Volunteers were randomized to take either the multi-nutrient supplement or a placebo for 28 days before 1 week “wash-out” and repeating the trial on the alternative intervention.

The supplement was a combination of B-vitamins, essential for protein synthesis, anabolic amino-acids, and herbal antioxidants. It contained vitamin B5 (20mg), B6 (6mg), folic acid (.4mg), B12 (.25mg), taurine (500mg), 1-leucine (2,000mg), isoleucine (500mg), valine (500mg), Cat’s Claw (uncaria tomentosa, 100mg), quercetin (100mg), green tea (50mg), and grape extract (25mg).

The results in a study are only as good as the measures employed, and some caution must be employed in interpreting these results which were mainly subjective reports of how the volunteers felt. The researchers found increased energy levels in both men and women, as well as benefits to joint pain, by men but not women.

Women, but not men, experienced improvements in both anxiety levels and balance.

However, in combination with more subjective measures, improved inflammatory status was shown by biochemical markers of inflammatory markers (IL6) while and strength, and power improved in men. This study suggests that a multi-nutrient supplement may help middle-aged individuals maintain physical health and an active lifestyle.

Dunn-Lewis C, Kraemer WJ, et al, (2011), "A Multi-nutrient supplement reduced markers of inflammation and improved physical performance in active individuals of middle to older age: a randomized, double-blind, placebo-controlled study," Nutrition Journal (epub)

The researchers used a validated telephone interview to assess cognition, and revealed statistically significant improvements after 24 months of supplementation.

Long-term supplementation promoted improvement in cognitive functioning in this depressive population; particularly in immediate and delayed memory performance. SO, if you’re suffering from the winter blues, be active with some B-vitamins!

http://www.yoursportsnutrition.com/health/vitamins.html

Reference: “Oral folic acid and vitamin B-12 supplementation to prevent cognitive decline in community-dwelling older adults with depressive symptoms–the Beyond Ageing Project: a randomized controlled trial,” Walker JG, Batterham PJ, et al, Am J Clin Nutr, 2012 Jan; 95(1): 194-203. (Address: Centre for Mental Health Research, Australian National University, Canberra, Australia).

In this study examining the relationship between serum vitamin D levels and airway structure and function in 86 children, severely asthmatic children were found to have lower vitamin D levels than either moderate asthmatics or non-asthmatics.

In these children (average age 11.7 years), higher vitamin D levels correlated with reduced airway inflammation and improved airway structure and lung function.

The results suggest that vitamin D supplementation may be useful in treating asthma. However, many health problems are either caused or made worse by excessive inflammation, meaning that vitamin has a role in supporting all areas of health.

Olmedillas H, González-Agüero A, Moreno LA, Casajús JA, Vicente-Rodríguez G.(2011) “Bone related health status in adolescent cyclists”. PLoS One.;6(9):e24841. Epub 2011

The participants were randomly assigned to either whey protein (providing 56 g and 400Kcal per day) or equal amounts soy protein or carb. 

Whey is by far and away the winner – its amino acid profile and possibly even its proteins’ conformations mean it is used differently to other sources. Not just quantity – but quality!

http://www.yoursportsnutrition.com/proteins.html

Baer DJ, Stote KS, et al, (2011); Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults," J Nutr; 141(8): 1489-94.

Most minerals compete with another mineral in the body. A good example of this are zinc and copper.

When it comes to zinc it’s important to read the labels of the different supplements that you may be taking, all multi vitamins will usually have zinc in them so if you are taking them on a routine basis then that should be your baseline. Where you may get into problems is if you are taking a supplement like zma, or another supplement or recovery drink that also has extra zinc in it.

Here are some general borderline recommendations, if you are concerned you should either get your blood levels tested or consult with your G.P.

Look for 15-25 mg per day for long term supplementation.

30 mg per day is the highest K would recommend.

If you take over 40 mg per day for an extended period you may start to suffer from zinc toxicity.

