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The Vitamins and Minerals that you never knew you needed!

Brands such as Swanson, Now Supplements and Natrol pride themselves on providing you with high-quality supplements. Whilst you might feel good in your day-to-day life, it’s quite possible that you have a deficiency in some of the key vitamins and minerals you need to lead a healthy lifestyle.

Vitamins and Minerals are essential nutrients that you supply your body with, because of these, your body can operate to normal standards each day. But what if I told you that most people have a deficiency in most vitamins and supplementing certain minerals can enrich your daily lifestyle from motivation through to stress.

VITAMIN D

Vitamin D is a Vitamin that a lot of Brits fall short of. Vitamin D is usually collected by the body using the suns ultraviolet (UV) rays, but as you probably guessed – we don’t get that much sun exposure in the UK.

According to WebMD, having a Vitamin D deficiency can be adverse for you because it is used to maintain bone structure by regulating calcium in your body which can ensure strong and healthy bones. Although we’ve mentioned that Vitamin D is usually thought of as being mainly in sunlight, you can also get Vitamin D from food such as eggs, fish and mushrooms but none of these as effective intake of this essential vitamin. This can be debilitating because being deficient in Vitamin D can mean you have a higher risk of experiencing bone pain and muscle weakness so a Vitamin D supplement can be a real lifesaver!

You could try our Swanson Vitamin D-3 1000IU in 25mcg with 30 capsules which can also benefit your cardiovascular system. Another of our Vitamin D supplements is the Natrol Vitamin D3 2000iu in 90 fast dissolving tablets which helps build strong bones.

IRON

Iron is used to support natural muscle growth by creating and maintaining the red blood cells in your body which transports oxygen. The top foods to get Iron from and into your diet are Clams and Oysters, not Spinach like widely spoken. Mayo Clinic say A lack of iron in your diet could mean a case of ‘Iron Deficiency Anemia’, which you would need to immediately consult a doctor about as it can cause serious fatigue, chest pain, headaches and more. However, with a healthy, balanced diet, supplementing Iron to maintain your lifestyle is perfectly healthy and encouraged.

If you’re in the market for some Iron supplements, we recommend Swanson’s Iron Ferrous Fumarate. It has 60 capsules each containing 18 mg of Iron derived from Ferrous Fumarate. As a key component of haemoglobin, it plays a vital role in helping red blood cells deliver oxygen to every cell in the body.

TMG (TRIMETHYLGLYCINE)

TMG (Trimethylglycine) is known to facilitate methylation processes. Methylation is a normal biological process that is critical for DNA repair, liver detoxification mechanisms, lipid metabolism, and the production of SAMe. It is also an important step in the conversion of homocysteine, a damaging amino acid, into a more friendly amino acid, methionine. Supplementation with TMG has been shown in clinical and non-clinical studies to support healthy homocysteine levels already within the normal range.

If you’re looking for some TMG, we recommend purchasing Now Supplements TMG, 100 tablets of 1000mg of TMG, perfect to combat against the toxic homocysteine.

VITAMIN B’S

According to the NHS website Vitamin B’s are eight, water-soluble nutrients that can be found in animal-derived foods such as poultry, liver and fish or plant sources such as potatoes and lentils; taking a supplement is much more efficient as who wants to eat liver and lentils every day! Your body needs Vitamin B to maintain physiologic and metabolic functions, which can be essential in battling fatigue and muscle weakness.

Vitamins B1 and B2 help turn food into energy and promote healthy muscles. Being deficient in these can lead to symptoms of insomnia, loss of appetite, and muscle weakness.

Vitamin B3 is needed to produce hormones and promote the function of the digestive system and a deficiency in this can cause poor circulation.

Vitamin B5 helps your body to produce red blood cells and cholesterol.

Vitamin B6 ensures that your body uses and stores protein and carbohydrates efficiently as well as protecting your immune system. A deficiency in this vitamin can cause muscle weakness.

Vitamin B7 generally promotes growth and a deficiency in it can result in muscle pain.

Vitamin B9 makes red blood cells and being deficient in it can result in a loss of appetite and shortness of breath.

Vitamin B12 is used to promote your metabolism of protein and a deficiency can cause fatigue, general weakness, and weight loss. Supplements are critical to this vitamin because your body doesn’t store it for very long. If you’re feeling tired or low on energy, you could try our Natrol Vitamin B12 5000mcg in 100 tablets to boost your natural energy levels and support your nervous system.

For a supplement that provides all of the required Vitamin Bs, you could try our Life Extension Complete B-Complex which contains 60 vegetarian capsules that will help release energy from carbohydrates, fat, and protein.

COQ10

Coenzyme Q10 is a vitamin-like substance that you consistently find throughout your body. It is most common in your heart, liver, pancreas and kidney. You consume it in small amounts in meats and seafood and is often made in laboratories. As well as playing an important role in the functions of many of the organs and chemical reactions in your body, Mayo Clinic again says that it also provides much-needed energy to cells.

You should always try and get your nutrients from food, but we know that’s not always possible especially if you have a certain diet. That’s why if you need to supplement we’ll recommend Swanson’s CoQ10 Supplement, it’s 90 capsules of 200mg of CoQ10, so you’ll be getting enough of it in your diet.

5-HTP

5-Hydroxytryptophan is a naturally occurring amino acid. Your body uses it to produce and increase serotonin levels, the chemical messenger than relays messages between all of your nerve cells. Studies show that low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain as well as other health problems. In supplement form, 5-HTP originates from the seeds from an African shrub named ‘Griffonia Simplicifolia’. If 5-HTP supplementation is for you, we have a few products for you might like…

Primaforces 5-HTP has 120 Veggie Capsules with 100 mg per capsules or perhaps you’d be interested in Natrol’s 5-HTP 30 capsules instead which contains a whopping 200mg per capsule releasing over throughout the day.

