The effects of growing older are evident to everyone; reduced ability to recover, reduced mobility, diminished elasticity of the skin and so on. However aging or senescence also change the way in which protein intake from the diet stimulates muscle protein synthesis in response to exercise and relaxation states. If you are an individual aged…
Flaxseed oil comes from the seeds of the flax plant. It provides both omega-3 and omega-6 fatty acids, which are essential to optimal health. Flaxseed oil contains the essential fatty acid alpha-linolenic acid (ALA), which is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) by the body. However whilst flaxseed oil may possess many…
Creatine is is one of the most widely used supplements on the market, and it is used predominantly weightlifters or individuals who do explosive power sports. It is also the most widely investigated sports supplement in the world, with literally hundreds of clinical studies to support its benefits. Creatine is made from the amino acids…
Nutrient Reference Value (NRV) (previously known as RDA) The purpose of developing NRV’s (nutrient reference values; previously recommended daily allowances) was to develop standards for acquiring and supplying specific vulnerable population demographics with enough food and nutrients in order that they could maintain functional health. Thus, NRV’s are representative of ensuring that the nutritional requirements…
What is a sports supplement? Cynics may say that supplement companies use the use of a number of methods in order to increase public perceptions of worth of many products. The supplement industry comes under a lot of scrutiny and negative press, with naysayers often pointing towards the lack of evidence of the benefits for…
Casein is the most abundant type of protein in cow’s milk, representing approximately 80% of the protein content. Caseinates exist as small spheres of 100-300µm in size, known as micelles. All types of caseinates contain a rich combination of essential and non-essential amino acids. However, it is important to note that caseinates contain a lower…
Vegetarian and vegan diets come under much scrutiny and disparagement from omnivores, even though much evidence points towards vegans being healthier than omnivores, so are there really any nutritional deficits in those diets and of so what are they? Carbohydrates Vegetarian and vegan diets are proportionately rich in fruits and vegetables, which are nutrient…
Developing lean muscle mass is an undertaking which requires a dedicated focus on nutrition and training. Vegan protein powders represent sports supplements which enable vegans to maintain their dietary requirements, in a quick convenient manner, whilst supporting the achievement of fitness goals. Traditionally, vegans face greater difficulty than their omnivore counterparts in reaching their daily…
Amino acids can affect the growth of muscle mass through several pathways. Arguably, the most important amino acids gaining muscle and performing optimally during exercise are the BCAA’s. There are three BCAA’s: leucine; isoleucine; and valine, which are named branched chain amino acids because their structure appears to look like a branch. BCAA’s are essential…
The quality of a protein relates to the proportion of consumed protein that can be used by the body, whilst minimising the proportion of protein which is oxidised and wasted. No protein is used 100%, and the amino acid profile of each type largely dictates that, proteins are not the same in their rate of…