The main problem with too much zinc is that it competes with copper in the body and this so called zinc toxicity can manifest itself as compromised immune function, leukopenia (low numbers of white blood cells) and associated tiredness, lethargy and fatigue.

Matt Lovell

Daily doses over 75 mg were needed and zinc-acetate found to be the most effective form.

The benefit is observed with high doses of zinc but not with low doses, so ensure you get a quality product!

http://www.yoursportsnutrition.com/health/minerals/zinc.html

Hemila H (2011); Zinc lozenges may shorten the duration of colds: a systematic review; Open Respir Med J,; 5: 51-8. Epub ahead of print.

Mice that were either genetically prone to get fat, or bread for exercise-performance, were either given high-fat diets or normal food for 8 weeks. The high fat diets focused on either omega-3 or omega-6.

Only the “genetically fat” mice got fat on the high-fat diets – naturally lean mice could stay lean (don’t you just hate those type of people!?).

However, in both types of mice, the diet high in omega 3 increased insulin-sensitivity on the liver.

Somewhat strangely, the lean mice increased   their belly fat. This was what helped keep the liver leaner, so was probably a beneficial adaptation – although belly fat is not ideal, it’s the lesser of two evils when we consider liver health!
 
Helping improve your liver health with omega-3 will help your body detoxify harmful toxins and will improve fat metabolism, theoretically keeping you leaner.

If you’re an athletic mouse, then omega 3 will also help you keep lean if you indulge in higher fat foods!

http://www.yoursportsnutrition.com/health/fish-oils-efa.html

Nuernberg K, Breier BH, Jayasinghe SN, Bergmann H, Thompson N, Nuernberg G, Dannenberger D, Schneider F, Renne U, Langhammer M, Huber K. (2011) Metabolic responses to high-fat diets rich in n-3 or n-6 long-chain polyunsaturated fatty acids in mice selected for either high body weight or leanness explain different health outcomes. Nutr Metab (Lond).;8(1):56. [Epub ahead of print]

For most male athletes, achieving adequate intake doesn’t seem to be a problem, but females are often at risk of under-consuming this nutrient. Female athletes frequently consume too little food, while they have a greater need for red blood cell production to cover losses from menstruation. Deficiency in folate leads to anaemia, whereby RBCs cannot effectively transport oxygen.

So for an athlete, particularly females and those involved in endurance exercise, supplementation may really be a wise choice…

http://www.yoursportsnutrition.com/b-right-100-capsules.html

Manore, M.,  Meeusen, R.,  Roelands, B., Moran, S., Popple, D, A., Naylor, J, M., Burke, M, L., Stear, S. J., Castell, L, M. (2011) ‘BJSM reviews: A–Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance—Part16’ Br J Sports Med 2011;45:73 74 doi:10.1136/bjsm.2010.081505.

In a randomized, double-blind, placebo-controlled study on 40 patients with type 2 diabetic nephropathy, supplementation with a spicy combination supplement (1500 mg turmeric and 66 mg curcumin per day), decreased levels of inflammatory markers after a period of 2 months. In addition, protein breakdown, as measured by levels in the urine, was also reduced.

So spicy antioxidants may help preserve muscle and reduce inflammation. A billion Indians can’t be wrong!

Why not try some of our own recommended antioxidant products?

Khajehdehi (2011);  Oral supplementation of turmeric attenuates proteinuria, transforming growth factor-beta and interleukin-8 levels in patients with overt type 2 diabetic nephropathy: A randomized, double-blind and placebo-controlled study,” Scand J Urol Nephrol,; (Epub ahead of print)

Poole, CN, Roberts, MD, Dalbo, VJ, Tucker, PS, Sunderland, KL, DeBolt, ND, Billbe, BW, and Kerksick, CM. (2011); The combined effects of exercise and ingestion of a meal replacement in conjunction with a weight loss supplement on body composition and fitness parameters in college-aged men and women; J Strength Cond Res. 2011 Jan;25(1):51-60.

