Getting the appropriate amount of protein each day is essential for good health and optimal training.  It  also assists in immune function, cellular structure and processes and overall growth.  You can get protein from many sources, including plants and animals, but which is better and does it really matter ?   Proteins are made up of amino acids.  Our body needs about 20 different amino acids and can make some for itself, but we need to get 9 of them through diet, and these sources vary greatly in the types of amino acids they contain.  Generally animal proteins are known as complete proteins, meaning they contain all 9 of those amino acids we need.  And while some plant proteins such as pea and soybean proteins are considered to be complete, many other plants foods are considered to be incomplete.  Plant foods such as beans, peanuts, and wheat, whilst rich in total protein, lack one or more of the essential amino acids.  But if you combine these correctly then you will be getting the complete balance for what your body needs.   For example PB on rye is a tasty combination that includes the lysine from the peanuts, and the rich amino acids from rye bread, making this a complete protein snack or meal.  If you don’t wish to add in the carbohydrates or have limited time, ask the Supps247 team about many of the peanut butter protein shakes they have available, and of course many other delicious flavours ! Eggs are natures wonder food.  Not only do they provide a rich source of animal protein, but also have the added benefits of many vitamins and minerals, including vitamin D.  Lean meat, fish and seafood, poultry, wild game and dairy products are all complete proteins with all essential amino acids.  Animal proteins also include vitamin B12 and something called “haem iron” which is an iron more readily absorbed by our body compared to plant iron. Quinoa, buckwheat, soybeans, nutritional yeast, chia seeds and hemp seeds contain all of the nine essential amino acids, meaning they are complete plant proteins.  Add in nuts, legumes, wheat, wild rice, and spirulina for variety and additional minerals, vitamins and fibre.  So a meal such as hummus and pita bread, rice and beans, pasta salad with kidney beans will fill you up with fibre and all those essential nutrients.  Add in a protein powder smoothie and you have a complete balance. Diets high in plant proteins have many additional health benefits.  Some studies have suggested it reduces your risk of heart disease, kidney disease, type 2 diabetes, stroke, and even cancer.  Traditionally body builders and those seeking bigger muscles have sourced their proteins from lean meats.  But if you are not a big meat eater or choose not to eat meat at all you may need additional supplementation.  Talk wth the guys at Supps247 about what your end goals may be and the added benefits of muscle-building-specific compounds and supplements. Stay tuned for some great recipes for chia seed "porridge" and protein powder smoothies.  J.  

Yep. We’ve all heard the same story. There’s someone you really like but they only like dudes who are buffed. And look at you....a skinny runt who gets sand kicked in his face.Well you’ve come to the right place. Let the Supps247 team of professionals guide you along your journey to buffness (is that a word ?). Size and Strength Muscle mass increases through a process called muscle hypertrophy. This occurs when the muscle fibres sustain damage, repair by fusing, and ultimately increasing the size of the muscle. Certain hormones, including testosterone and human growth hormone play a role in muscle growth and repair. These hormones assist your body to process proteins and inhibit breakdown of protein activate stem cells that stimulate muscle development stimulate anabolic steroids, promote protein synthesis and enhance tissue growth. Strength and resistance training can help1. release growth hormone from the pituitary gland 2. stimulate testosterone release3. improve muscle sensitivity to testosterone. Regardless of biological sex, muscle grows at different rates and require different approaches for different people. Generally body types can be categorised in three ways:Mesomorphic - these are the big dudes who tend to have no trouble building up muscle mass quicker than most. Endomorphic - the rounder, curvier types who tend to build muscle best with strength training, and,Ectomorphic - the skinny dude who tends to build muscle slower but can increase their muscle mass and strength through resistance training. Of course muscle development is co-dependent on age, sex and genetics, along with your baseline muscle mass but can be significantly improved with exercise that is consistent, challenging and long term. And most people achieve the best results if they also include the right amount of rest.TrainingIt is recommended that adults engage in muscle strengthening exercise that involves all major muscle groups at least twice a week. This can include lifting free weights, using stationary weight machines, resistance bands, body weight exercises such as pushups and squats.Whilst some people believe cardio (or aerobic exercise) may not be useful for muscle growth, it can be of benefit to overall fitness and flexibility whilst supporting muscle growth and function.Rest plays an integral part in building muscle. Muscle needs to rest in order to repair and insufficient rest will hamper your fitness progression and increase risk of injury.It is not recommended that strength training is performed on the same muscle group on 2 consecutive days.Although there has been no direct correlation between sleep and muscle gain, it has been suggested that sleep deprivation can increase cortisol levels (stress hormone) which can directly have a negative impact on muscle development. The team at Supps247 are trained professionals who can assist you with your training requirements and recommend supplements to accompany and enhance your training programme. Speak with them about correct use of gym equipment, form and breathing, controlling movement, post work-out soreness and reducing injury. They can also assist with additional sources of protein, pre and post work-out supplements, hormone balance and much more, so you can achieve better results quicker. So, skinny guy, you can then tell that person you really like, “go ahead, make my day”. Janette

