Recovery after your workout is key to strengthening your muscles and repairing damage. Our experts at Human Performance Hub have put together this blog to explain the essential supplements and vitamins you should drink in your post-workout shake to help your body after an intense workout. So, what are the best things to have in your post-workout shake?
We’d recommend vitamins and supplements that help to restore your muscles, such as essential amino acids, vitamin C and collagen. Another key ingredient for your workout shake is carbohydrates to top up your depleted glycogen stores and help with upcoming training sessions.
Read on to discover the essentials you should drink in your post-workout shake.
What Essentials Should I Have In My Post-Workout Shake?
There are some key essentials that you should be adding to every post-workout shake:
Essential amino acids (EAAs) are the building blocks of muscle protein, and including them in your post-workout shake can help increase your muscle protein synthesis. This creates a positive protein balance, allowing your muscles to recover from the damage and grow.
At Human Performance Hub, we have an amino acid complex that also contains optimal doses of the Branched-Chain amino acid leucine, considered the most anabolic amino acid (promoting growth and metabolic activity), which is particularly applicable for athletes and individuals looking to build lean muscle mass.
An intense workout session will destroy your glycogen stores and blood glucose levels. During a strenuous workout session, your muscle contractions will use up your muscle’s glycogen stores and cause a drop in your blood glucose levels as your GLUT-4 receptors move more glucose into your cells to compensate.
Quick carbohydrates after a workout can replenish both your glucose and glycogen. This is vital if you are pushing heavy weights, as your muscles are burning carbohydrates for quick energy. We supply ATP Lab Penta carb carbohydrate supplements & electrolytes for your post-workout shake at Human Performance Hub to help restore your glycogen stores and benefit your future training sessions.
During an intense training session, we deplete magnesium by up to 20%, therefore it is important to replenish this mineral which is key to so many processes in the body. Magnesium is essential for muscles to contract and relax and can improve exercise performance overall.
Our magnesium bisglycinate is perfect if you are looking to improve your sleep and if you are looking to recover between workouts. This is because it brings the nervous system to a more relaxed state, which is important for sleep and after a workout when you have been more alert.
Taurine is an essential amino acid, and research has shown that taurine can increase muscle recovery after a workout and reduce soreness. It has also been shown to improve recovery time between workouts, which is essential if you regularly train. Taurine has also been linked to an increase in testosterone which we’ve written about in our blog “Does Taurine Give You Testosterone?”.
Our taurine supplement from Human Performance Hub is ideal for adding to your post-workout shake to support your muscles and speed up your recovery process.
Adding our collagen complex powder to your post-workout smoothie or shake will support your joint and bone health, which is vital after an intense workout.
Why Should You Have A Post-Workout Shake?
Building and repairing your muscles after a workout is important, and a post-workout shake does just that. While there isn’t any evidence to suggest that having a post-workout shake makes any difference to your muscle size or strength, it can help you form a routine and give you the right amount of protein required for a healthy diet.
Should You Have A Post-Workout Shake After Every Workout?
If you forget your protein shake post-workout, it shouldn’t matter, as studies show that you can take your protein shake whenever you get your daily protein intake. As the daily protein intake is 0.75g per kilo of body weight (around 45g for women and 55g for men), a protein shake is an ideal way to increase your protein intake throughout the day.
Can I Have My Workout Shake Before My Workout?
Yes, you can absolutely have your workout shake before you work out! This can give you some essential vitamins and minerals before you work out, giving your muscles added energy and strength. If you have enough time to digest your shake before your workout, make sure you make it easily digestible and help yourself hit your daily protein target.
Essential Supplements From Human Performance Hub
Human Performance Hub offers high-quality vitamins and supplements that are ideal to add to your protein shake to benefit your health. Whether you’re looking to repair your muscles or improve performance, our supplements are the ideal solution.
Take a look at our range of vitamins and supplements today, or get in contact with us for tailored advice.
https://humanperformancehub.co.uk/wp-content/uploads/2024/03/shake-1713468_1920.jpg19201440hphstorehttps://humanperformancehub.co.uk/wp-content/uploads/2023/04/HPH-Logo-300x300.pnghphstore2024-03-01 10:51:262025-04-04 01:05:41What Are 5 Of The Best Things To Have In Your Post-Workout Shake?
The term ‘brain food’ has been around for a long time and is often used as a way to encourage people to eat better. But is there any truth in such brain foods? Do they actually support healthy brain function? In this article, we take a deep dive into brain foods to find out the truth and which foods are best for brain health. So, with that in mind, what are the top brain foods?
