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MORE EVIDENCE THAT MEAL TIMING MATTERS
If you frequent this blog, there’s no doubt that you know “calories are king (and/or queen)”. When it comes to weight loss, weight gain, or maintenance, energy balance is what dictates the body's response to its respective environment.
You also know that calories are not all that matter.
We at Level TEN pride ourselves on focusing heavily on biofeedback; things like sleep, digestion, energy levels, etc. As such, we also recognize that there is more to “optimizing” your nutrition. We have to consider WHAT you are eating, not just how much. And it’s also becoming more and more clear, from a scientific standpoint, that WHEN you eat can also play a role.
what minerals do we need?
Most people are familiar with macronutrients - protein, carbohydrates and fats, but what many people don’t pay much attention to are micronutrients. Micronutrients (vitamins and minerals) are incredibly important in carrying out bodily functions and processes. They also have a large impact on how we function, our energy levels, how we feel and even proper hormone production. Every single cell in our body requires minerals to create energy, make enzymes, and to make and signal hormones.
Minerals originate from the earth so we must obtain them from the food we eat and the water we drink. The most commonly known and talked about minerals are magnesium, potassium, sodium and calcium. Other important minerals also include iron, zinc, copper, iodine, selenium, phosphorus, boron, chloride plus many more.
How does caffeine work?
Disclaimer: I always make sure to highlight one thing before talking about any supplement. If you are searching for that one magic pill or powder that will help you hit all your goals, quit while you are ahead, it does not exist.
The reason you are or you are not making progress in the gym has little to do with the supplements you are or are not taking. However, when your training, recovery, and nutrition are dialed in, some supplements can help boost performance just a little bit more! And who doesn’t want that?!?
One such supplement that is heavily backed by science and has been shown to enhance performance is caffeine.
OMEGA-3s AND THEIR ROLE IN OVERALL HEALTH
The supplement game is one where many are very pro or anti-supplement. Supplements should be exactly as they are listed, a SUPPLEMENT to a proper diet, in order to help fill in the gaps where our food may lack. Even someone who is great about getting in fiber, a variety of fruits and vegetables, and has a rotating schedule of foods they eat, may be missing out on some key nutrients. This is where supplements come into play - your micronutrients.
Most are comfortable with the idea of a multi-vitamin and protein powder, as these are some of the most common (and least intimidating) supplements. But, what about omega-3s? Do you need them, and if so, what considerations should you take when choosing an omega-3 supplement? How much, how often, and what do they actually do?
SPORTS SUPPLEMENTS
Can specific supplements give you a competitive edge or help you to achieve your fitness goals? The answer is, it’s possible.
Don’t be mistaken and think that supplements are the “magic pill” to improving your fitness. Taking supplements without mastering the fundamentals such as nutrition, sleep, stress management and proper recovery is like buying a paddle before the boat. If you have not mastered the basics, purchasing additional supplements will likely be a waste of money.
With that in mind, we will review several of the most research-based sports supplements. Not everyone will respond in the same way, as we are all individuals with different lifestyles and genetic make up. Just because research shows efficacy, doesn’t mean that it will have the same results for you. It’s always best to consult with a qualified health professional before starting any supplements you aren’t sure about.
Supplements should be selected based on goals and current state of health as well as labs or genetics, if available.
PREBIOTICS, PROBIOTICS AND POSTBIOTICS
What is the difference and what should you take?
We know our gut health is really important and plays a huge role in our overall health. With all the information out there about gut health, it’s easy to get confused.
PRE-WORKOUT
We've all seen pre-workout formulas floating around the industry as a highly marketable supplement. We hear about flashy supplement products like protein powder, creatine, and pre-workout.
But what's all the hype? Is it worth the investment? Do you NEED a pre-workout?
MAGNESIUM
If you’re a client of Level TEN or an avid Instagram follower of our team and coaches, then you may have realized just how often we chat about and recommend Magnesium as a beneficial supplement!
First, let's chat about Magnesium in general and what it does in the body from a physiological standpoint…