Advice

It is a common misconception that protein supplements are exclusively for body builders, yet this is far from the truth.  Indeed, Body Builders and Athletes do have an increased requirement for protein, due to increased energy expenditure, protein utilisation and to help repair torn muscle fibres. However, protein demands are also increased during growth, pregnancy, illness and any physical activity that places demands on the body. Increasingly, protein is also seen as important for weight management.

According to the Institute of medicine you should get between 10-35% of your daily calories from protein. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight for the average individual. For athletes/Body builders protein intake can vary from 1.2 - 1.8g/kg of body weight, depending on duration and intensity of physical activity.

Protein is made up of amino acid sequences.  For digestion, proteins need to be broken down into individual amino acids or chains of 2 or 3 amino acids, which are called di and tri peptides respectively. Muscle mass is mostly made up of protein (around one fifth of body weight consists of protein) so it is an important nutrient for growth, muscle maintenance and recovery. Protein has many uses and is also required for:- 

• Bone Health - Protein combines with calcium to provide structural support to bones.
• Muscle and Size – Protein can contribute to the growth and maintenance of muscle mass.

  Other reported uses include:

• Skin Hair and Nails – A protein called Keratin is responsible for flexibility, strength and water resistant properties of all three.
• Hormone Function - Proteins that act as enzymes and hormones, which are involved in propelling of chemical reactions in the body.
• Immune Function- Protein makes up disease fighting substances such as anti-bodies and white blood cells; these protect the body from invading bacteria responsible for causing illness.
• Neurological function – Proteins are used to make neurotransmitters contributing to the functioning of the nervous system.
• Energy – The primary energy source for the body is carbohydrate however, protein and fat can also be used where carbohydrate stores are lacking. Protein can also be useful in weight loss, as studies have observed greater weight loss when carbohydrate intake is reduced and protein intake increased.

 For the reasons above protein could be useful for:

• Those with a physically demanding job.
• Individuals training.
• Have a physically active lifestyle e.g. walk, run, cycle or swim often.
• Elderly population –
  • Demands are increased as you get older as absorption of nutrients decreases.
  • As we age we lose 1% of muscle mass per annum.
• Recovering from injuries.

When protein intake is not sufficient in the diet, supplements can act as useful options. One of the reasons for the increasing popularity of protein supplements is down to protein powders acting as a quick, easy and convenient means to ensure your daily requirements are covered. Whereas in the past getting the same amount of protein would mean consuming large quantities of foods such as milk, eggs or chicken!

How is Elite Protein Beneficial?  

Elite Protein combines digestive enzymes and additional vitamins and minerals and contains the following blends to provide a quality protein supplement.

• Protein synthesis blend- Contains Vitamin B12 which contributes to the reduction of tiredness and fatigue as well as normal function of the immune system. It addition,magnesium can contribute to normal muscle function and protein synthesis.
• Peptide bound glutamine blend – L-Glutamine has anecdotally been known to buffer lactic acid build up, prevent muscle breakdown, build and maintain muscle mass, has a role in immune support and is thought to feed stomach cells increasing blood flow to the stomach.
• Digestive blend – The digestive blend contains Bromelain, Papain, and lactase. These enzymes help break down proteins and the milk sugar lactose, enhancing digestion and absorption.
• Immune system and energy blend – Contains Vitamin B6, B12, vitamin C, vitamin D, Zinc and Potassium providing energy and helping maintain the immune system when the body is placed under extra physical stress.

From the above it’s safe to say protein is an essential nutrient needed in our diets. The amounts vary depending on your goal or requirements yet supplementing with protein can be beneficial.

Please note if you have any existing or suspected medical conditions, consult your healthcare practitioner before use of any supplements.    

