The Benefits of Creatine for your Workout

Second to protein and pre-workouts, creatine is one of the most widely used and discussed nutrition supplements on the market-- and for good reason! It’s a fantastic way to fuel your muscles with additional energy stores to make it through heavy lifts, and comes with the added benefit of retaining water in your muscles to give you that extra swole appeal. The International Society of Sports Nutrition found creatine can increase HIIT performance from 10 to 20 percent. That’s a significant improvement to a workout routine!

Increased Performance

The ISSN went on to state the following: "Government legislatures and sport organizations who restrict and/or discourage use of creatine may be placing athletes at greater risk." That is quite the endorsement coming from a scientific organization. Creatine not only helps increase HIIT performance but also helps the body maintain adenosine triphosphate (ATP), which is a major energy source in the body. Having more access to ATP, thanks to creatine, can help with performance at high intensity levels.

Daily Needs

According to the ISSN, the body needs 1-3 grams of creatine per day to replenish the body. Creatine can be found naturally in food like red meat and seafood, where 1-3 grams can be found in about a pound of these foods. Eating the proper amount to keep your body’s creatine levels up is difficult. Supplementing creatine is a great way to keep your body’s stores up and to give your muscles additional fuel for heavy workouts. The ISSN recommends 3 grams per day, or a scoop in the morning before you lift.

Another notable fact from the ISSN’s study is that vegetarians tend to have lower creatine stores in their body and they can greatly benefit from adding creatine supplements to their daily nutrition intake.

Other Benefits of Creatine

Other benefits of creatine include a reduced chance of severe injury, particularly in relation to increases in high intensity performance levels and the ability for athletes to handle heavier training. Cramping, muscle tightness, muscle strains, and pulls can also be reduced via creatine supplementation. Another perk from taking creatine is a reduction in gastrointestinal upset, as it helps the body retain water in hot and humid environments.

Creatine will definitely help you perform better in the gym and is a great supplement to help prevent injury. All of our Supzilla locations carry a variety of creatine products and we would love to help you find the product that is right for you!

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Pre-Workout Supplements to Increase Energy and Get you to the Gym

Getting the gym can be a huge struggle. You want to lose weight or gain muscle, but after a long work day or early wake up call, you just can’t seem to get into gear and get there. Lucky for you, there’s a supplement for that! Just like a cup of coffee helps get you focused and energized for the work day, pre-workouts and energy boosting supplements will get your energy levels up and give you the extra pep in your step you need to get to the gym. We carry a variety of energy boosting formulas but here are a few crowd favorites:

C4 Original by Cellucor

This tried and true pre-workout will give you increased energy to help you tackle your workout and it has ingredients to keep you focused while you’re there. This formula is great for everyone, from beginners to advanced competitors. With millions sold each year, this product is America’s #1 selling pre-workout.

Key Ingredients: CarnoSyn Beta-Alanine 1.6 g, Creatine Nitrate 1g, Caffeine 150 mg, Arginine AKG 1g

Innova Pharm Limitless

This no-nonsense pre-workout will take your workout to the next level! Created with a nootropic blend, this formula will help you focus and enhance your mind to muscle connection. Limitless is the perfect pre-workout for a mind-blowing workout without the shakes or jitters.  

Key Ingredients: Limitless Performance Blend ( Beta Alanine, L-Tyrosine, Methylxathine Anhydrous, Kigelia africana Extract, CDP Choline, Phenylpiracetam) 1.9 g,   L Citrulline Malate 4,000 mg, Agmatine Sulfate 1,000 mg
 

Total War RedConn1

This pre-workout is what we would consider next level. It has ingredients for serious pumps and will give you such a boost in energy and focus, someone will have to pull you out of the gym! The Total War pre-workout will help unleash your full potential and contains just the right amount of caffeine to keep you pumped but not jittery.

Key Ingredients: Beta Alanine 3.2 g Taurine 1 g, Caffeine Anhydrous 250 mg, N- phenethyl Dimethylamine Citrate  125 mg, 2 aminosophetine 100 mg, Theobroma cacao extract (seed) 50 mg, Higenamine HCL  25 mg, Bioperine 25 mg, Rauwolocine 2 mg, Agmatine Sulfate 1 g

We carry all of these products in store and many more!  Our in-store pros want to help you meet your fitness goals and guide you with the right supplements to get you into the gym and anywhere you want to be in your fitness journey. Stop by one of our locations to pick up an energy enhancing supplement. Be sure to follow us on Facebook and Instagram for giveaways and product updates.