Magnesium Supplementation May Improve Insulin Sensitivity

INSULIN SENSITIVITY, FASTING GLUCOSE, OVERWEIGHT, INSULIN RESISTANT – Magnesium

This placebo-controlled 6 month study on 52 overweight, insulin resistant, subjects revealed that supplementation with magnesium may improve insulin sensitivity. Blood sugar levels and insulin sensitivity significantly improved in the magnesium group compared to placebo. This could help reduce chronic levels of insulin that are associated with weight-gain, as well as preventing people becoming overweight and developing type 2 diabetes.

Mooren FC, Kraus A, et al,2010; "Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects – a double-blind, placebo-controlled, randomized trial," Diabetes Obes Metab; [Epub ahead of print]. 

So often, oestrogenic foods like soy are made out to be the bad guys. For a male bodybuilder or athlete trying to optimise their testosterone synthesis, this may be so, but many women, particularly those who’ve gone through the menopause, may benefit from optimising oestrogen function. In this 6 month controlled study on 100 overweight/obese postmenopausal women, supplementation with 70 mg/day soy isoflavones reduced the percentage of leg-fat. Interestingly this is an area typically associated with excess oestrogen!  Whereas exercise alone improved body fat, soy seemed to have a hormone balancing effect by reducing fat accumulation on the legs!

As well as soy supplements, zinc supplementation and DIM are particularly helpful hormonal healers. So, to get a hold of your hormonal
weight-issues, why not try some of these supplements?

Female Supplements

Choquette S, Dionne J, et al, 2010, "Effects of soya isoflavones and exercise on body composition and clinical risk factors of cardiovascular diseases in overweight postmenopausal women: a 6-month double-blind controlled trial," Br J Nutr [Epub ahead of print]

Each additional portion of fruit and vegetables consumed decreased the chances of death by 4 per cent – it all adds up! However this optimal number 8 would be very difficult for many busy people to achieve. Why not try a strategy used by some of our hard-working clients who work in The City, and increase your greens by simply adding a powdered form to your snacks and meal replacements in between important meetings?

“Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study”

Authors: F.L. Crowe, A.W. Roddam, T.J. Key, P.N. Appleby, K. Overvad, M.U. Jakobsen et al.

This supports deposition oc calcium into the bones as well as assisting building up the bone matrix.

You should think about taking this if you are an endurance athlete, involved in impact sports and or over the age of 45

In a review of randomized, controlled studies, supplementation with psyllium-husk was found to benefit patients with type 2 diabetes mellitus.  Psyllium was found to reduce blood sugar levels by 10.2 g per day. Adherence to a low glycemic index diet (as advocated in 4-week-fat-loss) was also associated with a reduction in circulating blood sugar. A teaspoon added to a drink or sake will reduce the GI (“sugary-ness”) of any carbs you eat alongside it, and help you keep your health, and body-fat in check!

 
Bajorek SA, Morello CM, (2010) Effects of Dietary Fiber and Low Glycemic Index Diet on Glucose Control in Subjects with Type 2 Diabetes Mellitus; Ann Pharmacother, Epub ahead of print

Athletes with heavy training schedules can catch more colds as the increased physical and mental stress affects their immune system. As with most things nutritional, it all starts with the gut! The body’s first line of defence is the innate immune defence in the intestines, which includes good-bacteria and immune cells. Keeping these healthy and happy allows them to prevent nasty invaders causing inflammation and infection, meaning the whole body can be kept in better shape! After 16 weeks of taking probiotics (L.Casi Shirota) or placebo, fewer probiotic drinkers became ill (66% v 90%). The average number of cold episodes was also 50% lower in the probiotic drinkers, who managed to maintain their levels of salivary IgA (a defence against illness).  

Good news indeed – but it gets better. The dose used in this trial required 2 large probiotic mil-drinks, and as still only half of the dosage contained in a simple, easy to swallow capsule as sold in our store! In addition, more sophisticated supplements on the market contain up to 10 different strains of bacteria, compared to the single strain in this study. It sounds incredible, but hopefully shouldn’t be too hard to swallow!
 
