Tag Archive for: immune system

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Boost Your Immunity with Protein: Why Athletes Need Bone Broth Protein

Protein isn’t just about muscle gains. While athletes often emphasise protein for building strength and enhancing recovery, many overlook its crucial role in supporting the immune system—especially during periods of intense training or stress.

Protein and Immunity: What Does the Research Say?

Scientific evidence strongly supports the critical role protein plays in maintaining immune function. According to a seminal paper published in the Journal of the International Society of Sports Nutrition (Jäger et al., 2017), athletes should consume at least 1.6 grams of protein per kilogram of body weight daily to sustain performance and immune health. However, research published in Frontiers in Nutrition (Witard et al., 2019) suggests that higher intakes—up to 2.2 grams per kilogram per day—can provide additional immunity support, particularly under conditions of calorie restriction or elevated stress.

Why Higher Protein Matters During Stressful Periods

Training intensely, frequent travel, stress from academic or professional commitments, and calorie deficits all place your body under significant strain. Increasing your protein intake during these periods can enhance your body’s resilience. A study from the European Journal of Applied Physiology (Gleeson & Bishop, 2000) highlighted that low-protein diets—even when calorie and carbohydrate levels are matched—do not deliver the same immune-supportive benefits seen in higher-protein diets.

In practical terms, if you’re experiencing a scratchy throat, fatigue, or general malaise during intense training phases, it could indicate your protein intake is insufficient for your immune demands. Adding an extra high-quality protein source, like our HPH Paleo Beef Bone Broth Protein, can make a significant difference.

Maximising Immune Response Through Protein

Adequate protein intake has been shown to positively impact the lymphatic profile—crucial for immune surveillance and response (Walsh et al., 2011). By consuming protein strategically, especially post-exercise or before sleep, you can maximise these immune-enhancing benefits.

Practical Steps for Coaches and Athletes

Monitoring athletes for signs of immune stress is vital. Tools like the Jackson questionnaire offer a cost-effective method for community screening, helping identify athletes who regularly miss training sessions or competitions due to illness.

For a deeper dive, laboratory testing—particularly a complete blood count (CBC)—can pinpoint underlying immune issues. CBC tests measure leukocytes, neutrophils, lymphocytes, and secretory immunoglobulin A (sIgA), distinguishing between healthy athletes and those at risk of overtraining (Gleeson et al., 2017).

Here are my actionable recommendations:

  • Aim for a minimum protein intake of 1.6g/kg/day.
  • Increase up to 2.2g/kg/day during intense training or stressful periods.
  • Supplement strategically—consider an extra shake of our nutrient-rich HPH Paleo Beef Bone Broth Protein during the day or pre-bedtime.
  • Monitor your athletes consistently, utilising tools like the Jackson questionnaire and CBC lab tests for proactive management.

Conclusion

Prioritising protein is not just about muscle—it’s fundamental to a robust immune system, ensuring peak performance and sustained health. Take control of your nutrition today and explore the superior quality and immune-supportive properties of our HPH Paleo Beef Bone Broth Protein.

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References:

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Human Peformance Hub And L Glutamine
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5 L-Glutamine Benefits for Your Gut, Brain, Muscles and More

  1. If you think L-glutamine is only for athletes, think again. Indeed, L-glutamine powder and supplements have long been promoted in the fitness industry because they help to build healthy and lean bodies. Yet, L-glutamine is possibly one of the most vital but underrated supplements for everyone. This powerful amino acid provides many essential health benefits for gut and brain health, immune function, and more. 

    So, what are the benefits of L-glutamine? L-glutamine powders and supplements offer a number of health benefits for everyone, not just athletes. These include, but are not limited to:

    • Promotes a healthy gut
    • Boosts the immune system
    • Stabilises blood sugar
    • Reduces the symptoms of stress
    • Boosts muscle recovery

    Top 5 Benefits of L-Glutamine

    L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. Your body requires a lot of L-glutamine, therefore, supplementing with L-glutamine powder is an excellent way to ensure that your body gets enough to provide the following benefits. 