Related products:

Elite Protein

Lean Whey+ Meal Replacement

Egg and Casein

BCAA

Post Workout

References

1. Bean, A. (2013). The Complete Guide to Sports Nutrition, 7th edition . London : Bloomsbury.
2. Chad Kerksick, A. T.-C. (2009). Effects of a popular exercise and weight loss program on weight loss, body composition, energy expenditure and health in obese women. Nutrition ans Metabolism, 1-17.
3. Daniel Tome (2004) Protein, amino acids and the control of food intake. British Journal of Nutrition. (92) 1: 27–30
4. Durkalec-Michalski and Jeszka (2015) The efficacy of a β-hydroxy-β-methylbutyrate supplementation on physical capacity, body composition and biochemical markers in elite rowers: a randomised, double-blind, placebo controlled crossover study. Journal of the International Society of Sports Nutrition. 12, 31.
5. Elango R., Ball R.O., and Pencharz P.B. (2012) Recent advances in determining protein and amino acid requirements in humans. British Journal of Nutrition, 108, S22–S30
6. Eric R Helms, Alan A Aragon and Peter J Fitschen (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition (11) 1-20.
7. Mitchell C. J, Della-Gatta P.A, Petersen A.C, Cameron-Smith D. and Markworth J.F(2015) Soy protein ingestion results in less prolonged p70S6 kinase phosphorylation compared to whey protein after resistance exercise in older men. Journal of the International Society of Sports Nutrition,12:6.
8. Mobley C. B., Fox C.D., Ferguson B.S, Pascoe C. A, Healy J. C, McAdam J.S, Lockwood C.M and Roberts M.D. (2015) Effects of protein type and composition on postprandial markers of skeletal muscle anabolism, adipose tissue lipolysis, and hypothalamic gene expression. Journal of the International Society of Sports Nutrition, (12),14.
9. Eberle S. G. (2014) Endurance Sports Nutrition Human Kinetics. USA. 3rd Ed.
10. Paul J. Flakoll, Tom Judy, Kim Flinn, Christopher Carr, and Scott Flinn (2004) Post-exercise protein supplementation improves health and muscle soreness during basic military training in marine recruits. Journal of Applied Physiology 96: 951–956.
11. Powers, C. G. (2011). Human Nutrition . In C. G. Powers, Human Nutrition 12th Ed. (pp. 111-131). London : Churchill Livingstone.
12. Rajavel Elango, Ronald O. Ball and Paul B. Pencharz (2012), Recent advances in determining protein and amino acid requirements in humans. British Journal of Nutrition 108, 22–30.
13. Tome D.(2004), Protein, amino acids and the control of food intake. British Journal of Nutrition, 92 (1), S27–S30
14. Williams M. (2005) Dietary Supplements and Sports Performance: Amino Acids,Journal of the International Society of Sports Nutrition. 2(2): 63-67

Post Workout Restore and Replenish

During times where your physical activity levels are high, protein supplementation can help to increase rates of muscle recovery and maintain muscle mass. Muscle recovery can be affected by many factors such as; lack of sleep, compromised immune system, pre and post workout nutrition and stress. 

Taking a closer look at nutrition, it is important to ensure you choose a post workout formula to replenish your nutrients after exercise. The Elite Series Post Workout formula contains the nutrition your muscles desire. This includes; a Phase release carbohydrate blend, vital flex-blend (Collagen, Glucosamine and Vitamin C), glutamine complex, Creatine complex and BCAA blend.

Elite Series Post Workout is primarily based on a Van Loon et.al study, which observed that protein can potentially elevate insulin levels. The significance of this is, usually carbohydrates cause a spike in insulin levels, and insulin plays an anabolic role in the body (this means it builds muscle!). However, protein also causes spikes in insulin, making building muscle achievable without the additional calories you would gain from the ingestion of carbohydrates.  

