CBD oils – health-promoting values

Hemp products were notorious for a long time. They were even banned due to the fear of their narcotic effects. However, this was due to the confusion between hemp seed and cannabis and THC and CBD. In the latter case, you don’t have to worry about psychoactive effects, addiction and causing hallucinations. On the contrary, CBD is a precious ingredient with many health-promoting effects. Many scientific studies have been done that have confirmed the favourable properties of cannabidiol. It has a protective effect, reduces the risk of developing various diseases, relieves and eliminates various health ailments. So, it’s time to find out what CBD oils are and how they work.

What is CBD, what effect does it have?

CBD is cannabidiol found in hemp plants. It is a therapeutic agent with health-promoting properties. It has a beneficial effect on the psychophysical sphere of the body. It is essential that CBD is an entirely safe substance and does not cause any adverse side effects. It can be taken both preventively and therapeutically. You don’t have to worry about intoxication or addiction, unlike the psychoactive THC.

Many people wonder what CBD does and how it affects the body. This natural substance is in everyone’s body due to the presence of the endocannabinoid system. CBD prevents neurodegeneration of cells and stimulates the nervous system. It combats neurodegenerative and mental disorders. It also has anti-cancer properties – it attacks and destroys diseased cells. CBD oil is a treasure trove of antioxidants. It has a strong antioxidant effect and slows down cells and tissues’ ageing process. It stimulates the body’s natural defence mechanisms. It protects against free radicals. It also eliminates inflammation has an analgesic and antiemetic effect. CBD strengthens the immune system. This is due to its immunological effects. It speeds up wound healing, aids in treating skin diseases, and rejuvenates the epidermis. It has antibacterial and antifungal properties. It also prevents the multiplication of pathogenic microorganisms. It soothes nausea, stimulates the appetite and improves metabolism. It reduces and eliminates allergy symptoms.

What is CBD oil used for, what does it help?

CBD oil has a wide range of applications due to its vast spectrum of action. It helps with cancer, leukaemia, tumours, cysts. The substances present in the substance have an anti-cancer effect – they contribute to the “suicide” of the disease-changing cells. They inhibit the multiplication of cancer cells. You can also count on reducing unpleasant ailments associated with receiving chemotherapy. CBD alleviates or eliminates vomiting, dizziness, baldness, depressive states. The oil is also used for neurodegenerative diseases such as multiple sclerosis, epilepsy, autism or Parkinson’s and Alzheimer’s disease. The active substance has a neuroprotective effect. It prevents damage to nerve cells and supports the regenerative processes of those already damaged. CBD has a calming and soothing effect on the nervous system, reduces the frequency of seizures and prevents muscle relaxation.

Hemp oil with CBD should be of interest primarily to people with nervous system diseases. It helps with neurosis, schizophrenia, psychosis, anxiety, panic attacks, insomnia, anorexia and chronic stress. CBD supports clearing the mind, relaxing, facilitating entry into a state of deep sleep. The oil is also used for inflammation due to its potent anti-inflammatory properties. Indications for admission are rheumatic and immunological diseases, addictions, pain (headache, bone, muscle, joint, of unknown aetiology). Alcoholics and drug addicts increasingly use CBD because it relieves withdrawal syndrome. It is also worth bearing in mind that the substance can be used internally and externally. It is used in dietetics and cosmetics, prophylactically and therapeutically.

How do you harness the potential of CBD?

There are many ways to provide your body with CBD. The most popular at the moment are drops and pastes used orally under the tongue. They are characterized by high bioavailability and are absorbed through the mucous membranes. Another solution would be enteral CBD capsules. For many people, it is very convenient to swallow a tablet with a specific dose of the substance. However, it should be remembered that for the effect of CBD administered enteral; you should wait several tens of minutes after taking it. Another option to choose is to inhale dried or unique CBD crystals. The vaporizer is used to heat the raw material, making it possible to release valuable substances that affect the psychophysical sphere. There are even CBD cosmetics for the skin, food products and rectal suppositories on sale.

Where to look for CBD oils? What to follow when choosing?

Once you know the remarkable properties of cannabidiol, you may want to consider where to buy CBD oil. This is a product that is quite popular but relatively expensive. Not surprisingly, there have been many counterfeits on the market that have nothing to do with CBD. Their health-promoting value is zero, and they may even contain harmful substances. Therefore, it will be essential to get products from a proven source, preferably certified. CBD oils can be purchased in stationary and online stores, pharmacies, and auction sites. When buying, you should always consider the quality of the oil, CBD content, capacity, composition and extraction method.

 

 

 

 

Supplements to help lower cortisol

Cortisol is a hormone that is produced in the adrenal glands. Its level is controlled by an adrenocorticotropic hormone, popularly known as ACTH, which in turn is produced by the pituitary gland. On the other hand, the production of ACTH is supervised by CRH so that a balance can be maintained in the body. Unfortunately, this balance is often disturbed, leading to the overproduction of cortisol and its negative impact on the body. What can this situation involve, and how to lower cortisol levels?

What is cortisol?

If you want to know how to lower cortisol, you should first learn it. What is this substance, and what is its purpose in the body?

As mentioned earlier, cortisol is a hormone produced by the adrenal glands. It belongs to the group of steroid hormones that can be synthesized from endogenous or exogenous cholesterol. What is very important, its production is closely related to the daily rhythm. Most are produced in the morning, and the lowest amount is at night.

When is the most significant secretion of cortisol? The body produces large amounts in stressful situations or during physical activity. For example, it occurs when the body needs a sudden burst of energy due to fighting or running away.

What is cortisol used for?

Cortisol is an essential substance that, along with testosterone and adrenaline, is included in a particular group of hormones responsible for fight or flight. Its task is to give the body energy so that it is possible to save the body in a threatening situation. But what are the most critical tasks of cortisol?

There is no denying that its most important function is to increase blood glucose levels if the body finds itself in a stressful situation. What effect will this have on the body? There will then be a significant constriction of blood vessels with a simultaneous acceleration of the heart rate. This will cause all the body’s attention to be diverted to the muscles to provide maximum practical work. So, as you can guess, this will significantly reduce the brain’s cognitive abilities, reduce concentration and logical thinking ability, and cause problems with long-term memory.

Of course, this is not the only task of cortisol because it is also responsible for inhibiting immune reactions, including inflammatory and allergic ones. It also affects improving bile juice secretion or stimulating calcium release from bones. Not to be forgotten, it also has a strong correlation with insulin inhibition.

What are the symptoms of elevated cortisol?

