Articles
Articles
Creatine: What It Is and Why Your Body Really Needs It
Creatine isn't just a supplement for athletes—it's also an important source of energy for the body and brain. Find out how it benefits each of us and how to use it safely and easily every day.
The importance of sleep and supplements for improving sleep
Sleep is important for human health. Failing to get enough sleep or not dedicating enough time to quality sleep can increase the risk of chronic diseases, obesity, and metabolic syndrome. Lack of sleep negatively affects the production of ghrelin and leptin, which can increase hunger and make a person prone to overeating calorie-dense foods. Furthermore, lack of sleep negatively impacts concentration, alertness, memory, and recovery after physical exertion, and it increases the risk of depression and colds. Conversely, a good sleep routine improves general well-being, concentration, and memory, helps preserve more muscle mass while losing weight, and improves physical performance in the gym as well as insulin sensitivity. Following a diet can lead to poorer sleep quality. To improve sleep quality, you could consider taking the following supplements: 1. Theanine (theanine is found in tea). Theanine helps the mind, reduces anxiety, and helps improve sleep quality; 2. Valerian (a medicinal plant). Valerian supplements can be useful for improving sleep quality; you should take a dose of about 450 mg an hour before bed (effects should appear after 6-8 weeks); 3. GABA (gamma-aminobutyric acid). GABA is a relaxation-promoting and anti-anxiety supplement that can improve sleep quality (you could take about 500 mg an hour before bed); 4. Magnesium and zinc. Magnesium can help reduce feelings of tiredness and fatigue and have a calming effect (depending on the form of magnesium); zinc can help maintain normal testosterone levels in the blood, macronutrient metabolism, etc.; 5. 5-HTP (a combination of the amino acid tryptophan). In the brain, 5-HTP converts into the chemical serotonin. Serotonin levels decrease while dieting, and lower serotonin levels during a diet contribute to mood swings, increased carbohydrate cravings, and greater hunger. 5-HTP can improve sleep quality and help with weight loss; 6. Melatonin (melatonin is a neurohormone secreted by the pineal gland in the brain). Light inhibits melatonin synthesis. Using melatonin can help normalize irregular sleep. Melatonin can help you fall asleep and is useful for people who work shift jobs or frequently change time zones. Melatonin has a general neuroprotective effect because it is a powerful antioxidant, and it also possesses several anti-cancer properties. It is currently being researched. Melatonin can reduce weight gain. Melatonin supplements are beneficial for eye health and can help improve mood. Smokers respond less to the benefits of melatonin, and older people produce less melatonin at night. Furthermore, depression is associated with lower levels of melatonin in the body. Using melatonin is not associated with negative effects (the body does not produce less hormone when taking the supplement). Taking melatonin does not cause addiction and is not toxic. To improve sleep, you could start taking melatonin at a dose of 0.5 mg to 5 mg if a lower dose is ineffective. Also, you must understand that the benefits of melatonin are not dose-dependent—taking more does not mean you will fall asleep faster. Melatonin should be taken 30 minutes before bed. An interesting observation is that melatonin stimulates the release of growth hormone, so one might consider higher melatonin consumption (5 mg compared to 500 mcg, although both doses are quite effective); 7. Glycine (glycine is an amino acid). Glycine is an effective supplement for improving sleep. Glycine can improve sleep quality; clinical studies have successfully used doses of 3–5 grams taken with meals and before bed. In summary, sleep supplements can improve sleep, and better sleep can improve overall well-being and facilitate weight loss, so take care of your sleep quality, and your body will thank you with a better body composition, improved well-being, and reduced hunger. All supplements for sleep improvement here. References: Lam, F., Bukhsh, A., Rehman, H., Waqas, M., Shahid, N., Khaliel, A., Elhanish, A., Karoud, M., Telb, A. and Khan, T., 2019. Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis. Frontiers in Pharmacology, 10. Kostoglou-Athanassiou I, Treacher DF, Wheeler MJ, Forsling ML. Melatonin administration and pituitary hormone secretion. Clin Endocrinol (Oxf). 1998 Jan;48(1):31-7. Megwalu UC, Finnell JE, Piccirillo JF. The effects of melatonin on tinnitus and sleep. Otolaryngol Head Neck Surg. 2006 Feb;134(2):210-3. Lemoine P, Nir T, Laudon M, Zisapel N. Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects. J Sleep Res. 2007 Dec;16(4):372-80. Shell W, Bullias D, Charuvastra E, May LA, Silver DS. A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. Am J Ther. 2010 Mar-Apr;17(2):133-9. Barton DL, Atherton PJ, Bauer BA, Moore DF Jr, Mattar BI, Lavasseur BI, Rowland KM Jr, Zon RT, Lelindqwister NA, Nagargoje GG, Morgenthaler TI, Sloan JA, Loprinzi CL. The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5). Inagawa, K., Hiraoka, T., Kohda, T. et al. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep Biol. Rhythms 4, 75–77 (2006).
