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What to Eat Before & After a Workout
What you eat before a workout gives you the power to complete your training and defines your performance. However, what you eat after your workout is no less important. A proper post-workout meal helps your body recover, build muscle, and replenish its energy levels. Understanding how exercising affects your body is crucial if you want to achieve desired results. That’s why figuring out the best pre- and post-workout meals might be challenging. But once you find what works better for your body, you’ll be able to get the most out of your workout regimen. So, what food should you eat before and after a workout? And what is the best time to do that? Here’s your ultimate guide to healthy pre- and post-workout nutrition. What to Eat Before a Workout Like most fitness enthusiasts, you want to train harder, reach the set goals faster, and perform better every time you hit the gym. Not eating enough prior to your workout might make you feel dizzy, while overeating might make you feel bloated. Yet, fueling your body with the right amount of nutrients at the right time will provide your body with the energy and strength it requires for each workout session. Here are a few tips to help you choose and time your pre-workout meals properly: Do Not Forget to Hydrate Although it’s vital to consume enough water during the day, it becomes even more critical if you exercise regularly. Start drinking water a few hours before your workout. It’ll help you reduce dehydration, maintain your energy levels, and eliminate muscle cramps. Suppose you're not sure of your hydration status. In that case, you can follow the advice from the Academy of Nutrition and Dietetics, - light-coloured urine indicates proper hydration, while dark-coloured urine is a sign of dehydration. In short, drink plenty of water before your workout and keep on hydrating while exercising. And most importantly, listen to your body. It might take some time to figure out the right amount of water your body needs. So, don’t be afraid to experiment until you find the perfect ratio. Time Your Pre-Workout Meal Properly The right timing of your pre-exercise meal or snack is the key to maximizing your fitness efforts and results. “Ideally, an exerciser will properly fuel their workout by eating before activity and aid in recovery by eating after also. However, it is important to be smart; A heavy meal right before a workout may cause GI distress. About three hours before a workout is the best time to consume a pre-workout meal. If you are short on time, however, such as an early morning workout, a small meal of rapidly-digesting carbohydrates about 30 minutes prior will fuel your workout and should be gentle on your stomach. If you are participating in a long race or tournament, or will otherwise be highly active for over an hour, it is important to fuel mid-workout as well. Typically, solid foods could be problematic, but a small snack of carbohydrates will give you the energy you need to continue. Additionally, proper hydration will aid in digestion, but consuming a large amount of liquid all at once may cause gas or bloat. Consuming small amounts of fluid every 15-20 minutes will keep your hydrated while keeping your digestion moving.” Lisa Patten, Fitness Expert at Sport Fitness Advisor Try getting your pre-workout meal 2-3 hours before going to the gym. This way, your body won’t be digesting food while you’re exercising but still have many useful calories left to help you enhance your performance. If you don’t have enough time for a full meal a few hours before your workout, get a small snack 30-45 minutes before your gym session. And remember: the sooner the physical activity, the simpler and smaller your meal should be. Best Pre-Workout Food You should choose your pre-workout meals based on the duration, intensity, and type of your workout. Eating a mixture of protein and carbs is generally a good rule to follow. If you decide to include fat into your meal, eat it at least a few hours before training. “Before a workout, you want to eat something that will give you the energy to train but not be hard to digest so it weighs you down or makes you feel sluggish or bloated. After a workout, you want protein to help rebuild muscle, recharge the glycogen that was burned, and rehydrate. I personally, take whey protein in water an hour before. This gives me energy and hydration but does not weigh me down. Afterwards, I drink either whey mixed with fruit in a drink within a half an hour or have a full meal consisting of protein, carbs, and good fats.” Robert Herbst, Weight Loss & Wellness Expert and Powerlifting Champion Carbs Carbs break down into glucose, penetrate your muscle cells, and give you the energy to work out at your maximum capacity. Your muscles store glucose in the form of glycogen. During exercise, they use these reserves. That’s why eating carbs before you hit the gym floor ensures there’s enough glucose available in case your body needs to replenish glycogen stores. Protein Do not forget to add protein to your pre-workout meal or snack, especially if you’re going for a weight training or weight-lifting session. Protein helps your body to repair your muscle after the workout and at the same time, build bigger ones. Go for proteins that are easy to digest but don’t overdo it to avoid having an upset stomach while