Supplementation



Chlorella, a nutrient-packed algae similar to spirulina, offers a range of health benefits that can enhance your overall well-being. High in protein, B vitamins, magnesium, and zinc, chlorella tablets are known for their detoxifying properties, aiding in the removal of heavy metals like lead, cadmium, and mercury from the body.

Additionally, chlorella can support weight loss by boosting metabolism, strengthening the immune system by reducing toxicity and inflammation, and providing a natural energy boost with its rich B vitamin content. Explore chlorella’s transformative effects and discover its potential for your health and vitality.

Unveiling Chlorella: The Superfood Algae

Exploring the Origins of Chlorella

Chlorella is a single-celled green alga that thrives in freshwater. The superfood first gained attention in the 1940s when scientists began researching its potential as a food source due to its high nutritional content and rapid growth rate. Originating from the waters of East Asia, chlorella is harvested predominantly in Japan, Korea, and Taiwan. Over the decades, it has gained a reputation as a powerful supplement thanks to its dense concentration of chlorophyll, which is responsible for its rich green colour. The process of turning chlorella into a consumable form involves drying and crushing it into a powder or pressing it into tablets. This form makes it accessible for people worldwide to incorporate into their diets and benefit from its array of health-promoting properties.

Why Chlorella is Considered a Superfood

Chlorella earns its superfood status due to its exceptional nutrient profile. It’s a powerhouse of essential nutrients, including a high protein concentration— about 50-60% of its weight. This protein is complete, containing all nine essential amino acids. Chlorella is also rich in omega-3 fatty acids, antioxidants, and a wealth of vitamins and minerals such as vitamin B12, iron, and vitamin C. The algae’s high levels of chlorophyll are known for detoxification, helping to cleanse the body of harmful contaminants. Its binding properties to heavy metals assist in their removal, which is crucial for optimal health. Additionally, chlorella contains fibres and other compounds that can support digestive health. Together, these benefits position chlorella as a supplement and a crucial component of a health-conscious individual’s diet.

Health-Boosting Benefits of Chlorella

Detoxification: The Power of Chlorella

Chlorella’s ability to detoxify the body is one of its most valued health benefits. It acts as a natural chelator, helping to bind and remove heavy metals such as lead, cadmium, and mercury from the body. These metals can accumulate over time due to environmental exposure and pose serious health risks. The high levels of chlorophyll in chlorella are believed to enhance this detoxifying action. Furthermore, chlorella supports the liver, a vital organ for detoxification processes, thus promoting overall bodily cleansing. Its detoxifying effects are not just limited to heavy metals; chlorella also aids in breaking down persistent biochemical toxins, such as dioxin, and supports the elimination of other pollutants from the body. Regular consumption of chlorella can lead to improved liver function, a stronger immune system, and a healthier, more resilient body.

Chlorella’s Role in Fat Loss and Metabolism

Chlorella can be a helpful ally in the battle against excess weight. Its role in enhancing metabolism is twofold. Firstly, it helps detoxify the body, which can remove the toxins that often contribute to a sluggish metabolism. A cleaner internal environment allows the body’s metabolic processes to run more efficiently. Secondly, chlorella’s rich protein content and the presence of other nutrients support lean muscle mass, which is essential for a healthy metabolism. Muscle tissue burns more calories than fat, even at rest, so maintaining muscle is key to losing weight and preventing weight gain. Additionally, the algae’s fiber content promotes a feeling of fullness, potentially reducing calorie intake during meals. With its natural, nutrient-dense composition, chlorella offers a sustainable way to support fat loss and metabolic health without the use of harsh stimulants or restrictive dieting.

How Chlorella Boosts Your Immune System

Chlorella significantly impacts the immune system. Its detoxifying properties play a crucial role in immune health by reducing the body’s toxic load, which can otherwise compromise immune function. The removal of toxins allows the immune system to operate more effectively. Additionally, chlorella contains a unique compound known as chlorella growth factor (CGF), which has been shown to stimulate tissue repair and support immune cell production.