    1. L-glutamine Promotes a Healthy Gut  

    Hippocrates declared over 2000 years ago that “all disease begins in the gut”. Today we know even more about the gut-health connection and how your gut impacts your health in many ways. 

    L-glutamine is the primary fuel source for the intestinal mucosa, making it a fantastic supplement to support the intestinal lining’s health and integrity. It also helps to seal and maintain the gut lining. Decreasing intestinal permeability helps heal leaky gut, a condition that can cause autoimmune diseases and other serious health issues.

    Because L-glutamine supports gastrointestinal health, it’s also known to relieve excess bloating and could help you banish that post-cheat day bloat! 

    L-glutamine is crucial for a healthy gut; it’s my top go-to supplement for any gut repair protocol. I recommend the HPH GI Regenerate Powder as an all-around supplement to support and improve your gut health.

    2. L-glutamine Boosts the Immune System

    L-glutamine plays a vital role in gut health. It also directly benefits the immune system since about 60 to 80% of the immune system lives in the gut. 

    Intense training sessions, illness and general lack of wellbeing places the body under a great deal of stress that naturally suppresses the immune system. However, supplementing with L-glutamine powder provides the body’s immune system with an immediate fuel source to keep functioning optimally.

    3. L-glutamine Helps to Stabilise Blood Sugar 

    When you experience a craving for carbohydrates, your brain usually wants sugar or glucose. L-glutamine works as a healthy alternative to sugar as it fuels similar brain receptors.

    L-glutamine helps suppress insulin levels and stabilise blood glucose benefits, which benefits people with diabetes and those with sugar and carb cravings. Lowering cravings for sugar and processed carbs, and by extension, eating less of them helps control blood sugars and inflammation that would slow down your recovery.

    So if you find yourself reaching for a late-night cookie when you know you shouldn’t, consider taking L-glutamine instead, and the sugar craving will soon pass. 

    Tip:

    Here’s my favourite for sugar cravings: Mix 1 heaped tablespoon of L-glutamine powder with 50 ml of heavy organic cream or coconut cream. Drink or spoon it as a dessert, mixing in a handful of fresh raspberries or blueberries – delicious!

    4. L-glutamine Helps Reduce Symptoms of Stress

    In part, L-glutamine is used by the brain to build and balance the neurotransmitter GABA. There is growing evidence that L-glutamine and GABA play a significant role in mood and anxiety disorders. 

    Over time, chronic stress can cause serious health problems. For example, chronic stress can suppress your immune system leaving you vulnerable to infections and other illnesses and inhibiting your body’s ability to repair itself and absorb vital nutrients. However, L-glutamine is known as the “calming amino acid” for its effectiveness in reducing stress-related anxiety symptoms.

    Increasing L-glutamine levels may also reduce symptoms of stress-related IBS. When the body is stressed, it releases the hormone cortisol, which can lower L-glutamine levels stored in the muscle tissue. 

    5. L-glutamine Boosts Muscle Recovery

    Your body needs lots of protein and amino acids to help your muscles recover after a workout. L-glutamine is the perfect post-workout supplement as it boosts muscle recovery by increasing protein intake to build muscle, up-regulate the immune system, and improve the gut to help lean out and build muscle. 

    Heavy workout sessions can deplete your glutamine levels and, due to the stress placed on your body after working out, your muscles and tendons need significant amounts of glutamine. Supplementing with L-glutamine post-workout hydrates your muscles and triggers a boost in growth hormone. More growth hormone helps your body synthesise protein to build muscle, reduce recovery time, and mobilise fat from storage to make it available for energy. 

    Supplementing with just 80g of L-glutamine throughout the day provides a protein intake equivalent to 400g of meat!

    How Much L-Glutamine to Take Per Day

    If you’re new to L-glutamine, I recommend starting with a 10g serving in the evening between your evening meal and going to bed. This should be taken with Magnesium Bisglycinate. After a while, you can then increase your intake with another 10g in the morning, mixed with lime, salt and water. Eventually, you should be able to increase your intake to 8 X 10g servings of L-glutamine per day.