So as you can see, cortisol is an essential hormone responsible for several different mechanisms and functions of our body. So now it’s worth considering what the consequences of disturbing its levels may be. By far, the most common problem in this situation is elevated cortisol levels. So what can be the reason for this, and what symptoms does it cause in the body?

Elevated cortisol is most often caused by prolonged and very severe stress resulting from, for example, professional life. Moreover, improper diet reduces testosterone levels and even fasted physical activity may also be responsible for elevated cortisol.

But what will all this mean for the body? What will be the body’s adverse reactions caused by elevated cortisol levels? Typically, this situation will result in increased blood pressure, muscle weakness, frequent urination, insomnia, decreased libido, or a high predisposition to infection. However, what is extremely important, a huge problem is also a rapid change in body composition, i.e. excessive accumulation of fat tissue, especially in the neck, face and collarbones.

How to reduce cortisol levels and lose weight?

So as you can see, the adverse effects of elevated cortisol have a broad impact on the human body. Not only do they contribute to its overall weakness, but they also cause the visual side of the body to deteriorate. Lowering cortisol is therefore very important for many reasons. However, how can this be done?

By far, the most important thing to start with normalizing cortisol levels is a lifestyle change. It needs to become much more harmonious, calm and undoubtedly less stressful.

Another thing you absolutely must take care of is getting enough sleep. As it turns out, inadequate rest can hurt reduced energy levels during the day and may contribute to impaired production of cortisol. So it’s worth remembering to go to bed at approximately the same time, and that sleep should last about 7-8 hours.

The critical issue when looking at the possibility of naturally lowering cortisol levels is to take care of your daily diet. First of all, it is essential to remember to drink enough water every day. Moreover, it is advisable to limit sugar intake during the day. You can help yourself by eating dark chocolate, bananas or natural yoghurt without sugar.

Dietary supplements that help lower cortisol levels

Reducing cortisol levels should not be based solely on diet or lifestyle changes. It is essential, in this case, the use of appropriate aids. Of course, you can use pharmacological agents, but a much better idea is dietary supplements.

For what reason is it worth using dietary supplements? First of all, they are available without a prescription, so they are easy to buy. What is more, they do not contain harmful substances and do not cause adverse side effects – which, unfortunately, cannot be said about pharmacological agents. Finally, it is worth mentioning that dietary supplements are based on a very carefully selected composition, so they provide a very effective but also safe for the body to reduce and normalize cortisol levels.

What measures can be recommended? Of course, a good choice are simple remedies such as lemon balm, which help fight excessive stress, but most of all, bet on products such as SNS Inhibit-E or Blackstone Labs PCT V (Laxogenin + Arimistane). They contain natural substances that stabilize cortisol levels and numerous auxiliary additives. Other supplements such as Centurion Labz Retreat, TWP Legend or Core Labs Estro Guard are excellent choices. An essential substance contained in them is testosterone, which is known to help stabilize cortisol levels naturally. These supplements are sold in large packages and come in easy to take tablets, so no one should have a problem taking them daily.

Chocolate – positive effects with the right dose

Chocolate – who doesn’t dream about it? It is adored by children and maligned by adults. And yet it is considered a substance with health-promoting properties. So maybe it is worth (at least to some extent) to start assimilating it every day?

Chocolate – the essential health-promoting properties

There is no doubt that a person can become addicted to chocolate to some extent. It is not difficult to go from one maximum of two cubes to a whole bar. However, it is essential to remember that this source of magnesium, iron and calcium can add to one’s vigour strength and increase one’s intellectual capacity. So which chocolate is good for your health? Here we have good news for all gourmands: all types of chocolate have very beneficial effects on human health. Nevertheless, dark chocolate has the best properties. It is rich in trace vitamins and does not damage the teeth as much as milk chocolate does.

Research has revealed that dark chocolate is rich in carbohydrates, magnesium, protein, zinc, copper, potassium, iron, manganese, niacin, fibre, various antioxidants, and vitamins A, E, and B, along with omega-6 fatty acids.

Types of dark chocolate

Good milk chocolates have about 40 to 60 per cent pulp in their composition. Products with 70 per cent pulp in them, on the other hand, are categorized as dark chocolate. Which dark chocolate is best for your health? The one with the highest percentage of this pulp (this criterion is the main factor in determining the type of dark chocolate). In fact, on every chocolate, you can find information regarding the percentage of this ingredient. From the point of view of human health, the best chocolate contains about 90 per cent pulp. Unfortunately, its intense and bitter taste does not suit many people, which of course, does not mean that it is not worth introducing it into your daily diet. And one more thing: for the use of dark chocolate to bring optimal results – it is worth eating it in combination with, for example, nuts.

Tips for using dark chocolate

Scientists are still arguing about what amount of chocolate is good for your health. According to some, a maximum of 2 – 3 cubes of chocolate should be consumed per day. Others insist that consuming four or even five cubes daily is best. Who is right? The number of cubes consumed depends mainly on the cocoa solids content of the final product. In the case of chocolates you can find, for example, in regular supermarkets, the cocoa solids content does not exceed 40-50%. Only the best chocolates have 70, 80 or even 90 per cent cocoa solids. It is worth noting that only two cubes are enough in their case.
Chocolate and dietary temptations

Many people who have not yet recognized the qualities of natural dark chocolate believe that it is also possible to become addicted. However, it is worth noting that in the case of chocolates with a pulp content of 90 per cent or more (and even higher), the taste of the product changes dramatically. One might even venture to say that for beginning chocolate lovers, it is almost unacceptable. That is why buying the best chocolates means tasting them rather than tasting them all the time. Only the most loyal chocolate lovers are accustomed to the bitter taste of the best product.

Chocolate and its effects on the human body

The influence of chocolate on the human organism is very complex and multifaceted. It is true that standard chocolate weakens teeth and significantly raises blood sugar levels. However, it is essential to remember that these problems are only associated with milk chocolate, not its dark counterpart. So what are the health benefits of dark chocolate for the person who uses it?

1. improved concentration – probably everyone has noticed that a little bit of good dark chocolate effectively improves a person’s intellectual abilities. So it is no wonder that 2 to 3 cubes are often tempting for high school graduates, people taking important exams and even white-collar workers.

2. In answer to the health benefits of chocolate, the following should be mentioned: avoidance of dangerous diseases. Using dark chocolate in appropriate amounts makes it more difficult to contract heart disease, atherosclerosis, diabetes and even cancer. What is more, regular consumption of 2 – 4 cubes of dark chocolate helps to reduce the risk of severe neurological diseases.

3, More energy – regular consumption of dark chocolate contributes to a more efficient metabolic process, which leads to a reduction in the amount of fat tissue and its faster burning. This, in turn, gives you energy for the whole day.

