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How Much Glycine Should I Take to Build Muscle?

Glycine is the simplest amino acid found in the body. However, it’s also one of the most crucial because it synthesises proteins. We couldn’t live without glycine. Athletes, in particular, should be taking glycine as it can promote muscle growth. In this blog, Human Performance Hub discusses how much glycine you should take and its other benefits. So, how much glycine should I take to build muscle?

You should be taking 12 grams of glycine to build muscle. This is because your body naturally produces around 2.5 grams daily, which falls short of the optimal amount needed for metabolic function and muscle growth. As glycine is a vital component of the compounds creatine and collagen, you need the optimal amount of glycine to build muscle.

Read on to learn more about taking glycine to build muscle and the amounts you should be taking.

How Much Glycine Is Needed To Build Muscle?

The optimal amount of glycine is 15 grams per day for your metabolism to function effectively. As the body only produces around 2.5 grams of glycine daily, supplements can help you reach the optimal amount to build muscle more effectively.

Here at Human Performance Hub, we have glycine powder, the ideal solution for you. We recommend consuming 30 grams (1 scoop of our glycine powder product) with water or any other beverage per day or as your health care practitioner guides.

Is Glycine Good For Building Muscle?

Glycine is the ideal supplement for building muscle. As it’s a vital amino acid in the compounds of collagen and creatine, glycine contributes to the growth hormone release. This ultimately results in muscle-building. Studies have shown that a high dosage of glycine intake can cause an increase in growth hormone release.

Studies have shown that a deficiency in glycine in athletes leads to injury. As glycine is a crucial component in collagen, glycine is directly responsible for protecting and strengthening joints and tendons. This is critical for those building muscles as it protects your tissue from damage when working out.

How Do I Take Glycine?

Glycine is widely available in capsule or powder form. If you don’t enjoy taking tablets, the powder form easily dissolves into water and tastes sweet. Due to its sweet taste, it can easily be incorporated into your nutrition in foods such as:

Water
Coffee/Tea
Soups
Oatmeal
Yoghurt
Pudding
Protein Shakes/Smoothies

Other Benefits of Glycine

Some other benefits of taking glycine supplements are:

1. Improves Sleep

As glycine is an amino acid, it can have a calming effect on the brain and may help people fall asleep easier. Research has also shown that glycine can help people stay asleep for longer due to the lower temperature of the body.

Read more about the sleep-related benefits of Glycine in our in-depth blog ‘Does Glycine Make You Sleepy?’.

2. Boosts Metabolism

Glycine regulates the metabolism of cells. Research has shown that glycine can treat conditions such as diabetes. Glycine has been shown to decrease visceral fat stores by 50%, which helps you lose weight, which is beneficial when building muscle.

3. Improves Heart Health

As glycine is a powerful antioxidant, some research has shown that this amino acid can reduce the risk of heart disease. Glycine prevents the accumulation of a compound that, in high amounts, has been linked to atherosclerosis (the hardening and narrowing of the arteries).

4. Brain Food

Glycine contributes to making the compound of creatine. Creatine has been linked to healthy brain function and memory. Creatine has also been shown to increase muscle size, strength and power. This is ideal for those trying to build muscle, as glycine is a crucial component and getting too little may reduce how much creatine you are producing.

Fun Fact: Scientists have shown interest in using glycine to treat schizophrenia and improve memory due to its involvement in transmitting chemical signals in the brain.

5. Lowers Inflammation

Another benefit of glycine is that it lowers inflammation in your cells. This is ideal for those building muscle, as glycine can help to heal any muscle damage and prevent cell damage.

To learn more about the benefits of taking glycine, check out our dedicated blog, ‘The Top 7 Benefits Of Glycine Powder’.

Glycine Powder at Human Performance Hub

Human Performance Hub offers an extensive range of Glycine Powder Supplements. Whether you are looking to improve your sleep or improve your physical performance, we have the perfect solution for your needs.

Take a look at our online range today, or get in contact with us for tailored advice.

November 10, 2023/by hphstore

Sleep & Recovery, Supplementation

Does Glycine Make You Sleepy?

If you’re new to the world of supplements, you may have heard rumours of various benefits and side effects. It can be difficult to know where the truth lies. In this blog, we address one of these rumours – whether or not glycine makes you sleepy – and take a look at the wide ranging benefits of this supplement. So, first things first, will glycine make you sleepy?

Glycine doesn’t necessarily make you sleepy, but it is thought to have a number of sleep-related benefits. These include:

Helping you to fall asleep faster

Reducing symptoms of insomnia

Improving overall quality of sleep

Read on to learn more about the benefits of glycine and how to take it with Human Performance Hub.

Will Glycine Make Me Sleepy?

Glycine is an amino acid that helps to maintain strength, support the muscles and bones, and keep your metabolism functioning correctly. It also supports a healthy brain and contributes to a good night’s sleep.

Glycine has a number of sleep-related benefits, but may not necessarily make you sleepy. Here are the key benefits of glycine for sleep:

Glycine helps you fall asleep faster

Glycine helps to reduce symptoms of insomnia

Glycine improves overall sleep quality

Whilst research is limited, it is thought that glycine helps people to sleep better by reducing body temperature. Glycine works to increase blood flow to the extremities which, in turn, reduces core body temperature. This is related to melatonin – a hormone that promotes sleep. Research suggests that this reduction in body temperature can help people to fall asleep faster and spend more time in REM sleep.

Likewise, research suggests that glycine may increase serotonin – a hormone that is involved in sleep regulation. It is thought to help restore healthy sleep patterns, and encourage deeper, more restful and refreshing sleep, even for those with insomnia or those trying to bounce back after a period of disturbed sleep.

