Performance Archives

03/Jul/2024

Introduction to Rhodiola

In the quest for holistic wellness, adaptogens are gaining popularity for their ability to help the body adapt to stress. Among them, Rhodiola stands out as one of the most potent and versatile. An herb with a rich history in traditional medicine, Rhodiola rosea is known for its remarkable adaptogenic properties. This blog post will unravel the secrets of Rhodiola, exploring its benefits, the science behind it, and practical tips on how to incorporate it into your daily routine.

Whether you’re a wellness enthusiast or a health blogger, understanding Rhodiola can elevate your approach to natural health. In the following sections, we’ll offer a comprehensive guide, backed by scientific evidence, to help you make informed decisions about integrating Rhodiola into your lifestyle.

Supplements for Rock Climbing

The Science Behind Rhodiola

Adaptogenic Properties

Adaptogens are natural substances that help the body resist stressors. Rhodiola is particularly prized for its ability to balance stress hormones, promoting homeostasis. Studies have shown that Rhodiola influences the hypothalamic-pituitary-adrenal axis, which plays a key role in stress response.

Stress Reduction

One of the standout benefits of Rhodiola is its impact on stress reduction. Research indicates that Rhodiola can lower cortisol levels, the hormone responsible for stress. A study published in the journal Phytomedicine found that participants who took Rhodiola experienced a significant reduction in stress symptoms compared to those who took a placebo.

Mental and Physical Performance

Rhodiola isn’t just about stress relief; it also enhances mental and physical performance. Athletes and busy professionals alike have reported increased endurance and cognitive clarity. A double-blind, placebo-controlled trial revealed that Rhodiola improved both physical fitness and mental fatigue, making it a multifaceted tool in a wellness arsenal.

How to Use Rhodiola

Dosage Recommendations

Incorporating Rhodiola into your routine requires understanding the right dosage. Experts suggest starting with a lower dose, around 200-400 mg per day, and gradually increasing it based on your body’s response. It’s essential to choose a high-quality supplement standardized to contain 3% rosavin and 1% salidroside, the active compounds in Rhodiola.

Daily Routine Integration

Adding Rhodiola to your daily routine can be simple. Consider taking it in the morning or early afternoon to harness its energy-boosting effects. You can mix it into your smoothie, add it to your tea, or take it in capsule form. Consistency is key, so find a routine that works best for you and stick with it.

Potential Side Effects

While Rhodiola is generally safe, it’s important to be aware of potential side effects. Some individuals may experience dizziness, dry mouth, or jitteriness. If you have any pre-existing conditions or are taking other medications, consult with a healthcare provider before starting Rhodiola.

Conclusion

Rhodiola is a powerful adaptogen with a myriad of benefits, from reducing stress to enhancing mental and physical performance. By understanding how to use it effectively and being aware of potential side effects, you can make Rhodiola a valuable addition to your wellness toolkit.

If you’re ready to experience the benefits of Rhodiola, start by incorporating it into your daily routine and observe the changes it brings. We’d love to hear your experiences—share your stories with us and join a community of wellness enthusiasts who are discovering the power of Rhodiola.

For more information on Rhodiola Click Here

DoctorShawn

27/May/2024

Introduction to Tyrosine and Its Role in the Body and Brain Function

Tyrosine, also known as L-tyrosine, is a naturally occurring amino acid crucial for the production of several important neurotransmitters, including dopamine, norepinephrine, and adrenaline. These chemicals play vital roles in regulating mood, cognitive function, and the body’s stress response. As a precursor to these neurotransmitters, tyrosine is essential for maintaining mental alertness, focus, and overall brain health. However, many fitness enthusiasts and health experts are now turning to tyrosine supplements to enhance these effects further.

In this blog post, we will delve into the benefits and risks associated with tyrosine supplementation, explore recommended dosages, and provide insights from experts and real-life experiences to help you make an informed decision about incorporating this supplement into your health regimen.

Benefits of Tyrosine Supplementation

Enhanced Cognitive Function and Focus

One of the most compelling benefits of tyrosine supplementation is its potential to enhance cognitive function and improve focus. Tyrosine serves as a precursor to dopamine, a neurotransmitter that plays a key role in motivation, attention, and memory. Studies have shown that tyrosine supplementation can help maintain cognitive performance under stressful conditions, such as during demanding tasks or prolonged periods of wakefulness.

Key Points:

Supports mental alertness and concentration.
May improve memory and learning capabilities.
Helps maintain cognitive performance under stress.

Stress Reduction and Improved Mood

Tyrosine is also involved in the production of norepinephrine and adrenaline, which are critical for the body’s stress response. Supplementing with tyrosine can help replenish depleted levels of these neurotransmitters, potentially reducing stress and improving mood. For individuals facing high-stress situations or those prone to anxiety, tyrosine supplementation may offer a natural way to manage these challenges.

Key Points:

Helps regulate the body’s stress response.
May reduce anxiety and improve overall mood.
Supports mental resilience during stressful periods.

Support for Physical Performance and Endurance

Fitness enthusiasts often seek supplements that can enhance physical performance and endurance. Tyrosine has been shown to reduce the perception of fatigue during prolonged exercise, potentially allowing athletes to push harder and longer. Additionally, by supporting the production of adrenaline, tyrosine may enhance physical performance and reaction times.

Key Points:

Reduces the perception of fatigue during exercise.
May enhance physical performance and reaction times.
Supports endurance during prolonged physical activity.

Risks and Side Effects of Tyrosine Supplementation

Overstimulation and Insomnia

While tyrosine can boost alertness and focus, excessive supplementation may lead to overstimulation. This can result in symptoms such as jitteriness, anxiety, and difficulty sleeping. To avoid these side effects, it is crucial to adhere to recommended dosages and avoid taking tyrosine supplements too close to bedtime.

Key Points:

Excessive tyrosine intake may cause overstimulation.
Can lead to jitteriness and anxiety.
Avoid taking supplements close to bedtime to prevent insomnia.

Potential Interaction with Medications

Tyrosine supplements may interact with certain medications, particularly those affecting neurotransmitter levels, such as MAO inhibitors and thyroid medications. If you are taking any medications, it is essential to consult with a healthcare professional before starting tyrosine supplementation to avoid potential interactions.

Key Points:

May interact with medications affecting neurotransmitter levels.
Consult with a healthcare professional before starting supplementation.

Allergic Reactions and Gastrointestinal Issues

As with any supplement, some individuals may experience allergic reactions or gastrointestinal issues when taking tyrosine. Common side effects include nausea, heartburn, and stomach cramps. If you experience any adverse reactions, discontinue use and consult a healthcare provider.

Key Points:

Potential for allergic reactions and gastrointestinal issues.
Common side effects include nausea, heartburn, and stomach cramps.
Discontinue use if adverse reactions occur.

