FIRST THINGS FIRST, FAT LOSS = LESS CALORIES IN

Fat loss can be hard so we put our best tips together for you to utilize and find success. 

Remember this...

Fat loss takes time, use these tips to help you.

FAT LOSS TIPS TO LIVE BY:

1. Stay In a Deficit
2. Eat a High Protein Diet 
3. Lift Heavy Shit 
4. Get 8 Hours of Sleep 
5. Be Active 
6. Stop Drinking Calories  
7. Cut Alcohol
8. Cut Processed Food and Sugar 
9. Utilize Supplements 
10. Commit 

Read through this cheat sheet and bookmark it to your "favorites" tab for a quick refresher.

1) STAY IN A DEFICIT

The main thing to remember when you're trying to lose fat is that you NEED TO BE IN A DEFICIT!

You can't expect to lose weight if you're eating more calories than you're burning.

Start off with cutting calories by 500 per day and adjust from there. 

If you are eating more calories than you're burning, your body is being kicked into what's called a surplus. 

Side note: a surplus has advantages if your are purposely using it to build mass. If you're blindly in a surplus, those extra calories are being stored as fat.

Get the fine details here: "How Long Does it Take to Lose Excess Belly Fat"

2) EAT A HIGH PROTEIN DIET

Vital for overall health and wellness, high protein diets have been consistently successful in reducing body fat.

High protein diets involve getting more than 20% of your total daily calories from protein.

Aim for 1 gram of protein per pound of ideal bodyweight.  

QUICK FACTS ON HIGH PROTEIN DIETS + FAT LOSS

• Protein increases thermogenesis to boost metabolism and burn fat.
• Protein has a higher thermic effect than carbohydrates (burns more calories).
• Protein enhances satiety by reducing Ghrelin, the "hunger hormone".
• Protein increases peptide YY to reduce appetite.
• High protein diets increase muscle mass. More muscle, less fat. 

Read more about "Why High Protein Diets Work for Fat Loss, Muscle Building, and Longevity".

3) STRENGTH TRAIN

Lifting weights, weight training, strength training, resistance training...call it what you like, but make sure to pick up heavy shit 3-5x per week.

Why?

Strength training burns more calories than cardio and can keep your metabolism elevated for up to 38 hours after training. Aka, your body will keep burning calories 38 hours post-resistance training and increase your energy expenditure.

Use compound movements to hit multiple muscle groups in a single movement.

• Barbell Squats
• Deadlifts
• Bench Press
• Pull-Ups

Learn more about strength and conditioning here!

4) SLEEP

Sleep isn't for the weak! Instead, it's needed for optimal recovery and fat loss. 

Here's what happens if you DON"T get enough sleep:

ONE night of poor sleep can increase your intake by 559 calories. 

FOUR NIGHTS of consistent poor sleep, boosts insulin resistance by 16% which has a domino effect in increasing blood sugar levels. 

HABITUAL SHORT SLEEP (less than 8 hours per night) is associated with higher levels of Ghrelin and lower levels of Leptin. 

• Ghrelin = The "hunger hormone" that increases appetite.
• Leptin = The hormone that helps to regulate normal body weight and works as a natural appetite suppressant by promoting satiety. 

To hit your fat loss goals, you should be getting at least 8 hours of quality sleep each night. 

If you struggle with sleep, get some tips here: "6 Actionable Steps to Better Sleep".

5) DAILY MOVEMENT

Get off your ass and move! You're trying to lose fat for christ's sake!

Yes, we said to lift heavy 3-5x a week, but you also need to get that body moving!

Here are the best fat loss workouts that incorporate cardio and resistance:

• Kettlebell Training
• EMOMS
• AMRAPS
• HIIT
• Sprints

Aside from working out, shoot for at least 10,000 steps per day to keep you in a deficit.

Get more workouts here.

6) STAY HYDRATED

Cut the sugar filled drinks, and hydrate with water and sugar free electrolytes. 

Hydration = optimal digestion and metabolism which play a vital role in fat loss. 

Here's some perspective, check out the nutrition of leading "hydration" drinks: 

• Gatorade = 190 Calories and 48g Added Sugar 
• Body Armor = 210 Calories and 44g Added Sugar
• Powerade = 200 Calories and 53g Added Sugar 

That's a shit ton of sugar. 

If you're trying to cut fat, you don't need those sugary filled drinks. Stick with these instead:

1. Water 
2. Water infused with Fresh Fruit 
3. Water with Fresh Mint 
4. Zero Sugar Electrolytes

7) CUT ALCOHOL

The more you drink, the fatter you get. It's science.

Studies tell us, that if you're trying to lose fat, alcohol has ZERO benefits in helping you reach your goals. 

In fact, alcohol hinders fat loss and metabolism and research shows that it actually...

1. Increases fat mass 
2. Increases appetite 
3. Decreases muscle protein synthesis aka "muscle growth" 
4. Lower testosterone - which has a direct affect on fat loss 
5. Impairs sleep 

On top of that, Dr. Rhonda Patrick tells us that, excessive alcohol increases visceral fat aka belly fat!!

The absolute opposite of what this article is about.

If you're serious about fat loss, you'll cut alcohol completely until hitting your goals.

If you're serious about fat loss, you'll cut the alcohol until you hit your goals. 

8) CUT PROCESSED FOODS + SUGAR 

The easiest way to cut processed shit from your diet is NOT TO BUY IT! 

Processed foods are high in empty calories and sugar and low in nutrients. Instead of junk, eat real food. You'll feel the difference immediately. 

• Grass Fed Meats 
• Fish 
• Eggs 
• Fruits, Vegetables, Honey 
• Bone Broth 
• Greek Yogurt
• Protein Powder

Just like processed foods, high sugar foods = high and empty calories. Meaning you'll be intaking a lot of calories, but you won't be satiated. In fact, you'll crave more sugar which will probably put you in a caloric surplus. 

Use these tips to kick sugar cravings and stay on track: 

• Eat More Protein 
• Eat More Fiber 
• Take Probiotics 
• Eat Less Simple Carbs 
• Get More Sleep 
• Take Your Vitamins 
• Use Natural Supplements 

Now for those of you with a STRONG sweet tooth you may need some assistance which brings us to Gymnema Sylvestre. 

Native to the forests of India, Africa, and Australia, Gymnema Sylvestre is a woody climbing shrub that is known to kick sugar cravings. 

The gymnemic acid from the plant blocks sugar receptors of the tongue to curb future sugar cravings and make sugar less appealing. 

Think of it as a natural sugar repellent.

9) UTILIZE SUPPLEMENTS

Supplements should be the icing on the cake.

Meaning you shouldn't rely on them, but you can use them to your benefit.

Here are our top supplements to help with fat loss!

PRE: Clean energy from natural caffeine to supercharger workouts.

BCAA: Plant-based BCAAs support muscles and aid in weight loss.

PROTEIN: Use protein powder to increase protein intake, fill in diet gaps, or as a quick and protein-packed snack.

BURN: A clean formula of natural thermogenics that increases metabolism, reduces appetite, and burns stubborn fat.

Remember, supplements should be a bonus. Make sure you're diet consists of nutrient-dense whole foods.

10) MAKE A COMMITMENT

Our last word of advice is to make a commitment to yourself.

You're never going to lose the fat if you aren't committed to the process and hard work.

If you fall off the wagon one day, get back on it immediately.

Don't wallow in guilt, get over it and start again the next day!

Snows melting, sun's shining...pollen is back. Lucky you.

If you don't have your allergies under control, times are about to get tough. 

Keep reading for our best tips on how to beat those Spring allergies.

WHAT CAUSES SEASONAL ALLERGIES?

#1 cause = POLLEN

Seasonal allergies — also known as hay fever or allergic rhinitis — often occur during the spring, summer, or fall when weeds, trees, and grasses release pollen particles into the air to fertilize other plants.

When a person has seasonal allergies, their immune system treats those pollen particles as a harmful invader, releasing histamine and other chemicals into the bloodstream to defend against them. The release of these chemicals is what leads to the symptoms of an allergic reaction.

Different individuals can have allergic reactions to different types of pollen, and the timing of symptoms often depends on the type of pollen they are allergic to.

For the majority of the United States, spring allergies begin in March and last until May. 

Spring allergies are typically caused by flower and tree pollen, whereas fall allergies tend to be caused by weed pollen.

HOW ARE SEASONAL ALLERGIES TREATED?

Typically, antihistamines, either over-the-counter or prescription are used to treat seasonal allergies. These allergy medications work by blocking the effects of histamines produced in response to an allergen entering our system.

However, they often cause side effects like drowsiness, fatigue, and dry mouth, which lead many people to avoid them and seek natural alternatives.

OUR BEST TIPS TO COMBAT SPRING ALLERGIES

Whether you're looking for natural remedies or new approaches to traditional treatments, we've got you covered.

Here's our top tips: 

1. Probiotics 
2. Vitamin C + Multivitamins 
3. Vitamin D 
4. Quercetin 
5. Bromelain 
6. Adaptogens 
7. Omega 3's 
8. Turmeric 
9. Sauna 
10. Exercise 
11. Sleep

Start tackling those spring allergies with natural relief. Use these pointers to help you out...

TIP 1: PROBIOTICS

Research suggests that there is a link between poor gut health and respiratory allergies. 

By improving the health of your gut microbiome through the use of probiotics, it's possible to reduce the occurrence of allergy symptoms.

There is evidence that probiotics may also reduce allergic reactions by altering immune responses through a variety of mechanisms.

For example, one 2020 study noted that probiotics may work against allergens by suppressing the production of IgE antibodies and increasing regulatory T cells that damp down immune responses.

Another 2022 study discovered that taking a probiotic formula for 10–12 weeks was effective in reducing symptoms of seasonal allergic rhinitis, including runny nose and itchy eyes, as well as quality of life.

Sources of probiotics include:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• High-quality probiotic supplements

TIP 2: VITAMIN C + MULTIVITAMINS 

Vitamin C is important for your immune health. In addition to being a powerful antioxidant, vitamin C acts as a natural antihistamine.

Unlike antihistamine medications, which block histamine receptors, vitamin C works by reducing the amount of histamine your body produces. 

In particular, high doses of vitamin C may help lower histamine levels in the body.

One older study found that 2,000 milligrams (2 grams) of vitamin C can reduce histamine levels by a whopping 38%.

Sources of vitamin C include:

• Citrus fruits (kiwi, oranges, grapefruit, lemon)
• Strawberries
• Tomatoes
• Peppers
• Vitamin C Supplements 

TIP 3: VITAMIN D

Vitamin D is necessary for a healthy immune system. It may also play an important role in the prevention of allergies.

Vitamin D deficiency is a common problem among many people — especially those with allergies. Research shows that low vitamin D levels can increase the severity of allergic reactions. 

One study found that supplementation with 1,000 IU of vitamin D daily for 30 days significantly improved nasal symptoms in people with allergic rhinitis.

In addition to sunshine, good sources of vitamin D include:

• Cod liver oil
• Orange juice and milk fortified with vitamin D
• Salmon
• Beef liver
• Vitamin D supplements

TIP 4: QUERCETIN

Quercetin, a flavonol found in plants, may inhibit the production and release of histamine, as well as other substances that contribute to allergic and inflammatory reactions.

One 2020 review of studies concluded that quercetin is promising for treating and managing allergic diseases, especially rhinitis (nose irritation from allergies).

Good sources of quercetin include:

• Citrus fruits
• Apples
• Berries
• Broccoli
• Onions

TIP 5: BROMELAIN

Bromelain, a type of enzyme found in the stem of pineapples, is a well-known remedy for swelling and inflammation caused by allergies.

Research suggests that bromelain may decrease nasal swelling, reduce mucus production, and improve nasal drainage.

A 2016 review of studies also noted that administering bromelain in children can reduce the duration of sinusitis symptoms and accelerate recovery. Sinusitis patients given bromelain experienced complete resolution of inflammation of the nasal mucosa and breathing difficulties.

TIP 6: ADAPTOGENS 

Adaptogens are mushrooms and plants that help boost your body’s ability to handle stress. 

When the immune system overreacts to an allergen, adaptogens can lower the immune system's response and return it to a healthy level.

Although evidence is limited, Reishi particularly appears promising for allergy sufferers. One study noted that Reishi has anti-allergic properties. It also supports a healthy immune system and decreases inflammation, helping soothe seasonal allergy symptoms.

Adaptogens can be consumed whole (although some may be too bitter), in capsule form, as a drink, or as a powder added to soups, smoothies, and other foods.

TIP 7: OMEGA 3's

Omega-3s are “healthy fats” found in various foods and supplements. They are believed to reduce inflammation in the body, easing seasonal allergy symptoms.

Current studies strongly support the use of omega-3 fatty acids in preventing and improving asthma and allergic diseases.

Additionally, a 2019 study noted that omega-3s may decrease the narrowing of the airways that occurs in some cases of seasonal allergies and asthma.

Omega-3 Sources: 

• Cold-water fatty fish, such as salmon, tuna, mackerel, sardines, and herring
• Nuts and seeds
• Cod liver oil
• Chia seeds
• Omega-3 supplements

TIP 8: TURMERIC

Turmeric, also known as the golden spice, can do wonders for your allergies — primarily due to its curcumin content. 

Curcumin is known for its ability to reduce inflammation. This can potentially reduce the inflammation and swelling caused by allergies.

While further human research is needed, studies appear promising for turmeric's potential to relieve seasonal allergies.

One 2016 study found that curcumin effectively alleviated nasal symptoms and nasal congestion in people with allergic rhinitis by improving airflow through the nasal passages.

Curcumin may also be beneficial for the immune system.

Turmeric powder can be used as a spice in dishes like curry, soups, and golden milk, which is made by adding turmeric to warm milk. To enhance the absorption of turmeric, consume it with a source of fat, such as avocado, nut butter, or olive oil.

Alternatively, you can take a high-quality turmeric supplement that includes black pepper, which improves absorption.

TIP 9: SAUNA

Several studies have shown that sauna therapy can improve symptoms of seasonal allergies.

For instance, one study analyzed 31 patients who underwent 40-minute infrared sauna therapy sessions daily for 7 days. All patients noted improvements in nasal itching, stuffiness, eye itching, and sneezing during treatment.

Another 2018 review of studies suggests that saunas — both Finnish-style and infrared — can benefit people with seasonal allergies, as well as those with chronic fatigue and pain. Not to mention its positive effects on exercise performance and overall quality of life.

TIP 10: EXERCISE

While exercise won't eliminate seasonal allergies altogether, it increases your blood flow. This helps move allergens quickly through your bloodstream, reducing inflammation and irritation. 

One 2019 study noted that regular physical exercise improves the quality of life in people with allergic rhinitis and asthma. 

Another small study found that participants who did 30 minutes of walking/or running on a treadmill for eight weeks found significant improvements in allergic rhinitis symptoms.

However, it’s important to exercise appropriately and avoid seasonal allergy triggers. The American Academy of Allergy, Asthma, and Immunology recommends avoiding exercising outdoors when pollen counts are high.

When you are already experiencing symptoms, you may also want to avoid endurance exercise as it may worsen symptoms. 

Try these exercises for symptom relief:

• Strength Training 
• Running 
• HIIT 
• Hot Yoga 

TIP 11: SLEEP

Sleep is essential for allergy sufferers because it helps strengthen the immune system and restore the body. 

One 2022 study discovered that people with poor sleep quality are more likely to experience seasonal allergies.

In addition to worsening stress, inadequate sleep can wear down the immune system, exacerbating allergy symptoms.

Most adults should aim to get 7-9 hours of sleep each night for optimal health. Using an air purifier and closing your doors and windows can help reduce allergen exposure for a restful night’s sleep.

BOTTOM LINE

TLDR;

• Pollen is the #1 cause of seasonal allergies
• You can use probiotics, multivitamins, vitamin D, quercetin, bromelain, adaptogens, omega-3s, and turmeric to help naturally relieve symptoms. 
• Incorporate sauna, exercise, and adequate sleep aid in relief. 

Seasonal allergies can throw a wrench in your daily routine and plans, especially during the spring months. But by combining the strategies we’ve discussed with a healthy diet, you can live your best life this spring without falling victim to your allergies.

Some strategies that may help relieve seasonal allergy symptoms include incorporating probiotics, adaptogens, exercise, and ensuring you get enough sleep.

It's important to remember that what works for one person may not work for you, so it may take some trial and error to find what brings you relief. 

As always, it's a good idea to consult with a healthcare provider for proper diagnosis and treatment if you suspect you have seasonal allergies. Speaking with a provider before starting any new supplement is also important.

Sodium has been painted as enemy #1 when it comes to health and longevity.

But if you understand how critical sodium is for the body, you'd know how to navigate through the falseness of it all. If you don't know, you'll be educated by the end of this article.

In short, sodium is critical to many bodily systems, such as fluid balance, muscle contraction, nerve function, and more.

Keep reading to learn why you need sodium, why it's especially important for athletes, and how different types of sodium offer their own pros and cons.

KEY TAKEAWAYS

• Sodium is critical in nerve function, muscle contraction, and fluid balance.
• Sodium deficiency can negatively affect athletic performance and recovery.
• Pink Himalayan provides other nutrients in addition to sodium.
• Low sodium can result in negative side effects.
• You NEED sodium

SODIUM 101

Remember, sodium is not bad for you!

It's an essential nutrient that your body needs. In fact, quite the opposite is true - health issues and deficiency symptoms will occur if you're not getting ENOUGH sodium.

For example, if you drink too much water in a short amount of time, your sodium levels can deplete so drastically that it can cause severe illness or even death. Yes, death.

It's called hyponatraemia and is a result of water intoxication. Google it or you can read more about it at this article (just click the link)

"Water Is Not The Best Hydration Tool - Here's Why"

Now back to sodium functions:

Sodium is needed for:

• Nerve Functions
• Muscle Health and Proper Contractions
• Energy and Energy Production
• Fluid/Electrolyte Balance
• Blood Pressure Regulation

Let's talk about sodium and break down the science behind its role in the body.

Sodium picked up a bad rap after some dodgy studies were put out - but the truth is that it's an essential nutrient. (WE NEED IT)

Salt and sodium are commonly used interchangeably - but they're not the same thing.

• Sodium = Mineral
• Salt = Compound consisting of sodium

Sodium is the sixth most abundant element on Earth, making up a significant portion of the Earth's crust.

It is an important mineral that plays a critical role in nerve function and muscle contractions, among other roles.

WHY SODIUM GETS A BAD RAP...

Back to those dodgy studies we spoke about earlier...

STUDY 2 - 1904

Two French scientists, Ambard and Beauchard, developed their salt-blood pressure hypothesis. They tested their hypothesis that more salt = higher blood pressure.

But...in this study, the participant list consisted of six individuals. Just 6 - not 600, not 6,000, just six, patients. Meaning, it wasn't statistically significant and it didn't take into account previous health concerns that the individuals may have had.

Refer to The Salt Fix by Dr. James DiNicolantonio

STUDY 2 - 1950s and 60s

Dr. Lewis Dahl tested his theories that low salt diets = less hypertension.

He tested his theories on rats, but not just any rats. Dahl understood that salt intake didn't have much effect on blood pressure in normal rats - so he created "Dahl salt-sensitive rats".

Yes - he created rats to be SENSITIVE to salt so that he could use these SALT-SENSITIVE rats to test and prove his salt-blood pressure hypothesis.

He also created salt-resistant rats and tested these as well.

And what do you know...the salt-sensitive rats that were given a high-salt diet developed a deadly rise in blood pressure and salt-resistant rats did not.

...but you have to remember, they were already modified to be sensitive - so the results are skewed, but this is where some of the salt confusion begins.

From here, flawed study after study painted salt in a bad light and pushed the fact that salt diets resulted in hypertension and the dietary guidelines for American and their sodium consumption landed at 2,300mg of sodium or less per day.

^That's just ONE teaspoon of salt - not enough for athletes or those working and sweating in warm conditions.

Read more on the "The Sweet Spot for Sodium Intake"

SODIUM ROLES

Sodium is an essential element that influences many systems and functions in the human body. Sodium influences:

• Nerve Function
• Muscle Contraction and Health
• Fluid/Electrolyte Balance
• Nutrient Absorption 
• Blood Pressure Regulation

NERVE FUNCTION

Sodium plays a critical role in nerve function by essentially acting as an on-switch.

When a nerve signal is initiated, sodium channels in the nerve cell membrane open up, allowing sodium ions to make their way into the cell. This electrical burst travels down the nerve cell, carrying the message from your brain to other parts of the body.

MUSCLE CONTRACTION

When your brain sends a signal to move a muscle, sodium steps up to the plate.

Sodium helps facilitate muscle contractions by opening specialized channels in the muscle cell membrane. As sodium floods these channels, it changes the electrical charge that sets off a chain reaction, ultimately leading to muscle contraction. Furthermore, as sodium rushes into the cell, it triggers the release of stored calcium ions, further promoting muscle contraction.

FLUID BALANCE

Sodium plays a major role in maintaining the fluid balance in the body.

It helps regulate the amount of water inside and outside your cells, ensuring our cells have the right environment to function properly. The delicate balance of sodium and water can affect blood pressure and hydration which can have a crucial effect on training and performance.

We all need proper fluid balance, but athletes training hard, especially twice a day need to keep their fluids in check for high performance.

NUTRIENT ABSORPTION

Sodium helps facilitate the transport of essential nutrients across the intestinal cell membranes by creating a favorable environment.

In layman's terms - sodium intake is essential for proper nutrient absorption in the small intestine.

It's involved in the absorption of amino acids, glucose, and even some minerals. Without enough sodium content, you may be at risk for nutrient deficiencies.

BLOOD PRESSURE REGULATION

Sodium influences blood pressure through its role in fluid balance in the body. High sodium consumption leads to increased fluid retention and higher blood pressure. On the flip side, reduced sodium intake can help lower blood pressure.

BEST SOURCES OF SODIUM

Americans consume a significant amount of sodium on average, so many food companies have focused on low-sodium foods to support reduced sodium intake. You might wonder what foods are best if you need to increase your daily sodium intake. Not to worry--we've compiled a list of 10 of the best sources of sodium:

• Shrimp: Three ounces of cooked shrimp contains 94 mg of sodium.
• Cottage Cheese: 1/2 cup of cottage cheese contains 358 mg of sodium.
• Vegetable Juice: One cup of mixed vegetable juice contains 180 mg of sodium.
• Sandwiches: An average 6-inch turkey sub sandwich contains 583 mg of sodium.
• Broths and Stocks: One cup of vegetable broth contains 667 mg of sodium.
• Cheese: One slice of cheddar cheese contains 111 mg of sodium.
• Jerky: One ounce of beef jerky contains 505 mg of sodium.
• Pickles: One pickle spear contains 326 mg of sodium.
• Frozen Pre-Prepared Foods: One personal-size frozen meal can have 991 mg of sodium.
• Ham: Just one slice of ham contains 167 mg of sodium.

Of course, it's important to remember that sodium needs are very individualized. Be mindful of the amount of sodium in your food supply and plan your meals and supplements accordingly.

SIGNS OF DEFICIENCY

Sodium deficiency can be a tricky problem. It can sneak up on you and leave you feeling off during a workout, fuzzy during normal day-to-day tasks, and low overall energy. Causes of sodium deficiency include excessive sweating, excessive hydration, inadequate salt intake, and low-carbohydrate diets. [5]

Symptoms of sodium deficiency include:

• Headaches
• Low Energy
• Muscle Cramps
• Brain Fog
• Insomnia
• Increased Salt Cravings
• Mood Disruptions

SODIUM FOR ATHLETES

Sodium is an essential nutrient for athletes, playing a role in training and performance. Sodium is involved in electrolyte balance, hydration, and recovery--all important to an athlete hard at work.

Athletes lose sodium through sweat as they train, but electrolytes are essential for nerve signaling and muscle function. Plus, a lack of electrolytes can lead to debilitating muscle cramps. Sodium also helps athletes retain fluids and stay hydrated, preventing dehydration-related injuries. Lastly, sodium is involved in nutrient absorption, so replenishing the sodium you lose during a workout can help you absorb other nutrients that promote faster recovery.

SODIUM IN SUPPLEMENTS

Sodium is common in supplements and commonly the main ingredient in hydration products, but not all salts are created equal.

Sure, they all contain sodium chloride as - but it doesn't make them the same. Some have additives, some don't. Some are heavily processed, some aren't. Etc.

Here's the breakdown...

TABLE SALT

White in color, fine, small crystals.

Contains only sodium and chloride - which is why the terms "table salt" and "sodium chloride" are commonly used interchangeably.

The reason table salt contains only sodium and chloride, is because it is heavily refined and and all that's left is sodium chloride.

Since table salt is heavily processed additional additives and anticaking agents are dry out the salt and prevent clumping.

Another common term you may see with table salt is "Iodized" Salt which means that iodine has been added to the blend.

PINK HIMALAYAN SALT

Pink in color, can be powdered, fine, or course in texture.

Pink Himalayan salt comes from ancient dried up ocean and is mined throughout Pakistan. Unlike table salt, Pink Himalayan Salt contains 84 minerals and and trace elements.

Which puts it's nutritional profile above table salt.

Less refined, less processed, and more nutrients - pink Himalayan salt is rich in potassium, calcium, magnesium, and iron.

Unlike table salt that is stripped of its nutrients and bleached during manufacturing, phs is harvested by hand and kept in its natural state.

Read more on pink Himalayan salt and its benefits for athletes.

WHY PINK HIMALAYAN SEA SALT IS SUPERIOR

Of all sodium compounds available for sports nutrition supplements, pink Himalayan salt offers unique benefits. It's rich in mineral contents, containing calcium, potassium, magnesium, and iron.

In fact, recent research found that pink Himalayan salt has substantially higher levels of each compared to your typical table salt or sodium chloride. 

DOES SALT NEED SUGAR?

Sugar can help with electrolyte absorption, but it isn't absolutely necessary. Yes, glucose can aid in transporting sodium, chloride, and water across intestinal membranes, but it's not the only method. Sodium can be absorbed through other mechanisms in the gut. Phosphorus, butyrate, potassium, and chloride can all help mediate the transport of sodium and other electrolytes across the cell membrane.

BOTTOM LINE

TL;DR

Main takeaway = We need Sodium.

Although sodium may have earned a bad rap over the years, we can't overlook its importance in the human body, especially for athletes in training. Sodium levels influence muscle contraction, nerve function, fluid balance, blood pressure, and nutrient absorption. Sodium deficiency can lead to poor athletic performance, headaches, muscle cramps, and brain fog.

The dietary reference intakes in the Dietary Guidelines for Americans recommend no more than 2,300 mg of sodium daily. However, athletes may require higher sodium intake if they lose copious amounts of sodium through sweat.

Halloween's over and all those Starbucks Christmas cups are telling us that the holidays are here. 

Sure, they bring magic and joy and warm fuzzy feelings all around, but you know what else they bring?

A shit load of stress.

Whether it's a tight budget, running yourself thin trying to make it to every holiday event, or dreading the awkward questions that your no-filter alcoholic uncle'll ask at the Christmas dinner table, we get it.

But...unchecked stress can throw you into a whirlwind by negatively impairing memory, attentiveness, and cognitive functions - all while wearing down your immune system making it easy for the holiday flu season to creep up on you.

Sounds like a ticking time bomb if you ask us!

Use these five tips to keep your holidays stress in check so that you actually enjoy the season. 

TIPS ON MANAGING HOLIDAY STRESS

Kick holiday stress with these five tips...

1. Daily Exercise 
2. Get Outside
3. Sleep and Eat Well
4. Take Your Vitamins
5. Set Limits 

Let's get to it...

1.) EXERCISE DAILY

You should have known this was coming! Vigorous exercise can help kick the holiday blues!

Stressed? Workout

Anxious? Workout

Overwhelmed? Take a break and workout!

Not only does exercise help with body composition, but regular exercise has also been shown to:

• Reduce Anxiety + Depression
• Increase Blood Circulation in the Brain
• Improve Motivation, Mood, and Self-Esteem
• Increase Memory + Cognitive Functions

Exercise also releases feel-good endorphins. Ever heard of "runner's high", endorphins take the credit.

Physical activity helps to increase endorphins giving you a natural high, but you need to earn it. Here's how:

RUN HARD: A slug's pace won't do it, put some effort into it and run for at least 30 minutes.

EMOMS: Every minute on the minute. Emoms are versatile and can be used with whatever you have. Kettlebells, dumbbells, full gym access, or nothing - you can use emoms. 

Here's a 20 minute sample to give you an idea:

• 15 Kettlebell Swings 
• 10 Burpees 
• 20 Body Squats 
• 10 Push Ups 
• 50 Yard Dash 

Put your timer on for 20 minutes. When the timer starts, you're on minute one. Do your 15 swings and use the remainder of the minute to rest before moving on to the next exercise. 

EMOMS are a short and brutal way to get your blood pumping and workout that stress. 

HIIT: Once you start enjoying the non-stop jumping, you'll know you hit that high.

GROUP CLASSES: For those who do best in group settings, gather up your tribe and get a workout in together.

Need more workout ideas? Get some here. 

2.) GET OUTSIDE

Get outside and get outta that funk. Fresh air is good for you. Plus, if you live in a cold state, it's hard to stay stressed while freezing your ass off. 

Exposure to nature has been linked to...

• Improved Attention
• Lower Stress
• Improved Mood
• Increased Empathy and Cooperation

...and we all know that to make it through the holidays, cooperation is KING!

Calm your holiday stress by getting outdoors daily. Adjust your daily activity to your local climate and how much cold you can handle.

OR

Just get outside and throw a massive snowball at your annoying neighbor and it may just make you feel better...kidding...kinda ; )

3.) SLEEP WELL

No one likes a scrooge, so don't let shitty sleep turn you into one. 

Sleep should always be a priority, so if you struggle with, it may take some work. 

Here are 6 tips for better sleep:

1. Quality Matters 
2. Cut Blue Light 
3. Limit Caffeine 
4. Consistency Affects Sleep
5. Train Hard 
6. Black It Out 

Remember this, "poor sleep can be a contributing factor to the initiation and worsening of mental health problems." - Sleep Foundation

So if you're already feeling stressed, poor sleep will make things worse! Hit the workout hard so your body craves sleep!

4.) TAKE YOUR VITAMINS

Specifically, a quality multivitamin.

