of energy. High intensity exercise is generally anaerobic, meaning the strategy is short intense bursts of exercise with short recovery periods. For this, your body depends on alternative energy sources instead of oxygen – this is when ATP comes into play. With more energy readily available, you can make every rep count.
Taken in dosages of 80mg upwards, the benefits of caffeine have been shown to provide a mental lift, helping to keep you alert and focused which can help you deliver your A game on vital training sessions and during competition.
Getting enough blood to the muscles when you are working out can be the difference between a good workout and a great one. Whenever you pump some iron, your body switches its pump on as well, pushing the blood through your body at a faster rate. While you are performing, your endothelial cells, which line all of the arteries in your circulatory system, release more of a substance called nitric oxide (NO2).
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