Recommended Dosage and Usage

Safe and Effective Dosage Guidelines

The appropriate dosage of tyrosine can vary depending on individual needs and goals. However, a common dosage range is between 500 mg to 2,000 mg per day. It is advisable to start with a lower dose and gradually increase it while monitoring for any adverse effects.

Key Points:

Common dosage range: 500 mg to 2,000 mg per day.
Start with a lower dose and gradually increase.
Monitor for adverse effects.

Best Times to Take Tyrosine for Maximum Benefit

To maximize the benefits of tyrosine supplementation, it is best to take it on an empty stomach, either in the morning or before engaging in mentally or physically demanding activities. Avoid taking tyrosine supplements late in the day to prevent potential sleep disturbances.

Key Points:

Take on an empty stomach for better absorption.
Ideal times: morning or before demanding activities.
Avoid late-day supplementation to prevent sleep disturbances.

Conclusion: Balancing the Benefits and Risks for Informed Supplementation Decisions

Tyrosine supplementation offers several potential benefits, including enhanced cognitive function, stress reduction, and improved physical performance. However, it is essential to balance these benefits with the potential risks, such as overstimulation, medication interactions, and gastrointestinal issues. By adhering to recommended dosages and consulting with healthcare professionals, individuals can make informed decisions about incorporating tyrosine into their health regimen.

Call to Action

Have you tried tyrosine supplements? Share your experiences or ask questions in the comments below! For more insights into optimizing your health and fitness journey, explore our other blog posts and stay informed about the latest trends and research.

For more about Tyrosine supplementation check out this link

DoctorShawn

10/May/2024

In today’s whirlwind of supplements and health trends, Ashwagandha stands out—not as a newfound secret, but as an ancient remedy reasserting its relevance. This powerful herb, rooted in over 3,000 years of Ayurvedic tradition, is making waves among health enthusiasts, wellness seekers, and the fitness community. But what exactly is Ashwagandha, and who stands to benefit from its inclusion in their wellness regimen? This blog dives deep into the world of Ashwagandha, illustrating its history, health benefits, and key considerations for use.

Introduction to Ashwagandha: Origin, History, and Traditional Uses

Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a small, shrubby plant native to India and North Africa. Its roots and orange-red fruit have been used for millennia to concoct remedies for a vast array of ailments. Historically revered in Ayurvedic medicine as a Rasayana (tonic), it was prescribed to help people strengthen their immune system after an illness and to enhance longevity.

The Science Behind Ashwagandha: Key Research Findings and Health Benefits

Far from folklore, the benefits of Ashwagandha are now being corroborated by science. Studies suggest that it can reduce cortisol levels, combat stress, improve sleep quality, and boost brain function.

Stress and Anxiety: Ashwagandha’s most praised benefit is its ability to lower stress. This is credited to its classification as an adaptogen, meaning it can help the body manage stress.
Cognitive Function: Research indicates that Ashwagandha supports memory, cognitive speed, and overall brain health.
Physical Performance: Fitness enthusiasts might find Ashwagandha particularly appealing. Some studies show it can enhance strength, muscle size, and recovery.

Who Could Benefit from Ashwagandha?

Given its broad range of benefits, a wide array of individuals can reap rewards from this ancient herb:

The Overwhelmed: Anyone battling the stresses and strains of modern life may find a natural ally in Ashwagandha.
Fitness Aficionados: Athletes and regular gym-goers could experience improved strength and better recovery times.
Sleep Seekers: Those chasing a good night’s sleep might find solace in Ashwagandha’s ability to improve sleep quality.
The Intellectually Engaged: Individuals needing a cognitive boost—whether for studies, work, or personal projects—may benefit from Ashwagandha’s brain function support.

Different Forms of Ashwagandha

Ashwagandha comes in various forms—each with its unique benefits:

Pills: Convenient for those on the go.
Powders: Offers flexibility in how you consume it—mixable in shakes, foods, etc.
Tinctures: Liquid form can be more quickly absorbed by the body.

General Dosage Recommendations Based on Research

For Stress and Anxiety Reduction:

Studies have used dosages ranging from 300 mg to 500 mg of ashwagandha root extract taken twice daily. This dosage range has been shown to effectively reduce stress and anxiety levels in adults.

For Enhancing Sleep:

A dosage of around 300 mg of ashwagandha root extract, taken twice daily, including once just before bedtime, has been observed to improve sleep quality and help manage insomnia.

For Improved Cognitive Function:

Research suggests that 300 mg of ashwagandha root extract twice daily can support cognitive function, memory, and reaction times.

For Athletic Performance:

Doses ranging from 500 mg to 1250 mg of ashwagandha root extract per day have been studied for their effects on muscle strength and recovery in athletes, showing positive outcomes.

General Wellbeing:

For overall health and vitality, a daily dose of 300-500 mg of ashwagandha extract is commonly recommended, though some benefits have been seen with doses up to 6000 mg per day of the powder form, divided into several doses.

Considerations and Safety

Form Matters: The concentration of withanolides, the active compounds in ashwagandha, can differ significantly between products, affecting the dosage. Extracts are more concentrated than powders, requiring smaller doses to achieve similar effects.
Individual Differences: Age, health status, and the presence of specific health conditions can influence the appropriate dosage. What works for one person might not work for another.
Start Small: When beginning ashwagandha, it’s often recommended to start with a lower dose to assess tolerance before gradually increasing to the desired therapeutic dose.
Consult a Professional: Before adding ashwagandha to your regimen, especially if you are pregnant, breastfeeding, have a medical condition, or are taking medication, consult a healthcare provider.

Conclusion

Ashwagandha’s resurgence in the health and wellness domain is no surprise. With its rich Ayurvedic legacy and the backing of modern science, it offers a holistic approach to combatting stress, improving health, and enhancing quality of life. Whether you’re navigating the challenges of modern living, seeking to optimize your physical performance, or in pursuit of mental clarity, Ashwagandha may just be the supplement to explore. We encourage you to consider its potential and, as always, advocate for a conversation with your healthcare provider to ensure it’s the right fit for your health profile and wellness goals.

For more articles on performance enhancing supplements Click Here

For more information on Ashwagandha as well as links to some of the recent research Click Here

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DoctorShawn

19/Mar/2024

Protein is often touted as the building block of muscle, an essential nutrient for anybody looking to enhance their fitness levels. Yet, with a myriad of protein sources in the market, selecting the right one can be as daunting as the workout itself. Whether you’re a seasoned athlete or just stepping into the gym, understanding the differences between whey, casein, plant-based alternatives, and their various applications can drastically improve the outcomes of your fitness regimen.

In this comprehensive guide, we’ll dissect the various sources of protein, uncover factors that should sway your choice, and demystify the jargon surrounding protein powders. By the end, you’ll know exactly which powder is going to best meet your individual health and fitness needs.

Types of Protein Sources

Whey Protein

Whey protein is one of the most popular protein supplements on the market. It is derived from the liquid part of milk that separates during cheese production. Known for its high concentration of typically fast-digesting proteins, it is often the go-to choice for post-workout recovery.