    Takeaway 

    L-glutamine powder may traditionally be used to burn fat and build muscle, but evidence shows that there are far wider benefits. This amino acid promotes gut and brain health, boosts immunity and athletic performance, and improves your overall health.

    You may also want to consider L-glutamine powder if you have symptoms like anxiety, sugar or alcohol cravings, a poor immune system, low muscle mass, poor wound healing, or slow recovery after workouts. 

    Human Performance Hub recommends these pharmaceutical-grade L-glutamine powders:

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    FAQs

    What is L-Glutamine?

    L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. The musculoskeletal system is made up of around 60% glutamine, therefore, it won’t surprise you to learn that your body needs a lot of it.

    Your body naturally produces L-glutamine. You can also get L-glutamine from your diet in animal and plant protein foods like beef, chicken, fish, eggs, and beans.

    However, many people don’t consume enough in their diet to reap the benefits. In fact, inadequate L-glutamine levels in your body can have harmful effects on your health. Some recent studies have associated glutamine depletion with increased mortality on the extreme side. For this reason, critically ill patients are often given a glutamine supplement. 

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Immunity – The in’s and outs of Bacteria and Viruses

“You can’t control the virus, but you can control the host”

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Immunity – The in’s and outs of Bacteria and Viruses

“You can’t control the virus, but you can control the host”

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Zinc and Magnesium: Essentials for stress busting, immunity boosting, and so much more

What are the Benefits of Magnesium and Zinc Supplements?

 

Most of us experience stress and anxiety at one time or another. Some of the biggest triggers are concerns about money, work, relationships, and the economy. But whatever the cause, stress can seriously affect your health with symptoms ranging from headaches, high blood pressure, and chest pain to heart palpitations, skin rashes, and loss of sleep.

 

But the good news is that zinc and magnesium can help minimise the adverse effects of stress in your life. Zinc and magnesium play a key role in your moods. And if that wasn’t enough, they are responsible for supporting over 300 functions in your body required for good health.

 

In this article, I’ll talk about the benefits of zinc and magnesium and what a deficiency in these minerals means for your health. I’ll also cover recommended levels, tips for improving absorption, and supplementation.

 

So, what are the benefits of Magnesium and Zinc supplements? The benefits of magnesium and zinc are plenty. These supplements are essential for growth, development, strength, sleep, mood, brain function and more. We get small amounts of zinc and magnesium in the food we consume, but often need to supplement this to really receive the benefits.

 

Read on to learn more about zinc and magnesium supplementation and how it benefits your body.

Zinc Supplement Benefits

Zinc is an essential trace mineral your body needs every day to stay healthy. It’s called a ‘trace’ mineral because you only need a small amount to reap the health benefits.

Why Do You Need Zinc Supplements?

Zinc appears in cells throughout your body and plays a vital role in numerous functions, including immune function, growth and development, brain health, mood and sleep, eye and skin health, and testosterone production.

 

Not getting enough zinc can lead to serious side effects, severely impairing the immune system function and other health problems.

 

Here’s why…

 

Growth & development Zinc plays a key role in the production of androgens – IGF 1 growth hormone. If you don’t have enough zinc, your muscles can’t grow, and you’ll have low energy and poor recovery.
Essential for absorbing nutrients If you’re deficient in zinc, it’s more than likely you’re also deficient in other nutrients. That’s because zinc is a great organiser—it is synergistic for the absorption of all nutrients.
Manage insulin If you’re deficient in zinc, your body will have a hard time storing glycogen, inducing anabolism, and your carbs will keep building fat stores.
Regulate dopamine production If you don’t have enough zinc, your brain cannot function properly. You’ll have a lower attention span, more mood swings, and little drive in the gym.

 

Signs of Zinc Deficiency

Common signs of zinc deficiency may include:

 

  • Low energy
  • Anxiety and depression
  • Acne
  • Diarrhoea
  • Impaired wound healing, including eye and skin sores
  • Hair loss
  • Learning problems
  • Low libido and impotence
  • Decreased lean body mass

 

While true zinc deficiency is rare in the western world, mild zinc deficiency is relatively common. This is particularly true in the very young and elderly, women who are breastfeeding or pregnant, people with certain digestive problems and diseases (such as Crohn’s disease), and those on vegetarian or vegan diets.