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Creating a Starter Supplement Stack for Her

It’s time to acknowledge the ladies of Supzilla Nation out there actively working toward new levels of health and fitness! We see you working on being the best you possible, and here’s a high five. Now let’s talk about your supplement stack.

You’ve started exercising or eating healthy and you’re doing well, but you want to take your fitness to the next level. The only problem is you don’t know where to start! Don’t worry you’re not alone. Getting started with the right supplements can be a little overwhelming with so many brands and types on the market. Instead of focusing on a specific brand, let’s break it down into categories. We carry high quality fitness and nutritional supplements in a variety of price ranges, and sometimes a choice simply comes down to preference. Here are the top things you will want to include in your beginner stack.

Beginner Supplement Stack for Her

BCAAs

Branched Chain Amino Acids are a great addition to any healthy lifestyle and fitness regimen. They help with protein synthesis, or the creation of muscle. BCAA’s can also help regulate blood sugar levels and can be taken throughout the day. There are many flavors and brands to select, from watermelon to sour apple and unflavored options.

Protein

Many people simply do not get enough protein in their diet, so supplemental protein powder or a ready to drink protein shake is a great way to ensure your body is getting the fuel it needs to build muscle. Many women opt for protein powders with low carbs and fats, with about 120-160 calories per serving. A great way to find a protein flavor and brand you like is to try a sample serving. Many companies sell small serving size sample packs. Don’t forget we also offer Ohio made all natural protein by the scoop in all our stores!

Multivitamin

Including a multivitamin in your diet is essential because many times we don’t get enough nutrients from our foods and supplementing can help make up for shortcomings. Look for a multivitamin pack. These packs contain more potency in the vitamins, a multivitamin capsule or tablet can only pack in so many ingredients, and a multipack is able to deliver more than a single pill.

These three supplements are great fundamentals for any stack. You can always build upon this by adding supplements for energy, increased metabolism, or endurance. Something to keep in mind is supplements are just that; supplemental. They should not replace a healthy diet and exercise, but rather support these efforts by filling in the gaps in your nutrition. They may help you achieve your goals, but there is no magic pill for a healthy lifestyle.

Any of our knowledgeable store associates can help you build a supplement stack and choose products that are right for your needs and goals. Come in to get started and take your health to the next level!

Find a location near you and come grab a scoop!

Creating your First Supplement Stack: For Him

Alright Supzilla Nation, are you looking for the best supplement stack for your first foray into nutritional and fitness supplements? For the guys out there looking to see some amazing results, we’ve put together a beginner stack to get you started.

When choosing supplements, it’s best to go with products that are backed by proper science and research. We only carry the best brands on the market, all of whom offer top of the line nutritional products that have stood up to rigorous testing.

Folks that are new to fitness often cling to supplements as a shortcut, but keep in mind that supplements are intended to be supplemental. Training and nutrition should be the primary focus to meet your goals with healthy nutritional and training supplements deployed to help push you that extra mile toward results.  As long as you’ve got a solid plan for training and diet, we’ve got the perfect supplement stack to help you reach your goals.

SUPPLEMENTS FOR BEGINNERS

PROTEIN

When people talk about supplements for fitness training, they’re mainly talking about protein. It’s the king, and for good reason. Protein is a key supplement to add to your supplement stack, as it’s the primary building block for generating healthy new muscle tissue after you’ve broken it down in the gym. Protein comes in a variety of forms and flavors, based on either whey or soy, and generally produces the following results;

• Filling in the protein macronutrients missing from the average diet

• Refueling your muscles with the building blocks for increased size and strength

• Aiding in fat loss as the body converts protein nutrients into muscle fibers

When choosing a protein supplement there are many options to consider. Whey protein is rapidly digested and can help repair your body quicker. Another protein option is casein, this type of protein is slow digesting and makes for a good snack or meal replacement because it will keep you full longer. Research shows drinking protein before exercising is more beneficial than afterward. Consider drinking a fast digesting protein before your workout. Although protein is great if you’re on the go and need a quick food source, it should not replace all of your protein sources from food.