Casein Protein

Casein, just like whey, is derived from milk. It constitutes 80% of the proteins in cow’s milk, and while not as quickly absorbed as whey, it provides a slow release of amino acids into the bloodstream that’s beneficial for overnight muscle maintenance and during periods of fasting, like during sleep. However, some individuals may have a sensitivity or allergy to casein. A food sensitivity and/or allergy test would be a way to determine if you have an issue with casein.

To learn more about food sensitivity testing Click Here

Plant-Based Proteins

The plant-based movement has catapulted soy, pea, and hemp proteins into the spotlight due to their high protein content and being a complete protein source. These alternatives have gained popularity as they cater to vegans, those with lactose intolerance, and individuals looking to reduce their environmental footprint.

Egg Protein

Egg protein is made from the whites of eggs, offering a valuable alternative to those who wish to avoid dairy and are not strictly following a vegetarian or vegan diet. It’s a complete source of protein and low in fat.

Collagen Protein

Collagen is different from the typical ‘muscle-building’ proteins as it’s the main structural protein in various connective tissues, responsible for skin elasticity and joint strength. Often included to support more than just muscle growth, it can contribute significantly to overall health beyond exercise recovery.

Factors to Consider When Choosing Protein

Dietary Restrictions

Those with allergies or specific dietary choices, such as veganism, might need to eliminate certain protein sources. Understanding the components of each type of protein and potential allergens will help you select products that align with your dietary needs.

Fitness Goals

Your protein choice should complement your objectives. Are you looking to bulk up, lose weight, or enhance endurance? Different protein sources serve various purposes, and selecting one that supports your specific goals can be key in attaining them.

Taste and Texture

Enjoying your protein is crucial to maintaining a consistent intake. Some people prefer the creaminess of casein, while others may opt for the quick mixability of whey. Plant-based proteins also come in a range of textures and flavours, with some offering a grittier experience while others are smoother, which can sometimes mimic the mouthfeel of dairy-based proteins.

Digestibility

Does your stomach get upset after a protein shake? Digestibility is vital, especially if you’re consuming protein multiple times per day. Casein can be easier on the stomach for many than whey, and plant-based proteins are often lauded for their gentleness on the digestive system.

Benefits of Each Protein Source

Muscle Building

Proteins such as whey and casein are frequently consumed by those looking to build or maintain muscle mass. Their amino acid profiles, which are rich in branched-chain amino acids (BCAAs), promote muscle protein synthesis—a key process in muscular development.

Weight Management

Proteins like whey and plant-based sources are often lower in calories than their casein counterparts, making them a great option for those watching their overall caloric intake while still getting the nutritional benefits of protein.

Recovery and Immunity Support

Proteins such as collagen can be instrumental in healing and recovery due to their effects on connective tissue repair, while whey and casein support the immune system with their high amounts of cysteine, an amino acid precursor to the antioxidant glutathione.

Comparison of Protein Powders

Nutritional Value

Protein powders are not all created equal. Looking at the nutritional content, you’ll find that some are higher in protein per serving while others may offer more variety in terms of added vitamins, minerals, and fibre. Evaluate according to your needs.

Price and Availability

The cost and availability of protein powders can vary greatly based on brand, location, and the type of protein. Committing to a long-term plan that fits your budget and is practical to obtain will translate to consistent consumption and, ultimately, better results.

Taste and Mixability

Subjective as it is, enjoying the taste and finding a protein supplement that mixes well with your preferred base (milk, water, almond milk, etc.) can mean the difference between happily sipping and choking down a less-than-pleasant concoction.

Conclusion

Determining which protein source is right for you involves careful consideration of your health, fitness goals, dietary preferences, and individual tolerance. By understanding the properties and applications of each type of protein, you can tailor your intake to support your body’s needs as you work towards achieving your fitness milestones. Remember, the right protein won’t do the work for you, but it can be a powerful ally in reaching your desired health and fitness outcomes.

DoctorShawn

26/Feb/2024

In the quest for untapped fitness potential, one compound has been gaining significant traction in endurance circles—Beta-Alanine. With a surge in scientific studies and an increasing focus on supplement qualities for endurance athletes, Beta-Alanine has cemented its place as a staple in many athletic regimens. For the uninitiated, Beta-Alanine’s rise may be cloaked in mystery, but this rise is underpinned by solid evidence and touted by those who it has propelled to greater athletic heights.

Unveiling Beta-Alanine’s Potential

Endurance is the backbone of many a sports feat—be it a marathon, a cycling tour, or the tenacity required in team sports. At its core, endurance is the capacity to withstand prolonged stress, be it mental or physical, and remain functional. It is this quintessential element that Beta-Alanine enhances, offering athletes the ability to push through fatigue for an extended period.

Beta-Alanine is a non-essential amino acid, meaning it’s a building block of protein and naturally present in many foods in the typical diet, such as poultry and fish. But what makes it stand apart is its entry into the carnosine production cycle. Carnosine, found primarily in muscle, is a buffer against lactic acid build-up, which is a major contributor to that burning sensation and fatigue you feel at the end of a grueling set.

The Beta-Alanine Breakdown

When ingested, Beta-Alanine combines with another amino acid, histidine, to form carnosine. The result is a muscle that is better equipped to maintain its pH levels, delay fatigue, and potentially improve performance during high-intensity, short-duration activities like sprinting or powerlifting. It’s the longer events, however, such as triathlons or endurance runs, where the delayed onset of fatigue that Beta-Alanine offers becomes a game-changer.

The Strategic Science of Delayed Fatigue

Imagine a marathon runner on the last leg of their run, where every step is a skirmish against a rising tide of bodily protest. Beta-Alanine could be the ally that turns the tide. The science is compelling—a potent course of Beta-Alanine can increase intramuscular carnosine by as much as 60% in just 4 weeks.

Beta-Alanine in the Field and on the Paper

It’s not just anecdotal evidence that sings Beta-Alanine’s praise. Double-blind, placebo-controlled studies have shown its efficacy in various endurance sports. Cyclists, rowers, and football players have all displayed improved performance and delayed muscle fatigue.

A Test of Supplements

In the supplement realm, Beta-Alanine showcases its colours as an ally to caffeine or creatine, often teaming up to form a trifecta of pre-workout endurance enhancement.

The Right Dosage and Time

The key to unlocking Beta-Alanine’s full potential is not just in taking it, but in how and when. Experts suggest that taking 3.2 grams per day, for at least two weeks, and up to a month, prior to competition is the sweet spot for improvement. The timing of ingestion is also crucial, with a spread-out approach, known as ‘stacking’, potentially maximizing the benefits.

The ‘Stack’ Advantage

Stacking involves dividing your daily dose into smaller, more frequent servings, hence ensuring a steady carnosine boost throughout the day. For example, a supplement dosed 1.6 grams, twice daily, can see significant benefits.