Note: dark chocolate is a natural energy bomb worth having on hand. Thanks to it, moments of weakness, drowsiness and reduced concentration will not scare us. Dark chocolate should also be used periodically by people who have diabetes, who are diagnosed with temporary drops in blood glucose levels (hypoglycemia).

In conclusion, dark chocolate is an essential component of the diet, which should not be abandoned even by conscientious people about counting calories. You can concentrate on your daily tasks and get a substantial dose of energy, thanks to it.

Pro-health effects of herbs

In almost every European country, there are numerous herbs for health characterized by very positive effects on the functioning of the human body and its well-being. The leaves, flowers, and roots of plants can be successfully used to support the treatment of various ailments in a preventive manner. However, many people wonder which herbs are suitable for their health. Therefore, it is worth getting acquainted with the most popular medicinal herbs and learning more about their beneficial health-promoting properties.

St. John’s wort
Some of the different herbs with health-promoting properties include St. John’s wort. St. John’s wort helps treat depression and reduces anxiety. It has also been shown to have a positive effect on disorders related to the urinary tract and the digestive and respiratory systems. The herb can also be successfully used to support the healing process of wounds.

Dandelion
Another commonly used herb with beneficial health-promoting properties is undoubtedly the dandelion. It is pretty widely available and contains very beneficial active substances in its composition. These include, above all, phytosterols, flavonoids and numerous vitamins, such as vitamin C. Thanks to this, the dandelion has a positive effect on various problems related to the functioning of the digestive system. In addition, it lowers blood sugar levels and has a diuretic effect, which is why its use is recommended in case of swelling.

Common nettle
Nettle is another plant that can positively affect human health and well-being. Nettle is primarily a diuretic and helps rid the body of toxins. It also supports liver function and reduces allergy symptoms. It also positively affects the cardiovascular system as regular use of nettle can lower blood pressure. Herbs for a healthy heart include the common nettle.

Chamomile
The most potent herbs for health also include the very popular chamomile, which is used for a wide variety of health ailments. Foremost among these are numerous problems with the functioning of the digestive system, such as bloating, gas, and even hyperacidity of the stomach. An infusion of chamomile also has anti-inflammatory and regenerative effects to be used during the occurrence of various inflammatory conditions in the human body. In addition, the healthiest herbs, such as chamomile, positively affect the mental state and more restorative sleep.

Mint
Among the most commonly chosen health-promoting herbs, we can also mention mint, which has a very characteristic smell. It is ideal for digestive ailments because of its relaxing properties. The infusion of mint can be successfully used during constipation, flatulence, and unfavourable gases. Among the primary uses of mint, one can also point out its calming effect, which will undoubtedly have a positive impact on the psychological state of a person.

Thistle
The healthiest herbs are also complemented by the immensely popular thistle, characterized by a wide range of applications in various diseases. It is mainly used to regenerate the liver. It also has a supportive effect when there are numerous digestive problems, as it increases the production of gastric juices and aids appetite.

Melissa
The list of the most potent herbs for health could not miss the quite popular lemon balm. A very noticeable calming effect characterizes this plant, and therefore it is recommended in case of depressive and anxious states. In addition, regular consumption of lemon balm can positively influence liver function and reduce the level of bad cholesterol in the blood.

Evening Primrose
What herbs are good for health? This is a question that more and more people are asking themselves these days. Among the most beneficial herbs, you can also point to evening primrose. It is most often consumed in oil, which in its composition contains numerous active substances. It is a good supplement for menstrual problems, premenstrual syndrome, menstrual pain, and migraines. It is worth supplementing with evening primrose regularly because it also has a positive effect on memory and concentration. It helps to improve everyday functioning.

Small-leaved lime
The recommended health-promoting herbs include small-leaved linden. It primarily has anti-inflammatory and antipyretic effects. It can be successfully used in the presence of various infections, such as upper respiratory tract infections, tonsillitis, or the common cold. The lime tree can also be used externally. In this case, it is ideal for skin irritations.

Lance-leaved plantain
The best health-promoting herbs also include plantain, commonly found in meadows and clearings. It is most commonly used for skin irritations and skin inflammations. When used internally, on the other hand, it can be helpful in gastrointestinal problems such as gastritis or gastritis.

As you can see, the range of health-promoting herbs is extensive. Because of the properties of these types of plants, we should look for them on the labels when buying supplements. The power of nature is mighty, and it is worth taking advantage of it!

 

Olive oil – health promoting effects on the body

There are many types of olive oil on the market, but it is worth learning how to recognize the one in the best health. This is important because good quality olive oil is not only a tasty and aromatic vegetable product. It also has several health-promoting properties. It provides ingredients that protect the body from dangerous diseases and keep it in good condition.

Which olive oil is best for health?

Olive oil is the oil extracted from the fruit of the olive tree during pressing. The most valued health, high-quality oil is obtained from the first cold pressing. Therefore, it should have the designation “extra virgin”. Such a product is rich in the necessary nutritional value: antioxidants, fatty acids and vitamins. It retains some of the antioxidants and bioactive compounds from the olive as the only one.

It is worth checking if it comes from a certified producer when buying olive oil. Only such will ensure properly pressed product and pay attention to the lowest possible acidity (which guarantees the high content of valuable substances).

What else to watch out for when buying olive oil? First, check the quality certificate on the label and whether the oil has been diluted with other refined oils. To avoid buying the lowest quality olive oil, or somewhat olive pomace oil, look for “SANSA (from Italian) or “POMACE”. This is the oil obtained by chemical extraction and refining olive pomace, which is better to avoid.

What are the health benefits of olive oil?

Olive oil is trendy in the world. People who care about their health and proper nutrition bet on it without reason. It is a source of priceless benefits for the body, confirmed by numerous studies. As already mentioned, the most valuable for human health is extra virgin olive oil, cold-pressed and obtained from the first pressing.

So what are the health benefits of extra virgin olive oil? It is rich in antioxidants, beneficial fatty acids and vitamins E and K. The content of such vitamins affects the body – supporting the cardiovascular system, heart function and balancing cholesterol levels. They also prevent the formation of blood clots. As for fat, to be more precise, olive oil consists of saturated fatty acids (about 13%) and polyunsaturated omega-6 and omega-3 (about 6%). Omega-3 and six unsaturated fatty acids remove toxins from the body and effectively support metabolism. The dominant fatty acid, which makes up 73% of the oil content, is monounsaturated oleic acid. It has a perfect effect on the human body, e.g. it has a positive influence on the work of the heart and the cardiovascular system. Studies show that a diet rich in monounsaturated fats has a beneficial cardiovascular marker. Oleic acid:

-supports the proper functioning of blood vessels,
-prevents atherosclerosis,
-protects the body against hypertension,
-has a positive effect on cholesterol and glucose levels.