The top brain foods that will help to keep your brain in peak working condition include (but are not limited to):
Fatty fish
Berries
Spices such as turmeric
Nuts and seeds
Eggs
Read on to learn more about brain food and what you should be eating more of to support better brain health.
What Food is Good for the Brain?
There is a whole manner of food and drink that are good for the brain, but some are better than others. Think of the type of food and drink that has always been drilled into your brain as being “healthy” – fatty fish, green vegetables and nuts.
But, there are also a few curveballs in there that you might be surprised to learn are good for brain health. The odd bit of dark chocolate can actually be quite good for you!
Which Fruit is Best for the Brain?
It’s widely agreed across the medical community that berries (blueberries in particular) are the best fruit for brain health. Additionally, the high levels of vitamin C found in oranges may help to prevent mental decline. One study also associates higher levels of vitamin C in the blood with improvements in focus, memory and decision speed.
Which Vegetables are Best for the Brain?
Leafy green vegetables such as broccoli, kale and spinach are rich in brain-healthy nutrients such as vitamin K, lutein, folate and beta carotene, which research suggests may help to slow cognitive decline.
What Protein is Best for the Brain?
Fatty fish such as salmon and tuna are great sources of omega-3. Omega-3 is a healthy unsaturated fat that has been linked to lower blood levels of beta-amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer’s.
The Top Five Brain Foods
Below we go into more detail about the top five brain foods that you should be eating.
Fatty Fish
As we said above, fatty fish such as tuna, sardines and salmon are great sources of omega-3. Alongside lowering the level of beta-amyloid in the blood, omega-3 may also boost cognition and thinking abilities.
Learn more about the benefits of omega-3 and fish oil in our detailed blog.
Blueberries (And Other Berries)
Blueberries are a particularly good brain food due to their anti-inflammatory and anti-oxidant benefits. This acts against oxidative stress which can contribute to brain ageing and neurodegenerative diseases.
Additionally, some of the antioxidants in blueberries have been found to accumulate in the brain and help to improve the communication between brain cells.
Turmeric (And Other Spices)
The active ingredient in turmeric, curcumin, has been shown to be able to cross the blood-brain barrier – meaning that it can directly enter the brain. It has a potent anti-oxidant profile that may have a wide range of benefits, including:
Nuts and seeds, in particular walnuts and pumpkin seeds, are excellent for brain health. Pumpkin seeds contain a wealth of nutrients that are great for brain health, including:
zinc and copper, which are crucial for brain signalling;
magnesium, which supports learning and memory;
iron, which helps to reduce “brain fog”.
Meanwhile, nuts like walnuts are a great source of healthy fats and protein, both of which are linked to improving memory.
Eggs
We all know how good eggs are for the body, but they’re also great for brain health as they contain vitamins B6 and B12, folate, and choline – an essential micronutrient that helps to regulate mood and memory.
Meanwhile, consuming B vitamins may help to slow the progression of mental decline in older adults. However, not getting enough has been linked to depression.
Likewise, studies suggest that folic acid may help to minimise age-related mental decline.
Bonus Surprises
The top five brain foods listed above probably come as no surprise. But there’s a couple more that might shock you:
Tea and coffee – the caffeine found in tea and coffee can support brain health by increasing alertness, improving mood and sharpening concentration. Over time, it may also reduce the risk of neurological diseases such as Alzheimer’s and Parkinson’s.
Dark chocolate – Dark chocolate of 70% or higher cocoa solids contains brain-boosting compounds such as flavonoids, caffeine (see above) and anti-oxidants. These compounds may enhance memory, slow age-related mental decline, improve mood and support a better gut biome.
What are the Best Supplements for Brain Function?
Whilst eating brain foods helps to support healthy brain function, sometimes, these foods don’t actually contain enough of the vitamins, minerals and other good stuff to fully benefit the brain. That’s why supplements are so important.
For brain health, we recommend the following supplements:
Supplements for Brain Health at Human Performance Hub
At Human Performance Hub, we recognise the importance of brain health and stock a wide range of supplements to support it. Take a look at our range today, or get in touch with us for information about which supplements you need.
https://humanperformancehub.co.uk/wp-content/uploads/2024/02/walnut-3072652_1920.jpg12801920hphstorehttps://humanperformancehub.co.uk/wp-content/uploads/2023/04/HPH-Logo-300x300.pnghphstore2024-02-27 15:47:352024-04-01 11:31:34What are the Top Five Brain Foods?