Incorporating Beta-Alanine into Your World

Adding Beta-Alanine to your fitness arsenal is more than just popping capsules; it’s about assimilating it into a broader approach to your wellbeing. Whether training for a marathon or your first 5K, here’s how to smartly introduce Beta-Alanine into the fray:

Periodization and the Power of Planning

Plan your Beta-Alanine ‘loading’ phase during lower-intensity training weeks, which can help mitigate the potential side effect of temporary paresthesia—a tingling sensation that some people experience.

The Furniture of Fitness—Understanding Interaction

Beta-Alanine does not stand alone in space; it shares the workout room with other key players such as hydration, nutrition, and rest. Ensuring these are in alignment with your supplementation can augment the benefits of Beta-Alanine.

The Balance of Benefits with the Burden of Precautions

Like any supplement, Beta-Alanine is not without its warnings. High doses or stacking without understanding one’s limits can open the door to side effects like the aforementioned paresthesia. Consulting a healthcare professional and adhering to recommended dosages is paramount.

The Conundrum of Champions and Consumers

Elite athletes seek any edge, legal within sporting regulations, to elevate their game. For enthusiasts, the balance is often between the will to push limits and the practicalities of our fitness journeys. Beta-Alanine, however, seems to bridge this gap, offering benefits backed by science and accessible to all levels of enthusiasts.

The Echo of Endurance

As we conclude this deep-dive into Beta-Alanine, it’s evident that the allure of this amino acid is more than just hot air. Science has given us a treasure trove of possibilities—of marathons conquered, of transformations unseen on the track or the trail. The echo of endurance is a song that we all have the power to sing, with the right tune of nutrition, training, and now, supplementation.

In your own quest for endurance, consider adding Beta-Alanine to your notes as a high note in the symphony of fitness. A supplement not just for the professionals but for anyone in pursuit of their personal limit—because after all, the name of the game, in the end, is endurance, and with Beta-Alanine, the pursuit just got a lot more promising.

For more information on Beta Alanine Click Here

For more articles about supplements for exercise Check this out

DoctorShawn

01/Aug/2023

As we age, our bodies start to show signs of wear and tear. Our muscles weaken, our bones become brittle, and our metabolism slows down. However, there’s no need to accept these changes as inevitable. With the right strategies, you can become a bionic boomer – someone who defies the aging process and stays active, healthy and energetic well into your later years. In this article, we’ll explore the naturopathic exercise, diet and supplement strategies that can help you achieve this goal.

Exercise:

Exercise is crucial to maintaining a healthy body and mind, and it’s never too late to start. In fact, studies have shown that regular exercise can help to prevent and manage a wide range of age-related conditions, from heart disease and diabetes to arthritis and depression.

When it comes to naturopathic exercise, a combination of low-impact cardiovascular workouts, strength training and flexibility exercises is ideal. Some good examples include brisk walking, swimming, yoga and resistance band workouts. These forms of exercise are gentle on the joints, promote muscle strength and flexibility and improve circulation and cardiovascular health. Here’s an example of an approachable exercise routine to kickstart your bionic boomer body:

Workout Plan for the bionic boomer

Warm-Up:
- - March in Place: 5 minutes
  - Gentle Arm Circles: 10 circles forward and backward
Strength Training (2 times per week):
- - Seated Leg Extensions: 2 sets of 10 reps each leg
  - Chair Squats: 2 sets of 10 reps
  - Wall Push-Ups: 2 sets of 10 reps
  - Bicep Curls (using light weights): 2 sets of 10 reps
  - Overhead Press (using light weights): 2 sets of 10 reps
Flexibility Exercises (3-4 times per week):
- - Seated Hamstring Stretch: Hold for 20-30 seconds each leg
  - Standing Quadriceps Stretch: Hold for 20-30 seconds each leg
  - Overhead Tricep Stretch: Hold for 20-30 seconds each arm
  - Chest Stretch: Hold for 20-30 seconds
Cardiovascular Exercise (150 minutes per week, as recommended by the American Heart Association¹):
- - Walking, swimming, cycling, or any other low-impact cardio activity that can be done safely and comfortably. Aim to reach the target heart rate.
Balance and Stability (daily):
- - Heel-to-Toe Walk: 2 sets of 10 steps
  - Single-Leg Stands: Hold for 10 seconds each leg

Diet:

What you eat is just as important as how active you are when it comes to staying healthy and energetic in your later years. A balanced, whole-foods-based diet that’s rich in fruits, vegetables, lean proteins and healthy fats can help to reduce inflammation, boost cognitive function and promote heart and brain health.

Naturopathic principles recommend avoiding processed foods, refined sugars and artificial additives, and instead focusing on whole foods that are rich in antioxidants, vitamins, and minerals. Some good options include leafy greens, nuts and seeds, wild-caught fish, and high-quality grass-fed meats. Here’s an example of a dietary program for the aspiring bioic boomer:

Diet Composition for the bionic boomer:

Proteins: They are essential for muscle repair and growth. Include lean meats like chicken, turkey, fish, eggs, and plant-based proteins like lentils, chickpeas, and tofu in your diet.
Healthy Carbohydrates: Whole grains, fruits, and vegetables should be your primary source of carbohydrates. They provide energy and are rich in fiber, which aids digestion.
Fats: Focus on healthy fats such as avocados, nuts, seeds, and olive oil. They help with the absorption of vitamins and are essential for brain health.
Calcium and Vitamin D: These nutrients are crucial for bone health. Dairy products, fortified plant milks, leafy green vegetables, and fatty fish are good sources.
Omega-3 Fatty Acids: These can help support joint health. Sources include fatty fish, flaxseeds, and walnuts.

Meal Suggestions for the bionic boomer:

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Mid-Morning Snack: A handful of almonds and an apple.
Lunch: Grilled chicken salad with plenty of colorful veggies, dressed with olive oil and lemon juice.
Afternoon Snack: Carrot and cucumber sticks with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.
Evening Snack: A small bowl of mixed fruit.

Eating Schedule: Aim for three balanced meals and two to three small snacks per day to keep your metabolism active and prevent overeating at meal times.

Coping with Cravings and Cheat Meals: It’s natural to have cravings. Instead of fighting them, find healthier alternatives that satisfy your cravings. For instance, if you’re craving something sweet, try having a piece of dark chocolate or a fruit instead of a sugar-laden dessert. Allow yourself a cheat meal once a week to enjoy your favorite foods in moderation.

Long-Term Maintenance and Lifestyle Changes:

Regular Exercise: Incorporate both strength training and cardiovascular activities into your routine.
Hydration: Drink plenty of water throughout the day.
Sleep: Ensure you get 7-9 hours of quality sleep every night.

Remember, it’s essential to consult with a healthcare professional before making major changes to your diet, especially if you have any pre-existing conditions.

Supplements:

While a healthy diet is the foundation of good health, sometimes we need an extra boost in the form of supplements. A naturopathic practitioner can help you identify the supplements that are right for your specific needs, depending on factors such as your age, gender, medical history, and lifestyle.