MILK THISTLE

Milk Thistle is one of our most popular supplements, it has a wide range of benefits that can suit the user. The effects of Milk Thistle whilst supplementing it can promote healthy skin, aid weight loss, supports bone health and lowers cholesterol. Milk Thistle originated in Europe, but has now been found in the Northern Americas – it grows in dry rocky areas like mountain ranges.

If you’re in the market for some, why not check out Applied Nutrition’s take on it, with 300mg per tablet – of which you get 90. If you feel that is too much, however, you can go down to Swansons 500 mg version, with 30 caps per bottle.

VITAMIN C

Vitamin C is used to strengthen blood vessels, absorb iron, give skin it’s elasticity and plan an anti-oxidant function. It is often found in oranges, strawberries, guava and peppers. A deficiency in Vitamin C can result in fatigue and joint pain. Unfortunately, unlike many animals, humans can’t produce Vitamin C internally so other sources and supplements are a real necessity.

Our Swanson Vitamin C with Rose Hips in 1000mg with 250 capsules provides extra support for your immune system.

FOLIC ACID

Folic Acid can be an important component to cell renewal and is often found in Asparagus, Broccoli, and Citrus Fruits. A deficiency in this Vitamin can often mean fatigue, weakness, irritability, and shortness of breath.

To beat this, you could try our Swanson Vitamin B-12 with Folic Acid at 1000mg in 60 tablets.

VITAMIN K

Vitamin K has a key role in ensuring your blood is clotting well through coagulation which means that having a deficiency in it, can lead to a very serious symptom of excessive bleeding.

Natural sources of Vitamin K are Kale, Spinach, and Broccoli or you could try our Swanson Vitamin K-2 with 100mcg in 30 soft gels which can help to keep calcium out of the arteries and go into the bones instead

As always, supplements are not intended to treat or cure any illness or disease. If you begin to show symptoms you should immediately seek a medical professional.

New to supplements? Check our supplement guide!

It’s quite commonplace now that when you attend the gym, a lot of people there take supplements. But what do they use it for? Which supplements do they use? Will I need the same supplements as that person over there? Don’t worry, all will be answered in this article. We will tell you exactly which supplements you will need to work out and recover better from your gym session.

Protein

I think everyone knows that you need a very high-protein diet in order to keep your muscles performing at maximum potential. But, did you know there are different kinds of protein that will affect your body in repairing muscle damage?

WHEY

A lot of the protein found in the bars, drinks and powders you consume is from milk. This happens when milk is processed to make milk or yoghurt, what is left of the milk is called whey. Whey proteins are a fast-digesting protein which is needed to get them to the muscles where they are needed.

There are two types of whey, whey protein concentrate and whey protein isolate. They both have different nutritional values. Whey protein concentrate powders are typically 80% protein, whereas whey protein isolate is around 90%. When comparing the isolate to the concentrate, the isolate tends to have: more protein; fewer carbs; less fat & less lactose. However, whey isolate tends to cost more than whey concentrate, due to the benefits you have just read and for the fact it is processed more to get those results. 

See our featured Whey Concentrate here and our Whey Isolate here.

CASEIN

Contrary to whey, casein proteins are slowly absorbed throughout the day and give you a timed-release through your cells. Whey proteins give you a high level of proteins in a short space of time, whereas casein feeds your cells at a lower level over a longer period.

Casein is called ‘anti-catabolic’ and helps reduce muscle breakdown by synthesising protein when your body would be feeding on its own muscles. 

See our highlighted Casein Protein here.

PLANT

Not much to say about this one, instead of using protein derived from animal products, they get their protein content from plants – usually peas as they’re the cheaper option.

See our favourite plant-based protein powder here.

Also… There are multiple other protein powders that are derived from other things, such as:

·         Egg Protein

·         Brown Rice Protein

·         Mixed Plant Proteins

 MANAGING YOUR PROTEIN INTAKE

Your protein intake should be between 1.1g to 3.1g of protein per kg of your body weight, if you are wanting a positive protein balance it should be in the upper region of this estimate. There is no upper limit on how much protein can be taken in one meal, so there are no disastrous consequences if you take more protein than needed.

Mass Gainers


For most people, weight loss is the goal. However, to some people, they want to put on more weight and gain more lean muscle. If you’re one of these people then Mass Gainers are the perfect supplement for you. Mass Gainers are extremely high in calories and proteins, meaning that you are feeding your muscles the number of calories they need to increase in size and definition, as well as having the correct protein in order to help the muscle recovery.

High-quality Mass Gainers give its user the optimum recovery possible from workouts. Supplying your body with the calories it needs to gain muscle, the calories are derived from proteins, carbs and fats. The proteins within the Mass Gainers are usually casein and whey. The carbs found in Mass Gainers are usually Dextrose, Maltodextrin or Waxy Maize.

Calories in Mass Gainers can range from anything below 650 calories, all the way up to, and over 1250 calories per serving. This means that no matter what, if you are looking to put on more weight – you will have a mass gainer that is right for you.

We have specially selected mass gainers for you, choose between either a protein mass gainer, carbohydrate mass gainer or a vegan mass gainer.

Pre-Workout

As implied with the name, a pre-workout supplement is something you take before you work out. Most people use it to help them build muscle and increase strength. Most pre-workouts contain the amino acid, beta-alanine which is most commonly used for exercise performance.

It usually comes as a powdered substance which you mix with water. They typically contain different combinations of ingredients, which makes them a very easy alternative to taking several different supplements before you hit the gym.

It is designed to give you more energy in the gym and will combat effects such as fatigue and muscle breakdown. Pre-workout has three primary goals that will aid your workout.