Collagen for beauty and beyond
Collagen is the main component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles; it is also the most abundant component of the extracellular matrix and a protein that influences the condition, structure, and functions of the skin. The extracellular matrix retains water and supports smooth, firm, and strong skin. Therefore, it is important to get enough collagen for beautiful skin. Why is collagen needed? In total, there are about 28 types of collagen, which are divided into different groups. There are five most common types: 1. This type makes up 90% of your body's collagen. This collagen provides structure for skin, bones, tendons, cartilage, connective tissue, and tooth structure. 2. This type of collagen is a key component of cartilage and cushions your joints. 3. Reticular connective tissue. This type supports the structure of muscles, organs, and arteries. 4. This type helps in filtration processes and is found in the layers of your skin. It also forms the base of epithelial tissue. 5. Mostly found on cell surfaces, in hair, and in the placenta. As you age, your body produces less collagen, which is why facial skin becomes less firm and elastic, and cartilage weakens; therefore, it is important to get more collagen from your diet, eat enough protein, and promote a healthy lifestyle. Considering the benefits of collagen, the supplement market has been supplemented with many different types of collagen supplements in recent years. Most collagen supplements are hydrolyzed so that the collagen is more easily absorbed by the human body. In addition to collagen supplements, there are several food products that can help you get some collagen, such as pork skin and bone broth. People do not like eating these products, so they decide to take collagen supplements to enrich their diet with collagen. In general, collagen intake can have positive health benefits, reduce joint pain, and contribute slightly to more beautiful facial skin (as you age, collagen turnover in the skin slows down, so the skin no longer looks as beautiful or firm, and it becomes dry and thinner). Furthermore, factors such as sunlight, smoking, environmental pollution, alcohol abuse, and nutrient deficiencies can accelerate skin aging and reduce collagen synthesis. One study indicated that collagen intake reduced wrinkles by 20%. The study involved 114 middle-aged women: the women consumed about 2.5 grams of type I hydrolyzed collagen daily for 8 weeks. In addition to its positive benefits for the skin, collagen has other beneficial properties: Collagen intake positively affects joints, helping to alleviate joint pain and maintain the structure of cartilage that protects the joints. As a person ages, the body's collagen decreases, which increases the risk of degenerative joint disorders such as osteoarthritis. Some studies have shown that taking collagen supplements can help improve symptoms of osteoarthritis and generally reduce joint pain. In one study, 73 athletes were given collagen supplements: the athletes had to consume 10 g of collagen per day for 24 consecutive weeks. Athletes who took collagen supplements experienced reduced joint pain compared to the group that did not. Other studies indicate that small amounts of collagen intake help reduce joint pain and facilitate physical activity. Other research suggests that collagen intake can accumulate in cartilage, reducing joint inflammation and pain, but one would need to consume about 8–12 grams of collagen per day for 6–12 weeks. Collagen positively affects bone health. Bones are mostly composed of type I collagen. For this reason, collagen supplements may help reduce the risk of osteoporosis. It is believed that collagen supplements may improve bone mass, but more research is needed to confirm this claim, as there have been too few studies. Finally, one systematic review examined eleven studies involving 805 patients. In eight studies, collagen hydrolysate from 2.5 g/day to 10 g/day was used for 8–24 weeks to treat skin aging and cellulite. Two studies used collagen tripeptide, 3 g/day for 4–12 weeks; the use of peptides noticeably improved skin elasticity and dryness. In addition, one study showed that collagen dipeptides had a minimal anti-aging effect proportional to the amount of collagen dipeptide. Overall, researchers indicated that collagen supplements may be effective, but more research is needed to establish the health benefits of collagen, including the safety of taking collagen supplements. In summary, collagen is an important protein that provides structure to many parts of the body. Collagen supplements can be beneficial for health and beauty. Some preliminary studies suggest that they may improve skin quality, muscle function, and reduce joint pain. References: "Reports on Extracellular Matrix Proteins Findings from University of California Provide New Insights (Oral Collagen Supplementation: a Systematic Review of Dermatological Applications)." Life Science Weekly, 19 Feb. 2019, p. 3928. Gale Academic OneFile Select. The dynamic anatomy and patterning of skin. Wong R, Geyer S, Weninger W, Guimberteau JC, Wong JK. Exp Dermatol. 2016 Feb; 25(2):92-8. The skin aging exposome. Krutmann J, Bouloc A, Sore G, Bernard BA, Passeron T. J Dermatol Sci. 2017 Mar; 85(3):152-161. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. J Drugs Dermatol. 2019 Jan 1; 18(1):9-16. Collagen hydrolysate intake increases skin collagen expression and suppresses matrix metalloproteinase 2 activity. Zague V, de Freitas V, da Costa Rosa M, de Castro GÁ, Jaeger RG, Machado-Santelli GM. J Med Food. 2011 Jun; 14(6):618-24. Extracellular matrix regulation of fibroblast function: redefining our perspective on skin aging. Cole MA, Quan T, Voorhees JJ, Fisher GJ. J Cell Commun Signal. 2018 Mar; 12(1):35-43. Nutraceuticals for Skin Care: A Comprehensive Review of Human Clinical Studies. Pérez-Sánchez A, Barrajón-Catalán E, Herranz-López M, Micol V Nutrients. 2018 Mar 24; 10(4). From Structure to Phenotype: Impact of Collagen Alterations on Human Health. Arseni L, Lombardi A, Orioli D Int J Mol Sci. 2018 May 8; 19(5). Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015 Dec;14(4):291-301. Borumand M, Sibilla S. Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging. Clin Interv Aging. 2014 Oct 13;9:1747-58. Moskowitz RW. Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum. 2000 Oct;30(2):87-99. Schauss AG, Stenehjem J, Park J, Endres JR, Clewell A. Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. J Agric Food Chem. 2012 Apr 25;60(16):4096-101. Clark KL, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, Deitch JR, Sherbondy PS, Albert A. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006 Nov;22(11):2221-32. Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015 Dec;14(4):291-301. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006 Nov;22(11):2221-32. Porfírio, E. and Fanaro, G., 2016. Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Revista Brasileira de Geriatria e Gerontologia, 19(1), pp.153-164. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018;10(1):97. Published 2018 Jan 16. Viguet-Carrin S, Garnero P, Delmas PD. The role of collagen in bone strength. Osteoporos Int. 2006;17(3):319-36.