exercising. Amino-Acids According to studies, a properly timed consumption of Brand-Chain Amino Acids (BCAAs) prior to the workout helps you reduce muscle soreness and boost muscle protein synthesis. Having a dietary supplement that includes amino acids will increase the availability of amino acids to the muscle. GelPro Australia supplements, for example, contain essential amino acids glycine, lysine, and proline in higher concentrations than proteins in the food you eat. Here are a few examples of healthy and balanced pre-workout meals: If your workout starts in an hour or less: A fruit like banana or apple Greek yogurt with berries Protein bar Rice cake Mixed nuts and dried fruit If your workout starts in 2 hours or less: A protein shake (things to consider when buying collagen protein) A protein banana and berry smoothie Oatmeal with fruit or peanut butter Whole-grain cereal with milk Peanut or almond butter sandwich If your workout is in 2-3 hours or more: Brown rice and roasted veggies Baked salmon Lean protein and fruit Egg omelette with toast and avocado Whole-grain sandwich with a side salad What to Eat After a Workout Eating after working out is a must for a few reasons: Replace used calories and energy Restore glycogen reserves Promote muscle recovery and buildup Avoid getting fatigued Prevent low blood sugar Here are a few tips to help you choose and time your pre-workout meals properly: Rehydrate Shortly After a Workout We’ve already mentioned how crucial it is to hydrate before and during workouts, and it’s no less essential to do so after you finish exercising. You lose a lot of fluid with sweat, and that’s why you should make sure to restore your body with a sufficient amount of water. If you want to be precise, you can try weighing yourself before and after the workout. Once you have the numbers, drink around 500 ml of fluid for every half a pound you've lost. Or you can check your overall hydration level by checking your urine. Have a Snack or Meal Soon After a hard workout, you need to restore the energy your body lost as soon as possible. If you can’t prepare and eat the whole meal within 45 minutes of exercising, get a snack, and eat a bigger meal in a few hours. Try including a mix of carbs, protein, and fat into your post-workout meals to boost the recovery process and accelerate muscle growth. Protein will help you repair and build muscle after the post-workout protein breakdown. Some of the healthy protein foods include beans, fish, and tofu. Carbs will help you recover faster and replenish your body’s glycogen stores. Some of the healthy foods full of carbs include brown rice, nuts, quinoa, and whole-wheat bread. A moderate amount of fat in your post-workout dish can contribute to reaching your muscle growth goals. This study shows that whole milk was stimulating muscle growth after the workout more than skimmed milk. Best After-Workout Food If you strive to maximize your workout efforts, ensure your post-workout meal consists of easily digestible foods with nutrients for better recovery. “You want to consume very little fat with a 3:1 carb to protein ratio. Foods like chicken and rice, sweet potatoes and your meat or protein of choice, eggs and potatoes, and even a sandwich with sufficient protein between the bread will suffice.” Dr Rick Richey (DHSc, NASM, LMT), Leading Fitness & Nutrition Expert at Kuudose Here are a few examples of healthy and balanced post-workout foods: Protein: Eggs Chicken Cottage cheese Greek yoghurt Protein bar Salmon or tuna Carbohydrates: Oatmeal Pasta Potatoes Chocolate milk Chia seed pudding Crackers Fats: Peanut and almond butter Avocado Coconut oil Dried fruit Nuts Flax seeds Is it better to eat before or after the workout? “The answer depends on your workout goals. If your goal is to lose weight, it is better to eat a protein-rich meal after the workout. If you're working on your strength and stamina, you should have a light meal two to three hours before exercising. Another thing to factor in is your personal stomach sensitivity. For some, one hour before working out is enough to digest most of the food, while for others, even a slight amount of food before a workout can cause heartburn and an upset stomach. Also, whether you prefer or not eating before a workout, eating after the workout is mandatory. Your body will need nutrients to recover the muscles and increase their mass.” Dr Nikola Djordjevic, MD, Medical Advisor at WhatASleep Takeaway If you’re keen on exercising and getting the most out of it, it’s crucial to eat proper pre- and post-workout meals to help your body top up its energy levels. Otherwise, drink plenty of water and listen to your body. “Depending on the type of workout, it can be beneficial to eat before and after working out. Eating before exercise provides the body with fuel to use during the workout. Carbohydrates are stored in the muscles and liver and the body will tap into these stores during intense exercise to sustain energy and maximize performance. Eating after exercise is essential for adequate recovery.” Claudia Hleap, MS, RD, LDN, Registered Dietitian Remember, there’s no one-fits-all guideline for what you should eat and when. Base your food decisions on the environment you’re in, the intensity of your workout schedule, and your individual needs. Try new things and experiment with your pre-and post-workout meals until you find what’s best for you. Enjoy the ride!
