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Our range of protein powders and sports supplements cut out all the nasty stuff and give you the nutrients you need to perform at your best, and recover fast. For our SlimRight range, visit the Weight Management section of the site.
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Sport & Fitness
Why We Need Magnesium
The Importance of Magnesium For Health
Magnesium is abundantly available in a range of foods, as well as in supplement form. It is critical for maintaining a huge range of biochemical reactions in the body. It is particularly important for:
proper muscle function, relaxation and contraction
maintaining bone health
the list could go on and on.
How Much Magnesium Do I Need?
The Australian Government National health & Medical Research Council recommends the following
RDI (Recommended Daily Intake) for magnesium
: 330-350mg a day
: 255-265mg a day
Measuring the exact level of magnesium in each person's body is difficult. This is because much of the magnesium that exists in your body is in your bones or cells, not in your blood. This difficulty in measuring magnesium levels can make magnesium inadequacy difficult to diagnose via usual tests. However, common signs of a magnesium deficiency include:
agitation / restlessness
tingling in joints and extremities
muscle cramping and spasms
poor nail / hair health
Studies also suggest sufficient magnesium intake is linked to cardiovascular health, maintaining brain function, helping with migraines and lack of magnesium may contribute to symptoms of low mood.
Best Magnesium Sources
Magnesium is abundantly available in a number of foods. Some of these foods include:
is completely organic and rich in magnesium. Try including it in some of our delicious Cacao recipes.
WholeFood Magnesium Powder
features natural magnesium and is in an easily absorbed powder form. Most magnesium tablets contain synthetic magnesium compounds created in factories. Tablets are not as easily absorbed.
dark leafy greens (eg/ raw spinach)
nuts and seeds
whole grains like brown rice
------ This article was provided by our online partner Health365. For more information on
which electrolytes we need to maintain health
Sport & Fitness
What Is the Best Time To Take Protein?
This commonly asked question has no universal answer... The best time to take protein depends on you and your specific health goals. Check out our protein timing cheat sheet below: these general guidelines will help you answer one of the most commonly asked questions in sports nutrition...
What Is The Best Time To Take Protein?
1. If you Take Protein In The Morning
BENEFIT A: WEIGHT LOSS
Research published in the American Journal of Clinical Nutrition shows that taking protein early in the morning gives a feeling of fullness and reduces appetite and snacking. Take a
low carb protein shake
in the morning to reduce hunger and help boost your metabolism. Better yet, blend a scoop of
in with some almond milk, blueberries, spinach and a banana for a great superfood breakfast.
BENEFIT B: SUPPORTS STRENGTH AND MUSCLE MASS
Catabolism is relatively common among athletes. It is caused by over-training and under-eating. In short, catabolism happens when your body needs a food source for energy, has none to draw on, so starts to use your muscles as fuel. Needless to say, this is bad for an athlete. A 2006 study from Victoria University showed that taking protein first thing in the morning increased both overall muscle mass AND strength for athletes when compared to a control group who had no protein with breakfast. Worried about bulking up after your breakfast shake? You need not worry - unless your diet is rich in carbs and your fitness regime is designed to help you build muscle, you are unlikely to bulk up after a protein shake for breakfast.
2. If you TAKE PROTEIN THROUGHOUT THE DAY
BENEFIT: MORE ENERGY
Find yourself nodding off mid-afternoon? The reason could be that your diet lacks long-lasting energy. Try splitting your 3 (large) main meals for 5 smaller ones, eating every 3 hours. Make sure your 5 meals contain protein. If not a shake, then a tin of tuna or a fistful of nuts can be an easy way to grab some protein in a meal.
BENEFIT: WEIGHT LOSS
A 2005 study published in American Journal of Clinical Nutrition showed that participants who got 30% of their daily energy intake from protein felt less hungry and lost more weight.