Testosterones Characteristics and Supplements
Testosterone is the primary male sex hormone. In the male body, testosterone affects male reproductive organs: the testes and prostate, and also influences secondary sexual characteristics, such as muscle mass, bone mass, and body hair. Furthermore, testosterone is linked to a man's health and well-being, as well as the prevention of osteoporosis. Insufficient testosterone levels can lead to abnormalities, including weakness and bone deterioration. Therefore, it is important to ensure that a man produces enough testosterone to feel energetic, maintain a high libido, have sufficient energy, and recover faster from physical exertion, considering that testosterone levels decrease as one ages and experiences significant stress. Symptoms you may encounter if testosterone production decreases: 1. Reduced libido. 2. Feelings of depression. 3. Reduced self-confidence. 4. Unintentional weight gain. 5. Poor mood. You can increase testosterone concentration in the body through natural means: 1. You must start doing strength training. Short and effective strength training sessions can increase testosterone production. Studies indicate that people who exercise regularly have higher testosterone levels compared to those who do not. 2. You must eat a balanced diet. Sufficient consumption of healthy fats, carbohydrates, and proteins positively affects testosterone production and suppresses inflammatory processes. 3. You must reduce the stress you experience. Excessive stress negatively affects testosterone production. Therefore, try to reduce the amount of stress you experience, start promoting a healthy lifestyle, dedicate more time to quality sleep, start practicing yoga, and engage in meditation. 4. Include vitamin D supplements in your diet. Studies indicate that vitamin D deficiency negatively affects human health and testosterone levels. Sufficient vitamin D intake can increase testosterone production and improve overall well-being. Given that Lithuanians are often deficient in vitamin D, one should increase testosterone levels and take advantage of other vitamin D benefits: spend more time in sunlight, or take vitamin D supplements (in the vitamin D3 form) daily. 5. Include multivitamins in your diet. Studies indicate that sufficient vitamin and mineral intake positively affects health. Vitamin and mineral deficiencies are associated with various health disorders. Scientific studies indicate that the intake of zinc and B-group vitamins can increase sperm quality by an average of about 74%. Other studies indicate that sufficient intake of vitamin E, zinc, and selenium can positively influence testosterone production, though more research is needed to determine the benefits of these supplements and vitamins. Undoubtedly, for people who are deficient in these vitamins, taking them should help them feel better. You can include natural preparations in your diet: 1. Ashwagandha. Ashwagandha is a natural stress-reduction remedy from traditional Chinese medicine. Studies indicate that the use of ashwagandha positively affects testosterone production and helps reduce cortisol release. 2. Ginger. Ginger is a spice plant of the Zingiberaceae family. Consumption of ginger or ginger supplements can positively affect testosterone production and also have health benefits. 3. D-aspartic acid. D-aspartic acid is a natural amino acid that can increase low testosterone levels. The use of D-aspartic acid can improve testosterone production for those individuals who have low testosterone levels. 4. Fenugreek. Fenugreek is an annual plant of the legume family, common in Southern Europe. The use of fenugreek can positively affect testosterone production. A 2020 study indicates that the consumption of fenugreek extract can increase testosterone levels and positively affect strength metrics. 5. DHEA. DHEA (dehydroepiandrosterone) is a precursor to an endogenous steroid hormone. DHEA helps regulate testosterone and estrogen levels in the human body. Studies indicate that DHEA use can increase testosterone production in older individuals. In summary, testosterone is important for well-being and sexual health. Overall, there are many supplements that promote testosterone production, but only a few have proven benefits. Therefore, to improve testosterone production, it is necessary to combine a healthy lifestyle with the use of high-quality supplements, vitamins, and minerals. Also, a balanced diet, avoiding preparations with estrogen, and avoiding alcohol are important. All of our available testosterone boosters here. References: Hagmar M, Berglund B, Brismar K, Hirschberg AL. Body composition and endocrine profile of male Olympic athletes striving for leanness. Clin J Sport Med. 2013 May;23(3):197-201. Mahdi AA, Shukla KK, Ahmad MK, et al. Withania somnifera Improves Semen Quality in Stress-Related Male Fertility [published online ahead of print, 2009 Sep 29]. Evid Based Complement Alternat Med. 2009;2011:576962. Liu TC, Lin CH, Huang CY, Ivy JL, Kuo CH. Effect of acute DHEA administration on free testosterone in middle-aged and young men following high-intensity interval training. Eur J Appl Physiol. 2013 Jul;113(7):1783-92. Mansoori A, Hosseini S, Zilaee M, Hormoznejad R, Fathi M. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytother Res. 2020 Jul;34(7):1550-1555. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. Topo E, Soricelli A, D'Aniello A, Ronsini S, D'Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009;7:120. Published 2009 Oct 27. Nassar GN, Leslie SW. Physiology, Testosterone. [Updated 2020 Sep 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526128/ Heitor O. Santos & Filipe J. Teixeira (2019) Use of medicinal doses of zinc as a safe and efficient coadjutant in the treatment of male hypogonadism, The Aging Male. The effect of Ginger on semen parameters and serum FSH, LH & testosterone of infertile men · Waleed Abid Al-Kadir Mares*, Wisam S. Najam. The Medical Journal of Tikrit University, 2012, Volume 18- 2 ج2, Issue 182, Pages 322--329 Akmal M, Qadri JQ, Al-Waili NS, Thangal S, Haq A, Saloom KY. Improvement in human semen quality after oral supplementation of vitamin C. J Med Food. 2006 Fall;9(3):440-2. Wong WY, Merkus HM, Thomas CM, Menkveld R, Zielhuis GA, Steegers-Theunissen RP. Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial. Fertil Steril. 2002 Mar;77(3):491-8. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. Hoogeveen AR, Zonderland ML. Relationships between testosterone, cortisol and performance in professional cyclists. Int J Sports Med. 1996 Aug;17(6):423-8. Bishop DT, Meikle AW, Slattery ML, Stringham JD, Ford MH, West DW. The effect of nutritional factors on sex hormone levels in male twins. Genet Epidemiol. 1988;5(1):43-59. Ari Z, Kutlu N, Uyanik BS, Taneli F, Buyukyazi G, Tavli T. Serum testosterone, growth hormone, and insulin-like growth factor-1 levels, mental reaction time, and maximal aerobic exercise in sedentary and long-term physically trained elderly males. Int J Neurosci. 2004 May;114(5):623-37. Mooradian AD, Morley JE, Korenman SG (February 1987). "Biological actions of androgens". Endocrine Reviews. 8 (1): 1–28. Bassil N, Alkaade S, Morley JE (June 2009). "The benefits and risks of testosterone replacement therapy: a review". Therapeutics and Clinical Risk Management. 5 (3): 427–48. Tuck SP, Francis RM (2009). "Testosterone, bone and osteoporosis". Advances in the Management of Testosterone Deficiency. Frontiers of Hormone Research. 37. pp. 123–32.