Chlorella is a bright green algae dense in nutrients. It is considered a “superfood” because it is high in protein, iron, dietary fibre, B vitamins and complex carbohydrates. In this article, Human Performance Hub deep dives into everything chlorella related, from its many health benefits to dosage guidelines and most commonly asked questions. So, what kinds of benefits can you expect from taking chlorella tablets?
Chlorella has an extremely impressive nutritional profile. In particular, it supports:
Immune system
Weight management
Cholesterol balance
Blood pressure/sugar levels
Aerobic endurance
On top of this, chlorella also binds to heavy metals, acts as an antioxidant and helps with respiratory diseases.
Keep reading to find out more about this freshwater algae.
What Is Chlorella?
According to BBC good food, ‘chlorella is a single-cell, blue-green freshwater algae with a rich colour due to its high concentration of chlorophyll.’ One teaspoon of chlorella in powder form contains:
11Kcal / 44KJ
1.8g Protein
0.1g Fat
0.5g Carbohydrate
3.4mcg Iodine
6.6mcg Vitamin B12
Whilst there are over 30 different species of chlorella, the most commonly researched forms include Chlorella vulgaris and Chlorella pyrenoidosa. Chlorella has a hard cell wall which humans cannot digest. As a result, it must be taken as a supplement to reap the benefits. Available in capsule, tablet, powder and extract form, studies have shown that Chlorella can have many health benefits.
Health Benefits of Taking Chlorella
Below, we’ve outlined the main advantages of taking chlorella tablets as a health supplement:
Nutritious
Referred to as a “super food” by many because of its impressive nutritional profile, Chlorella contains:
Protein – Chlorella is 50-60% protein. In fact, it is a complete protein source, which means it contains all nine essential amino acids.
Vitamin B12 – Some chlorella varieties may also contain vitamin B12 however, further research is required.
Iron & Vitamin C – Depending on the supplement, Chlorella can provide anywhere from 6–40% of your daily need of iron. It’s also an excellent source of vitamin C, which helps you absorb iron.
Antioxidants – These small green cells provide a wide range of antioxidants.
Other vitamins & minerals – Chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folic acid and other B vitamins.
Omega-3s – Like other algae, chlorella contains some omega-3s. In fact, just 3 grams of chlorella delivers 100mg of omega-3s.
Fibre – In large amounts, chlorella can be a good source of fibre. However, bear in mind that most supplements don’t provide even 1 gram of fibre per dose.
Binds To Heavy Metals
Often marked for its ‘detox’ benefits, animal studies suggest that chlorella is effective at binding with heavy metals and other harmful compounds. Heavy metals include some elements that are essential in small quantities, such as iron and copper; however, these can be toxic in large quantities.
Whilst it is rare for humans to experience such high levels of heavy metal toxicity, people can get exposed to heavy metals through pollution or certain jobs such as mining.
On top of its ability to weaken the heavy metal toxicity of the liver, brain and kidneys, chlorella has also been shown to help lower the amount of other harmful chemicals that are sometimes found in food. This includes dioxin, a hormone disruptor that can contaminate animals in the food supply.
Based on this evidence, it seems that chlorella could help enhance your body’s natural ability to clear toxins.
Immune System
Whilst evidence is limited so far, chlorella has been shown to enhance the immune response in both animal and human studies. In one small study, men were seen to produce more immune antibodies when they were supplementing with chlorella for a four-week period. Similarly, in another small study, chlorella supplements showed an increase in immune cells called ‘natural killer’ cells. These are extremely important in our fight against cancer and microbial infection.
Nevertheless, findings have been mixed, with some studies showing little to no effect. For example, one study found that chlorella supplements enhanced immune function in participants aged 50-55, but not those over 55. Consequently, it’s fair to argue that chlorella may have immune-boosting effects in some populations and age groups, but not in all.
Weight Management
There has been some limited evidence from animal studies to suggest that chlorella can help with weight loss by improving fat metabolism and blood sugar regulation. This statement is further supported by The Journal of Medicinal Food, which reported that chlorella resulted in noticeable reductions in body fat percentage, serum total cholesterol and fasting blood glucose levels over a 16-week trial.
Cholesterol Balance
Several studies indicate a potential role for chlorella in helping balance cholesterol levels. In particular, studies have shown that taking 5-10 grams of chlorella daily lowered total and LDL cholesterol and triglycerides in people with high blood pressure or elevated cholesterol. This may be down to the nutrients found in chlorella, such as vitamin B3 (Niacin), carotenoids, fibre and protective antioxidants.