The algae’s high nutrient content, including vitamin C and other antioxidants, helps protect cells from oxidative stress and inflammation, which are known to affect the immune system adversely. By supporting cellular health and reducing inflammation, chlorella aids in maintaining a robust and responsive immune system. Regular consumption of chlorella can help keep the immune system strong and resilient against infections and diseases.

Chlorella: The Energy Supplier

Chlorella’s role as an energy supplier is largely attributed to its high levels of B vitamins, which are vital for energy production in the body. B vitamins help convert dietary energy into ATP (adenosine triphosphate), the form of energy that cells use. A deficiency in any of the B vitamins can lead to reduced energy production and feelings of fatigue.

Moreover, chlorella’s iron content is essential for the formation of hemoglobin, which transports oxygen in the blood. Adequate oxygen levels are crucial for energy and endurance. The magnesium found in chlorella is another key mineral that supports energy metabolism and muscle function.

For those who lead active lifestyles or require a natural boost in their day, chlorella can be a valuable supplement. It supports sustained energy levels without the crash associated with caffeinated products, promoting alertness and vitality throughout the day.

Choosing Chlorenergy: Your Trusted Chlorella Source

Why Chlorenergy Stands Out

Chlorenergy distinguishes itself in the market with its commitment to quality and purity. When choosing a chlorella supplement, the source and manufacturing process are critical factors that determine the product’s efficacy. Chlorenergy ensures that its chlorella is cultivated in tightly controlled environments to avoid contamination and to maintain the algae’s potent nutritional value. Furthermore, Chlorenergy utilises advanced processing techniques that break down the chlorella cell walls without the use of heat or chemicals, thereby preserving the nutrients and ensuring that they are readily available for absorption by the body.

The attention to quality extends to the packaging of Chlorenergy tablets, which are designed to protect the chlorella from oxidation and ensure its freshness. With Chlorenergy, consumers receive a product that not only meets but exceeds standards for supplement purity, potency, and bioavailability, making it a superior choice for those looking to incorporate chlorella into their health regimen.

How Chlorenergy Enhances Your Health Regimen

Incorporating Chlorenergy into your health regimen can lead to noticeable improvements in your overall well-being. As a high-quality source of chlorella, Chlorenergy provides a concentrated dose of the essential nutrients needed for daily function. Its detoxifying effects can help rid your body of unwanted toxins, potentially leading to increased energy levels and a more effective immune system.

By supporting fat loss and promoting healthy metabolism, Chlorenergy can be an important factor in achieving and maintaining a healthy weight for those engaged in fitness or strength training; the protein and amino acids in Chlorenergy support muscle recovery and growth. The supplement’s vitamins and minerals are integral to numerous bodily functions, from maintaining healthy skin and vision to supporting brain health and cognitive function.

Chlorenergy is more than just a supplement; it’s a comprehensive addition to a health-focused lifestyle designed to enhance your body’s natural vitality.

In researching and writing this piece, numerous resources were consulted. To support the understanding of our readers, we provide references and encourage you to explore these links for further reading:

  1. What is Chlorella?

  2. Benefits of Chlorella

  3. Chlorella: Superfood with Detoxifying Benefits

  4. The Role of Chlorella in Weight Loss

  5. Influence of Chlorella on Immune Function

Our official website provides detailed information about our product, Chlorenergy Chlorella tablets, as well as the story behind our brand. We encourage you to visit Human Performance Hub for more information.

featured supplement chlorella Human Performance Hub

Thank you for reading this article. We hope that it has provided you with the information you need to make an informed decision about incorporating chlorella into your health regimen.

This article was provided by Roan Heming, brand owner of Chlorenergy from Human Performance Hub. As always, feel free to reach out to us with any questions or concerns. Our goal is to provide you with the most up-to-date, reliable, and comprehensive information about the products we offer. Your health and wellness are our top priority.

brain food

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. 

But beware, not getting enough omega-3 is linked to cognitive impairments and depression

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

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.

chlorella

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 & mineralsChlorella 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.

Other Potential Benefits 

Some other possible benefits of chlorella include:

  • Promotes eye health – Chlorella contains lutein and zeaxanthin, two carotenoids that protect the eye and lower the risk of macular degeneration. 
  • Supports liver health – Chlorella supplements have been shown to improve markers of liver health in people with liver disease.
  • Improved digestion – Lots of research claims that chlorella eases digestion and reduces bloating.
  • Relieves PMS – Anecdotal evidence says that chlorella can relieve symptoms of premenstrual syndrome (PMS).