GLUTEN: MYTHS AND TRUTHS
For years, "gluten-free diets" have been both praised and criticized by the health and fitness community. For most people, a gluten-free diet is simply a normal part of healthy living. Others try to avoid gluten to control the symptoms of celiac disease, an immune disorder in which gluten consumption damages the small intestine. Still others believe that the whole thing is an inflated media bubble. No matter why you avoid gluten, here's what you need to know about this problematic protein: What exactly is gluten? Gluten is not a toxic man-made chemical; it's a simple, natural protein found in wheat, barley, and rye. Food manufacturers use it to create texture, shape, and to improve product elasticity and softness. Gliadin, a protein structure found in gluten, plays an important role in the bread-making process by making it rise when baked. Gluten can be found everywhere, from beer, chicken broth, spices, and even candy. These days, many people choose to avoid gluten, believing they will be healthier and avoid digestive problems. There's also bad news when completely giving up gluten: your diet may lack B vitamins, iron, and dietary fiber. Studies show that eating whole grains reduces the risk of developing diabetes or cardiovascular disease. Unless you are absolutely sure that your body is intolerant to gluten, otherwise it is perfectly fine for your health. Celiac disease and gluten sensitivity Whether you're walking through a grocery store or reading a restaurant menu, it's very difficult not to see the phrase "gluten-free." This might lead you to believe that there are many people with celiac disease who need to be warned about gluten in food. It's true that people with celiac disease must avoid gluten. However, this condition has been diagnosed in only 0.3-1.2% of Americans. Celiac disease is diagnosed after numerous blood and intestinal biopsy tests. People diagnosed with celiac disease must avoid gluten to keep their small intestine healthy and functional. There are also other people who have, or think they might have, a sensitivity to gluten products. Gluten sensitivity is also known as gluten intolerance. Like celiac disease, gluten intolerance affects a very, very small portion of the population. If so few people have celiac disease and gluten intolerance, why are so many people in the sports community strictly against gluten? Can gluten negatively impact your physical condition and performance? Gluten and fat burning The "gluten-free" diet in the fitness community has been closely associated with fat burning. So far, there is no evidence that gluten has an impact on this. Everything comes down to calorie intake and creating a deficit, which is the most important factor in fat loss. Many people who start a "gluten-free" diet usually switch from high-calorie processed foods to low-calorie healthy foods such as fruits and vegetables. How much does gluten affect weight loss? It is still not clear. As with any other diet, the key to success is creating a calorie deficit, not eliminating one product or another. Gluten and athletic performance Many athletes believe that a "gluten-free" diet will improve their athletic performance. This may be true, but it only applies to people with celiac disease or gluten intolerance. Unfortunately, there is no test to show gluten tolerance; it is determined by the individual and how they feel after eating food containing gluten. Athletes who mistakenly believe that gluten is the cause of their potential abdominal problems may make negative changes to their diet and completely cut out healthy and valuable products, such as whole-grain bread. A study was conducted where scientists gathered a group of athletes with no history of gluten intolerance. The scientists then instructed the athletes to follow a strict gluten-free diet, avoiding all products containing gluten. At the end of the study, it was concluded that, at least in the short term, "gluten-free" diets had no impact on physical performance. Athletes who suffer from celiac disease or are truly intolerant to gluten must follow such a diet, otherwise, problems with iron absorption may occur in the body, which can lead to anemia. Celiac disease can also hinder the absorption of vitamin D and calcium, which can lead to osteoporosis and damage bones. Gluten and the digestive system If you suspect you are intolerant to gluten, first try eliminating it from your diet. This is an experimental process during which you will observe how your body reacts. If you notice positive changes in your digestion, be sure to get tested for celiac disease or at least continue to maintain a reduced intake of gluten. Remember that gluten intolerance is a truly rare phenomenon. Another possibility is that you simply tolerate lactose or certain oils and spices. In general, if you have any digestive problems, the first thing you should do is eliminate lactose, and only then gluten. So, should you follow a "gluten-free" diet? It is your choice what to eat, whether it be gluten-containing products or not. Overall, little research encourages giving up gluten. An average person will not experience major changes in health or athletic performance, but may lose important nutrients. Of course, if you have been diagnosed with celiac disease or gluten intolerance, the less gluten enters your body, the better. Ultimately, if you believe that certain foods are negatively affecting your health, talk to a dietitian and together decide on the best option. Ye, E. Q., Chacko, S. A., Chou, E. L., Kugizaki, M., & Liu, S. (2012). Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain. The Journal of Nutrition, 142(7), 1304-1313. Bizzaro, N., Tozzoli, R., Villalta, D., Fabris, M., & Tonutti, E. (2012). Cutting-edge issues in celiac disease and in gluten intolerance. Clinical Reviews in Allergy & Immunology, 42(3), 279-287.
BCAA AMINO ACIDS AND THEIR BENEFITS FOR EXERCISE
In recent years, branched-chain amino acid supplements have made a comeback in the bodybuilding and fitness community, and for good reason. The benefits of BCAAs in sports are proven. Many studies have been conducted in recent years to confirm this. While BCAAs are beneficial during bulking phases, BCAAs are even more useful for maintaining muscle mass during a calorie deficit. This product is especially popular among athletes preparing for competitions. Catabolism Dieting is catabolism, which means the body can cause muscle breakdown for several reasons. The lower your subcutaneous fat layer, the more likely your body will try to shed muscle mass, as the body tries harder and harder to maintain fat stores, and it is much more convenient for the body to store fat. Another downside of being in a calorie deficit is that protein synthesis slows down, as does metabolism. Drowsiness also joins all these inconveniences. By depleting glycogen stores, you will no longer be able to perform very intense workouts with maximum weights, and the muscle, meanwhile, will adapt to the new, lighter load and, of course, will decrease. BCAA Support How do we fight all the shortcomings listed? It has long been established that branched-chain amino acids (especially leucine) stimulate protein synthesis and improve protein absorption. BCAAs protect muscles from breakdown by reducing the rate of protein breakdown, as well as reducing the activity of active components in the body responsible for the same rate of breakdown, thus protecting and maintaining muscle mass. Given these facts, we see that a calorie deficit can be combated, losing a smaller amount of quality muscle. BCAAs can also help improve workout intensity. During physical exertion, our serotonin levels rise, which means that intensity will decrease and you will feel fatigued. This happens due to the effect of tryptophan, which is converted into serotonin. BCAAs significantly reduce the amount of tryptophan, while less serotonin is released into the body, which will allow you to train harder and more intensely. BCAAs and Whey Protein Despite the many positive properties of BCAAs, there are many skeptics who tend to believe that buying BCAAs is simply overpaying, and to get as much BCAAs as possible, you simply need to consume more whey protein. Although whey protein is enriched with BCAAs, this does not mean that it is the most effective strategy. In whey protein, BCAAs are in peptide form, which binds together with other amino acids, and for the