Acts as an Antioxidant
Chlorella contains several compounds that are considered antioxidants, including:
Chlorophyll
Vitamin C
Beta-carotene
Lycopene
Lutein
These antioxidants can help fight many chronic diseases. Some actually reduce the production of advanced glycation end products, which drive many of the complications of diabetes.
Blood Pressure Management
Chlorella supplements could help promote heart and kidney health, both of which are essential for normal blood pressure. In one human study, daily supplementation of chlorella helped reduce high blood pressure while another small study reported less stiffness in the arteries, a factor that directly contributes to high blood pressure.
Blood Sugar Levels
Some research shows that chlorella may help lower blood sugar levels. One study discovered that taking chlorella for 12 weeks lowered fasting blood sugar levels in both healthy individuals and those at high risk of lifestyle-related diseases. On top of this, studies have shown that supplementing with chlorella improves blood sugar control and increases insulin sensitivity in patients with non-alcoholic fatty liver disease.
Respiratory Diseases
Managing respiratory diseases such as asthma and chronic obstructive pulmonary disease often requires controlling inflammation. Fortunately, chlorella has some components that can help reduce inflammation, including its antioxidants. In fact, one study found that chlorella supplements improved antioxidant status in COPD patients.
Aerobic Endurance
There has only been one study conducted so far surrounding chlorella’s effect on aerobic endurance, but it showed a positive result. Researchers gave a group of young adults six grams of chlorella or a placebo daily for four weeks. At the end of the study, the chlorella group showed a significantly improved ability to saturate their lungs with oxygen, which is a measure of endurance. Alternatively, the placebo group did not experience any changes in endurance. This effect may be due to chlorella’s branched-chain amino acid content.
*Please Note – Whilst there are many studies to support the health benefits of chlorella, further evidence is required to fully support these statements.
At Human Performance Hub, the recommended starting dose is 3 capsules of chlorella per day with a meal, which can build into 10 caps x 3 times per day. This would however, depend on how much support your body needs. Some individuals may require more, which is why you should always consult your doctor to get an individual recommendation before you begin taking chlorella tablets.
Is Chlorella Safe For Everyone?
Generally, chlorella is recognised as safe if used in the short-term, however it can cause some side effects for people in high-risk groups. This includes individuals who are:
Pregnant
Breastfeeding
Iodine sensitive
Allergic to mould
It can also affect those with a weakened immune system or individuals with autoimmune conditions. Some of the possible side effects include diarrhoea, nausea and stomach cramps. There have also been some reported cases of allergic reactions and an increase in sun sensitivity. However, it’s important to bear in mind that these side effects will not necessarily be present in everyone.
Chlorenergy Chlorella Tablets At Human Performance Hub
Native to Asia, our chlorella tablets at Human Performance Hub are high in protein, B vitamins, magnesium and zinc. With 300 small chlorella tablets in each sachet, Chlorenergy uses a Chlorella Vulgaris strand which is easily digestible and provides 4-5 times more chlorophyll than spirulina. In fact, Chlorenergy was voted the best-digested form of chlorella by the Japanese Health and Nutrition Association.
Chlorella supplies your brain with B vitamins, vitamins A, C, D and E. It also provides minerals like calcium, iron, phosphorus, magnesium and zinc, all of which are essential in keeping your brain healthy and functioning.
Does Chlorella Make You Look Younger?
Yes. Chlorella can significantly raise the body’s antioxidant levels, which in turn helps to protect against damage caused by free radicals, a problem exacerbated by increasing levels of pollution and exposure to the sun. In one Korean study, smokers who took chlorella tablets daily had 44% more anti-aging vitamin C in their blood than those who took a placebo. Thanks to its antioxidant properties, vitamin C plays a vital role in collagen synthesis, which helps protect and improve skin health.
Does Chlorella Affect Sleep?
Yes. It might seem bizarre but an algae supplement like chlorella that contains high amounts of B vitamins, calcium, magnesium, tryptophan and omega-3 fatty acids can contribute to quality sleep.
Can You Take Chlorella Everyday?
Yes. The recommended starting dose is 3 capsules of chlorella per day with a meal, which can build into 10 caps x 3 times per day. Remember that this dose will vary depending on the individual.
How Long Does It Take To See Results From Chlorella?