Another critical effect of olive oil is reducing the risk of stroke. This is because the product improves blood vessels’ lining and helps prevent excessive blood clotting. Studies have shown that people who consume olive oil are much less likely to die from a stroke. This is probably also because you are more likely to eliminate other unhealthy fats from your diet by choosing olive oil in your diet. This certainly has a positive reflection on health.

When it comes to the mysterious-sounding antioxidants contained in olive oil, these are called antioxidants. They protect the body against free radicals, which accelerate the ageing process and affect the development of serious diseases. Among other things, antioxidants become natural protection against cancer. What is essential, a strong antioxidant is an oleocanthal present in olive oil. However, we can find it only in extra virgin olive oil. We will not even see it in olives themselves because it is formed only when the fruit is crushed. The content of this antioxidant in oil depends on the variety of olives, how the olive trees are grown and the extraction process. Remember that refining the oil deprives it of antioxidants.

How to use olive oil for health benefits?

To feel the health-promoting effects of olive oil, you can use it differently. First, of course, it will work perfectly in any kitchen. Many dishes will give a wonderful Mediterranean flavour. It goes well with herbs (oregano, thyme, rosemary), pepper, garlic and paprika. Olive oil can be used for preparing sauces and dressings, marinating (e.g. grilled dishes), cooking (soups) and frying (vegetables, onions, etc.). This fat can be processed without fear of heat since its antioxidants are resistant to high temperatures. It also retains all its nutritional value. As an alternative to butter or margarine, olive oil can also be added to baked goods. Extra virgin olive oil also tastes good without any heat treatment, served with fresh vegetables, cheese, salads and even bread.

It can be used internally as part of a balanced diet. It also works well externally as a natural cosmetic. It can also be used in compresses, masks and homemade scrubs. It is also used as a natural moisturizer and lubricant in hair, skin and nail care.

 

Yerba mate – stimulating effect to support training

Yerba mate is distinguished by several properties, which make it appreciated practically worldwide. It helps cleanse the body, facilitates weight loss, strengthens and stimulates at the same time. What exactly is yerba mate, how to prepare it and what properties does it has?

What is yerba mate?

Yerba is an infusion made from the leaves of the Paraguayan holly plant. This plant is called an evergreen tree that can reach an impressive height of 30 meters in its wild state. The plant is found in a relatively small area between the Atlantic Ocean and the Paraguay River. Its requirements are so specific that any attempts to start artificial cultivation in any other part of the world fail.

Yerba is grown in three countries – Argentina, Paraguay and Brazil. Therefore, four types of this brew can be identified:

Paraguayan – distinguished by its intense, smoky aroma. It has a much stronger effect than the other varieties but also has the most intense taste, which is not suitable for everyone;
Argentine – one of the best choices for those who start their adventure with yerba mate. Despite its slightly bitter taste, Argentinian yerba is milder than other varieties;
Uruguayan – interestingly enough, this variety of yerba mate is not grown at all in Uruguay as it is located where the Paraguayan holly does not want to grow. However, it is such a popular brew in Uruguay that a select variety has been created for the inhabitants of this country. The leaves for Uruguayan yerba are aged for a long time and finely chopped;
Brazilian – this is the only variety of yerba mate that is slightly sweet. The leaves are not aged long, so they are distinguished by their green colour and intense aroma.

The choice of the yerba mate variety should be based primarily on taste preferences. Although there are slight differences in the content of beneficial nutrients in different types of yerba mate, they are not so significant that any of its types are particularly recommended because of their composition.

Properties of yerba mate

Yerba mate contains more than 150 trace elements, minerals, vitamins and antioxidants. As a result, it enjoys growing popularity in South American countries and other continents. Thanks to its stimulating properties, it is an excellent alternative to coffee.

Among the favourable properties of yerba mate, it is certainly worth mentioning:

-reduction of appetite,
-stimulating effect,
-a rich source of microelements, which are essential for the proper functioning of the human body,
-reducing the risk of various heart diseases,
-improved concentration,
-lowering the level of cholesterol in the body,
-a positive effect on libido, which will undoubtedly improve the quality of sex life,
-improved functioning of the immune system.
-By replacing coffee with yerba mate, we can ensure a supply of health-promoting nutrients and several beneficial properties.

Yerba mate for sportspeople?

Due to the properties mentioned above, yerba mate is an excellent solution for physically active people. The infusion provides many substances that athletes more require. Due to its intense body stimulation, it works as a natural and effective pre-trainer. They were drinking it several minutes before a workout has a positive effect on the functioning of the circulatory and respiratory systems. This specific optimisation increases workout effectiveness. In addition, yerba mate has specific diuretic and metabolism-boosting effects, which should be of particular interest to those aiming to reduce body weight and display a sculpted physique. Yerba also supports regeneration and removes fatigue.

How to prepare yerba mate?

In many South American countries, brewing and drinking yerba mate together is a kind of ritual. When it comes to making yerba mate, fortunately, it is not particularly complicated and can be done even by a person who is just beginning his adventure with this kind of drink.

There are no strict rules for making yerba mate. However, keeping in mind a few essential points, everyone can brew the leaves of the Paraguayan holly plant in a way that suits them. One of the most important rules that must not be broken when preparing yerba mate is the temperature of the water. Unlike traditional black tea, yerba mate is not brewed in boiling water. Ideally, the water temperature should be between 70 and 80 degrees, which means that it can be a good idea to buy a kettle with a thermometer to make it easier to prepare yerba mate.

The simplest possible way to prepare the infusion is to pour the dried plant into a container, shake it (so that the crushed leaves are mixed as well as possible) and pour in water at the optimum temperature. Then, a bombilla (a unique tube with a sieve, thanks to which we do not drink the crushed leaves) is put into the prepared mixture and… ready!

To drink yerba mate, you can buy a unique mug, but it is unnecessary. The brew can also be prepared in a regular, homemade mug or glass. The only necessary accessory without which you will not drink yerba mate is a bombilla.

How much caffeine is in yerba mate?

We have already said that the infusion made from the leaves of the Paraguayan holly contains enough caffeine to successfully replace coffee, which is famous for its stimulating properties.

But how much caffeine is in yerba mate exactly? Unfortunately, there is no definite answer to this question. It all depends on the type of dried material used to prepare the drink and the method of brewing. Moreover, the discrepancy in the amount of caffeine is enormous, ranging from 70 milligrams per litre in the case of the weakest yerba up to a value more than five times higher – the most caffeine-rich yerba mate can contain up to 360 milligrams of this substance per litre of the brew.