Michael Gleeson, Nicolette C. Bishop, Marta Oliveira, Pedro Tauler, Daily, (article in press); Probiotics’ (Lactobacillus casei Shirota) Reduction of Infection Incidence in Athletes; International Journal of Sports Nutrition and Exercise Metabolism

Carnitine has been seen to have a beneficial effect in intense exercise, supporting anaerobic respiration, while also supporting fat metabolism. GPLC has been shown to stimulate Nitric-Oxide production, dilating blood-vessels to improve the rate of nutrient delivery and waste removal.

A dosage of 1.5 g GPLC produced 3 – 6% higher values of Peak power and 2 -5% higher average-power values compared placebo. On the other hand, higher dosages seemed to be detrimental.

The authors suggested that blood vessel-dilation may have actually gone too far at higher doses, as participants complained of excessive “muscle pump” making them feel heavy, in pain and fatigued.

Carnitine is included in just the right amount, along with a host of other fat-burning/performance enhancing nutrients in our specifically designed Thermo-5 supplement.

Jacobs, P. and E. Goldstein (2010). "Long-term glycine propionyl-l-carnitine supplementation and paradoxical effects on repeated anaerobic sprint performance." Journal of the International Society of Sports Nutrition 7(1): 35.

There exact wording was “a very small number may enhance performance for some athletes”, hardly a glowing endorsement, but progress none the less! Earlier advice from the IOC has only served to warn athletes off food supplements on doping grounds.

It added supplements must be, “used in accordance with current evidence under the guidance of a well-informed professional.”

Amongst their recommendations were vitamin-D, protein and carbohydrate, noting the importance of immediate, convenient intake and the variable nature of human vitamin-D synthesis.

Like you, we’ve long realised the importance of supplements for performance and fat-loss…

Colin Wilborn, Lemuel Taylor, Chris Poole, Cliffa Foster, Darryn S. Willoughby, Richard Kreider; 2010; Effects of a Purported Aromatase and 5 alpha-Reductase Inhibitor on Hormone Profiles in College-Age Men;  IJSNEM Volume 20, Issue 6, December  457 – 465

We sell a quality carbohydrate product for endurance athletes, used to great effect by our triathlete clients. Mule bars are made from 100% natural ingredients with no refined white sugars, while different products are formulated with varying amounts of good fats and protein to meet the demands of specific phases of training.

And don’t forget about your omega 3 intake!

Illian, TG, Casey, JC, and Bishop, PA. (2011) Omega 3 chia seed loading as a means of carbohydrate.

GH Release is 100% amino acids, compared to under 25% aminos in Maximuscle GH-release or 33% Glycine-L-Arginine in Maxi-GAKIC!

Lukas Beis, Yaser Mohammad, Chris Easton, Yannis P. Pitsiladis, (2011) Failure of Glycine-Arginine-alpha-Ketoisocaproic Acid to Improve High-Intensity Exercise Performance in Trained Cyclists IJSNEM 21;1; 33 – 39

I prefer organic lambs liver it’s really high in iron and if you are deficient in iron your sporting performance will be suffereing no doubt about that because iron is an essential component of hemoglobin which carries oxygen in the blood.

You can buy the product shown above here Vitamin D 360 capsules.

What can you do?

This isn’t an excuse to eat any-old chocolate. Confectionary is often high in trans-fats. You should be discerning about what products you buy and look for a high coca chocolate (75% cocoa, at least), or better yet a cocoa supplement without added sugar or fat you can add to your post-workout shakes. One protein powder pre-mixed with the finest quality cocoa is Kinetica’s Chocolate Whey Blend, available to purchase here: Kinetica’s Chocolate Whey Blend

Reference:
Berry, N. M., K. Davison, et al. (2010). "Impact of cocoa flavanol consumption on blood pressure responsiveness to exercise."
British Journal of Nutrition First View: 1-5.

What can you do?

Supplementing with a flavoured oil or a capsule form of fish-oils can be tasty and effective. You’re looking for a high level of EPA to exert the maximum effect on chemical signalling.