Secondly, when the muscles are stimulated through exercise it is thought the muscle fibres become torn and inflamed, this process is believed to be part of the muscle growth process and considered necessary in order to achieve muscle gains. However, this reaction can cause sore painful muscles and lead to Delayed Onset Muscle Soreness (DOMS); this is when muscle pain stiffness or soreness is experienced 24-48 hours post exercise.  Taking a post workout Protein supplement has been observed to help reduce the time of the dreaded DOMS caused by the body’s inflammatory response.

Nutrient uptake (especially glucose from carbohydrates and amino acids from proteins) is highest thirty minutes after a workout. What this means is the rate of absorption nutrients increases after exercise due to the body’s nutrient transport and storage systems working at their peak. At this point, carbohydrates are also required to spike insulin secretion, reduce levels of the stress chemical cortisol and replenish muscle glycogen stores (glycogen the form energy is stored as). 

According to research, muscle recovery is increased with protein and carbohydrate supplementation. It is recommended to consume protein immediately after exercise, as this is deemed the most metabolically active period.  Generally, the next meal should be consumed 1-2 hours after exercise.

In order to work out how much carbohydrate and protein your body requires daily the following calculations can be applied:

Protein intake =

= Weight (Kg) x Protein per day (g)*

*(0.8-1.5/2g depending on activity levels, 0.8 = sedentary individual, 2 = extremely active).

Carbohydrate intake =

Weight (Kg) x Carbs (g)*

*the intake of carbs varies much more than protein intake, typically intake is in between 5-7g/day however can increase with exercise to 10g)

What Is ‘Good Nutrition’ Post Workout?

Fitness adaptations take place post training, therefore ensuring you provide your body with the correct nutrition is extremely important. The following pieces of advice can help maximise recovery rates and improve performance:-

BCAAs are amino acids metabolised in muscle making them important for growth and repair of muscles. It is also believed BCAA’s are used as a fuel for muscles; this is particularly beneficial for endurance athletes as BCAAs can help to preserve muscle glycogen.

Vitamin C the anti-oxidant action can help to reduce free radical damage and toxins produced following exercise, resulting in cellular damage and inflammation. Vitamin C also plays a vital role in collagen production and maintaining structural integrity of blood vessels and muscle fibres.

ZMA is a highly bioavailable form of Zinc, Magnesium and Vitamin B6. It is thought ZMA can help increase muscle growth, tone, recovery, assist in normal functioning of the nervous system and help prevent muscle cramp.

Whey and Casein Protein are considered to be the ideal supplements during the training period. Whey is one of the most bioavailable proteins available. With a fast absorption rate whey has the best track record as the ideal recovery drink during the precious thirty minute window of nutrient uptake post workout. Casein protein although a slow digesting protein, is the perfect bedtime supplement and works to repair muscles overnight.

Glutamine is thought to help promote the anabolic state to buffer lactic acid build-up and benefit digestion.

Please note if you have any existing or suspected medical conditions, consult your healthcare practitioner before use of any supplements.    

Related products

BCAA

Egg and Casein

Impact Workout

L-Glutamine

Fish Oil Capsules

ZMA

Multivitamin

Carbs Fast Energy

References:

1. Bean, A. (2013). The Complete Guide to Sports Nutrition, 7th edition . London : Bloomsbury
2. Berardi, J. M., Price, T. B., Noreen, E. E., & Lemon, P. W. (2006). Post exercise muscle glycogen recovery enhanced with carbohydrate – protein supplement. Medicine and Science in Sports and Exercise, (38), 1106 – 1113.
3. Burke, L. M., Collier, G. R., & Hargreaves, M. (1993). Muscle glycogen storage after prolonged exercise: Effect of the glycaemia index of carbohydrate feedings. Journal of Applied Physiology, (75) 1019 – 1023.
4. Coffey, V. G., & Hawley, J. A. (2007). The molecular basis of training adaptation. Sports Medicine, (37), 737 – 763.
5. Decombaz, J. (2003) Nutrition and recovery of muscle energy stores after exercise. Sportmedizin und Sporttraumatologie, (51), 31 – 38.
6. John A. Hawley ; Kevin D. Tipton ;Mindy L. Millard-Stafford (2006)Promoting training adaptations through nutritional interventions  Journal of Sports Sciences, (24)7: 709 – 721
7. John L. Ivy, Harold W. Goforth Jr., Bruce M. Damon, Thomas R. McCauley, Edward C. Parsons, Thomas B. Price (2002) Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement, Journal of Applied Physiology (93) 1337–1344
8. Paul J. Flakoll, Tom Judy, Kim Flinn, Christopher Carr, and Scott Flinn (2004) Postexercise protein supplementation improves health and muscle soreness during basic military training in marine recruits, Journal of Applied Physiology96: 951–956.
9. Rennie, M.J. and Tipton, K.D. (2000). Protein and amino acid metabolism during and after exercise and the effects of nutrition. Annual Reviews in Nutrition, (20), 457–483.
10. Rodriguez, Nancy R; Vislocky, Lisa M; Gaine, P Courtney. (2007) Dietary protein, endurance exercise, and human skeletal-muscle protein turnover, Current Opinion in Clinical Nutrition and Metabolic Care: Volume 10 – Issue 1 – p 40-45
11. Tipton, K. D, Wolfe, R. R. (2004). Protein and amino acids for athletes. Journal of Sports Sciences, (22) 65 – 79.
12. Luc JC van Loon, Wim HM Saris, Margriet Kruijshoop, and Anton JM Wagenmakers (2000) Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. American Journal of Clinical Nutrition, (2) 72, 1 106-111.

CREATINE BACKGROUND

Creatine is one of the most controversial of sports supplements, causing confusion and worry amongst uses. So what is Creatine and is there really a need to fear Creatine? Continue reading to find out…

Creatine is a substance we all have naturally occurring in our bodies and can also be found in foods like fish and meat. Creatine is synthesised in the liver, pancreas and kidneys and is created from three amino acids Arginine, Methionine and Glycine. After Creatine is formed, it is transported via the bloodstream to the body’s tissues including, the heart, brain, skeletal muscle. Once in the tissues, Creatine is then combined with a phosphate molecule to make a substance called Phosphocreatine (PCr). This then is ready to provide rapid, short term energy during high intensity exercise.

What all the above means is Creatine provides you with rapid short term energy!

Creatine is most suitable for those who are engaged in short, rapid bursts of high intensity activity such as:

• Weight lifting
• Sprinting
• Track sports
• Field sports
• Swimming
• Cycling
• Football
• Basketball
• Triathletes

When the body is put thorough high intensity physical activity Creatine is used as the main energy source. Creatine Monohydrate is the most common form of Creatine used and the form which most the scientific literature is based upon. ‘Monohydrate’ refers to the addition of a water molecule, this increases stability.

There is no Recommended Daily Allowance (RDA) for Creatine as it is not classed as an essential nutrient. However, the general guidelines are stated below:

Loading phase: 3-5 days taking approx. 20-30g daily (split into 5 doses a day)

Maintenance Phase: 5g daily to maintain saturation

POPULAR CREATINE MYTHS

Creatine causes Kidney and Liver damage:

There is in fact no evidence to support the above statement. Indeed, Creatine is not suitable for anyone with a pre-existing liver or kidney condition, or if you suspect you may have any undiagnosed problems relating to the liver or kidneys.

Creatine causes water retention:

This is false. Creatine monohydrate relies on insulin to carry it into the muscle cells to perform; if insulin is absent then it will sit outside the cell leaving a bloated puffy appearance/feeling. This is usually why some Creatine supplements will have some carbohydrates added.

Creatine causes cramping:

This is not a side effect of Creatine use however, if due to dehydration. Anyone supplementing with Creatine should ensure they consume three litres of water a day.  Creatine causes muscle fibre to retain water, an effect known as “volumising”. This triggers the muscles to grow and gives a fuller appearance.