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How to Boost Your Immune System
Just like the rest of the world, you might be feeling anxious about the state of your health right now. However, COVID-19 outbreak isn’t time to stress and feel weak, it’s time to do everything you can to strengthen your immunity. A balanced diet and a healthy lifestyle can contribute to fighting off negative feelings and keeping your immune system strong. So, instead of panicking, here’s what you can do to boost your immune system and increase your energy levels. P.S. Remember that you should always take care of your immune system, and not only during the pandemic. Your Immune System The immune system is your body’s natural defense mechanism against viruses, infections, bacteria, and other disease-causing microorganisms. That’s why if you want it to keep working at the highest levels, it’s critical that you include a few immune-boosting habits into your lifestyle. So how exactly does your immune system work? The immune system consists of cells, tissues, proteins, and organs. Once a foreign microorganism enters your body, the immune system reacts to it and tries to get rid of it. If it fails to do so, the infection starts spreading in your body successfully, and as a result, you get sick. Of course, it’s impossible to protect yourself from every single disease. So, if you end up getting any of the common colds, your immune system responds to it with fever. Although it’s a nasty feeling, it means that your body is trying to fight and make you free of that infection. It explains why people with weak immune systems catch colds more often than those with more robust immune systems. So, if you want to avoid illnesses, you better make sure your body’s natural barrier works well. 5 Ways to Boost Your Immune System Now that you know how essential your immune system is for preventing different diseases, it’s time to learn what you can do to strengthen it. Here are a few immune-boosting tips you should follow to stay healthy. Sleep Well Getting enough sleep is critical for your overall well-being. According to this study, those who sleep less than six hours are more likely to get sick or develop respiratory problems. So, ensure you’re getting 7-9 hours of sleep per night because it’s one of the most effective and easiest ways to keep your immune system in good shape. So why not take advantage of quarantine and give your body enough rest? But, if sleep is something you struggle with, the consumption of reishi mushroom extract can help, for it can improve sleep quality. “A multitude of studies point to seven hours as the magic number when it comes to how much sleep a person should aim to get each night. However, this can vary slightly with each individual. Additional research suggests that “catching up on sleep” actually does not offer the body any advantages over getting a steady dose of seven hours of shuteye every night. While at rest, the body is quite busy. The body is genetically designed to sleep at night when the sun goes down and rise with the sun, and during this time, it repairs itself and releases toxins so one can arise feeling renewed. But without sufficient restful sleep, it’s hard to feel refreshed and energized at the beginning of a new day. Those that practice irregular sleep patterns or work night shifts, for example, may struggle with their health simply due to lack of sleep, which can result in chronic inflammation and diseases such as diabetes and premature liver failure. Lack of sleep can also result in lower levels of HDL cholesterol (the kind that protects); higher levels of triglyceride, which has been linked to increased risk of heart disease; and higher amounts of body fat.” Dr. Lisa Ballehr Avoid Stress Stress can strongly affect your immune system, and unfortunately, not in a good way. High stress levels might lower and weaken your body’s defense mechanism significantly. That’s why as hard as it sometimes might be, try to avoid stressful situations and control your reactions to them. And if you’re looking for some inspiration on how to lower your stress levels, practice yoga, read, meditate, listen to music, watch an uplifting movie, or exercise. “The term “stress is a killer” is clearly evident by its ability to wreak havoc in the entire body while chronically diminishing the immune response. In turn, this lowers the body’s ability to defend itself from all pathogens, including viruses, bacteria, mold, parasites, and candida. When under stress, your body is in an exhaustive state that handicaps its ability to defend itself. Restoring the autonomic nervous system to a parasympathetic state and breaking