 

But how do you get more zinc in your diet? 

Sources of Zinc

The only way to get the zinc your body needs is through food and supplementation

 

The foods that contain the highest amount of zinc include:

 

  • Certain types of seafood, such as oysters
  • Red meat
  • Poultry
  • Nuts and seeds
  • Legumes
  • Unsweetened chocolate (cacao)

Magnesium Supplement Benefits

Like zinc, magnesium is an essential trace mineral. It’s also one of the most important minerals for optimal health and performance.

Why Do You Need Magnesium Supplements?

Here are just a few reasons why consuming magnesium supplements can benefit your body and your performance.

 

Vital for every organ in the body This includes the heart, muscles, kidneys and bones. It’s crucial for optimal training and everyday progress as it’s necessary for more than 300 essential metabolic functions.
Calms nerves and anxiety Magnesium supplements have a calming effect on the nervous system. It’s the raw material for serotonin, the neurotransmitter that aids relaxation and well-being.
Deeper sleep Magnesium is an indirect raw material for the hormone melatonin, which brings you into the deep sleep phase. Too little magnesium = no deep sleep. More magnesium = deeper sleep.
Improves brain function Magnesium is essential for excellent mental performance. Supplementation with magnesium has increased brain function and improved learning and memory.
Increases testosterone levels Magnesium is needed for energy metabolism as well as physical activity, and recent research shows that intake increases testosterone levels. I personally use 5 different forms of magnesium, depending on the condition and the target.
Synthesises protein and builds strength Magnesium supplements support protein synthesis, as it allows a corresponding enzyme function in the body. In addition, research shows that supplementing magnesium with strength training can make you stronger.
Reduces inflammation Inflammation is not only an obstacle to recovery after hard workouts but is also associated with cardiovascular disease, Alzheimer’s, arthritis and diabetes.
Stronger bones You need calcium for strong bones but also sufficient magnesium and vitamin D to absorb the calcium effectively

Magnesium leads to cellular enzyme activity, which first allows the body to convert vitamin D into its active form . It then helps with the mineral intake into the bone structure. Magnesium allows for the release of the hormone calcitonin, which helps to preserve the bone structure and feeds calcium from the bloodstream and soft tissue back into the bones.
Optimised blood lipids and blood pressure Magnesium deficiency has an effect on lipid metabolism and increases blood pressure. This can negatively affect arterial health and ultimately lead to arteriosclerosis. Research shows that supplementation of magnesium significantly reduces the likelihood of exercise-induced chest pain.
Affects mood Magnesium is the raw material for serotonin, the neurotransmitter for relaxation and well-being. Serotonin deficiency is directly related to mood swings, depression and well-being. More magnesium = More serotonin = You feel better.

 

But, to receive these benefits, the right form of magnesium supplement is crucial. Each magnesium form has other functions and is preferentially absorbed by other tissue. For example, magnesium citrate is ideal after exercise but does not have a relaxing, sleep-inducing effect. Magnesium bisglycinate is the most efficient solution to make it easier to fall asleep at night.

Signs of Magnesium Deficiency

Common signs of magnesium deficiency include:

 

  • Muscle cramps and twitches
  • Nausea and vomiting
  • Loss of appetite
  • Headaches and migraines
  • Fatigue
  • Insomnia
  • Anxiety, depression, or restlessness

Sources of Magnesium

Like zinc, food and supplements are the main sources of magnesium. The highest magnesium-rich foods include:

 

  • Dark leafy greens
  • Seeds
  • Beans
  • Whole grains
  • Nuts
  • Dark chocolate
  • Yoghurt
  • Bananas
  • Avocados

How Much Zinc and Magnesium Supplements Do You Need?