 Reference:
Taepavarapruk, P. and C. Song (2010). "Reductions of acetylcholine release and nerve growth factor expression are correlated with memory impairment induced by interleukin-1b administrations: effects of omega-3 fatty acid EPA treatment." Journal of Neurochemistry 112(4): 1054-1064.

What can you do?

 Berries are an easy addition to any cupboard. A really great choice is the goji-berry, incredibly high in anti-oxidants. The Mule bar with goji-berries therefore provides energy and a healthy, anti-oxidant boost!

Reference
H. M., J. P. Suomela, et al. (2010)."Berry meals and risk factors associated with metabolic syndrome." Eur J Clin Nutr. Lehtonen,

Are you taking Vitamin D?

Deena Kastor theAmerican marathon runner broke her foot during the 2008 Olympic Marathon, here is an excerpt from an interview with running times

Q: Did a Vitamin D deficiency lead to the injury?

A test showed I had a great deal of calcium in my bloodstream, but without enough Vitamin D I couldn’t utilize it. Something I’ve prided myself on is taking care of my skin because of repeated bouts of skin cancer — always wearing hats, long sleeve shirts, lots of sunscreen — but I guess it’s something I need to balance. Maybe when I do my 20-minute warm-up I won’t wear sunscreen and wait to put it on with my racing flats on to do my workout. And now I’m taking a calcium supplement called "Bone Up" and eating a lot more green vegetables.

The Chicago BlackHawks Ice Hockey team were diagnosed as being Vitamin D defficient 18 months ago and most of the players are on 5000IU/day, they won the Premier Ice Hockey Competition (The Stanley Cup) this year after never having won it previously, they have also seen decreased levels of flu and repetitive strain injuries.

Anecdotedly since I’ve been taking Vitamin D personally, I’ve not had any hayfever and very few colds. I’ve not broken any bones either, but I’d not broken any before so that doesn’t count.

Vitamin D where do we get it from?

Our body produces Vitamin D from exposure to sunlight. With many people concerned about exposure to the sun and skin cancer, it’s caused the levels of vitamin D in the population to fall as we reduce our exposure to the suns harmful rays.  Vitamin D is also found in oily fish and egg yolks, lets be honest not many people eat oily fish (mackeral, sardines etc) very often if at all Tuna and Salmon don’t count as oily fish and a lot of people tend to avoid eating too many eggs, so there’s a combined effect that is driving down the levels of Vitamin D in the population.

In some countries they fortify common foodstuffs like milk with Vitamin D, but that’s a way off happening in this country.

If you are not convinced about the need to supplement with Vitamin D then have a listen to this episode of the BBC’s food programme that was aired a few days ago.

What are the consequences of Vitamin D defficiency

The main problems are a lack of bone strength and muscle strength, if you’re an athlete or just anyone who cares about their health then it’s a no brainer that bone and muscle strength are of vital importance.

The expert interviewed on the show takes 5000IU a day of Vitamin D, personally I take 25,000 IU every few days. When you look at the recommended daily allowance for Vitamin D in the UK it is 1000 IU a day, 5000 seems a lot.

What you have to bear in mind is that when these RDA’s are determined the authorities have to err on the side of caution and if one person out of 1 million has a reaction at a particulat level, it doesn’t matter that the other 999,999 get exceptional health benefits, they say that the limit is 1000UI’s

Here is the brand that we recommend

How to test your levels of Vitamin D

In most countries the health services are geared up to treating you when you get sick, their focus is not on keeping you well, so if you visit your Dr and say you are concerned about your Vitamin D levels, you’ll most likely get told to go away and eat oily fish and an egg every day and get some sunlight.

Obviously that’s the right advice and we all should be doing that. However for some people that may not be enough. So what I do personally, I’m not telling you to do this but it might be worth considering is to follow the Dr’s advice and then take a supplement.

Some of you may be thinking, I don’t really want to have to take a supplement unless I need to in that case then the next option is to have a private blood test and evaluation, this is the one that I recommend.