Does Glycine Give You Energy?

Glycine plays a part in the creation of creatine, a substance that provides muscles with the energy needed for short bursts of activity. For this purpose, it is particularly popular with athletes. However, it can also provide the brain with the energy it needs for cognitive functions such as short-term memory and reasoning.

Learn more about this in our blog, The Top 7 Benefits of Glycine Powder.

Is Glycine Good for Working Out?

Glycine is good for working out, particularly for those trying to build muscle. It synthesises proteins and plays a vital role in the creation of creatine and collagen – both of which lead to an increase in growth hormone release. This, ultimately, builds muscle. Glycine also helps with muscle recovery, which is key for a sustainable workout program.

Learn more about using glycine for building muscle in our dedicated blog, Is Glycine Good for Building Muscle?

What are the Other Benefits of Glycine?

Aside from better sleep and athletic performance, Glycine has a number of other benefits, including:

Antioxidant properties – Glycine is one of three amino acids that the body uses to create glutathione. This protects the cells against oxidative damage caused by free radicals.
Reduced risk of heart disease – A study found that those with higher levels of plasma glycine had a reduced risk of heart attack and a better heart disease profile.
May aid in diabetes management and prevention – Glycine stimulates a gut hormone that increases the ability of insulin to remove glucose from the bloodstream.
Protects the liver – Whilst there are obvious benefits to reducing the amount of alcohol consumed, glycine has been shown to reduce the harmful effects of alcohol on the liver by preventing inflammation.
Impacts mood and memory – A further benefit of increased serotonin, it is thought that glycine improves mood, memory and cognitive thinking.

Learn more about each of these benefits in more detail in our in-depth blog, The 7 Top Benefits of Glycine Powder.

How to Take Glycine

To achieve the benefits mentioned above, we recommend starting with 1 scoop of glycine powder mixed with a bit of water. This should be taken after your evening meal.

If you don’t see any benefit from a single scoop, this dosage can be increased to a maximum of 30g. However, it is very important to monitor how your body responds to the supplement. If you’re unsure, please speak to a qualified practitioner for further advice.

Glycine Supplements from Human Performance Hub

Now you know all about the benefits of glycine and how to take it, take a look at our Glycine Powder supplement. Encourage better sleep, Improve your performance, and boost your cognitive performance. Take a look at our range online today, or get in touch with us for tailored advice.

Consultations

We’re always here to help. If you have any questions or would like advice on nutrition, supplements or training, please book in for a consultation.

October 11, 2023/by hphstore

Supplementation, Training & Performance

Why Do Bodybuilders Take Berberine?

Berberine is a key supplement to take when exercising. It has numerous health benefits and has been used as a form of Traditional Chinese & Indian Medicine for centuries. In this article, we are looking at why you should be taking berberine and how it can support your workout.

So, why do bodybuilders take berberine? Bodybuilders take berberine to decrease their body fat levels by improving their metabolism. Berberine increases energy levels into their cells to promote muscle gain. Berberine also helps to improve blood glucose levels, cholesterol levels and lower blood pressure.

Read on to learn more about how berberine can help you with Human Performance Hub.

How Does Berberine Help Bodybuilders?

Berberine has many health benefits. Research into berberine has shown that alkaloid prevents fat accumulation in the intestine by downregulating the genes. This lowers cholesterol absorption and helps to promote weight loss.

Berberine may help benefit in the recovery from intense workouts. Berberine has antioxidant and anti-inflammatory properties, helping to combat oxidative stress markers. This combats the damage associated with intense bodybuilding workouts. .

Studies have shown that berberine improves energy levels. This is because berberine activates brown fat thermogenesis and limits weight gain, rather than building white fat. Energy levels are increased as the body’s energy expenditure is improved.

Does Berberine Affect Testosterone?

Previous studies suggested that testosterone levels in men decreased from taking berberine. However, more recent research has shown that berberine may increase testosterone levels in men, suggesting sex-specific effects. Trials have found that berberine does lower the testosterone levels in women that have polycystic ovaries.

Bodybuilders take testosterone to increase their muscle mass and improve their athletic performance. By taking berberine, male testosterone levels increased and this promotes the growth of muscle mass.

Does Berberine Affect Muscle Gain?

Berberine increases the uptake of glucose into cells, acting very similar to insulin. This is beneficial for muscle building, as it boosts energy production. Berberine can elevate energy storage levels and halt the breakdown of cells, both essential processes to building muscle mass.

Does Berberine Speed Up Metabolism?

Yes, berberine is shown to speed up metabolism. Berberine helps boost mitochondrial biogenesis in your muscle mass and help you to burn more energy, even while you are resting.

Does Berberine Affect Exercise?

While there is limited evidence to show that berberine impacts exercise, it does assist with the results. Berberine heightens insulin regulation and glucose transportation which benefit muscle building and prevents fat gain. If you are looking for more information on how berberine affects exercise, check out our resource on ‘Does Berberine Affect Exercise?’.

Fun fact: Berberine has been used in Indian Ayurvedic medicine for around 5000 years.

Should You Take Berberine Before or After a Workout?

It doesn’t matter if you take berberine before or after exercise. However, it’s important to note however that it has a half-life of around 5 hours.

It’s important to recognise that berberine shouldn’t be taken on an empty stomach as there is a risk of it causing hypoglycemia. It is best to take it with a meal, with most choosing to take one serving in the morning and the second serving with their evening meal. This accounts for the 5 hour half-life and gives you the best use of the supplement.

What Does Berberine Do to the Brain?

Berberine has been found to possess many positive neuroprotective effects. Research has shown that berberine improves the survival, development and function of neurons. Berberine can help protect the brain from toxins and aid with memory retention.

