Indian Ginseng, also known as “ashwagandha” has long been known for being a potent, non-toxic plant.
 
In ayurvedic medicine, ashwagandha is used to treat and alleviate a variety of conditions, but can also be used to improve overall health and longevity in generally healthy people.
 
In this article, we’ll give you insights on this herb, its contents and how to supplement with it.
 
Let’s get to it!
 
What Does Ashwagandha contain? The thing about ashwagandha is that it contains a flurry of potent, active ingredients, such as:

1. Alkaloids
2. Steroid lactones
3. Vitaminoids

 
All of these have active effects on the central nervous system, immune system, cardiovascular and respiratory systems, as well as the lymphatic system.
 
What Is It Used For? In Ayurveda (healthy lifestyle Indian system), ashwagandha is classified as a “rejuvenating” ingredient.
 
It is expected to improve health on both a physical and mental level, but also help the body renew cells and fight over diseases and conditions.
 
Due to its wide variety of active compounds, ashwagandha is used in the treatment of many diseases that affect health.
 
A fun fact is that the Latin name of the root is “Withania Somnifera” and that basically means “sleep-inducing” when literally translated.
 
That is to say that Ashwagandha can have a positive effect on your stress levels, helping you lower them.
 
How Is Ashwagandha Used? In traditional Indian medicine, all parts of the plant are used as a part of the home-made remedy.
 
There are a variety of ways to prepare the brew and you can even do so by brewing it in milk, to get rid of the unpleasant smell.
 
The studies and research done for ashwagandha, make it one of the best-known, proven to work herbs.
 
All these studies point us to the conclusion that ashwagandha is potent for:

1. Anti-Inflammation
2. Immune Modulation
3. Anti-Stress

 
Besides all of that, ashwagandha is known for having anticancer substances in the root extract.
 
In Ayurveda, the ashwagandha brew is expected to improve overall health, longevity and quality of life.
 
Are There Side Effects? This plant is generally considered safe when supplemented with in proper amounts.
 
There is only one single documented case of intoxication, where a young woman developed thyroid intoxication symptoms, after increasing her intake.
 
Needless to say, everything in excessive amounts may be harmful, so consider your intake and current state.

Who Shouldn’t Take It? Due to the nature of its active ingredients, there are certain instances when supplementing with ashwagandha is not recommended.
 
Make sure to advise with your doctor if you fall into any of the categories below

1. Pregnant/lactating women
2. People with thyroid disease
3. People that already use prescribed medicine

 
What’s The Recommended Dose? Ashwagandha is a plant, used in many formulations of supplements, so odds are you will stumble upon some of those products.
 
Your best bet is to use the recommended dosage on the product label.
 
Nevertheless, if you are only using the plant’s extract, you can use 250-600 mg a day.
 
This is a dose that has been proven to alleviate cortisol levels by up to 30%.
 
It is a fact that your protein, fats and carbs play a major role in your health, but the truth is that there is much more than just calories and macronutrients.
 
Finding certain plants and learning how to use them for their active substances, may be one of the most nourishing things you can do for the body.
 
Ashwagandha is a perfect example for such a plant, as it is viable for stress management, recovery, inflammation and a variety of conditions and diseases.
 
Try this root and see the benefits for yourself!

 
In the past decade, pre-workout booster supplements have gained more and more traction in the fitness world, becoming one of the most potent pump products.
 
Though some pre-workout formulations help you recover in-between sets and after a workout, the most potent and sought-after effect of those products is the increased strength, pump, endurance and focus.
 
In this article, we’re going to give you our take on pre-workout supplements and whether or not they are worth using.
What Are Pre-Workout Supplements?  Pre-workout supplements, also known as “nitric oxide boosters” are products, formulated for the specific purpose of increasing nitric oxide production.
 
Nitric oxide is essentially a naturally produced compound in the body that serves a variety of functions, such as regulating blood pressure and relaxing smooth muscle tissues.
 
Generally, most pre-workout formulations contain a flurry of potent stimulants that increase pump, focus, strength and endurance.
 
What Do Pre-Workouts Contain?  For the most part, many of the famous pre-workout boosters have a similar ingredient content so let’s have a look at the most common contents of a nitric oxide booster and what they provide.
 