chain to be effective, it must pass through the entire digestive tract and only then will the BCAA chain be absorbed into the blood. Although whey protein is digested quite quickly, the process will still take several hours. BCAAs separately as a supplement are in free form, do not require digestion, and are absorbed into the blood very quickly. Even a few grams of free-form BCAAs will be absorbed significantly faster than 30 grams of whey protein. By the way, let's not forget that BCAAs have a direct effect on protein synthesis and the duration of protein breakdown. Furthermore, because BCAAs bypass the liver and intestines and enter directly into the bloodstream, this chain can be used as a direct energy source during exercise. Valine and isoleucine are considered glycogenic amino acids, meaning they can be converted into glucose and serve as an energy source during exercise, which will help get rid of fatigue during workouts. Conclusion Studies have shown that people who adhere to a diet supplemented with BCAAs lose weight much faster and without drastic muscle loss. Here's some food for thought, my friends: maintaining quality muscle while losing a larger amount of body fat can be helped by one supplement! Our market is full of unnecessary supplements that promise quick results in the shortest possible time. Instead of blindly believing fairy tales, check out the power of BCAAs, because the benefits of BCAAs are obvious! Translated into Lithuanian from: http://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html
Collagen supplements – necessary for athletes
It is often said that sports are especially important: it is through sports that we can achieve the look we desire; improve our physical and emotional state; completely solve or at least alleviate some health problems. And this is absolutely true, but it is also important not to forget that everyone who exercises must take proper care of their joints. To achieve this goal, collagen supplements could be a particularly valuable choice. It's time to find out why. First of all, it is worth noting that during exercise (regardless of the duration and intensity of the chosen workouts), the entire musculoskeletal system is subjected to a heavy load, and collagen supplements will help maintain its functionality. It is no secret that the skin also experiences a significant load during exercise. Collagen supplements will help maintain the excellent initial condition of the skin, as this protein accounts for as much as 70% of our skin. However, collagen is particularly beneficial for the joints of athletes. As you know, sports will yield positive and noticeable results only if you exercise properly, i.e., perform all exercises correctly. It would seem that this is an extremely easy task, but it only appears so at first glance, as many athletes admit that aching or painful joints prevent them from performing exercises correctly. For these reasons, people who exercise are often forced to look for favorable positions during their workout, which hinders the proper execution of exercises and ensures the effectiveness of the training. Aching or painful joints are often felt because the joint cartilage wears down. Well, collagen renews them, ensures the slipperiness of joint surfaces, so the athlete can move freely, perform exercises in various positions, and maximum joint flexibility is ensured. By the way, it is often thought that the mentioned hindrances affect people in older age, but the real situation is different: even people under 30 complain about these problems, and this is completely natural, as collagen production in our body begins to slow down as early as 25. It is also no secret that athletes face a high risk of joint injuries (especially when training starts without warm-up exercises or when exercising without a coach's supervision). However, if you use collagen for joints, the likelihood of injuries will be lower, as this protein positively affects and strengthens the joints. So, if you exercise, you must pay special attention to your joints. By using collagen for your joints, you will guarantee freedom of movement and the ability to perform exercises correctly and effectively, which will ensure the effectiveness of your workout.
Keto food
What vegetables can you eat on keto? Vegetables: Tomatoes, cucumbers, spinach, zucchini, cabbage, eggplant, lettuce, pickles, sauerkraut, bell peppers, onions, frozen broccoli, asparagus, frozen cauliflower, frozen spinach, chanterelles, other mushrooms, button mushrooms, pickled peppers, pickled cucumbers, pickled capers, capers, broccoli, cabbage, other frozen vegetable mixes without (potatoes, corn, rice, carrots, beets), pattypan squash, mushrooms, avocados, olives, small amounts of beets, carrots, cauliflower, garlic, iceberg lettuce, celery. You will get a large portion of your carbohydrates from vegetables, but you will also get the fiber needed for your gut. What berries and fruits can you eat on keto? Berries, fruits: blueberries, strawberries, raspberries, blackberries, gooseberries, bilberries, lemons, lime, rhubarb – however, it should be remembered that berries and fruits have significantly more carbohydrates than vegetables, so you can quickly reach 20-50g of carbohydrates. What nuts and seeds can you eat on keto? Nuts: Brazil nuts, pumpkin seeds, walnuts, hemp seeds, sunflower seeds, flax seeds, hazelnuts, macadamia nuts, pecans, peanuts, almonds, pine nuts, chia seeds, sesame seeds, coconuts, pine nuts. What proteins can you eat on keto? Proteins: chicken, cottage cheese, cheese, beef, salmon, cod, eggs, protein blends (milk, rice, bean, pea, chickpea, egg, beef, soy, protein powder mixes), turkey, tuna, white fish, tofu, shrimp, canned meat, canned fish, pork, fattier meat, poultry, mutton, rabbit, venison, bacon, goat, lamb, wild boar, kangaroo, rabbit, ostrich, bison, chicken/turkey thighs, drumsticks, shashlik, sausages (good composition), ham, white fish, cod, octopus, mussels, crab, oysters, mackerel, sprats, pike, catfish, perch, squid. Fatty dairy products: hard cheeses, mozzarella, feta, cream cheese, full-fat yogurt, low-fat yogurt, protein-enriched yogurt, yogurts without added sugar, cottage cheese (without added sugar, lactose), blue cheese, fermented cheese, processed cheese. Other high-protein products: liver, hearts, brains, offal, beef tenderloin, etc. What sweeteners can you use? Sweeteners: erythritol, stevia, monk fruit sweetener, xylitol, sucralose. What fats can you eat? Fats: cream, fatty dairy products (lactose-free products, cottage cheese, cheeses, yogurts), fatty meat, fatty fish, butter, lard, beef tallow, olives, olive oil, nut oils, seed oils, MCT oil, coconut oils, avocado oil, avocados, mustard, cooking spray, cocoa, eggs. You should avoid fried food, processed meat, fish products, trans fats. What drinks can you drink on keto? Drinks: vodka, gin, tequila, whiskey, red wine, white wine, zero-calorie drinks (cola, sprite, fanta, monster), mineral water, BCAA, coffee, tea (all types of tea), zero-calorie flavored drinks. What food should you avoid on keto? Sugar: you already know that on a keto diet, you are allowed to eat vegetables, berries, and dairy products (in small quantities) so that you do not exceed the daily norm of 20-50g of carbohydrates. You can replace sugar with sweeteners: stevia, erythritol, xylitol, monk fruit extract. Also, you should avoid these products: Processed carbohydrates: brown sugar, fructose, honey, dextrose, agave syrup, maltodextrins, maple syrup, rice syrup, jams, dried fruits, sauces, alcohol, juices, soft drinks, ice cream. Grains and baked goods, other carbohydrates: bread, pasta, cereals, buns, crackers, donuts, white bread, spreads, oats, pearl barley, semolina, wheat, barley, quinoa, beans, lentils, chickpeas, dry breakfast cereals, soy, potatoes, sweet potatoes, etc. Except: you can find alternatives to high-carbohydrate products: you can use zero-calorie rice, almond flour, coconut flour, bake keto bread, make keto porridge, use permitted sweeteners, zero-calorie jams. Fruits and certain berries: apples, bananas, peaches, pineapples, plums, cherries, pears, figs, persimmons, papayas, watermelons, melons, currants, grapes, watermelons, peaches, dried berries, rowanberries, yellow raisins, red raisins, grapefruits, oranges, mandarins, dragon fruit, all types of juices (except zero-calorie), other fruits, berries. Article prepared by: Mantas Liekis.