Thanks to good ol' Dr. Rhonda Patrick, we know that a new randomized controlled trial showed that consistently supplementing with a multivitamin slowed cognitive aging by 60% by improving cognition, episodic memory, and executive functioning. 

What is...

COGNITION: The processes involved in learning, memory, and knowledge.

EPISODIC MEMORY: The memory of your recent, past, and everyday events. Questions you ask yourself like;

"Where did I park the car?"

"Did I order my secret santa gift?"

"Did I unplug the coffee maker?"

Etc. etc. etc.

EXECUTIVE FUNCTIONING: The cognitive processes and skills needed to learn, work, and manage everyday life in order to plan, monitor, and execute goals and tasks.

According to the study, routinely taking a multivitamin can help improve:

• Attentiveness
• Memory
• Problem Solving
• Decision Making
• Reasoning

So instead of being the Grinch, brighten up with a multivitamin and enjoy the season.

*Side note: Lucky us, flu season and the holidays run side by side! Stress can put a damper on your immune system, so take your vitamins daily to remain mentally and immunally strong!

5.) SET LIMITS AND BUDGETS

Boundaries, budgets, time to yourself, whatever you need, do it.

LIMITS: We have them, but some of us shy away from setting them. Make it a priority to stick up for yourself and put your foot down when needed.

BUDGETS: Money AND Time

MONEY:

Don't put yourself into a hole trying to impress people with gifts you can't afford. If you're stressed during the holidays, overspending will keep you stressed into the new year!

TIME:

Budget your time accordingly. If you can't make EVERY holiday event, so be it. Prioritize which events you can make, and for the ones you can't, they'll understand.

WRAPPING THIS UP

Don't sweat the small stuff.

Don't let stress define your holiday mood.

Do enjoy it! Take time to enjoy family, friends, and all the fun the season brings.

Exercise daily, get outside, sleep well, eat well, take your vitamins, and set reasonable limits and budgets this holiday season.

Ahhh the battle of the sweeteners. 

Monk fruit and stevia are amongst the top two natural sweeteners, but there are key differences between the two.

BONUS: We also talk about the absolute WORST sweeteners that you should eliminate from your diet.

Let's see if you're team Monk Fruit, Stevia, or both.

Read on...

KEY TAKEAWAYS:

• Monk fruit and Stevia are all-natural, plant-based sweeteners.
• Studies show that Stevia, when used in exorbitant amounts, has potential drawbacks.
• Monk fruit has zero known side effects.
• Monk fruit has a milder sweetness when compared to stevia.
• Artificial sweeteners may lead to weight gain and other potential health issues.

Buuuuuut....before we get into it, if you're already triggered at the thought of "natural sweeteners" because you should "just eat a fruit, it's healthier for you"...

Well, no shit Sherlock.

But in this day and age, natural sweeteners are commonly used - you might as well learn a little more about them and learn A LOT about the artificial sweeteners you should stay away from!

Now, let's really get into it!

MONK FRUIT AND STEVIA ARE NATURAL SWEETENERS, BUT WHAT DOES THAT MEAN?

Natural equals natural...capiche?

All kidding aside, natural sweeteners are made from a variety of trees, plants, and fruits.

Here's a list of natural sweeteners to save for later:

• Honey = High Calorie, High Carb
• Dates = High Calorie, High Carb
• Coconut Sugar = High Calorie, High Carb
• Stevia = 0 Calories, 0 Sugar, 0 Carbs
• Monk Fruit = 0 Calories, 0 Sugar, 0 Carbs

Some natural sweeteners — such as honey and dates — are rich in carbohydrates and calories, while others, like monk fruit and stevia, are virtually calorie-free.  

Stevia and monk fruit are called nonnutritive sweeteners because they give foods a sweet taste without adding calories, sugar, or carbohydrates.  

While the two share similar properties, they have a few key differences. 

Below, we’ll dive into the nitty gritty details of each to determine which option is better.

ALL ABOUT STEVIA

Stevia in Powder Form

Here’s the low down on stevia, including its benefits, potential drawbacks, and why some people are skipping out on it.

WHAT IT IS...

Shortcuts:

• Natural sugar substitute
• From the Stevia rebaudiana plant
• Stevia glycosides have GRAS status

Stevia is a natural sugar substitute derived from the leaves of the Stevia rebaudiana plant, which is native to South America and belongs to the Asteraceae family.

Stevia is 200 to 400 times sweeter than table sugar yet free of calories, carbohydrates, and sugar.

Back in 2008, the FDA granted Generally Recognized as Safe (GRAS) status to highly purified steviol glycosides, the sweet compounds found in the stevia plant. Basically, this means that it is safe to use as a sweetener in reduced-calorie foods and beverages in the United States.

There are several types of steviol glycosides, including Rebaudioside A (Reb A), Stevioside, and Rebaudioside D. 

Manufacturers usually do not specify the specific type of steviol glycosides used on the label. Instead, you'll typically just see words like "stevia leaf extract," "stevia powder," or "stevia liquid." 

Although they have been used for centuries as a sweetener, crude stevia extracts and whole stevia leaf are not considered GRAS due to insufficient research.

STEVIA PROS

• Stevia sweeteners can add sweetness to food and beverages without extra calories.
• They are heat stable and can be used in a variety of foods and beverages, including coffee, tea, baked goods, and other dishes.
• Stevia generally does not raise blood sugar levels, making it a good option for those with diabetes.
• Some research suggests stevia extracts may have anti-obesity, antioxidant, anti-hypertensive, anti-diabetic, anti-cancer, anti-inflammatory, and antimicrobial effects.
• They’re vegan-friendly.

STEVIA CONS

Just like anything, when taken in HIGH amounts, Stevia does have a few drawbacks.

What does "high amounts" look like?

One study revealed that 1.8mg per pound of body weight was acceptable for daily consumption. Let's say you weigh 150 lbs - your upper limit for stevia would be 270mg per day. Consistently consuming more than your upper limit could result in potential drawbacks.

These drawbacks include:

• High amounts of stevia may add a bitter/unpleasant taste.
• Stevia, from sugar alcohols, can cause gut irritations in some individuals.
• Stevia may affect the endocrine system and could potentially disrupt the gut microbiome.
• Stevia may cause allergic reactions.
• Stevia can interact with certain medications.

SO, WHAT'S ALL THE FUSS ABOUT?

Many people avoid stevia simply because it tends to leave a bitter aftertaste in their mouth. This is because stevia contains chemical compounds known to interact with both the sweet and bitter taste receptors.

Additionally, the majority of stevia products undergo significant processing and are blended with other sweeteners, such as sugar alcohols. While considered safe, sugar alcohols may cause bloating, abdominal discomfort, and diarrhea.

To avoid this...READ THE LABEL! Make sure the product you are consuming only lists stevia and ZERO sugar alcohols.

Furthermore, some studies suggest that stevia may act as an endocrine disruptor and interfere with hormones, as well as negatively influence the gut microbiome. 

One 2016 study found that human sperm cells exposed to steviol experienced an increase in progesterone production.

A 2022 review of 14 studies found that four indicated harmful effects on the gut microbiota, while the other studies found a positive or neutral effect.

More research is needed to determine the impact of stevia on gut health as well as its potential to act as an endocrine disruptor.

Although rare, stevia may cause allergic reactions in people allergic to plants from the Asteraceae family, such as ragweed, daisies, and sunflowers. 

There is also some evidence that stevia may cause gas, bloating, nausea, and dizziness in sensitive individuals.

Lastly, individuals who take blood pressure or diabetes medications should be cautious when using stevia, as combining them may cause an unsafe drop in blood pressure and blood sugar.

ALL ABOUT MONK FRUIT

Monk Fruit in Powder Form

Now that we've covered stevia, let’s explore what monk fruit is, along with its pros and cons.

WHAT IT IS...

Monk fruit, also known as luo han guo or “Buddha fruit,” is a small, round fruit native to Southern China.

While the fruit has been used for centuries in traditional Chinese medicine, monk fruit sweeteners did not earn GRAS status in the United States until 2010.

Monk fruit sweeteners are made by removing the seeds and skin of fresh monk fruit, crushing it, and then extracting its sweet portions into liquid and powdered forms.

Unlike most fruits that get their sweetness from glucose and fructose, monk fruit’s sweetness primarily comes from antioxidants called mogrosides.

During processing, mogrosides are extracted, producing a sweetener free of fructose and glucose.

Monk fruit sweeteners are 250 times sweeter than table sugar. They are commonly used in supplements, as well as food and beverages, including juices, soft drinks, candies, and desserts.

MONK FRUIT PROS

• Monk fruit has zero calories, carbohydrates, and sugar, making it a great option for those trying to lose weight and avoid excess sugar.
• Monk fruit sweeteners generally do not cause an increase in blood sugar levels.
• Research suggests it may have health benefits, including anti-tumor, anti-diabetic, and anti-inflammatory properties.
• Many people find monk fruit sweeteners to have a fruity taste and describe it as less bitter than stevia.
• Monk fruit extracts are versatile and can be used to sweeten beverages, baked goods, smoothies, and coffee.
• They’re vegan-friendly.

MONK FRUIT CONS

As of right now, there aren’t any studies available showing the risks of monk fruit extract. It's worth noting, however, that research on monk fruit extract is still limited due to it being a relatively new sweetener. 

Furthermore, the sweetener does have a few non-health-related drawbacks

These include:

• Monk fruit sweeteners tend to be pricier than many other types of sweeteners.
• Some monk fruit sweeteners contain additives, like dextrose and sugar alcohols, which degrade the quality. Make sure to read the labels and opt for products that use pure monk fruit extract and zero additives.

Although rare, individuals allergic to pumpkin, squash, cucumbers, melon, or other members of the Cucurbitaceae family may react to monk fruit.

THE VERDICT: MONK FRUIT OR STEVIA?

While both are good alternatives to artificial sweeteners, monk fruit is often considered the superior choice due to its mild flavor and lack of studies indicating any potential side effects.

However, using stevia in moderation is perfectly fine, especially if you don't have any sensitivity to it.

NOW, THE WORST SWEETENERS TO AVOID IN SUPPLEMENTS

Here’s a list of a few so-called "healthy" sugar substitutes that have the potential to do more harm than good.

1. Sucralose
2. Aspartame
3. ACE K
4. Saccharin
5. Xylitol

SUCRALOSE

Sucralose is a zero-calorie artificial sweetener that generally comes in a yellow packet. It is made from sugar through a multistep chemical process that substitutes 3 chloride atoms for 3 hydroxyl groups on the sucrose molecule.

Sucralose is 600 TIMES sweeter than table sugar and is commonly used in protein powders, diet sodas, chewing gum, baked goods, and more.  

Although the sweetener is approved by the FDA, several studies have linked it to health problems.

For example, sucralose may reduce insulin sensitivity and increase blood sugar and insulin levels. There is also evidence that sucralose may negatively alter the gut microbiome.

In addition, sucralose can disintegrate when cooking or baking at high temperatures, generating potentially toxic compounds.

It is important to note that we need additional human studies to confirm the long-term health risks of sucralose consumption.

ASPARTAME

Aspartame is an artificial sweetener made from the amino acids phenylalanine and aspartic acid. It is around 200 times sweeter than table sugar and comes in a blue packet.

When aspartame is consumed, your body breaks part of it down into methanol which further breaks down into formaldehyde, a known neurotoxin and carcinogen.

However, authorities have stated that the formaldehyde and methanol produced from ingesting aspartame consumption is not a safety concern. It is also considered safe by the FDA, with over 100 studies supporting its effectiveness.

The sweetener hasn’t been conclusively linked with any serious health problems other than for people with phenylketonuria (PKU). Still, it understandably has faced controversy over the past few years.

According to one 2021 review, some degree of research has linked aspartame to the following conditions:

• Diabetes
• Obesity
• Insulin resistance
• Gut microbiota changes
• Premature birth
• Early first menstruation in young girls
• Mood disorders
• Certain types of cancer

However, some studies have shown no correlation between aspartame and many of the mentioned health conditions. 

Given the inconsistency in current studies, additional well-designed human studies are needed to confirm these findings. 

ACE K

Ace-K, also known as Acesulfame-K or Acesulfame potassium, is a synthetic zero-calorie sweetener that is around 200 times sweeter than table sugar. It's made by combining potassium and acetoacetic acid and is often blended in with sucralose or aspartame.

Ace-K is found in many sugar-free products, including soft drinks, ice cream, milk products, breakfast cereals, and more.

Despite being considered safe by the FDA since 1988, many researchers believe the sweetener may be harmful.

Ace-K has been linked to cancer, premature delivery, neurological disruptions, weight gain, and microbiome disruption.

SACCHARIN

Saccharin is a low-calorie artificial sweetener 300-400 times sweeter than sugar. As one of the cheapest sugar substitutes, saccharin is often present in baked goods, canned fruit, dessert toppings, chewing gum, and vitamin and mineral supplements.

Sodium saccharin is commonly found in artificial sweeteners, although many people find it to have a bitter, metallic aftertaste.

Recent rodent studies have shown that long-term saccharin consumption may increase the risk of obesity and diabetes, as well as liver and kidney impairment.

There is also evidence that saccharin may negatively impact the bacterial balance in the human gut. 

XYLITOL

Xylitol is a sugar alcohol naturally present in many fruits and vegetables. It can also be commercially produced from corn cob and birch bark. 

Xylitol is commonly found in sugar-free chewing gum, candies, mints, and oral-care products.

It looks and tastes similar to regular sugar yet has around 40% fewer calories. Xylitol also doesn’t typically raise your blood sugar as much as sugar.

While xylitol is FDA-approved for use as a sweetener and food additive, it can produce unwanted side effects. These include stomach cramps, irritable bowel syndrome, diarrhea, and kidney stones when consumed in high amounts.

BOTTOM LINE

TL;DR

STEVIA:

• Natural
• Zero calorie
• Bitter aftertaste (when used in high amounts)
• May cause GI issues in some individuals (when used in high amounts)

MONK FRUIT:

• Natural
• Zero calorie
• Slightly more expensive
• Neutral flavor
• No known side effects

Both stevia and monk fruit are zero-calorie natural sweeteners that can be used as a substitute for sugar and artificial sweeteners. While both share similar properties, stevia can leave a bitter aftertaste and may cause digestive symptoms. 

There’s also limited evidence that stevia may interfere with the endocrine system and gut microbiome. However, studies are limited, and we need more human studies before drawing definitive conclusions.

Monk fruit has a slight advantage over stevia as it has a more neutral taste and no reported side effects. However, it is pricier and not as readily available. 

Ultimately, it comes down to taste and tolerance. Choose the natural sweetener that best fits your taste preferences and dietary requirements.

The body needs magnesium - but patterns show, that we aren't getting enough. 

In fact, over half of the population are deficient. 

We'll go over why you need magnesium, what it does, how to eat it, and the best forms to incorporate into your diet. 

Read on... 

KEY TAKEAWAYS:

• Magnesium is critical to hundreds of functions in your body.
• Magnesium deficiency can affect many areas of your health.
• There are many different types of magnesium, but not all offer the same benefits.

THE IMPORTANCE OF MAGNESIUM

Magnesium (Mg) is found throughout your entire body. In fact, every cell contains magnesium and needs it to function properly. You can find the majority of your body’s magnesium (approximately 60%) in your bones, while the rest is dispersed between the muscles, soft tissues, and fluids. 

Technically, magnesium is an electrolyte, but most of its influence on the human body has very little to do with electric conduction in the body.

Involved in over 600 metabolic reactions, magnesium is vital for optimal health and;

• Energy Production
• Muscle Contraction
• Blood Pressure Regulation
• Nerve Function
• and more.

While magnesium is readily available in a variety of food sources, research shows about 50% of the population are not meeting the basic requirements and are in fact deficient.

The RDA for magnesium sits between 310-420mg for adults.

• 310-320mg for women 19+ years
• 400-420mg for men 19+ years

**Remember, these are the basic requirements. Athletes and highly active individuals will need more.

• Recent research pointed out that athletes are not consuming enough magnesium to meet their increased needs.
• Magnesium can be lost through sweat - athletes training twice a day or in heated environments could be losing magnesium at faster rates compared to the layman.
• One study found that volleyball players who consumed 350mg of magnesium daily saw an improvement in their athletic performance in comparison with the placebo. 
• Additional research is needed to better understand just how much magnesium athletes need to see potential benefits - but an optimal daily dose of magnesium may sit at 1,800 mg per day. 

SYMPTOMS OF DEFICIENCY

Reminder: 50% of the population is deficient in magnesium.

According to Dr. James Dinicolatonio and his book "The Mineral Fix", magnesium content in whole foods has drastically decreased over the years, which may be contributing to deficiency issues.

From 1940-1999, magnesium concentrations in whole foods have decreased by:

• 24% in vegetables
• 17% in fruits
• 15% in meats
• 26% in cheese

Why? A few factors are to blame including; soil erosion, chemicals, synthetic fertilizers, use of pesticides, highly processed, and highly refined foods.

On top of less and less magnesium in the foods we eat, these factors can also contribute to higher excretion rates and deeper deficiencies:

• Excessive Sweating
• Physical Exercise and Training
• Sauna Use
• Prolonged Fasting
• Vitamin B6 Deficiencies
• Excessive Vitamin D Supplementation
• High Sugar Diets

If you are not taking an active approach to consuming enough magnesium in your diet, you may be including in the deficient population and experience the following symptoms:

• Fatigue
• Muscle cramps
• Increased inflammation
• Hypertension
• Osteoporosis

FATIGUE

Magnesium helps move blood sugar into the muscle and dispose of lactate, which builds up during exercise and results in muscle soreness. Low magnesium levels can prevent this disposal of lactate, causing sore muscles and fatigue.

If your body cannot get rid of lactate, your workouts might be plagued by feelings of weakness, and you might have a hard time reaching your fitness goals. 

MUSCLE CRAMPS

Since magnesium is crucial to muscle contractions, inadequate magnesium intake may contribute to muscle cramping. 

If your workouts are affected by muscle cramping, you might benefit from increasing your electrolyte intake or consider adding another form of magnesium to your diet. 

Maintaining adequate magnesium stores can help prevent muscle cramping and keep you ready to train at your best.

INCREASED INFLAMMATION

Recent studies have shown a correlation between low magnesium and increased inflammation and oxidative stress in the body. 

Magnesium in supplement form can help athletes better manage inflammation and also reduce the risk of chronic health conditions such as cardiovascular disease. 

HYPERTENSION

Research has shown a connection between magnesium levels and blood pressure. 

Studies have found that some form of magnesium supplementation can actually reduce high blood pressure, meaning it can be used in a preventative manner or as part of a antihypertensive therapy plan.

OSTEOPOROSIS

Adequate magnesium intake also plays a significant role in bone health. In fact, magnesium helps convert vitamin D to its active form in order to improve the calcium absorption required for healthy bones.

For example, low magnesium has shown a connection to increased risk for osteoporosis, a disease that weakens and thins the bones. 

In the fitness world, healthy bones are key to maintaining quality, high-intensity training. 

HOW TO GET MORE MAGNESIUM IN YOUR DIET

 Two ways:

1. Whole Foods
2. Supplements

1. FOOD SOURCES

The best food sources of magnesium will come from whole/organic foods and range in plant and animal origins.

Remember: Highly processed and refined foods have most likely killed all the magnesium that was once available in a food - stick with whole food sources.

SEEDS, NUTS, BEANS*

• Pumpkin Seeds (1 oz.) = 156mg
• Chia Seeds (1 oz.) = 111mg
• Almonds (1oz.) = 80mg
• Lentils (1 cup) = 71mg

PLANT BASED FOODS*

• Edamame (1/2 cup) = 50mg
• Banana (1 medium) = 32mg
• Avocado (1/2 cup) = 22mg
• Broccoli (1/2 cup) = 10mg

ANIMAL BASED FOODS*

• Mussels (3 oz.) = 31mg
• Sardines (3 oz.) = 29mg
• Salmon (3 oz.) = 26mg
• Milk (1 cup) = 24-27mg

As a general rule of thumb, foods that provide high amounts of dietary fiber and generally knonw to be good sources of magnesium.

When looking to add magnesium-rich foods to your diet, look to organic and minimally processed foods.

Important note: Diet can affect your body's natural magnesium excretion. Diets that are in a caloric surplus have increased excretion rates. Fixing a deficiency is a whole approach.

*Referenced from "The Mineral Fix How to Optimize Your Mineral Intake for Energy, Longevity, Immunity, Sleep and More" by Dr. James Dinicolantonio

2. SUPPLEMENTS

Aside from a high-magnesium diet, individuals can lean on magnesium supplements to fill in the gaps, but not all forms are equal.

Some forms of magnesium are highly available with increased absorption rates, while others are just shit.

No really, they give you the shits...if you didn't know, some forms of magnesium supplements are known to cause diarrhea.

So choose wisely.

MAGNESIUM IN SUPPLEMENTS

Now, a quick rundown of the different types of magnesium.

MAGNESIUM GLYCINATE

• Magnesium bound with the amino acid glycine.
• Highly bioavailable with increased absorption rates.
• Has the least amount of side effects when compared to other forms.
• Least likely to cause diarrhea.

Magnesium glycinate is one of the safest forms of magnesium and our top pick for supplements. Glycinate was shown to be the safest option when taken in high amounts to correct deficiencies.

MAGNESIUM MALATE

• Combination of magnesium with malic acid.
• Often prescribed for chronic fatigue syndrome and fibromylagia.
• Highly bioavailable.

Magnesium malate is a compound formed by combining magnesium and malic acid. Malic acid can be found in many different foods such as fruits and wine, and it is responsible for their tarte taste. 

MAGNESIUM CITRATE

• Magnesium bound to citric acid.
• Fair to good bioavailability and absorption.
• Common and inexpensive
• Can cause diarrhea

Magnesium citrate = magnesium bound to citric acid, commonly found in fruits, and is one of the more popular forms of magnesium due to its affordability and fairly good absorption rates.

Due to its nature, magnesium citrate can withstand the acidic environment of the gut - causing longer absorption periods.

However, too much magnesium citrate can cause loose stool. In fact, because of this laxative effect, magnesium citrate has been associated with treating constipation.

Summary: Cheaper is never better.

BOTTOM LINE

TL;DR

Magnesium is a vital nutrient in the human body, playing a role in hundreds of reactions needed for it to function properly. Magnesium deficiency, or hypomagnesemia, can cause several unfavorable effects, many of which can affect athletic performance. 

Magnesium can be found in both plant and animal foods, but your body only absorbs a fraction of what you consume no matter the source. So, it may be necessary to take a dietary supplement to ensure your body is getting enough magnesium each day. 

Whether it’s soaking in a magnesium sulfate bath or ingesting other forms of the nutrient, magnesium supplements can be very important in preventing deficiency and performing at your best athletic level. 

There are many types of magnesium. Choosing the right type of magnesium supplement for your needs can depend on several factors. You will want to consider the form of magnesium, the required dose, and the potential side effects related to your individualized health concerns.

You may have heard of potassium, but did you know that every cell in your body needs potassium to function properly?

Potassium—represented by its chemical symbol "K"—is required for nerve and heart function, blood pressure regulation, muscle contraction, bone health, fluid balance, and more.

To sustain maximum performance, athletes must replenish the potassium lost through sweat during exercise. This is especially important after prolonged physical activity or when training in hot environments.

Here's everything you need to know about this essential mineral, including benefits, signs of deficiency, and potassium-rich foods to incorporate into your daily routine.

KEY TAKEAWAYS

• Potassium is essential for many bodily functions, including muscle contraction and relaxation, proper nerve transmission, and blood pressure regulation.
• Physical performance and recovery rely on normal potassium levels, making it especially important for athletes.
• Too little potassium in the diet can lead to muscle cramping, weakness, and fatigue. Athletes who sweat a lot may want to consider an electrolyte supplement with potassium to keep their levels within normal range.

POTASSIUM 101

Potassium is a mineral that is found naturally in foods or can be added to foods and beverages. It's commonly found in salt substitutes (AKA low-sodium salt) because of its salty taste. 

Considered an essential nutrient, Potassium cannot be produced by the human body, meaning we must acquire it from our diets. 

Excessive potassium loss can occur through vomiting or diarrhea, but the most common way the body excretes potassium is through sweat. 

So, how much potassium do you need? According to the National Institutes of Health Office of Dietary Supplements, the minimal daily intake is:

• 2,600 mg of potassium for females ages 19 and up
• 3,400 mg of potassium for males ages 19 and up

The demand may be even higher for for athletes who sweat a lot or train in warmer environments.

Some experts suggest that around 160–390 milligrams of potassium are lost in each liter of sweat. Sweat rates for prolonged exercise can range from 0.5 liters to 2 liters (or more) per hour.

Example: A runner who loses 2 liters of sweat per hour may lose anywhere from 320–780 milligrams of potassium through sweat alone.

Potassium has many functions, but some of the most important are:

• Fluid balance
• Regulation of the heartbeat
• Regulation of blood pressure
• Muscle contraction
• Bone health

Let's talk about each of these.

1. FLUID BALANCE

Potassium works with sodium to help maintain normal fluid balance inside and outside your cells. Potassium is the primary intracellular electrolyte. It regulates the amount of fluid inside your cells. In contrast, sodium is the main extracellular electrolyte and regulates the fluid outside your cells.

2. REGULATION OF HEARTBEAT

Since potassium is an electrolyte, it sends a signal to the heart to tell it when to beat and push blood throughout your body.

When the heart beats out of rhythm, it is called an arrhythmia. This can happen when potassium intake is too low or when there is too much potassium that is not excreted by the kidneys.

3. REGULATION OF BLOOD PRESSURE

Potassium helps to push the sodium into the urine, which can then lower blood pressure. It also helps the blood vessel walls relax, which helps further lower blood pressure. Improving high blood pressure can reduce the risk of cardiovascular disease and chronic kidney disease.

4. MUSCLE CONTRACTION

Like the heart regulation described above, potassium helps to send nerve impulses for the muscles to contract. As athletes, we rely on these contractions to power through our workouts.

In addition, potassium is important for energy metabolism and protein synthesis, which is needed for muscle growth and repair.

5. BONE HEALTH

You probably remember being told to "drink your milk for strong bones" as a kid. However, a higher potassium intake can help keep the bones strong by decreasing the amount of calcium pulled from the bone and lost in the urine.

In addition, keeping the calcium in the bones where it belongs reduces the risk of kidney stones, which can happen when minerals and salts combine to form hard deposits in the kidney.

Less urinary calcium loss means we lower our risk of osteoporosis-related diseases.

BEST SOURCES OF POTASSIUM

Potassium is not hard to find in foods, as it is located inside all living cells, both plant and animal. This means all fresh, whole foods are excellent sources of potassium—especially fruits and vegetables.

However, the American diet is low in fruit and vegetables and high in processed foods. This results in a lower potassium intake compared to sodium intake. In fact, the Dietary Guidelines for Americans for 2020-2025 identified potassium as a nutrient of concern—because it offers health benefits, yet most of the population does not have an adequate intake.

High potassium foods to boost your intake include:

• Prune juice, orange juice
• Cantaloupe, honeydew melon
• Bananas
• Mango, papaya, peaches, kiwi, nectarines
• Avocados
• Yams and potatoes
• Leafy green vegetables
• Legumes, nuts, seeds
• Milk and yogurt
• Meat, poultry, some fish

Higher dietary potassium intakes are unlikely to cause harm in healthy adults with normal kidney function because excess potassium is excreted in the urine.

SIGNS OF DEFICIENCY

Hypokalemia (low serum potassium) is not usually due to diet alone. Our kidneys do a great job of regulating our potassium levels.

Instead, it often results from sudden potassium losses, such as fluid losses that occur with diarrhea or vomiting, and prolonged and extreme sweating. Certain medications can also lead to increased potassium excretion.

Some symptoms of hypokalemia (low potassium) may include:

• Muscular weakness
• Fatigue
• Tingling sensation or numbness
• Nervous irritability
• Constipation

Severe hypokalemia can cause more extreme symptoms, such as

• Muscular paralysis
• Low blood pressure
• Arrhythmia (abnormal heartbeat)

POTASSIUM FOR ATHLETES

Most healthy people get enough potassium with a balanced diet. However, athletes alter their blood potassium levels through exercise and sweat.

This is why it is even more important to eat the right foods and take potassium-containing supplements to fuel workouts and recovery—so that you are refreshed and physically ready for your next workout.

Now that we know potassium helps with fluid balance and staying hydrated, which is crucial for training, performance, and recovery, it's no wonder that "K" is a big deal.

POTASSIUM IN SUPPLEMENTS

Potassium supplements come in different forms, including potassium gluconate, potassium citrate, potassium chloride, and more.

They all contain different amounts of elemental potassium and are metabolized differently by the body. However, research has not shown any form to be superior to the others.

Potassium is commonly found in electrolyte replacement drinks/powders. Some multivitamins also contain small amounts of potassium.

Our LYTES zero-sugar electrolyte mix is the perfect combination of potassium chloride, salt, and magnesium, offering 310 mg of potassium and all of the benefits of hydration and muscular activation in just one stick. LYTES is sweetened with 100% organic monk fruit—containing zero carbs.

LYTES can help delay fatigue, reduce cramping, and replace the potassium lost while trying to get your fitness on.

BOTTOM LINE

TL;DR

The body requires potassium, but it cannot produce it on its own.

You must get potassium through foods and supplements. Potassium is especially important for athletes because it plays a major role in fluid balance and muscular contractions and relaxations. A potassium deficiency can lead to muscle cramping, fatigue, confusion, and weakness.

Increasing your fruit and vegetable intake, in addition to supplementing with a high-quality electrolyte replenishment beverage, can give you the right amount of electrolytes you need to be fully charged.

When did society get obsessed with drinking more water?

We see it everywhere, in social media challenges, from doctors, from articles, they all tell us to just drink more water.

It's all we hear, as if "just drink more water" is the key to all our problems.

Does the body need water? 100%

But is it the best hydration tool? We're not convinced...

Keep reading to learn why...

KEY TAKEAWAYS

• When we sweat, we lose more than water. We lose electrolytes in high amounts.
• Lost electrolytes need to be replenished with more electrolytes.
• Water is not optimal for fast hydration. In fact, drinking too much water in a short amount of time can cause illness and even death.
• Hydrate fast with electrolytes to maintain fluid balance.

WHAT IS SWEAT?

We have to start from the beginning, surely you know what sweat is, but let's hit a quick recap.

The body sweats to cool itself down and control body temperature.