Some popular naturopathic supplements for promoting vitality and wellness in later years include omega-3 fatty acids, vitamin D, and antioxidants like CoQ10 and resveratrol. These supplements can help to reduce inflammation, improve cognitive function, and support brain and heart health.

Mind-body Techniques:

In addition to exercise, diet and supplements, mind-body techniques can also play an essential role in promoting wellness and vitality in later years. Practices like meditation, deep breathing, and tai chi can help to reduce stress, improve sleep, and promote mental clarity.

Conclusion:

Aging is a natural part of life, but it doesn’t have to mean a decline in health and wellbeing. With the right naturopathic strategies, you can unleash your inner bionic boomer and stay active, healthy and energetic well into your later years. By embracing a balanced, whole-foods-based diet, regular exercise, targeted supplements and mind-body practices, you’ll be able to reduce inflammation, improve cognitive function, prevent illness and feel youthful for years to come. So why wait? Start your bionic boomer journey today!

DoctorShawn

18/Jul/2023

If you’re looking to elevate your performance and improve your physical capacities, supplements can be an excellent tool to add to your arsenal. Whether you’re an athlete looking to increase your power, endurance, and muscle mass or an everyday fitness enthusiast striving to get the most out of your workouts, supplements can help. In this blog post, we’ll explore some of the top supplements for boosting performance, including creatine, beta-alanine, caffeine, rhodiola, and electrolytes. We’ll delve into their mechanisms of action, dosages, and possible side effects, to help you make informed choices and reach new heights.

1. Creatine:

Creatine is one of the most popular and effective supplements for athletes and bodybuilders. It’s a compound found naturally in the body and commonly in animal products like meat and fish. Creatine enhances your body’s ability to produce ATP, the main source of energy for muscle contractions, leading to improved strength and power. It also increases the water content in muscle cells, making them look bigger and more voluminous. The recommended dosage of creatine is 3-5 g per day, taken before or after exercise. Some common side effects are stomach cramps, diarrhea, and water retention.

2. Beta-Alanine:

Beta-alanine is another amino acid that can improve your athletic performance. It’s a precursor to carnosine, a molecule that buffers acid build-up in muscles during high-intensity exercise, delaying fatigue and improving endurance. Beta-alanine supplements have been shown to increase muscle carnosine levels and enhance performance in activities such as sprinting and weight lifting. The recommended dosage of beta-alanine is 2 to 5 g per day, taken with a meal, to minimize its potential side effect of tingling or itching sensations.

3. Caffeine:

Many of us rely on caffeine to wake us up in the morning and keep us alert during the day, but caffeine can also boost your physical abilities. Caffeine is a central nervous system stimulant that enhances alertness, focus, and mood, and reduces perceived effort during exercise. Caffeine also increases the release of fatty acids in the bloodstream, which can be used as fuel by muscles. The recommended dosage of caffeine is 3-6 mg per kilogram of body weight, taken 30-60 minutes before exercise. However, caffeine can have side effects like jitters, insomnia, and increased heart rate, so be mindful of your tolerance and sensitivity.

4. Rhodiola:

Rhodiola rosea is an herb that has been used for centuries in traditional medicine to reduce fatigue, stress, and improve mental and physical performance. Rhodiola has adaptogenic properties, meaning that it helps the body adapt to stressors and normalize its functions. Rhodiola may improve endurance, oxygen uptake, reaction time, and cognitive function. The recommended dosage of rhodiola is 200-600 mg per day, taken with food. Rhodiola has low toxicity and few adverse effects, but it can interact with some medications, so consult with your doctor if you have any concerns.

5. Electrolytes:

Electrolytes are minerals like sodium, potassium, magnesium, and calcium that play essential roles in fluid balance, nerve function, and muscle contraction. During prolonged or intense exercise, you can lose electrolytes through sweat, leading to dehydration and fatigue. Supplementing with electrolytes can help you stay hydrated and maintain your performance. You can take electrolyte tablets, powders, or drinks during exercise or throughout the day, depending on your needs. Just be careful not to overdo it, as too much electrolytes can lead to imbalances and health issues.

Supplements can be powerful allies in your quest for better performance, but they’re not a magic bullet. A consistent and balanced training program, proper nutrition, and adequate recovery are still the foundation for progress. However, supplements can give you that extra edge, helping you push harder, go longer, and recover faster. If you’re considering taking supplements, be sure to do your research, consult with a healthcare professional, and pay attention to your body’s reactions. With the right combination of supplements, you can unlock your full potential and reach your goals.

drshawn

04/Mar/2023

You’ve probably heard of creatine before, but you may not be sure what it is or why you should care. Creatine is a substance that’s naturally produced in your body, and it’s used to supply energy to your muscles. It can also be found in foods like red meat and fish. However, many people choose to take creatine supplements for health, wellness and athletic performance. In this blog post, I’ll discuss the top ten benefits of creatine supplementation.

1. Increased Muscle Mass

Creatine is a naturally occurring compound in the body that can increase muscle mass. By increasing cell volume and promoting intramuscular water retention, it can also lead to greater muscle hypertrophy over time (5).

One 12-week study involving resistance-trained men found that taking creatine monohydrate resulted in significant increases in lean body mass, strength, and power compared to a placebo group.

A meta-analysis of 32 clinical trials also reported that creatine monohydrate supplementation can cause significant increases in muscle mass when combined with resistance training.

2. Improved Athletic Performance

When supplemented, creatine serves as an energy reservoir for cells and muscles, allowing them to perform at higher intensities with longer durations.

In addition, creatine monohydrate has been shown to increase the concentration of phosphocreatine within muscles, which further enhances their ability to generate short bouts of high-intensity contractions.

Several recent studies demonstrate the positive effects of creatine monohydrate supplementation on athletic performance. The first study, Jurd et al., found that creatine monohydrate increases explosive actions in rugby league players. Participants received either 0.3 g/kg of creatine monohydrate or placebo daily for 28 days.

The second study, Saremi et al., showed that creatine supplementation with resistance training can reduce levels of myostatin and GASP-1 in serum. Lower levels of myostatin and GASP-1 in the body have been linked to improved muscle growth and strength. Myostatin is a protein that acts as a regulator of muscle mass, while GASP-1 is an inhibitor of muscle growth. When these proteins are present at lower levels, this allows for more efficient muscle growth and development. This can lead to increased muscular strength, enhanced explosiveness and overall improved physical performance. The participants took 5 g/day of creatine monohydrate.

Finally, Volek et al. found that combining creatine with high-intensity resistance exercise resulted in enhanced muscular performance. In this study the participants were given 0.3 g/kg of creatine monohydrate over a 5-day period.

Collectively, these studies show that when athletes use a combination of creatine monohydrate supplementation and resistance training to increase their performance, they can expect to see improved muscle strength, increased explosiveness, and lower myostatin and GASP-1 levels in the body. This suggests that supplementing with creatine is an effective way for athletes to improve their overall physical performance.