Protein bars
With protein bars becoming increasingly popular in Lithuania, Apolono Papildai has decided to briefly discuss their nutritional composition, how they differ, and their pros and cons. Globally, protein bars are a frequently chosen snack because they are designed to enrich a person's diet with nutrients and vitamins. People like protein bars because they help diversify their dietary intake. Furthermore, protein bars are a quick and tasty snack that can replace sweets when you crave something sugary; they also help those who lead busy lives and have little time for food preparation reach their daily protein intake goals. Nutritional composition of protein bars Since 2019, more high-quality protein bars have appeared on the Lithuanian supplement market (QNT Milkii, Grenade Carb KIlla, QNT Protein Joy, etc.). However, you must understand that there are many different types of protein bars on the Lithuanian market that do not have the best composition, so before buying protein bars, you must ensure that the bar is made of high-quality ingredients and has a good ratio of nutrients. The majority of protein bars are composed of: whey protein, sweeteners, flavorings, cocoa powder, and substances that improve the bar's taste and shelf life. Higher-calorie bars contain oats, nuts, fruit pieces, and seeds. These bars are suitable for individuals who want to gain weight or recover after a workout. Protein bars are a good source of protein and carbohydrates, depending on their composition; one can also obtain some calcium, B vitamins, potassium, and iron from them, and some bars are fortified with additional vitamins, making them suitable for vegetarians. Before buying protein bars, you should ensure that they do not contain too much sugar, fructose, or maple syrup, as such low-quality bars are abundant in supermarkets; therefore, before purchasing, you could always consult with the staff at a sports supplement store. Supplement store consultants will recommend the highest-quality products. Main pros of protein bars They are an excellent, quick snack when there is no time for food preparation. Also, you can eat protein bars anywhere, meaning a protein bar can replace an unhealthy snack or meal when you are in a hurry, driving a car, or on a bus, making it a practical choice. In addition, a high-quality protein bar can be a great post-workout snack that can aid in recovery if it is not possible to eat a balanced meal. Finally, protein bars can help you obtain additional fiber, vitamins, and minerals needed for general well-being. Protein bars are useful for weight loss because they enrich the diet with protein. Higher protein intake increases the thermic effect of food (helping burn more kcal per day and promoting weight loss) and also provides a greater feeling of satiety. Protein bars can help with weight gain. To gain weight, one needs to create a caloric surplus. Protein bars with a higher carbohydrate content can help increase caloric intake. Main cons of protein bars Many types of bars have been created. Not all bars are high-quality, so you should choose bars that do not contain high amounts of sugar, fats, or obscure ingredients. Always consult with a specialist before buying a bar to avoid purchasing a low-quality product. In summary, protein bars can help you increase your protein intake, replace unhealthy snacks, and diversify your diet. Before choosing a product, it is important to evaluate its nutritional value and quality. Do not choose bars that are full of sugar and other obscure ingredients. A balanced diet and a healthy lifestyle are the most important. Our full range of protein bars. References: Campos-Nonato I, Hernandez L, Barquera S. Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial. Obes Facts. 2017;10(3):238-251. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30.
Vitamins, minerals and weight loss (1)
When creating a calorie deficit, it is harder to obtain the necessary amount of vitamins and minerals from food, considering nutrient absorption. Furthermore, food must be of high quality, and one must eat plenty of vegetables, fruits, and berries to get all the necessary nutrients and minerals, including omega-3. People and athletes often do not get enough nutrients; additionally, women are at a higher risk of not getting enough vitamins and minerals from their diet (due to lower calorie needs). Most commonly, people are deficient in zinc, iron, vitamin D, magnesium, calcium, iodine, and B-group vitamins. A lack of vitamins and minerals can cause general health problems, worsened bone condition, reduced productivity, and lack of energy. Under ideal conditions, all nutrients, vitamins, and minerals could be obtained from one's diet, but due to rushing, stress, and concerns regarding food quality, this is difficult to achieve; therefore, it is worth considering the use of food supplements. This is especially true given that some people dislike certain foods (e.g., beef, fatty fish) or are vegans. Considering this, we can state that obtaining enough vitamins and minerals is almost impossible, so people should consider taking supplements. Supplements that could be included while dieting: Multivitamins and minerals Multivitamins and minerals can be used by people who are dieting, cannot consume many food products, or have low income. Studies have shown that micronutrient deficiency is associated with a higher risk of being overweight, obesity, and other dangerous and debilitating diseases. Since more than two-thirds of the US population is overweight or obese, and studies show that a third are on a diet at any given time, they do not get enough vitamins and minerals; therefore, they could obtain them from supplements to avoid mineral and vitamin deficiencies. As you have already understood, when dieting and eating unbalanced meals, you should include multivitamins and minerals in your diet. Multivitamins should be taken during a meal. The nutrients or other components in the food improve the absorption of vitamins and minerals. Some vitamins (A, D, E, and K) are fat-soluble and are best absorbed when eating fats (e.g., carrots + olive oil). Vitamin D All vitamins are important, but Lithuanians are most commonly deficient in vitamin D. Worldwide, more than a billion people face vitamin D deficiency. Vitamin D regulates the function of over 200 genes and is essential for the growth and development of the organism. Vitamin D deficiency can cause obesity, diabetes, hypertension, chronic fatigue syndrome, osteoporosis, etc. By getting enough of this vitamin, it is possible to avoid the aforementioned ailments. Fat-soluble vitamins are easy to overdose on, so you must monitor how much you get from food and take supplements responsibly. Low calcium and vitamin D intake is linked to an increase in body fat; one study showed that women who consumed plenty of vitamin D lost more weight than those who did not. Vitamin D is required for athletes. Not getting enough vitamin D can impair