When it's hot out or you're working out, sweat is your body's way of controlling body temperature to prevent overheating.

Here's how it works in layman's terms:

1. The body's internal temperature begins to rise.
2. This then kicks the hypothalamus into gear.
3. The hypothalamus sends messages to the sweat glands that it's go time.
4. Sweat begins to seep out the pores and rests on top of the skin.
5. The heat coming off your skin then converts the water in your sweat to vapor (meaning the water evaporates).
6. And once the water begins to evaporate, the body begins to cool down.

Now this is where the notion of "just drink more water" comes from!

BUT...sweat is more than just water!

WHAT'S IN SWEAT...

When we sweat, we lost a shit ton of electrolytes.

In just one hour of exercise (on average of course) we can lose:

• Chloride - 1,725mg
• Sodium - 1,200mg
• Potassium - 140mg
• Calcium - 40mg
• Magnesium - 8-10mg

These electrolytes need to be replaced and the question in fact is...

SHOULD YOU DRINK MORE WATER?

Yes and No.

It's true that the body needs water to have fluid in the tissue and survive, but too much water in a short amount of time can actually be fatal.

This toxicity is called hyponatremia.

Hyponatremia is an imbalance of electrolytes, specifically sodium, in the blood caused by an excess of total body water. In simple terms, the fluid balance in the body is off, the cells are oversaturated, and the blood is left with low amounts of sodium.

Too much water dilutes the amount of sodium in the blood, but low sodium, especially for athletes is a real problem.

How does this happen? Over drinking water, yes WATER. So yes, you need water, but no you don't need THAT much water.

Too much water can be detrimental to your health and in extreme cases cause death.

ISSUES WITH HYPONATREMIA

The main issue is the extremely low levels of sodium that hyponatremia leaves in the blood.

As we all know, sodium is key to proper fluid balance, so when it dips to dangerous levels, the body isn't able to function properly and can in some cases shut down.

Sodium is vital for optimal functioning and performance and has important roles in:

• Maintaining Fluid Balance
• Regulating Nerve and Muscle Function
• Controlling Blood Volume and Pressure
• Transporting Nutrients Through Cells

Now, we can understand better why too much water and not enough sodium in the blood can throw off bodily functions.

Important to point out, athletes are more prone to developing hyponatremia due to increased levels of sweat.

SO HOW DO YOU HYDRATE?

With electrolytes.

Remember, when you sweat, the body loses electrolytes in high amounts. Increased loss of electrolytes is commonly found in athletes, especially when exposed to heat.

Lost electrolytes need to be replaced with more electrolytes.

Newer studies show that the sweet spot for sodium intake sits between 4-6 grams per day. While other electrolytes, on average, are needed in these amounts:

• Chloride: 2.3g
• Potassium: 4.7g
• Magnesium: 420mg for men, 320mg for women
• Calcium: 1g

**These are averages. If you're a heavy sweater, elite athlete, or training really hard, you may need more based on what you're sweating out.

COMMON SIGNS OF DEHYDRATION

Dehydration happens when you take in less fluids than you excrete through sweat, urine, or other cases.

MILD DEHYDRATION SYMPTOMS

The most common signs of dehydration is thirst, but can also be accompanied with the following symptoms.

• Headache
• Muscle Cramps
• Fatigue and Weakness
• Dry Skin/Mouth
• Bad Breath
• Dark Yellow Urine

SEVERE DEHYDRATION SYMPTOMS

Severe dehydration can occur after prolonged training sessions when the body is not adequately rehydrated, during illness, while on diuretics, or due to other health complications.

The symptoms of severe dehydration include:

• Sunken Eyes
• Irregular Heartbeat
• Rapid Breathing
• Confusion
• Dizziness/Fainting

PREVENTING DEHYDRATION

Here are some quick tips on how to prevent dehydration.

• Eat sodium-rich foods.
• Eat potassium-rich foods.
• Eat chloride-rich foods.
• Eat magnesium-rich foods.
• Drink water steadily throughout the day. Key = steadily and not overdoing it.
• If you need to hydrate fast, drink electrolytes to keep your fluids in balance.

BOTTOM LINE

TL;DR

If you need to hydrate, water isn't the best tool.

When you drink too much water, in a short amount of time, it lessens the amount of sodium in the blood which can cause an array of problems.

If you're sweating a lot from heat or exercise, proper hydration includes electrolytes.

Lucky for you, we have some called LYTES that use:

• 1,000mg Sodium
• 1,860mg Chloride
• 310mg Potassium
• 105mg Magnesium

Click the button below to check them out.

The B vitamins are a group of water-soluble vitamins that are incredibly important for maintaining optimal health. Not only are they used by the body to convert the food you eat into energy, but they also are involved in the production of red blood cells that carry oxygen throughout your body.

For athletes, it is extremely important to maintain optimal vitamin B levels. If you are lacking in B vitamins, the fuel you put in your body may not be converted to energy as efficiently. A deficiency in B vitamins can lead to fatigue, muscle weakness, and decreased endurance which can hinder your exercise performance.

Here's everything you need to know about B vitamins, including their benefits, signs of deficiency, and dietary sources.

KEY TAKEAWAYS

• B vitamins are involved in the metabolism of carbs, fat, and protein, all of which are converted into adenosine triphosphate (ATP)—the body’s main source of energy.
• B vitamins are readily found in animal sources such as lean meats, dark green leafy vegetables, whole grains, dairy foods, and fortified cereals.
• Many athletes are at risk for poor dietary intakes of several B vitamins, increasing their risk of deficiency. Taking a high-quality supplement with B vitamins can cover your bases and protect against deficiencies.

WHAT MAKES B VITAMINS ESSENTIAL?

Adequate vitamin B consumption is important for everyone. But it's especially important for physically active individuals. That's because B-complex vitamins play a crucial role in energy metabolism. Basically, they turn the food you eat into fuel for your muscles. They're also needed for proper brain and nerve function.

Without adequate vitamin B stores, you may begin to feel tired, leading to decreased stamina and endurance. You may also experience difficulty concentrating and poor cognitive function.

THE BENEFITS OF THE B

The B vitamins offer several health benefits and are among the safest vitamins to take as they are water-soluble, and toxicity is rare.

B1

Thiamine (vitamin B1) plays a vital role in converting glucose (sugar) into carbohydrates that the body can use for energy.

Deficiency is rare but is more common in individuals who frequently consume alcohol. With excessive alcohol intake, the intestines can no longer absorb adequate thiamine, and vitamin supplementation is often required.

Research shows that exercise stresses metabolic pathways that depend on thiamine, increasing the body's demand. Athletes and active individuals often have higher thiamine needs and may be at a greater risk of deficiency.

In addition, there is some evidence that thiamine supplementation may combat fatigue, allowing endurance athletes to train harder.

Thiamine deficiency initially causes symptoms like loss of appetite, irritability, and difficulty remembering. If untreated, it can progress to severe confusion and cardiovascular issues.

B2

Riboflavin (vitamin B2) is involved in energy production. It also supports a healthy nervous system and functions as an antioxidant, helping maintain a healthy immune system.

Like thiamine, exercise increases the body's demand for riboflavin. A riboflavin deficiency can cause exhaustion, depression, blurred vision, and mouth swelling. It can also cause skin, hair, and reproductive issues.

In addition, emerging research shows riboflavin's role in preventing and reducing headache frequency in people who suffer from migraines.

B3

Niacin (vitamin B3) plays an essential role in human metabolism and brain and nervous system function. Niacin has been well studied for its benefits to cardiovascular health by increasing the amount of HDL in the blood and lowering the amount of LDL, leading to a reduced risk of heart disease.

Niacin deficiency can cause a condition called pellagra, characterized by digestive problems, fatigue, rough skin, and a bright red tongue.

Athletes need more niacin to support their increased nutrient requirements.

B5

Pantothenic acid (vitamin B5) is involved in the development of healthy red blood cells, proper production of nerve cells, and synthesis of steroid hormones. Pantothenic acid supplements may also improve running endurance in athletes.

Deficiencies are rare. However, they can lead to digestive disturbances and adverse neurological symptoms.

B6

Pyridoxine plays an important role in the metabolism of amino acids, fatty acids, and carbohydrates. Adequate levels of pyridoxine also support healthy brain and immune system function.

Endurance athletes and female athletes are more likely to develop a deficiency.

B7

Biotin is a B vitamin that plays an important role in human metabolism by breaking down macronutrients. It is needed for fat synthesis, amino acid metabolism, and glycogen synthesis. Biotin supports tissue growth and muscle development. A biotin deficiency often manifests as thinning hair, brittle nails, and poor cognitive function.

B9

Vitamin B9 is known for its crucial role in energy production, DNA synthesis, and the development of new, healthy red blood cells. It also helps protect against neural tube defects in pregnancy.

Vitamin B9 comes in two forms: a natural form called folate, and a synthetic form called folic acid, often used for supplementation. Adequate levels of Vitamin B9 can be beneficial in preventing megaloblastic anemia (abnormally large red blood cells).

Athletes have an increased demand for folate to ensure adequate production of oxygen-carrying healthy red blood cells to maintain performance.

B12

Vitamin B12 plays a vital role in energy production and works together with Vitamin B9 to prevent anemia. It is also essential for a healthy immune system and proper nerve function.

Vitamin B12 absorption can be affected by multiple factors such as gastric surgeries, proton pump inhibitors, and lack of animal products in the diet.

Higher levels of B12 are linked with improved energy and endurance, while low levels can cause fatigue and weakness.

ARE YOU DEFICIENT?

In the United States, vitamin B deficiencies are relatively rare. However, certain groups are at an increased risk of deficiency. This includes those who follow strict vegan diets as well as athletes, especially female athletes.

The signs of vitamin B deficiency vary depending on the vitamin, but signs of inadequate vitamin B intake generally include:

• Fatigue
• Increased illnesses
• Skin disorders
• Confusion
• Anemia
• Depression
• Skin issues
• Weakness

THE BEST FORMS

Vitamins in their active form are readily available for the body to use upon consumption. Inactive vitamins must be broken down into simpler forms for the body to absorb and use.

Taking active vitamins allows the body to bypass conversion and immediately utilize nutrients needed for optimal health.

B1: Thiamine Hydrochloride

Thiamine hydrochloride is an active form of vitamin B1 that quickly raises low thiamine levels in the blood. Thiamine allows the carbohydrates you eat to be more easily converted to energy for athletes to power through strenuous workouts.

B2: Riboflavin-5-Phosphate

Riboflavin plays an important role in the metabolism of macronutrients which gives the body enough energy to be physically active.

Riboflavin-5-Phosphate is the active form of B2 that is more easily absorbed by the body.

B3: Niacinamide

Niacinamide is a highly absorbable, active form of vitamin B3 that the body can readily use. The body can also produce niacinamide from tryptophan and niacin, another form of Vitamin B3.

B5: Calcium Pantothenate

Calcium Pantothenate is a superior form of vitamin B5 as it is more stable within the body and is less likely to be broken down before it can be metabolized.

B6: Pyridoxal-5-Phosphate

This form of vitamin B6 is ideal for supplementation as it can be directly used as a coenzyme in metabolism without needing to be broken down for absorption.

B7: Biotin

Biotin is a natural form of vitamin B7 used to support adequate tissue development. Although rare, Biotin deficiency can be seen physically through brittle nails and hair loss.

B9: Folate

Folic acid and folate are both forms of vitamin B9. However, folate is considered superior as it is the natural form compared to folic acid, which is synthetically produced.

B12: Methylcobalamin

Methylcobalamin is the natural, active form of vitamin B12. It is found in foods and supplements and has been shown in some studies to be better retained in the body than other forms of the vitamin.

B VITAMINS IN FOOD

B Vitamins are readily found in many types of foods, such as:

• Eggs
• Dairy foods
• Poultry
• Pork
• Dark leafy green vegetables
• Fortified breakfast cereals.
• Sweet potatoes
• Kidney beans
• Fortified nutritional yeast

Although it's best to obtain nutrients from foods first, sometimes dietary supplements are necessary. Unlike fat-soluble vitamins, which are stored in the body, B vitamins are water-soluble. This means the body will excrete what it cannot use and is unlikely to cause harm.

LASTLY...WHY B VITAMINS "SMELL"

Yes, B vitamins have a strong smell, but it doesn't mean it's gone bad.

In fact, it's normal due to the naturally occurring sulfur.

Thiamine has an especially stronger aroma when compared to other b vitamins, also normal.

If you're really worried about the smell, check the expiration date to see if it's still good and if it is, just swallow it down with a big swig of water.

BOTTOM LINE

TL;DR

B Vitamins are involved in many metabolic processes. They are needed to convert the food we eat into energy, form red blood cells, and increase oxygen delivery throughout the body. Athletes have a higher demand for B vitamins to meet their increased nutrient needs.

It is important to consume a nutritious diet to maintain adequate levels and prevent vitamin deficiencies. When supplementation is necessary, a multivitamin or B-complex formulation that includes the active forms of B vitamins is most beneficial. Always consult with a healthcare professional for specific supplementation needs.

Creatine is a well-researched and effective sports supplement that gives athletes a competitive advantage. Creatine supplements have been proven to increase aerobic capacity, muscle strength, lean muscle mass, and athletic performance.

Unfortunately, many people miss out on the benefits of creatine due to the fear that it may cause bloating. And while some users experience bloating from using too much creatine, it does not always occur. Plus, if bloating does happen, there are ways to tackle it.

Here's everything you need to know about creatine bloating, including its causes and steps you can take to avoid it.

KEY TAKEAWAYS:

• Creatine supplements have been shown to enhance athletic performance, increase muscle mass, improve strength, and aid in exercise recovery.
• Temporary bloating may occur in some individuals, primarily during the initial creatine loading phase.
• To prevent creatine bloating, you can skip the loading phase and begin with a maintenance dose.
• Among various types of creatine, creatine monohydrate is the superior choice. It has undergone extensive research and has been proven to be both safe and effective in numerous studies

THE TRUTH: DOES CREATINE MAKE YOU BLOAT?

While it doesn't always occur, some people experience temporary bloating after taking creatine supplements. If it does happen, it'll usually be within the first few days after starting a "loading phase" (more on that later).

The good news is that any bloating and weight gain caused by creatine is not fat gain. It's likely water retention and a sign that your supplement is doing its job.

Before getting into too many details, let's rewind a bit and talk about what creatine is and how it works.

WHAT IS CREATINE AND HOW DOES IT WORK?

Your body naturally produces creatine, an amino acid derivative synthesized from the amino acids arginine, glycine, and methionine. Creatine is mainly stored in your muscles as phosphocreatine — a form of stored energy in the cells. It helps maintain a constant supply of ATP (adenosine triphosphate) during exhaustive exercise.

Taking a creatine supplement can help increase your muscle's creatine phosphate stores and, in turn, ATP production. This allows athletes to sustain high-intensity exercise for longer durations.

WHY DOES CREATINE BLOATING OCCUR?

So, why does creatine bloating happen in the first place?

Creatine is an osmotically active substance, which means it attracts water. When its concentration increases in the body, water retention can occur.

Creatine enters muscle cells via a sodium-dependent creatine transporter. Because this process involves sodium, water will also be taken up to help keep things balanced. However, it's unlikely that sodium concentrations in the cells are significantly affected by creatine supplements. This is because our bodies have special pumps called sodium-potassium pumps that help regulate the amount of sodium inside our muscle cells.

Furthermore, there is some evidence that urine output may decrease during the loading phase, which may also contribute to water retention and weight gain initially.

One small study in 13 athletes found that supplementing with 0.3 grams of creatine per kilogram of body weight daily for seven days resulted in a 2.3-pound increase in total body water.

The good news is that water weight gain seems to resolve within a few weeks and does not last long-term.

Related: Debunking the Top 10 Creatine Myths

WHY THE BLOAT IS BENEFICIAL...

First, the water is stored mainly in your muscle cells, which causes your muscles to appear fuller and larger before they start growing. The increased cellular hydration is also a key stimulus for muscle growth.

In addition, some evidence suggests that the extra water from creatine may help the body regulate temperature more efficiently during prolonged exercise in the heat. This may prevent heat-related illness when athletes train in hot and humid environments.

Lastly, studies have shown that creatine supplements may reduce muscle soreness and cramping. This is believed to be due to improved muscular fluid distribution.

DOES BLOAT TURN TO FAT?

No.

Studies in multiple populations have found no evidence that creatine supplements cause fat gain. In fact, creatine increases muscle mass, which boosts your metabolism.

Related: Creatine for Weight Loss

CAN YOU BEAT THE BLOAT?

Somewhat. But think about this, do the benefits of creatine outweigh the bloat?

We say yes.

But if you're really concerned about creatine bloating, you can take steps to minimize it.

First of all, to avoid bloating, it's essential to stay hydrated. Dehydration can cause your body to hold on to water, leading to bloating. It can also lead to constipation, another common cause of bloating.

Additionally, you may consider skipping the loading phase, which is more likely to cause creatine bloat.

LOADING VS NON-LOADING

You have two options to saturate your muscles with creatine. You can either follow a loading or non-loading protocol.

Here are the benefits and side effects of each.

LOADING PHASE

If you want to reap the benefits of creatine as fast as possible, you'll want to start with a loading phase.

During a creatine loading phase, you will consume 20-25 grams of creatine daily, divided into smaller doses for 5-7 days. The initial loading phase is followed by a maintenance dose of 3-5 grams daily. This method may take around a week to achieve full muscle saturation.

However, due to the higher amounts of creatine consumed during the initial loading phase, creatine water retention is more likely. Studies suggest the loading phase generally leads to a 1-3 kilogram increase in body mass, thought to be primarily due to water retention.

Related: How to Creatine Load the Right Way

NON-LOADING PHASE

To avoid creatine bloating, consider following the non-loading protocol, also known as the maintenance strategy.

In a non-loading phase, you'll skip the initial loading phase altogether and take the maintenance dose of 3-5 grams daily.

The non-loading phase is considered to be just as effective as the loading phase. However, it may take at least four weeks to achieve full muscle saturation.

Related: When to Take Creatine

WHY YOU SHOULDN'T WORRY ABOUT CREATINE BLOATING

The benefits of creatine, like improved athletic performance and increased muscle strength, far outweigh any temporary bloating that may occur.

Here's how creatine monohydrate supplements can help you reach your fitness goals.

• Increases muscle mass
• Boosts athletic performance
• Improves strength and power
• Enhances recovery
• Improves brain function

INCREASES MUSCLE MASS - Numerous studies have demonstrated that creatine monohydrate, in combination with resistance training, is more effective at increasing lean muscle mass than resistance training alone. This may be due to its ability to increase cell hydration and minimize muscle breakdown. Creatine may also improve satellite cell signaling, which supports muscle growth and repair.

BOOSTS ATHLETIC PERFORMANCE - Creatine monohydrate can increase sports performance by improving the energy supply to muscle tissues. A recent 2021 review of studies noted that the average increase in athletic performance following creatine supplementation is 10%–15%.

IMPROVES STRENGTH AND POWER - Creatine supplementation has proven to increase muscular strength and power in trained and untrained men and women. Studies have shown that it can increase maximal power and strength by 5%–15%. This is primarily due to creatine's ability to increase intramuscular phosphocreatine stores.

ENHANCES RECOVERY - Creatine may improve recovery time between bouts of intense exercise by reducing muscle damage and soreness after training. It may also help improve recovery after injuries.

IMPROVES BRAIN FUNCTION - While the majority of creatine is stored in the skeletal muscles, a small amount is also found in the brain. There is some evidence that creatine supplements may help improve mental fatigue and cognitive function, especially when brain creatine stores are low. Acute stressors like exercise or sleep deprivation, as well as chronic conditions like aging, mild traumatic brain injuries, and depression, can lead to decreased brain creatine stores.

THE BEST CREATINE SUPPLEMENTS

Creatine monohydrate. Buffered creatine. Creatine hydrochloride. Creatine Ethyl Ester. - What's the best?

With so many creatine supplements out there, figuring out which one to choose can be confusing.

But when it comes to effectiveness, there's one clear winner: creatine monohydrate.

In fact, a 2021 review published in the Journal of the International Society of Sports Nutrition highlighted that scientific research consistently supports creatine monohydrate as the best choice for creatine supplementation.

Not only is traditional creatine supplementation proven effective, safe, and affordable, but it's also better absorbed than other types of creatine, with a 99% absorption rate.

BOTTOM LINE

TLDR;

Creatine is a well-studied sports nutrition supplement that has consistently proven effective at increasing athletic performance, muscle mass, strength, and recovery.

During a creatine loading phase, some people may experience temporary creatine bloating. This bloating is caused by water retention in your muscles. It typically goes away within a few weeks.

You can avoid creatine bloating by skipping the initial loading phase and starting with a maintenance dose.

Creatine monohydrate is a highly absorbable form of creatine that is considered superior to other forms on the market.

Sweeteners are commonly found in dietary supplements, but not all of them are created equal. While some sweeteners can benefit your health, others may have negative effects. Knowing how to decipher the good from the not-so-good sweeteners can help you stay on top of your health while reaching your fitness goals.

This article discusses everything you need to know about sweeteners, including the best and worst options for your health and their benefits and risks.

KEY TAKEAWAYS

• Refined sugars and artificial sweeteners have been associated with adverse health effects. These include an increased risk of heart disease, obesity, fatty liver disease, and the development of insulin resistance and type 2 diabetes.
• Natural sweeteners like honey, dates, maple syrup, and monk fruit are healthier than refined sugars and artificial sweeteners. They contain vitamins, minerals, antioxidants, and beneficial plant compounds that offer potential health benefits.
• While natural sweeteners are a better alternative, they should still be consumed in moderation due to their high calorie and sugar content. Stevia and monk fruit are exceptions, as they are low in calories and sugar.

FIRST OFF, WHAT'S UP WITH TABLE SUGAR?

The use of refined sugars, like table sugar, has increased over the last few decades. It’s found in everything from tea and desserts to dietary supplements and baked goods.

But here’s the catch: the process of refining strips away important nutrients that our bodies need for optimal health. Plus, many chemical additives are used in the preparation of table sugar that can be harmful to your health. 

Here’s a look at some of the negative health effects associated with refined sugars.

Heart disease: Over consuming added sugars in the form of table sugar, or sucrose, has been linked to an increased risk of heart disease and deaths related to heart problems. In contrast, a diet low in added sugars and refined carbohydrates may reverse these effects.

Obesity: Table sugar provides us with a lot of calories but lacks essential nutrients. Excess consumption of these empty calories can lead to weight gain and obesity, causing chronic disease.

Fatty liver disease: High intakes of refined sugar can cause fatty buildup that can lead to non-alcoholic fatty liver disease, a condition that can cause liver damage and inflammation.

Diabetes: Diets high in refined sugars have been linked to the development of insulin resistance and type 2 diabetes. The changes in blood sugar after consuming refined sugars can also lead to fatigue and energy crashes.

THE BEST: NATURAL SWEETENERS + SUGAR SUBSTITUTES

Switching from refined sugars to natural and whole-food sweeteners can help optimize your health and improve your exercise performance.

HONEY

Honey is an antioxidant-rich sweetener that has been used for years to enhance the flavor of foods and beverages. It’s lower on the glycemic index (GI) than table sugar, which means it is less likely to cause blood sugar spikes. Honey also has the potential to fight inflammation, reduce the risk of chronic disease, and even treat bacterial infections.

DATES

Date sweeteners are less processed than table sugar. This means they retain many important vitamins, minerals, and other beneficial plant compounds found in dates. Date sweeteners are also typically higher in fiber, which can prevent blood sugar spikes and support gut health.

MAPLE SYRUP

Maple syrup, made from the sap of maple trees, is a better-for-you sweetener that is minimally processed and free of additives.

Compared to traditional sweeteners, maple syrup causes a milder increase in blood sugar and insulin levels. It also contains decent amounts of potassium, calcium, zinc, manganese, and a range of phenolic compounds.

Phenolic compounds are plant metabolites that may help protect the body against damage that causes heart disease, cancer, and other chronic diseases.

MONK FRUIT

Monk fruit sweeteners, extracted from monk fruit, are 100 to 250 times sweeter than table sugar yet virtually calorie-free. They are ideal for those who want to reduce their daily calorie intake without sacrificing taste. 

Unlike most fruits that get their sweetness from fructose and glucose, monk fruit’s sweetness primarily comes from natural compounds called mogrosides.

Studies show compounds in monk fruit, particularly mogrosides, may help regulate blood sugar, fight against tumors, and reduce inflammation.

STEVIA

Stevia is a natural sugar substitute derived from the leaves of the Stevia rebaudiana plant. It is a zero-calorie sweetener, estimated to be 200 to 400 times sweeter than table sugar.

Stevia has been studied for its potential benefits, including antioxidant and antibacterial properties, as well as its use in treating immune diseases.

However, some people find that stevia has a bitter aftertaste  and prefer to use alternatives like monk fruit.

Additionally, some studies suggest that stevia may disrupt the balance of beneficial bacteria in the gut. However, due to conflicting studies and a lack of high-quality evidence, further research is required to fully understand its effects.

THE WORST: NON NUTRITIVE SWEETENERS

Although once thought of as a healthy alternative to table sugar, research shows artificial sweeteners, also known as nonnutritive sweeteners, may actually be harmful.

You’ll want to steer clear of these sweeteners to minimize potential health risks.

SUCRALOSE

Sucralose is a zero-calorie artificial sweetener, often found in yellow packets. It's about 600 times sweeter than table sugar and is used in protein powders, diet sodas, fruit juice, and processed foods.

Despite being approved by the Food and Drug Administration (FDA), several studies have linked sucralose to health problems.

For example, one 2022 study in healthy young adults found that the sweetener can lead to unfavorable changes in the gut microbiome.

Another human study found that sucralose intake was linked to reduced insulin sensitivity.

Insulin sensitivity refers to how well our bodies respond to insulin, a hormone that helps regulate blood sugar levels. 

When insulin sensitivity is decreased, it puts more pressure on the pancreas to produce additional insulin to lower blood sugar levels. Over time, this increased demand on the pancreas can potentially lead to the development of type 2 diabetes. 

ACE-K

Acesulfame-K, also known as Ace-K or acesulfame potassium, is a popular zero-calorie sweetener that is 200 times sweeter than table sugar. 

While approved by the FDA, some studies have linked high intakes of Ace-K to an increased risk of heart disease and cancer.

Ace-K has also been linked to premature delivery, weight gain, and possible negative effects on gut health.

However, further human studies are needed to fully understand these connections.

SACCHARIN

Saccharin is a low-calorie sweetener that is around 200 to 700 times sweeter than table sugar. Humans cannot metabolize saccharin, so it does not add to a person’s daily calorie intake.

Animal studies have shown that long-term saccharin consumption may increase the risk of diabetes and obesity, as well as liver and kidney dysfunction. Saccharin may also negatively affect gut health.

ASPARTAME

Aspartame is 200 times sweeter than table sugar and is commonly used to sweeten low-calorie and zero-sugar soft drinks.

While evidence is limited, human and/or animal studies have linked the sweetener with the following conditions:

• Obesity
• Diabetes
• Mood disorders
• Depression
• Mental stress
• Early first menstruation in young girls
• Insulin resistance
• Premature birth
• Headache
• Cancer

Still, further studies are needed to confirm aspartame’s potential side effects and adverse health effects, especially with long-term exposure.

SUGAR ALCOHOLS

Like artificial sweeteners, sugar alcohols are created synthetically, often derived from sugars. They’re 25–100% as sweet as sugar and commonly found in chewing gum, protein bars, hard candies, and soft drinks.

Sugar alcohols are slowly and incompletely absorbed by the body. As a result, they provide fewer calories and do not cause a significant spike in blood glucose like table sugar.

However, because they are poorly absorbed in the body, sugar alcohols tend to produce uncomfortable symptoms like gas, bloating, and diarrhea. The amount of sugar alcohol that can cause gastrointestinal symptoms varies from person to person. 

Examples of sugar alcohols include:

• Xylitol
• Sorbitol
• Mannitol
• Maltitol
• Lactitol
• Isomalt
• Erythritol

HOW ARTIFICIAL SWEETENERS AFFECT YOU

Artificial sweeteners are approved as food additives by the FDA and considered safe in amounts that do not exceed the acceptable daily intake. However, growing evidence suggests they may negatively affect our health.

In particular, long-term use of artificial sweeteners and other sugar substitutes seems to increase the risk of diabetes, heart disease, cancer, and other chronic diseases. Artificial sweeteners may also have a negative impact on the gut microbiome.

As we know, gut health is extremely important for our overall health and well-being.

WHAT'S THE SOLUTION?

Natural sweeteners like honey, dates, and monk fruit are healthier than table sugar and artificial sweeteners. These natural alternatives undergo minimal processing and, as a result, retain more vitamins and minerals than other sweeteners. Furthermore, natural sweeteners contain antioxidants and other beneficial plant compounds. These nutrients can help offset the negative effects of refined sugar.

It's important to remember that while natural sweeteners like honey, maple syrup, and dates are healthier alternatives to artificial and processed sweeteners, they are still high in sugar. Therefore, it’s a good idea to consume them in moderation.

THE BOTTOM LINE

TLDR;

All sweeteners are not created equal.

Natural sweeteners like honey, dates, maple syrup, and monk fruit are healthier than processed sugar and artificial sweeteners. This is because they contain vitamins, minerals, and antioxidants, which can offer health benefits.

On the other hand, refined sugars and artificial sweeteners are highly processed. They have been linked to unfavorable changes in the gut microbiome, heart disease, diabetes, and other chronic illnesses when consumed in excess.

While natural sweeteners like honey and maple syrup are healthier alternatives to table sugar, they should be consumed in moderation due to their high calorie and sugar content. Stevia and monk fruit are exceptions, as they are low in calories and sugar.

CREAMY, DREAMY, AND TASTES LIKE SUMMER! 

Creamiscles...know them? We're sure you do. 

That nostalgic orange popsicle filled with an ice cream center.

It's summer on a stick. 

These healthier ice cream recipes are our take on the classic pop, now with added protein. 

We've got not one, but two recipes for you. 

Keep it simple or get a lil fancy, the choice is yours. 

RECIPE 1

The simple version. 

Staying true to our recipes made with ingredients that you probably have in your fridge...

Recipe one keeps it easy with four ingredients and basic measuring. 