Increased Focus Levels

The brain is a muscle that tires like any other muscle in your body. If your brain is fatigued it will wander quite frequently during your workout, meaning that you are not getting the maximum return for the time you are putting in at the gym. Pre-workouts stimulate the brain allowing you to stay in your rhythm and maximise your workout due to increased focus.

Improve Workout Duration

Like your brain, your body’s muscles can fatigue and break down leaving you unable to complete the goals you set at the start of the workout. Pre-workout addresses this issue by giving you more energy in your muscles, furthering the duration of your workout.

Improved Power

As mentioned above, when your muscles fatigue and break down, you are less inclined to continue your workout at that level. As well as the duration, the power of which you are working out will also be affected. High-quality pre-workouts give you an immediate power boost as soon as you have taken it, giving you a bigger boost to lift heavier weights and perform at peak level.

Amino Acids

There are 20 Amino Acids, which are the fundamental building blocks for protein and they have a role in nearly every single chemical process within your body. Not only are they used for protein synthesis and muscle gain, but they also have an influence on the production of enzymes, regulation of hormones and metabolism – as well as many more. 

ESSENTIAL AMINO ACIDS (EAA)

Of the 20 Amino Acids in your body, nine of them are considered essential.

·         Lysine supports the secretion of growth hormones, which will support muscle repair and recovery.

·         Methionine supports the body in processing and eliminating fat and also supporting the improvement of your cardiovascular health and liver functions.

·         Phenylalanine gives the body a painkilling and antidepressant effect and is needed for the synthesis of Norepinephrine and Dopamine.

·         Threonine, like lysine, is an important component of structuring proteins and connective tissue, whilst also supporting the fat metabolism and immune system.

·         Tryptophan is a precursor for the body’s serotonin levels. Serotonin regulates sleep, appetite & mood, it also provides the body with an increased pain tolerance during intense exercise.

·         Leucine is needed for the synthesising of proteins, regulating blood sugar levels and producing growth hormones.

·         Isoleucine helps the body stop muscle break-down during exercise, which overall leads to the body recovering faster. It also supports the immune system, production of haemoglobin and regulates the body’s energy levels.

·         Valine helps the body produce energy and regenerate muscles after exercise.

·         Histidine is a precursor to histamine, which will support the body to fight off cell-damaging radicals during exercise. It also helps turn the body’s lactic acid into usable fuel for the body as it is also a precursor to carnosine.

These essential amino acids cannot be produced by the body itself. Instead, the body must source them through their diet. You can typically get them from protein-rich foods such as meat, fish & eggs, or you can supplement them instead. See our favourite Essential Amino Acid supplement here.

BRANCHED CHAIN AMINO ACIDS (BCAA)

Branched-Chain Amino Acids are three, essential amino acids – Leucine, Isoleucine & Valine. The reason why they are called BCAA’s is because of their branched, chemical structure.

People often prefer BCAA supplements to the nine essential amino acids, because of being metabolised in the liver, they are metabolised in the muscles instead. This means that the effects of BCAAs are available quick-energy fixes during exercise by entering the bloodstream quicker. Another reason as to why they are so popular is because they have been linked with increased muscle mass, reduced levels of fatigue and the improvement of the body’s glycogen stores. 

Creatine

It’s a compound that is naturally found in your body’s muscle cells, it helps your body produce the energy it needs for lifting weights for HIIT training. The University of Florida conducted an investigation into Creatine and found that around 95% of the body’s creatine is stored in your muscles as something called Phosphocreatine, which rapidly distributes the element around your body as well as the brain to recycle Adenosine Triphosphate (which provides muscle contraction, nerve impulse propagation, and chemical synthesis to the body). Creatine’s compound shares many similarities with amino acids, your body can produce creatine by utilising the amino acid Glycine and Arginine.

Improved signalling within cells: The introduction of Adenosine Thriphostate into your body helps your brain know which muscles need help repairing themselves whilst making room for muscle growth. Flow water through your muscles: Building muscles is everyone’s dream, with hydrated cells, it is more likely you will be able to see more volume in those biceps. Enhanced workout: Supplementing creatine enables you to lift heavier weights or even your usual weight load for longer! Increased levels of anabolic hormones: Levels of hormones such as IGF-1 have been shown to appear after supplementing creatine. Reducing the breakdown of proteins: It has been shown that your body’s source of protein supporting the muscles may not be reduced as rapidly when supplementing Creatine, leading to an increase in muscle mass.

Fat Burners

Fat Burners are a sports nutrition supplement which can help your body’s ability to burn its own fat levels and help boost a person’s weight loss efforts. They also can give you more energy and help you feel more alert by incorporating caffeine into their formula.

Some fat burners work differently to others. Some of them boost your metabolism so your body can burn fat on its own, others create heart inside of a cell in order to burn fat. There are many claims to what fat burners can do, it is always best to undertake your own research when choosing one, however, as you may not be satisfied with the side effects, such as sweating, which certain brands can give you. 

Test Boosters

A Testosterone Booster is the term given to supplements that increase testosterone levels in the body. There are different Test Boosters depending on how low your T-Levels are or how high you’d like them to be.

If you just want to give your body a little boost, something like Tribulus would be perfect. If you need another one however, you may want to go to something such as Mutant Test.

The biggest side effect with supplementing your own testosterone is that it can sometimes shut off your own natural production and lower your sperm count. Acne, mood swings and baldness are also not uncommon in males. If you were to supplement your own testosterone, it’s best to see your GP first. 

Vegan Supplements


If you are a vegan, for the longest time you may not have been able to lead a gym-focused life due to your vegan lifestyle. This is because many gym supplements always contain something from an animal. However, with the rise of veganism becoming ever-so-popular, all the big brands in the sports nutrition game are finally starting to take note.