Please bear in mind that there’s little research to support these claims. 

How To Supplement With Chlorella

 

featured supplement chlorella Human Performance Hub

 

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

Take a look at our Chlorenergy products or get in touch with us to find out more. 

Chlorella FAQs

What Does Chlorella Do To The Brain? 

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. 

Key differences: 

Chlorella  Spirulina 
Freshwater algae  Saltwater algae 
Higher levels of omega-3 fatty acids  Higher in protein 
Higher in vitamin A, iron and magnesium  Contains more copper

When it comes to sport, injuries can sometimes be a part of the game. However, nobody likes to be side-lined for longer than necessary. Fortunately, certain foods and vitamins can help reduce the amount of time your body needs to recover from a sports injury. In this article, Human Performance Hub explores some of the best vitamins for healing muscle tears. So, which vitamins actually help with muscle tears? 

 

Some of the most important vitamins, minerals and nutrients for muscle tears include:

Vitamins

  • Vitamin C, Vitamin D

Minerals 

  • Magnesium, Calcium rich foods 

Nutrients 

  • Protein, Fibre, Omega-3 fatty acids, Zinc, Creatine

 

Keep reading to learn more about the types of vitamins that help muscle tears and examples of foods that contain them. 

Types of Vitamins That Help Muscle Tears 

As most of us know, the repairing of bones and soft tissues is a very complex process that our bodies need a vast amount of energy, minerals and vitamins to be able to carry out effectively. Whilst your food regime alone is not enough to heal muscle tears, it can certainly help in speeding up the process. So, which vitamins are best? 

Protein 

Protein is an important building block for many tissues in your body, including muscle. After a sports injury, the injured body part is often immobilised. This generally leads to a decline in strength and muscle mass. However, getting enough protein can help minimise this loss. Consequently, a protein-rich food regime may help prevent inflammation from getting too bad and slowing down your recovery. 

Examples of protein-rich foods include: 

  • Red meats (beef, lamb, deer, wild boar etc) 
  • Almonds
  • Broccoli
  • Chicken
  • Fish 
  • Eggs

According to experts, eating a protein-rich snack before bed may also enhance your body’s muscle-building process while you sleep. 

At Human Performance Hub, we offer a range of quality protein powder supplements to help repair tissue. 

In particular, we are proud to stock different flavours of Bone Broth Protein Powder. This great-tasting, dairy-free protein powder is ideal for those looking to boost their protein intake to build muscle and aid recovery. 

Magnesium 

Magnesium acts as a nervous system and muscle relaxant and is responsible for helping us to fight fatigue and regulating our mood. It’s also involved in over 300 chemical processes in the body including; nerve function, blood pressure regulation, bone health, hormonal interaction and the synthesis of proteins and fats. It is also key when it comes to your muscle’s ability to contract and relax which makes it a great mineral to help with torn muscles. 

 

Examples of magnesium-rich foods include: 

 

  • Spinach
  • Dark chocolate
  • Avocado
  • Figs
  • Pumpkin seeds

 

At Human Performance Hub, we stock Magnesium L-Threonate Vegetarian Capsules. These vital minerals aid performance, help calm the nervous system and help you sleep. According to research, magnesium Threonate is also hugely beneficial for cognitive function and memory. 

Fibre-Rich Foods

During recovery from an injury, there’s a good chance you’ll have limited use of the injured body part. When you move less, you use less energy throughout the day. To help manage your weight whilst you’re recovering, you’ll likely want to eat a little differently. One way to reduce your calorie intake without feeling hungry is to eat food rich in fibre. 

Along with the protein-rich foods mentioned above, this will help you eat less without feeling deprived. This is because foods rich in fibre help promote feelings of fullness after meals. On top of this, fibre-rich foods also tend to be high in several other vitamins essential for your recovery, including vitamin C, magnesium and zinc

Some examples of foods rich in fibre include:

  • Fruits (bananas, strawberries, pears) 
  • Vegetables (sweet potatoes, avocados) 
  • Legumes

Take a look at our Fibre + & Apple Pectin Powder at Human Performance Hub if you’re struggling to get adequate fibre from your diet. This product is particularly suitable for people looking to avoid grains whilst getting fibre. 