the destructive cycle of stress is also outlined in my book and can be accomplished through a simple mindfulness meditation practice.” Dr. Gerry Curatola, Founder of Rejuvenation Health Take Good Care of Your Hygiene Although it’s a well-known fact by now, we’ll repeat it one more time. Washing your hands with soap and warm water for at least 20 seconds is the best way to protect yourself from various pathogens, including coronavirus. So, make this fun activity your habit. Do it all the time, especially after you sneeze, cough, come from outside, use the restroom, or before you decide to touch your face. “As a food scientist, my first and foremost advice is to take care of the basics: unprocessed, healthy food, and good hygiene. You should make sure that you have enough food to provide you the necessary vitamins, minerals, protein, and healthy fat, as well as the most basic hygiene products, like soap, clean water, and alcohol-based sanitizers.” Dr. Asli Tanugur Samanci, CEO and Founder of BEE & YOU Increase Your Vitamin Intake Providing your body with enough vitamins and minerals is essential if you want your immune system to be reliable and perform its functions properly. “On a macro level, fruits, veggies, lean protein, and healthy fats, as well as fermented foods, are ideal for keeping the body and immune system working well. On a micro level, some of my favorites are foods rich in key nutrients for immune health, including vitamin D, vitamin C, Vitamin A, iron, zinc, and vitamin E. Great sources of these foods include oysters (smoked are awesome! And less expensive!), liver (we make homemade chicken liver pate), leafy greens like kale, broccoli, spinach, and Brussels sprouts, and fatty fish like salmon.” Aubrey Phelps, Perinatal and Pediatric Nutritionist Vitamin C is one of the biggest immune boosters. You can easily find it in citrus fruits (eg., lemons, limes, grapefruit, tangerines, oranges) or vegetables (e.g., bell peppers, broccoli, spinach, kale.) Since your body doesn’t produce or store this vitamin, you need to ensure you’re getting its daily intake. If you find yourself unable to eat enough fruit and vegetables that contain vitamin C Vitamin B6 contributes to supporting biochemical reactions in your immune system. You can get it from chicken, tuna, salmon, chickpeas, and some green vegetables. Vitamin E is one of the most potent antioxidants as it helps your body prevent infections and maintains your immune system function. It’s a fat-soluble vitamin, so you need to remember that it needs fat to be absorbed properly. That’s why nuts and seeds are the best sources of Vitamin E. Other vitamins that can help you boost your immune system include Vitamin B12, Vitamin D, Calcium, Copper, Iodine, Iron, Zinc. You can find them in many foods like turmeric, dairy, whole grains, and legumes. Exercise Regularly Moderate physical activities are great for strengthening your immune system. Moreover, regular workouts can make you feel more energetic and happier. Exercising also contributes to advancing blood circulation in your body, and as a result, helping your immune system fight off alien organisms faster. However, you should remember that excessive exercise can lower your natural immunity. So, as much as you might love working out hard, you should find a perfect balance between training and rest. “The increased blood flow from exercise stimulates the lining of our blood vessels, known as the endothelium, and causes it to release beneficial, medicine-like compounds into our bodies. These compounds help keep our immune system working well. The key is not to overdo it with exercise as that can act as a stressor on the body and decrease immune system function (this is part of the reason why people often get sick when they start a new gym routine). Listen to your body and, if you're not feeling up to par, take it easy on the workout. Otherwise, keeping your body moving helps keep it healthy.” Marissa Szabo, Certified Health Coach & Founder of Well & Simple Final Words Your immune system is a complex construction that requires your input to withstand various disease-causing bacteria. That’s why taking care of your body’s defense mechanism should be your number one priority all year round. Do you want to boost your immune system naturally? Then you should do your best to give up harmful habits, eat healthy food, exercise, get enough sleep, lower your stress levels, practice proper hygiene, and monitor your daily vitamin intake. If you experience health problems very often and are concerned about the state of your immune system, you should never turn to self-medication and consult your doctor first.