When consumed regularly, yerba mate has a beneficial effect on the functioning of the body and facilitates training. In addition, thanks to its stimulating properties, regular exercise becomes more accessible and more efficient.

 

 

Sulbutiamine: effects and nootropic properties

B vitamins affect the nervous system; they are essential for proper functioning. Vitamins are best absorbed with food – in their natural form. However, it must be taken into account that it is not always possible to provide the body with sufficient nutrients to cover daily requirements. Problems arise in the case of nutritional deficiencies, which even requires the implementation of appropriate supplementation to get rid of them. If the body is deficient in vitamin B1, one should take sulbutiamine, a synthetic derivative of thiamine. It is worth finding out how sulbutiamine works and for what purpose it is taken.

What is sulbutiamine, and how does it affect the body?

Since the Japanese diet contains small amounts of whole grain products and relies heavily on white rice, a large portion of the population suffers from vitamin B1 deficiency. Because of this, many citizens of the cherry blossom country are diagnosed with beriberi disease. Japanese scientists have therefore begun the search for a synthetic derivative of thiamine and have succeeded in finding sulbutiamine. It is characterized by high bioavailability, which makes it possible to increase the concentration of vitamin B1 in the body quickly. In addition, Sulbutiamine can cross the blood-brain barrier has nootropic properties and positive health effects. Permeation through mucous membranes, in turn, makes the substance affect the neurophysiological economy of the central nervous system.

People who regularly take sulbutiamine report improved memory, concentration, and more accessible learning. In addition, the number of dopamine receptors increases, which translates into increased neurotransmitter activity in the brain. Since sulbutiamine regulates dopamine metabolism, which is necessary for neurological processes to occur, it is used to treat a variety of disease entities, primarily in the mental sphere. With the help of sulbutiamine, it is even possible to counteract depressive states and eliminate symptoms of asthenia. Many people reach for this substance to improve their mood and increase their self-confidence and motivation to act. Sulbutiamine also increases energy levels. It affects glutamine and acetylcholine metabolism. It has neuroprotective properties and prevents brain damage caused by ischemia.

What are the benefits of sulbutiamine supplementation?

One of the main benefits of taking sulbutiamine is that it increases thiamine levels, or vitamin B1, in the bloodstream. This is especially important for the brain because it abolishes fatigue and dullness. Sulbutiamine supplementation promotes improved long-term memory. You can count on strengthening synapses in the brain and having a neuroprotective effect. This nootropic vitamin increases alertness, so it is not recommended to take it late in the evening, especially before going to bed, because problems with falling asleep may occur.

The great advantage of sulbutiamine is that it prevents the degeneration and death of neuronal cells. It is also used in the fight against Alzheimer’s. The effectiveness of the synthetic thiamine derivative is due to its glutamatergic solid and cholinergic effects. It is worth mentioning that it helps treat erectile dysfunction. Sulbutiamine can also be an alternative to drugs used to offset symptoms in the form of psychobehavioral conditions. It is used successfully in people diagnosed with depression.

How to take sulbutiamine, and what about adverse side effects?

Sulbutiamine in the UK is a legal substance. There is no problem with buying it. You can even dress up in dietary supplements containing this ingredient. The substance is available in both powder and capsule form. In most preparations in one capsule, there is about 200 mg of the active substance. The recommended daily dose is 400-600 mg. Of course, it is safe to take up to 1200 mg, dividing the whole into three portions. It’s a good idea to combine sulbutiamine with high-fat food containing large amounts of choline. It is advisable to divide the daily portion into several smaller ones. However, there are also dietary supplements on sale which have a higher concentration of sulbutiamine – even up to 500 mg. However, one should bear in mind that a single intake of such a large dose may be associated with unwanted side effects in some people. If someone is starting their adventure with sulbutiamine, they should take small amounts at first and gradually increase the dose, reaching the preferred concentration. The best results are obtained by people who cyclically take the substance. This involves taking the supplement for a week and then taking a seven-day break.

Sulbutiamine is a stimulant, so it is recommended to take it with a meal, preferably while eating breakfast. However, it should not be taken in the evening. Another critical point is that people who consume large amounts of whole-grain products can reduce the dose of sulbutiamine.

The substance is safe, and unwanted side effects are relatively rare. People diagnosed with bipolar disorder and taking antipsychotic drugs are not recommended to take the drug. This is because they are at risk for addiction. Few people experience symptoms in the form of nausea, headaches or insomnia. Pregnancy and breastfeeding, as well as mental illnesses, are also contraindications for use. However, keep in mind that if you use sulbutiamine as recommended by the manufacturer, you should not experience any side effects.

Lowering cortisol in times of increased stress

Stress is terrible for your health and well-being. It increases the excess cortisol in the blood, which wreaks havoc in the body. It affects both the mental and physical spheres. Caffeine, sleep deprivation, viral illnesses, trauma, hunger, low blood sugar, intense exercise, stressful situations, eating disorders, neurosis, and many other factors increase stress hormone levels. So it’s time to think about what cortisol does and why its high concentration in the body is a bad thing. It will also be essential to know how to reduce cortisol to improve your life.

What is cortisol, and how does it affect the body?

Most are not aware of where cortisol is produced. This basic knowledge was taught more than once in biology class, but who bothered with such a rather enigmatic-sounding concept in school. However, it is worth catching up and filling in the gaps in knowledge because our health and comfort of life is at stake. After all, you can not effectively fight with something you do not know anything about. So start with this – what is cortisol, and why its inappropriate concentration in the body is associated with several psychophysical problems? Cortisol is a stress hormone produced in the adrenal glands. The body begins to produce excessive amounts of it when stressors arise. Unfortunately, this is also associated with increased blood glucose levels because we “switch” to a fight or flight mode, which requires more energy.

 

Increased cortisol concentration in the bloodstream can be recognized by increased respiratory rate and blood pressure. If this situation persists for a long time, unfortunately, you have to reckon with the deterioration of health. Cortisol affects protein metabolism (increases the breakdown of amino acids) and water and electrolyte balance. It increases the excretion of potassium from the body while retaining sodium. It is responsible for increasing blood pressure, stimulating gastric juice secretion, increasing lipolysis and calcium release from bones. Cortisol is also disadvantaged because it causes a decrease in immunity. Long-term high cortisol levels in the blood are a direct route to insulin resistance and fat storage around the waist. It also leads to increased blood volume, heart, and kidney problems. With excessive cortisol, osteoporosis can develop, infertility develops, and testosterone decreases.