3. If you Take Protein Before Training
BENEFIT: MORE EFFECTIVE WORKOUTS
Many proteins contain high levels of branched chain amino acids (BCAA’s). These help maintain muscle glycogen stores. Glycogen provides energy to the body... more glycogen means more energy. A pre-workout snack of a protein shake plus a complex carbohydrate like brown rice or oats 45 minutes before exercise can give the energy needed to go harder during workouts. Alternatively, try our
Brown Rice Protein with Chia and Pea
before training for a shake that delivers pre-workout carbs and BCAA's and for fuel plus readily absorbed brown rice protein for recovery.
4. If you Take Protein After Training
BENEFIT: RECOVERY AND GROWTH
A 2001 study published in American Journal of Physiology showed that post exercise is when your muscles are crying out for amino acids the most and are therefore most likely to absorb protein. The benefits of a post-workout protein hit for muscle growth and/or recovery are well documented. Give your muscles the fuel they need to recover by consuming protein after your workout. A 2013 study from the University of Tampa studied the effectiveness of brown rice protein vs whey protein in helping post-exercise recovery. The study noted that "there were no differences between the two groups". Given that whey contains lactose (which can cause bloating, wind, nausea and diarrhoea in some people),
brown rice protein
is an ideal post-workout protein.
5. If you Take Protein Before Bed
BENEFIT: RECOVERY AND MUSCLE GROWTH
A 2012 study from Maastricht University Medical Centre in the Netherlands revealed that protein supplements taken directly before bed time do, in fact, get digested or used by your muscles while you sleep. This can boost overnight recovery and muscle growth. ------ This article was produced by our online health partners, Health365. For more information on a range of
exercise and fitness related topics
Sport & Fitness
Speeding up your metabolism is the holy grail of weightloss. But ..
Figure Protein (Vanilla)
Figure Protein is formulated for active women that are looking for a good source of protein to help support wellbeing and vitality! Containing
iron, chromium, probiotics, folate, calcium and vitamin D,
is the protein supplement to help support active women!
Famous for heart health, more recently used for athletic performance.
Sport & Fitness
Lift Heavy To Get Lean
Many women (and men) exercise to lose weight and get toned. After many weeks and months of working out with light weights and high repetitions, they have enjoyed limited results and get disheartened. The solution may be to lift heavier weights and do fewer repetitions.
Heavy Weights Don't Cause Bulking
For many women we talk to about our range of sports supplements, such advice sets off alarm bells. They are concerned that if they lift heavy weights and use protein powders they will bulk up, get square shoulders and start to look like body builders. The reality is that numerous reps of lighter weights that many women do to 'tone' is more likely to give you that body builder physique than lifting heavier weights at smaller repetitions.
Protein Powder Doesn't Cause Bulking
Other women's fears of protein powders making them bulk up are also unfounded. Protein powders are an excellent way to retain a trim figure, increase energy and do not necessarily lead to 'explosive muscle growth' (contrary to what some of the advertisements in some magazines might promise). Unless you take supplements and eat a diet specifically designed specifically to help you bulk up, 95% of women will not bulk up, tending to build curves in the 'right' places instead.
What the professionals say
Registered sports scientist Habib Noorbhai says this lingering myth over women bulking up from weight training is a very common misconception. “Strength training has a variety of benefits for women, one of which is preventing the earlier onset of bone and joint-related diseases such as
and fibromyalgia. “Performing low to moderate intensity weight training will ensure increase in strength gains, assist in the loss of body fat and assist with activities of daily living.” He adds that “vigorous intensity weight training can initially lead to a minimal gain in lean muscle, but generally low to moderate intensity weight training combined with cardio, and following a healthy eating plan is the secret to getting toned and losing body fat”. We have to agree. We are lucky enough to have an in-house gym at Nature's Way HQ. Many of us have recently started to focus less on the treadmill and bicep curls and more on lifting heavy. We use whole-body exercises like squats, dead lifts and power cleans in conjunction with circuit training and clean diet. We have certainly not noticed any bulking, are happy with improvements in strength and body shape and can also report a reduction in body fat.
So where do you start?
There is an inherent risk in starting to lift heavier weights. Unless you are already experienced at weight training, we strongly recommend enlisting the services of a personal trainer or - ideally - a strength coach who can teach you proper form to avoid injury. Once you have learned the basics of safe lifting, you can start to increase the load and train with a friend or alone, however that initial expert guidance to help you refine your form and build a baseline of strength is highly recommended to help avoid serious injury..