Zinc and magnesium are vitally important nutrients that play an indispensable role in your body. You need the right amount of these minerals to function properly. These are the current daily intakes for zinc and magnesium recommended by the National Institutes of Health:

 

  • Zinc: Adults 11 mg for men and 9 mg for women (19+ years old)
  • Magnesium: 400 mg for men, 310 mg for women (19-30 years old), 420 mg for men and 320 mg for women (he31+ years old)

 

It’s important to note that the recommended daily allowances for zinc and magnesium put forth by the National Institutes of Health are the bare minimum to prevent true deficiency. However, the amounts are inadequate for optimal health, particularly when you consider the amount of stress we battle today.

 

 Also, some people may have issues that reduce absorption or health goals that increase the need for these minerals. But it’s not always easy to detect low zinc and magnesium levels. That’s because some of the more common symptoms are not unique. Yet, low intake of these minerals is common and linked to several conditions.

 

While you can absorb zinc and magnesium from dietary sources, many people do not get enough. It’s also important to remember that these minerals are not stored in the body, so you need to have an adequate amount daily.

 

That’s why adding zinc and magnesium supplements to your daily regimen is important to boost and maintain your levels.

Zinc and Magnesium Supplements at Human Performance Hub

Here at Human Performance Hub, we’re passionate about the benefits of proper supplementation. We only endorse and recommend the highest quality supplements from the world’s leading suppliers of dietary supplements.

 

We stock a range of zinc and magnesium supplements with different formulations and multivitamins containing these essential minerals.

 

We’re always here to help to give advice on choosing the best one for you. Please book a consultation if you want to find out more and look at your zinc and magnesium levels.

 

BOOK A CONSULTATION

 

Zinc Supplements at HPH

Zinc supplements support a healthy immune function, fight free radicals to prevent infections and cancer, help maintain hormone levels and assist the body in absorbing other nutrients. Boosting zinc levels is also important for athletes who lose zinc through sweating during exercise.

 

Human Performance Hub Zinc Complex

This is a powerful antioxidant in the formulation of zinc chelates with other nutrients like vitamins B6 and taurine to provide superior absorption and results. Made from non-GMO ingredients.

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Magnesium Supplements at HPH

Magnesium supplements help promote optimal magnesium levels in the body that are required for 300+ biochemical reactions. Human Performance Hub offers various types of magnesium, each with related benefits in cognitive, neurological, and cardiovascular functions.

 

Magnesium Bisglycinate UK Vegetarian Capsules (240)

Perfect if you are looking to improve your sleep and recovery. Magnesium is great because of its ability to calm the nervous system and muscular systems. Calming these is important to set you up for a good night’s sleep.

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Human Performance Hub Magnesium L-Threonate

Human Performance Hub Magnesium L-Threonate uses the unique, patented, chelated mineral Magtein™ containing magnesium chelated to threonic acid (magnesium L-threonate). Its ability to get through the blood-brain barrier to transport magnesium ions to brain cells may support cognitive abilities and decrease common age-related memory decline. Made with non-GMO ingredients.

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Magnesium Tri-Complex 150g Powder HPH

Magnesium Tri-Complex is a unique blend of three highly absorbable forms of magnesium. One serving provides 300 mg of elemental magnesium in an easy-to-mix powder.

This product contains three forms of magnesium that may support energy production, heart health, blood vessel function, and healthy blood glucose metabolism.* It is naturally sweetened with monk fruit and contains no stevia or artificial sweeteners.

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Thank you for being part of our journey – stay tuned for more updates!

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Essential Supplements for a Healthy Immune System

In this article, we look at the amazing immune system and which supplements can help balance and support it so you can achieve optimum health.

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The benefits of supplementing with Licorice and helping with better morning energy

Licorice is a therapeutic herb that has been used in traditional medicine for centuries. The licorice plant grows throughout Europe, Asia and the Mediterranean.

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Everything you need to know about Vitamin K

We’ve already outlined the importance of Vitamin D in a previous article: Everything you need to know about vitamin D.

However, we thought it essential ttopay closer attention to the lesser-known vitamin K as we are starting to discover that it is equally important.

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