Supplements
Natural Weight Loss
There are many weight loss supplements on the market, but the amount that there are and how effective they can be in assisting weight loss can be confusing to people, especially for those who may be concerned about how these might impact on their health. It may come as a surprise that a vast majority of weight loss supplements are actually derived from natural food sources but are just in more concentrated amounts than would be found in some foods, for example L-carnitine is found commonly in meat, caffeine in coffee and several weight loss extracts are derived from plants that we commonly consume such as green tea. However, these are included in what some might consider ‘unnatural’ amounts, so for those who want to take a more natural way to lose weight, what is the best way to go about this?
Multivitamins For Women
Although as a species we all need to provide our bodies with the same essential nutrients to keep us fit, healthy and strong, there are often subtle differences in our daily requirements, depending on our age, activity levels and gender. Multivitamins and minerals are important for anyone who may not provide their body with enough of these essential micronutrients due to an absence in the diet. However, women often have increased demands for certain vitamins and minerals which may be difficult to obtain purely from the diet, therefore supplementation is often recommended to meet these demands.
Alpha Lipoic acid supplement, what is it?
Alpha-Lipoic Acid (ALA) is an important fatty acid that is involved in energy metabolism, which is found within the diet in meat and in small amounts in some fruits and vegetables. At a cellular level it has its effects within the mitochondria, which are the energy producing parts of the cells and plays important roles as an antioxidant, helping to protect against oxidative damage which can damage our cells.
Fat burners - how do they work.
Fat burners are one of the most popular supplements. They have been linked to a number of benefits such as health and performance improvements and of course weight loss. Commercially available fat burners often claim to increase fat metabolism, weight loss and fat oxidation (the rate at which the body use fat as a fuel), as well as reduce fat absorption. The supplements available on the market are made out of a combination of ingredients, each with its own unique mechanisms of action, which lead to these proposed benefits. Here we outline some of the key ingredients found in popular fat burners and weight loss aids, their effects, and the efficacy of each.
Liver support supplements
The liver, alongside the kidneys are our main defence against toxins that can enter the body. The toxins that enter the body can be present in our environment, as in chemicals found in pollution, small amounts potentially found in foods that have been exposed to certain pesticides, consumption of alcohol and long term prescription or non-prescription drug use can also be hepatotoxic (toxic to the liver).
Vitamin Supplements for bodybuilders
Due to the nature of the sport, bodybuilders can put a lot of stress on the body. This can have a large impact on our recovery and growth, which is obviously not ideal for those taking part in a sport that relies heavily on these two factors. There are many vitamins readily available in the foods we consume that will aid in our recovery and reduce the damage caused by repetitive stress induced by the sport, but despite this, many people are still deficient in several micronutrients. This can limit recovery and growth potential, and ultimately impact our performance in the gym. It is therefore wise to supplement with the vitamins that you may be deficient in.
Weight Loss - Green Tea
Green tea is made from the unfermented dried leaves of the plant Camellia Sinensis. The important components of green tea for health and fat loss benefits are ‘catechins’ and the world’s favourite ‘drug’, caffeine. A large mug (250ml) of brewed green tea contains 50–100 mg of catechins and 30–40 mg of caffeine, but these can vary depending on brewing time or water temperature. Therefore, green tea extract (GTE) has been developed, for research purposes, as well as a nutritional/sports supplement, providing a constant level of catechins and caffeine to elicit their proposed benefits. Green tea has many health benefits with catechins having been reported to have anti-diabetic, anti-bacterial, anti-inflammatory and antiobesity properties.
Creatine isn’t just for weightlifters.
For a long time now creatine has been used by bodybuilders and strength athletes due to the unique, research-supported properties that creatine has. This has meant that many people who take part in non-strength or power sports who might benefit from creatine have tended to avoid or dismiss using it as a supplement, as it is often simply branded as a strength supplement.
Weight loss for vegans.
In its most simple terms, in order to lose weight, we need to be consuming less calories than we use up over the course of the day. However, when we are trying to lose weight we need to consider that we want to lose body fat and to help, as far as possible, to protect muscle tissue. Protecting our muscle, which can be put at risk in an energy deficit and especially without adequate protein in the diet, is essential as keeping muscle helps maintain metabolic rate making fat loss easier, and also the fact that maintaining lean muscle is an important factor for general health.
Post Workout Tips
The period that follows a workout, particularly workouts that include resistance training are important, as nutrient uptake occurs more efficiently and the processes that support muscle recovery are triggered. Without proper nutritional support to accompany the triggering of these processes, there is a window of opportunity, which if missed, can potentially impact on gaining the maximum benefit from a workout, such as negatively affecting strength and performance in future workouts if the body is not fully recovered.