recovery and physical performance in competitions or the gym, making it harder to lose weight, especially for those athletes who live and train in Norway, Sweden, Lithuania, and other regions where there is less sun. Vitamin D comes in two forms: D2 and D3. The D3 form is absorbed better, so it is better to choose the vitamin D3 form. Thus, when dieting, you must ensure you get enough vitamin D so that your weight-loss journey is easier. Calcium Studies indicate that a diet lacking in calcium is associated with higher body weight. Sufficient calcium intake during a diet helps reduce body weight and body fat gain, or facilitates weight loss. Calcium is required for bones. Moreover, calcium is necessary for lipid breakdown and suppresses lipogenesis. Other studies indicate that insufficient dietary calcium is a risk factor for being overweight. Calcium supplements from dairy can help reduce body weight. Calcium/dairy supplements promote fat oxidation and fat content in feces. Calcium supplements and dairy products can help reduce energy intake and limit calorie content in the diet, reduce hunger, and facilitate weight loss. If you decide to use calcium, it would be beneficial to choose calcium carbonate. Calcium carbonate is one of the best-absorbed forms of calcium, including calcium citrate, which also features decent absorption and is important for strong bones. Furthermore, you will get greater benefits from calcium supplements if you split the dosage into several meals per day, as this will promote better calcium absorption. In summary, while dieting, it would be good to obtain enough calcium from food or supplements so that you feel well and, perhaps, improve fat burning. The second part of the article is here. References: Ada L, Dorsch S, Canning CG (2006). "Strengthening interventions increase strength and improve activity after stroke: A systematic review". Australian Journal of Physiotherapy. 52 (4): 241–48. Shelton RC, Puleo E, Syngal S, Emmons KM. Multivitamin use among multi-ethnic, low-income adults. Cancer Causes Control. 2009 Oct;20(8):1271-80. Calton JB. Prevalence of micronutrient deficiency in popular diet plans. J Int Soc Sports Nutr. 2010 Jun 10;7:24. Holick MF, Chen TC. Vitamin D deficiency: a worldwide problem with health consequences. Am J Clin Nutr. 2008 Apr;87(4):1080S-6S. Cannell JJ, Hollis BW, Sorenson MB, Taft TN, Anderson JJ. Athletic performance and vitamin D. Med Sci Sports Exerc. 2009 May;41(5):1102-10. Romagnoli E, Mascia ML, Cipriani C, Fassino V, Mazzei F, D'Erasmo E, Carnevale V, Scillitani A, Minisola S. Short and long-term variations in serum calciotropic hormones after a single very large dose of ergocalciferol (vitamin D2) or cholecalciferol (vitamin D3) in the elderly. J Clin Endocrinol Metab. 2008 Naeem Z. Vitamin d deficiency- an ignored epidemic. Int J Health Sci (Qassim). 2010;4(1):V-VI.Mason C et. al. trial. Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial1,2,3 Am J Clin Nutr. (2014) 99(5): 1015–1025.Tremblay A, Gilbert JA. Human obesity: is insufficient calcium/dairy intake part of the problem? J Am Coll Nutr. 2011 Oct;30(5 Suppl 1):449S-53S. Shapses SA, Heshka S, Heymsfield SB. Effect of calcium supplementation on weight and fat loss in women. J Clin Endocrinol Metab. 2004;89(2):632-637.
Fish oil and weight loss
Fish oil and weight loss Today, many Lithuanians do not get enough omega-3, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from their diet because they do not eat fatty fish (salmon, roe, cod liver, herring, oysters, sardines), as high-quality fish is expensive; therefore, it is important to include omega-3 in your diet. A sufficient amount of omega-3 in the human diet reduces inflammatory processes in the body, improves immune system function, and also improves fat mobilization while slightly stimulating fat burning and weight loss. Fish oil is essential for women and helps reduce the risk of colon, uterine, and skin cancer. Additionally, fish oil consumption can help reduce symptoms of depression, high blood pressure, diabetes, and other disease risks. Furthermore, DHA is crucial for a baby's brain development. Adequate fish oil intake can improve a newborn's health. Consuming fish oil can improve brain sensitivity to leptin (which can help with dieting and feeling better), and an insufficient amount of EPA/DHA in the brain is associated with unpleasant mood swings or even psychological illnesses. Moreover, fish oil supplements can help alleviate PMS symptoms. It would be beneficial to obtain about 1.8–3.0 grams of EPA/DHA from your diet or supplements. You can also get EPA/DHA from krill oil, which may be even more beneficial than fish oil. Krill oil looks different from fish oil. Fish oil is usually yellow, while krill oil is pink due to the antioxidant astaxanthin it contains. It should be mentioned that fish oil supplements react to heat and light, so they should be stored in dark bottles in a cool place, such as a refrigerator. Some people experience unpleasant sensations and burping when taking fish oil supplements; these symptoms can be mitigated by using supplements in enteric-coated capsules and keeping them in a cool place. In summary, omega-3 is important when dieting; everyone should enrich their diet with these acids to improve weight loss and overall well-being, brain function, and the activity of the nervous, cardiovascular, and circulatory systems. Adding that omega-3 positively affects bones, joints, vision, the endocrine system, the immune system, inflammatory processes in the body, metabolism, and recovery after training or injuries. Zinc and weight loss Zinc is essential for the human body. A zinc deficiency can cause cataracts, allergies, diabetes, skin and eye diseases, prostate adenoma, chronic fatigue, and psychological illnesses; zinc can also affect digestion. Zinc is involved in the activation of more than 300 enzymes in the body, the synthesis of nucleic acids (DNA and RNA) and proteins, and hormone metabolism (especially sex hormones); it directly affects tissue and skeletal collagen and improves vision. Not getting enough zinc impairs testosterone production (therefore, men should get enough zinc to produce sufficient testosterone before considering the use of more serious supplements). Zinc is involved in many biological processes: zinc is essential for people who are dieting. Not getting enough zinc from your diet can lead to lower thyroid hormone levels and a slower metabolism. A study found that taking zinc supplements for several months improved zinc levels in the human body and increased thyroid hormone levels. Additionally, other studies have indicated that zinc consumption allows for more weight loss and reduced body measurements (if the person is not getting enough zinc from their diet). An interesting observation is that zinc positively affects sleep quality, and better sleep equals optimal weight loss. Furthermore, it has been proven that zinc and magnesium improve serotonin signaling, which helps reduce cravings for sweet foods and symptoms of depression; this may indicate that zinc consumption can help control calorie intake and assist in weight loss. The first part of the article is here. References: Calder PC1, Yaqoob P.Omega-3 polyunsaturated fatty acids and human health outcomes. Biofactors. (2009) 35(3):266-72. Simopoulos AP.Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. (2002) 21(6):495- 505.Navarini L et. al. Polyunsaturated fatty acids: any role in rheumatoid arthritis? Lipids Health Dis. 2017 Oct 10;16(1):197. Wilson PB and LA Madrigal. Associations among Omega-3 Fatty Acid Status, Anxiety, and Mental Toughness in Female Collegiate Athletes. J Am Coll Nutr. (2017) Sep 14:1-6. Buckley JD1, Howe PR. Anti-obesity effects of long-chain omega-3 polyunsaturated fatty acids. Obes Rev. (2009) 10(6):648-59 Visioli F et. al. Dietary intake of fish vs. formulations leads to higher plasma concentrations of n-3 fatty acids. Lipids. (2003) 38(4):415-8.Bourre JM et al. Dietary omega-3 fatty acids for women. Biomed Pharmacother. (2007) 61(2-3):105-12.Gray, B., Steyn, F., Davies, P. et al. Omega-3 fatty acids: a review of the effects on adiponectin and leptin and potential implications for obesity management. Eur J Clin Nutr 67, 1234–1242 (2013). Filho, EAR et. al.Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study Reprod Health. (2011) Jan 17;8:2Noreen EE et. al.Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults J Int Soc Sports Nutr. 2010; 7: 31. Published online (2010) Oct 8.Sampalis F et. al.Evaluation of the effects of Neptune Krill Oil on the management of premenstrual syndrome and dysmenorrhea. Altern Med Rev. (2003) 8(2):171-9. Köhler A, Sarkkinen E, Tapola N, Niskanen T, Bruheim I. Bioavailability of fatty acids from krill oil, krill meal and fish oil in healthy subjects--a randomized, single-dose, cross-over trial. Lipids Health Dis. 2015 Mar 15;14:19. Payahoo L, Ostadrahimi A, Mobasseri M, Khaje Bishak Y, Farrin N, Asghari Jafarabadi M, Mahluji S. Effects of zinc supplementation on the anthropometric measurements, lipid profiles and fasting blood glucose in the healthy obese adults. Adv Pharm Bull. 2013;3(1):161-5. Khorsandi H, Nikpayam O, Yousefi R, et al. Zinc supplementation improves body weight management, inflammatory biomarkers and insulin resistance in individuals with obesity: a randomized, placebo-controlled, double-blind trial. Diabetol Metab Syndr. 2019;11:101. Published 2019 Dec 2. Cherasse Y, Urade Y. Dietary Zinc Acts as a Sleep Modulator. Int J Mol Sci. 2017;18(11):2334. Published 2017 Nov 5. Szewczyk B, Poleszak E, Sowa-Kućma M, Siwek M, Dudek D, Ryszewska-Pokraśniewicz B, Radziwoń-Zaleska M, Opoka W, Czekaj J, Pilc A, Nowak G. Antidepressant activity of zinc and magnesium in view of the current hypotheses of antidepressant action. Pharmacol Rep. 2008 Sep-Oct;60(5):588-9. PMID: 19066406. Maxwell C, Volpe SL. Effect of zinc supplementation on thyroid hormone function. A case study of two college females. Ann Nutr Metab. 2007;51(2):188-94.
9 NATURAL WAYS TO INCREASE TESTOSTERONE LEVELS IN OUR BODY
Testosterone has a significant impact on male sexuality, affecting factors such as sexual and reproductive functions, muscle mass, and hair growth, as well as contributing to bone density, red blood cell levels, and overall well-being. If you are a man experiencing symptoms such as decreased libido, erectile dysfunction, depressed mood, difficulty concentrating, and impaired memory, you should be concerned, as a drop in testosterone levels could be to blame. This can negatively impact your work, the quality of your sexual life, and your health. There are many synthetic testosterone products on the market that could help stimulate its production, but today we will present 9 natural ways you can do this without additional pills or other synthetic substances. 1. Get rid of excess weight and fat layer To reduce your fat layer, you will need to severely limit or even completely eliminate sugar and refined flour products. When dieting, increase your protein intake to protect your muscles from catabolism. It is very important to remember to regularly consume healthy fats, which can be obtained from salmon, nuts, avocado, etc. 2. High-intensity, short-duration workouts This type of training has been proven to have a positive effect on increasing testosterone levels and maintaining its prevention.So, what does such a workout look like:(choose an exercise: outdoor running, elliptical trainer, swimming, etc.)1) Warm-up 3 min2) Perform the exercise with full effort, as much as you can, for 30 seconds. You should feel that you simply wouldn't be able to do a few more seconds.3) Rest for 90 sec, take deep breaths, exhale, fill your muscles with oxygen.4) Perform the exercise a total of 8 times.As you can see, the workout lasts only 20 minutes, and 75% of the workout consists of rest and warm-up. You will only need to exert full effort for four minutes. However, remember that putting all your effort into an exercise increases the risk of injury, so before starting your workout, take the time to stretch well and warm up your joints to avoid unpleasant consequences. 3. Consume plenty of zinc The mineral zinc is important for testosterone production. You can find zinc in the following foods: dairy/fish/meat. However, you should not exceed a dose of 40mg, as excess zinc can hinder the absorption of other minerals and cause nausea. 4. Strength training Try to focus more on compound exercises that work more than one muscle group. Squats and deadlifts should be your priority! 5. Optimize vitamin D concentration Vitamin D is essential for healthy sperm cell development and helps maintain semen quality and sperm count. Vitamin D also increases testosterone levels, which can boost libido. 6. Reduce stress If you are highly stressed, due to troubles at work, family arguments, or other reasons that provoke aggression and anger, your body releases a large amount of the hormone cortisol, which blocks the effect of testosterone.Prayer, meditation, positive visualization, laughter, or yoga can help reduce stress. Also, try to avoid unnecessary arguments, disagreements, or unpleasant situations. 7. Limit or completely eliminate sugar from your diet. Testosterone levels decrease after you consume sugar, as sugar leads to high insulin levels, which is another factor contributing to lower testosterone levels. 8. Eat healthy fats By this, we mean not only healthy fats obtained from avocado or nuts, but also saturated fats from animal and plant sources, which are essential for testosterone production. Foods containing saturated fats include: meat, dairy products, olive, flaxseed, and coconut oil. 9. Increase your BCAA intake Studies show that BCAAs have an impact on increasing testosterone levels, especially leucine, which stimulates the anabolic process in our body. Food-based leucine is an ideal form that benefits your muscles without any side effects. Article by health expert Dr. Joseph Mercola