INGREDIENTS 

• 3-4 scoops BUILD Orange Dream 
• 1 cup full fat oat milk
• 1 cup heavy whipping cream
• 1 cup orange juice 

RECIPE 2

Now we're getting a lil bougie. 

Using the same base of protein, oat milk, and heavy cream, we've enhanced BUILD's natural dreamy flavor with orange extract and vanilla creme. 

Still easy...just creamier. 

(You can find the orange extract and vanilla creme drops at your nearest Whole Foods. If you aren't close to one, just use any orange or vanilla extracts.) 

INGREDIENTS 

• 3-4 scoop BUILD Orange Dream 
• 2 cups full fat oat milk 
• 1 cup heavy whipping cream 
• 2 teaspoons organic pure orange extract 
• 20 drops (1/4 tsp.) Vanilla Creme Sweet Drops  

TOPPINGS 

She'll show you...

DIRECTIONS 

Both recipes will use these same directions. 

Add everything to your blender and blend on high for 60 seconds. 

• If you have an ice cream maker...add the liquid to your drum and churn until the ice cream forms. 
• If you don't have an ice cream maker, add the liquid to a freezer safe container. 

 Transfer ice cream to the freezer and let set for 24 hours. 

NUTRITION 

Remember...it's still ice cream. 

Just with added protein. 

Each recipe serves 4. 

RECIPE 1 

 388 Calories | 25g Fat | 14g Carbohydrates | 21g Protein 

RECIPE 2 

 400 Calories | 27 g Fat | 12g Carbohydrates | 22g Protein 

Macros...protein, fats, carbs - the three macronutrients that we need in large amounts, hence the term "macro", to be able to function, train hard, and simply live.

When you hear people say, "I gotta hit my macros", they're referring to the number of grams that they need to eat for each.

Whether you're looking to lose fat for good or cut for an upcoming event, you'll need to calculate your numbers and eat in a deficit.

Let's get to it!

KEY TAKEAWAYS

• The key to fat loss is a calorie deficit. Without one, don't expect to lose a pound of body weight.
• Simple math we'll be required, but we'll make it easy to understand.
• The first step to macros, is calculating your calorie (energy) needs - then setting your deficit.
• Calculating macros then happens in 3 steps; protein needs, then fat, and finally carbs.
• High protein diets work best for fat loss.

FIRST THINGS FIRST - YOU NEED TO BE IN DEFICIT TO LOSE FAT

Before we get your macros calculated, you must understand that deficits are the key to fat loss.

You need to eat less than your maintenance calories to lose fat. Here's a quick rundown on calories and weight management.

(-) FAT LOSS: Less calories in, more calories out.

(=) MAINTENANCE: A balanced amount of calories in and calories out to maintain current weight.

(+) WEIGHT GAIN: A surplus of calories causes weight gain. this happens when calories consumed are higher than calories burned.

Now let's get to your macros...

STEP 1: CALCULATE CALORIE NEEDS

First up - you need to understand how many calories your body needs for its basic functions;

• Breathing
• Circulation
• Digestion
• Etc.

...what your body needs to do to basically keep you ALIVE.

BASAL METABOLIC RATE (BMR) is the measure of calories your body needs to perform life-sustaining functions like breathing and digesting foods.

RESTING METABOLIC RATE (RMR) is the number of calories your body burns while at rest. 

RMR is the number of calories an individual burns at rest with minimal movement, while BMR measures the calories burned with zero movement throughout the day.

Now, to lose fat you'll need to consume fewer calories that your body burns and to figure this out, we'll use a 2-step process.

1. Step 1: Calculate BMR
2. Step 2: Calculate TDEE

STEP 1: CALCULATING YOUR BMR

The most accurate way to get your BMR is by using the Mifflin-St Jeor equation. Although it is technically used to calculate one's RMR - it is commonly used to set one's BMR and calculate caloric intake.

Input your personal numbers into the Mifflin-St Jeor equation below:

Men: BMR/RMR = (9.99 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) + 5

Women: BMR/RMR = (9.99 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) – 161

Now that you've got your BMR - we move to the next step.

STEP 2: DETERMINING YOUR TDEE

TDEE stands for "total daily energy expenditure".

It is an estimate of the total calories burned once exercise is involved.

Find your TDEE by multiplying your BMR against the activity multiplier below.

ACTIVITY MULTIPLIER:

Multiply your BMR and level of activity to find your TDEE.

• Sedentary (no exercise): BMR x 1.2
• Light Exercise (1-3 days/week): BMR x 1.375
• Moderate Exercise (3-5 days/week): BMR x 1.55
• Heavy Exercise (6-7 days/week): BMR x 1.725
• Athlete (2x/day.): BMR x 1.9

The final number, your TDEE, is how many calories you need each day to maintain your current weight.

Now subtract 500 calories from your TDEE and that is your baseline deficit.

STEP 2: PROTEIN NEEDS

Protein = 4 calories per gram

Assuming you're a healthy, active adult who wants to lose fat and build muscle, multiply your body weight in pounds by 1 gram to calculate your daily protein requirement.

Now, for calories, you'll be multiplying your weight by calories per gram.

Weight x 4 = Calories from Protein

STEP 3: FAT NEEDS

Fat = 9 calories per gram.

The general guideline is to consume 20-30% of your daily calories from fat or a minimum of 0.25 grams per pound of body weight.

A good rule of thumb is to aim to consume 0.3 to 0.6 grams of fat per pound of body weight.

If you will be using a high-carb diet - your fat intake will be lower (0.3-0.4).

If you will be going high fat, low car - set your fat intake higher (0.5-0.6)

Now use the following two steps to set your fat macros.

STEP 1: Weight   x  Fat Intake = Grams in Fat

STEP 2: Grams in Fat  x  9   = Calories from Fat

STEP 4: CARBOHYDRATE NEEDS

Carbohydrates = 4 calories per gram

Carbs should make up your remaining calories after subtracting protein and fat.

Here's where we put all the numbers together - input your numbers from the previous three steps into this formula:

(Calorie Deficit - Calories from Protein - Calories from Fat) // 4 = Grams of Carbohydrates

Now...you've got your macros for cutting. Ta-dah!

MOVING ON TO NUTRIENT-DENSE FOODS

Now that you're in a deficit, make those calories count.

Sure you could blow your day's worth on fast food - as long as they hit your macros, but let's save that for a cheat day, not every day!

HIGH PROTEIN FOODS

• Fish and Seafood
• Grass Fed Meats: Beef, Chicken, Turkey
• Free Range Eggs
• Greek Yogurt
• Protein Powder

If you aren’t consuming enough protein, your body may break down muscle tissue to get the amino acids it needs.  

Consuming enough protein during a cut can help prevent muscle breakdown and promote muscle retention and fat loss.

Protein is the most satiating macronutrient. As such, consuming more protein-rich foods can help keep you full throughout the day, promoting weight loss.

Due to its high thermic effect, a high-protein diet also tends to increase the number of calories your body burns each day, even during sleep.

NUTRIENT-DENSE FATS

• Fatty Fish
• Grass Fed Butter
• Avocado
• Walnuts, Almonds, Seeds
• Nut Butter
• Extra Virgin Olive Oil

Your body needs fat to produce hormones, such as IGF-1 and testosterone, which are crucial for developing and maintaining muscle mass in the body.

NUTRIENT-DENSE CARBS

• Sweet Potatoes
• Dates
• Oats
• Apples, Bananas, Mango
• Quinoa
• Oats

Carbohydrates provide your body with energy to fuel your workouts. Your body prefers to use carbs for energy instead of protein and fat. Eating enough carbs can help prevent muscle loss.

LAST WORDS

Now, some wise words from Dr. James DiNicolantonio,

"If you eat less, you'll lose WEIGHT.

If you eat less and eat PLENTY OF PROTEIN, you'll lose BODY FAT.

If you eat less, eat plenty of PROTEIN, and STRENGTH TRAIN, you'll lose BODY FAT and GAIN MUSCLE."

We'll leave it at that.

Nutrition and athletic performance go hand in hand. Proper nutrition is important for supporting an athlete’s performance and overall well-being. In a perfect world, we’d all be able to get the necessary nutrients to fuel our body from our diet.

Unfortunately, relying solely on diet may not always be sufficient, especially for athletes with increased vitamin and mineral needs.

Neglecting to fuel your body with an adequate supply of nutrients can lead to decreased energy levels, a weakened immune system, and decreased performance.

Incorporating a high-quality multivitamin designed to meet the unique nutrient needs of athletes into your diet can help bridge nutrient gaps and improve your athletic capabilities.

This article discusses the importance of vitamins and minerals for athletes and how they enhance athletic performance.

ACTIVE VS INACTIVE VITAMINS

Vitamins in supplements are often considered to be "active" or "inactive." 

ACTIVE = Vitamins are in a form that can be readily absorbed and utilized by the body. 

INACTIVE = Vitamins must undergo conversion, usually in the or other tissues. 

How well a person converts inactive vitamins to their active form can be influenced by age, existing medical conditions, and other factors.

Taking active vitamins allows the body to immediately absorb and utilize nutrients needed for optimal body function.

1- PREFORMED VITAMIN A

Best Form: Retinyl acetate

Preformed vitamin A is the active form of vitamin A.

The absorption rate of preformed vitamin A from supplements is 70–90%, higher than that of inactive forms like beta-carotene, with an absorption range from 8.7% to 65%.

Retinyl acetate is a natural form of preformed vitamin A that your body can directly utilize.

Vitamin A is a fat-soluble vitamin with antioxidant properties. It is important for normal vision, a healthy immune system, reproduction, and normal growth and development.

While deficiency is rare, vitamin A deficiency can cause vision loss and anemia and increase the risk of disease and infections, especially in the lungs.

Furthermore, competitive athletes are at a greater risk of antioxidant deficiency due to increased oxygen utilization during physical activity. This can lead to chronic oxidative stress resulting in fatigue, overtraining, muscular damage, and performance decline.

Vitamin A can benefit athletic performance by:

• Improving immune function
• Supporting wound healing
• Improving vision
• Supporting healthy bones

2- B1: THIAMIN HCI

Best Form: Thiamine Hydrochloride

Thiamine hydrochloride, or thiamine HCl, is a water-soluble form of thiamine (vitamin B1) that can rapidly increase blood levels of thiamine.

B vitamins, including thiamine, are often added to sports drinks to maximize energy production. 

That’s because thiamine helps convert the carbohydrates you eat into energy. It also plays a role in the conduction of nerve signals and muscle contraction.

Symptoms of deficiency include loss of body weight, fatigue, confusion, poor appetite, and muscle weakness.

Exercise can increase the body’s demand for thiamine, making it especially important for athletes.

Moreover, some evidence suggests thiamine may prevent fatigue and increase exercise performance in endurance athletes.

Thiamine can benefit athletic performance by:

• Boosting energy production
• Preventing fatigue
• Accelerating recovery from exercise-induced fatigue

3- B2: RIBOFLAVIN-5-PHOSPHATE

Best Form: Riboflavin-5-Phosphate

Riboflavin-5-phosphate is an active form of riboflavin (vitamin B2) that is more easily absorbed than other forms of riboflavin.

Riboflavin plays an important role in maintaining the body’s energy supply. It helps break down fat, protein, and carbohydrates.

A riboflavin deficiency can cause fatigue, swelling of the mouth and tongue, depression, and blurry vision. It may also lead to hair loss, reproductive issues, and skin disorders.

Exercise increases the demand for riboflavin.

Vegetarian athletes are at an increased risk for deficiency due to limited dietary sources.

Riboflavin can benefit athletic performance by:

• Increasing energy levels
• Reducing muscle pain and soreness after endurance exercise
• Improving recovery after strenuous exercise

4- B3: NIACINAMIDE

Best Form: Nicinamide

Niacinamide is the highly absorbable, active form of niacin (vitamin B3).

Like thiamine and riboflavin, niacin is important for energy production. It can also improve blood flow, increasing the delivery of oxygen and nutrients to the muscles.

Niacin deficiency can cause pellagra, which is characterized by symptoms such as rough skin, digestive issues, bright redness of the tongue, and fatigue.

Niacin needs are increased in athletes to support their increased nutrient requirements.

Niacin can benefit athletic performance by:

• Boosting energy levels
• Improving circulation
• Increasing muscular endurance

5- B5: CALCIUM PANTOTHENATE

Best Form: Calcium Pantothenate

Calcium pantothenate is a more stable form of pantothenic acid (vitamin B5).

It is crucial for energy production and the synthesis of steroid hormones.

Deficiencies in B5 are rare but can cause numbness and tingling in the hands and feet, headache, fatigue, irritability, and digestive issues. 

B5 benefits athletic performance by:

• Boosting energy levels
• Keeping the muscles healthy
• Improving running endurance

6- B6: PYRIDOXAL-5-PHOSPHATE (P5P)

Best Form: Pyridoxal-5-Phosphate

Pyridoxal-5-phosphate is the active form of vitamin B6.

Vitamin B6 plays a key role in metabolizing amino acids, carbohydrates, and lipids. It also contributes to immune function and cognitive health and is involved in many metabolic pathways during exercise, particularly amino acid metabolism.

A deficiency in vitamin B6 can cause anemia, itchy rashes, a swollen tongue, cracks in the corners of the mouth, depression, and a weak immune system.

Although uncommon, female athletes and endurance athletes seem to be more likely to develop a B6 deficiency.

Vitamin B6 can benefit athletic performance by:

• Increasing energy production
• Improving immune function
• Increasing alertness

7- B7: BIOTIN

Biotin, also known as B7, helps turn the carbohydrates, protein, and fat you eat into energy.

It also helps tissues develop, which may help contribute to muscle growth when combined with sufficient protein intake.

Although rare, biotin deficiency may lead to hair thinning, rashes, brittle nails, and cognitive impairment.

Biotin can benefit athletic performance by:

• Increasing energy production
• Supporting muscle growth
• Improving cognitive performance

8- B9: FOLATE

Best Form: Methylfolate

Methylfolate is the most active form of folate in the body and is better absorbed than folic acid found in many dietary supplements.

Folate is a B vitamin that helps your body make new, healthy cells. It also converts the foods you eat into fuel and is needed to produce red blood cells.

Folate deficiency can lead to anemia, fatigue, difficulty concentrating, shortness of breath, and irritability.

Athletes, particularly endurance athletes, need more folate to ensure adequate production of oxygen-carrying red blood cells to sustain performance.

Folate may benefit athletic performance by:

• Improving muscle growth and recovery, as it helps to build and maintain new cells
• Boosting energy levels
• Increasing oxygen delivery to working muscles

9- B12: METHYLCOBALAMIN

Best Form: Methylcobalamin

Methylcobalamin is the active form of vitamin B12 that is readily absorbed by the body.

Vitamin B12 plays a vital role in immune system function, as well as in the formation of red blood cells and DNA. It also helps your body produce energy and supports proper nerve function.

Higher levels of B12 are linked to increased energy and endurance, while B12 deficiency is associated with weakness and fatigue. B12 deficiency can also lead to shortness of breath, pale skin, and poor appetite.

Vegans and vegetarians are at a greater risk of developing a B12 deficiency, as only animal foods naturally contain the vitamin.

Vitamin B12 can benefit athletic performance by:

• Increasing energy levels
• Improving oxygen delivery to the muscles during exercise
• Improving immunity

10- VITAMIN C

Best Form: Ascorbic Acid

Ascorbic acid is the most well-studied, absorbable, active form of vitamin C.

Vitamin C is a powerful antioxidant that is important for many functions in the body, including immune system function and the growth and repair of all tissues in the body. 

It is also necessary to produce collagen, an essential protein that provides structure and strength to your bones, muscles, skin, and connective tissues.

A vitamin C deficiency can lead to fatigue, bruising, muscle pain, joint pain, and gum inflammation.

Vitamin C can benefit athletic performance by:

• Improving recovery
• Improving immune health
• Promoting collagen production
• Protecting against damage caused by free radicals

11- VITAMIN D3

Best Form: Cholecalciferol.

Cholecalciferol is a well-studied, highly absorbable form of vitamin D. Studies indicate it is the superior form of vitamin D, as it is more likely to be effective at raising levels in the body.

Vitamin D is a fat-soluble important for bone health, muscle function, immunity, and inflammation, all of which are essential for optimal health, training, and performance.

A deficiency in vitamin D can lead to a loss of bone density, which can increase your risk of fractures and broken bones. It can also cause bone pain, muscle pain, and muscle weakness and increase your susceptibility to infection.

In athletes, vitamin D deficiency has been shown to cause long-term cardiovascular damage.

On the contrary, studies have found that higher vitamin D levels are associated with increased sports performance and reduced injury rates.

Vitamin D can benefit athletic performance by:

• Improving muscle growth
• Reducing injuries
• Supporting a healthy immune system
• Reducing inflammation and musculoskeletal pain

12- VITAMIN E

Best Form: D-Alpha-Tocopheryl Succinate

Alpha-tocopherol is the most natural and active form of vitamin E. It has the highest availability and effectiveness compared to other forms.

Vitamin E is a fat-soluble vitamin that functions as a powerful antioxidant protecting cells from damage caused by harmful free radicals. It also strengthens the immune system and helps with red blood cell formation.

A deficiency in vitamin E can have several adverse effects on the body. It may cause muscle and nerve damage, resulting in loss of sensation in the arms and legs, muscle weakness, and impaired vision.

Vitamin E deficiency can also weaken the immune system, increasing the risk of illness and potentially disrupting an athlete's training plan.

Getting the right amount of vitamin E is important for athletes as it can help protect against developing conditions like atherosclerosis, which can lead to heart problems.

 Vitamin E can benefit athletic performance by:

• Supporting a healthy immune system
• Protecting against muscle damage
• Preventing oxidative damage caused by exercise

13- VITAMIN K2

Best Form: MK-7

MK-7 is a form of vitamin K with higher efficacy than other forms due to its increased absorption rate and longer-half life.

Vitamin K is important for making various proteins needed for blood clotting, bone metabolism, and heart health.

It also works with vitamins A and D to support mineral metabolism and improve bone health.

A deficiency in vitamin K can lead to bruising easily and excess bleeding. It can also result in a decline in bone density, fractures, and an increased risk of heart disease.

Vitamin K may be especially beneficial for endurance athletes as it can help improve exercise capacity. One study found that vitamin K supplementation increased cardiac output by 12%.

Vitamin K can benefit athletic performance by:

• Supporting heart health
• Improving exercise capacity
• Increasing bone density

14- CALCIUM

Best Form: Calcium Carbonate

Among calcium supplements, calcium carbonate is a superior option because it has the highest concentration of elemental calcium.

Calcium is a mineral that is needed for strong bones and teeth. It also is necessary for muscle movement and the proper functioning of nerve tissue.

A calcium deficiency can lead to reduced bone strength, muscle aches, fatigue, and other symptoms.

When endurance athletes engage in long training sessions or events, they may experience a loss of calcium in their skin. This loss of calcium can be significant and may have implications on performance.

Calcium can benefit athletic performance by:

• Improving bone strength
• Supporting healthy muscle function
• Protecting against stress fractures

15- CHOLINE

Best Form: Choline Bitartrate

Choline bitartrate is a highly absorbable form of choline.

Choline is a compound your brain and nervous system need to regulate muscle control, memory, mood, and many other important functions.

A choline deficiency can lead to fatigue, muscle aches, memory loss, and nerve damage.

Endurance athletes often place significant stress on various physiological pathways that depend on choline, leading to an increased demand for this nutrient.

Choline supplements may provide benefits for athletes as they can enhance muscle performance during exercise and improve stamina through their activity at a cellular level.

Choline can benefit athletic performance by:

• Improving recovery
• Increasing explosive strength and power
• Supporting focus

16- IODINE

Best Form: Potassium Iodine

Potassium iodine is a form of iodine, a trace element that is almost completely absorbed in the body.

Iodine is important for the production of thyroid hormones, which are responsible for controlling metabolism, in addition to supporting bone and brain development during pregnancy and infancy.

Iodine deficiency can lead to neck swelling, weight gain, weakness, fatigue, and hair loss.

Iodine is lost through sweat, placing athletes and those participating in vigorous exercise at an increased risk of deficiency.

Iodine can benefit athletic performance by:

• Helping reverse the effects of a slow metabolism
• Increasing energy production
• Support immune health

17- IRON

Best Form: Ferrous Bisglycinate Chelate

Ferrous bisglycinate chelate is a chelated form of iron that is easier to absorb and often preferred because it is better tolerated than other forms of iron.  

Iron is important for energy metabolism and the production of hemoglobin, a protein in red blood cells that transports oxygen from the lungs to different body parts. It is also needed to produce myoglobin, a protein that delivers oxygen to the muscles, and a healthy immune system.

Iron deficiency can lead to loss of endurance, pale skin, weakness, shortness of breath, and damaged hair or skin.

Intense training causes an increase in red blood cell and blood vessel production and increases the body’s demand for iron. Iron is also lost through sweat, placing endurance athletes, in particular, at a greater risk of iron deficiency.

Iron can benefit athletic performance by:

• Improving aerobic capacity
• Preventing fatigue
• Aiding in recovery
• Preserving muscle function and supporting muscle protein synthesis

18- MAGNESIUM

Best Form: Magnesium Bisglycinate Chelate

Magnesium bisglycinate chelate is a highly bioavailable form of elemental magnesium that is absorbed better than other forms of magnesium, such as magnesium oxide.  

Magnesium is a mineral that is important for maintaining normal muscle and nerve function, keeping the heartbeat steady, supporting a healthy immune system, and keeping bones strong.

A magnesium deficiency can result in poor sleep quality, muscle twitches and cramps, fatigue, nausea, and irregular heartbeat.

Research shows that the more active you are, the more magnesium your body needs.

Furthermore, some evidence suggests magnesium supplements can enhance sports performance. That’s because it can increase glucose availability in the muscle, blood, and brain. It can also increase lactate clearance in the muscles during exercise to reduce fatigue.

Magnesium can benefit athletic performance by:

• Maintaining bone health
• Supporting healthy muscle function
• Keeping energy levels stable

19- SELENIUM

Best Form: L-Selenomethionine

L-selenomethionine is an organic form of selenium. Studies suggest that as much as 90% of it is absorbed by the body, compared to selenite which has only a 50% absorption rate.

Selenium has antioxidant properties and plays a role in immunity, joint health, DNA synthesis, and thyroid gland production.

Selenium deficiency can cause fatigue, infertility, muscle weakness, brain fog, and a weakened immune system.

Selenium is lost through sweat, placing athletes at a greater risk of developing a deficiency.

Selenium can benefit athletic performance by:

• Supporting immune health
• Reducing the oxidative damage that occurs from exercise
• Reducing muscle soreness

20- ZINC

Best Form: Zinc Picolinate

Zinc picolinate is a form of zinc sulfate with a better absorption rate than other types of zinc.

Zinc is essential for wound healing, immune function, and energy metabolism. It is also crucial for producing testosterone, a hormone necessary for muscle growth.

Zinc deficiency can cause decreased endurance, low testosterone levels, loss of taste or smell, and decreased immune function.

Zinc can benefit athletic performance by:

• Supporting immune health
• Optimizing muscle growth
• Improving recovery

DO ATHLETES NEED A MULTIVITAMIN?

Athletes have intense training regimens that can increase their demand for vitamins, minerals, and other nutrients necessary for optimal performance and recovery.

A multivitamin can help fill potential nutrient gaps, supporting energy production, muscle recovery, immune function, and overall well-being. 

It's important to note that a multivitamin cannot replace a healthy, well-balanced diet. Instead, it should be seen as a complement to it, providing additional support for the specific needs of athletes.

VITAMINS CAN BE SMELLY, HERE'S WHY...

These two reasons could be why your vitamins are smellier than you remember. 

• You bought natural vitamins. 
• They contain a strong B complex. 

NATURAL vitamins will have a stronger scent profile when compared to synthetic versions. 

B VITAMINS  are known to have a strong odor due to the natural occurring sulfur. 

Does this smell mean the vitamins are bad? No, quite opposite actually. It means the vitamins are natural with effective dosages. 

If your vitamins are turning color, then there's a possibility they went bad. Store them in a cool, dry area or stick them in the fridge. 

BOTTOM LINE

TL;DR

Proper sports nutrition is crucial for athletes' performance and well-being. However, sometimes diet alone isn't enough to meet the increased nutrient needs of athletes. That's where a high-quality multivitamin designed for athletes can be a game changer. 

A multivitamin fills nutrient gaps in an athlete's diet, supplying critical nutrients for energy production, immune function, recovery, and muscle growth.

Get the answers to your burning questions.

How to use burn, when to take it, what to take it with...etc, etc, etc.

We've covered every question we can think of, but if you don't see yours, shoot us an email at support@athsport.co and we'll add it to the list.

Let's dive in!

CAN I TAKE BURN DAILY?

YES!

BURN works best with consistency and has been formulated for daily use. Ingredients like Capsimax and Grains of Paradise provide 24/7 fat burning effects. 

Maximize these effects by taking your 3 capsules every day. 

CAN I TAKE BURN WITH OTHER VITAMINS?

YES! Build a routine of taking BURN by adding it to your typical vitamin popping schedule. 

HOW DOES BURN WORK?

BURN uses thermogenics to boost metabolism and increase energy expenditure (calories burned).

Formulated with natural thermogenics, BURN works to:

• Increase Metabolism
• Increase Calories Burned
• Target Fat 
• Use Stored Fat as Fuel (Energy)
• Reduce Appetite + Curb Cravings
• Boost Energy

BURN should be used as a tool to increase fat loss, improve body composition, and aid in healthy weight management. 

HOW TO USE BURN?

BURN can be used for fat loss or maintenance. 

If the goal is fat loss, BURN should be used on top of a deficit and moderate physical activity. 

If the goal is maintenance, BURN can be used to help suppress appetite and keep you at your maintenance macros. 

Calculate your macros here. 

We recommend taking 3 capsules first thing in the morning to jumpstart your metabolism and start the day strong. 

BURN can also be taken 30-60 minutes before a meal or your workout. 

*Do not exceed more than two servings per day. 

HOW MUCH CAFFEINE IS IN BURN?

BURN has 120mg of natural caffeine from organic Coffeeberry. 

For comparison, here are typical caffeine amounts:

• 1 cup of black tea = ~47mg
• 1 espresso shot = ~64mg
• 1 cup of black coffee = ~95mg
• 1 scoop PRE = 100mg

One serving of BURN is equivalent to about 2 shots of espresso. 

HOW MANY TIMES A DAY SHOULD I TAKE BURN?

We recommend taking BURN once a day.

However if you feel like you need more, you can up to two servings per day - make sure to space them out. 

*Do not exceed more than six capsules per day. 

HOW SHOULD I FEEL WHEN I TAKE BURN?

Within 30-60 minutes of taking BURN you should feel:

• Less Hungry
• More Energized
• Focused and Alert
• Motivated 

Take BURN on an empty stomach, first thing in the morning to jumpstart your metabolism and feel its effects. 

HOW LONG SHOULD I TAKE BURN?

We recommend taking BURN consistently for 90-180 days for optimal fat loss. 

Remember, fat loss takes time. The time it takes to reach your goals depends on your body fat percentage and how disciplined you are in taking the necessary steps to lose it. 

Once you've reached your desired goals, you can use BURN to aid in healthy weight management. 

Read more here.

WHAT CAN I TAKE WITH BURN?

YOUR LIQUID OF CHOICE 

BURN can be taken with a healthy liquid of choice, but we recommend washing it down with ample ounces of water.

WITH OR W/OUT FOOD

BURN can be taken on an empty stomach or with a light meal. 

Unlike vitamins like Zinc or Vitamin C - it's not imperative that you take it with a meal.

WHAT'S THE BEST TIME TO TAKE BURN?

This will depend on your caffeine sensitivity. Here's our two recommendations: 

MORNING 

If you're sensitive to caffeine, we suggest taking BURN in the morning hours so that your body has time to work through the caffeine content. 

If you're sensitive to caffeine, we do not recommend taking BURN in the evening hours. 

ANYTIME 

If you're not sensitive to caffeine and a cup of joe puts you to sleep, BURN can be taken any time of day. 

Morning, night, doesn't matter.

WHEN SHOULD I STOP TAKING BURN?

Think of BURN as a two-step supplement;

STEP 1: FAT LOSS

Take BURN to increase fat loss and improve body composition.

Once you've hit your goals, you don't need to stop taking BURN. 

Instead, BURN moves into step 2...maintenance. 

STEP 2: MAINTENANCE

Just like it helped increase fast loss and improve body composition, BURN can aid in healthy weight management by helping to:

• Combat Cravings  
• Reduce Appetite 
• Boost Metabolism 
• Burn Calories 

You can think of BURN like a protein powder. For example: Individuals use protein powder to help build muscle, then once the muscle is built, people continue to use protein powder to support their muscles and muscle health. 

Reading between the lines, we don't have a good reason to stop (wink).

WILL I LOSE WEIGHT WITH BURN?

Yes. BURN can help with weight loss - but it ain't a magic pill.

Here's our formula to success:

BURN + Good Nutrition + Moderate Physical Activity

Maximize the benefits of BURN with:

1. A calorie deficit.
2. A high protein diet.
3. Strength training (3-5x per week)
4. Activity

You can get more tips on fat loss here.

WILL BURN MAKE ME JITTERY?

BURN will give you clean energy without the jitters.

The caffeine in BURN is derived from organic Coffeeberry - a natural source of caffeine.

The "jitters" that are typically associated with caffeine stem from synthetic versions like caffeine anhydrous (which we never use).

DISCLAIMERS

#1: BURN IS NOT A QUICK FIX 

...nor a band-aid to a problem. 

BURN can help to improve body composition, but in order for fat loss to occur, lifestyle changes need to made. 

• Eat in a caloric deficit. 
• Track calories to make strides. 
• Increase activity. 
• Strength train 3-5x per week. 
• Increase protein intake to 1g per pound of ideal body weight. 

Which leads us to the next disclaimer...

#2: THE HARD TRUTH

It took time to put on the weight.

It will take time to get rid of it.

Key Takeaway: Fat loss takes time and requires lifestyle changes. 

#3: HOW MUCH TIME

Not an easy answer, it will depend on your discipline and consistency. 

How bad do you want it? What changes will you make to get it?

Get out of your comfort zone and get to work.

#4: MEDICAL CONDITIONS

Now, to save our own asses cause we don't know anyone's medical history but our own.

If you are being monitored for any type of condition or are taking medication to treat a condition, go see your doc before taking BURN.