Vitamin C

Vitamin C helps your body make collagen, a type of protein which helps maintain the integrity of your bones, muscles, skin and tendons. It is also important for wound healing. Therefore, getting enough vitamin C is a great way to help your body rebuild tissue after an injury. Some of the foods highest in vitamin C are citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango, and papaya.

Whilst research is mixed on whether vitamin C supplementation can actually improve athletic performance or speed recovery, individuals who are unable to consume enough vitamin C should consider taking supplements. 

To find out more, take a look at our range of vitamin C supplements at Human Performance Hub or read our article, ‘The Amazing Benefits of Vitamin C’

Omega-3 Fatty Acids

After an injury, the first phase of healing always involves some inflammation. This inflammatory response is beneficial and needed for proper healing. But, if this inflammation remains too high for too long, it may slow down your recovery. One way to prevent this is to eat enough omega-3 fats. These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties. 

Some studies show that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilisation and promote recovery from concussions. Omega 3 also helps to prevent and manage heart disease. 

At Human Performance Hub, our Omega 3 Ultra Softgel Capsules provide 600 mg of eicosapentaenoic acid (EPA) and 400 mg of dexahexapentaeonic acid (DHA) in each 2-softgel serving. This product is perfect for individuals seeking a high-potency omega-3 product. 

To find out more,  take a look at our insightful article, ‘How Much Omega 3 Should an Athlete Take?’

Zinc 

Every single tissue in our body contains zinc, which is why it is such an important mineral when it comes to muscle tears. Zinc helps support the metabolism of proteins that your body needs to rebuild the injured area. 

On top of this, zinc:

  • Helps promote wound healing 
  • Reduces inflammation 
  • Stabilises protein structures 
  • Helps regulate hormone levels 

Eating zinc-rich foods may help you recover from an injury more effectively. Foods rich in zinc include: 

  • Oysters 
  • Red meat
  • Free range organic chicken
  • Chickpeas
  • Cocoa powder
  • Cashews
  • Mushrooms
  • Spinach

Our zinc complex for male health can be taken before training to improve how your brain and nerves send signals to contract muscles. Zinc has also been shown to support healthy skin, metabolism, reproduction and blood sugar levels. 

Take a look at our zinc supplements to find out more! 

Calcium-Rich Foods & Vitamin D

Calcium is involved in muscle contractions and nerve signalling, which is why it is so important that you get enough of it at all times, not just when you are recovering from an injury. Examples of calcium-rich foods include dairy products, leafy greens, seaweed and almonds. Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Alongside calcium, it plays a crucial role in recovery from a bone injury. 

Studies also show that getting enough vitamin D may increase the changes of a good recovery after surgery. For example, a good vitamin D status can enhance strength recovery following an anterior cruciate ligament (ACL) surgery.

As a vitamin that is often deficient in most individuals, you may want to take a look at our vitamin D supplementation on offer at Human Performance Hub

Creatine 

Creatine helps your body produce energy during heavy lifting or intense exercise. Whilst it is most commonly used to increase muscle mass and performance, it can also help you recover from an injury. An older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilisation period more than a placebo. 

As one of the most-studied and safest supplements around, creatine may be worth trying. Take a look at our creatine supplements at Human Performance Hub

Final Thoughts 

When you are recovering from a sports injury such as a muscle tear, many elements come into play. While not all of them are under your influence, you do have some control over the vitamins, minerals and nutrients you provide your body. Therefore, regularly consuming the foods and supplements mentioned in this article is a great way to speed up your recovery. 

To find out more about the health and fitness services we offer, take a look at our sports nutrition program, blood testing and full body composition analysis at Human Health Hub. 

Remember, if you are considering supplements, it’s always a good idea to talk with your doctor before adding any to your daily regime. 

Vitamins & Supplements At Human Performance Hub 

At Human Performance Hub, our mission is to empower people with knowledge, personalised services, and quality supplements in order to make informed decisions to improve their health. 