Plant-based protein powders have been formulated to have the same taste as regular powders, mass gainers are becoming more readily available to vegans also. Whilst vegan products in the sports nutrition market might be more expensive for now, the price is sure to drop with the need for vegan supplements to cope with future demand.

The best value for money protein bars

Protein Bars are a delicious way to boost up your protein intake throughout the day. Regardless of the time of the day, the wide variety of flavours makes it a good breakfast or snack. Brands such as Grenade, PHD & Universal Nutrition have always been at the forefront of innovation for the bars, however, now traditional chocolate brands such as Mars & Nestle have entered the game – and now it’s not just about protein but the taste as well!

In this article, we’re going to be comparing our top 8 selling protein bars from this year and compare them on how much it actually costs per gram of protein, so let’s get into it!

8 – ISS RESEARCH ONE BARS – 11P PER GRAM OF PROTEIN.

Coming in last place, we have ISS Research’s One Bars. Whilst these bars are the worst value for money technically at 11p per gram of protein, it’s amazing taste sure makes up for it, coming in three delicious flavours: Salted Caramel, Chocolate Chip Cookie Dough & Dark Chocolate Sea Salt. It also has 20g of protein per bar, so it’s not the worst deal in the world.

7 – SNICKERS HI-PROTEIN PEANUT BUTTER BARS – 9P PER GRAM OF PROTEIN.

Coming in seventh place is Snicker’s limited edition protein bars. Whilst still in seventh, we think that its great taste makes up for it. If you’re looking for an unrivalled peanut butter taste in your protein bars, then Snickers Hi-Protein Peanut Butter Bars are for you. With 19g of protein in every single bar, it’s definitely a healthier alternative to the regular chocolate bars and we think you would feel the same!

6 – DOCTORS CARBRITE BARS – 8P PER GRAM OF PROTEIN.

Doctors Carbrite bars are a delicious low carb bar. If you’re in the dark about these bars, Universal Nutrition have knocked it out of the park with these. With their brilliant texture, your mouth won’t be filled with the dryness of any regular old protein bar, but instead, the mouth-watering ingredients inside make your mouth explode with flavour. With 20g of protein per bar, £19.99 isn’t a bad price at all!

5 – OPTIMUM NUTRITION PROTEIN CRISP BARS – 7.5P PER GRAM OF PROTEIN.

With 20g of protein per bar, its unique, crisp texture helps you stay on track with your nutritional goals. A protein bar that will offer something different to the traditional texture of these types of bar, all with no added sugars. It’s amazing, the crispy texture is something different to what you’re used to, at £14.95 it’s a bargain.

4 – GRENADE CARB KILLA PROTEIN BARS – 7.2P PER GRAM OF PROTEIN

Depending on the flavour, there could be more than 23g of protein in every bar, but for the sake of fairness, we’ve averaged it at 22g per bar. Carb Killa Bars are a delicious protein snack that you won’t be able to resist. With many different flavours, there is sure to be one that you will fall in love with. 

If you are looking for some new high protein foods to add to your diet then this will be perfect, for under £19, you can’t go wrong.

3 – MARS COMPANY HI-PROTEIN BARS – 6.55P PER GRAM OF PROTEIN

The unforgettable taste of Mars chocolate and caramel in combination now with even more protein. Boosting 22g of protein per 66g bar. A tasty high-protein chocolate bar which offers a healthier alternative to your average household chocolate bar, satisfy your cravings in a healthier manner! With 22g of protein per bar, £17.29 is a good deal.

Grenade has also just released a new, exciting flavour of their Carb Killa Protein Bar Range, Gingerbread – just in time for Christmas. Check it out here.

2 – PHD DIET WHEY BARS – 6.54P PER GRAM OF PROTEIN

In second, we have PHD’s Diet Whey Bars. With 21g of protein per bar, over 1/3 of it is pure protein. A perfect snack for throughout the day, PHD has ensured that it hasn’t compromised the benefits of the bars for the sake of cutting a few calories. The new Diet Whey recipe of Diet Whey has multiple benefits, including multiple caramel layers with crispies L-Carnitine.

1 – PHD SMART JACK PLANT BAR – 6P PER GRAM OF PROTEIN

What tops the list I hear you ask? PhD tops it with their vegan protein bars. Their plant-based protein bars are great in taste and deliver a whopping 21 grams of protein. Aside from being vegan, it is also gluten-free, giving you a sustainable, high-protein and low-sugar plant-based snack.

Whether you’re vegan, flexitarian, plant-based or simply looking for a great tasting, high protein snack. Smart Bar Plant delivers on all macro levels without compromising on taste.

The benefits of Turmeric, Apple Cider Vinegar and Molasses

Explore the several benefits found in key ingredients and superfoods that can be added as a supplement to your meal, from turmeric, apple cider vinegar and molasses.

Turmeric 

It’s surprising just how often you come across turmeric in foods, drinks, and meals you consume regularly. Used widely across India and South East Asia, the spice serves as a go-to herbal medicine for everyday treatments and to add flavour and colour to foods. Found commonly in curries, turmeric is a major ingredient that gives vibrancy in colour and that extra deliciousness to your favourite meal.

The active ingredient in Turmeric is curcumin, which promotes an incredible list of healing properties. It has powerful anti-inflammatory effects, anti-bacterial compounds and is a very strong antioxidant – which is more than enough reasons to consider using the spice in your foods.

HERE ARE 3 AMAZING HEALTH BENEFITS OF TURMERIC

1) Reduces the risk of heart disease

Studies show that chronic, inflammation is a major factor in causing heart disease. Preventing chronic inflammation is key to treating such a disease. Curcumin is a strong anti-inflammatory that may reduce the development of clogged arteries, a key risk factor for heart attacks and strokes.