According to the Journal of Medicinal Food, studies discovered that individuals started showing noticeable results after taking chlorella for 3 months.
What To Avoid When Taking Chlorella?
It’s advisable to avoid taking chlorella if you are taking any medication that decreases the immune system, as well as blood thinners such as warfarin.
When Is The Best Time To Take Chlorella?
At Human Performance Hub, we recommend that you spread your dosage of chlorella throughout the day for consistent nutrient absorption. Ideally, you should take chlorella first thing in the morning and before bedtime. Taking chlorella with food can also help you avoid initial digestive side effects as your body adjusts.
What Is The Difference Between Chlorella and Spirulina?
Chlorella and spirulina are the most popular algae supplements on the market. While both have an impressive nutritional profile, they do have some key differences. Chlorella is higher in fat and calories while spirulina is lower in calories and contains high amounts of riboflavin, thiamine, iron and copper.
https://humanperformancehub.co.uk/wp-content/uploads/2024/02/pills-234633_1920.jpg12801920hphstorehttps://humanperformancehub.co.uk/wp-content/uploads/2023/04/HPH-Logo-300x300.pnghphstore2024-02-27 15:39:002025-04-04 01:00:04What To Expect When You Start Taking Chlorella
Some detoxes appear to be more legitimate than others, such as simple lemon water, but how effective is it actually? In this article, we take a look into lemon water detoxes and explore how consuming lemon water may benefit the rest of the body.
So, does lemon water detox your liver? Experts disagree on whether lemon does indeed detox the liver, however studies suggest that lemon water may improve liver function. Lemon water also holds a number of other benefits such as boosting the immune system, aiding digestion and helping with weight loss.
Read on to learn more about lemon water detox and how consuming lemon water benefits the body as a whole.
Does Water With Lemon Detox Your Body?
A number of citrus fruits, including lemon, can be added to water to help detox the liver and improve liver function. Studies show that the antioxidants in lemon reduce inflammation, remove free radicals and improve the body’s ability to process glucose. It is also thought that these antioxidants may lower blood sugar and cholesterol levels.
Further to this, research claims that the nutrients from lemons may decrease fat storage in the liver and may reduce chronic alcohol-induced liver damage. Scientists explain that lemons contain vitamin C, flavonoids, carotenoids and other bioactive compounds that fight oxidative damage and protect the liver.
Additionally, studies have found that the liver produces more enzymes in the presence of lemon when compared to other food and drink. These enzymes are essential to simulate accelerate and catalyse various chemical reactions throughout the body,
That being said, most research into the effects of lemon on the liver has been carried out on animals, therefore more research is needed to fully understand their relationship in humans.
How Much Do You Need to Drink?
When detoxing with lemon water, it is advised to drink ½ to 1 whole lemon juice mixed with water every day. But, if you’re not such a fan of lemon, other options are available to similar effect.
Other Options
Plain water – water is the best way to recharge and maintain good liver health
Other citrus fruits – e.g. grapefruit juice
Teas – e.g. lemon and ginger, peppermint or green tea
Turmeric spice – may decrease inflammation and assist with liver repair
Ginger juice water – thought to protect the liver from toxins and reduce inflammation
Other Health Benefits of Drinking Lemon Water
Research suggests that detoxing with lemon may have a positive impact on overall health and wellbeing, not just on the liver. These benefits include:
Boosts the Immune System
The consumption of highly acidic foods, such as lemon juice, contributes to an acidic stomach environment that may deter pathogens from gaining a foothold and causing illness. Further to this, lemons have antioxidant properties which help to protect the body from disease.
Aids Digestion
Lemon water helps the body to digest food. The citrus flavonoids aid the stomach in breaking down food, thus helping overall digestion. This appears to be particularly beneficial when the lemon water is warmed.
Improved Hydration
Lemon is not in itself associated with hydration, however many people struggle to consume enough water each day to stay properly hydrated. Consuming water with a flavour such as lemon may make drinking water more appealing, thus improving hydration.
Promotes Regular Bowel Movements
Along with helping the liver and the gut, lemon water may also encourage more regular bowel movements. Like with improved hydration, lemon isn’t inherently good for bowel regularity, drinking more water is.
Prevents Kidney Stones
Similarly, the boosted hydration as a result of drinking more water, as well as the acid from the lemons can help to prevent kidney stones. The water flushes out the kidneys and the lemon acid reacts with the chemicals in the kidneys to help keep stones from forming.