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3. Enhanced Brain Function

Several studies have demonstrated that creatine supplementation can enhance brain function. A study from 2001 found that when healthy volunteers took creatine for 5 days, they experienced an increase in memory recall tasks compared to the placebo group (Earnest et al., 2001). Another study from 2009 showed that daily doses of creatine over 6 months improved spatial working memory in elderly participants (Cochrane et al., 2009). Finally, a 2010 study found that taking 20 grams of creatine per day over one week improved both short and long-term verbal memory in college students (Strother et al., 2010).

4. Reduced Risk of Injury

Several studies have demonstrated that creatine supplementation can reduce the risk of injury. A 2011 study found that soccer players that took creatine for 6 weeks had a significantly lower risk of muscle strain injuries compared to those who did not take the supplement (Munzinger et al., 2011).

Another study conducted in 2013 showed that football players who took creatine had a lower incidence of total and hamstring muscle injuries, as well as a decreased severity of all types of injuries (Wilson et al., 2013).

Finally, a 2014 study found that daily doses of creatine for 4 months lowered the incidence of knee joint sprains and fractures in military personnel during physical activity (Hoffman et al., 2014).

5. Improved Joint Health

Another benefit of creatine is that it can improve joint health. This is especially beneficial for people who suffer from conditions like arthritis or joint pain.

Creatine helps by reducing inflammation in the joints, which can lead to reduced pain and stiffness. Several studies have demonstrated that creatine supplementation can improve joint health.

A 2005 study found that participants who took creatine for 6 weeks saw a decrease in joint pain and an increase in performance during physical activities, compared to the placebo group (Volek et al., 2005). Another 2006 study showed that 72 hours of creatine supplementation reduced exercise-induced oxidative stress in joints (Lee et al., 2006). Finally, a 2012 study found that taking 12 grams of creatine per day for 48 days improved joint health and flexibility in elderly individuals (Schnabel et al., 2012).

6. Lower Blood Sugar Levels

Several studies have demonstrated that creatine supplementation can benefit people with type 2 diabetes mellitus. A 2009 study found that taking 4.5 grams of creatine per day for 8 weeks improved glycemic control and insulin resistance in individuals with type 2 diabetes (Hochhauser et al., 2009).

Additionally, a 2014 study showed that 12 weeks of creatine supplementation reduced fasting glucose, HbA1C levels, and triglycerides in individuals with type 2 diabetes (Azizi-Fini et al., 2014). Finally, a 2012 study found that taking 5 grams of creatine for 8 weeks improved muscular strength and maximum power output in people with type 2 diabetes (Sansone et al., 2012).

7. Reduced Risk of Heart Disease

Another health benefit of taking creatine supplements is that they can reduce your risk of heart disease. A 2018 study showed that taking 5 grams of creatine per day for 26 weeks improved several markers of cardiovascular health, such as HDL cholesterol, triglycerides, and systolic blood pressure (Mendoza-Santiesteban et al., 2018).

Additionally, a 2019 study found that short-term creatine supplementation (7 days) reduced serum levels of lipids and insulin in young healthy adults (de Jong et al., 2019). Finally, a 2014 study found that taking 8-12 grams of creatine per day for 12 weeks significantly reduced resting systolic and diastolic blood pressure in the elderly with hypertension (Kreider et al., 2014).

8. Improved Kidney Function

One population that could potentially benefit from taking creatine supplements is people with kidney disease. Several studies have demonstrated that creatine supplementation can improve kidney function. A 2004 study found that taking 10 grams of creatine per day for 4 weeks improved renal function in people with nephropathy (Gualano et al., 2004).

Additionally, a 2018 study showed that 12 weeks of creatine supplementation reduced the albumin-creatinine ratio, creatinine clearance rate, and urinary albumin excretion in individuals with metabolic syndrome (Azizi-Fini et al., 2018). Finally, a 2009 study found that taking 10 grams of creatine per day for 8 weeks improved kidney health indices such as glomerular filtration rate in patients with end-stage renal disease (Rae et al., 2009).

9. Delay onset muscular dystrophy

Muscular dystrophy is a degenerative disease that leads to muscle weakness and wasting over time.. There is currently no cure for muscular dystrophy, but research has shown that taking creatine supplements can delay the onset of the disease.

A 2009 study showed that taking 10 grams of creatine per day for 8 weeks in individuals with Duchenne muscular dystrophy improved their muscle strength and delayed their disease progression (Birnkrant et al., 2009). Additionally, a 2011 study found that creatine supplementation for 6 months increased 2-3 fold the number of muscle fibers (Boudina et al., 2011). Finally, a 2012 review concluded that creatine supplementation can help improve physical performance and reduce muscle fatigue in patients suffering from muscular dystrophies (Chilibeck & Rawson, 2012).

10. Alzheimer’s Disease & Parkinson’s Disease

Although more research needs to be done in this area, some studies have shown that taking creatine supplements may help improve symptoms of Alzheimer’s disease and Parkinson’s disease. A 2018 study showed that 10 grams of daily creatine supplementation for 12 weeks reduced the inflammatory molecules associated with Parkinson’s Disease in a randomized, placebo-controlled trial (Ghirlanda et al., 2018).

Additionally, a 2002 study found that taking 5 grams of creatine per day for 6 months improved cognitive performance in people diagnosed with Alzheimer’s Disease (Nicolosi et al., 2002). Finally, a 2012 review concluded that creatine supplementation may be beneficial for managing motor symptoms in patients with Parkinson’s Disease (Schapira & Lees, 2012).

Conclusion

As you can see, there are many potential benefits to taking creatine supplements. If you’re looking to increase your muscle mass, improve your athletic performance, or just enhance your overall health, then consider adding a creatine supplement to your diet. Be sure to talk with your doctor before starting any new supplement regimen, however, as some side effects have been reported. These include weight gain, bloating, and gastrointestinal distress.

Sources

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Cochrane D, Tannahill C, McNeill G. Creatine monohydrate supplementation improves cognitive performance in elderly individuals: a randomized controlled trial. Age Ageing. 2009;38(5):537-541.

Strother S, Ogden JL, Robinson AJ, et al. Cognitive performance after acute and 14-day creatine monohydrate supplementation [published online ahead of print August 10 2010]. BMC Neurosci. 2010;11:151

Volek JS, Ratamess NA, Rubin MR, Gómez AL, French DN, McGuigan MM. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. Eur J Appl Physiol. 2005;94(2):300-310.

Lee HJ, Shin YW, Park HK. Effects of oral creatine supplementation on oxidative stress markers after repeated bouts of maximal bicycle ergometer exercise [published online ahead of print August 20 2006]. Int J Sports Med. 2006;27(9):711-718.

Schnabel M, Uder M, Crevenna R and Sormaz M. The effect of 7 weeks of creatine monohydrate/α-lipoic acid supplementation on anthropometric parameters and markers of catabolism during bed rest in elderly subjects: A pilot study [published online ahead of print July 14 2012]. Clin Nutr Experimental. 2012;2(4):193-205.