Supzilla offers a wide variety of protein products as well as our “by the scoop” model, allowing you to come grab a scoop of your favorite flavor as you need it.

GREENS

If you’re like most people, your diet is sorely lacking in quality fruits and vegetables, which means you’re missing out on key vitamins that are essential to health and recovery. A greens supplement is a great way to fill in the gap for any missing nutrients. It won’t replace fruits and vegetables in your diet but if you’re not getting enough, green supplements can help.

FISH OILS

Fish oil is one of the most universal super-supplements on the market.  Fish oils have many health and wellness benefits including an anti-inflammatory effect that can replace your need for pain relief. Fish oil can help with cardiovascular health, arthritis, skin problems, and joint pain by giving your body an extra dose of Omega 3 fatty acids.  Studies have shown fish oil to help with weight loss, fertility, pregnancy, increasing energy levels, and improved memory and cognitive function. You will want to find a quality fish oil with a combination of EPA and DHA. Our supplement associates at Supzilla will help your find the right product for you.

CARB SUPPLEMENTS

A fast digesting simple carbohydrate source can be consumed before, during, and/or directly after your exercise and helps with protein synthesis by replacing glycogen stores that were used during your workout. Taking a carbohydrate supplement before and after working out will help build muscle, restore energy, and help with a faster recovery. There are carbohydrate powders and supplement drinks available for those training who need carbs to restore energy and build muscle mass. 

Obviously our Supzilla stores carry a whole range of supplementation products designed to achieve performance results inside and outside of the gym, however this list gives the guys out there a place to start.

These supplements will help you get more out of your training program, including increased energy, better recovery, muscle strength and growth, and improvements in overall health. Supplements can help improve all the effort you are putting into your health and wellness by giving you that added edge.

Stop into any of our Supzilla stores and ask one of our associates to help you create a supplement stack to crush your goals and fuel your transformation!

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Maximizing Your Pre-Workout

Pre-Workout supplements are all the rage and have become a staple part of the supplement stack for many fitness enthusiasts. That’s because they work! Pre-Workouts are easy to integrate into your daily nutrition and can have a tremendous impact on your energy levels during and after your workout. Although taking a pre-workout supplement prior to working out seems easy enough, some people miss out on all that pre-workouts have to offer.  To ensure you are getting the most out of your pre-workout supplementation, be sure to mind the following key strategies;

Proper Timing

Many people drink their pre-workout as they are walking into the gym or locker room. A majority of the ingredients in pre-workout supplements take 30 to 60 minutes to reach the bloodstream. If you’re taking your pre-workout once you’ve arrived at the gym, you won't even feel it’s effects until around your third exercise.

If you are worried that taking your pre-workout too early will cause you to lose your energy half way through your workout, place that concern aside. The base ingredients of a pre-workout mix are always stimulants of some sort, which take around 3-5 hours for your body to lose even half of the concentration in your blood. This is why many brands of pre-workouts don’t recommend taking it if you plan on sleeping within 4 hours.

Pairing your Supplement

If you’re not careful, pre-workouts can give you the same feeling you get when you drink coffee on an empty stomach: feeling faint, shaky, or nauseated. Many pre-workouts contain 200-300 mg of caffeine, which hits you pretty hard if you’re not ready for it. Eating a small meal or snack 30 minutes to an hour prior to taking your pre-workout can lessen these negative effects. Not to mention it will help you with energy throughout your workout. Aim for a meal low in fiber to avoid losing the potency of your pre-workout. You will want to steer clear of whole grains, raw fruit, nuts and seeds, and uncooked veggies.
 

Missing Ingredients

There are so many great pre-workouts on the market but not all are created equal. Some pre-workouts are packed with fillers or are under dosed, meaning they don’t have enough of a key ingredient to get maximum effects. You will want to look for these basic ingredients when choosing a pre-workout:

Caffeine: This will give you the real boost you need to get through your workout and make it through those hard reps.

Citrulline Malate: On top of boosted performance and increased energy, it helps deliver oxygen and nutrients to your muscles.

Creatine Monohydrate: Helps boost muscle mass and increase strength.

Following these key pre-workout steps will help you maximize your pre-workout supplement and take your training to the next level.

We carry a variety of pre-workout supplement brands in our various Supzilla stores and we would be happy to help find the right product for your goals!  

Come get a scoop!