Boosts Metabolism
A lemon water detox has a number of benefits but it is particularly useful when consumed first thing in the morning as it can jump start your metabolism. This helps to maintain a healthy weight and be active. This is most effective when consumed cold. The body needs to warm the water to temperature during digestion.
Reduces Appetite
For those looking to lose weight, lemon water may help to reduce appetite. Studies suggest that the polyphenols in lemon may help to prevent weight gain, whilst the consumption of water helps you to feel more full. This reduces the amount of food needed to feel satisfied.
Like lemons, limes also have great health benefits. Check out our recent blog for more information about how limes can boost your energy, immunity, gut health, and decrease belly fat.
Takeaway
We hope that we’ve sold you on the huge health benefits to both the liver and the body as a whole that lemon water provides. Simply mix lemon juice (from a real lemon, not from a bottle!) with at least 200 ml of water. It’s your choice whether or not to warm the water through, but a number of experts recommend heating the water to maximise the results.
Why not try these supplements for an additional digestive boost with complementary benefits?
Fiber + would be ideal for anyone who doesn’t get adequate fibre from their diet or has stomach issues (bloating, gas, constipation). This is particularly suitable for people looking to avoid grains whilst getting fibre.
Glutamed can benefit you if you are looking to support your gut health and immune support. Glutamine could also be used to down-regulate your nervous system after being ramped up for intense training and/or before sleep, which will aid your body in recovery.
https://humanperformancehub.co.uk/wp-content/uploads/2023/05/water-g339aeea05_1280.jpg7201280hphstorehttps://humanperformancehub.co.uk/wp-content/uploads/2023/04/HPH-Logo-300x300.pnghphstore2023-05-19 14:13:002023-05-31 16:11:49Does Lemon Water Detox Your Liver?
If you think L-glutamine is only for athletes, think again. Indeed, L-glutamine powder and supplements have long been promoted in the fitness industry because they help to build healthy and lean bodies. Yet, L-glutamine is possibly one of the most vital but underrated supplements for everyone. This powerful amino acid provides many essential health benefits for gut and brain health, immune function, and more.
So, what are the benefits of L-glutamine? L-glutamine powders and supplements offer a number of health benefits for everyone, not just athletes. These include, but are not limited to:
Promotes a healthy gut
Boosts the immune system
Stabilises blood sugar
Reduces the symptoms of stress
Boosts muscle recovery
Top 5 Benefits of L-Glutamine
L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. Your body requires a lot of L-glutamine, therefore, supplementing with L-glutamine powder is an excellent way to ensure that your body gets enough to provide the following benefits.
L-glutamine is the primary fuel source for the intestinal mucosa, making it a fantastic supplement to support the intestinal lining’s health and integrity. It also helps to seal and maintain the gut lining. Decreasing intestinal permeability helps heal leaky gut, a condition that can cause autoimmune diseases and other serious health issues.
Because L-glutamine supports gastrointestinal health, it’s also known to relieve excess bloating and could help you banish that post-cheat day bloat!
L-glutamine is crucial for a healthy gut; it’s my top go-to supplement for any gut repair protocol. I recommend the HPH GI Regenerate Powder as an all-around supplement to support and improve your gut health.
2. L-glutamine Boosts the Immune System
L-glutamine plays a vital role in gut health. It also directly benefits the immune system since about 60 to 80% of the immune system lives in the gut.
Intense training sessions, illness and general lack of wellbeing places the body under a great deal of stress that naturally suppresses the immune system. However, supplementing with L-glutamine powder provides the body’s immune system with an immediate fuel source to keep functioning optimally.
3. L-glutamine Helps to Stabilise Blood Sugar
When you experience a craving for carbohydrates, your brain usually wants sugar or glucose. L-glutamine works as a healthy alternative to sugar as it fuels similar brain receptors.
L-glutamine helps suppress insulin levels and stabilise blood glucose benefits, which benefits people with diabetes and those with sugar and carb cravings. Lowering cravings for sugar and processed carbs, and by extension, eating less of them helps control blood sugars and inflammation that would slow down your recovery.
So if you find yourself reaching for a late-night cookie when you know you shouldn’t, consider taking L-glutamine instead, and the sugar craving will soon pass.
Tip:
Here’s my favourite for sugar cravings: Mix 1 heaped tablespoon of L-glutamine powder with 50 ml of heavy organic cream or coconut cream. Drink or spoon it as a dessert, mixing in a handful of fresh raspberries or blueberries – delicious!