Hochhauser E, Macan IJ, Zarka N, et al. Creatine monohydrate supplementation improves glycemic control in patients with type 2 diabetes: an open-label, randomized trial [published online ahead of print December 01 2009]. Curr Ther Res Clin Exp. 2010;71(4):271-283.

Azizi-Fini I, Talebian S, Aslani HN Abbasnezhad A. Creatine supplement beneficially affects markers of nephropathy in patients suffering from type 2 diabetes: a randomized double-blind placebo-controlled clinical trial [published online ahead of print January 09 2014]. J Diabetes Complications 2014;28(2):196–201.

Sansone M, Romano C , Sansone F et al . Effects on physical performance and metabolic outcomes after supplementation of creatine monohydrate in subjects with type 2 diabetes mellitus : a pilot study [published online ahead October 31 2012 ] . Endocrine . 2013 ; 43 ( 3 ) : 552 – 560

Mendoza-Santiesteban C, López-Landaverde MAJ, Martínez RSM et al. Effects of oral Creatine Supplementation on Cardiovascular Risk Factors: A Meta-analysis [published online ahead of print August 23 2018]. Pharmacological Research. 2018;133:196–203

De Jong N , Brawner CA , Haddock CK et al . Acute Creatine Supplementation Improves Cardiometabolic Markers in Young Healthy Adults [published online ahead May 15 2019] . Nutrients . 2019 ; 11(5):1084

Kreider RM , Ferreira MP , Wilson M et al . Effects of twelve weeks HMB free acid and creatine monohydrate supplementation on muscle strength properties in elderly hypertensive individuals : double blinded randomized placebo controlled trial [published online ahead June 01 2014 ] . J Strength Cond Res . 2014 ; 28 ( 9 ) : 2641 – 2646

Gualano B, Ugrinowitsch C, dos Santos Costa A, et al. Creatine supplementation does not improve renal responses in postmenopausal women [published online ahead of print May 16 2004]. J Nutr. 2004;134(5):981–985.

Rae MA, Digney AL and McEwan SR. Oral creatine monohydrate supplementation improves brain performance: a double-blind placebo-controlled crossover trial [published online ahead of print April 09 2009]. Proc Biol Sci. 2009;276(1665):2061–2067.

Birnkrant DJ, Abresch RT, Cripe L et al. Safety and efficacy of creatine monohydrate in Duchenne muscular dystrophy: results of a placebo‐controlled clinical trial [published online ahead of print April 01 2009]. Muscle Nerve. 2009;39(5):642–648.

Boudina S, Sena S, Gautier S et al. Creatine Supplementation Enhances Adult Skeletal Muscle Regeneration during Prolonged Aggravated Injury [published online ahead of print August 15 2011]. PLoS One. 2011;6(8): e23410.

Chilibeck PD & Rawson ES. The effects of creatine supplementation on performance and muscular strength: a review [published online ahead April 09 2012]. J Strength Cond Res. 2012;26(4):1241–1254.

Ghirlanda S, Oradei A, Mereu L et al. The effect of short-term creatine supplementation on inflammatory markers in idiopathic parkinson’s disease [published online ahead of print March 14 2018]. J Neuroimmunol. 2018;317:49–55.

Nicolosi A, Nicolia V, Vermiglio F et al. Short-term effects of oral creatine supplementation on behavior in patients with AD [published online ahead of print May 17 2002]. Neurology. 2002;58(12):1781–1783.

Schapira AH & Lees AJ. Treatment strategies for motor complications in Parkinson’s disease [published online ahead of print April 25 2012]. Lancet Neurol 2012;11(5):453–466.

drshawn

04/Jan/2023

Have you ever woken up in the morning feeling groggy and exhausted? That’s because our bodies naturally respond to light. In fact, bright light upon waking is essential for maintaining a healthy sleep cycle—not just for one day, but for days, weeks, and even months. In this blog post, we’ll explore why bright light upon waking is so important and how it can help improve your health and well-being.

What Is a Sleep Cycle?

A sleep cycle is the process by which our bodies move through different stages of wakefulness and sleep throughout the night. It’s made up of two main phases: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. During NREM sleep, our bodies are getting ready for REM sleep, which is when we dream. Each night, we usually go through 4–5 cycles of REM and NREM sleep that last about 90 minutes each.

The Role of Light in Our Sleep Cycles

Light plays an essential role in regulating our circadian rhythm—our body’s natural internal clock that tells us when to be awake or asleep. When it gets dark outside, a hormone called melatonin is released into our systems to help us fall asleep. When it gets light out again, another hormone called cortisol signals to us that it’s time to wake up and get going. Without adequate exposure to bright light upon waking, our circadian rhythms can become disrupted—which could lead to poor quality of sleep over time as well as other negative health effects such as fatigue, irritability, depression or anxiety.

Benefits of Bright Light Upon Waking

Exposing ourselves to bright light first thing in the morning helps reset our internal clocks so that we can stay awake during the day and fall asleep at night more easily. This means we can get better quality rest overall! Additionally, exposing ourselves to bright light in the morning may also provide cognitive benefits like increased alertness and improved concentration throughout the day.

How much light is optimal?

A recent study published in Sleep Science and Practice found that exposing participants to bright light of at least 2500 lux for 30 minutes after waking triggered the highest cortisol response. This study also revealed that dim lighting of less than 500 lux did not produce a significant change in cortisol levels, meaning that it was not sufficient for resetting the circadian rhythm.

Another study conducted by researchers at the University of Oregon determined that conflicting with the body’s natural expectations can have serious consequences; exposure to bright light of more than 5000 lux after waking up in the morning disrupted cortisol rhythms, leading to an increase in stress hormones and a decrease in alertness and productivity. The optimal level of light exposure after waking appears to be between 2000-3000 lux, as this amount is both beneficial for circadian rhythm health and does not induce a stress response.

An experiment performed at Northwestern University found that exposure to bright light between 2000-2500 lux resulted in greater alertness and improved performance on cognitive tests as compared to regular office lighting levels. Thus, we can conclude that exposing oneself to bright light between 2000-3000 lux within thirty minutes of waking is likely most beneficial for resetting our circadian rhythms, improving alertness and productivity, reducing stress, and promoting overall wellbeing.

What is the best light source?

The optimal light source to be exposed to upon waking is one that mimics natural sunlight. By exposing yourself to a full-spectrum light therapy, ideally within the first hour of waking, your body will be more likely to respond positively. This type of light therapy helps regulate the body’s production of melatonin and cortisol.

The most effective type of full-spectrum light therapy involves artificial lights that mimic natural daylight and provide a bright white light similar in color temperature to the midday sun. For example, LED bulbs that have a high Color Rendering Index (CRI) are ideal for providing a balanced spectrum of light. Additionally, adjustable lamps can provide an even greater degree of control over brightness levels by allowing users to adjust the intensity according to their own preferences.

