If you have read my last blog post >> check it out here << about supplementing for health, this is a continuation of that delving more specifically into ‘sports’ supplementation, and the products recommended by SpeedFit. We will be looking at what these supplements are, how they work, the benefits they can achieve, and whether or not they may be beneficial to you.
What are Supplements?
To be put very simply, supplements are any substance taken to ‘supplement’ the nutrients received through your dietary intake. So essentially, a substance which replaces or fills a hole in your vitamin and mineral requirements which cannot be obtained through the consumption of food. Therefore, they should never be relied upon as a direct ‘replacement’ for anything that CAN be obtained by consuming food; they are designed to be used ‘in conjunction’ with a healthy and balanced diet.
However, in a fitness setting, there are many products available which can be used to enhance the benefit of your workout by improving stamina, endurance and performance, and assisting in a quicker and more efficient recovery. Today we will be breaking-down the products that SpeedFit chooses to recommend to their clients.
What supplements does SpeedFit recommend and why?
Most of you will have seen the supplement shelf in your local SpeedFit studio, and many of you will have wondered exactly what each of those products do. If you haven’t had the chance to read our product brochure in store, or chat to your trainer about the products, this is where I will break-down exactly what they are for, and when is the best time to use them.
Fresh Up Concentrate
This is provided to your prior to your workouts for 2 reasons. Firstly it ensures that you are adequately hydrated as that is necessary for effective conduction of the electrodes. Secondly, it contains Amino Acids. BCAA (branched chain amino acids) are compounds used in the body for energy formation. When you are not efficiently fuelled by food, your body can utilize BCAA’s directly as an energy source during your workouts which prevents detriment to, and atrophy of your muscles as well as preventing fatigue and reduced performance. As it contains a whole range of other essential vitamins and minerals (B vitamin complex, magnesium, potassium etc) it can also be used daily as a multi-vitamin boosting drink and an easy way to increase water consumption. Try mixing it in mineral water for a great tasting alternative to alcohol.
SpeedFit WPC (whey protein concentrate)
As mentioned up above, WPC is a fast acting source of readily available protein. It is absorbed very quickly into the bloodstream and hence can be utilized for muscle recovery and development almost immediately post-workout. It is most effective when taken within 40 minutes of your workout; any longer than that and the benefits start to decrease. On days where your dietary intake in insufficient, whey protein can also be combined with whole foods as a supplementation to meals (mixed into oats, blended into a smoothie, stirred through yoghurt etc).
Bulletproof Brain Octane
Brain octane is comprised of 100% caprylic acid triglycerides from coconut oil. Caprylic acid is a medium-chain triglyceride (MCT), which is an energizing, easy-to-digest, high quality fat. A kind of ‘natural fuel’ for the body and brain, MCT oil is a great source of healthy fats that can help improve sports performance, cognitive ability, weight management, gut and heart health. Due to their ‘shorter chain’, MCTs are more effectively absorbed and utilised to provide immediate energy instead of being stored as fat in the body. MCTs are absorbed directly through the gut, into the bloodstream and sent straight to the liver. Here, they are converted to ketone bodies – the by-product of fat being utilised for energy, which can be used by the brain, heart and other muscles. MCTs also allow our bodies to reach ketosis (the process of burning fat for energy) faster and more easily, and because they do not store as fat in the body, can also help with weight management, endurance and physical performance. It has also been found to significantly reduce cravings.
Try adding brain octane to your morning tea or coffee, blend it into smoothies, drizzle it over your cooked meat and vegetables or use it to create sauces and salad dressings. As it is flavourless, it is really very versatile! I recommend starting with 1 tsp per day and slowly building yourself up to 1-2 TBSP per day. If you use too much too soon, it may upset your GI tract causing diarrhea.
Bulletproof Coconut Charcoal
Activated charcoal is the byproduct of burning a carbon source like wood or (better yet) coconut shells. The substance is “activated” by high temperatures, resulting in a highly adsorbent material with millions of tiny pores that capture, bind, and remove poisons, heavy metals, chemicals, and intestinal gases. Western medicine primarily uses activated charcoal to soak up poisons or other toxins in a hospital setting, but activated charcoal is so much more than an antidote. Charcoal binds to certain poisons, heavy metals, and other toxins and flushes them from your body, making it a wonder substance for acute and general detoxification
The benefits of activated charcoal include general detoxification, digestive health, gas, bloating, heart health, and anti-aging.