If you’re interested in the benefits of Whey Protein then check out the various posts on the site here…

As you may be aware I helped an Irish company called Kinetica develop and formulate a range of whey products and have had them for sale on my website for a while. The quality of the whey is top notch, it all comes from Irish Cows which have a good diet unlike some cheap whey proteins that come from America where they feed the cows on cornflakes instead of grass.

Anyway I’ve been scratching my head as to why you guys have not been buying more of it and what I’ve realised is that I’ve not been doing a good enough job of ‘selling it to you’.  A lot of people tend to look at Whey as a commodity i.e All Whey is  the same and the client is often driven by price, even though I really disagree with this premise I’m going to focus on the pricing.

I want to compare the pricing of Kinetica Whey 2.27Kg with Maximuscles Promax the best selling Whey Protein in the UK.

On Maximuscles site they charge £43.99 for a 908g tub that works out to 4.84 pence per gram if you shop around you can get the same product online from  Amazon Maximuscle Promax 908g for £25.44 that works out to 2.80 pence per gram.

How does the price of Kinetica Whey compare to Promax?

I tend to supply  the 2.27Kg tubs of Kinetica which retail at £49.99 which looks a lot more expensive than the Promax but when you do the maths it works out to 2.20 pence per gram which is 27% cheaper than the cheapest online price available for Promax.

As you know I always say that you need to cycle all your supplements and not stick to one brand of anything for ever as it can lose it’s effectiveness and it’s possible to develop intolerances, so my recommendation is to add Kinetica to your Whey Protein list, not because it’s cheaper but because it makes sense.

If you place an order in the next week  http://sportsnutritionvlog.com/products-page/protein/  you can use this discount code KN10 just before you checkout and get a further 10% discount.

Matt Lovell

Gavin went to the Body Power Expo at the NEC on Sunday, he was telling me it was absolutely rammed with people. It's a really good show and hopefully next year I’ll be able to do a few talks and maybe Gavin will get to do some cookery demonstrations.

In chatting with Gavin and looking at some of the literature that he brought back it’s absolutely amazing how many companies are involved in the sports nutrition market place and how confusing it is for consumers to make decisions.

There is so much noise competing for the same market space. No wonder it’s hard for people to make any meaningful decisions on what is going to be best for them.

The marketing budgets that these companies have must be huge, they had the works the scantily clad models with cosmetic breasts, Formula 1 cars decked out in their brand, huge display stands.

There must be well over 100 different types of whey protein available and if you add in those that are combined with carbohydrate and then other bits and bobs like extra creatine etc, the product choice runs into the 1000’s.

I suppose it's like any market if you went to a jam makers expo there would be 1000’s of types of jams represented.

Where the supplement market differs with any other consumer market I think is the decision making hierarchy that consumers go through.

Using jam as an example it probably goes

1. taste
2. price
3. health benefits

With supplements it is more likely to be the other way round

1. Health Benefits
2. Price
3. Taste

(maybe price and taste are interchangeable when it comes to supplements)

The challenge that consumers have in the supplement market is to cut through the noise to make an informed decision. This is one of the reasons why I set up this site to help people find the information and make an informed choice.

All the products that I stock in my sports nutrition shop are the ones that I use myself personally and I use with my athletes so you can rest assured that they are there because they rank number 1 for the health benefits, they  might not be the cheapest on the market and they may not be the best tasting but if you want them to deliver results then they are the best available. 

Likewise the products that I am developing like the growth hormone supplement  off the back of the research that I have been doing with elite athletes over the past 10 years aren’t going to be glitzy, I’m not going to be hiring big breasted blond bimbos to promote them because at the end of the day it’s you the consumer that ends up paying for that (plus my wife won’t let me!).

My aim is to help educate people to get the best results possible and often in order to do that you need to invest some time to learn the right information, you can pick up stuff online or down the gym but how can you be sure if the information is correct,

How much are these people being paid to say that?

If you are seriously looking for answers then come along to a sports nutrition seminar I’m putting on in London on the 25th June, I look forward to meeting you there details coming soon.