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Is Beef Liver Good For You?
Discover the Nutritional Benefits of Beef Liver
Adding organ meats to your diet is not as taboo a topic as it may have been a few years back. In fact, it is becoming popularised as more information is unveiled about the benefits of organ meat (and particularly liver) consumption for overall health. Nutritionists among many other healthcare professionals have dubbed beef liver as "nature's multivitamin", containing many essential vitamins and minerals we need for optimal health. Gram for gram, it's one of the most nutritious foods on the planet, but it's also become well known for its polarising peculiar taste & texture. Loved by some, not popular among many. The nose-to-tail approach has been dismissed in modern society, and with it, the many benefits of the simple superfoods our ancestors once thrived on. Thanks to the industrialisation of agriculture and the boom of the meat industry, we've developed an "ick" and lost convenient access to many traditional and nutritious animal foods. There are often a number of questions that pop up before someone is comfortable adding organs such as beef liver to their diet. Aside from wondering what it tastes like, many people wonder: Is beef liver good for you? Is it really as good of an iron source as it’s made out to be, and Where to buy quality beef liver since not all beef liver is created equal We’re breaking down all the information you need to know about beef liver, all of the nutritional information you’ll want to know, the nutritional benefits of beef liver, as well as where you can buy grass-fed and organic beef liver, and more specifically freeze-dried beef liver which is the easiest and best kind to consume. What are the benefits of Beef Liver? Beef Liver is truly nature’s multivitamin, with natural nutrient densities that are unparalleled. On a per calorie basis, Beef Liver is an incredibly rich source of essential vitamins, minerals, and protein, with a very low fats and carbs price tag. You get a lot of nutritional value from very small servings and not many empty calories. Beef Liver nutrition facts: To break this down further let's look at the macros in a 100g serving of Beef Liver: 133 calories 20g protein 3-4g fat - 1.33g of that saturated 3-4g carbs (none of which are sugars) Not all Beef Liver is created equal Some people are put off by the liver's function as a filtering and detoxifying organ, and even though toxins only pass through the liver and aren't actually stored in it, it's highly important to look for antibiotic-free, hormone-free and GMO-free livers that are ethically and sustainably sourced. Grass-fed and organic beef liver is an excellent source of: Protein All 9 essential amino acids Iron Copper Preformed Vitamin A Antioxidants (Vitamin A, C, E & Selenium) Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B5 (pantothenic acid) Vitamin B6 (pyridoxine) Vitamin B7 (biotin) Vitamin B9 (folate) Vitamin B12 (cobalamin) Vitamin D (particularly D3) Vitamin K Choline Omega 3 fatty acids How much protein is in Beef Liver? Beef liver is an extremely clean source of protein, and one of the biggest reasons people will add it to their diet. As mentioned above, 20% of 100g serving of beef liver is pure protein. Beef liver also contains all 9 essential amino acids. Getting enough protein in your diet is key to supporting a healthy metabolism, as well as promoting healthy muscle growth and repair. But isn’t Beef Liver high in cholesterol-causing saturated fat? High cholesterol foods can be concerning for anyone who is looking to watch their cholesterol levels, or for anyone who may have high triglyceride levels. So, as with any animal product, wondering if beef liver is high in cholesterol is a valid concern. So, the short answer is yes, beef liver is high in saturated fat. However, this is no reason for it to be frowned upon or avoided. Why? Research shows that it may not necessarily be the saturated fat in foods (especially healthy foods like beef liver) that causes high cholesterol. It may have more to do with cholesterol produced in the body. Not only that, but more research (and this) is showing that if you consume cholesterol-rich foods like beef liver, your body will produce less as a way to keep your cholesterol levels balanced. While beef liver is high in saturated fat, this may not be an issue and there may be a multitude of other factors that