Show them the label and see if you're cleared.

"But I thought you said BURN was natural??", says the sassy internet troll.

Damn right it's natural, but we'd be fools not to put a disclaimer in here.

If you're looking to lose weight, you've probably heard it all...

Less carbs, less fats, more fruits, more veggies, intermittent fast, high fiber, the list goes on and on (literally).

But what they all seem to miss is the importance of getting enough PROTEIN!

Disclaimer: Sure you can lose weight if you're cutting calories, eating like a rabbit, or borderline starving yourself, but you know what you'll also lose? Muscle.

Losing weight doesn't mean you need to lose muscle. Keep your protein intake high to cut fat and protein lean muscle mass.

Let's talk about how protein powder can help.

WHY IS PROTEIN IMPORTANT?

What a silly question.

Protein is essential for...

• Bones, Muscle, Cartilage, & Skin Health and Functions
• Cellular Functions
• Metabolism & Fluid Balance
• Physical Structure
• Energy
• ...LIFE

Found in every cell of the human body, protein is essential for biological functions and an optimal life - which is why you should aim to get 1g of protein per pound of body weight...because you need it!

On top of its necessary roles for everyday life, in terms of weight loss protein improves muscle growth, increases calories burned, and promotes satiety to reduce calorie intake.

Let's keep going!

HOW DOES PROTEIN HELP WITH WEIGHT LOSS?

Quick and to the point, protein aids in weight loss by:

• Reducing Appetite
• Boosting Metabolism
• Supporting Existing Muscle Mass
• Building New Muscle Mass

We went over why protein is an integral part of a well-balanced, healthy diet, but it's time to hone it in and talk about its importance for weight loss.

ENHANCES SATIETY TO REDUCE APPETITE

Research shows that protein intake has beneficial effects on hormones that affect appetite, specifically Grehlin and Peptide YY.

REDUCES GHRELIN: Protein consumption has been shown to reduce Ghrelin, the "hunger hormone".

INCREASES PEPTIDE YY: A hormone that helps to reduce calorie intake by helping you feel "fuller"

Interestingly enough, one study showed that whey protein had the greatest effect in reducing hunger and appetite - followed by casein, then soy.

*So if you're looking for the BEST protein powder for weight loss, stick with grass fed whey.

SUPPORTS AND BOOSTS METABOLISM

Protein has the highest thermic effect out of the three macros.

1. Protein: 20-30% of ingested calories.
2. Carbohydrates: 5-10%
3. Fats: 0-3%

What does this mean?

Due to its high-thermic effect, protein helps to burn fat by increasing the number of calories your body burns per day.

One study compared calories burned in individuals who consumed a high-protein diet vs low-protein diets, and whadda ya know...

The high-protein group burned 259 calories MORE than the low-protein group.

To add to that, protein can also help you burn more calories while you sleep. A second study showed us that increased protein intake showed an overall increase in calories burned over a 24-hour period.

SUPPORTS AND MAINTAINS MUSCLE MASS

This one should be a no brainer, your existing muscles need protein and your new unfound muscles will need extra protein to start sprouting.

Studies show that protein consumption is crucial for two main functions;

1. Muscle Protein Synthesis
2. Preventing Muscle Tissue Breakdown

But what does this mean for fat loss?

The more muscle you have, the more calories you burn - since muscle burns more calories than fat.

So pound for pound, the more muscle and less fat you have, the more calories you will burn.

WHAT ARE THE DIFFERENT TYPES OF PROTEIN POWDERS?

If you’re considering incorporating extra protein into your weight loss journey, you might wonder what the best protein powders for your health goals are. Since several different protein powders are available, you might narrow your search by first choosing an animal or plant-based powder.

ANIMAL-BASED PROTEIN POWDER:

Animal proteins are considered complete as they contain all nine essential amino acids.

Choose from:

• Whey Protein Powder
• Casein Protein Powder
• Egg Protein Powder
• Collagen Protein Powder

As mentioned above, whey has been shown to be the superior choice for reducing hunger and appetite.

PLANT-BASED PROTEIN POWDER:

Unlike animal proteins, plant proteins lack amino acids, which makes them incomplete proteins.

Choose from:

• Brown Rice Protein Powder
• Pea Protein Powder
• Soy Protein Powder
• Pea Protein Powder
• Hemp Protein Powder

Plant-based protein powders may contain brown rice protein, soy protein, pea protein, or hemp protein. Unlike animal-based proteins, plant proteins can lack amino acids. So, supplement companies will often combine protein sources to create a complete protein.  

WHY IS PROTEIN POWDER GOOD FOR WEIGHT LOSS?

Protein powder helps you meet your daily protein needs.

Getting in adequate amounts of protein through whole foods alone can be tough, this is where protein powders come in and can be used as a tool to help you meet your goals and keep your protein intake high.

Here's some tips on how to use protein powder to increase intake and aid in weight loss:

• Kill two birds with one stone by adding a scoop of protein to your morning coffee.
• Hit 30g of protein in your first meal with a protein shake and two eggs. (Read more about the importance of protein in your first meal here.)
• Replace calorie-filled snacks with lean protein shakes.
• Use protein shakes as a convenient, high-quality protein source when you're on the go.
• Support your your muscles by consuming protein shake post-workout.

Main takeaway: Protein powers are an efficient way to supplement intake and meet daily protein requirements.

WILL PROTEIN POWDERS MAKE ME BULKY?

No.

Will protein powders make me fat? Also no.

The two questions are pretty common, especially from the ladies.

Protein powders alone won't make you bulky or fat. High calories will.

There's a stigma around protein powders, that once you start taking them, you'll begin to bulk and start looking like He-Man or start putting on fat.

Not true.

Protein powders should be used as a tool to help you meet your goals, weight and fat loss included.

Here's the tip: If you're trying to lose fat, add your protein powder to a calorie-free liquid like water or coffee.

If you start adding milk, nut butters, seeds, oil, fruits, etc. Your protein shake will go from low to high calories. Keep this mind while tracking your calorie intake.  

WHICH TYPE OF PROTEIN POWDER IS BEST FOR WEIGHT LOSS?

WHEY.

Whey has been studied to be the best protein powder to build muscle AND reduce hunger, so stick with it.

What else should you look for in a whey protein powder?

SOURCE: Always choose grass-fed.

INGREDIENTS: Natural, never artificial. Find a whey protein powder that doesn't use artificial sweeteners, flavors, colors, or anything fake.

QUALITY: Always 3rd party tested.

SHOULD YOU USE PROTEIN SHAKES AS A MEAL REPLACEMENT?

Yes.

Protein shakes are a great meal replacement when trying to lose fat as well as a convenient source of protein when you're on the go.

Although you should be getting the majority of your protein from high-quality, whole-food sources, it's perfectly normal to use protein shakes as a meal replacement or as a low-calorie snack to get more protein in.

WHEN TO DRINK PROTEIN SHAKES

For protein intake? Any time, but here's some specifics.

MORNINGS: Research indicates that protein in the morning can reduce feelings of hunger and even result in eating fewer calories throughout the day. Upgrade your regular morning coffee to proffee by adding a scoop of protein powder to your cup of joe.

POST WORKOUT: If you're new to training drinking protein shakes within two hours of your workout will benefit you best. This will help refuel your muscles for better recovery.

SNACKS: Protein shakes can be used as low-calorie, high-protein snacks to increase protein intake and satiety.

WILL PROTEIN SHAKES MAKE YOU FAT?

No, too many calories will make you fat.

This is why tracking calories is a crucial part of fat loss.

Keep this in mind, protein shakes for weight loss should be made of ONLY protein powder and water. These shakes usually fall in the 100-120 calorie range.

A protein shake with added milk, nut butter, seeds, fruits, and other topics can land in the 500-calorie range.

Fat loss requires a deficit, not a surplus, so stick with lean protein shakes help you lose fat, not add it.

BOTTOM LINE: WHAT'S THE BEST PROTEIN POWDER FOR WEIGHT LOSS?

Whey protein, hands down.

Whey protein powder has been shown to improve weight loss, support lean muscle mass, and increase satiety to reduce calorie intake.

We'll leave you with these last fat loss tips:

1. Eat a balanced diet.
2. Keep protein intake high.
3. Strength train 3-5x per week.
4. Prioritize sleep.

Get the full fat loss cheat sheet here. 

Q: Can you take too much collagen?

A: There's no upper established upper limit.

With collagen supplements being all the rage, people are asking time and time again "can you take too much collagen?"

Unlike many vitamins and minerals that have specific UL (Tolerable Upper Intake Limits) and repercussions if you go beyond that UL, collagen is different.

Taking too much collagen has unlikely side effects, other than you'll need to re-supply quicker than most if you're taking more than 20g a day.

This article discusses whether taking too much collagen is a real problem and how to choose the best collagen supplement for the most benefit.

Let's get to it!

KEY TAKEAWAYS

• 5-20 grams of collagen per day is OPTIMAL.
• Always choose grass-fed hydrolyzed collagen.
• Collagen is crucial for strong and healthy skin, hair, joints, connective tissues, bones, muscles, and arteries.
• Can you take too much collagen? There is no established upper limit for collagen intake.
• Taking collagen supplements is crucial to your health as you age.

FIRST OFF, HOW MUCH SHOULD YOU TAKE PER DAY?

So, how much collagen per day?

Based on current studies, the sweet spot sits at 5-20 grams per day for optimized collagen turnover and synthesis.

Here's a quick guide to specific dosages based on goals:

SKIN HEALTH: 2.5–10 grams daily

BONE HEALTH: 5 grams daily

JOINT SUPPORT: 5–10 grams daily

MUSCLE HEALTH: 15–20 grams daily

But you might as well cover all your bases and hit that 20g every day. One scoop in the morning, one at night, easy money.

SECOND, WHAT COLLAGEN SUPPLEMENT SHOULD YOU TAKE?

Easy, grass-fed hydrolyzed collagen peptides.

Always go with grass-fed.

Grass-fed collagen is superior in quality and amino acids when compared to non-grass-fed collagen products.

Sourced from the hides, bones, cartilage, and connective tissues of cows raised under strict standards, these animals are able to graze on grass year-round and are not treated with excessive antibiotics or artificial growth hormones.

Collagen from cattle is also very similar to the collagen we have in our own bodies and provides a good amount of type I and type III collagen.

In addition to grass-fed hydrolyzed collagen supplements, several other collagen supplements are available. Knowing the key differences between these types of collagen supplements can help you choose the best one for your health goals.

OTHER TYPES OF COLLAGEN SUPPLEMENTS

Here’s the low down on other types of collagen out there.

UNDENATURED COLLAGEN (TYPE II): Undenatured type II collagen comes from chicken sternum cartilage. It is manufactured using a low-temperature process to keep its structure intact. This type of collagen can be helpful for joint health because it can ease stiffness and discomfort and make it easier to move around.

MARINE COLLAGEN: Marine collagen comes from the bones, skin, scales, and heads of fish. It is widely used in the cosmetic industry because of its anti-aging properties. It may also have other health benefits. A 2022 review of studies concluded that marine collagen might improve wound healing and bone regeneration.

MULTI-COLLAGEN: As its name implies, multi-collagen provides a wider variety of collagen types than single-source options. It generally comes from at least two animals, with bovine, chicken, and fish being the most common sources.

MOST IMPORTANTLY - WHAT HAPPENS IF YOU TAKE TOO MUCH COLLAGEN?

Possibly...gas and nausea.

The good thing about collagen is that there's no upper limit to how much you can take! But hold up, don't go chugging a whole tub of it in one go.

The most common complaint of taking too much collagen is mild stomach discomfort, including gas and nausea. However, this is more likely to occur with low-quality collagen supplements that are loaded up with additives, fillers, and preservatives.

Interestingly, a 2022 study in healthy female adults found that consuming 20 grams of collagen peptides daily may actually reduce bloating and improve mild digestive symptoms.

Furthermore, one recent 2019 study noted that collagen is safer in much higher doses than typically used in studies. The study's authors concluded that as much as 36% of our daily protein intake could come from collagen without any adverse health effects.

So what does this mean?

A person who requires 80–100 grams of protein per day can safely consume 29-36 grams of collagen powder per day.

WHY YOU SHOULD SUPPLEMENT WITH COLLAGEN PEPTIDES

Unless you’re sipping bone broth all day or eating animals from nose to tail as our ancestors did, you can probably benefit from a collagen supplement.

But if you’re still on the fence, let us explain why they’re a good idea.

COLLAGEN AND GLYCINE

Collagen is rich in the amino acids glycine, proline, and hydroxyproline. Glycine is crucial for the creation of many proteins, including collagen. It’s a conditionally essential amino acid that the body can't always produce in adequate quantities, especially during times of growth and recovery from injuries.

Unfortunately, many people eating a Western diet may not be getting enough glycine. This is because we primarily eat muscle meat from animals, which doesn’t have a lot of glycine. The more concentrated sources, such as animal skin, tendons, and bones, are often discarded.

Aside from making collagen, glycine also plays an important role in the production of creatine and glutathione, a powerful antioxidant that protects your body from cellular damage. 

As an added bonus, glycine has a calming effect on the brain and may help you sleep better.

COLLAGEN AND AGING

Collagen production slows down around the age of 20 and, as we age, continues to decline by approximately 1.0%–1.5% each year. Lifestyle factors like smoking, poor diet, excess alcohol consumption, and sun exposure can further reduce collagen levels.

After several years, the effects often become noticeable. You may start to experience joint pain, slow injury recovery, wrinkles, and slow wound healing.

Taking collagen supplements can help stimulate collagen formation and replenish some of what’s lost through aging.

Here are the health benefits of collagen supplements broken down by benefit.

JOINT HEALTH: Collagen supplements improve joint health by building and repairing joint cartilage. This helps to reduce pain and inflammation and improve mobility. 

Studies have proven that collagen supplements can improve joint discomfort, knee pain, recovery from Achilles tendinopathy, and ankle and knee functionality. 

SKIN HEALTH: As one of the main components of your skin, collagen provides your skin with structural support and elasticity. 

One 2022 review of studies concluded that collagen supplements reduce skin wrinkling and roughness, in addition to improving skin elasticity, hydration, and turgor.

SKELETAL MUSCLE: As we get older, we often experience a loss of muscle mass, partly due to decreased collagen production. Collagen contains eight of the nine essential amino acids required for muscle tissue growth and repair. 

Scientific evidence suggests that collagen supplements can help build muscle mass, aid in fat loss, increase strength, and reduce muscle soreness.

BONE DENSITY: Collagen is a major component of your bones. As we age, our bones become weak and brittle, making them more prone to fractures. 

One 2021 study discovered that long-term collagen supplementation could prevent decreases in bone mineral density. Bones with higher density tend to be stronger and less likely to break.

HOW TO CHOOSE A COLLAGEN SUPPLEMENT

When it comes to selecting a collagen supplement, there are a few key factors to keep in mind. 

1. Grass-Fed
2. Hydrolyzed
3. No Fillers
4. No Added Vitamins
5. No Additives
6. Absolutely NO sketchy brands.

GRASS-FED: Superior collagen comes from grass-fed animals.

HYDROLYZED: Hydrolyzation breaks down collagen proteins into smaller, more easily-digestible particles called peptides. 

SINGLE INGREDIENT COLLAGEN: Without additional vitamins, additives, and fillers. Added vitamins to "enhance absorption" is a marketing play some collagen companies/supplements use. Although your body needs vitamin C for collagen synthesis, your body can absorb a collagen supplement just fine on its own. There is no solid scientific proof to suggest that vitamin C increases collagen absorption. In fact, it can potentially interact with other ingredients in the product while sitting on the shelf, thus decreasing its effectiveness.

REPUTABLE BRANDS: Buy from a brand you trust. Stop buying Collagen from your local Ross or TJ Maxx. Look for a product that's been checked by a third party to make sure its contents match the label and that it’s free of contaminants. 

BOTTOM LINE

TLDR;

Collagen is important for healthy hair, skin, joints, and bones. Although the human body naturally produces collagen, production declines as we age. Taking collagen supplements can help replenish collagen levels in the body, helping with everything from easing joint pain to improving skin health.

There is no established upper limit for collagen intake, and collagen supplements are generally safe and well-tolerated for most healthy individuals.

Although taking too much collagen is unlikely to cause any significant side effects, some people have reported experiencing digestive issues after consuming large doses.

To reduce the risk of unpleasant side effects, opt for a single-ingredient collagen powder that is sourced from grass-fed animals and free of unnecessary additives, fillers, and preservatives.

Straight to the point answer...5-20 grams per day - EVERY DAY. 

But it depends on what type of collagen supplements you're taking and the quality of it. Keep reading for the in-depth breakdown for optimal collagen production and turnover...

For now...keep reading.

Collagen is termed an anti-aging supplement, but it's wayyyy more that the typical "skin, hair, and nails"

From improving skin health to supporting healthy joint functions, the benefits of collagen are many. To get the most out of your collagen supplement, it’s important to know how to take it and how much to take.

So how much collagen per day do you need?

It depends on a few factors, keep scrolling...

KEY TAKEAWAYS

• Collagen is the most abundant protein in the body. It helps support healthy bones, joints, and skin.
• As you age, collagen production in the body declines. Consuming a collagen rich-diet and taking quality collagen supplements can help replenish what is lost through aging.
• Based on current research, we suggest consuming 5-20 grams of collagen peptides daily for maximum health benefits.

5 COMMON TYPES OF COLLAGEN

Although 28 types of collagen exist, five are commonly found in collagen supplements. 

TYPE I: Makes up around 90% of the total collagen in the human body. It is found in bone, skin, and connective tissues.

TYPE II: A major structural component of joint cartilage.

TYPE III: Found in the skin, muscles, intestinal walls, lungs, and the walls of blood vessels.

TYPE IV: Is primarily found in the layers of your skin.

TYPE V: Found in the skin, hair, and tissue of the placenta.

COLLAGEN RDA?

While the research on collagen is still relatively new, we know collagen is here to stay. What we don’t know, however, is the precise amount needed for our well-being.

Unlike many nutrients, like calcium or vitamin D, which have specific recommendations on intake levels, there is no Recommended Dietary Allowance (RDA) for collagen.

Because there is no RDA for collagen, we must do our best to make an educated guess based on the information we currently have. 

Here are two things that helped us narrow down how much collagen is needed daily.

ANCESTRAL DIETS

One good place to start is to look at the diet of our ancestors. It is estimated that our ancestors consumed around 30% of their daily calories from protein. While it’s impossible to know for sure, we feel pretty confident saying that at least 10–15% of our ancestor’s total protein intake came from collagen.

Why? Because for centuries, cultures from all over the world have boiled bones, tendons, and other collagen-rich organs to make soups and extract their nutrients. Collagen-rich organ meats were also universally coveted, mainly for their dense nutritional value.

This means that if one of our hunter-gatherer ancestors consumed 90 grams of protein daily, they consumed at least 9–14 grams of collagen per day.

CURRENT STUDIES

We can also take a look at current research. 

One 2019 study examined the maximum amount of collagen peptides that can be substituted for protein in the diet while maintaining indispensable amino acid balance. 

Researchers determined that as much as 36% of our daily protein intake can safely come from collagen. 

However, this only holds true if the remaining 64% of your protein comes from complete protein sources that contain all nine essential amino acids.

Let’s look at what this looks like.

• A person needing 100 grams of protein per day can safely consume up to 36 grams of collagen peptides.
• A person who needs 120 grams of protein per day can safely consume up to 43 grams of collagen peptides

Based on this information, it appears that the average person can safely consume between 10 and 40 grams of collagen per day from food and supplements.

To find out how much protein you need per day, check out our free protein calculator.

SO, HOW MUCH COLLAGEN SHOULD YOU TAKE PER DAY?

But let's break that down...

While you can meet your daily collagen needs through diet alone, it will be extremely tough. The amount of collagen you should take each day ultimately depends on the quality of your supplement and the type you’re taking.

HYDROLYZED COLLAGEN PEPTIDES (TYPE I)

Hydrolyzed collagen is broken down into peptides that are easy for the body to absorb and digest. It’s most commonly found in powder form, which can easily be mixed into coffee, tea, or other beverages.

One 2019 review of studies concluded that consuming 2.5–15 grams of hydrolyzed collagen peptides daily may be effective for general health and wellness benefits.

Larger doses of 15-20 grams daily seem more beneficial for building muscle mass, supporting fat loss, increasing muscle strength, and reducing muscle soreness.

Based on these studies, it appears that the average person should consume at least 5–20 grams of collagen peptides per day.

UNDENATURED COLLAGEN (TYPE II)

Undenatured type II collagen is derived from chicken sternum cartilage. It has been processed at a low temperature to keep its peptides intact. 

While further studies are needed, it appears that 40 milligrams of undenatured collagen per day facilitates a process called oral tolerance, which ultimately engages the immune system in the repair of its own joint cartilage.

COLLAGEN SUPPLEMENTS + WHAT THE STUDIES SHOW...

Collagen consumption is associated with many health benefits. Of course, eating collagen-rich foods is the best way to meet your daily collagen needs. 

But let’s face it, most of us aren’t eating animals head to tail as our ancestors did. So if you’re not into organ meats and sipping bone broth throughout the day, you may consider a collagen supplement.

Here’s a look at how collagen works and how much may be needed to achieve your health goals.

COLLAGEN AND THE BODY'S NATURAL PRODUCTION

Your body produces its own collagen. However, production slows down around age 20 and declines by around 1.0%–1.5% each year.

Collagen supplements can function as the building blocks for the production of collagen and other proteins in the body. 

Additionally, collagen peptides can bind to the receptors on the fibroblasts that produce collagen and signal the fibroblasts to ramp up their collagen production. 

Lastly, collagen peptides can act as an antioxidant, protecting pre-existing collagen from oxidative stresses that can degrade it.

COLLAGEN FOR JOINT HEALTH

Your joints need collagen for healthy function. Collagen comprises articular cartilage, the tissue that covers the ends of bones where they come together to form joints. Articular cartilage is what keeps your joint moving smoothly.

Collagen helps your joints and articular cartilage absorb shock and stay flexible. Without enough collagen, your cartilage wears down. This reduces the amount of cushion and flexibility in your joints.

Collagen supplements may relieve joint pain and inflammation by supporting the repair and growth of cartilage tissue.

One 2021 review of studies found that oral collagen peptide supplementation in doses between 5–10 grams improved:

• Joint discomfort 
• Knee pain
• Ankle and knee functionality
• Recovery from Achilles tendinopathy

COLLAGEN FOR SKIN

Collagen is a main component of the skin. It plays a major role in skin elasticity, strength, and hydration. 

As you age and collagen production declines, you may begin to notice wrinkles, sagging skin, and fine lines.

Numerous studies have shown that collagen supplements can mitigate these effects, improving skin moisture, hydration, and elasticity.

One 2022 review of studies concluded that collagen supplements improve skin turgor, hydration, and elasticity, in addition to skin wrinkling and roughness. 

Based on the current evidence, it seems that 2.5–10 grams of collagen daily is most beneficial for skin health.

However, further studies with consistent collagen doses may be required to determine an optimal dose.

COLLAGEN FOR BONE DENSITY

Your bones are primarily made up of collagen. As your body's collagen production declines, your bones weaken, making them more susceptible to breaks and fractures.

According to a 2021 study, long-term supplementation with 5 grams of collagen peptides can counteract losses in bone mineral density. Higher bone density generally means stronger bones that are less likely to break.

COLLAGEN IN THE DIET

Since collagen is found in the skin, bones, tendons, and ligaments of animals, then it makes sense to eat them if you want to increase your daily collagen intake.

The following foods are rich in collagen:

• Bone broth
• Organ meats, including liver, heart, tongue, kidneys, and brain
• Meat on the bone, such as chicken thighs, fish, whole roasted chicken, bone-in cuts, ribs, etc.
• Eggshell membrane

Additionally, eating foods rich in vitamin C encourages the body to make its own collagen. The best dietary sources of vitamin C include:

• Kiwi
• Citrus fruits
• Leafy greens
• Berries
• Cruciferous vegetables like broccoli

COLLAGEN FAQS

Here, we'll provide answers to some commonly asked collagen questions.

SHOULD YOU TAKE COLLAGEN EVERY DAY?

YES!

The key to collagen is consistency! 

Collagen can and should be taken every day to supplement and support your body's natural collagen production. 

HOW MUCH COLLAGEN SHOULD I TAKE?

5-20 grams per day.

1-2 servings of hydrolyzed collagen peptides per day is ideal for optimal collagen production and turnover.

CAN YOU TAKE TOO MUCH COLLAGEN?

NO.

There is no upper limit on how much collagen you can consume per day, but consuming less than 40 grams per day is generally recommended. Taking too much collagen may lead to digestive issues such as bloating, gas, and diarrhea.

DO YOU NEED TO CYCLE COLLAGEN SUPPLEMENTS?

NO.

Collagen supplements do not need to be cycled. They should be consumed consistently for the best results.

BOTTOM LINE

TLDR;

Collagen is important for healthy skin, bones, and joints. As we age, collagen levels in the body decline. Collagen supplements can help replenish what is lost through the normal aging process.

As of right now, there is no RDA for collagen. Based on current studies, we suggest consuming a minimum of 5-20 grams of collagen peptides per day. 

If you’re taking undenatured collagen, stick with around 40 milligrams per day. It’s always best to get your nutrients, including collagen, from whole foods like organ meats and bone broth. 

However, we know this can be difficult. Supplementing a well-balanced diet with a high-quality collagen powder can be a convenient way to boost your intake of this powerful protein.

Our bovine collagen peptides are sourced from grass-fed, pasture-raised bovine hides to support your joint functions and gut health, rebuild and repair connective tissues, strengthen skin, hair, and nails, and protect your lean body mass.

Whey has been a staple for athletes for decades, but the new kid on the block, collagen, has got people asking...

Should I take collagen? Should I take whey? Should I take both?

And we're here to break it down and give you the facts to help you make your own decisions.

Keep reading and learn whether or not you should take a collagen protein powder, whey protein powder, or possibly both.

In this article, we’ll discuss the pros and cons of collagen protein vs. whey protein to help you decide which supplement. 

Let's get into it.

KEY TAKEAWAYS

• Collagen protein contains a unique amino acid profile that makes it good for supporting the health of joints and ligaments, as well as skin and digestive health. 
• Whey protein is a complete protein high in BCAAs, making it ideal for building muscle and increasing lean protein intake.
• Whey protein and collagen protein are both beneficial for our health. One should not be substituted for the other, as both have unique properties and health benefits.

QUICK BACKGROUND LESSONS

Before we dive into the nitty-gritty details, here’s a quick and dirty overview of collagen protein vs. whey protein.

COLLAGEN 101

Collagen protein supplements have been show to

• Reduce Joint Pain
• Increase Muscle Mass and Strength
• Improve Skin Elasticity and Strength

The most abundant protein in our bodies, collagen is found in our muscles, bones, tendons, skin, teeth, arteries, and more.

It provides strength and structure, which is why it's known as "the glue" that holds our bodies together! Because without it, we'd turn into wrinkly, saggy, weak, aliens.

(Kidding about the aliens, but the rest is true.)

Our bodies naturally produce collagen. However, collagen production naturally slows at age 20 and steadily declines by about 1.0%-1.5% each year.

Factors like poor diet choices, excess alcohol consumption, exposure to the sun, and smoking can all accelerate collagen loss.

Collagen protein supplements come from the connective tissue of animals, including bovine, fish, chickens, and pigs.

 While collagen is not a complete protein, it is uniquely high in three important amino acids — glycine, proline, and hydroxyproline, which can influence collagen synthesis in tendons and ligaments.

WHEY 101

Whey protein comes from whey, the liquid portion of milk that separates from the curds during cheese production and is a complete protein that contains a range of essential acids that your body can quickly absorb.

Whey protein powders are one of the most popular protein supplements on the market. They’re often used by athletes, bodybuilders, and other individuals who need a nutritional boost.

Studies suggest whey protein can increase fat loss while preserving lean body mass, improve strength and muscle mass, facilitate recovery after a workout, and more. 

COLLAGEN VS. WHEY

Now that we’re familiar with collagen protein vs. whey protein powder, let’s put them head to head to find out which is better for your individual health goals.

AMINO ACIDS

One of the main differences between collagen and whey protein is their amino acid content. 

Whey protein is a complete protein, containing 20 amino acids and all nine essential amino acids that your body needs to thrive. It also contains the branched-chain amino acids (BCAAs), leucine, isoleucine, and valine, which play a vital role in repairing and building muscles.

Collagen, on the other hand, contains 19 total amino acids, eight of which are essential. Collagen is missing the essential amino acid tryptophan. Therefore it is not considered a complete protein.

That said, collagen is exceptionally high in the amino acids hydroxyproline, glycine, and proline. Hydroxyproline is an amino acid specific to collagen that isn't found in other proteins.

ABSORPTION

Whey protein is considered a “fast-acting protein” because it is easily broken down and absorbed by the body. Studies indicate that the typical absorption rate for whey protein is 10 grams per hour. This means it would take only two hours to fully absorb 20 grams of whey.

Most collagen supplements contain hydrolyzed collagen, which is broken down into smaller pieces for faster and more efficient absorption. Research suggests that the amino acids in collagen (proline, hydroxyproline, and glycine) peak 30-60 minutes after ingestion.

MUSCLE BUILDING

Collagen is an important component of skeletal muscle tissue. One 2019 study on 25 young men found that participants who consumed 15 grams of collagen within 60 minutes of resistance training experienced more significant improvements in body mass, fat-free mass, and muscle mass than those who did not take collagen supplements. 

That said, collagen isn’t as effective at building muscle mass as whey protein. This is because it is not a complete protein and does not contain branched-chain amino acids. 

In particular, whey protein contains the branched-chain amino acid leucine, which directly stimulates muscle protein synthesis by activating the mTOR signaling pathway. 

RECOVERY

Collagen makes up our connective tissues, muscles, bones, and tendons. This makes it essential for supporting bone and joint health and improving recovery time after injury.

Collagen protein powders also have high amounts of glycine may help promote recovery by reducing inflammation after an injury.

One 2019 study discovered that people who consumed 20 grams of collagen per day for seven days before and two days after exercise experienced reduced muscle soreness 48 hours post-exercise.

Furthermore, a 2021 review of 15 studies concluded that collagen supplements are most beneficial in improving joint functionality and reducing joint pain.