Studies have also found that berberine can act as an antioxidant and support the brain against oxidative stress. This prevents conditions such as cancer, diabetes and heart disease. Berberine also may improve the symptoms of depression.

Berberine Supplements at Human Performance Hub

Find high-grade berberine supplements at Human Performance Hub. Choose between Berberine Complex Vegetarian Capsules

or Gluco Support Capsules, which contain Cinnamon Extract, Banaba Extract and Ginseng.

Our own Human Performance Hub GI Microbial supplement helps to diversify the gut biome and maximise digestive health.

Alternatively, if you’re unsure about what supplements to take to achieve your goals, contact us today for tailored advice.

October 11, 2023/by hphstore

Supplementation, Training & Performance

How Much Omega 3 Should an Athlete Take?

Athletes are always looking for ways to improve their performance, whether than be in the gym, on the field, or in their diet. Omega 3 has wide ranging benefits, particularly for athletes, but how much do they need to take to see noticeable results?

So, how much Omega 3 should an athlete take? To improve performance, athletes need to take more than the recommended daily intake of Omega 3 (1.1g-1.6g). This could be up to around 3.5g but can be adjusted for varying effects.

Read on to learn more about how much Omega 3 an athlete should consume, as well as how it benefits their performance, and foods rich in Omega 3.

How Much Omega 3 Should an Athlete Take for Sports Performance?

It is recommended that athletes consume a minimum of 1-2g of Omega 3 per day to see noticeable improvement. However, various studies have found that different doses may have different benefits. For example:

Dose	Benefit
3.5g over 4 weeks ( in women)	Improved complex reaction time and efficiency. This supports the theory that Omega 3 may be beneficial for athletes to improve perceptual motor activity. Likewise, it may improve decision making,
1.75g of EPA (Eicosapentaenoic acid) and 1.05g DHA (Docosahexaenoic acid) per day for 3 weeks	Rise in acute-phase proteins occurring after exercise. This dosage may also reduce post-exercise immunosuppression.
3g (with a minimum of 2g EPA and 1g DHA)	Improves physical performance and enhances recovery in athletes.

Do Athletes Need More Omega 3?

Athletes put their bodies through a lot each and every day, even if they’re serious about rest and recovery. However, essential fatty acids (EFAs) like Omega 3 can help to reduce inflammation and aid in recovery. It may also help to prevent injury.

The average person should consume around 1.1g-1.6g of Omega 3 per day. A number of the studies above recommend that athletes consume more than this to reap the benefits.

Omega 3 and Athletic Performance – How it Works & Benefits

Omega 3 has proven positive health benefits on, among other things, triglycerides, cholesterol values, brain function and the immune system. Other benefits include:

Strength

Studies show that Omega 3 may boost muscle protein synthesis. This increases muscle mass and strength. Likewise, Omega 3, particularly EPA, improves protein metabolism.

Further to this, Omega 3 can contribute to an athlete’s calorie intake. An athlete needs to consume a higher load of calories to replace those that are burned off during training. Omega 3-rich foods or supplements are ideal for this as they are more nutrient-dense than carbohydrates or protein, yet contain a high amount of calories to offset the deficit.

On the other side of this, research also suggests that Omega 3 may prevent the loss of muscle mass. This is particularly beneficial for those that may have suffered an injury or take a short break from training but want to maintain their muscle mass.

Endurance

Some evidence suggests that Omega 3 improves endurance. Omega 3 acts as a vasodilator, increasing oxygen flow during exercise, thus improving endurance. Likewise, other studies suggest that Omega 3 may reduce fatigue.

Recovery

Omega 3 naturally contains anti-inflammatory properties which aid in muscle recovery and help to prevent injury. Consuming a higher amount of Omega 3 (as athletes are recommended to) helps to improve the integrity of cells and cellular function which helps to reduce muscle damage and soreness.

Additionally, Omega 3 is thought to improve sleep – an essential component for performance and recovery.

Learn more about the benefits of Omega 3 and other fish oils in our recent blog.

Omega 3-Rich Foods

If you’re an athlete, you’re likely to be on-board with Omega 3 by now. But, what foods are rich in Omega 3? You probably already know about fish like salmon and sardine, but you can also get Omega 3 on a plant-based diet from nuts, seeds and some oils.

Fish such as anchovies, salmon, sardines, mackerel and herring
Oysters
Seeds such as chia seeds, flaxseeds and hemp seeds
Nuts such as walnuts
Soybeans
Vegetables such as Brussels sprouts

Can You Supplement Omega 3 for Sports Performance?

Omega 3 can easily be supplemented. Cod Liver Oil is a great place to start and is commonly recommended by Doctors, Nutritionists and other healthcare professionals alike.

If you want to take things further, Human Performance Hub stocks a range of Omega 3 supplements to help improve your performance.

At Human Performance Hub, we only sell premium Omega 3 supplements rich in Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) – essential fatty acids.

EPA is beneficial for supporting a healthy brain, balanced emotions, skin health, maintaining normal cholesterol levels and modulating the inflammatory response. Meanwhile, DHA supports proper brain development and function, visual acuity, maintenance of normal triglyceride levels and blood pressure, eye development and healthy pregnancies in women.

Additionally, our supplements contain Omega 3 in the triglyceride (TG) – the same way they naturally occur in fish – rather than ethyl ester (EE) form which is typical of mass-produced, mass-marketed Omega 3 supplements. They are less expensive to produce, but also less beneficial than TG Omega 3 and are harder for the body to digest.