Take activated charcoal powder or capsules when you eat out at restaurants, drink bad quality coffee, when you travel, when you feel moody or tired, and when you drink alcohol.
Bulletproof Collagen Protein
Collagen is the most plentiful protein found in all animals. In humans, it accounts for about 1/3 of our total protein in our bodies. Collagen is composed of amino acids, including proline and glycine (which are also found in bone broth). It helps us build our connective tissue – our bones, ligaments, tendons and cartilage – and supports healthy skin, hair, nails, joints and digestion. Protein is essential for healing and repair, particularly in the muscles and tissues of the digestive tract. Evidence shows that collagen can help strengthen the intestinal barrier of the digestive tract. Collagen is readily available in animal products including bone broth, meat and fish, however sometimes we are unable to gain enough collagen from diet alone, and this is where collagen protein can assist in filling that gap. Collagen dissolves completely, is heat stable, and flavourless, so it is very easy to incorporate into recipes without impacting the overall consistency or taste. Try incorporating it into soups, smoothies, baking, tea and coffee, sauces, stews, desserts, chia pudding, yoghurt and cooked oats. The applications are almost limitless!
Keto Max is a formulated exogenous ketone supplement which claims to put your body into a state of ketosis, thereby promoting better mood, strength, energy, sleep, focus, and fat loss. Ketosis is when our body burns ketones for fuel, and these ketones are created via a process called ketogenesis. Exogenous ketones are ketone bodies that are not made endogenously (in the body). They are typically ingested in the form of ketone salts, which are the main active ingredients in Keto//OS products. Some of the benefits of Keto Max have been listed as increased mental stamina and clarity, improved endurance, appetite suppression, weight loss, reduction of cravings and increased energy. However at this point, there is no conclusive research on KETO//OS effects on humans (the only studies conducted have been on rats…and we are quite different to rats!). Variations in benefits seem to be attributed to genetics, gut health, and lifestyle factors that impact how the body uses the product,
The science behind the effects that ketones have on the body is in its early stages. However, many studies have found that being in ketosis provides us with benefits that extend beyond what we previously expected. However all research currently indicates that a ketogenic DIET is highly likely to have more positive effects than exogenous ketones (although exogenous ketones may have some benefits). We can also assume that exogenous ketones like KETO//OS will provide the best results when used in conjunction with the ketogenic diet.
PERSONALLY when i utilize Keto OS first thing in the morning, i find that i am able to go without food until around 2pm, so i would assume it is beneficial to those on an intermittent fasting regime. I also find that the product gives me an intense, pointed mental focus. I have unfaltering energy, and am able to multitask much more effectively and efficiently than a normal day.
If you decide to try keto max for yourself, i recommend only taking ½ a sachet for the first 2 days mixed into 500ml of water. After this you can increase to a full sachet. Sip it over 15-2 mins to prevent GI upset.
So in a day, how would these supps fit in?
Upon waking – First thing in the morning you could start your day with 1 x sachet of Keto OS Max mixed into 500ml of water. This will suppress your appetite, boost your levels of ketones in the bloodstream and may give you a sense of pointed focus and energy.
Breakfast – Try having a Coffee with 1 TBSP brain octane oil and 1 serve collagen protein mixed through to fuel your body with healthy fats, stimulate mental activity and control cravings.
OR for a more satisfying option, make a smoothie using 1 TBSP brain octane, 1 serve collagen protein, a handful of baby spinach, 1 cup mixed berries, 1 TBSP chia seeds and a cup of coconut milk.
Pre-workout – Have one serve of fresh-up mixed into 500ml of fresh cool water to boost hydration, and provide your body with essential BCAA’s to fuel your workout and preserve muscle.
Post-workout – Have one serve of SpeedFit WPC immediately post workout to provide your muscles with fast-acting protein, aiding in recovery and growth.
Before eating out or consuming alcohol – Take 2 x coconut charcoal tablets when you know you will be eating out somewhere with rich foods, or consuming alcohol with your meal.
When you suffer bloating and gas – Take 2 x coconut tablets to alleviate symptoms.
When you travel – Use coconut charcoal tablets at the first signs of experiencing stomach upset/travellers diarrhea or immediately following a meal that you think may have been unsafe.
So whilst supplements should only be used to fill in gaps that we miss with our balanced diet, you can utilise the above information to make more informed decisions about when the best time is to incorporate these products into your lifestyle. To find out more or to purchase, contact us on 1300 121 313 or visit your local SpeedFit location.