Whey protein is packed with all the amino acids required for muscle synthesis, which is vital for recovery. For example, one 2018 study found that whey protein can reduce symptoms of exercise-induced muscle damage and improve muscle function.

10 QUESTIONS...ANSWERED

We know you've got questions, and we've got answers. Here are answers to ten of the top frequently asked questions about collagen and whey protein.

1) WHAT IS COLLAGEN GOOD FOR?

Collagen supplements are beneficial for injury recovery and prevention, improving bone density, and building muscle. Collagen is also good for supporting healthy skin, hair, nails, and joints.

2) WHAT IS WHEY GOOD FOR?

Whey is beneficial for increasing strength, building lean muscle mass, weight loss, shortening recovery, and decreasing body fat. Plus, it’s a great way to increase your lean protein intake without much effort.

3) WHEN IS THE BEST TIME TO TAKE COLLAGEN?

When it comes to collagen supplements, consistency matters more than timing. As long as you’re consuming a well-balanced diet and taking collagen daily, you should be able to experience the full benefits.

4) WHEN SHOULD I TAKE WHEY?

Whey protein can be consumed at any time of the day as a high-protein snack, meal replacement, or post-workout shake. 

According to the International Society of Sports Nutrition, protein consumption up to two hours after training is ideal for building lean muscle mass. 

5) CAN I TAKE COLLAGEN AND WHEY TOGETHER?

Yes! Consuming collagen and whey protein together can maximize the benefits of each. Not only will it provide your body with unique amino acids needed to make collagen, but it will also help you hit your protein goals and support muscle growth along with joint, skin, and bone health.

6) DO I NEED A COLLAGEN SUPPLEMENT?

As you age, your body naturally produces less collagen. This eventually leads to wrinkles, muscle aches, joint pain, and digestive issues.

Taking a high-quality collagen supplement can help replenish your levels of this important protein and reduce signs of aging.

7) DO I NEED A WHEY SUPPLEMENT?

It depends on your diet. A whey protein supplement may be unnecessary if you consume a well-balanced diet with enough protein and calories. However, many athletes struggle to hit their protein requirements and will benefit from a high-quality whey supplement.

8) HOW DO SUPPLEMENTS HELP ME?

In a perfect world, we would get all of the nutrients we need from our diet. But fitting in proper nutrition can be a challenge — especially for those of us with busy schedules. Supplements can help bridge nutrient gaps in your diet and provide the boost you need to meet your health and fitness goals.

9) WHAT SHOULD I LOOK FOR IN SUPPLEMENTS?

When buying a supplement, it is important to choose a safe, high-quality product that will deliver results. Look for supplements that have been third-party tested to confirm the accuracy of ingredients displayed on the Supplement Facts label.

Additionally, choose supplements that are free of artificial sweeteners, artificial flavors, or artificial coloring so you can feel confident about what you're putting in your body.

10) WHERE TO BUY?

Our collagen supplement is made with 100% hydrolyzed collagen peptides sourced from grass-fed, pasture-raised cows. You can purchase it here.

Our natural whey protein supplement, BUILD, is sourced from 100% grass-fed, pasture-raised U.S. cows. It is completely free of food dyes, gluten, artificial sweeteners, and preservatives. You can purchase it here.

All of our products are produced in the United States in an FDA-approved facility following strict GMP guidelines. Each batch is third-party tested to ensure the highest quality and purity and tested for banned substances.

BOTTOM LINE

TLDR;

Whey protein and collagen protein are important for your health. Each plays a different role in the body and has unique properties. When it comes down to it, the best protein supplement for you depends on your health and wellness goals. 

Whey protein is a superior choice if you are looking for a complete protein supplement to increase lean muscle mass and strength and promote long-term weight loss.

But if you are looking for a supplement to support the health of your hair, skin, and nails, as well as joint function, muscle health, and injury recovery, collagen is your best bet.

For best results, combine the two and pair them with a healthy diet and exercise.

It depends on your goals, let's get into it!

Whey protein is a convenient way to increase your protein intake and supplement your natural diet.

Now should you replace ALL your protein sources with whey? NO, don't do that.

You should be getting the majority of your protein from high quality sources, grass-fed is best, but you can use high-quality whey protein powders to fill the gaps.

So, how much whey protein should you supplement with per day? We say, 20-40grams!

Keep reading and find out what works best for you!

KEY TAKEAWAYS

• Protein is essential for maintaining and building lean muscle mass.
• Whey protein is a complete protein containing all the essential amino acids. 
• Many factors influence your protein needs, including your activity level and choice of workout. 

THE IMPORTANCE OF PROTEIN

Protein isn't just for strength and physique, it's a shit load more than that.

In fact, it's essential to proper functioning and optimal health.

Protein plays a key role in the body, serving many essential functions necessary for our overall health and meeting our protein needs is vital to maintaining healthy:

• Muscles
• Skin
• Bones
• ...and more

The Dietary Reference Intake (DRI) for protein, or recommended daily intake to avoid deficiency, is a minimal 0.8 grams per kilogram of body weight. We'll repeat that, the 0.8g recommendation is the MINIMUM recommendation for protein in order to survive, but it's not the optimal amount of protein your body needs to THRIVE.

There's a big difference there...

In fact, research indicates that most of us actually need more than that.

Protein demands can also vary from person to person based on personal factors such as age and weight, lifestyle demands, and training routines. We can meet our protein needs through various sources, including animal and plant proteins, but not all proteins are the same, here's where amino acids come in.

PROTEIN AND ESSENTIAL AMINO ACIDS

When ingested, protein breaks down into amino acids required for muscle building and various body functions. Amino acids are often called the "building blocks" because they’re responsible for repairing muscle tissue as it breaks down. 

Amino acids are classified as essential and nonessential amino acids.

Essential means that we MUST get them from our diet as our bodies cannot produce them. There are 9 EAAs that we must get from our diets:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Nonessential means that our bodies produce these amino acids and we don't have to fully rely on getting them from our diets. There are 11 nonessential amino acids that our bodies produce:

• Alanine
• Arginine
• Asparagine
• Aspartic Acid
• Cysteine
• Glutamic Acid
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

So where do protein powders come into this...

While some supplements like whey, whey concentrate and whey protein isolate, contain all nine essential amino acids, not all protein powders do.

While you don’t have to get both types of amino acids at every meal, getting an adequate amino acid balance throughout the day is important.

Make sure your total daily protein intake is adequate for optimal functioning.

PROTEIN DOSAGES FOR ALL

1-1.2 grams per kg of ideal body weight.

We all have unique nutrition needs influenced by various factors, including the physical demands of our workouts. So how much protein does the human body need? 

The average healthy adult needs around 1-1.2 grams of protein for every kilogram of ideal body weight. But those needs start creeping up when we hit the gym and need amino acids to help stimulate muscle protein synthesis. 

According to a recently published paper from the International Society of Sports Nutrition, a healthy diet for most athletes should include around 1.4-2 grams of protein per kilogram of body weight daily to optimize training and recovery.

And those numbers may fluctuate depending on the type of training (low, med, high intensity).

PROTEIN FOR ENDURANCE ATHLETES

1.2-1.4 grams per kg of body weight.

Research recommends endurance athletes consume a minimum of 1.2-1.4 grams of protein power kg of body weight.

Compared to the average intake from the paragraph above, endurance athletes need an increased amount of protein due to the increase in amino acid oxidation often seen in endurance athletes and exercise.

PROTEIN FOR STRENGTH ATHLETES

1.2-2 grams per kg of body weight.

Strength athletes can benefit from increased amounts of protein and on the higher end, this amounts to 1.2-2 grams of protein per kg of body weight.

Resistance training puts an increased demand on your muscles, requiring more protein during recovery. 

A systematic review published by the British Journal of Sports Medicine in 2016 concluded that approximately 1.6 grams of protein per kilogram of body weight is sufficient protein for healthy adults during resistance exercise training. 

HOW MUCH WHEY PROTEIN PER DAY TO OPTIMIZE HEALTH AND TRAINING...

Between 20-40 grams of whey should suffice.

Of course, the optimal amount of whey per day will depend on personal fascets, lifestyle habits, and training goals, but 20-40 grams puts you in the range of 1-2 protein shakes per day.

Remember that whey and protein supplements should be exactly that, "supplemental". Whether you take your protein shake in the morning or after a workout, make sure to get the brunt of your protein from high-quality, whole-food sources!

Take a look at your diet's macronutrients and fill in the gaps with whey protein supplementation.

HOW MUCH WHEY PROTEIN TO BUILD MUSCLE

If you want to gain muscle - whey protein is your best bet when it comes to protein powders.

While the recommended protein intake will vary between individuals, research points to consuming at least 1.2 grams per kilogram of body weight to build muscle mass. 

If you are pursuing muscle growth through strength training, you may need to consume between 1.6-2 grams per kilogram daily. 

So, how much whey protein do you need to consume to build muscle?

20-40 grams - meaning 1-2 protein shakes.

If the goal is to build muscle, you'll need high protein and extra calories.

PLUS, if you're not lifting heavy shit in the gym, it's gonna be real hard to build muscle. Strength train at least 3x per week on top of a high protein diet.

HOW MUCH WHEY PROTEIN TO LOSE FAT

One thing to remember about protein-intake is that it is an absolute number, not a percentage of your daily calorie intake.

If your goal is to lose fat, your protein intake should still be high. Eating enough protein is essential to burning fat.

Clinical trials have found that high-protein diets containing more protein than the recommended dietary allowance (RDA) help with weight loss and decrease fat mass.

For fat loss, start off with a base of 1-1.2 grams of protein per kilogram of ideal body weight.

But how much whey protein per day should one consume for weight loss?

We recommended a minimum of 20 grams. Since the goal is to lose fat, choose a high protein, low carb whey protein concentrate to help you hit your protein needs without the extra calories.

Start by calculating your protein needs and get the majority of your protein from whole foods. From there, supplement with 20 grams of whey protein concentrate per day.

Summary; determine how much protein your diet of whole foods provides. Then, use a high-quality whey protein concentrate to fill the gaps or as a meal replacement.

WHEN TO TAKE WHEY PROTEIN

Every day.

Especially in the mornings since getting in a high-protein breakfast can be tough.

Whether the goal is to lose fat or build muscle, studies show that the body needs at least 30g of protein in the first meal to kick muscles into an anabolic state.

When it comes to refeed windows after a workout, it really depends on how "trained" you are.

If you're new to training and resistance workouts, make sure to get your protein shake in within 2 hours of your workout. This will help support your muscles by rebuilding fibers and improving recovery.

If you're well-trained, you don't have to be so maniacal about protein timing and refeed windows as you won't see much of a post-exercise effect when it comes to protein refeeds. Well-trained individuals should focus more on getting 3-4 high-protein meals throughout the day to keep protein intake up.

Read more about protein loading here.

3 IMPORTANT WHEY PROTEIN POWDER BENEFITS

1. Increases Protein Intake
2. Supports Existing Muscle
3. Improves Muscle Growth and Recovery

INCREASES PROTEIN INTAKE

• Supplements Protein Intake
• Fills Diet Gaps

Including a whey protein supplement in your daily routine can help boost your overall protein intake.

Whey protein powders are a convenient and efficient way to meet your protein needs.   

SUPPORTS EXISTING MUSCLE

Maintaining existing muscle mass requires consuming enough protein each day.

This is because our bodies use amino acids to repair existing muscle that breaks down from use in normal day-to-day living and physical activity. 

The body can produce certain amino acids on its own, but we must obtain the others through our diet. For example, whey protein is a complete protein containing all the essential amino acids required to stimulate muscle protein synthesis.

IMPROVES MUSCLE GROWTH AND RECOVERY

Whey can be used to support muscle gain and improve recovery.

Muscle breakdown occurs during strength training, but it's an important part of the process to build muscle.

Whey supplements help to increase protein intake in order to rebuild torn-down muscle tissues in order to improve muscle recovery and increase lean muscle mass.

FREQUENTLY ASKED QUESTIONS

WHAT IS WHEY PROTEIN?

Whey protein is best described as a mixture of proteins isolated from milk commonly used in high-quality protein powder supplements. It’s considered a complete protein, containing all nine essential amino acids vital for protein synthesis and tissue repair in the human body. 

WHAT IS WHEY PROTEIN GOOD FOR?

Whey protein powders can help you fill the gaps and meet your daily protein needs, which can then help increase muscle mass and strength, improve muscle recovery, and support weight loss efforts. 

HOW MANY PROTEIN SHAKES A DAY?

Consuming protein shakes can be a great way to increase your daily protein intake. On average, drinking 2-3 protein shakes daily can help you meet your increased protein needs. However, your ideal number of daily whey shakes will depend on your specific individualized needs and workout routine. And, of course, a protein shake should not regularly take the place of a well-balanced meal.

DOES WHEY PROTEIN EXPIRE?

Research indicates that whey protein powders typically have a generous shelf life.

For example, one study found that whey protein can last at least 18 months when stored at room temperature with 45-65% humidity and up to nine months when stored at 95 degrees Fahrenheit. 

CHOOSING A WHEY PROTEIN POWDER

Choosing the right whey powder with adequate protein content can feel overwhelming with so many options available on the market these days. But it’s worth the search because consuming enough protein can stimulate muscle growth, support weight loss if desired, and even shorten recovery time.

It’s important to choose a protein supplement that helps you meet your estimated needs without providing too much protein or skewing your other macronutrients. For example, consider a protein powder that provides at least 20 grams of whey protein concentrate per serving with minimal carbohydrate and fat content. This allows you to increase your daily protein consumption without exceeding your calorie goals. 

Of course, if you are allergic or unable to tolerate whey protein sources, you should avoid whey protein. And if you follow a vegan lifestyle, plant proteins such as pea protein will be your ideal source of protein.

BOTTOM LINE

TLDR;

Protein supplementation and a proper workout routine can help increase muscle mass, boost energy expenditure, support weight loss efforts, and maximize strength. But, while it’s possible to meet our nutrition needs through protein-rich foods alone, sometimes it’s just unrealistic. Enter protein supplements.  

The benefits of whey protein have long been researched, and many people rely on the high-quality protein source to maintain adequate protein intake daily. Thankfully, whey protein supplements are widely available.

Taking whey protein supplements can help you gain muscle mass, lose body fat, and reach your fitness goals. Once you find the right whey protein supplement for your needs, the next thing to decide is how much whey protein per day to consume. 

If you have questions about your individualized nutrition needs, consider meeting with a registered dietitian to design a nutrition plan that supports your unique health and fitness goals.

Come across an old tub of protein powder in the back of your pantry and wonder, "hmm, does protein powder expire?"

Yes, it does, but the real questions are...

Does protein powder go bad? Should you trust the expiration date? Can you still use expired protein powder?

Yes and no.

This article discusses how long protein powders last and tips to increase the shelf life of your protein powder.

PROTEIN POWDER AND SHELF-LIFE

Protein is an integral part of life. Whether you're animal-based, plant-based, or a mix of both, we all need protein, but sometimes it can be tough to get your adequate supply.

Here's where protein powders come in...

Protein powder provides a convenient source of protein to supplement dietary intake as well as support training regimes, increase muscle mass, improve recovery, and more.

Studies show that protein powder can help:

• Increase fat loss while maintaining lean muscle mass
• Build muscle mass and improve athletic performance
• Increase strength and power output
• Suppress your appetite
• Promote healthy blood sugar levels and blood pressure control

Whey protein is a common choice, but individuals can choose from plant-based protein powders as well.

Here's a list of common protein powder sources:

• Whey Protein
• Collagen Protein
• Casein Protein
• Egg White Protein
• Pea Protein
• Brown Rice Protein
• Soy Protein
• Hemp Protein

Before we discuss the typical shelf life of protein powder, let's first define the term.

Shelf life refers to the amount of time a product can be stored and remain suitable for use.

Research suggests that most protein powders have a shelf life of 9 months to 2 years from the date of manufacture. But this can vary based on the number of additives present, the quality and type of protein used, and storage conditions.

DOES PROTEIN POWDER EXPIRE?

So, can protein powder go bad? Absolutely.

The Food and Drug Administration does not mandate that manufacturers include an expiration date on protein powders and other dietary supplements. However, most companies voluntarily provide an expiration date or a suggested "use by" date as well as a manufacturing date.

As mentioned earlier, the type of protein used in the protein powder affects how long the protein powder lasts.

Let's take a look at a few popular types of protein powder and their average shelf life. 

WHEY PROTEIN POWDER

Whey protein is the protein from whey, the liquid portion of milk that separates from the curds during cheese production. It contains all nine essential amino acids, making it a high-quality source of complete protein.

Whey protein powders are often used for muscle recovery after training because they are highly digestible and absorbed much quicker than other types of protein.

Many suppliers report a shelf-life of 12 months for whey protein. However, research shows that it lasts much longer when stored properly.

For example, one study found that whey protein lasts up to 19 months when stored under normal storage conditions — defined as 70°F and 35% humidity.

Another study found that whey concentrate protein powder has a shelf life of at least 18 months when stored at 70°F and 45-65% humidity. In contrast, the protein powder stored at 95°F had a shelf life of just 9 months.

Most protein powders on the market today also contain additives like maltodextrin, sodium, and lecithin, which can extend their shelf life by up to 2 years.

CASEIN PROTEIN POWDER

Like whey, casein protein is a complete protein derived from milk. It is made by draining whey and drying the remaining milk curds into a fine powder. Casein constitutes about 80% milk protein, while the remaining 20% is whey.

Casein takes longer to digest than whey protein and is often consumed before bed to help reduce muscle breakdown overnight and support recovery. Casein protein powder has a shelf life of 12 months to 2 years.

PEA PROTEIN POWDER

Pea protein powder is made by extracting protein from yellow split peas. As a plant-based protein, pea protein does not contain milk or dairy. This reduces the risk of bacterial growth and spoiling. 

While research is limited on the shelf-life of pea protein and other plant-based protein powders, they generally last longer than whey and casein protein powders.  You can expect pea protein powder to have a shelf life of around 2 years.

RICE PROTEIN POWDER

Rice protein powder is a plant-based protein powder made from grinding rice grains into a fine powder and treating it with enzymes to separate the starch from the protein.

Shelf-life studies performed on rice protein concentrate suggest that it has a 24-month shelf life in unopened containers stored at temperatures below 80°F.

COLLAGEN PEPTIDES POWDER

Collagen peptides, also known as hydrolyzed collagen, are made by extracting collagen from the hide, bone, and connective tissue of animals such as cows, chickens, fish, and eggshell membranes.

Since collagen peptides are an animal-based protein powder, you can expect them to have a shelf-life similar to whey protein powder, 12 months, when stored under cool, dry conditions.

UNDERSTANDING LABELS

Food labels such as “sell by,” “use by,” “best by,” and “MFG date” have been confused for expiration dates on dietary supplements and foods for years.

While these labels do not necessarily indicate that the safety of your protein powder declines after that date, it is helpful to understand the terms.

SELL BY: A "sell-by" date tells the store selling the product how long it should be displayed for sale before quality deteriorates. Items are typically safe to consume after this date but may have a slightly altered taste or appearance.

USE BY: A “use-by” date is the last date that a product will be at optimal quality. It is only considered to be a safety date on infant formula.

BEST BY: A "best if used by'' date indicates when a food will be at its best flavor and quality. It is not a safety date. You’ll likely find “best by” dates on eggs, meat, and chicken. 

MFG DATE: Also known as manufacture date, MFG date indicates the date a product was produced.

IS IT SAFE TO CONSUME EXPIRED PROTEIN POWDER?

It depends just how old that protein powder power is!

In most cases, it is safe to consume protein powder a few months after its date of expiration as long as you've kept it in a dry, cool environment. *Keyword, months, not years and years.

And of course, this only applies if it does not show any signs that it has gone bad (more on that later).

This is because protein powders are dry, low-moisture products, which means they are less prone to bacterial growth and spoilage.

If protein powder is stored in humid or warm conditions, the product may go bad long before the expiration date. This is especially true for dairy-based proteins like whey and casein because the milk proteins experience physical and chemical changes when exposed to high heat and humidity.

One study on whey protein concentrate found that storing it at very high temperatures — 113°F for 15 weeks — led to a significant increase in oxidation in the product. This caused the protein powder to become damaged, leading to undesirable taste changes.

Furthermore, as time goes on, the protein powder's amino acid content can diminish, resulting in a less complete protein.

COMMON SIGNS YOUR PROTEIN WENT BAD

If you have doubts about your protein powder, it's best to ditch it.

Consuming bad protein powder can make you sick and cause you to experience a fever, diarrhea, or vomiting.

Signs of bad protein powder include:

• Smells like funk.
• Changes in color.
• Appearance of mold.
• Texture changes, such as clumping.
• Taste bitter. 

TIPS TO KEEP PROTEIN FRESH

The BEST way to get the most out of your protein powder and not worry about its expiration date is to USE IT.

Kills two birds with one stone by adding a scoop of protein powder to your morning coffee. 

If you prioritize your protein and take one shake a day, you'll be able to use your jar up in a month and not have to worry about it going to waste.

The second best way to take care of it is by storing it properly...

• Store your protein powder in a temperature and humidity-controlled room at around 70°F or 21°C. The humidity in the room should be less than 65%.
• Do not store your protein powder in the freezer or refrigerator, as it may produce condensation, which can cause it to spoil. 
• Keep the lid and seal on your protein powder until you are ready to use it.
• Only purchase a quantity of protein that you can realistically consume within a few months.
• Always check the manufacturing date on the protein powder to ensure you are getting the freshest protein powder possible.

BOTTOM LINE

TLDR;

Protein supplements are a staple for many people. If you don’t store protein powder properly, it may only last up to 9 months. However, if you store your protein powder in optimal conditions, you can expect it to last up to 2 years. 

Making a protein shake a few months after your protein powder expires is unlikely to cause any significant harm.

If it's wayyyyy past the expiry date, looks like shit, and smells like shit, don't try to find out if it tastes like shit, cause it will probably give you the shits.

Like that repetition?

Bottom line, use some common sense. If it looks and smells sour, toss it and get a knew one.

We know a good one ; )

If you've landed here... you're most likely already taking a collagen supplement.

Naturally, the next step is to find ways to maximize your supplement for better effectiveness.

Things like...

"When is the best time to take collagen?"

"Should I take collagen on an empty stomach?"

"Should I be taking more collagen?"

The list can go on and on, but the good news is that collagen is SIMPLE.

You don't need to worry about when to take it, what to take it with, what to avoid when taking it, etc.

You just need to take it and do it consistently.

IS THERE A "BEST TIME TO TAKE COLLAGEN"?

Morning? Night? Before a workout? After? All good questions.

Some claim that taking collagen first thing in the morning on an empty stomach leads to greater health benefits.

Or that taking collagen at night allows your body to utilize it more efficiently.

However, there is no solid scientific evidence to back up these claims.

That said, the BEST time to take collagen is when you'll remember. Whether it's with your morning coffee or added to a protein shake, start taking collagen daily to reap the benefits.

Advice: The QUALITY and SOURCES of your collagen supplement are what matters the most.

WHAT IS COLLAGEN?

Collagen is the most abundant protein in the body, making up around 30% of total protein. 

Collagen is the main building block of your body's muscles, bones, skin, tendons, ligaments, and other connective tissues. It’s often referred to as the “glue” that holds your body together.

There are many types of collagen, but the most common forms you’ll find in supplements are type I collagen, type II collagen, and type III collagen.

HOW COLLAGEN BENEFITS YOU

The most well-known benefit of collagen protein is its ability to improve the health of your hair, skin, and nails. But the health benefits of collagen extend far beyond aesthetics.

Here are ways collagen benefits athletes and supports health and longevity.

• Collagen reduces joint pain and supports joint health by contributing to flexibility, mobility, and range of motion.
• Collagen can help improve body composition and increase muscle mass and strength.
• Collagen may help boost endurance by improving structural and cardiometabolic adaptations.
• Collagen is essential in maintaining tendon health and reducing the risk of sports injuries.
• Collagen may accelerate recovery from joint injuries through its anti-inflammatory properties and/or ability to increase collagen synthesis in the connective tissues.

As you age, your body naturally produces less collagen. Research shows this slowdown begins at around age 20 and your body’s ability to replenish collagen declines by about 1.0%-1.5% each year.

In addition to sagging skin and wrinkles, a decline in collagen production can cause muscle aches, joint pain, and digestive issues. Not to mention that tendons and ligaments start to become stiffer, placing an athlete at risk for injuries.

Taking a high-quality collagen supplement can help replenish what is lost in the normal aging process, helping to mitigate the adverse effects of collagen loss.

SORTING OUT THE MOST POPULAR COLLAGEN SUPPLEMENT CLAIMS

Not everything you hear is true, especially when it comes to collagen (or any nutrition-related topic).

Here, we’ve outlined a few commonly believed — yet incorrect — collagen claims to help you separate fact from fiction.

CLAIM 1: COLLAGEN SUPPLEMENTS ARE GARBAGE - YOUR BODY PRODUCES IT!

True: Your body naturally produces collagen.

False: Collagen supplements are useless.

As mentioned above, the body does naturally produce collagen. But as we age, production slows down, contributing to unwanted signs of aging like wrinkles, joint pain, muscle weakness, and slow recovery after exercise. 

Moreover, external factors, including poor diet, alcohol consumption, sun exposure, pollution exposure, and smoking, further accelerate collagen loss and signs of aging.

Adding collagen to your diet can replace what your body begins to lack as you age, supporting your overall health and wellness.

Additionally, collagen is rich in the amino acid glycine. While the body produces some glycine, many people can benefit from consuming more from their diets.

Glycine is useful for creatine production, building muscle, and helping the body make its own collagen.

CLAIM 2: COLLAGEN SUPPLEMENTS SHOULD BE TAKEN ON AN EMPTY STOMACH

Sure, you can take collagen on an empty stomach, but you don't NEED to. 

Some claim that taking a collagen supplement on an empty stomach increases absorption.

The theory is that because stomach acid is required to digest collagen, the acid will be more readily available on an empty stomach.

However, there is no scientific evidence to support this theory.

The acid in your stomach will digest the contents of the stomach, whether empty or full. Furthermore, protein digestion primarily occurs in the small intestine...not the stomach.

CLAIM 3: HOT LIQUIDS DECREASE THE EFFECTIVENESS OF COLLAGEN SUPPLEMENTS

Rumor has it that dissolving collagen supplements in hot liquids; coffee, hot tea, hot chocolate, whatever - will degrade the collagen peptides, causing them to lose their effectiveness in the body.

Another falsy.

Think about it, heat is needed to extract collagen from animal sources. If collagen was so fragile that a cup of coffee would reverse its effects, it probably would have already been degraded in the extraction process.

But for the sake of science...

Collagen WILL begin to degrade at a temperature of 572°F (300°C).

Pretty sure that temp won't just burn your tongue, but disintegrate it entirely. So unless you're drinking liquid hot magma for breakfast, go ahead and some collagen to that coffee.

Secondly, there have been no well-designed studies comparing the effectiveness of collagen peptides dissolved in hot or cold beverages.

But one study that looked at the daily consumption of collagen dissolved in a hot liquid for eight weeks found significant improvements in skin elasticity, moisture, and texture among participants who consumed the collagen dissolved in the hot liquid compared with those in the placebo group.

CLAIM 4: MEN DON'T NEED COLLAGEN

Heh?

via GIPHY 

GTFOH. With that train of thought, men don't need vitamins, protein, or water either.

Collagen supplements aren't just for women looking to guzzle down the fountain of youth and delay the onset of wrinkles into the next decade.

Collagen is MORE than a beauty supplement, it's a necessity for optimal health.

Both men and women should be using collagen...

• To support the body's natural production of it.
• To improve joint health.
• To strengthen connective tissues in the joints.
• To support muscle and reduce muscle loss.
• To increase bone mineral density.
• To improve wound healing.
• To strengthen skin.
• and many many many more.

Get the picture? It's not called "the glue" for nothing. Your body needs and relies on collagen for optimal functioning.

One 2021 study found that men who combined 12 weeks of resistance training with daily collagen supplementation experienced a significant increase in fat-free mass and a decrease in fat mass compared to those who did not consume collagen.

Another 2021 study in males found that collagen reduces the usual performance decline that occurs 24 hours after muscle damage from intense exercise.

In summary: Men AND women need collagen. The reasons why they decide to take it are up to them.

TIPS TO OPTIMIZE COLLAGEN HEALTH

Consider these nutrition and lifestyle tips to help increase collagen production in your body and optimize collagen health.

TIP 1: CONSUME VITAMINS AND MINERALS THAT SUPPORT COLLAGEN SYNTHESIS

Among other nutrients, the body needs adequate amounts of vitamin c, copper, and zinc to produce and maintain collagen. These nutrients are often found in a well-balanced diet and do not need to be supplemented. 

Additionally, consuming vitamin C and at the same time as collagen is not necessary to get the full benefits of collagen.

VITAMIN C - Your body cannot form collagen without vitamin C.

It is an essential cofactor for the important enzymes responsible for turning proline and lysine into hydroxyproline and hydroxylysine, two amino acids unique to collagen. There is also evidence that vitamin C can stimulate collagen production by fibroblasts.

Tangent: Yes your body needs vitamin c for proper collagen synthesis, but that doesn't mean your collagen supplement NEEDS added vitamin C for absorption.

If you're confused, read more about that topic here. 

COPPER - Copper plays a crucial role in maintaining elastin and collagen, two major structural components of the body. It also activates lysyl oxidase, an enzyme necessary for collagen maturation, which helps form the fibers that support tissues in your body.

ZINC- Zinc serves as a cofactor for proteins needed for collagen synthesis. This means it helps to increase the production of the protein that your body needs to form collagen. Zinc also plays an essential role in activating an enzyme called collagenase, which helps your body break down old tissue to clear space for new collagen production.

SODIUM - You need sodium to absorb vitamin c, which is what makes sodium important for collagen production.

In the book The Collage Cure by Dr. Dinicolantonio you need sodium for these reasons...

1. "Sodium is what allows us to absorb vitamin C and drives vitamin C into virtually all tissues in the body..." (pg. 28)
2. Low sodium = reduced transportation and absorption of vitamin C = decreased collagen production.

Make sure to have adequate sodium levels to support vitamin C functions and collagen production.

TIP 2: CONSUME COLLAGEN-RICH FOODS AND SUPPLEMENTS

Aside from normal aging, one reason many people lack collagen is poor diet.