#1 Caffeine - Because caffeine is the single most potent, proven to work as an energy booster, it is used in the formulation of all stimulant-based pre-workout supplements.
 
A stimulant-based product without caffeine is kind of like a salad without, well, the salad.
 
Caffeine is proven to improve energy levels, exercise performance, mental alertness, memory and focus.
 
For this reason, most pre-workout formulas contain anywhere from 150 to 350 mg of caffeine in each dose.
 
Without a doubt, this is one of the ingredients that provide the bigger portion of the boost you feel from a pre-workout supplement.
 
#2 Creatine - If you know a thing or two about the body, you probably know that creatine isn’t just a supplement.
 
As a matter of fact, creatine is the body’s secondary energy resource, used during high-intensity training, such as resistance training.
 
As a compound, creatine is stored in skeletal muscle and plays a big role in your performance.
 
For this reason, besides being offered as a standalone product, it is included in many pre-workout formulations.
 
Though creatine is not a stimulant, it is a viable part of any pre-workout formulation, due to its proven benefits for intense performance.
 
#3 Nitric Oxide Boosters - As we mentioned, nitric oxide is a naturally-produced compound in the body that has a variety of functions, one of which is the improvement of the blood flow.
 
Some of the compounds that the body uses to make nitric oxide are the following:

• L-Arginine
• L-Citrulline Malate

 
Because these two compounds have main roles in the production of nitric oxide, you will more than likely see them in most pre-workout formulations.
 
Do Boosters Have Side Effects, Though?  Though it seems like pre-workout supplements can only take your performance to the moon, there are a couple of possible side effects, which you should consider before buying a product.
 
#1 Energy Crash - Some of the most famous pre-workout boosters can easily lead to an energy crash, following the energy spike during the workout.
 
This is mainly induced because of the sudden energy spike you get from all the stimulants.
 
For this reason, it is possible that you will experience a significant decrease in physical and mental energy after the workout.
 
#2 Too Much Caffeine  As we mentioned, one of the core ingredients of all stimulant-based products is caffeine.
 
Because pre-workout supplements contain 3-4 cups of coffee worth of caffeine, this can easily lead to unwanted side effects, such as:

• Increased blood pressure
• Anxiety
• Restlessness
• Disrupted sleep patterns

 
The important considerations here, are to determine your caffeine tolerance and take into account any other caffeinated drinks that you’re having throughout the day.
 
#3 Supplement Origin - Because most supplements are not tightly regulated, you may stumble upon a product that has banned, strong substances that may be dangerous for you in the long run.
 
For this reason, your best bet is to rely on already well-established supplement brands, that offer supplements approved by a third party.
 
Always research your pre-workouts (and your own stimulant tolerance) before starting to use them!
 
Stim-based pre-workout supplements can do wonders when it comes to optimizing performance.
 
Nevertheless, to avoid any side effects, you have to make sure that you do the following:

1. Do your research, purchase a legit, approved products
2. Test your tolerance - How much caffeine can you intake without getting jittery?
3. Take your pre-workout 30 minutes before a workout in order for it to kick in on time
4. Avoid taking your pre-workout less than 6 hours before sleep (caffeine stays in your blood for quite some time)
5. Avoid supplementing with this DAILY - Use it only on your toughest workouts or days when you don’t have much energy and need a boost.
6. If you can’t handle stimulants, shoot for a stim-free pre-workout
7. ONLY take stim-based pre-workouts if you don’t have past/present cardiovascular issues

Ultimately, if you follow these guidelines, you will be able to find a good product that will increase your output, without putting you at risk of any possible side effects.
 
Do YOU have a favorite pre-workout supplement? Tell us which one it is in the comments below or on my private coaching forum!

When it comes to training, whether it is professional sports or general training, there are two main types of activity one can do.
 
Those two types are namely “anaerobic” and “aerobic” training, each of which provides a different stimulus for the body and thus, a different end result.
 
In this article, you’re going to learn more about these two types, which one is better for specific goals, and how to combine them.
 
Without further ado, let’s get to it!

Anaerobic & Aerobic Processes
Though these two terms may sound a bit complex, their meaning is quite simple
 
The word “Anaerobic” comes from the following Greek words:

1. An - Meaning “without”
2. Aer - Meaning “air”
3. Bios - Meaning “life”

In simple words, all anaerobic processes in the body do not require oxygen to run.