4. L-glutamine Helps Reduce Symptoms of Stress
In part, L-glutamine is used by the brain to build and balance the neurotransmitter GABA. There is growing evidence that L-glutamine and GABA play a significant role in mood and anxiety disorders.
Over time, chronic stress can cause serious health problems. For example, chronic stress can suppress your immune system leaving you vulnerable to infections and other illnesses and inhibiting your body’s ability to repair itself and absorb vital nutrients. However, L-glutamine is known as the “calming amino acid” for its effectiveness in reducing stress-related anxiety symptoms.
Increasing L-glutamine levels may also reduce symptoms of stress-related IBS. When the body is stressed, it releases the hormone cortisol, which can lower L-glutamine levels stored in the muscle tissue.
5. L-glutamine Boosts Muscle Recovery
Your body needs lots of protein and amino acids to help your muscles recover after a workout. L-glutamine is the perfect post-workout supplement as it boosts muscle recovery by increasing protein intake to build muscle, up-regulate the immune system, and improve the gut to help lean out and build muscle.
Heavy workout sessions can deplete your glutamine levels and, due to the stress placed on your body after working out, your muscles and tendons need significant amounts of glutamine. Supplementing with L-glutamine post-workout hydrates your muscles and triggers a boost in growth hormone. More growth hormone helps your body synthesise protein to build muscle, reduce recovery time, and mobilise fat from storage to make it available for energy.
Supplementing with just 80g of L-glutamine throughout the day provides a protein intake equivalent to 400g of meat!
How Much L-Glutamine to Take Per Day
If you’re new to L-glutamine, I recommend starting with a 10g serving in the evening between your evening meal and going to bed. This should be taken with Magnesium Bisglycinate. After a while, you can then increase your intake with another 10g in the morning, mixed with lime, salt and water. Eventually, you should be able to increase your intake to 8 X 10g servings of L-glutamine per day.
Takeaway
L-glutamine powder may traditionally be used to burn fat and build muscle, but evidence shows that there are far wider benefits. This amino acid promotes gut and brain health, boosts immunity and athletic performance, and improves your overall health.
You may also want to consider L-glutamine powder if you have symptoms like anxiety, sugar or alcohol cravings, a poor immune system, low muscle mass, poor wound healing, or slow recovery after workouts.
Human Performance Hub recommends these pharmaceutical-grade L-glutamine powders:
L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. The musculoskeletal system is made up of around 60% glutamine, therefore, it won’t surprise you to learn that your body needs a lot of it.
Your body naturally produces L-glutamine. You can also get L-glutamine from your diet in animal and plant protein foods like beef, chicken, fish, eggs, and beans.
However, many people don’t consume enough in their diet to reap the benefits. In fact, inadequate L-glutamine levels in your body can have harmful effects on your health. Some recent studies have associated glutamine depletion with increased mortality on the extreme side. For this reason, critically ill patients are often given a glutamine supplement.
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Inositol is one of the most important vitamins you may never have heard of! It is often promoted as a general health supplement for women due to its benefits for fertility and polycystic ovarian syndrome (PCOS), as well as for relieving symptoms of premenstrual syndrome (PMS) and anxiety. However, inositol benefits a wide array of conditions in both women and men, and has many other health-promoting effects.
In this article, I’ll talk about why inositol is so essential and how you can boost it in your body.
So, what are inositol benefits? Inositol is beneficial in balancing neurotransmitters, but has a wide range of other health benefits including:
Promotes quality sleep
Improves PMS and PCOS symptoms
Reduces anxiety
Reduces depression
Aids weight loss
Read on to learn more about the health benefits of supplementing with inositol, as well as when and how to take it.
What is Inositol?
Inositol is a vital nutrient produced naturally in the body and found in plants and animals. Inositol plays a part in many bodily processes. However, one of the primary reasons we use inositol here at Human Performance Hub is its vital role in balancing neurotransmitters.
Inositol and Neurotransmitters
Neurotransmitters relay messages between the billions of neurons or nerve cells in your brain and affect many aspects of your life, ranging from moods, productivity, stress management, memory and learning ability, sleep, food cravings, addictions, etc.
While all neurotransmitters are essential, the “big four” are:
Dopamine – impacts energy, drive, focus and motivation
Serotonin – affects mood, sleep, and immune function.
Acetylcholine – influences memory and attention span.
All major neurotransmitters rely on inositol to relay the messages between your brain cells. Like your phone needs a signal to work, neurotransmitters can’t do their thing without inositol.