Eating collagen-rich foods and supplements can help boost your collagen intake and help your body create collagen. 

COLLAGEN PEPTIDES - Collagen peptides are made by extracting collagen from animals. The collagen goes through hydrolysis, which heats and breaks down the collagen into smaller peptides that can easily be absorbed through your gastrointestinal tract. The collagen in collagen powders is traditionally made from bovine (cow) sources, while marine collagen comes from fish.

SLOW-COOKED MEATS - Tough cuts of meat like pot roast, short ribs, brisket, and lamb that are full of connective tissue are excellent sources of collagen. Because of their high collagen content, these meats require long cooking times to break down the collagen into rich gelatin. The slower, the better!

BONE MARROW - Bone marrow is chock-full of many nutrients, including vitamins A and B, minerals, and proteins like collagen. It can be eaten straight out of the bone or simmered with vegetables to make a bone broth.

BONE BROTH - Bones are high in collagen. Therefore bone broth is too. In addition to collagen, bone broth is an excellent source of gelatin, both of which are rich sources of glycine.

MEAT WITH SKIN - Certain cuts of meat, including skin-on chicken, pork ribs, whole roasted chicken, and other bone-in cuts, contain connective tissue rich in collagen. 

When we eat skinless, boneless chicken, we lose the connective tissue and the collagen present in meats with skin that are cooked on the bone.

TIP 3: PRIORITIZE EXERCISE

Exercising, particularly lifting heavy weights, can stimulate human growth hormone, encouraging collagen production in your muscles and tendons.

Exercise can also decrease stress. Stress can accelerate the loss of collagen and elastin throughout the body.

TIP 4: AVOID COLLAGEN BREAKDOWN

There are a few reasons why collagen breakdown occurs — some are within your control, while others aren't.

Follow these tips to minimize collagen breakdown in your body.

• The sun has many benefits, but also breaks down collagen. Keep that in mind. 
• Follow a whole foods-based, balanced diet that emphasizes protein-rich animal and plant foods, healthy fats, whole grains, fruits, and vegetables
• Avoid tobacco and excess alcohol consumption
• Avoid foods high in simple carbohydrates and sugar, which can trigger inflammation
• Practice stress-relieving techniques, such as yoga or meditation, when needed

BOTTOM LINE

We'll leave you with this...

Collagen holds your shit together! 

Your...

• Hair, skin, and nails. 
• Arteries and organs. 
• Bones and muscle.
• Teeth
• Joints 

...your entire being. If you want to thrive and to do rad shit without creaking and cracking like some old wood floors, take your collagen EVERY DAY! 

And the best time to take it is is every day, morning, mid-day, night, it doesn't matter, just take it. 

10 grams is good. 20 is better. 

Reap the benefits of collagen by being consistent. 

via GIPHY

ARE YOU READY FOR VDAY? 

It's a love it or hate it holiday, but we guess you could say that for all holidays right? 

No matter your stance, we thought it would be interesting to share how Americans eat their way through this love filled day. 

A survey by Sugarbreak polled 1,000 Americans and asked about their consumption habits on Valentine's Day. 

Whether these participants are eating out of love or heartbreak, we'll never know, but we do know that they're eating and indulging...a lot. 

THE SUGAR STATS 

Here's the breakdown of Valentine's day consumption! 

2/3 OF AMERICANS...

Enjoy chocolate...ya don't say?

55% of those participants consume at least 3 pieces on vday. How big those pieces are? Survey doesn't say!

48% EAT CANDY HEARTS 

Bite Me? Love Me! Be Mine! 

You know the hearts we're talking about. 

This must be boredom or sympathy eating, because we all know those hearts tastes like chalk! 

...but 48% of participants are still eating them. 

50% EAT CAKES AND CUPCAKES 

It's hard to resist those mini cupcakes trays every time you pass the office break room. 

50% of participants eat vday inspired cakes and cupcakes. 

Plus, if you're one of those brave enough to manage the restaurants crowds, you deserve some molten chocolate cake at the end of dinner. 

44% CONSUME GUMMIES

Candy gummies that is...

The kids at heart. We feel ya.

44% of participants report indulging in candy gummies throughout the day. 

ALL THAT SUGAR = THE SUGAR CRASH 

75% of participants admitted that one and done is not applicable to vday. Instead, these participants find it hard to stop after eating one piece of chocolate, candy, or any other sweet treat. 

Which leads to...the crash. 

via GIPHY

71% of participants reported experiencing a sugar crash on Valentine's. 

Makes sense with all the candies, cakes, and desserts being passed around. 

THE ROLL OVER

It doesn't stop on the 14th. 

90% continue consuming their favorite Valentine's day treats far beyond the actual day and sometimes keep indulging up to a week or more after the holiday. 

THE PREP

1. Exercise 
2. Eat Protein 
3. Prep Your Gut 
4. Call for Help 

EXERCISE: 

The more you exercise, the better you'll feel about eating some measly sweets on vday. 

PROTEIN:

Enjoy vday, but don't let it get outta hand. Start the day off by eating a high protein breakfast to keep you fuller longer. 

Swap out that chocolate donut for a protein shake and enjoy sweets later on in the day. 

GUT PREP: 

Prep your gut for the sugar filled day with probiotics. 

Gut Health helps to improve digestion and balance out gut flora. 

BURN CAN HELP: 

Here's how...

• Suppresses Appetite 
• Curbs SUGAR Cravings 
• Boosts Metabolism 

BURN uses natural fat burning thermogenics to boost thermogenesis and help keep vday snacking in check. 

If any of the below Valentine's personalities sound like you, it may be worthwhile to give BURN a look over...

1. The one with no will power. 
2. The person who can't say NO. 
3. The always chocolate wasted. 
4. The one who eats their sadness away. 
5. The boredom eater. 
6. The sympathy eater. 
7. The over-indulger. 

Happy Vday ladies and gents! 

It seems simple. Eat more, gain more. Right?

Not always...

Gaining weight and building muscle mass can be tough for those with a fast metabolism.

If you're reading this article, you must know the struggle.

Sure you can load up on high-calorie fast foods, sweets, chips, cookies, and more...but you'll probably feel like shit and be taking lots of them.

Plus, they're full of empty calories and little nutrients, which ain't good in the long run.

In this article, we'll break down how to gain weight with a fast metabolism so you leave with more tools in your pocket than you came here with.

Keep reading to start packing on healthy weight and building muscle.

IS THERE SUCH THING AS A "FAST" METABOLISM?

Yes...

A person with a fast metabolism or fast basal metabolic rate (BMR) burns more calories at rest than a person with a slow or average metabolism. 

Your basal metabolic rate refers to the total energy — or calories — your body needs to stay alive and functioning. This includes basic functions like supporting your vital organs, fat, and muscle tissue and the energy required to break down the food you eat.

While there is a genetic component to having a fast metabolism, your age, hormones, muscle mass, medications, and lifestyle also play a role in your metabolism.

Signs of a fast metabolism include:

• Difficulty gaining weight
• Feeling hot often
• Feeling hungry all of the time
• Increased energy
• Able to lose weight easily
• Irritability and difficulty sleeping

METABOLISM AND GAINING WEIGHT

Think of a fast metabolism as a hot furnace that rapidly burns through fuel (energy/calories). 

The opposite is true for a slow metabolism. A person with slow metabolism doesn’t require as much food because their body doesn’t burn through as many calories. 

This is why those with sluggish metabolism find it hard to lose weight, and those with a fast metabolism have difficulty gaining weight.

5 TIPS TO OPTIMIZE WEIGHT GAIN

The good news is that gaining weight with a fast metabolism is possible. And it can be done without turning into a fat fuhhhh...

Here are five ways to gain weight with a fast metabolism.

1. Eat in Surplus
2. Increase Macros
3. Eat Often
4. Skip the "Dirty Bulk"
5. Lift Heavy

Keep reading for the deets.

TIP 1: EAT IN A CALORIC SURPLUS

It all boils down to basic science.

To gain muscle mass and weight, you need to take in more calories than your body burns/uses.

aka, the surplus.

You can determine how many calories your body needs daily using an online TDEE calculator.

Aim to gain weight slowly by adding 300–500 calories to your TDEE (maintenance calories) and making that your target.

For example, if your TDEE is 2,538, aim to eat 2,838 to 3,038 calories a day.

TIP 2: INCREASE MACROS

Macros = macronutrients, which are nutrients that your body needs the most of, protein, carbs, and fats.

If you're looking to gain weight and muscle make sure to incorporate high-quality macros into your diet.

PRIORITIZE PROTEIN

Protein is an integral part of any weight gain strategy, as it plays a significant role in muscle growth. 

If you're in a calorie surplus, but skipping the protein, you'll most likely achieve the "skinny-fat" look.

What's skinny-fat? Imagine this...kinda skinny, kinda boney, with love handles. (insert frumpy face)

via GIPHY

But, if you're looking to put on muscle and going for an athletic body built for performance, don't skip the protein.

One recent review article posted in the International Journal of Exercise Science concluded that high dietary protein intakes between 1-1.5 grams of protein per pound of body weight during a large calorie surplus have a protective effect against fat gain, especially when combined with resistance training. Damn.

Protein-rich foods include:

1. Fish
2. Eggs
3. Grass Fed Meats (beef, chicken, etc.)
4. Beans and legumes
5. Greek Yogurt (skip the bullshit and go with the full-fat, you're trying to gain weight.)

Side note: Hitting protein needs can be difficult, especially when you need a lot! Luckily for you, we've got the smoothest, cleanest, best tasting protein on the blocks. Add whey protein shakes to your line-up and get that protein in!

HEALTHY FATS AND CARBS

Remember...healthy!

On top of protein, healthy fats and carbohydrates can easily boost your daily calorie intake.

Protein and carbohydrates contain 4 calories per gram — fat packs in 9 calories per gram, providing you with significantly more calories for less volume.

Although carbohydrates are important, it’s best to consume high-fat, high-protein foods before moving on to carbohydrates. 

It may also be helpful to avoid consuming too many fiber-rich raw vegetables. Not only are they low in calories, but the fiber slows stomach emptying, which can cause you to feel full faster, making it difficult to eat more calories.

FATS:

1. Olive Oil
2. Nuts and Nut Butters
3. Avocado

CARBS:

1. Dried Fruit
2. Whole Grains (Pasta, Rice, Breads, etc.)
3. Potatoes

TIP 3: SKIP FASTING + EAT OFTEN

No brainer here guys and gals...

If you're looking to gain weight, skip the intermittent fasting, it's counterproductive. Fasting may be beneficial for certain individuals and may aid in weight loss along other health benefits, but if your goal is weight gain, it's not for you.

Instead, focus on keeping your caloric intake up and meeting your daily protein needs.

Consuming protein first thing in the morning is crucial to get your muscles into an anabolic state and by crucial, we mean getting in a minimum of 30g in your first meal.

Why? Because your body has been fasting from the time it fell asleep to the time it woke up! Your muscles have turned catabolic, but to get them out of their catabolic state, you need at least 3g of Leucine to do that, which translates into at least 30g of protein depending on the quality and source.

So skip the waffles, unless they're protein packed waffles, and reach for protein.

One 2021 study found that protein consumption at breakfast is more beneficial to increase lean muscle mass than at lunch and dinner.

TIP 4: SKIP THE DIRTY BULK

If you’ve been searching for tips to gain weight, you've probably read about the dirty bulk, where a person goes off hinge and eats everything and anything in sight to gain as much size as possible.

Dirty bulks = calorie dense junk foods and empty calories.

But you should know by now, that dirty bulks will pack on the fat as well. It's ultimately up to you how you want to gain the weight, just remember that dirty bulks may leave you with more "pudge" than you're banking on.

On top of that more fat, more problems.

The goal is NOT to pack on fat, the goal is to put on healthy and sustainable weight.

Obesity and increased levels of fat deposits have higher risks of health concerns like high triglycerides, cholesterol, and blood sugar.

The best way to gain weight without sacrificing your health is to follow the lean bulk approach, which limits ultra-processed foods and emphasizes whole, nutrient-dense foods.

To clarify further, we're not saying don't enjoy some junk here and there, we're saying, don't rely on it. 

TIP 5: LIFT HEAVY WITH VOLUME

You need to eat more AND lift more.

Minimize high-intensity cardio exercises and focus on weight training to help shuttle the additional calories toward muscle growth instead of fat gain.

Aim to perform hypertrophy-focused training 3-4 times per week. Hypertrophy training increases muscle size and body mass by increasing the overall volume (reps and sets) of your workout. It generally involves performing 2-4 sets of 6-12 repetitions using moderate to heavy weights.

CALORIE DENSE FOODS

Not only do weight with nutrient-dense foods as much as possible.

Use these calorie-dense foods to gain weight without loading up on junk.

Greek Yogurt + Granola: One cup of Greek yogurt and ¼ cup of granola has 400 calories, 25 grams of protein, and 18 grams of fat. 

Avocado + Egg: One avocado contains 240 calories, 3 grams of protein, 22 grams of fat, and 13 grams of carbohydrates. Crack an egg into each half and bake for an extra 120 calories and 12 grams of protein.

Peanut Butter + Crackers: Two tablespoons contain 190 calories, 8 grams of protein, and 7 grams of carbohydrates. Spread over two graham crackers for a snack that packs over 300 calories.

Protein Shake: A high-calorie protein shake made with whole milk, one scoop of whey protein powder, one banana, and two tablespoons of nut butter provides 580 calories, 35 grams of protein, 24 grams of fat, and 50 grams of carbohydrates.

Protein Smoothie Bowl: High calories, high protein, a protein smoothie bowl can pack in healthy fats, carbs, and protein. Try this strawberry smoothie bowl and pack in a whopping 477 calories. 

Olive Oil: One tablespoon contains 120 calories and 14 grams of fat. A tiny amount each day can boost your daily calorie intake and add flavor to pasta, salad, and casseroles.

Skin on Chicken: One boneless chicken breast with the skin on contains 386 calories, 58 grams of protein, and 15 grams of fat.

Beans: One cup of black beans provides 227 calories, 15 grams of protein,1 gram of fat, and 40 grams of carbohydrates.

Fatty Fish: One 6-ounce salmon filet offers 250 calories, 33 grams of protein, and 10 grams of fat.

Creatine: OK, we know this isn’t food. But it’s definitely worth a mention. Creatine draws water into your muscles, making them appear bigger and fuller. Long-term creatine consumption can also help you gain several pounds of muscle mass.

HOW LONG TILL YOU SEE RESULTS?

If you follow the suggestions above and eat 300-500 additional calories over your maintenance calories each day, you can expect a healthy weight gain of 0.5 to 1 pound per week or 2 to 4 pounds per month.

Anything beyond this can result in significant fat gain and the health risks accompanying it.

That said, your weight gain will depend on several factors, including your activity level, gender, body size, and genetics.

Some people have more difficulty gaining weight, so it may take longer to see results. 

Weigh yourself weekly to monitor progress. If you are still not gaining weight, increase your daily intake by an additional 200-300 calories and stick with it for another week.

BOTTOM LINE

Having a fast metabolism can making gaining weight tough and in order to do so, you'll need to put as much effort into gaining weight as much of the population does to lose it.

Main takeaways:

1. Consume more than you burn.
2. Eat calorie AND nutrient dense foods.
3. Lift heavy.

To gain weight healthily and prevent unwanted fat gain when eating in a calorie surplus, follow a healthy eating plan that prioritizes protein and includes calorie-dense, healthy foods like avocado, peanut butter, olive oil, and dried fruit. Avoid fasting and eat smaller meals throughout the day.

Resistance training is also important to ensure that excess calories are used to promote weight gain in the form of muscle instead of fat.

Collagen is, without a doubt, is on fire in the health and wellness world, but the real question is, "are they all made equally?"

Sold as pills, liquids, gummies, and powders collagen supplements can be taken on their own, mixed into beverages, sprinkled on foods, added into protein shakes, and more.

While the terms are often used interchangeably, a few key differences distinguish them from each other. Knowing these differences can help you determine which type can help you achieve the best possible results.

In this article, we’ll compare liquid collagen vs. powder to help you determine the best option for you.

A QUICK COLLAGEN RUNDOWN

Collagen is the most abundant protein in the human body. It provides strength and structure to our skin, muscles, bones, and connective tissues.

Around age 20, collagen production begins to slow down. Once you turn 40, you lose about 1% per year. This loss of collagen can cause wrinkles, sagging skin, joint pain, muscle aches, gut health issues, and more.

Most people don’t consume enough collagen-rich foods, like organ meats and bone broth as we've strayed far off the path of traditional foods that would use the whole animal...but that conversation is for another time.

Supplementing with high-quality collagen can help replenish what is lost in the normal aging process.

As the salt doctor, Dr. James Dinicolantonio says in his new book The Collagen Cure, "you can think of aging as a collagen deficiency."

Use collagen to support your body's natural collagen products and improve joint functions and gut health, rebuild and repair connective tissues, strengthen skin, hair, and nails, and protect your lean body mass.

TYPES OF COLLAGEN

There are 28 types of collagen, but five are most commonly used in collagen supplements. Each type serves its own purpose.

The five most common types of collagen include:

• Type 1
• Type 2
• Type 3
• Type 4
• Type 5

TYPE 1: Accounts for 90% of the total collagen in your body. It Improves your skin’s elasticity and hydration, rebuilds your muscles, bones, and spine, and strengthens your hair and nails.

TYPE 2: A major component of joint cartilage. It may improve skin health and appearance and reduce joint pain by lubricating the joints. It also supports the health of your eyes and spinal disks.

TYPE 3: Found in muscles, organs, and arteries, type 3 supports gut health, improves digestion, supports skin elasticity, and helps strengthen nails and bones.

TYPE 4: Is found in the layers of your skin and helps filter waste products from the blood.

TYPE 5: Is found in your eyes, some layers of skin, hair, and tissue of the placenta. It plays a major role in regulating the development of collagen fibers of connective tissue. It also may support eye health and the tissues in the body's placenta, and cell membranes.

DIFFERENT SOURCES OF COLLAGEN

Collagen peptides can be sourced from various types of bovine collagen, marine collagen, poultry collagen, and eggshell collagen.

BOVINE: Bovine collagen comes from cows and contains type I and III collagen.

MARINE: Marine collagen comes from the skin of fish. Marine collagen is rich in type I and II collagen.

POULTRY: Poultry collagen primarily comes from the breast cartilage of a chicken. It is high in type II collagen.

EGGSHELL: Eggshell collagen comes from the eggshell membranes of hens. It contains type I and V collagen.

LIQUID COLLAGEN

Simply put liquid collagen is collagen powder...added to a liquid. Ta daaaaa.

You can do this yourself with your favorite collagen peptides or you can buy a ready to drink for convenience, but is it worth it? Maybe, maybe not.

Liquid collagen supplements contain collagen and liquid - simple as that. The liquid is typically fruit juice, purified, or sparking water.

Supplement companies sell liquid collagen in pre-made drinks shots, drops, or smoothies that contain dissolved collagen powder.

Most often liquid collagen drinks use bovine or marine collagen.

INGREDIENTS

If you look closely at the ingredient label, you’ll likely notice that liquid collagen supplements contain many more ingredients than collagen powder and more isn't always better, we're talking...

• Artificial Sweeteners
• Artificial Colors
• Unnecessary Additives
• Unnecessary Vitamins

The more the merrier? Not always.

These added ingredients are generally not necessary ﹘ especially if you are already consuming a balanced diet.

In order to compensate for all of these added ingredients, you get less collagen per serving, which means less collagen benefits. Which leaves us with...what's the point?

Most liquid collagen supplements contain LESS than 3 grams of collagen per serving.

But here's the trickery and where some brands try and get ya, if you take a look at the nutritional label and read 3,000mg...just know that it's the same as 3 grams.

Because you know 1 gram = 1,000 milligrams.

Don't let these brands feed you less collagen and insult your intelligence, you're better than that.

So to wrap up this section, sure added vitamins, minerals, hyaluronic acid, oils, and blah blah blah definitely make the product seem more attractive, but are they really worth it?

We say...

A. If you're at the gas station convenience store just looking for a drink, grab the ready-to-go Collagen, it's better than downing a Coke.

B. If you're looking for the best bang for your buck financially and the most effective, then no, liquid collagen drinks ain't the vibe.

PLUS you can make your own "liquid collagen" by dissolving your favorite powdered collagen into a drink of your choice like coffee, tea, or better yet a protein shake.

COLLAGEN POWDER

Collagen powder supplements are made by extracting collagen from cattle, chicken, fish, and/or eggshell membranes. 

The extracted collagen goes through hydrolysis, which breaks down the collagen proteins into an easily digestible, tasteless form called collagen peptides.

INGREDIENTS

Collagen has 19 amino acids but is not considered a complete protein because it is missing tryptophan, one of the 9 essential amino acids. However, collagen is uniquely rich in the amino acids glycine, proline, and hydroxyproline, which are required by the body to build collagen properly.

Like liquid collagen, some collagen powders include added sugar, artificial flavors, and other ingredients, such as vitamin C, that aren’t really necessary.

Quality collagen powders are just that...collagen, with no added ingredients and in effective dosages.

You can choose from:

• Bovine Collagen
• Marine Collagen
• Chicken Collagen
• Eggshell Membrane Collagen
• Multi Collagen

Quality collagen powder comes in a one-ingredient solution and contains collagen in effective doses so that you can get the most out of your supplement.

LIQUID COLLAGEN VS. POWDER: WHICH IS BETTER?

Before we give you a final verdict, let’s answer some frequently asked questions surrounding liquid and powder collagen supplements.

WHAT ARE THE BENEFITS OF LIQUID COLLAGEN?

Liquid collagen products are convenient and generally taste better than plain collagen supplements. Plus, they don't require mixing, so many people find them easier to use when on the go.

WHAT ARE THE BENEFITS OF COLLAGEN POWDER?

Collagen powder is extremely versatile and can easily be dissolved into your favorite beverage, blended into smoothies, and even used in baking. (see our article on ways to use collagen for more recipes)

Collagen powder is also much cheaper and delivers more collagen peptides per serving than liquid collagen drinks. The average protein content of a scoop of collagen powder ranges from 10 to 20 grams.

Most studies recommend consuming between 2.5 to 15 grams of collagen per day for general health benefits. However, doses of 10 to 15 grams of collagen peptides seem to be a pretty good sweet spot.

IS LIQUID COLLAGEN MORE EFFECTIVE?

There are not many studies looking specifically at the liquid form of collagen. Likewise, no studies compare a liquid collagen supplement to a powdered collagen supplement. This means that we cannot say for sure which one is more effective.

It’s also important to remember that liquid supplements tend to contain less collagen than powdered collagen. Unless you drink multiple liquid collagen supplements daily, you may not consume enough collagen to enjoy its full health benefits.

WHICH COLLAGEN IS BETTER FOR ABSORPTION AND DIGESTION?

Both powder and liquid collagen supplements contain hydrolyzed collagen peptides, meaning that the collagen’s amino acid structure has been broken down into small, easy-to-dissolve pieces.

Because of this, both forms can be used and absorbed by the body and do what they’re meant to do.

With that said, many liquid collagen supplements contain artificial sweeteners, which may upset the balance of beneficial bacteria in your gut.

WHAT ARE COLLAGEN PEPTIDES?

Collagen peptides are tiny pieces of protein from animal collagen.

Your body cannot absorb whole collagen, so it has to be broken down into smaller amino acid chains called peptides.

This is done through a process called hydrolysis. 

Fact: Fish collagen peptides are smaller than bovine collagen peptides making them superior for bioavailability. However, bovine collagen has a higher amount of amino acids and is higher in glycine - the body's most important building block.

SO, WHICH IS BETTER? LIQUID OR POWDER FORM?

We believe that a pure collagen powder is best due to its potency and the fact that you can control the amount of collagen and other added ingredients you are taking in.

That said, all liquid collagen supplements aren’t necessarily bad. If you are set on choosing a liquid collagen supplement, carefully read all product labels to ensure it contains adequate amounts of collagen.

BOTTOM LINE

Liquid collagen and collagen powder both contain collagen peptides, which are easy for the body to digest. Collagen powder is generally a better option because it contains fewer additives and more collagen than liquid collagen. You can also control how you use it and what you use it with.

The most important thing is that you choose high-quality collagen from a reputable source.  Look for collagen that comes from grass-fed, pasture-raised animals or wild-caught fish. The collagen should also not have any additional additives or fillers.

We all know that we need protein, but what is it, how much do we need, when should we eat it...there's many questions surrounding protein, protein quality, and protein intake and in this episode, Peter Attia and Dr. Don Layman lay it out for us. 

Super interesting with lots of facts you may not have known, you're gonna want to give it a listen! 

But if you don't have 2-3 hours, we've laid out some interesting talking points from the episode for you. 

We got you. 

PODCAST TAKEAWAYS 

Organized by topic, use these takeaways to give you a better understanding of protein. 

1. Protein and RDA 
2. Animal vs. Plant Proteins 
3. Essential Amino Acids 
4. Protein Absorption 
5. Muscle Protein Synthesis 
6. Refeeds and Muscle Growth 

PROTEIN AND RDA 

RDA = "recommended" 

Essential means our bodies can't make it. We need to get it from our diets, this is where protein comes in. 

Here's an eye opener from Don Layman,

"...protein we should think of as a vitamin pill, we don't have a daily requirement for a vitamin pill, we have a requirement for the 12 vitamins in the pill. We don't actually have a daily requirement for protein, we have a requirement for nine or 20 amino acids inside of it."

ANIMAL PROTEINS VS. PLANT PROTEINS 

ANIMAL PROTEINS: 

• Animal proteins are complete sources of protein where all amino acids are present. 
• Absorption is usually 95% of higher. 
• Animal sources have balanced levels on amino acids in all meats, however different protein sources have different make ups of amino acids. 

PLANT PROTEINS: 

• Plant proteins are incomplete sources of protein because not all amino acids are present. 
• Protein found in plants are there for the purpose of the plant and is attached to fibers and structures for life and growth. 
• In raw form, plant proteins are only 60-70% available due to the fiber content. 
• However, if a plant protein has been isolated, such as pea protein isolate, the bioavailability increases. 

DIAAS SCORES: 

DIAAS = Digestible Indispensable Amino Acid Score 

It's purpose is to calculate the amino acid quality of food proteins that are based on ileal digestibility. 

You can use a DIAAS score to determine the quality of your protein source. Quality scores are based on three amino acids; Lysine, Methionine, and Leucine.

DIAAS Score = 100+ "Excellent" Quality 

DIAAS Score = 75-99 "Good" Quality 

DIAAS Score = < 75 Cannot be claimed a protein source. 

See the comparison of DIAAS scores for animal and plant based proteins in the table below. 

Scores are percentages. To read the chart below think of 1 as 100%.

Source

ESSENTIAL AMINO ACIDS 

Ready for an interesting tidbit? 

Amino acids are derived from bacteria...yes bacteria. 

Here's the breakdown from Dr. Layman:

1. The primary source of amino acids in nature lies in the bacteria of roots and plants. 
2. Bacteria takes inorganic nitrogen and forms organic amines to form protein in plants. 
3. Ruminant animals (cattle, elk, bison, deer, etc.) feed on the plants and ingest the plant proteins. 
4. During digestion, the bacteria in the gut of these ruminant animals then upcycle non amino acid nitrogen from the plant protein and transforms them into concentrated versions of amino acids.
5. These concentrated version of amino acids are why we should be eating "grass fed" protein. 

"For every 60g of plant based protein an animal eats, they'll "upcycle" it into 100g of amino acid balanced proteins."

PROTEIN ABSORPTION 

Does your body waste protein? According to Dr. Layman, no, it doesn't. 

The myth is that your body can ONLY absorb a certain amount of protein per sitting. 

In actuality, there is no waste or limit. 

Let's say you eat 100g of protein in one sitting. Your body can use anywhere from 20-60g of that protein (depending on quality) for muscles and an anabolic response. 

The remaining 40-80g will be utilized by the liver!

MUSCLE PROTEIN SYNTHESIS 

To get your muscles out of its catabolic state, Dr. Layman says that you need to hit 3g of Leucine in your FIRST meal - this translates into at least 30g of protein. 

If you're wondering why your muscles would be in a catabolic state...it's due to your overnight fast aka sleep.

During these hours, protein synthesis decreases and mTOR is down regulated and inhibited. 

You need to jumpstart your systems and get them out of this catabolic state which is why your FIRST MEAL IS THE MOST CRITICAL! 

The second most important is your last meal - to prepare your body for the fast. Prioritize your first and last meals by protein loading.  

REFFEDS TO MAXIMIZE MUSCLE GROWTH 

Lastly...refeed windows. 

When should you take protein after a workout? 30 minutes? 2 hours? 6? 

In untrained individuals - you have a 2 hour window to get your protein in and maximize protein synthesis and muscle growth. 

For the well trained individual, you'll see less of a post exercise effect. There's no big difference between refeeding two hours post exercise and having 3-4 high protein meals per day.   

"You won't see any difference in either mass or strength." - Dr. Layman 

What does this mean?

If you're new to training, get your protein in quickly post workout. If you're well-trained, you can be less maniacal about meal timing and focus on the big picture...protein quality and spreading it out throughout your meals for best absorption and metabolization.

 BOTTOM LINE

Protein is a crucial part of training and longevity. 

When planning and meal prepping, prioritize protein, then build the rest of your meal around it. 

One last fact we'll leave you with...protein is an ABSOLUTE number not a percentage of your calories. 

If you've made it this far you're committed. Listen to the full podcast to broaden your understanding of protein. 

You may have been told that you have to take a collagen supplement with added vitamin C for maximum health benefits.

Or that collagen powder can’t be absorbed without vitamin C.

But is this actually true? Not necessarily. 

In this article, we’ll explain why and discuss everything you need to know about the collagen-vitamin C relationship to help you separate facts from fiction.

KEY TAKEAWAYS:

• Your body needs various nutrients, including vitamin C, for collagen production. 
• Vitamin C does not improve your body’s ability to absorb collagen.
• If you consume a well-balanced diet, you are unlikely to be deficient in vitamin C. Therefore, most people do not need to consume a collagen supplement with vitamin C.

COLLAGEN 101

So what is collagen and why is it important? 

WHAT IT IS…

Collagen is the most abundant protein in the human body, accounting for around 30% of its total protein. It is the primary building block of your body’s connective tissues, including the skin, bones, muscles, ligaments, and tendons. 