People struggling with this problem tend to gain weight, even if they have not increased the caloric content of their meals. This is because the stress hormone slows down metabolism and has a destructive effect on the thyroid gland. As a result, it causes hunger pangs and cravings for unhealthy snacks.

In the face of excess cortisol, there are problems with sleep. Insomnia and depression develop. The hormone should be at its highest level in the morning, then drop and have its lowest concentration in the evening. However, if it remains at a high level throughout the day, then, unfortunately, you have to reckon with the appearance of several problems. Immunity decreases, and the body is more susceptible to infections. Connective tissues in the skin and muscles weaken, the ageing process of cells accelerates. Stress tolerance decreases, mood swings and feelings of anxiety appear, libido decreases, and premenstrual syndrome develops.

How to lower cortisol?

Since high cortisol levels in the blood are not suitable for the body, you need to think about how to lower them. It’s a good idea to start with things that seem trivial but are extremely important. An example would be getting enough sleep. Unfortunately, sleep deficit is a direct route to lack of energy and excessive production of cortisol. It only takes one sleepless night to maintain high-stress hormone levels in the bloodstream for the next week. So it’s no wonder that more sleep problems arise.
However, it should be noted that not only the number of hours of sleep but above all its quality is essential. Too much rest can also lead to fluctuating cortisol levels. Frequent smiling is also helpful, as the production of endorphins reduces the stress hormone. Even if someone is not in a good mood, simply forcing a smile will reduce cortisol secretion. Extremely beneficial is cuddling with a partner, pet, someone close. In this way, you can increase the production of happy hormones naturally.

Very helpful in the case of excessive release of stress hormone is reaching for herbs. The best are adaptogens, which reduce the body’s susceptibility to stressors and facilitate preparation for adverse conditions. Particularly noteworthy are: ashwagandha, liquorice, rhododendron, ginseng. Of course, the effects will not appear immediately. However, you need to take adaptogens regularly to regain a good mood and effectively reduce cortisol.

It is also worth practising various relaxation techniques to reduce stress levels. For some, reading books will be ideal. For others, playing sports, getting a massage, taking a hot bath by candlelight, etc. Diet is also essential. One should limit sugar intake and take care of hydration of the body. It is recommended to eat dark chocolate, bananas, pears, natural yoghurt, products rich in fibre. Supplements designed to lower cortisol levels are also beneficial. It is recommended to take phosphatidylserine, BCAA, vitamin C, magnesium, valerian, l-theanine, omega-3 acids, 5-HTP, DHEA.

Calcium supplementation and effects on the human body

The body needs several nutrients to function correctly. Both vitamins and mineral salts are extremely important. One of the critical elements is calcium, without which we cannot count on well-being, energy, strong bones and teeth. Calcium deficiency is extremely dangerous because it increases the risk of developing various diseases, including osteoporosis. It is necessary for building the skeleton. It is involved in the blood clotting process. It affects the nervous system and the heart muscle. Let’s consider what calcium is and why we need it.

What is calcium, and what role does it play in the body?

Calcium is a mineral, an element included in bone tissue, participating in the conduction of impulses in the nervous system. Without calcium, muscles would be stiff because it affects their contractility. It also regulates various enzymes, hormone production and is responsible for blood clotting. Calcium eliminates swelling and alleviates allergy symptoms. In case of its deficiency, the risk of developing arterial hypertension and colon cancer increases. Calcium deficiency is manifested by muscle cramps, tingling and numbness of hands. There are also joint pains, arrhythmia, blood clotting disorders, dental problems, depressive and anxiety states, osteoporosis or bone fragility. Susceptibility to allergies and rashes, rapid fatigue, sleep disturbances and dizziness may also occur.

If there is a lack of Ca in the diet, it is unfortunately associated with memory deterioration and neurological disorders. Protein is the basic building block for muscles, while bones are formed mainly by calcium, giving them hardness and strength. Optimal calcium concentration in the bloodstream translates into improved sleep, well-being and healthy teeth. Other benefits include faster healing of wounds and entering a relaxed state, and smoothly functioning muscles (including the heart muscle). In addition, calcium is an essential activator of many enzymes and affects the secretion of hormones. In children, deficiencies of this element result in rickets, dental caries, weakness, headaches, or painful leg muscle cramps. Calcium also increases the assimilability of vitamin B12, speeds up recovery, and reduces inflammation.

How much calcium does the body need daily?

It is assumed that an adult needs 1300 mg of calcium per day. Larger doses should be taken by children between the ages of nine and eighteen and women over fifty. For children up to the age of six months, an intake of 200 mg per day is sufficient. After one year, children already need 700 mg of calcium, and between the ages of four and eight, it is necessary to provide the body with 1000 mg of Ca daily. However, these are approximate doses because each body has a slightly different need for calcium, and it changes, which is influenced by many factors. For example, it increases up to 2000 mg per day in pregnant women. If the diet cannot meet the demand for calcium, it is worth considering supplementation with this element. When choosing a preparation, calcium ions’ content and form should be taken into account. The best are dietary supplements containing organic chelates due to up to 80% assimilability. Vitamin D and K2 should also be taken concurrently.

What foods contain calcium?

If someone wonders how much calcium is in milk, they will be shocked because there is not much of it. There are better sources of this element, both plant and animal. One hundred grams of cow’s milk contains about 120 mg of calcium; there is a little more in goat’s milk. The exact amount of tofu contains 200 mg of Ca. More calcium can be found in fish, such as sardines in tomatoes (250 mg / 100g). Poppy seeds contain a considerable amount of calcium and 1266 mg in a 100-gram portion. There is also a lot of it in soybeans, parsley, white beans, sesame seeds, almonds, sunflower seeds, pistachios and hazelnuts. Chard, chives, spinach are also good sources of calcium: all these vegetables provide about 100 mg Caper 100 g. For example, there is almost 160 mg of calcium / 100g in kale. Fruits also contain this element; there is a lot of it in dried figs (203 mg / 100 g), apricots and raisins. Cereal products also contain calcium, especially wheat bran and oatmeal.

What affects the absorption of calcium?

It is possible to eat many foods rich in calcium and still have low concentrations of this element in the body. This is due to individual problems with absorption, which many factors may cause. For example, suppose you want to increase the absorption of Ca. In that case, you should also supplement the level of vitamin D. Lactose, lysine, arginine, magnesium, and the acid reaction of food have a similar effect: thanks to the calcium is absorbed much better. Magnesium should also be supplemented because calcium will not be absorbed well without it. However, it is essential to maintain the correct ratio between the two elements. The optimal ratio of calcium to magnesium is 2:1.