Oppositely, all aerobic processes in the body DO require oxygen to function.
 
Examples Of Anaerobic Activities 
Anaerobic training activities are basically any type of training which requires you to do a short, power-burst bout.
 
Here are some examples of anaerobic training activities:

1. Sprinting
2. Weightlifting
3. Climbing
4. Broad jumping

 
Because of the nature of anaerobic activities (short, power-burst movements), this type of training mainly develops muscle strength, size, strength endurance and explosiveness.
 
Examples Of Aerobic Activities 
Contrary to anaerobic activities, we have aerobic activities, which are basically any low-intensity exercises that are long in duration.
 
Here are examples of aerobic activities:

1. Jogging
2. Skipping rope
3. Swimming
4. Cycling

 
With this type of training, your body becomes more efficient at releasing energy with the help of oxygen.
 
Which Type Of Training Is Better?  
As we already established, anaerobic training will stimulate the development of your musculature and its main properties - Strength, strength endurance & explosiveness.
 
On the other hand, with aerobic training you will improve the work of your heart and lungs.
 
And so, the answer to the question “which type of training is better?” is quite simple… It depends on the context!

Are you someone who wants to look better? Focus your training around anaerobic activities and throw in some aerobic activities here and there.
 
Or, if you’re someone who just looks to improve their endurance in the long run, focus on aerobic activities that are low in intensity and long in duration.
 
Ultimately, if you’re not a professional athlete, you would be best off combining both types of training and tipping the scales in favor of the one that matches your goals the most.
 
 Though most people just LOVE to compare different types of training and dub some “better than others”, one thing remains true…
  
That is namely the fact that the body is a complex machine, capable of a MULTITUDE of movements.
 
The more movements you do and the more you engage in different types of activities, the more you develop the systems and components (muscles) that make those activities possible.
 
Therefore, this approach will lead to a functionally and visually better physique.
 
What is YOUR approach to training? Comment down below or on my private fitness coaching forum.

When most people hear the term "protein," they immediately think of a particular brand of supplement.  First and foremost, I'd like to emphasize that supplements are not the focus of this article.  Instead, we'll look at different types of proteins and how they're processed by the body.  It's worth noting, however, that the protein you get from supplements and the protein you can find in food is almost the same.  The only exception is that certain powdered proteins are well-isolated and absorb more quickly than others.  That simply means that whey powders aren't particularly potent or effective.  Supplements were designed to complement and improve your diet plan.  They're also handy and can be used in a pinch, such as after a workout or even for breakfast if you're running low on calories.
 
Let’s Talk Protein 
As you probably already know, your body is technically a big, protein-based biological machine.  Aside from water, protein is the most common element we see in the body and more importantly, it regulates a variety of vital processes.  In a sense, protein is the building block of most of your tissues, enzymes, and hormones.  However, not all protein was made equal, meaning that the protein coming from different food sources, will be metabolized by the body in a slightly different way.  That is to say, there are high-quality sources of protein, but also, low-quality ones.

The Biological Value (BV) Of Proteins 
Proteins' biological value is used to determine how well they are digested, absorbed, and preserved by the body after consumption.  To put it simply, the biological value can be used to demonstrate the efficiency of the consumed protein.  Now, there are two primary measures that help us understand more about the biological value of proteins.  Firstly, we have the amino acid profile of each protein-containing food.  For those of you who do not know this, proteins are made from amino acids.  There are 20 amino acids, 9 of which are essential, meaning that the body needs them but can’t produce them on its own.  That is to say that the more complete a certain food’s amino acid profile is, the higher its biological value.  The second thing used to measure the biological value of proteins is protein retention, or in other words, how long the protein stays in the body.

The BV Standard
Now, in nutritional science, the biological value of proteins goes on a scale from 0 to 100.  Whole eggs (both yolk & egg white) are the standard for the biological value of proteins, measuring at 95-100 BV.  If we take the yolk out of the egg, the biological value drops with 5-10 points, down to 90-95.  With whole eggs being the golden BV standard, other foods are compared to them, in order to determine the bioavailability, as opposed to optimal quality protein (whole eggs).  Side note: Whey/isolate protein supplements have a BV of 100+.  Now, this theoretical information is important, but it brings us to the next logical question.
 