2) Helps to prevent Cancer

Curcumin has shown noticeable benefits that prevent the growth and spread of cancerous cells. This is promoted through the antioxidant properties in the spice that contributes to the possible reduction of swelling. This is at curcumin levels of about 100mg – 200mg a day over a length of time.

3) Aids digestion

Further benefits of the anti-inflammatory compounds of turmeric is said to improve digestion. This is through supporting acid production and muscle movement, which may contribute towards the reduction of stomach discomfort and improving bowel movement.

WAYS TO INCORPORATE TURMERIC IN YOUR DIET

To achieve the optimum benefits of curcumin, it is best to consider that turmeric is poorly absorbed by the body on its own. Which is why you would need to pair turmeric with black pepper, which contains piperine, a natural substance that strengthens the absorption of curcumin by 2000%.

Turmeric pairs great with many dishes and luckily, it tastes great too. To reap the benefits of the spice, add it to a veggie soup, make your own chai tea for those cold winter days, your curries, or even blending the spice into your smoothies.

If you feel like this is not enough, you may want to consider taking curcumin supplements or turmeric supplements for the best results.

Apple Cider Vinegar

Apple cider vinegar is made through the fermentation of sugars from apples, which formulates into the main component, acetic acid. It has been commonly used for centuries in households for cleaning, cooking and promoting health benefits. You will find this ingredient in salad dressings, flavourings and preservatives. You can incorporate this into your diet through drinking apple cider vinegar or taking apple cider vinegar capsules.

THE BENEFITS OF APPLE CIDER VINEGAR

1) Lowering blood pressure

One way to keep your blood pressure in check is by drinking apple cider vinegar over a long period of time. The main property of acetic acid is believed to give it its benefits. This is achieved through lowering bad cholesterol, which as a result has a positive effect on blood pressure.

2) Alzheimer’s disease

One aspect of lowering the risks of Alzheimer’s disease is by eliminating sugar intake and refined carbohydrates from your diet. Apple cider vinegar is considered to play a key role in lowering blood sugar levels. Consuming 2 tablespoons of apple cider vinegar before or after a high carb meal is said to reduce your blood sugar levels by 19%.

3) Helps with weight loss

There is some evidence that shows drinking 1 to 2 tablespoon of apple cider vinegar along with your meal is said to increase the feeling of fullness. This, in turn, leads to lower consumption of foods throughout the day. Studies have shown that daily consumption of apple cider vinegar has led to reduced belly fat and weight loss. 

If you’re thinking about purchasing some Apple Cider Vinegar, come and have a look at our other article where we go into more detail here. Or you can view our extended range of Apple Cider Vinegars

Molasses

Most commonly identified as black treacle, molasses is produced from sugar beets and extracted during the process of sugar cane production. This is so all the nutritional benefits are infused into the molasses. The main properties of the superfood are iron, calcium, magnesium and vitamin B6. To ensure you gain the nutritional benefits of the syrup, blackstrap molasses is the most potent with it being the darkest in colour, containing the most vitamins and minerals.

Used mainly as a sweetener, blackstrap molasses barely has any sugar content and unlike refined sugars, it is considered one of the healthiest of sweeteners due to the number of nutritional benefits.

THE BENEFITS OF BLACK STRAP MOLASSES

1) Manages weight

 Unlike white sugars, your body will use the vitamins and nutrients from black molasses and not store this as fat. Studies suggest using this sweetener as an alternative to white sugars, which encourages the body to lose weight by lowering the bodies fat.

2) Promotes blood health

In addition to the key vitamins and minerals found in molasses, vitamin B is considered one of the main property which promotes the production of red blood cells. Blackstrap molasses is a good source of iron. You can get your daily value for iron from 1 tablespoon of molasses.

3) Keeps your bones healthy

Blackstrap molasses contains high levels of both calcium and magnesium. Just two tablespoonfuls of molasses approximately 25% of the recommended daily allowance, 45% of iron and 20% of magnesium. This is key to ensuring your bones stay healthy and strong.

Check out our Black Strap Molasses’ 

Supplements That Combat The Cold & Flu

It’s no surprise that during the chillier months you’re susceptible to the common cold or flu season. Ways to prevent infection include eating fruits and vegetables, washing hands, sleeping well and managing your stress. Apart from this, supplements are widely known to aid prevention and to treat colds and flu.

Supplements can add nutrients to your diet that may be missing, helping lower health risks. Although, cold and flu supplements can hinder symptoms or reduce the duration you are effected by strengthening your immune system and preventing colds.

In this blog post, we’re going to be looking at the flu and cold symptoms and which dietary supplements can shorten the duration of the illness or reduce the number of illnesses per year.

Echinacea

High in antioxidants, Echinacea products come in teas, liquid extracts, and supplements, which can help with the cold or flu. The flower is also known to treat inflammation, pain, and migraines.

The effectiveness of Echinacea was reported by the NHS to not reduce the risk of a cold. The ‘Purple Cornflower’ encourages your innate immunity to create more white blood cells – decreasing the duration of your cold. Other studies have found that it can lower the risk of infection by 50%.

You could try our Controlled Labs – Orange Triad with 250 tablets (45 servings) containing Echinacea Purpurea. Training can put your body through stress, compromising your immune system and creating longer recovery times. Controlled Labs contains the right minerals, vitamins, and nutrients to discourage this.

Vitamin C

An ascorbic acid, vitamin C can help keep your cells from harm by free radicals. Our bodies do not naturally produce the vitamin so it is important to obtain it within your diet. Foods including vitamin C are citrus fruits, berries, potatoes, broccoli, and spinach. Lastly, it can help when you’ve had too much sun exposure.

The water-soluble vitamins can lessen the severity of a cold. However, Dr Bruce Bistrian at the Beth Israel Deaconess Medical Center suggests it is not sufficient for the flu. It should be noted that it will only work when the supplement is taken when the first signs of symptoms appear. An oral supplement can cut your cold by 1-2 days.