 

We stock an extensive range of vitamins, many of which are mentioned in this article. From vitamin C, zinc and omega-3, we supply a range of vitamins that can aid with muscle tears. 

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

In this article, Human Performance Hub deep dives into L-carnitine’s effect on testosterone levels. We’ll cover L-carnitine, how it affects testosterone and the benefits of increased testosterone levels. So, let’s get right into it. Does L-carnitine actually boost testosterone levels? 

Yes. L-carnitine is a supplement that has been gaining traction in the fitness community for its potential to increase testosterone levels. This amino acid helps the body produce energy, which means it also plays an important role in metabolism and weight loss. Please bear in mind however that more research is required surrounding the connection between L-carnitine and testosterone. This is because most of the research carried out so far focuses on animals (rats in particular). 

Keep reading to learn more about how L-carnitine affects testosterone levels.  

 

Does L-Carnitine Boost Testosterone Levels? 

Yes, for low testosterone, research suggests that the amino acid L-carnitine encourages testosterone production, improves testicular function and makes existing testosterone more active. In fact, L-carnitine plays key roles in energy generation and improving blood flow, with major benefits for men’s health. 

Propionyl L-carnitine is an amino acid naturally produced in the body. This particular amino acid is essential for the delivery of fatty acids to the mitochondria that fuel energy production in each cell. Whilst there are several types of carnitine, propionyl L-carnitine is the amino acid that boosts production of nitric oxide, which directly parallels increasing testosterone levels. Nitric oxide and testosterone are inextricably linked, higher nitric oxide leads to better testosterone synthesis in a male’s testes. 

Unfortunately, an inevitable consequence of ageing is a rapid decline in our cellular energy level. Generally speaking, this often manifests as a sense of overall fatigue, depression and loss of libido. However, taking L-carnitine leads to better carnitine levels within tissues. L-carnitine is responsible for fuelling energy production at the cellular level, whilst enhancing testosterone formation. 

Studies Supporting The Claims 

Scientific research has started to explore the potential benefits of acetyl L-carnitine for increasing testosterone production. In fact, a study found that men with low testosterone levels who were supplemented with acetyl L-carnitine experienced a 15% increase in testosterone levels. On top of this, acetyl L-carnitine has been shown to improve sperm count and motility in men with fertility issues. It may also enhance exercise performance, which can indirectly lead to higher testosterone levels. 

How Does L-Carnitine Boost Testosterone Levels?

L-carnitine encourages optimal testosterone levels in a number of ways, including: 

Testosterone Production 

It appears to directly stimulate production of testosterone. A recent study showed that serum levels of carnitine were independently associated with free testosterone contractions in men. Consequently, lower levels of carnitine translated into lower testosterone. 

Depression 

L-carnitine relieves depression, which in turn lowers testosterone levels. Interestingly, both testosterone and L-carnitine lead to equal improvements in mood and energy in a 2004 Italian study

Hormone Levels 

Research indicates that L-carnitine can help restore luteinizing hormone, which in men is a hormone that controls testosterone production. Testosterone is made in Leydig cells in the testes, and carnitine exerts a protective effect on the cells of the testes. The function of the testes depends on sexual hormones such as follicle-stimulating hormone (FSH), luteinizing hormone and testosterone. 

Studies have found that in subjects with depressed testicular function, supplementation with L-carnitine enhances the recovery of serum sex hormone levels including luteinizing hormone, with resulting benefits to testosterone production, sperm count, and sperm motility.

Androgen Receptors 

L-carnitine improves the number of androgen receptors and their sensitivity to testosterone. Active receptors are necessary to receive and bind testosterone and for the hormone to carry out all of its normal functions. For testosterone to exert any effect on the body, it must first bind to an androgen receptor inside a cell. The attaching of testosterone to its receptors ‘switches on its actions’. In fact, studies have shown that taking 2,000mg daily of an L-carnitine supplement can boost male androgen receptors within 3 weeks. 

According to the Italian study mentioned already, L-carnitine supplements can work as effectively as testosterone for male vitality and libido. Taking L-carnitine as propionyl-L carnitine at 2,000mg/day and L-carnitine 2,000mg/day, improved testosterone-related functions including erectile capacity, modestly exceeding the benefit seen with oral dosing of testosterone itself. 