Finally, our Omega 3 supplements include mixed tocopherols, which protect these fragile oils from oxidation and rancidity. They also ensure purity and to maximise the removal of metals, pesticides, PCBs, and other contaminants

Omega 3 Ultra Softgel Capsules

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Each 2-softgel capsule serving contains 400 mg of DHA and 600 mg EPA. This is an ideal choice for athletes that require a more aggressive application of Omega 3.

ATP Lab Omega 3 Triglyceride Fish Oil

BUY ATP LAB FISH OIL

Contains a high concentration of Omega 3 (2088 mg EPA and 1044 mg DHA) which is particularly beneficial after periods of intense training and to help resolve associated aches and pains.

Do Omega 3 Supplements Go Off?

Omega 3 supplements can go rancid and oxidise. This means that the fatty acids in Omega 3 react with the oxygen in the atmosphere. This process takes place through the action of Free Radicals which attack the fatty acids and changes them at a structural-molecular level.

When this process takes place, you might notice that your Omega 3 supplements start to have a rancid fish smell. This tends to be more prevalent in liquid supplements.

Unfortunately, once Omega 3 supplements start to oxidise, research suggests that this oxidation may interfere with their intended benefits (i.e. they will become less useful for athletic performance).

Final Thoughts

Omega 3 is beneficial for everyone; it is highly recommended that people consume a minimum of 1.1g-1.6g of Omega 3 per day. However, for athletes seeking to improve performance, they need to consume more Omega 3 per day – potentially up to 3.5g per day.

This is thought to provide benefits such as strength, endurance and recovery, alongside improved reaction times, better decision making, and prevention of loss of muscle mass.

Take a look at the range of Omega 3 and fish oil supplements at Human Performance Hub today.

October 11, 2023/by hphstore

Sleep & Recovery, Supplementation

Should I Take Taurine Before Bed?

Taurine (2-aminoethanesulfonic acid) is an organic compound widely found in the human body. It is considered a conditional amino acid because it can be manufactured by the body. Taurine is essential for cardiovascular function, development of skeletal muscle, retinal function and the nervous system. One area that people tend to neglect are the benefits that taurine has on sleep. In this article, Human Performance Hub explores whether you should take taurine before bed and how it can impact sleep quality.

So, should I take taurine before bed? Whilst it is completely up to personal preference, taurine can be taken before bed to help you fall asleep more easily. This is because taurine helps lower cortisol levels, the stress hormones in the body. It also helps regulate the body’s production of melatonin, the chemical that signals to your brain when it should be feeling sleepy.

Keep reading to learn more about taurine’s impact on sleep and where to find any important information about this organic compound.

Can I Take Taurine Before Bed?

Yes. Early research shows that taurine, especially if combined with other ingredients, can act as a natural sedative to calm anxiety and lessen reactivity to stress, therefore allowing you to sleep more easily at bedtime. Taurine is a naturally-occurring compound found in the body that increases in response to prolonged periods of being awake. It activates GABA (A) receptors in the brain region known to regulate sleep and is also involved in the creation of the ‘sleep hormone’ melatonin, in the pineal gland.

Does Taurine Help You Sleep?

Martin Seeley, the CEO and sleep expert at Mattress Next Day, reported to The Mirror that taurine helps regulate a person’s sleep-wake cycle because it helps lower cortisol levels, otherwise known as the stress hormone, in the body. This means that taurine can promote restorative sleep more quickly because it stops you from feeling stressed before bed. He states that:

“Whilst there’s still a lot of research that needs to be conducted to better understand taurine’s positive impact on sleep, it’s believed that taurine helps lower a person’s cortisol levels. As many studies show that stress can have a significant impact on how long it takes a person to fall asleep, taurine can, therefore, promote restorative sleep more quickly.“

Martin also added that taurine helps regulate the body’s production and release of melatonin, the chemical that signals to your brain when it should be feeling sleepy and when it should feel more awake.

Sources of Taurine

Taurine is a naturally-occurring substance mainly found in:

Fish (Scallops, tuna, octopus)
Meat (Beef, chicken, turkey)
Dairy products

In addition to getting taurine from food, you can also get it from some energy drinks and supplements.

Myths and Misconceptions Surrounding Taurine

More often than not, people have never heard of the organic compound taurine; however, if you have heard of it, there is a good chance you will have come across some bizarre theories. Let’s dismantle some of these common misconceptions:

Let’s start with the word taurine. Whilst its name is derived from the zodiac name for bull, ‘Taurus’, it’s important to remember that taurine does not come from any part of the bull, in particular, bull’s urine or semen.

Fun fact – Historically, taurine was first isolated in 1827 from ox bile, which may help to explain its name and the enduring “made from bulls” myths.

While many are aware of taurine’s ability to stimulate muscle growth and improve athletic performance, taurine actually promotes many more health benefits that are often neglected. Taurine has a number of other advantages, including its ability to provide relaxing sedative effects that help you fall asleep naturally.

Further Health Benefits of Taurine

Clinical studies have shown that supplemental taurine has many verifiable benefits, these include:

Improves athletic performance, increasing endurance and strength
May reduce the risk of cardiovascular disease by reducing blood pressure and inflammation
May help to increase the growth of brain cells (can decrease the side effects of Parkinson’s disease)
May help to treat metabolic syndrome. Researchers have found that taurine reduces triglycerides to prevent obesity, improves insulin resistance to regulate the metabolism of glucose, lowers cholesterol and reduces blood pressure.
Taurine is an antioxidant, which means it can help prevent inflammation. Studies have shown it can actually help to heal periodontal disease.
It can help prevent congestive heart failure and liver disease (hepatitis)
In diabetics, taurine can improve blood sugar control.

Is It Safe To Take Taurine as a Supplement?