Phytic acid – found in cereals and legumes, oxalic acid in black tea and spinach, dietary fibre, coffee, alcohol, and carbonated beverages- is responsible for lowering Ca’s absorption. If too much fat and zoonotic protein are consumed, there are also problems with calcium absorption. Vitamin K2 has a significant impact on Ca action. When it is deficient, calcium begins to build up in the walls of the arteries and form atherosclerotic plaques. In addition, it is vitamin K2 responsible for making calcium build up in the bones. Many medications also contribute to calcium absorption problems; antibiotics are an example.

 

Getting enough sleep VS getting results at the gym – improving sleep quality

Without proper rest, a well-balanced diet, hydration, and physical activity will not bring the expected results. As we all know – the body regenerates during sleep, but it is not only the amount of sleep that matters but, above all, its quality. Some people sleep only six hours a day and are rested, while others remain tired even after several hours of night rest. The body is constantly undergoing various processes, and regeneration occurs only at rest. One sleepless night is enough to feel several adverse side effects the next day. Sleep also affects training performance and thus is a critical element in every athlete’s life.

How does sleep affect training and athletic performance?

Physical exertion puts a lot of stress on the body, especially endurance and strength training. The strain of ligaments, microtrauma of muscles etc., occurs. Training is a stress factor, but if you replenish lost nutrients and fluids and ensure an optimal dose of sleep, the resulting “damage” will be eliminated. The body’s efficiency will increase, increasing muscle mass or reducing fat tissue. The key for every athlete is to create conditions conducive to recovery between workouts/competitions. The human body operates in a twenty-four-hour sleep-wake mode. A massive influence on sleep has the endocrine system, especially growth hormone. It is the one that influences the regeneration of the body, the growth of muscle fibres and the rebuilding of muscles. The pituitary gland produces growth hormone, but it occurs during deep sleep. At this time, the regeneration of the body is most effective.

Sleep also determines the concentration of testosterone and cortisol, closely related to physical activity. They affect the body’s response to exercise and muscle growth after strength training and regulate the immune system. The amount of hormones produced depends mainly on the diurnal cycle. In the case of sleep deficit, hormonal imbalance is lost – cortisol levels rise. This, in turn, hurts anabolic and catabolic processes in the body. Sleep affects cognitive functions and productivity. Both its length and quality are essential. Trainers who suffer from a deficiency of night rest deteriorate cognitive performance: alertness decreases, reaction time increases and accuracy of movements decreases. According to research, there is a close relationship between sleep duration and improvement in training performance.

Chronic problems with the quality and length of sleep contribute to the disruption of carbohydrate metabolism, increased blood glucose levels and decreased tissue sensitivity to insulin. The endocrine system becomes dysregulated, including decreased leptin levels and increased ghrelin production, increasing hunger and slowing metabolism. Insufficient sleep leads to a decrease in the body’s immune system, its immune response increases and metabolic disorders appear. Deterioration of cognitive and physiological functions due to lack of sleep usually results in poorer athletic performance. However, it should be immediately emphasized that the body of each person is different, and its need for sleep changes. Several factors are influenced by diet, physical effort, and sometimes even weather conditions. Athletes are exposed to many stressful situations, which wreak havoc on the body; therefore, without proper regeneration during sleep, numerous health problems occur, affecting the psychophysical sphere.

How can you improve the quality of your sleep?

Improving sleep quality is vital for those looking to achieve better workout performance. Therefore, it is essential to create optimal conditions for night rest. The bedroom should be darkened entirely because the light emitted during sleep disturbs melatonin secretion and the circadian rhythm. The visual organ sends a signal to the brain about detecting light, which is treated as the beginning of the day. In the room should be a lower temperature, up to 20 degrees Celsius, because too high negatively affects sleep quality. A bath or shower in cold water before sleep has a relaxing effect. The bedroom should also be quiet, calm, so turn off all sound sources. The quality of sleep is also greatly affected by the mattress – choose the right degree of hardness.

The critical issue for night rest is to avoid exposure to blue light emitted by screens of smartphones, tablets, TVs and laptops. It would help if you refrained from using these devices two hours before going to bed. Otherwise, the secretion of melatonin that affects sleep quality will be disrupted. You can also install appropriate filters on your phone and computer that block blue light or equip yourself with special glasses with orange frames. Exposure to red light improves sleep quality and increases melatonin production. Before going to bed at night, it is worth doing stretching exercises for a few minutes, eliminating tension and relaxing. Meditation is also great as it calms you down.

Avoid working out too late as this disrupts the circadian cycle. If someone has problems sleeping, they should move their workout to the morning hours. Otherwise, this will translate into a shorter duration of deep sleep. Also, be careful with coffee, which stimulates and increases adrenaline levels. It should not be drunk seven hours before bedtime. Another issue is the time of eating meals. The last meal should be eaten no later than two hours before going to bed. In addition, it should not be hard to digest because you can forget about regenerative sleep. Finally, it is worth helping yourself with dietary supplements improving sleep quality such as ashwagandha, melatonin, magnesium, valerian or l-theanine.

 

 

Five ways to improve the effectiveness of your workout

Regular physical exercise is one of the essential conditions for achieving good training results. Together with a proper diet and supplementation, they allow you to gain a beautiful silhouette and improve your body’s efficiency. But, unfortunately, we often make mistakes that significantly reduce the effectiveness of our workouts. Today’s article will present five practical tips to counteract them effectively.

FIRST: Performance training – why is it essential for every athlete?

Many struggles with fitness issues. This is a detriment to the effectiveness of training because it doesn’t allow you to fit in enough time for both the warm-up and the right part of the workout and the so-called cool-down (the cooling of the body after exercise). The main reason for this is low body performance. So what should you do?

First of all, improve your condition through performance training, so that your body doesn’t get tired so quickly and you don’t get the popular shortness of breath after just a little effort. This kind of training will also help optimize the body’s physical capabilities, increase the oxygen threshold and increase lung capacity. All this is crucial in terms of the length and effectiveness of exercise. So it’s worth incorporating performance training permanently into your daily activity schedule.

SECOND: The right training supplements for professional and amateur athletes

When exercising regularly, proper supplementation is essential. However, it is worth remembering that people who are not professional athletes should not eat the same way as professionals.

Supplementation and the diet designed for professional athletes are co-created by several health and nutrition specialists. Additionally, it is often tailored to the individual capabilities of each body. Mindless imitation in this regard is a mistake because it will not bring the intended results, may adversely affect health, and generate high costs. Amateurs should opt for preparations for less advanced users and follow the manufacturer’s recommendations on the label. Of course, you should also not forget that all supplements must come from legal and verified sources. This is a guarantee of safety!