To learn more about L-carnitine, take a look at our insightful article, ‘The Benefits of L-Carnitine’

How To Use L-Carnitine for Testosterone Boosting?

Acetyl L-carnitine is known for its ability to boost testosterone levels, however further research is needed to confirm its effectiveness in this area. 

Here are some of our top tips for taking L-carnitine to boost testosterone:

  • Consult with a healthcare professional or supplement expert – Before taking any supplements, it’s always best to consult with a healthcare professional or supplement expert. 
  • Take with food – Acetyl L-carnitine is best taken with food to help improve absorption. For more information, take a look at our article, ‘Can I Take L-Carnitine With Coffee?’
  • Determine appropriate dosage – There is no standardised dosage for L-carnitine. The appropriate dosage may vary based on factors such as age, weight and overall health. It’s best to start with a low dose and gradually increase as needed. 
  • Combine with other supplements – Some supplements such as zinc and magnesium can help enhance the potential testosterone boosting effects of acetyl L-carnitine. 
  • Patience – Remember to remain patient whilst you are waiting to see results. It may take several weeks or even months of consistent use to see any potential benefits from acetyl. Monitor any changes in your body and overall health. 

Understanding L-Carnitine

L-carnitine is a molecule found in the body that is used in numerous bodily processes. It is a combination of two amino acids (Lysine and Methionine) which, when mixed together, create a single compound. L-carnitine plays an important role in the production of energy by transporting fatty acids into your cell’s mitochondria. In turn, the mitochondria act as engines within your cells, burning these fats to create stable energy. 

What Is Testosterone?

Generally speaking, as men age, their testosterone levels naturally decline, leading to a variety of health issues such as decreased libido and muscle mass. Testosterone is an essential hormone for male health, responsible for bone density, sexual function and muscle growth. Whilst there are many ways to boost testosterone levels, acetyl L-carnitine has proven to be successful in boosting men’s testosterone levels. Despite this, it’s important to talk to a healthcare professional before starting any supplement regimen. 

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. 

If you’re unsure what you’re looking for, please don’t hesitate to get in touch with our experts for more advice on health supplementation. 

L-Carnitine FAQs 

What Are The Different Types of L-Carnitine? 

L-carnitine is the standard biologically active form of carnitine found in your body, foods and most supplements. Here are the different types of carnitine:

  • D-carnitine – This inactive form has been shown to reduce blood levels of carnitine and increase fat buildup, leading to liver inflammation and oxidative stress. 
  • Acetyl L-carnitine – Often referred to as ALCAR, this is probably the most effective form for your brain. Take a look at our quality Acetyl L Carnitine UK Vegetarian Capsules at Human Performance Hub.
  • Propionyl L-carnitine – This form is well suited for circulatory issues, such as peripheral vascular disease and high blood pressure. According to older research, it also boosts the production of nitric oxide, which improves blood flow. 
  • L-carnitine l-tartrate – This is commonly added to sports supplements due to its rapid absorption rate. It also aids muscle soreness and recovery in exercise. 

Generally, acetyl L-carnitine and L-carnitine tend to be the most effective for general use however, you should always pick the form that suits your personal needs. 

 

What Is The Difference Between L-Carnitine and ALCAR? 

The different chemistry of carnitine means that it has different effects on the body. L-carnitine is good for fat loss and exercise performance whereas ALCAR is good for brain and cognitive health. 

 

How Much L-Carnitine Should You Take? 

If you are ever unsure about how much L-carnitine to take, consult the instructions on the packaging or speak with your doctor ro functional medicine practitioner. However, as a rule of thumb, most experts suggests 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

 

What Other Benefits Does L-Carnitine Offer?