Unfortunately, modern living, with high-stress levels, inadequate sleep, and poor nutrition, can rapidly imbalance your neurotransmitters; to be physically and mentally healthy, you need a good balance of neurotransmitters.
Inositol is an excellent balancer because it’s naturally a part of many brain chemical systems. As such, inositol can help a wide array of health conditions as well as boost good health. It is one of the first supplements I recommend to new clients.
5 Inositol Benefits Backed by Science
Here are five ways that inositol can improve your health and wellbeing.
1. Inositol Helps to Promote Quality Sleep
The great thing about inositol is that it works as an adaptogen – this means it promotes only what your body needs on an individual basis. For example, GABA, an inhibitory neurotransmitter, slows down brain activity and puts your body in a calmer and more relaxed state. Low GABA activity in your body is linked to insomnia and disrupted sleep. Meanwhile, serotonin is another brain chemical that affects how you sleep. If serotonin is low, it can disrupt sleep.
So if you’re low in GABA and serotonin and struggle with sleep, inositol can help bring your levels back up. Alternatively, if you struggle to get out of bed in the morning due to low dopamine levels, inositol can help bring this up instead.
2. Inositol Helps to Improve PMS and PCOS Symptoms
Inositol helps diminish the mood swings, depression, and anxiety of premenstrual syndrome (PMS) and the more severe premenstrual dysphoric disorder (PMDD). Taking inositol supplements can also positively improve polycystic ovarian syndrome (PCOS) symptoms like menstrual irregularities, infertility, weight gain, high blood sugar, and unhealthy cholesterol and triglyceride levels.
Furthermore, several studies found that daily doses of inositol reduced blood triglyceride levels, improved insulin function, lowered blood pressure, and promoted ovulation in women with polycystic PCOS(3, 4, 5, 6). It supports ovarian function so well that some nutritional supplements specifically designed to encourage fertility contain inositol.
Inositol also shows potential in boosting fertility for men. One study of 194 men showed that inositol supplementation improved sperm quality, sperm count, and fertility after three months.
3. Inositol Helps Lessen Anxiety
Several mental health disorders such as anxiety, panic attacks, OCD, and depression are linked to lower levels of inositol in the brain (8, 9). Inositol affects neurotransmitters and low inositol levels may contribute to decreased serotonin activity in your brain, impacting behaviour and mood. Research on inositol supplementation showed improved symptoms associated with conditions affecting serotonin and the brain.
In some instances, inositol was more effective than the most commonly prescribed medications. For example, one study found that people taking inositol had fewer panic attacks per week compared to those taking SSRI (selective serotonin reuptake inhibitor) anxiety medication.
4. Inositol Helps Reduce Depression
Like anxiety, inositol has benefits for depression. That’s because inositol levels are lower than average in people with depression, however, inositol increases serotonin and creates SSRI effects, similar to antidepressant drugs like Prozac. In one study of 28 people with depression, high doses of inositol (12 g/day) improved mood and all symptoms after four weeks.
These studies suggest that inositol can be as effective, if not more, when compared to SSRI antidepressant drugs for different conditions.
5. Inositol Helps Weight Loss
Inositol can encourage weight loss by improving how the body responds to insulin. Insulin is a critically important hormone for controlling blood sugar levels, and when your body has a problem responding to insulin, the resulting insulin resistance causes blood sugar fluctuations. This can lead to compulsive overeating and cravings for sugary foods in many people.
Inositol helps reduce insulin resistance by improving the body’s sensitivity to insulin. In one study, women supplemented with 4 grams of inositol per day showed improved insulin sensitivity. (14)
Recommended supplementation
It’s best if you build up your inositol levels steadily. I recommend taking 900mg – 3,6 grams every night for at least one month.
The product I prefer is our Myo-Inositol. Each cap serving has 900mg of inositol. Most people find this the most convenient and economical way to take Inositol.
Takeaway
Inositol has tremendous health benefits due to its many roles in the body. It can help with stress, anxiety, hormonal issues, PCOS, acne, trouble with focus and sugar cravings, and metabolic conditions such as diabetes, autoimmune disorders, neurodegenerative diseases and more. If you have any of these issues or want to help prevent them, you should add inositol to your health toolkit.
We’re always here to help. If you have any questions or would like advice about supplements, nutrition, or training, please book in for a consultation.
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Fiber + would be ideal for anyone who doesn’t get adequate fibre from their diet or has stomach issues (bloating, gas, constipation). This is particularly suitable for people looking to avoid grains whilst getting fibre.