Yes. Taurine is completely safe to take as a supplement and has many benefits. Research studies have not identified any common side effects to date, however, bear in mind that there is not sufficient evidence to support the idea that taurine is the ‘best supplement for promoting sleep’.

Industry experts use their customers to vouch for taurine’s effectiveness as a sleep aid. According to them, 98% would recommend taurine to a friend, 97% reported that they slept better, 77% report that they were able to fall asleep faster and 78% reported that after trailing taurine, they woke up less frequently throughout the night.

Is It Safe To Take Taurine Everyday?

Yes. According to the best available evidence, taurine has no negative side effects when supplemented appropriately.

One 2019 report suggests that the highest daily dose of taurine you can safely consume is 3 grams per day. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that you can safely take up to 6 grams per day

HPH Taurine Recovery & Sleep Support

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Taurine Supplements At Human Performance Hub

Now that you are aware of the many benefits of taking taurine, why not take a look at our taurine supplements at the Human Performance Hub.

If you are looking to improve the quality of your sleep, taurine supplements are a great way to help with recovery and sleep by downregulating the nervous system.

Take a look at our range online today, or get in touch with us for tailored advice.

August 4, 2023/by hphstore

Supplementation, Training & Performance

Is Glycine Good For Building Muscle?

Whilst glycine is the simplest amino acid found in our body, it is also one of the most crucial because it synthesises proteins. To put it simply, we are unable to live without it. Although it is found in many of the foods we eat, more often than not, we still do not get as much as we need. In this blog, Human Performance Hub explores whether glycine is good for building muscle and why athletes use glycine as a supplement.

So, is glycine good for building muscle? Yes. Glycine is fantastic for building muscle because it synthesises proteins and plays a vital role in the creation of creatine and collagen. Both of these lead to an increase in growth hormone release which ultimately builds muscle.

Keep reading to find out more about how glycine builds muscle and why athletes use glycine to improve physical performance.

Does Glycine Build Muscle?

Yes. Glycine is a huge contributor to muscle growth because it plays a vital part in the creation of creatine and collagen, both of which provide strength for your muscles. Studies show that a high dose of glycine intake can cause an increase in growth hormone release. This post-workout boost can help stimulate protein synthesis, build muscle and promote faster recovery.

As a non-essential amino acid produced by the body, glycine synthesises proteins and plays a crucial role in the creation of:

Creatine

Glycine is one of three amino acids that your body uses to make a compound called creatine. Creatine provides your muscles with energy to perform quick, short bursts of activity, such as weightlifting and sprinting. On top of this, when creatine is combined with resistance training, studies show that it increases muscle size, strength and power. Bodybuilders use creatine supplementation to gain both muscle strength and mass.

Collagen

Collagen is a structural protein containing high amounts of glycine. In fact, every third to fourth amino acid in collagen is glycine. As the most abundant protein found in your body, collagen provides strength for your muscles, skin, cartilage, blood, bones and ligaments.

Supplementing with collagen has even been shown to benefit skin health, relieve joint pain and prevent bone loss. As a result, it is crucial that you get enough glycine to support your body’s production of collagen.

Why Do Athletes Use Glycine?

Athletes can gain a competitive edge by supplementing with glycine in the following ways:

Performance

Glycine has been proven to help with muscle gain. Experiments show that taking a single bolus with a high dose (22.5 grams) of glycine causes a 60% surge in growth hormone release from the pituitary gland in under five minutes. This rapid growth hormone boost post-workout helps build muscle and promote recovery whilst stimulating protein synthesis. Even smaller doses of four, eight and twelve grams will increase serum levels of growth hormones.

When it comes to anaerobic performance, glycine has not been studied much. However, a supplemental form of glycine known as glycine-propionyl-L-carnitine has been shown to enhance peak power production and reduce lactate build during repeated, high-intensity sprints when taken 90 minutes pre-workout.

Recovery

Glycine and green tea have been proven to be effective in recovery after injury. The combination may even get you back on the track or field sooner than you had planned. Interestingly, a study was conducted using mice with achilles tendinitis. The mice who were given a glycine and green tea cocktail had greater tissue recovery, more collagen synthesis and lower inflammation.

Therefore, it is clear that the combination of these two supplements produce a faster and more salient remodelling process after injury.

More Benefits Of Glycine

Here is a list of some of the many other benefits of taking glycine supplements:

Improves sleep
Boosts metabolism
Improves heart health
Brain food
Lowers inflammation

To read more about these benefits, take a look at our blog on The Top 7 Benefits Of Glycine Powder.

How Much Glycine Should I Take To Build Muscle?

While technically “non-essential,” the amounts of glycine we synthesise, plus dietary glycine, may fall short of the amount we need for optimal metabolic function. For all of the necessary metabolic functions to occur, we need 15 grams of glycine, however we only produce around 2.5 grams per day. This leaves another 12 grams of glycine intake needed to function at our best. Studies indicate that other sources, like dietary glycine do not meet this need.

This is where our glycine powder at Human Performance Hub comes in. We recommend that you consume 3 grams (approximately 1/2 teaspoon) with water or any other beverage per day or as directed by your health care practitioner.

How Do I Take Glycine?

Glycine is readily available as a dietary supplement in capsule or powder form. If you do not like taking pills, the powder form dissolves easily in water and has a sweet taste.

Fun fact – the name glycine is derived from the Greek word for ‘sweet’ (glykys) because of its sweet taste.

Since glycine is so sweet tasting, it is easy to incorporate into your diet by adding it to:

Coffee and tea
Soups
Oatmeal
Protein shakes
Yogurt
Pudding

Is It Safe To Take Glycine?

As with any supplements, glycine is safe to consume in appropriate amounts. Studies have used up to 90 grams of glycine per day over several weeks without serious side effects. For comparison, the standard dose used in studies is about 3-5 grams per day.