Creatine is a steroid:

There is not truth in this, Creatine is not a steroid.

Creatine is in foods so supplementation is unnecessary:

Indeed, Creatine is found in foods such as meats and fish however, you would need to consume vast quantities in order to obtain anywhere close to the levels consumed via supplementation.

Creatine causes weight gain:

When taking creating monohydrate weight gain is likely during the loading, and it is often the desired effect for some. However, for those not wanting the weight gain, regular use at 5g per day would prevent any dramatic weight gain.

Please note if you have any existing or suspected medical conditions, consult your healthcare practitioner before use of any supplements. Not suitable during pregnancy and lactation.    

Related Products:

Multivitamin Tablets

ZMA

Creatine Ethyl Ester Tablets

Creatine 1000mg tables

References:

1.     Buford T.W,  Kreider R.B.,  Stout J.R., Greenwood M.,  Campbel l B.,  Spano M., Ziegenfuss T., Lopez H., Landis J., and Antonio J (2007) International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. Earnest C.P., Snell P.G., Rodriguez R., Almada A.L., Mitchell T.L. The effect of Creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol Scand. 1995;153(2):207-209.

2.     Eberle S. G. (2014) Endurance Sports Nutrition Human Kinetics. USA. 3rd Ed.

3.     Cooper R., Naclerio F., Allgrove J. and Jimenez  A. (2012)Creatine supplementation with specific view to exercise/sports performance: an update.  Journal of the International Society of Sports Nutrition  9:33.

4.     Dalbo, V. J., Roberts, M., Kerksick, C., & Stout, J. (2008). Putting the myth of Creatine supplementation leading to muscle cramps and dehydration to rest. British Journal of Sports Medicine, 42(7), 567-73.

5.     Greenwood M., Kreider RB, Melton C, et al. Creatine supplementation during college football training does not increase the incidence of cramping or injury (2003). Mol Cell Biochem. 244(1-2):83-88.

6.     Greenwood M., Kreider R.B., Greenwood R., Willoughby D. and Byars A. (2000). Effects of creatine supplementation on the incidence of cramping/injury during collegiate fall baseball. Med Sci Sports Exerc 32: S136.

7.     Hezave A.Z., Aftab S., Esmaeilzadeh F. (2010) Micronization of Creatine monohydrate via Rapid Expansion of Supercritical Solution (RESS). The Journal of Supercritical Fluids, 55(1):316-324.

8.     Kutz M.R., Gunter MJ. Creatine monohydrate supplementation on body weight and percent body fat. J Strength Cond Res. 2003;17 (4):817-821.

9.     Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations . Molecular and Cellular Biochemistry, Volume 244, Issue 1-2, 89-94.

10.  Persky, A. M., & Rawson, E. S. (2007). Safety of creatine supplementation. In Creatine and Creatine Kinase in Health and Disease (pp. 275-289). Springer Netherlands

11.  Pline, K. A., & Smith, C. L. (2005). The effect of creatine intake on renal function. The Annals of pharmacotherapy, 39(6), 1093-1096.

12.  Poortmans, J. R., Auquier, H., Renaut, V., Durussel, A., Saugy, M., & Brisson, G. R. (1997). Effect of short-term creatine supplementation on renal responses in men. European journal of applied physiology and occupational physiology,76(6), 566-567.

13.  Steenge, G. R., Lambourne, J., Casey, A., Macdonald, I. A., & Greenhaff, P. L. (1998). Stimulatory effect of insulin on creatine accumulation in human skeletal muscle. American Journal of Physiology-Endocrinology And Metabolism,275(6), E974-E979.

14.  Volek, J. S., Mazzetti, S. A., Farquhar, W. B., Barnes, B. R., Gomez, A. L., & Kraemer, W. J. (2001). Physiological responses to short-term exercise in the heat after Creatine loading. Medicine and Science in Sports and Exercise, 33(7), 1101-1108.