What ingredients provide optimal support for an active lifestyle and can improve training? BCAAs, creatine, vitamins, minerals and protein should be mentioned here first and foremost. The latter is an excellent way to support muscle mass building, regenerate damaged muscle structures, and inhibit catabolic processes.

THIRD: Energy efficiency training – or daily care of the cardiovascular system

Energy systems training aims to improve the functioning of the cardiovascular system, which among other things, helps to increase the effectiveness of exercise. This is very important not only for professionals involved in sports but also for those who – although they are amateurs – want to take care of proper oxygenation of the body and better physical form.
Remember to monitor the number of heartbeats during exercise continuously. Reasonable heart rate, maintained within 130 to 140 beats per minute, is also of no minor importance. If this value increases significantly, it signals that the current training intensity should be decreased. Is this a big obstacle? Not necessarily! Over time, when you train regularly, your heart rate will begin to normalize even during heavy exercise. So patience and systematics are advisable.

FOURTH: Consistency and Patience

In practically every field, consistency is essential to achieve the desired goal. This also applies to sport, of course, so be aware that nothing comes by itself and at once.

Therefore, consistency in action is crucial because the body will not change overnight, and muscle mass is built over months of hard effort. But it’s worth waiting and being patient because, at the end of this bumpy road, there’s a reward waiting – sincere satisfaction with your health, fitness and dream silhouette.

FIFTH: Looking for reliable sources of information

Many people – especially those just starting to exercise regularly – search the Internet to find information on how to exercise and on a diet suitable for athletes. You should know that many of the texts available on the web are based on myths and stereotypes or have become outdated. That is why it is essential to verify the content you are interested in. Then, you can consult them with experts or replace the industry press.
A critical approach and checking the information in several sources is an absolute basis, which may even put your health at stake.

During everyday workouts, many people – often unconsciously – make mistakes that significantly reduce the effectiveness of exercises and negatively affect body performance. It is worth getting to know them and eliminating them because even the most intensive effort does not guarantee good results if the training is improperly technical or the muscles do not have enough time to regenerate. It is, therefore, necessary to know how to train correctly, and above all, do not compare yourself with other people in terms of, for example, achieved times. Apart from competitions, which are a kind of exception here, we should focus mainly on ourselves. We should also develop patience, consistency, reliability and diligent work. Without them, we will not achieve success.

Caffeine as a pre-workout – effects

Many physically active people use pre-training supplements, especially before strength training. This is to achieve a stimulating effect, usually caused by the caffeine contained in them. Then, of course, there are more ingredients. Usually, creatine, beta-alanine, taurine etc., are added. Nowadays, you can count on a wide range of pre-training products that help you build muscles, extend your workout, increase exercise intensity, improve regeneration and protect your muscles from excessive breakdown. However, the question arises – can you get these effects and is it worth using caffeine before exercise?

Is caffeine before exercise a good idea?

Caffeine is mainly associated with coffee, but its sources include cocoa, tea, cola, energy drinks and energy gels. It is a substance with almost 100 per cent absorption, with the ability to penetrate deep into cells. After 40 minutes of caffeine consumption, you feel the maximum stimulation effect. For this reason, it is taken half an hour in advance before starting a workout. There are virtually no effects immediately after consuming caffeine. You have to wait for it to start working correctly. The average half-life of caffeine is three to five hours, depending on the body’s individual ability to metabolize it. The concentration of individual hormones significantly affects how long they will remain in the body. For example, smokers metabolize caffeine twice as fast.

Many people wonder how much caffeine in pre-workout supplements will be optimal for a sportsperson. It is assumed that between 200 and even 300 mg of caffeine should be used daily. It would help if you didn’t overdo it because excess caffeine is, unfortunately, a direct route to several unpleasant ailments. This primarily results in dizziness, problems with concentration and nervousness. You may even experience muscle twitching and sleep disorders. Avoid taking a dose of 600 mg per day for an extended period. People with high blood pressure have to be careful. Physical activity alone raises this parameter, and in combination with caffeine, the blood pressure may increase to such an extent that it becomes a severe health risk. Caffeine use by people with anaemia, iron deficiency and diabetes is also risky.

What are the benefits of using caffeine as a pre-workout?

One of the main benefits of using caffeine before a workout is performing more repetitions. It affects the nervous system and blocks specific receptors, so that information related to actual energy expenditure during exercise does not reach the brain. The feeling of fatigue is replaced by stimulation, and the increase of dopamine concentration in the bloodstream is responsible for that. You can count on performing more repetitions and on a better focus on technique. This, in turn, improves the precision of movements, which guarantees increased safety and reduced risk of injury.

People who use pre-training supplements containing caffeine are more motivated to exercise – their motivation remains high for a long time. Moreover, their reaction time decreases, especially during dynamic exercises. Caffeine also helps eliminate pain which athletes experience during and after training. The compound delays the pain signal, making the body a more significant effort. If someone wants to train intensely, especially strength training, caffeine will be a good choice. It speeds up post-workout regeneration and increases the accumulation of glycogen in muscles. As a result, they can rebuild faster after exercise. Caffeine also stimulates metabolism and increases thermogenesis, which promotes fat loss.

What can you find in pre-workouts, and does caffeine have to be in them?

Pre-workouts are never one-ingredient sills. There are various products added to them. When choosing them, keep this in mind depending on the effect you want to achieve. Each ingredient has a slightly different effect, so taking them together allows you to increase the effectiveness of a given supplement. The lack of caffeine in pre-workout supplements does not have to be a problem. You can still count on improved exercise performance and increased strength, as well as a stimulating effect. Caffeine is combined with other substances in herbal extracts, an example being ginseng. Pre-training products without caffeine and other stimulating substances are a good choice if you train in the evening to prevent falling asleep. Pre-training products often contain taurine, which increases regeneration, prevents excessive tiredness, and transports creatine to muscles. You can also count on feeling better.

Creatine prolongs the duration of the training and accelerates the body’s regeneration afterwards. It promotes the regeneration of muscle tissue. Pre-workout supplements are also supplemented with beta-alanine, which increases the concentration of carnosine in the body, which is necessary for building muscle fibres. It is a compound that reduces fatigue, allowing you to perform longer workouts. Amino acids are also prevalent, contributing to an increase in nitric oxide, which translates into a better muscle pump, crucial to athletes. L-arginine, l-tyrosine and l-citrulline are responsible for this effect. You can also find vitamin C in pre-training products because of its potent antioxidant properties. Since intensive exercise is a stress factor for the body, taking vitamin C before training reduces oxidative stress.