Try our ISS Research Super Vitamin Packs, with 1000mg of vitamin C. The vitamin helps you meet your daily requirements.

Zinc

A micronutrient, Zinc can help your health by enhancing immune function and keeps your eyes, skin, and heart-healthy. Zinc is also known to help wounds heal faster and bone marrow recovery.

There are many variations of Zinc, Supplements, both Zinc gluconate and acetate are used within cold remedies. This reduces symptoms and increases the speed of recovery. Harvard Health mentions by ingesting Zinc within 24 hours of symptoms can reduce your cold by a day. However, if you have a chronic illness, immunodeficiency or asthma, supplementing some Zinc lozenges is not the thing for you!

However, if it is the mineral for you try Scitec Nutrition Mega Daily One Multi-Vitamin with 10mg of Zinc. The multi-vitamin formula contains an astonishing 25 ingredients – including vitamin C which is also known to help!

Elderberry

Elderberry is thought to contain antioxidants and immune-boosting properties that help deter the symptoms of the flu. The herbal remedy is high in vitamin C and dietary fibre, a good source of phenolic acids and flavanols.

WebMD claims that the fruit can ease body aches, headaches, sore throats, fatigue, and coughs – all symptoms of the flu. The body best reacts to Elderberry when taken within 24-48 hours of having symptoms. It has also been noted to help with bacterial infections like bacterial sinus and bronchitis.

Want to try Elderberry for flu resistance? Try our Natrol JuiceFestiv – Daily Fruits & Veggie. Containing organic ‘Elderberry Powder AD’, the capsule is best for people with a fast-paced lifestyle.

Magnesium

Magnesium is typically known for helping with maintaining normal bone structure. Low intake of magnesium is known within women and the elderly. The best foods to eat containing the mineral include any food group that is high in fibre. Another benefit is helping with insulin resistance.

Sources of magnesium can help you sleep, regulate temperature, relax your muscles and give you energy whilst suffering from the flu. The Epsom Salt Council, adding that “magnesium is the anti-stress mineral”. Stress is also known to bring on a cold or flu. So preventing consuming magnesium to relieve stress may decrease your chances of acquiring the flu.

Try our magnesium supplement Now Supplements CurcuFRESH Curcumin. Containing Magnesium Stearate (vegetable source) is suitable for vegans and vegetarians and promotes liver and digestive health.

B12 Vitamins

A vitamin powerhouse, B12 is crucial when it comes to a healthy brain and immune system. Vitamin B12 supplements can be vital to vegetarians and vegans as it is mainly found within meat and fish. Despite this, a diet high in B12 still may not be sufficient enough. To add to this, a B12 deficiency is linked with pernicious anaemia.

According to Science Daily, the cold and flu can have an influence on your brain and nervous system. There is no evidence that B12 vitamins can prevent or speed up a cold or flu, Bebrainfit.com claims they can help give you energy and improves brain functions. So when you have a cold or flu make sure to get some B12 to help you continue with everyday life.

Want to try it alongside other cold supplements? Try Swanson Vitamin B-12 with 500omcg per serving, it also helps with red blood cell deficiencies.

Ginseng

Ginseng is a widely used herb in Asian Medicine. It has been said that Ginseng has positive effects on combating the common cold. In a study by the Canadian Medical Association Journal in 2005, it outlined that on average, the average person had two to six colds per year. This prompted research that showed that extracts of the North American Ginseng enhanced responsiveness in the immune system and stimulating the killer cell ‘cytotoxicity’ to keep the body healthy as possible during the peak illness period. 

If you’re in the market for some Ginseng, check out our Swanson Korean Ginseng. Used as a total-body wellness enhancer it also has good stress-fighting, immune-boosting and mental enhancing effects. Each capsule delivers 500mg of Korean Ginseng Root, for the price of £9.99

Garlic

Whilst not only being a tasty addition to the food you eat, Healthline suggests that Garlic contains a compound named allicin. When Garlic is then crushed or chewed, the allicin is then used to combat diseases and harmful bacteria in the human body – especially viruses that contribute to the common cold.

NOW Odorless Garlic is extracted from Allium sativum. This Odorless Garlic extract is aged for 18 months, is highly purified, and has been deodorized while maintaining the nutritional value of garlic. Garlic abounds with naturally occurring sulfur compounds, amino acids and trace minerals.

Selenium

The Express has reported that Selenium can have a positive impact on our immune systems in regards to illness. This is because Selenium has minerals within it that protect our bodies cells from oxidative stress

Swanson Albion Complexed Selenium delivers vital protection for the cardiovascular system, prostate, eyes, and other organs and systems throughout the body.* This unique formula is combined with amino acids for enhanced bioavailability.

However, though, the best way to prevent flu is to grab yourself the flu vaccine when recommended by a medical professional.

Best Protein Powders: Counting Down The Top 5

Everyone wants to know the best protein powder, whether it be protein from grass-fed cows, plant-based protein or even whey concentrate or whey protein isolate.  Brands such as Optimum Nutrition, BSN, Gaspari & many more have found their own perfect formulas for their own protein supplements which gives you the best protein shake on offer.

The amount of protein content in protein powders can range quite wide, but on average we think it is around 24g of protein per serving.  Protein powders are great for weight loss and muscle growth as they help repair the muscles in order for you to use them again, a lack of protein in your diet does not feed your muscles correctly. It’s always best to have a protein shake post-workout as it contains all of the essential amino acids you need, especially if you’re on a muscle-building journey.

Vegan protein powders are also becoming very popular, so expect to see some inside this list. All the products in this list are either, whey concentrate, whey isolate or vegan, so, unfortunately, casein protein is not in there, but don’t worry – we’re sure you’ll see some protein sourced from brown rice to get you the vitamins and minerals you need.