On top of boosting testosterone levels, there are a number of other benefits associated with the supplement, including:

  • Brain Function – L-carnitine is effective in supporting general brain function. Research suggests that the ALCAR form of L-carnitine may help against age-related mental decline
  • Weight/Fat Loss – Whilst research is divided surrounding the effects of L-carnitine on weight loss, in theory, it supports weight loss by producing energy from existing fat stores. 
  • Exercise Performance – Again, whilst evidence is mixed in relation to L-carnitine’s relationship with exercise performance, it may benefit recovery, stamina, muscle soreness and red blood cell performance

Heart Health – Some studies indicate that L-carnitine may help to reduce blood pressure and support the inflammatory process associated with heart disease.

Taurine is an essential amino acid produced in your body. It is crucial in energy production, making it an ideal supplement for working out. But only a few people know if it helps with the production of testosterone. Our experts here at Human Performance Hub have put together this blog to tell you the benefits of taking taurine. But first things first, does taurine give you testosterone? 

Taurine does give you testosterone, which can help you to build muscle strength. As testosterone is used to maintain bone density, muscle mass and muscle strength, taking taurine can help protect the production of testosterone molecules from oxidative stress. 

Learn more about how taurine gives you testosterone with Human Performance Hub. 

How Does Taurine Give You Testosterone? 

Taurine gives you testosterone by regulating the release from the hypothalamus and pituitary gland. Taurine can also act directly on the Leydig cells of the testis in men to increase testosterone production. Further research has shown that taurine can increase testosterone synthesis when present in the interstitial cells.

Taurine in women helps to regulate estrogen metabolism and detoxification by raising the levels of testosterone in the body and enhancing production in androgen receptors. The recommended dose of taurine ranges from three to five grams, depending on the activity level, for healthy function in the body. 

Why Do People Take Taurine? 

Taurine has essential functions in the heart and brain. It can regulate blood pressure, control calcium levels in your cells, support the function of the immune system and maintain hydration balance in your cells. As well as increasing your testosterone levels, taurine benefits your body with antioxidant and anti-inflammatory properties. 

How Do I Take Taurine? 

Your body naturally produces taurine, but it’s not the optimal amount your body needs. Taurine can be found in certain foods or taken as a supplement. The dietary sources of taurine are: 

  • Beef
  • Pork 
  • Shellfish 
  • Dark Meat Poultry 
  • Small Amounts Of Dairy

Here at Human Performance Hub, we provide high-quality Taurine supplements that provide 1g of pure taurine capsule.. We advise taking one capsule per day to start with, but you can increase it to three. 

 

Other Benefits Of Taurine

Some other benefits of taking taurine include:

1.  Lowers Stress Levels 

Taurine can help to lower your stress levels. It’s an amino acid that increases glycine and GABA to calm the brain and ease anxiety. Studies have shown that taurine has antidepressant effects and can improve learning ability and memory. Taurine has also been shown to protect the brain by reducing the harmful effects of excess glutamate. 

2. Protects Cardiovascular Health

Studies have shown that taurine has anti-inflammatory effects and blood pressure regulation. At high levels, taurine has been shown to protect the heart from coronary heart disease. Taurine can also help those suffering from heart disease exercise more and promote a healthier lifestyle. 

3. Supports Brain Function 

Taurine has been found to protect the brain and support its overall function. As your taurine levels decrease with age, taking a supplement can increase your long-term memory and fend off neurodegenerative conditions. Some studies have found that taurine can reduce the symptoms of Alzheimer’s and improve overall memory. 

4. Enhances Performance And Recovery 

As taurine is an essential amino acid, research has shown that taurine can increase muscle recovery after a workout and reduce soreness. Taurine has also been found to improve performance during a workout by improving anaerobic and aerobic metabolism. 

5.  Improves Fat Burning 

Evidence has shown that taurine can increase lipid metabolism during exercise, which leads to fat burn. This is ideal for athletes trying to maintain a lean physique and reduce the fatigue felt during exercise. Taurine also removes waste products that lead to fatigue and muscle burn and protects muscles from oxidative stress. 

 

Taurine Supplements At Human Performance Hub

Human Performance Hub offers high-quality taurine supplements to benefit your health. Whether you’re looking to increase your testosterone or improve your performance, our taurine supplements are the ideal solution. 

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

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. 

Human Performance Hub Glycine Powder

 

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

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.

 

Human Performance Hub Glycine Powder

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.

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

Human Performance Hub Berberine Complex

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.

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

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

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.