Sport & Fitness
Muscle Cramps: Causes & Treatment
Muscle cramps are powerful, involuntary, painful spasms of a muscle. They occur most commonly in the calf, hamstring or foot. Whilst cramps most often fix themselves after a few moments as the muscle relaxes, many people have regular, recurring cramps. Regular cramping can be a sign of an underlying disease or ongoing nutritional deficiency. Rest assured if you cramp regularly, your condition may be treated using the below tips.
What causes muscle cramps?
The definitive cause of the muscle spasms we call 'cramps' are not fully understood. Muscle spasms are usually a sign that the cramping muscle is under excess stress, heat or lacking key nutrients. If you are cramping regularly, there could be a number of contributing factors:
poor physical fitness
tight muscles or lack of flexibility
inadequate diet / nutritional intake
excessive perspiration / dehydration
muscular fatigue or injury
shortage of key vitamins and minerals for muscle health (minerals critical for muscle function are calcium, magnesium, potassium and sodium. Other studies suggest that
vitamin B, C, D and E shortages may also be indicated
disease or prescription medications
Any or all of the above factors can lead to irregular muscle function, which increases the chance of spasm / cramp.
How do I avoid muscle cramps?
In looking at the above risk factors, you can reduce your risk of cramping by trying the following tips:
Maintain your fitness.
Stretch regularly. 5 minutes of gentle stretching on the floor during a TV ad break each evening can be sufficient to drastically improve flexibility. Hold each stretch so that you are straining but not feeling pain, and release after 30 seconds.
Ensure you are getting the right minerals to maintain proper muscle function. Eating a varied diet is the best way to get a range of minerals.
is a rich natural source of magnesium.
Try a supplement. Getting your RDI of some minerals is tough to do from food alone (adult women, for example, need 1300mg of calcium each day. That's more than 4 glasses of milk). If you think you are struggling to get enough nutrients into your diet to stop cramping, you may benefit from taking a multivitamin that contains magnesium and nutrients to aid muscle relaxation or:
Magnesium powder sourced from wholefoods
(more readily absorbed by the body than tablets)
(cacao is rich in magnesium and potassium). It is possible to have too much magnesium, yet the side effects at the upper limit of recommended daily magneisum intake have
not been shown to produce toxic effects when ingested as naturally occurring magnesium in food
) as contrasted against magnesium tablets.
(chia seeds are incredibly rich in calcium, critical for muscles).
Ensure you are drinking enough fluids throughout the day, especially before, during and after periods of physical exertion. Drink a glass of water first thing when you wake up in the morning to top up any fluids lost during sleep.
Know your exercise boundaries. In hot / humid conditions, take it easy to avoid excessive perspiration.
If muscle cramps persist despite trying the above, see your doctor. Genetic factors, diseases such as atherosclerosis or sciatica or some prescription medications may be contributing.
Quick, I'm cramping! Help me!
We usually don't spare muscle cramps a second thought until the muscle is already spasming and we are clutching the effected limb in agony. Use the below tips to shorten the severity and duration of cramps.
Gently stretch the muscle that is cramping
Massaging the muscle (provided doing so is not too painful) can help increase blood flow to the area and relax the muscle.
Apply an ice pack to cool down overheated muscles.
Take a rest after the cramp has subsided. A cramp is your muscle crying out for help. Taking a rest will help the muscle relax and can help ensure it doesn't immediately recur.
Sport & Fitness
Training tips to avoid joint damage.
Whether you are already feeling the onset of sore / stiff joints, ..
High Strength CoQ10
Nature’s Way has brought together the important nutrients Coenzyme Q10 and Bioperine in this high potency "one-a-day" formulation to support heart health and energy production. Try
High Strength CoQ10
for: - Heart Health and support for CoQ10 deficiencies - Increased physical performance - Increased energy *May assist in the maintenance of cholesterol levels within the normal range in healthy individuals.
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