Gold Standard Whey-Optimum Nutrition

Optimum Nutrition’s Gold Standard Whey protein powder was voted the world’s tastiest protein in 2018. Alongside its great taste, it has a combination of high protein ingredients such as whey peptides and lecithin whey protein concentrate which gives it a protein content of 24 grams of protein per serving.

One of the main reasons why people stick to regular, high-protein foods is because of the protein-y aftertaste it leaves in your mouth. Gold Standard 100% Whey does exactly the opposite and combines all the amino acids into one protein shake that will give you the post-workout boost you need for muscle growth.

Gold Standard Whey also has a fabulous protein blend: whey protein isolates (contains Emulsifier, Soy Lecithin), Whey Protein Concentrate which contains whey peptides.

Some of the ingredients Gold Standard 100% Whey which we want to highlight are the sweeteners (Acesulfame Potassium & Sucralose), Enzyme Complex (Amylase, Protease, Cellulase, Beta-D-Galactosidase, Lipase) and it’s recommended that you should consume approximately 1 gram of protein per pound of body weight per day.

We stock Optimum Nutrition’s Gold Standard Whey in a 908g version, a 2.2kg version and a 4.5kg version. All exactly the same product – just different sizes.

PhD Diet Whey

If you are on a weight management nutritional plan, then this product is for you – PhD Diet Whey is perhaps the most popular diet whey in the world. In the servings of diet whey, there are only 91 calories per 25g of protein, it’s brilliant with ice-cold water or as a milkshake to give you a high-quality protein shake on those working days when you feel drained.

If you’re looking to use diet whey daily then you can choose from a wide variety of flavours. Flavours include but not limited to Chocolate, Birthday Cake, Chocolate & Peanut, Chocolate Mint, Cherry Bakewell, Banana, Vanilla, Chocolate Orange and a delicious Belgian Chocolate flavour. The wide variety of flavours should help support adequate protein intake as you strive towards your goals.

If it’s ingredients you’re looking for, then PhD Diet Whey has Guar Gum, Xanthan Gum, flavouring & CLA (Conjugated Linoleic Acid) appear in the high-quality mixture as well as green tea extract & sodium chloride. PhD Diet Whey also has a unique protein blend: whey protein concentrate and milk protein.

We sell this market-leading diet whey in two sizes, the 1kg bag or the 2kg bag. Although, we do have a special offer on where you can get a 1kg bag of PhD Diet Whey & some Diet Whey bars for only £32.99.

Optimum Nutrition Vegan Protein

The second entry from Optimum Nutrition on this list. Vegan protein powder is so good even MensFitness are talking about it.

The protein powder contains a complete profile of amino acids and proteins, whilst not compromising any of the protein content due to it being vegan. The high protein blend comes from a variety of sources, mainly pea protein & brown rice protein which gives the Gold Standard 100% Plant Protein a very impressive 24g of protein per serving.

Whilst whey protein is traditionally the main protein powder in the world, we’re pretty sure that since there are no traces of animal or artificial colours inside this product that it’s going to be rising in popularity very soon!

If you don’t believe us, just look at the ingredients below!

Plant-Based Protein Blend (Organic Pea Protein, Organic Brown Rice Protein, Organic Sacha Inchi Protein), Organic Cocoa Powder (Processed with Alkali), Natural Flavor, Organic Natural Flavor, Organic Stevia Leaf Extract, AncienTrim Organic Grain Blend (Organic Amaranth, Organic Quinoa, Organic Buckwheat, Organic Millet, Organic Chia), Organic Guar Gum, Xanthan Gum, Ascorbic Acid, Organic Gum Arabic, Salt, Organic Pomegranate Powder, Cyanocobalamin.

We currently sell Optimum Nutrition Gold Standard 100% Plant Protein in a 684g tub which works out approximately £1 per serving.

MuscleTech NitroTech

Nitrotech is a high-quality protein powder made by Muscletech. Whether you’re using a glass or shaker cup, you can be assured that Muscletech has only put the cleanest and purest protein sources into their formula which also contains creatine monohydrate & amino acids.  The amount of protein in Nitrotech varies from product to product but we’re going to be focusing on Muscletech Performance Series’ version of Nitro-Tech.

The amount of protein in Nitro-Tech is a whopping 30g, in which a serving is only 1 scoop. The whey protein formula comes from whey protein isolate and whey concentrate which comes from the whey peptides.  It has much more strength than regular whey protein and it has plenty of sugar and carbs which helps keep you energised for the lean muscle and build more strength.

1 scoop of nitro tech is enough for anybody and even though the studied forms of creatine, it tastes unreal with cold water or skimmed milk.

 BSN Syntha-6 Edge

Reward your taste buds with BSN’s 1.8kg of Syntha-6 EDGE,  a great tasting, premium protein powder that can be enjoyed at any time of the day – it tastes so good you probably would drink it on cheat day as well.

Not to be confused with the BSN’s regular Syntha-6. Syntha-6 EDGE has more protein, fewer carbs and a cooler name. Designed to support the growth and maintenance of muscle mass, its ultra-premium power contains a full macronutrient profile that ensures your muscles will always be properly fed.

The unrivalled taste comes from its own unique flavour technology which makes protein supplementation easy. It’s protein sources contain soy, lecithin, sunflower oil & powder milk to make sure that you are getting the highest possible quality in your protein matrix. It even contains thickeners such as cellulose gum and xanthan gum, to add to the brilliant texture that the product has.

Fit Facts

Many people feel they don’t have time for regular exercise. Being active is very important aspect of a healthy lifestyle.

INCREASING MUSCLE STRENGTH, HEARTBEAT AND FLEXIBILITY CONTRIBUTES TO PHYSICAL FITNESS.