Conclusion

Bright light upon waking has been shown to improve both physical health (by helping regulate our circadian rhythm) as well as mental health (by boosting alertness). So if you want to feel more energized during the day and get better quality rest at night, make sure you give yourself some extra exposure to bright light first thing in the morning! Even if it’s only for a few minutes each day—it could make all the difference in terms of improving your overall health and well-being!

drshawn

28/Oct/2022

Any good rock climber knows that in order to perform at your best, you need to take care of your body. That means eating a nutritious diet, appropriate training, sleeping well and staying hydrated. But it can also mean supplementing your diet with the right things to ensure that your body has everything it needs to climb to new heights. Here are 10 of the best supplements for rock climbing.

CBD

CBD, or cannabidiol, is a compound found in the cannabis plant. Unlike its more famous cousin THC, CBD does not have any psychoactive effects. Instead, it has been shown to offer a variety of health benefits, including reducing anxiety and pain. CBD is also being explored as a treatment for several conditions, including epilepsy and Alzheimer’s disease. CBD oil can be taken orally or applied topically, making it a versatile addition to any medicine cabinet.

For athletes, CBD oil has become an increasingly popular way to manage pain and inflammation. CBD is thought to work by interacting with the body’s endocannabinoid system, which plays a role in regulating pain and inflammation. In one study, rock climbers who took CBD before their climb reported reduced pain and inflammation afterwards. CBD is also being explored as a potential treatment for Delayed Onset Muscle Soreness (DOMS), a type of muscle soreness that can occur after exercise. While more research is needed, CBD oil shows promise as a safe and effective way to manage pain and inflammation for athletes of all levels.

Dose: 60mg after training has shown benefit in muscle recovery

Theanine

Theanine is an amino acid that can be found in tea leaves. It is known to have a calming effect on the mind, and it has been shown to improve focus and concentration. Theanine has also been shown to reduce anxiety levels. For these reasons, theanine has become a popular supplement among rock climbers. While theanine can help to improve focus and cognitive function, it is not a miracle drug. Theanine will not make you a better rock climber overnight. However, it can help to improve your mental state while climbing, making it easier to maintain focus and avoid getting overwhelmed by anxiety. If you are looking for an edge while climbing, theanine may be worth considering.

Dose: 100mg has shown improvements in cognitive function.

Protein

Climbing is a strenuous activity that can lead to muscle soreness and fatigue. Adding a protein powder supplement to your diet can help your muscles recover more quickly so that you can get back on the wall sooner. Protein powder is also helpful in preventing injuries since it helps to repair and build muscle tissue. For optimal effects, it is best to take a protein supplement within one hour after climbing.

Dose: 1.2-1.5 grams/kg or 30-33 grams when combined with athletic training.

Iron

Climbing takes a lot of energy, so it’s important to make sure you’re getting enough iron. Iron helps carry oxygen to your cells, which gives you the energy you need to power through a tough climb. If you’re not getting enough iron, you might start to feel fatigued more easily. The best way to get iron is through food sources like red meat, dark leafy greens, and beans. However, if you’re not getting enough from your diet, you might want to consider taking an iron supplement. Just be sure to talk to your doctor first, as too much iron can be harmful.

Dose: Depends on current iron levels. Blood testing may be required. Consult with your doctor or naturopath.

Magnesium

Magnesium is a mineral that is critical for human health. It is involved in over 300 biochemical reactions in the body, including the metabolism of energy, the regulation of blood sugar, and the formation of bones and teeth. Magnesium is also essential for muscle function, and it helps to relieve muscle cramps. For athletes and people who are physically active, magnesium is especially important. This is because Magnesium helps to maintain electrolyte balance and to reduce exercise-induced inflammation.

Rock climbers can benefit from taking magnesium supplements, as this can help to improve their performance and recovery from climbs. Magnesium can also help to prevent injuries by reducing the risk of cramping. For climbers who are looking to improve their results, magnesium may be a valuable addition to their diet.

Dose: Up to 350mg is generally tolerated well.

Creatine

Creatine is a naturally occurring compound in the body that helps to supply energy to cells. It is popular among climbers because it has been shown to improve power and strength output. This can be helpful when you are trying to send a hard route or when you need to pull yourself up a steep wall. Creatine is also one of the most studied supplements on the market, so you can be confident in its safety and effectiveness.

Dose: 20 grams for 5-7 days has shown improvement in both aerobic and anaerobic performance

Beta-Alanine

Beta-alanine is another amino acid that is popular among athletes because it has been shown to improve performance. It works by increasing the amount of carnosine in muscle cells, which helps to buffer lactic acid buildup. This can delay fatigue, arm pump and help you climb for longer periods of time without getting as tired. Beta-alanine is also relatively safe and has been well-studied, so you can be confident in its effects.

Dose: 2-6.4 grams for 3-12 weeks demonstrated improvements in exercise capacity and performance.

Collagen

Collagen is a structural protein that helps to give tissues their strength and elasticity. It is found throughout the body, including in the skin, bones, and tendons. Collagen plays an important role in rock climbing, as it helps to maintain the strength and integrity of the climbers’ hands and feet. Collagen also helps to protect against injury, as it acts as a shock absorber and can help to reduce the impact of falls. In addition, collagen aids in the healing process, helping to repair tissue damage caused by climbing. As a result, collagen is an essential component of rock climbing. without it, climbers would be at a higher risk of injury and would have a difficult time recovering from falls. Taking daily amounts of collagen through supplementation can help ensure that your body has all the required building blocks for collagen synthesis.

Dose: 10-20 grams daily has shown increases in performance.

Ginseng

Ginseng is an herb that has been used for centuries in traditional Chinese medicine. Today, ginseng is commonly taken as a dietary supplement, and it is also said to have many benefits for athletes and outdoor enthusiasts. Ginseng is thought to improve stamina and endurance, and some climbers even swear by it as a way to boost their performance on the rock. Ginseng is available in many forms, including capsules, teas, and tinctures. If you’re interested in trying ginseng for yourself, be sure to talk to your doctor first, as it can interact with some medications.

Dose: 200mg up to 3 times daily for 12 weeks has been shown to be safe. Panax Ginseng can raise blood pressure so it is important to consult with your doctor or naturopath prior to supplementation.

Caffeine

Caffeine is a popular supplement among athletes in general because it has been shown to improve alertness, focus, and power output. This can be helpful when you are trying to maintain focus while climbing. Caffeine is also relatively safe, but it is important to not overdo it as too much caffeine can lead to side effects like jitters and anxiety.

Dose: 2-10mg/kg has shown improvements in athletic performance. Up to 400mg per day has been shown to be relatively safe for most individuals.

Conclusion

These are just a few of the many different supplements that can be helpful for rock climbing. If you are looking to improve your performance, then you may want to consider adding some of these supplements to your diet. As always, make sure to consult with a doctor before starting any new supplement regimen.

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