What Are The Best Protein Sources?
Below, we have listed the biological value of the most common protein sources we can find on the market nowadays, including both food and supplements:

1. Whey isolate protein blends - 100-150 BV
2. Whole eggs - BV 100
3. Cow milk - BV 91
4. Egg white - BV 88
5. Fish - BV 83
6. Beef - BV 80
7. Chicken - BV 79
8. Casein - BV 77
9. Rice - BV 74
10. Soy - BV 59
11. Beans & legumes - BV 49
12. Peanuts - BV 43

 
Now, what this 12-point table means for you, is that your primary sources of protein should be the ones on the top of the list, which have higher biological value.  Nevertheless, you can combine those with other, lesser bioavailable sources of protein, such as plant protein.  Ultimately, your best bet is to put a couple of food sources at the core of your protein intake, while also diversifying with a variety of other food sources.  The biological value of proteins (BV) tells us more about the amino acid content of each food, as well as how long its protein is retained in the body and how efficiently it is used.  Animal sources of protein appear to be superior, due to the better amino acid profile, as well as overall bioavailability.  This is why, if you are not vegetarian or vegan, foods like beef, eggs, fish, and chicken, should make up the majority of your daily protein intake.
 
If you have any questions, feel free to drop them in the comments below!

 
Out of all 3 macronutrients (protein, fats, and carbs), carbohydrates are perhaps the most frequently misunderstood nutrient in food.  It has been given a bad name, but is it really as bad as some nutritional trends claim it to be?  In this article, we’re going to tell you the most important considerations about carbs, which will allow you to make them a functional part of your nutritional plan.
 
Hint: Carbs are not demonic

Essential NutrientsAs you probably know, food contains essential nutrients, which the body needs to sustain healthy functioning, but cannot produce on its own.  Those essential nutrients are namely fatty acids, as well as amino acids, which come from dietary fats and dietary protein, respectively.  Amino & fatty acids regulate a number of functions and if consumed in suboptimal amounts, they can be the reason for suboptimal recovery and hormonal functioning.
 
HOWEVER… Out of the 3 macronutrients, only protein and fats are essential, meaning that carbohydrates are not really essential.  In other words, if the body needs glucose but doesn’t get it from food, it can produce its own, in a process called “Gluconeogenesis”.  Though non-essential, however, carbohydrates appear to be important for the goal of maximizing athletic performance.

The Glycogen Energy System 
During intense physical performance, we use 3 main sources of energy to sustain muscular contraction:

1. ATP (Adenosine triphosphate)
2. Creatine
3. Muscle glycogen

In essence, the main energy source is ATP, but since its stores are relatively limited and get depleted in about 5 seconds, the body needs alternative fuel sources, to regenerate that ATP.  As mentioned above, creatine and glycogen are the other two energy sources, which the body uses to regenerate ATP and continue the muscular activity.  Glycogen is basically the stored form of blood glucose, which in turn, is the end product of carbohydrate metabolism.  We store glycogen in two places - The muscles and the liver, with the first one being the storage with bigger capacity.
 
During the prolonged, intense muscular activity, the body quickly uses up ATP and creatine and starts utilizing muscle glycogen.
 
What this means for you, is that if your glycogen levels are low, your athletic performance output will suffer.
 
Modern-day trends like the keto diet suggest that you don’t really need carbs, but facts are facts - Glycogen is the only source of fuel that can be broken down into energy rapidly enough.
 
This is very important when the task at hand is to MAXIMIZE your output while training.
 
In summary, your body doesn’t really consider carbs essential, but they are the body’s preferred energy source and the best energy source for intense training activity.
 
Best Sources Of CarbsNow, of course, not all carbohydrates are the same and some may even be bad for you.
 
Our modern-day nutrition consists of many processed foods that contain refined carbohydrates.
 
Those refined carbohydrates have a really simple structure and the body digests them rapidly.
 
This, in turn, leads to sudden spikes and drops in blood glucose, often referred to as “sugar crashes”.
 
For this exact reason, your best bet is to rely on natural, unprocessed carb sources.
 