How Much Glycine Should You Take Per Day?

Start with 1 scoop of glycine powder mixed with water and taken after your evening meal. This dosage can then be increased to a maximum of 30g if you do not see any benefit from a single scoop, remember to monitor the effects and response you get from taking the supplement.

Always talk to a qualified practitioner if you need further specific advice for your health.

Glycine Powder at Human Performance Hub

Now that you know how glycine builds muscle, take a look at our extensive range of Glycine Powder supplements at Human Performance Hub.

Whether you’re looking to improve your physical performance by building and strengthening your muscles or you’re simply looking to improve your sleep, we have something for everyone’s needs.

Take a look at our range online today, or get in touch with us for tailored advice.

BUY GLYCINE POWDER

July 6, 2023/by hphstore

Supplementation, Training & Performance

Does Berberine Affect Exercise?

Berberine has a number of health benefits. In fact, it’s been used in traditional Chinese medicine for hundreds of years. But, one of the lesser known uses of berberine is for exercise and performance. In this article, we look at how berberine impacts exercise, in particular how it can help to build muscle and support fat loss.

So, does berberine affect exercise? Berberine doesn’t directly affect exercise but may have an impact on results. For example, berberine helps to increase energy, encourage fat loss and energy storage in the muscles, and helps to reduce muscle damage associated with intense workouts. This is beneficial for those looking to build muscle.

Read on to learn more about the relationship between berberine and exercise with Human Performance Hub.

Does Taking Berberine Impact Exercise?

There’s limited evidence to suggest that berberine directly impacts exercise. It may, however, impact results. Research into the effects of berberine on metabolism, glucose intake and recovery suggests that it increases energy levels. It may also encourage both fat loss and energy storage in the muscles, making it an ideal supplement for bodybuilders.

Studies found that berberine downregulates genes that are responsible for cholesterol absorption into the intestines, preventing fat accumulations (1, 2). It also activates brown fat thermogenesis which can improve energy levels whilst limiting weight gain.

Additionally, berberine may benefit recovery from exercise in that it possesses antioxidant and anti-inflammatory properties. Further to this, berberine may reduce oxidative stress markers, combatting the damage associated with intense workouts.

Does Berberine Affect Muscle Gain?

Berberine has a similar action to insulin, improving glucose uptake into cells. For those looking to build muscle, this boosts energy production, helps to prevent cell breakdown and increases energy storage, all of which are central to building muscle mass.

Does Berberine Affect Testosterone?

Previously, research suggested that berberine could lower testosterone levels in men. However, more recent studies found that berberine does not lower testosterone in men. Although, trials found that berberine does lower testosterone in women that have polycystic ovary syndrome.

Studies are inconsistent on this matter, with some researchers suggesting that the discrepancies between men and women may simply be down to dosage, or has some unknown relation to polycystic ovary syndrome.

Does Berberine Speed Up Metabolism?

Yes, berberine is thought to speed up metabolism and reduce blood glucose. This limits the amount of glucose and lipids that get stored in the body, therefore assisting weight/fat loss.

Should You Take Berberine Before or After a Workout?

It doesn’t matter too much whether you take berberine pre-workout or post-workout, but note that it has a half-life of around 5 hours. The main thing to consider when taking berberine is that it shouldn’t be consumed on an empty stomach as it risks hypoglycemia. As such, it’s best to take it with a meal – most choose to take one serving with breakfast, and a second serving with their evening meal. This also accounts for the 5- hour half-life, allowing you to make the most of the supplement.

How Much Berberine Should I Take

How much berberine you take depends on your goals. But, if you’re looking to build muscle mass, most bodybuilders take around 1-1.5g of berberine per day, divided into 2-3 servings.

Health Benefits of Taking Berberine

Aside from fat loss and metabolic benefits, berberine has a number of other health benefits, including:

Heart Health

Research suggests that berberine may be beneficial in a number of heart health concerns, including heart disease – the number one cause of death worldwide.

According to a review of 16 studies, berberine may:

Lower total cholesterol
Lower LDL (bad) cholesterol
Lower blood triglycerides
Increase HDL (good) cholesterol

Further to this, diabetes, high blood sugar levels, and obesity are also major risk factors for heart disease, all of which seem to be improved with berberine.

Other health benefits of berberine include:

May help to improve symptoms of depression
Shown to have potent antioxidant and anti-inflammatory properties (1, 2, 3)
Reduces the growth of harmful microorganisms, including bacteria, viruses, and fungi (1, 2, 3)
May reduce fat build-up in the liver

Top Quality Berberine at Human Performance Hub

Find top quality berberine supplements at Human Performance Hub. Choose between Berberine Complex Vegetarian Capsules, or Gluco Support Capsules which contain berberine, cinnamon extract, banaba extract and ginseng.

Alternatively, if you’re unsure what you need to achieve your goals, contact us today for tailored advice.

BUY BERBERINE COMPLEX

FAQs

What is Berberine?

Berberine is a bioactive compound found in several different plants. Technically an alkaloid, it has a yellow colour and is also often used as a dye. This supplement has a long history of use in traditional Chinese medicine and is today most commonly used for managing diabetes, cholesterol and high blood pressure.

What are the Side Effects of Berberine?

The potential side effects of taking berberine include:

Diarrhoea
Constipation
Excessive gas
Upset stomach
Hypoglycaemia

Who Should Not Take Berberine?

Adults that take other medication, such as insulin, liver, clotting and pressure medication should consult a doctor before proceeding. Infants, children and breastfeeding or pregnant women should avoid taking the supplement altogether.