should be taken into account before we place blame on liver for high cholesterol numbers. Nonetheless, everyone responds to specific high cholesterol foods differently, so always speak with your preferred healthcare provider about your concerns if it relates to you. Is Beef Liver a better source of iron than synthetic supplements? Beef Liver is an incredibly rich source of iron, where a 100g serving provides 99% of your RDI. It also contains copper. Consuming these two nutrients together increases their bioavailability (how well the body absorbs and uses them). Maintaining healthy iron levels is essential for preventing anemia, and recent research has revealed that many iron deficiencies are accompanied by copper deficiency. Most general practitioners (GPs) are likely to recommend Ferro-grad C or Maltofer, however even in high doses, some people do not absorb these supplements effectively. The great thing about beef liver is that it’s rich in heme iron which is more easily absorbed than non-heme plant-based sources of iron. Beef liver has enough iron (8.8 mg per 100 grams) to really give your body a nice boost, which is especially important if your iron levels tend to be on the lower side. It’s important to add iron-rich foods into your diet to support optimal iron levels and reserves so that your body can correctly produce hemoglobin the substance that your red blood cells need, and use to carry oxygen. Is Beef Liver a good source of choline and why is choline important? Beef Liver contains one of the highest sources of choline,with approximately 414mg per 100g serving. Choline supports vital bodily functions such as cell maintenance, DNA synthesis, nervous system health, metabolism function + more. It's an incredibly important micronutrient that helps the body detoxify whilst absorbing more nutrients, and preventing fat from accumulating in our liver. Which unique vitamins are found in Beef Liver? B VITAMINS Beef Liver is rich in many in B vitamins (listed above), which help the body turn food into energy and with the formation of new red blood cells and overall cellular development. It's an excellent source of Vitamin B12 which supports a healthy nervous system, helps regulate our mood and assists in preventing anemia. Nutritionist Steph Lowe highlights grass-fed and finished animal proteins as the best source of B12 available and stresses that “it is not possible to get B12 from a plant-based diet”. VITAMIN A Vitamin A is a fat-soluble vitamin that plays quite a few important roles in supporting overall health. It helps support healthy vision, immune function, and kidney function, and beef liver happens to be one of the richest sources of vitamin preformed A. This form of vitamin A is not the same as beta-carotene found in orange foods such as carrots and capsicum, which our body has to work to convert into a usable form of retinol. So, how much vitamin A is in beef liver? In a (3oz or 85 grams) serving of cooked beef liver, you will get about 22,175 IU’s. The recommended daily intake of Vitamin A will vary from person to person and depends on their age, and gender. As a general guide, the RDI of Vitamin A for men is 3,000 IU per day; Women 2,300 IU and for pregnant women 2,566IU. Can Beef Liver cause Vitamin A toxicity? As outlined by Nutritionist Steph Lowe, avoiding foods high in Vitamin A because of toxicity concerns is ironic and problematic. Studies on the toxicity of vitamin A have only taken into account synthetic forms, rather than real and natural wholefoods. Vitamin A from food sources such as beef liver is absorbed and used by the body differently to synthetic supplements. The benefits of consuming vitamin A from Beef Liver has a lot to do with the other micro nutrients that are also found in this ancient superfood. As previously mentioned, alongside Vitamin A beef liver also contains Iron, Vitamin B12 and folate, which are well known for preventing neutral tube defects, preeclampsia and miscarriages. Not only does Vitamin A offer support during pregnancy it's also vital for assisting with postpartum tissue repair and supporting the immune system. Where to buy Beef Liver or Beef Liver Supplements? With increased demand, you're now more likely to find fresh beef liver at local butcher, but unfortunately grass-fed and organic beef liver can be hard to source depending on where you live. If you are on the search for high-quality grass-fed and finished beef liver supplements, we have