Time

For everyone who’s just too busy to worry about weight loss, we’ve got good news: you don’t need any extra time. You can start losing weight now, in just minutes—no, seconds—a day, thanks to these tips from the New York Times bestselling book Zero Belly Diet.

In Just 2 Seconds

Order a “coffee, black.” A cup of coffee has nearly zero calories. A cup of coffee with cream and sugar has 80 calories. If you drink two cups a day, learning to take it black will save you 14 pounds in a year. Not into coffee? Check out these weight loss teas.

In Just 5 Seconds

Take a whiff. Smelling fresh green apples, bananas and pears can curb appetite and make sugary desserts less appealing, studies have shown. The scientists suggest this is because the produce makes you subconsciously think about making healthier choices. If a fruit basket on your desk attracts too many flies, try a simpler idea, like a shea butter-based scented lotion, which can have the same effect.

In Just 15 Seconds

Take a candy daydream. A recent study found that fantasizing about eating an entire packet of your favorite candy before indulging may cause you to eat less of it. For the study, researchers asked participants to imagine eating 3 or 30 M&Ms, and then invited them to help themselves to some of the candies as a “taste test.” Those who imagined eating lots of M&Ms actually ate the least.

In Just 60 Seconds

Schedule a workout date. It’s hard to squeeze in a workout before meeting friends for drinks, so you blow off…the workout, of course. A better idea: Tell your bud to meet you at the gym. You can socialize, get fit, and still hit the bar afterwards. This trick works with spouses, too: A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits like exercise when they team up with their partner.

In Just 75 Seconds

Nuke frozen veggies. While frozen produce has a nutrient density that’s often higher than fresh, canned foods don’t hold up. A study in the Journal of the Science of Food and Agriculture found that for some vegetables, canning degraded as much as 95 percent of the vitamin C and damaged every B vitamin in the food.

In Just 100 Seconds

Choose stone fruit. New studies suggest that stone fruits—like plums, peaches and nectarines—may help ward off belly fat, high cholesterol and insulin resistance. The belly-flattening properties of the fruit may come from powerful phenolic compounds that help modulate the expression of your fat genes. Eat one as a snack, or chop it up and toss it on your morning cereal or afternoon salad.

In Just 2 Minutes

Pregame your dinner. While it may sound counterintuitive, eating before going to a work dinner or happy hour can actually take off pounds. A series of studies out of Penn State found that noshing on an apple or a broth-based soup prior to sitting down to a restaurant meal can reduce total calorie intake by 20 percent. With the average restaurant meal weighing in at 1,128 calories, saving 20 percent once a day could help you lose up to 23 pounds this year.

And In Just 10 Minutes

Slow-cook a beef feast. This is a great one for busy weekends: Heat 1 tbsp canola oil in a pan over high heat, and brown a 3-pound chuck roast on all sides for about 10 minutes. In the meantime, slice some onions and mushrooms. When the meat’s brown, throw it into a slow cooker, and add the onions, mushrooms, 2 tbsp red wine vinegar, 1 tbsp Worchestershire sauce, some bay leaves and a can of dark beer. Put it on low and go about your Sunday. Six hours later you’ll have an incredible dinner at the ready for just 345 calories per serving.

Supplements

D-Aspartic Acid Synonyms: D-AA, D-Aspartate, DAA

A large part of most people’s fitness journey is seeking energy and muscle gain. These kinds of benefits to fitness can only be fully unlocked with the aid of proper nutrition. D-Aspartic Acid is a very interesting nutrient, since it can be added as an important building block towards the energy and muscle gain that many people are looking for.

What is D-Aspartic Acid (DAA Supplement)?

D-Aspartic Acid is an alpha amino acid found in a variety of foods like lunch meat, avocados, sprouts, and molasses. Aspartic acid is one of the amino acids that build protein used in the structure of the human body. It is predominantly found the pituitary gland and testes where it is produced via D-Aspartate racemase. [1]

Recommendations for fat intake

Because some dietary fats are potentially helpful and others potentially harmful to your health, it pays to know which ones you’re eating and whether you’re meeting national recommendations. The Dietary Guidelines for Americans offer recommendations about dietary fat intake.

Here’s a look at the recommendations and common sources of each type of dietary fat. Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat but also contains smaller amounts of polyunsaturated and saturated fat.