July 6, 2023/by hphstore

Mindset, Supplementation

Does Potassium Calm Nerves?

If you’ve ever wondered whether potassium calms anxiety, you’ve come to the right place. In this blog, Human Performance Hub explores whether or not potassium calms nerves and how it works within the body.

So, does potassium calm nerves? Potassium has been shown to calm nerves, anxiety and depression. It does this by regulating a range of hormones produced as a result of stress, like cortisol and adrenaline. Studies have shown that potassium activates neurons involved in positive thoughts and feelings.

Read on to learn more about how potassium helps with nerves and the many more benefits of consuming this mineral.

Can Potassium Help With Nerves?

Yes. Ingesting potassium assists with regulating a variety of hormones in your body, especially those produced as a result of stress, such as cortisol and adrenaline. This helps reduce any feelings of anxiousness or tension that you may be experiencing.

Potassium and Anxiety

A common cause of anxiety is having a poor diet. When you lack a particular vitamin or mineral, your system can be hugely affected. In relation to potassium, low levels can cause mental fatigue, stress and anxiety. The best way to overcome this is to eat a well balanced diet with plenty of natural foods.This can help you overcome your anxiety.

Potassium and Depression

Low potassium levels have also been associated with an increase in mood disturbances and depression. A 2008 study published in the British Journal of Nutrition, examined the relationship between potassium and mood. They found that a high-potassium diet helped to relieve symptoms of depression and tension. These results show that potassium is extremely effective in generally uplifting our mood.

What Is Potassium and How Does It Work in the Body?

Potassium is a mineral that every cell in your body needs. It helps just about everything in your body, including your brain, nerves, kidneys, heart and other organs. As an electrolyte, potassium helps to manage how much water is in your body. It also helps to keep up your body’s electrical system whilst moving nutrients into your cells and taking waste out. Additionally, potassium keeps your body’s sodium levels in check.

Other Health Benefits of Potassium

Potassium is incredibly important because it helps our hearts, kidneys and other organs work normally. Here is a list of the many benefits of potassium:

Increases Brain Function

High potassium levels act as a vasodilator, allowing blood to move more easily through the blood vessels. This blood carries oxygen to the brain, which increases your activity levels and cognitive abilities.

Normalises Blood Pressure

Potassium works to balance blood pressure and counteract the effects sodium has on raising it. This helps to reduce the risk of hypertension and heart disease.

Increases Metabolism

Potassium helps your body extract nutrients from what you eat and helps to break down and process these nutrients. It also plays an important role in synthesising protein and metabolising carbohydrates.

Improves Muscular & Heart Health

A diet that is adequate in potassium helps maintain strong muscles. Potassium helps muscle tissue grow properly and is also involved in the electrical signals sent by muscles. This lets them contract properly.

Potassium is also important for a healthy heart, as its movement in and out of cells helps maintain a regular heartbeat.

Aids Nervous System

Your nerves send messages to various parts of your body. Potassium helps to make the transportation of these signals easier and more efficient. This improved functioning helps your muscles perform better.

Helps Prevent Kidney Stones

Kidney stones are ‘hard stones’ made from calcium in your urine. One form of potassium, potassium citrate, binds up this calcium. This helps prevent crystals from forming that could become kidney stones.

Helps Regulate Serotonin

A study in the journal ‘Nature Neuroscience’ investigated the role of potassium in the regulation of serotonin, the neurotransmitter primarily targeted by antidepressants. The results showed that potassium appears to act as a facilitator in ensuring the brain’s ability to properly utilise serotonin.

Potassium counteracts the thoughts and feelings associated with depression and instead activates neurons involved in positive thoughts and feelings. Without the electrical charge sparked by potassium, neurotransmitters like serotonin cannot be utilised to make us feel better. This explains why even a slight decrease in potassium levels can result in significant feelings of anxiety.

Helps Prevent Osteoporosis

With this condition, bones can become less dense which makes them more likely to break. Foods rich in potassium can slow this down. Potassium does this by cutting down on how much calcium leaves your body in your urine, keeping this calcium around helps to keep bones strong.

Helps Regulate Fluid Balance

The amount of water in your intracellular fluid (water found inside your cells) and extracellular fluid (water found outside your cells in areas such as your blood and spinal fluid) is directly affected by your electrolytes, potassium and sodium. Potassium is the main electrolyte in the intracellular fluid and determines the amount of water inside the cells. Sodium is the main electrolyte in the extracellular fluid and determines the amount of water outside the cells. It’s therefore crucial that you consume the right electrolytes, including potassium.

How Much Potassium Do You Need?

Adults (19 to 64 years) need 3,500mg of potassium a day. You should be able to get all the potassium you need from your daily diet.

Below, we’ll explain what happens if you get too much or too little potassium in your diet:

Too Much (Hyperkalemia)

A healthy individual will naturally pass extra potassium out of the body, so most people don’t actually have to worry about getting too much potassium. However, if something makes it hard for your body to get rid of potassium, it can cause hyperkalemia. Those at risk include people with kidney conditions and those who take certain types of medicines.

Bear in mind that hyperkalemia doesn’t always cause symptoms. It can however make your muscles feel weak or cause nausea.

Too Little (Hypokalemia)

Not enough potassium can make your muscles weak. Common symptoms include cramps, constipation and fatigue. It is possible to have hypokalemia because you don’t get enough potassium from food but it’s more likely to happen with conditions like Crohn’s disease or ulcerative colitis, if you have severe vomiting or diarrhoea.

If you have low potassium, foods are a great natural source. Your doctor may even recommend that you supplement with potassium.

To find out how much potassium is in the fluid part of your blood, the NHS has a potassium test.