Being fit has a number of health benefits. Research shows that regular physical activity can promote psychological wellbeing and reduces feeling of depression and anxiety.

So, if you are feeling tired, stressed or down consider visit to the gym or simply go for a walk.

Active lifestyle manages healthy weight and prevents weight gain.Physical activity can balance intake of daily calories. Just remember don’t counteract all exercise you do by eating lots of junk food.

You need at least 60 min of vigorous exercise every day to burn overeaten calories. Follow a varied diet rich in protein, fresh fruit and vegetables. It is important to watch the quality of the calories you eat.

ACTIVE PEOPLE ARE AT LOWER RISK OF DEVELOPING CHRONIC DISEASES SUCH AS TYPE 2 DIABETES, HIGH BLOOD PRESSURE, STROKE, CORONARY ARTERY DISEASE, COLON CANCER AND OSTEOPOROSIS.

Keep your heart rate up and stay fit and healthy for life.

How can I increase my metabolic rate?

Metabolism is the term given to all processes by which your body converts food into energy. The metabolic rate is the speed at which your body burns calories. Your BMR (basal metabolic rate) is the rate at which your burn calories on essential body functions such as breathing. If you don’t exercise regularly, you’ll lose around 0.25 kg (1/2Lb) of muscle every year after your late twenties. When you lose muscle you BMR drops about 2% every decade, so you burn les calories. You can prevent age –related muscle loss with weekly strength training.

STRATEGY:

  • Exercise – higher intensity exercise increases post-exercise oxygen consumption ‘after burn’ and comes from fat stores.
  • Add muscle – regular weight training will raise your RMR. Adding two pounds (1kg) of muscle burns on average an extra 65 calories a day. That’s 2015 calories per month, equivalent to losing 1/2lb (0.25 kg) of fat.
  • Eat small meals often throughout the day – eat regularly and frequently to increase the metabolic rate. Plan three meals and two snacks a day spacing them at 2 -3 hours intervals.
  • Hydrate – drink at least 1.5l of water a day. Dehydration slows down the fat-burning process.
  • Avid skipping meals and don’t leave more than five hours between meals.
  • Eat protein – with every meal, while eating protein boosts your metabolism. Up to 20% of meal calories may be burned off as heat. It’s also the most satisfying nutrient so helps stop overeating.
  • Eat breakfast – it kickstarts your metabolism. For sustained energy combine carbohydrates and protein like eggs on toast or porridge.

Post Exercise Snacks

Combining protein and carbohydrate has been shown to be more effective in promoting recovery than carbs alone. Protein – carb mixtures stimulate a grater output of insulin promoting glycogen and protein synthesis and lowers cortisol level after exercise. Cortisol supresses the rate of protein synthesis and stimulates protein catabolism.

HERE ARE FEW IDEAS WHAT TO EAT AFTER WORKOUT:

  • A meal replacement shake ( a balanced mixture of Maltodextrin, sugar and protein together with vitamins and minerals)
  • A handful of dried fruit and nuts
  • A roll/bagel/bread/wrap filled with lean protein – chicken, turkey, fish, egg or peanut/almond butter.
  • A bowl of wholegrain cereal or muesli with milk
  • A few oat or rice cakes with peanut/almond butter or cottage cheese and low sugar jam
  • A bowl of porridge made with scoop protein powder or milk
  • Jacket potato with portion of lean protein like tuna, chicken, beef, baked beans
  • 1-2 portions of fruit and handful of nuts
  • 1-2 portions of natural high protein yogurt and portion of fruit
  • A homemade milk smoothie with fresh fruit

Celebrity Workouts – Brad Pitt’s Fight Club Workout

Probably one of the most admired physiques, as far as Hollywood characters are concerned, is Brad Pitt’s Tyler Durden in Fight Club.

Weighing in at only 150-155 pounds and with only 5-6% body fat, Pitt maintained this physique by focusing on one muscle group per day, allowing for full recovery and maximizing his muscle growth potential over an extended period of time, similar to a bodybuilder’s periodization schedule.

Saving the cardio till the end of the week, Pitt would work at the maximum target heart rate with an intense session to burn off any unwanted fat, without sacrificing muscle.

For his next role in Snatch, Pitt eased off from his intense workout schedule and gained weight for a more healthy 8% body fat.

Reccomended Supplements –

Protein Powders

Optimum Nutrition Gold Standard 100% Whey – http://bit.ly/SSHF_100Whey

Dymatize Elite XT – http://bit.ly/SSHF_XT4lbs

Pre-Workout

Applied Nutrtion All Black Everything – http://bit.ly/SSHF_ABE

Cobra Labs The Curse – http://bit.ly/SHHF_TCurse

Creatine

Muscletech Cell Tech Performance Series – http://bit.ly/SSHF_MTCrea

All American EFX Kre-Alkalyn – http://bit.ly/SSHF_KreAlk

Protein Bars

Grenade Carb Killa Bars – 

Optimum Nutrition Protein Whipped Bites 12x76g Bars – http://bit.ly/SSHF_ONWB

Workout Schedule

Exercises were performed at 3 sets of 15-25 reps. High intensity and heavy weights – on resistance days, on cardio days – running.  Nice and simple.

Monday – Chest

75 push-ups
Bench press 
Nautilus press 
Incline press 
Pec-deck machine 

Tuesday – Back

25 pull-ups
Seated rows 
Lat pulldowns 
T-bar rows 

Wednesday – Shoulders

Arnold press 
Laterals 
Front raises 

Thursday – Biceps & Triceps

Preacher curls machine 
EZ curls cable 
Hammer curls 
Pushdowns 

Friday – Cardio

Treadmill 60 minutes – 80-90% MHR

Saturday – Cardio

Treadmill 60 minutes 80-90% MHR

Sunday – Rest