Collagen is also present in your blood vessels, organs, and the lining of your intestines

Collagen consists of amino acids — primarily proline, hydroxyproline, and glycine — bound together to form protein fibrils in a triple helix structure.

In order to create the triple helix structure, your body needs adequate nutrients, including vitamin C, zinc, copper, and manganese.

WHY YOU NEED IT…

Because the knees are always the first to go...

via giphy

Collagen makes up cartilage. Cartilage protects your joints by preventing the bone from rubbing against the bone (aka - osteoarthrisits).

It also supports joint functions and gut health, repairs and rebuilds connective tissues, and strengthens hair, skin, and nails. 

Studies show that collagen loss in the body starts at around age 20.

1. You lose ~10% of your skin's collagen content every decade. 

2. The density of your skin collagen decreases by ~8% every decade. 

After the age of 40, we lose about 1% per year. This can cause signs of aging like wrinkles and sagging skin. 

But that’s not all. 

When collagen in your body drops, you may also experience the following:

• Weakening muscles and muscle aches
• Joint pain
• Problems with blood flow
• Stiff tendons or ligaments
• Loss of mobility
• Gut health issues

NATURAL FOOD SOURCES...

Collagen-rich foods come from animals. Only a few foods are naturally high in collagen. These include:

Bone Broth: A great source of gelatin and collagen, the two richest sources of glycine. 

Organ Meats: Liver, tongue, heart, kidneys, and brain gave 1.5-3x the more collagen than muscle meat. 

Meat on the Bone: Fish, chicken wings, chicken thighs, whole roasted chicken, bone-in cuts, pork ribs, venison ribs, etc. 

Eggs: The shell membrane is where the collagens at and how egg shell collagen supplements are made. 

HOW COLLAGEN SUPPLEMENTS ARE MADE...

Collagen peptide supplements are made by extracting collagen from animals such as cattle, chickens, fish, and eggshell membranes.

The extracted collagen goes through hydrolysis, which heats and breaks down the collagen into a form your body can absorb called collagen peptides.

VITAMIN C 101

Now that we are familiar with collagen, let's talk vitamin c. 

WHAT IT IS…

Vitamin C (ascorbic acid) is an important vitamin that is necessary for healthy growth and development. It is a water-soluble vitamin, which means it dissolves in water. 

Water-soluble vitamins are carried to the body's tissues but are not stored in the body. The amounts that are leftover are excreted through the urine. This means they must be consumed daily in your diet to prevent a deficiency.

WHY YOU NEED IT…

Vitamin C is critical in the growth and repair of tissues throughout your body. It is necessary to build collagen, which is used to make skin, tendons, ligaments, and blood vessels. 

Vitamin C is also essential for a healthy immune system and healthy skin. It is used by the human body to heal wounds, maintain and repair teeth, bones, and cartilage, and aid in iron absorption.

As a potent antioxidant, vitamin C can strengthen your body’s natural defenses and block the damage caused by free radicals. 

A buildup of free radicals can lead to oxidative stress, which often leads to chronic disease and premature skin aging.

The Recommended Dietary Allowance (RDA) of vitamin C for adults is 90 milligrams daily for men and 75 milligrams for women. 

Most people consume enough vitamin C in their diet, and deficiency is rare in developed countries such as the United States.

Smokers, people with limited food variety, and those with severe intestinal malabsorption are at a greater risk for deficiency.

A deficiency in vitamin C can cause scurvy, which causes symptoms like weakness, fatigue, anemia, skin problems, poor wound healing, and gum disease. Scurvy is caused by vitamin C’s role in collagen synthesis

NATURAL SOURCES...

The best dietary sources of vitamin C include:

• Raw red and green peppers
• Citrus fruits (oranges and grapefruit)
• Kiwi fruit
• Mago
• Papaya
• Broccoli
• Spinach, turnip greens, cabbage, and other leafy greens
• Tomatoes
• Sweet and white potatoes

HOW VITAMIN C SUPPLEMENTS ARE MADE...

Vitamin C supplements generally contain synthetic (artificial) ascorbic acid from China. Synthetic ascorbic acid is often made from corn sugar, corn starch, or rice starch and is chemically dependent on volatile acids.

Food-derived and synthetic forms of vitamin C are chemically identical and appear to be equally bioavailable in humans.

However, whole fruits and vegetables are preferred over vitamin C supplements because they are rich in other vitamins and minerals, fiber, antioxidants, and beneficial plant chemicals. These additional nutrients help your body get the most out of the food.

VITAMIN C AND COLLAGEN SYNTHESIS

In addition to amino acids and other nutrients, Vitamin C is important for collagen synthesis in the body. Without enough vitamin C in your diet, your body can’t form collagen.

Vitamin C is an essential cofactor for the enzymes prolyl hydroxylase and lysyl hydroxylase, which are responsible for turning proline and lysine into hydroxyproline and hydroxylysine, two amino acids unique to collagen.

Studies also show that vitamin C can also stimulate collagen production by fibroblasts.

If you do not have adequate vitamin C, fibroblasts produce unstable collagen which provides a weak framework for tissue repair and regeneration.

COLLAGEN AND VITAMIN C SUPPLEMENTS MYTHS AND FACTS

Understandably, it can be overwhelming and confusing to sort facts from fiction regarding collagen and vitamin C. 

Here, we’ll be answering frequently asked questions about the relationship between collagen and vitamin C.

1) DO YOU NEED VITAMIN C TO ABSORB COLLAGEN?

No. While your body needs vitamin C to produce collagen, there is no solid scientific evidence to suggest that vitamin C influences collagen absorption. 

2) DO YOU NEED TO TAKE A COLLAGEN SUPPLEMENT WITH VITAMIN C?

No. Taking collagen and vitamin C at the same is not necessary because Vitamin C is not needed for collagen absorption.

3) WHY DO SUPPLEMENT BRANDS ADD VITAMIN C TO THEIR COLLAGEN?

Spoiler alert: It’s mostly for marketing purposes.

SHOCKER. But not really! 

Many supplement brands add vitamin C and other ingredients to their collagen products to make them appear superior to the competition. We now know that vitamin C is mandatory for collagen production but unnecessary for collagen absorption.

4) SHOULD YOU BUY A COLLAGEN SUPPLEMENT WITH VITAMIN C?

Most of us are getting more than enough vitamin C from our diet. So, as long as you’re consuming a balanced diet that includes fruits and vegetables, there’s really no reason to buy a collagen supplement with vitamin C.

There’s also not much evidence to suggest that supplementing above the RDA can help your body produce more collagen.

In fact, adding more ingredients to a product can cause chemical reactions to take place during storage, which can actually have an adverse effect and cause your collagen to lose its effectiveness.

In particular, high amounts of synthetic vitamin C may switch roles and act as a pro-oxidant and oxidize the amino acids during storage, which can subsequently lead to protein damage.

It’s also a good idea to monitor how much vitamin C you consume daily before purchasing a collagen supplement with added vitamin C. Excess vitamin C consumption can lead to digestive symptoms like heartburn, nausea, stomach cramps, and diarrhea. 

5) WHEN SHOULD I TAKE VITAMIN C?

It’s best to consume vitamin C throughout the day as part of a well-balanced diet. However, if you decide to take a vitamin C supplement, you can take it any time during the day. It does not have to be consumed alongside your collagen powder.

6) WHEN SHOULD I TAKE COLLAGEN?

Collagen protein supplements can be taken at any time of the day. What matters the most is that you are taking collagen consistently. Find a time that works best for you and your schedule, and stick with it!

7) IS IT SAFE TO TAKE COLLAGEN WITH OTHER VITAMINS?

Collagen is generally considered safe and can be taken alongside other vitamin and mineral supplements.

BOTTOM LINE

Plain as day, your collagen supplement doesn't need vitamin C to be effective. 

In fact, it has the potential to provide you with too much vitamin C or even react with other ingredients in the product while sitting on the shelf, which can make it less effective.

Creatine is one of the most well-studied and popular ergogenic aids for athletes and everyday fitness enthusiasts looking to improve sports and exercise performance.

But what about creatine for weight loss?

Here’s the deal. Creatine is generally not considered a weight loss supplement because it doesn’t directly affect weight loss. 

That said, it can indirectly assist your weight loss efforts through several mechanisms. 

Keep reading to learn everything you need to know about creatine for weight loss and how to use it to hit your weight-loss goals.

KEY TAKEAWAYS

• Although it is generally not used strictly for losing weight, creatine can and should be used during a cutting phase to help you maintain lean muscle mass and enhance performance.
• Creatine can indirectly support weight loss by increasing metabolically active lean tissue mass and allowing you to train longer.
• If you are looking for a supplement with ingredients to suppress your appetite and boost your metabolism, consider trying a good quality thermogenic supplement.

QUICK FACTS ON CREATINE

FACT 1: Creatine is an organic compound that is naturally found in your muscle cells. It is formed from the amino acids glycine, arginine, and methionine.

FACT 2: The body produces creatine, and it’s also found in protein-rich foods such as red meat and fish, as well as dietary supplements.

FACT 3: About 95% of the creatine in your body is stored in skeletal muscle as creatine phosphate (phosphocreatine), with the remaining 5% distributed in the brain, liver, kidney, and testes.

So, what does creatine actually do?

FACT 4: Creatine helps your muscles regenerate a molecule called ATP, your body’s primary energy source.

FACT 5: The demand for creatine increases during high-intensity exercise or a heavy lifting session. When the demand exceeds the supply, your creatine stores become depleted, leading to diminished energy availability.

FACT 6: Taking creatine supplements increases your creatine stores, enabling you to produce more ATP to fuel your muscles through intense training over short periods, such as lifting weights.

This is why creatine supplements are so popular among people looking to improve athletic performance, increase muscle mass, and more.

THE REAL QUESTION IS, IS CREATINE GOOD FOR WEIGHT LOSS?

Creatine is not a traditional weight loss supplement and is not intended to directly aid in weight loss or target stubborn belly fat like thermogenic supplements.

However, it has many health benefits and can be used to enhance weight loss through muscular performance.

CREATINE SUPPLEMENTATION: WHAT IT DOES AND DOESN'T DO

Here’s what creatine can and can’t do regarding weight loss.

WHAT IT DOES FOR LEAN MUSCLE MASS

Numerous studies have shown time and time again that creatine monohydrate supplementation increases lean body mass as well as power, strength, and overall athletic capability in short-duration, high-intensity exercises.

There are a couple of ways that taking oral creatine can help you gain muscle mass. First, it increases total work and power output during a training session, which is vital for long-term muscle gain. 

Creatine also can increase muscle hypertrophy by drawing water into muscle cells, which results in muscle cell swelling, a key stimulus for muscle growth. 

Additionally, a creatine supplement may help increase lean muscle mass by reducing muscle damage during training.

Muscle doesn't directly burn fat, but having additional muscle mass means you burn more calories at the same weight than if you had less muscle mass. 

Muscle tissue is more metabolically active than fat and requires more energy to maintain. 

As such, increasing your muscle size can increase your total daily calorie burn, which may help you lose body fat.

WHAT IT DOESN'T DO FOR BODY FAT

One common misconception is that creatine can directly burn body fat.

While creatine can undoubtedly enhance your body composition, it does not contain natural thermogenic ingredients that have scientific evidence supporting their effectiveness at boosting metabolism, increasing fat burn, and reducing appetite.

If you want something designed to target stubborn body fat, consider adding a natural fat burner to your regimen.

THE VERDICT: DOES CREATINE HELP YOU LOSE WEIGHT?

Creatine doesn’t have a direct effect on fat loss or appetite reduction. But that doesn’t mean it can’t be used while trying to lose body weight.

When combined with resistance training, an oral creatine supplement can and likely will increase your lean muscle mass, ultimately increasing the amount of calories your body burns.

This can be helpful if weight loss is your ultimate goal.

That said, creatine does have the potential to cause unwanted weight gain as the supplement draws water into the cells in your muscles. It’s believed that people may gain around two to five pounds in the first week of taking creatine supplements due to water retention.

Remember, though, that the number on the scale does not define your progress. If you gain weight after starting creatine, it is unlikely to be fat gain. For instance, one study found that individuals who were supplemented with creatine experienced a more significant fat mass reduction than those who did not.

THE BENEFITS OF CREATINE WHILE IN A DEFICIT

Are we saying you shouldn't use creatine while in a deficit? NEGATIVE!

You most definitely should be using creatine!

Here’s why.

• Creatine Increases Energy
• Creatine Supports Muscle Mass
• Creatine Supports Performance and Exercise
• Creatine Improves Muscle Recovery

...Creatine is KING!

INCREASES ENERGY

When you’re in a calorie deficit, you may feel sluggish and tired, affecting your ability to perform optimally. 

Creatine helps increase the energy supply to muscle tissues, which can increase your performance when lifting heavy, sprinting, or performing high-intensity interval training.

Not to mention that an increase in energy can aid in weight loss by allowing you to burn more calories each day.

SUPPORTS MUSCLE MASS

Unfortunately, many people cut too aggressively, which can significantly decrease lean muscle mass. It can also result in a suboptimal intake of creatine-rich foods. 

Studies have shown that creatine supplementation combined with resistance training while dieting can effectively preserve muscle mass and help manage adult-onset obesity. Creatine can also help you maintain strength during a cut.

Furthermore, to preserve muscle mass and reduce body fat during a cutting phase, follow a high protein diet and drop your calories by 200-300 each day. Aim for a healthy weight loss of 1-2 pounds per week. 

It’s also vital to prioritize whole, nutrient-dense foods to maintain steady energy levels throughout the day. 

Check out our free protein calculator to see how much protein you should consume each day.

SUPPORTS PERFORMANCE AND EXERCISE

The role creatine plays in ATP production means that it can significantly improve high-intensity exercise performance. This can be especially helpful if you are experiencing a dip in athletic performance after changing your calorie goals.

Studies suggest creatine supplements can improve high-intensity exercise capacity by as much as 15%. 

Many people report a loss of strength during a cut. Creatine supplements can also help mitigate strength loss.

For example, one study found that creatine supplementation combined with intense exercise over four weeks improved maximum muscular strength and reduced muscle damage.

IMPROVES RECOVERY

Creatine also can support and improve recovery during a deficit. Studies show that creatine supplements can speed up recovery between high-intensity exercise sessions by reducing muscle damage.

Creatine supplementation may also reduce the inflammatory response following exercise, thereby reducing markers of muscle soreness and damage in the hours and days following exercise-induced muscle damage. 

Lastly, it can also moderate muscle and strength loss during the rehabilitation period following an injury and accelerate recovery.

BOTTOM LINE

Unlike thermogenic supplements, standard creatine monohydrate supplements do not contain ingredients that specifically target fat loss. However, creatine can indirectly promote weight loss and improve your body composition because it increases muscle mass and energy, allowing you to train longer and harder.

If you are only focused on the number on the scale (i.e., a boxer trying not to exceed their fighting weight before competition), you may want to temporarily avoid creatine because it may cause a few pounds of water weight gain.

For most of us, creatine can and should be used during a calorie deficit to help maintain lean tissue mass and improve exercise performance. 

As always, pair oral creatine supplementation with strength training and a healthy diet for best results.

Is the metabolic confusion diet leaving you feeling — confused?

You're not alone.

With so much misinformation and confusion surrounding nutrition and what seems to be a new diet coming out of the woodwork every week, it can be hard to keep up.

In short, the metabolic confusion diet is a style of eating that involves alternating your daily calorie intake to “trick” your metabolism into speeding up. 

But does it work? Is it safe?

Let's find out...

WHAT IS METABOLIC CONFUSION?

Consistently eating fewer calories than your body needs can cause your metabolism to slow down and increase your appetite, making weight loss and even weight maintenance very challenging.

Metabolic confusion refers to the concept of alternating your daily calorie intake between high and low-calorie days or periods to “confuse” your metabolism. According to studies, it may keep your resting metabolic rate (RMR) at higher levels and your appetite suppressed, which can aid in fat burn and promote weight loss.

METABOLIC CONFUSION DIET? CALORIE SHIFTING DIET? WHAT ARE THEY?

The metabolic confusion diet is also known as the calorie shifting or calorie cycling diet. 

There are no set dietary guidelines or specific foods a person should eat when following the metabolic confusion diet.

The number of calories consumed on high and low-calorie days varies depending on a person’s nutritional needs. However, the low-calorie days generally are limited to fewer than 1,200 calories, while the high-calorie days are around 2,000 calories. Protein intake typically stays the same on low and high-calorie days.

Depending on personal preference, you may choose to cycle between high and low-calorie days every other day, weekly, or monthly. 

One common approach is to split your week into high and low-calorie days. For example, you may eat normally for five days each week, designating the remaining two days as low-calorie days.

Another popular option is to follow a two-week cycle of 11 low-calorie days followed by three higher-calorie days.

While the metabolic confusion diet is still restrictive, it allows for more flexibility than many other diets commonly recommended.

CALORIE CYCLING DIET VS. CARB CYCLING DIET

Some individuals who use the metabolic confusion technique will alternate the number of carbs consumed each day instead of calories to reach their health and fitness goals. 

During carb cycling, fat and protein intake generally stays the same. For example, a person may cycle between two days of moderate carb intake, four days of low carb intake, and then one day of high carb intake.

The theory behind the carb cycling diet is that by reducing your carbohydrate intake, your body will begin to burn fat for energy, which may promote fat loss and improve muscle definition. 

Anecdotally, cycling your carb intake may help you lose weight or break through a weight loss plateau. However, there is no strong evidence to suggest carb cycling is more or less effective for weight loss than other eating patterns.

DOES IT HELP YOU LOSE WEIGHT?

At this time, no solid scientific evidence suggests we can “trick” our metabolism. However, some experts believe that taking breaks from consistent calorie deprivation may help prevent metabolic responses that make weight loss difficult.

Additionally, the calorie-shifting diet encourages regular exercise and calorie restriction, which may aid in weight loss.

One 2014 study compared calorie shifting to calorie restriction over 42 days. One group consumed roughly 1,200 calories each day. In contrast, the other group followed a calorie-shifting diet that consisted of 11 low-calorie days that averaged around 1,400 calories per day, followed by three days of higher-calorie days, which averaged about 2,000 calories per day.

Researchers found that the RMR of participants who followed the calorie-shifting diet remained unchanged throughout the study. However, those in the calorie restriction group experienced a significant decrease in RMR.

While both groups lost weight overall, the calorie-shifting group reported less hunger and lost significantly more weight. The calorie cycling group also had greater adherence to the diet than those in the calorie restriction group. This suggests that it may be easier for people to stick with than traditional calorie-restriction diets.

SIMPLE VS. COMPLEX CARBOHYDRATES 

THE PROS

In addition to losing weight, a person who follows the metabolic confusion diet may be more likely to stick to the diet longer and have better control of their appetite.

FLEXIBILITY

The main benefit of the metabolic confusion diet is flexibility. Although the eating plan is still somewhat restrictive, you are not required to restrict food groups or certain foods. Additionally, you can decide the foods you eat and the days you want to be low-calorie days. This makes it easier to stick with on the weekends and special occasions, such as birthdays and holidays.

SATIETY

Individuals who follow the metabolic confusion diet may experience greater satiety and have better control over their appetite.

For example, a long-term diet consisting of 1,200 calories per day is far too low for most people and can result in extreme hunger, muscle cramps, dizziness, and fatigue. What’s more, it can lead to overeating, which can set you up for failure if long-term weight loss is your goal.

Taking a break from very low-calorie days and allowing yourself more flexibility in your food choices every so often can prevent overeating and feelings of deprivation.

THE CONS

Although the metabolic confusion diet has many potential benefits, it also has several potential downfalls.

DIET QUALITY

The metabolic confusion diet only encourages calorie restriction and does not specify which foods or food groups should be consumed. For instance, a person could consume pizza, chips, and cookies for every meal and technically still be following the diet as long as they stay within their allotted calories for the day.

If a person does not consume a variety of nutrient-rich foods on this diet, they may experience nutrient deficiencies, muscle loss, fatigue, and more.

INSUFFICIENT RESEARCH

Currently, there are very few studies on the metabolic confusion diet. While research appears promising, we still need long-term studies to determine the benefits and potential risks of the metabolic confusion diet versus other eating styles.

Furthermore, you can’t simply “trick” your body into increasing the number of calories it burns each day. Your body is very intelligent and can adapt to the amount of calories you consume each day.

LONG-TERM SUSTAINABILITY

Although it is more flexible than many traditional calorie-restricted diets, the metabolic confusion diet is still a diet. If you lose weight on the metabolic confusion diet, you will likely need to continue those eating patterns long-term to maintain the weight loss.

Unless you frequently include high-calorie days, the metabolic confusion diet may be difficult to sustain long-term because it is still low in calories.

OUR ADVICE

While the metabolic confusion diet may benefit some individuals, it is not for everyone. There is no single best strategy for fat loss.

However, most experts agree that avoiding overly restrictive diets is key to losing body fat in a sustainable manner. 

Instead, create a modest calorie deficit by finding out how many calories you need each day to maintain your current weight, then reduce that number by around 500 calories.

To avoid feelings of hunger or deprivation when following a reduced-calorie diet, focus on eating a high-protein diet that includes lean proteins, such as legumes, beans, wild-caught fish and chicken, fresh fruits and vegetables, whole grains, and healthy fats.

Avoid processed foods, sugary beverages, and refined carbohydrates, which typically lack many essential nutrients.

Studies show that high-protein diets can increase satiety and reduce fat mass. It can also help preserve muscle mass and metabolism during periods of weight loss.

When it comes to exercise, combining resistance training and cardio into your exercise routine can help improve your body composition while promoting fat loss.

In addition to promoting the loss of body fat, studies suggest that resistance training may help increase your resting metabolic rate by increasing lean muscle mass.

If you're looking for more tips, read our Fat Loss Cheat Sheet. 

BOTTOM LINE

The metabolic confusion diet plan, also known as the calorie shifting or calorie cycling diet, is an eating style that involves alternating between low-calorie and high-calorie intake periods. 

It may be easier to stick with the metabolic confusion diet than a traditional calorie restricted diet because it allows room to eat more calories every few days. However, there’s no solid research to suggest that it will result in significant long-term health benefits.

To achieve sustainable fat loss, we suggest eating at a modest calorie deficit, consuming more whole foods, prioritizing protein, participating in regular resistance training, and getting enough sleep.

The number of calories you need will vary depending on your gender, body weight, age, and activity level.

If you are unsure how many calories you need each day or whether you may benefit from the metabolic confusion diet, consider meeting with a registered dietitian.

By now, most of us know that increased dietary protein intake contributes to improved strength and muscle mass gains when paired with resistance training. If you’re having trouble hitting your daily protein goals through diet alone, it may be a good idea to supplement with a good quality protein powder, such as whey protein powder.

But what is whey protein, and why is it beneficial?

Whey protein is one of the most widely used and researched protein supplementation sources on the market, and for a good reason. Not only is it a complete protein with all nine essential amino acids your body needs to carry out vital functions like muscle growth, but it is also easily accessible to most people and budget-friendly.

Keep reading to learn more about whey protein and how to choose the best supplement for your needs.

KEY TAKEAWAYS:

• Consuming whey protein powder is a great way to ensure adequate protein intake. Not only is it a high-quality, complete protein, but it’s also highly digestible and can be absorbed from your gut more quickly than other types of protein.
• Whey protein powder provides the protein and amino acids necessary to preserve and rebuild muscle mass after workouts leading to enhanced recovery.
• The FDA doesn't regulate supplements, so consumers must be conscious of the quality of products they purchase for themselves.

WHAT IS WHEY PROTEIN?

Whey protein is a high-quality protein produced as a byproduct of cheese production. Once a coagulant is added to whole milk, it separates into liquids and solids. The liquid portion contains fast-digesting proteins called whey proteins, which are dehydrated into powder and sold as a supplement.

Unlike many plant-based protein options, whey protein is considered a complete protein because it contains all nine essential amino acids vital for protein synthesis, nutrient absorption, and tissue repair.

WHEY PROTEIN ISOLATE VS. CONCENTRATE VS. HYDROLYSATE

The three main types of whey protein are whey protein isolate, whey protein concentrate, and whey protein hydrolysate.

ISOLATE

Whey protein isolate is the purest form of protein on the market. It’s classified as 90% protein by weight and is processed to remove most of the fat and lactose naturally present in whey. 

Whey protein isolate provides the most protein per serving and is great for individuals needing a lower-calorie or low-lactose option. 

Given the additional processing needed to produce whey protein in its purest form, it can be a pricier option for some people.

CONCENTRATE

Whey protein concentrate is the least processed form of whey and is widely used in food production and supplemental protein products.

It comprises 35-80% protein by weight, depending on quality. Lower concentrations are usually found in food production, while most supplemental varieties are standardized at 80%. 

Whey protein concentrate naturally contains some lactose, the carbohydrate (sugar) found in milk, giving it a more palatable flavor. Whey protein concentrates are one of the most widely available types of protein on the market.

HYDROLYSATE

Hydrolyzed whey protein contains the same amino acids as other whey protein formulations. However, it has additional enzymes that break down the amino acids into smaller pieces that are easier to digest. 

Since whey protein hydrolysate is digested quicker than other formulations, this could result in quicker muscle recovery when consumed after a workout. Hydrolysates can benefit those who do not tolerate whole protein sources well.

Of note, these benefits come with a higher price tag. Hydrolysates are far more expensive than whey protein isolate and whey protein concentrate.

WHAT IS WHEY PROTEIN GOOD FOR?

Whey protein has been thoroughly researched over the years and has been found to provide a multitude of health benefits. 

Whey protein is your best bet if you’re looking to improve:

• Lean Muscle Mass
• Strength
• Protein Intake
• Recovery
• Weight Loss

WHEY PROTEIN FOR MUSCLE MASS AND STRENGTH

When many people think of protein supplementation, they believe it is only for bodybuilders in the gym or even professional powerlifters. However, protein supplementation can be very beneficial for the majority of the population. 

Whey protein is one of the most used supplements for helping individuals build and preserve muscle mass. Since it contains all the building blocks needed to synthesize muscle, it is used by those looking to preserve muscle mass and improve strength in their everyday lives.

Having higher amounts of muscle mass over a lifetime also provides health benefits beyond aesthetics. For example, studies show that increased muscle mass promotes cardiovascular health, the preservation of bone health, and weight management. 

INCREASES PROTEIN INTAKE

While it is recommended to meet most of your protein needs by consuming whole food sources, such as eggs, fatty fish, Greek yogurt, and lean cuts of meat, protein supplementation can be a great way to meet increased protein needs.

Whey protein supplements are quick and easy to prepare as they can be added to virtually any liquid to drink and can even be added to baked goods with minimal taste changes.

SUPPORTS MUSCLE RECOVERY

Whey protein contains all the amino acids needed to support tissue repair and even helps build new muscle after intense workouts. 

This is all thanks to the branched-chain amino acids or BCAAs in whey protein. In particular, whey is high in the amino acid leucine, which is primarily responsible for supporting muscle synthesis and preventing muscle breakdown. 

Studies show that muscle protein synthesis is better supported with whey protein supplementation when compared to soy protein isolate supplementation.

Furthermore, numerous studies suggest that taking whey protein supplements following exercise can support recovery by reducing muscle damage and enhancing muscle performance and muscle protein synthesis.

AIDS IN WEIGHT LOSS

Protein is the most satiating of all macronutrients, which is excellent for curbing appetite and promoting weight loss.

Increased protein intake can lead to weight loss through an overall calorie reduction. Studies show that increasing dietary protein can result in a 400-600 calorie deficit throughout the day. This is attributed to proteins' effect on increasing feelings of fullness after consumption.

Increased muscle mass contributes to increased resting energy expenditure, which will result in decreased body fat mass, especially in those who use resistance training as an exercise modality. In one study, an increased percentage of protein in the diet, specifically whey protein, led to an almost 3% fat loss. Similar results could not be reproduced in participants consuming primarily plant-based protein.

WHAT TO LOOK FOR WHEN BUYING WHEY PROTEIN SUPPLEMENTS

When purchasing a whey protein supplement, it’s important to consider the following:

• Sourcing
• Aminos
• Ingredients

SOURCING

As with any supplement, it is essential to know exactly where the product comes from. In the case of protein supplementation, this can make a difference in the nutritional value.

Whey protein from grass-fed cows is optimized for nutrient quality and is generally better for you.

Research shows that whey protein from grass-fed cows contains higher amounts of nutrients compared to grain-fed cows. The increased nutrients include additional vitamins and minerals and omega-3 fatty acids. 

When searching for a grass-fed whey protein, it is important to look for labels that say pasture-raised. This means the animal spent all its life in a field consuming grass and forage.

AMINO PROFILE

Since whey protein comes from an animal source, it contains all nine essential amino acids. This is important because your body cannot produce these on its own, meaning they must come from your diet. 

Whey protein is a great way to make sure you are getting all essential amino acids in a convenient form. With other forms of protein supplements, such as pea and rice protein, it can be challenging to consume all nine essential amino acids as these are considered incomplete proteins. They must be paired with other proteins to be considered complete.

INGREDIENTS

As previously discussed, it is vital to understand exactly where the supplements you purchase come from and what ingredients they contain. 

Whey protein is often flavored to improve taste and make it more likely for you to consume. The most common flavors are vanilla or chocolate, which are very versatile. However, whey protein can also be found in a wide variety of other interesting flavors. 

Depending on the brand, the flavoring used can be natural or artificial. Natural flavorings are those derived from plant or animal sources, while artificial flavors are compounds reproduced in a lab to contain the same chemical structure as the natural flavor. When given the option, most consumers choose natural flavors as they feel more comfortable knowing exactly where they came from.

Purchasing your whey protein powder from a company that utilizes third-party testing to confirm the product matches the claims and ingredients on its label is also extremely important. Many companies don't bother with this because it is costly. Others choose to keep the results private because they don't want you to see what is in their products.

BOTTOM LINE

TLDR;

Whey protein supplementation is a great way to increase your daily protein intake. It is considered superior to other types of protein powder because it is a complete, high-quality protein that is highly digestible and can be absorbed from your gut more quickly than other types of protein.

Additionally, whey protein has been thoroughly researched over the years. It has been proven to provide many health benefits, such as increased lean body mass, weight loss, and quicker muscle recovery. 

When purchasing whey protein supplements, it is essential to select a high-quality product to ensure you are receiving a complete amino acid profile, natural ingredients, and all the health benefits whey protein consumption can provide.