Examples of Potassium Rich Foods

Here is a list of foods high in potassium:

Acorn squash
Bananas
Dried fruits (apricots, peaches, prunes, raisins)
Milk
Salmon
Baked potatoes (skin on)
Tuna
Yogurt
Spinach
Avocado
Coconut water
Lentils
Melon
Mushrooms
White beans

Potassium Supplements at Human Performance Hub

Now that you are aware of the many benefits of potassium consumption, take a look at Human Performance Hub’s range of potassium supplements.

From our Electrolyte Hydration Complex formula to our Metabolic Multi Complex vitamins, there is something to suit all individuals. Designs For Health fuel our products and only contain high-quality ingredients, all at a great price.

Get in touch with us today to discuss your specific requirements.

July 6, 2023/by hphstore

Fat Loss & Nutrition

Does Lemon Water Detox Your Liver?

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?

1 HPH Fibre +

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.

2 ATP Lab Glutamed

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.

3 GI Regenerate

GI Regenerate is an all-around sufficient supplement to support and improve your gut health. Fulled by Designs for Health G.I Revive powder.

Alternatively, you can get in touch with us to arrange a consultation.

May 19, 2023/by hphstore

Supplementation

Can I Take L-Carnitine with Coffee?

L-Carnitine is a molecule found in the body, used in numerous bodily processes. It is a combination of two amino acids which, when mixed together, create a single compound. Primarily, this supplement is associated with fat loss and brain function of which there are a number of studies to support this. Recently, however, people have started taking L-Carnitine with coffee to maximise the benefits. In this article, we explore whether or not it’s worth mixing L-Carnitine with coffee and discuss these potential benefits.

So, can I take L-Carnitine with coffee? Yes, you can mix L-Carnitine with coffee. It is often recommended to take with your morning coffee for best results. In fact, some experts recommend this method of consumption as the caffeine, alongside the time of day taken, may increase the benefits of taking L-Carnitine.

Read on to learn more about L-Carnitine coffee, why you should do it, and how to make it. We also go into further detail about the general benefits of taking L-Carnitine supplements.

Can You Mix L-Carnitine with Coffee?

L-Carnitine is naturally found in the body and in some foods, but to really reap the benefits, most people need to supplement their intake of L-Carnitine. Some people choose to mix L-Carnitine with coffee as caffeine can significantly improve the benefits of taking this supplement. This is due to a number of factors:

Most people take their coffee first thing in the morning. When mixing with L-Carnitine, this allows you to leverage the energy provided by both the caffeine and the supplement throughout the day.
L-Carnitine can help to stabilise the energy gained from coffee and may help to reduce the coffee shakes!
L-Carnitine coffee provides energy without needing to eat additional food. When eating this additional food, energy is gained from it, and any surplus is stored for later. With L-Carnitine, the energy comes from stored fat, making it great for weight or fat loss.
Some studies show that L-Carnitine works best when consumed in smaller amounts alongside foodstuff. Mixing it with coffee gives you a bit of supplement with each sip, rather than in one large dose.

When to Take L-Carnitine Coffee

Most people recommend taking L-Carnitine mixed into their morning coffee. This is because one of the key benefits of taking the supplement this way is to boost energy. There’s no point in waiting to take it with lunch or dinner if your primary aim is an energy boost (unless you need a mid-afternoon pick-me-up!).

Furthermore, some people recommend taking L-Carnitine coffee in the morning on an empty stomach. This is to allow the compound to more rapidly digest and activate the benefits sooner.

How to Take L-Carnitine With Coffee

If you want to add L-Carnitine to coffee, simply take your L-carnitine capsule with your morning coffee.

If you’re taking L-Carnitine coffee for exercise purposes, it’s important to take it around an hour before working out. For other benefits, it can be taken at your convenience, although it’s best to have it early in the morning.

Benefits of L-Carnitine

We’ve touched on the benefits of taking L-Carnitine with coffee, but there are a world of other benefits associated with the supplement. These include:

Weight/Fat Loss

Research is divided on the effects of L-Carnitine on weight loss, however, in theory, it supports weight loss by producing energy from existing fat stores. Learn more about this in our blog, What are the Benefits of L-Carnitine? Where we go into more detail about this particular benefit.

Supports Brain Function

We’ve already discussed how L-Carnitine is great for energy production, but it may also be effective in supporting general brain function. Research indicates that the ALCAR form of L-Carnitine may help against age-related mental decline. Additionally, it may support and improve markers of learning.

Furthermore, some studies indicate that taking L-Carnitine daily helps to reverse the decline in brain function in association with brain diseases such as Alzheimer’s. In some cases, it may also protect the brain from cell damage.

Supports Heart Health

Some studies have shown that L-Carnitine may help to reduce blood pressure and support the inflammatory processes associated with heart disease. In fact, one study reported that just 2 g per day resulted in an almost 10-point drop in systolic blood pressure – an important indicator of heart health.

Boosts Exercise Performance

Evidence is mixed in relation to L-Carnitine’s relationship with exercise performance. However, it may benefit the following factors, especially when taken with caffeine:

How Much L-Carnitine Should You Take?

If you’re ever unsure about supplement dosage, consult the instructions on the packaging, or speak with your doctor or functional medicine practitioner. As a rule of thumb, however, experts suggest the following dosages for different forms of L-Carnitine:

Acetyl-L-Carnitine: 0.6-2.5 g per day
L-Carnitine L-Tartrate: 1-4 g per day

L-Carnitine Supplements at Human Performance Hub

At Human Performance Hub, we aim to empower people with knowledge, personalised services, and quality supplements to make informed decisions to improve their health.

We stock a range of L-Carnitine supplements to help support your goals. Choose from

Carnitine Complex Vegetarian Capsules.