It has been estimated that more than 70% of people may be suffering from magnesium deficiency without being aware of it. Magnesium is a key mineral in your body essential for bone and teeth structure, it’s also involved in more than 300 enzyme reactions    Low intake and blood levels of magnesium are associated with several conditions, including type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis, and may slow recovery from illness and exercise. There are many factors that can effect magnesium balance and may include reduced digestive function, or inadequate magnesium intake The main symptoms of severe magnesium deficiency  include abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue, migraines, constipation and lower post exercise recovery rates.   More subtle, long-term symptoms that you may not notice include insulin resistance and high blood pressure. Dietary sources of magnesium include ): Whole grains. One cup (170 grams) of oats contains 74% of the DV. Nuts. Twenty almonds pack 17% of the DV. Dark chocolate. One ounce (30 grams) of dark chocolate offers 15% of the DV. Dark green, leafy vegetables. One ounce (30 grams) of raw spinach provides 6% of the DV. Supps247 can provide you with advice regarding your magnesium intake and requirements.  Look out for ATP ZMAG on the shelves in store or online.  This is a high potency supplement combined with zinc 

The maca plant has exploded in popularity in recent years. It’s actually a plant native to Peru, and is commonly available in powder form or as a supplement. Maca root has traditionally been used to enhance fertility and sex drive. It’s also claimed to improve energy and stamina.   1. It’s Highly Nutritious Maca root powder is very nutritious, and is a great source of several important vitamins and minerals 2. It Increases Libido in Men and Women Reduced sexual desire is a common problem among adults. Consequently, interest in herbs and plants that naturally boost libido is great. Maca has been heavily marketed as being effective at improving sexual desire, and this claim is backed by research 3. It May Increase Fertility in Men When it comes to male fertility, sperm quality and quantity is very important. There is some evidence that maca root increases men’s fertility   4. It May Help Relieve Symptoms of Menopause   5. Maca Can Improve Your Mood Several studies have shown that maca can enhance your mood. It’s been associated with reduced anxiety and symptoms of depression, particularly in menopausal women . Maca contains plant compounds called flavonoids, which have been suggested to be at least partly responsible for these psychological benefit 6. It May Boost Sports Performance and Energy Maca root powder is a popular supplement among bodybuilders and athletes. It has been claimed to help you gain muscle, increase strength, boost energy and improve exercise performance.   7. When Applied to the Skin, Maca May Help Protect It from the Sun Ultraviolet (UV) rays from the sun may burn and damage unprotected, exposed skin. Over time, UV radiation can cause wrinkles and increase your risk of skin cancer 8. It May Improve Learning and Memory Maca may improve brain function   9. It May Reduce Prostate Size The prostate is a gland only found in men.

Creatine is an organic compound with the nominal formula CNCH₂CO₂H. It exists in various modifications in solution. Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate, primarily in muscle and brain tissue.