Here is a list of our top 10 best carb sources:

1. White rice
2. Brown rice
3. Fruits
4. Starchy vegetables
5. Wholegrain bread
6. Wholegrain pasta
7. Sweet potatoes
8. Regular potatoes
9. Oats
10. Quinoa

 
Now, not all of the above will suit your taste buds, which is why you are best off experimenting and finding out the foods you like and can eat consistently.
 
Once you find those, make them a part of your regular meals and you are well off on your way to optimal physical performance!

Unlike protein and fat, carbohydrates are non-essential for the body, BUT they are the preferred and most efficient, rapid energy source for intense muscular activity.
 
This is why, including a reasonable amount of carbohydrates in your daily nutrition, is important!
 
Ultimately you should rely on whole food, unprocessed carbohydrate sources, such as rice, quinoa, potatoes, fruits, and starchy vegetables.
 
Do you have questions about carbs? Feel free to drop them below!

Often referred to as the “miracle tree,” moringa is gaining in global popularity for its beneficial roles not only in nutrition but also in sustainability, global health, and agriculture. So what makes moringa so magnificent?


History and Global Use of Moringa
The moringa (Moringa oleifera) tree is a fast-growing, deciduous tree native to subtropical areas in southern Asia, Africa, and South America. Because of its ability to grow year-round, many cultures have used various parts of the moringa tree both medicinally and as a food source. First described around 2000 B.C., moringa was used as a remedy for over 300 conditions in traditional medicine (1). Today, it continues to thrive globally because of its ability to sustainably improve diets by adding protein, micronutrients, and other phytochemicals.


Nutrients Found in Moringa
Across the globe, people in developing countries supplement their diets with moringa because of its extraordinary nutrient density. Moringa leaves are rich in protein, essential amino acids, and micronutrients such as copper, manganese, iron, zinc, and vitamin A, making it a great source for natural nutrient fortification (2, 3). Moringa is not only abundant in micronutrients, but it also has polyphenols, isothiocyanates, and polyunsaturated fatty acids (PUFAs). Its oil is nutritionally similar to olive oil but is more resistant to oxidation and does not become rancid as quickly.
Unlike many botanicals, studies have shown that moringa is hearty and that its nutrients can withstand extreme temperatures such as boiling. By adding the leaves to a broth or even battering and frying them, unserved populations are able to nourish their bodies with an easy-to-grow superfood that can be harvested locally and remain nutritionally stable for long periods of time (4).


Moringa Is More Than a Superfood
The mild flavor of the flower and nutrient-dense leaf are consumed in foods and brewed as a tea, but beyond its nutritional benefits, moringa’s versatility makes it a sustainable solution with many applications. The seed oil is often used in skin and hair care, while the seed itself has more recently been used in water purification. Moringa bark and seed cake are used in textiles and animal feed, the roots are used therapeutically, and the live tree is often used as fencing (5, 6). With little water needed to grow it and the ability to utilize every part of the tree, moringa is a sustainable option across multiple industries with virtually endless uses.

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References
1. Matic I, Guidi A, Kenzo M, et al. Investigation of medicinal plants traditionally used as dietary supplements: A review on Moringa oleifera. J Public Health Afr. 2018 Dec 21; 9(3): 841.
2. Olson ME, Sankaran RP, Fahey JW, et al. Leaf Protein and Mineral Concentrations across the “Miracle Tree” Genus Moringa. PLoS ONE 11(7): e0159782. https://doi.org/10.1371/journal.pone.0159782
3. Glover-Amengor M, Aryeetev R, Afari E, et al. Micronutrient composition and acceptability of Moringa oleifera leaf-fortified dishes by children in Ada-East district, Ghana. Food Sci Nutr. 2017 Mar; 5(2): 317–323.
4. Gopalakrishnan L, Doriya K, Kumar DS. Moringa oleifera: A review on nutritive importance and its medicinal application. Food Science and Human Wellness. 2016 June; 5(2): 49-56.
5. Mulugeta G and Fekadu A. Industrial and Agricultural Potentials of Moringa. Journal of Natural Sciences Research 4 14.
6. Masih LP, Singh S, Elamathi S, et al. Moringa: A multipurpose crop – A review. Proc Indian Natn Sci Acad 85 No. 3 September 2019 pp. 589-601