Leave me a comment below and tell me how you make a decision to purchase your sports nutrition supplements. I might have to bow to the market and hire in a few models if that's what makes your mind up.

Matt Lovell

I value your questions and look forward to hearing them and helping assist you.

Best regards

Matt Lovell

It has a whole range of benefits that make it a no brainer that every active sports person should be taking-even endurance athletes.

It’s not only the product of choice for power athletes there is increasing evidence that protein mixed in with the usual carbohydrate energy drink can have significant benefits in endurance athletes it can help prevent muscle breakdown associated with exercise.

Whey Protein contains high levels of Branch Chain Amino Acids (BCAA). In total there are 20 amino acids the building blocks of protein, 9 of these amino acids need to be ingested because they cannot be made by the body they are called essential amino acids.

The 3 BCAA’s iso-leucine, leucine and valine are all essential amino acids. The protein in your muscles is made up of 30% BCAA’s so they are a very important part of your muscle mass.  When you exercise it’s the BCAA’s that are broken down first in your muscle cells, so by ensuring you have an adequate supply before you train you can preserve your muscle mass.

Whey protein is also rapidly absorbed, it’s this feature that makes it a necessary post workout beverage for any form of exercise.  When it comes to purchasing whey protein you will probably come across whey protein concentrate and whey protein isolate, with the isolate version costing a bit more.

The reason for the 2 different types is that isolate is presented in smaller molecules that in theory can get into the muscle cells quicker. In practice I have not noticed any major difference when working with my athletes when using whey protein isolate exclusively compared to whey concentrate.

There are many different suppliers in the UK and I have tried a lot of brands with surprisingly mixed results. I’ve had some brands tested in the lab and what they say in the tin is not always what’s in there, some cheaper versions are padded out with milk protein.

At the moment the brand that I recommend  that people start  with is  the Iron Tek range from Reaction Nutrition it contains whey concentrate and isolate,

You can get a 25% discount at Reaction Nutrition by filling in this form

http://sportsnutritionvlog.com/order_supplements.php

If you’ve got any questions about whey protein then post  a comment here.

As part of your fat burning regime including grass fed beef products seems to be a useful idea. In addition supplementing with CLA will help decrease pain and inflammation associated with intensive exercise and may have additional beneficial effects on fat storage and muscle building.

For a comprehensive discussion of performance fats go to; http://www.t-nation.com/readTopic.do?id=461360

It’s what I’m passionate about, I purchase lots of different programmes and read lots of journals and magazines. Always looking for the slight edge that I can use with my athletes.

One of the nutritionists that I really respect and like is John Berardi and his site Precision Nutrition.  I purchased his original Precision Nutrition system a while ago and am waiting for delivery of Version3 Precision Nutrition system

He’s posted an excellent article about creating super shakes. It certainly got my taste buds watering.  If you want to jazz up your shakes this is the place to look.

Matt

This supplement can help you protect yourself

This is one of the most misunderstood of all fats, classically labeled a saturate and as such fattening to consume. Nothing, I repeat nothing could be further from the truth.

Note it is virgin, organic – not any old coconut oil will do!

Be very sure you have this type of oil otherwise the health benefits will not happen! Standard palm oil is not the stuff you are looking for.

Coconuts themselves are highly nutritious and rich in vitamins, minerals and fiber. They are classified as a "functional foods" because it provides many health benefits beyond its nutritional or calorie content. Coconut oil is of special interest in addition to other functional fats because it possesses healing properties far beyond that of any other culinary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut’s amazing healing powers.

A major advantage that Virgin Organic Coconut oil has is that it can help increaser your metabolism so you can infact burn more fat.  I recommend it for all my clients.

Matt

I always recommend that  you ‘cycle’ your supplements ana switch between brands so if you’ve been using a fish oil supplement you might want to try a Krill Oil supplement as a change.

One place you can get your krill oil supplements from is My Protein.

 If you’ve got questions about Sports Nutrition then please ask them here and I’ll answer them  as soon as possible.

I value your questions and look forward to hearing them and helping assist you in your  goals.

Best regards

Matt Lovell