you covered. We actually have the most convenient way to get this superfood into your diet without actually having to cook it or eat it, which is a big plus for some people who would prefer to avoid the strong taste of liver. We source the highest quality grass-fed & finished livers and simply freeze-dry and mill them to best preserve their nutritional value. Our beef liver powder comes in both powdered and encapsulated forms. The powder is easily incorporated or (or snuck into) your meals. Our Organic Grass Fed Beef Liver Capsules make it easy and convenient to introduce this incredible wholefood supplement into your wellness routine. Capsules allow you to reap all of the amazing health benefits beef liver has to offer without the taste. All of our beef liver products are: 100% Australian Made 100% organic, grass-fed and always grass-finished 100% hormone-free 100% antibiotic-free 100% GMO free Non-defatted Humanely & Sustainably grown Discover the incredible benefits of Beef Liver and shop our Beef Liver Capsules or Powder today!
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Collagen and Vitamin C
Vitamin C and collagen: understanding the connection You may have heard about the importance of collagen for forming connective tissues to give your body support and shape. What you will be surprised to learn is that without vitamin C, your body won’t be able make collagen causing long-term health effects. What is vitamin C? Vitamin C is an essential micronutrient needed for tissues that make your body function. It is normally transported through your bloodstream for growth and repair of tissues in your body. Vitamin C acts as an antioxidant and prevents cells from breaking down in your body after they have been damaged from exposure to the sun, smoke or harmful compounds in your body. How does vitamin C help make collagen? Collagen is a protein made up of long fibrous chains, called polypeptides. Each link in the chain is an amino acid that keeps the collagen protein stable and mature. Vitamin C has a vital role during the assembly of the amino acids in collagen protein’s polypeptide chains. In particular, two essential amino acids, proline and lysine, use vitamin C to combine and link together in the collagen polypeptide chains. Without vitamin C, collagen formation is disrupted as the links in chains between these amino acids cannot form, weakening the collagen protein. Vitamin C deficiency effects on collagen in your body Collagen is an important protein that makes up all the connective tissue that holds your body together. It is considered a building block of your body that fills in-between your muscles, skin, arteries, organs and bones to anchor and keep strong. Your body continuously needs collagen to maintain and repair connective tissues lost to daily wear and tear. A deficiency of vitamin C, known as scurvy, in your body means collagen is not formed properly. The protein is weakened becomes less stable and more-temperature sensitive. If the collagen protein is broken down it leads to a weakening of all the collagenous structures in your body. This can cause tooth loss, joint pains, bone and connective tissue disorders and poor wound healing. Where to source vitamin C Clinical studies have shown applying vitamin C directly to your skin in creams, serum or patches stimulates a higher production of collagen in your skin, reducing the effects of skin damage from the sun. However, your body doesn’t naturally produce vitamin C. To keep up levels in your bloodstream for other parts of your body, you need to ensure you are eating enough in your diet. Vitamin C is a naturally occurring nutrient that can be found in a variety of fresh fruit and vegetables. Two of the highest sources of Vitamin C in the world are Kakadu Plum and Camu Camu. You will find Camu Camu in our Peruvian SuperBlend Collagen Your body can get adequate amounts of vitamin C by including: Citrus fruits Green leafy vegetables Strawberries Tomato Papaya Broccoli. You can take a supplement of vitamin C orally to improve the levels in your bloodstream. Want to learn more about the importance of supplements? Follow us on Instagram to stay up to date on latest products and developments instagram.com/gelproaustralia/. References Traikovich, S.S. Use of topical ascorbic acid and its effect on photodamaged skin topography Arch Otolaryngol Head Neck Surgery 1999; 125(10):1091-8
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