PRP Blog

  • Vitamin D And Anxiety

    vitamin d and anxiety
  • Magnesium & Sleep Quality

  • Effects of Probiotics on Mood and Anxiety

  • Omega 3 Fish Oil and Depression

    omega 3 Fish Oil and depression
  • Episode #8 - Dean Johnston - From Fireman To Ironman

    Dean Johnston Ironman Wales

    Dean Johnston is a keen athlete (recently completed Iroman Wales) and sportsman who has just completed the 2019 Welsh ‘Ironman’ challenge. He lives in Cwmafan, Port Talbot with his wife Victoria and two boys Ioan and Theo. Dean has always been a keen sportsman since a young child and was a regularly seen running or playing semi-professionally on the football field.

    After being a firefighter for a number of years which was a life long dream, unfortunately, he was involved in a road traffic accident whilst on his bike. The accident, though not his fault, meant his life took a different term and he spent the next 3 years surviving and recovering.

    He has overcome this, and just completed his first Iron man (Ironman Wales) in 10 hours 47 and coming 9th in his age category, and 78th overall out of 2039 other competitors.

    In the Podcast video above,  Jamie speaks to Dean about his training and the event itself.

    Dean Tells His Story…

    WOW! What an emotional weekend that was!!!

    I managed to finish my first ever Ironman which was Ironman Wales, Tenby – an unforgettable sporting experience that I’m going to find hard to beat. Amazing course, amazing supporters and of course representing an amazing club in Port Talbot Harriers!

    Crossing that finish line was a bittersweet moment for me. I was ecstatic to finish but kept thinking about the journey I’d taken to get there. Exactly 3 years ago to the day, I was recovering from an operation to fix a double compound fracture to my right arm, after avoiding a collision with a car. A fracture that ultimately cost me my job! A job that I loved as a firefighter! A job that I’d done for 18 years and had expected to do for another 18. The pain wasn’t a problem, I knew it would go away soon. But, suffering with PTSD, depression and the realisation that I’d have to find a new career to help support my family was tough. I blamed myself! I sure visited some dark places!

    I am so, so lucky to have such a close loving family. A wife who was so supportive and understanding and put up with so much s*** she deserves a medal!! Without them it would have been even tougher!

    When I decided to take on the Ironman I soon realised that this was my medicine! It took me out of those dark places! Gave me a purpose! I was so envious hearing people talking about it. I wanted a piece of the action. If I couldn’t be Dean the firefighter, maybe I could be Dean the Ironman.

    dean johnston ironman wales

    The training was tough! But a breeze compared to what I’d been through personally. I didn’t want to just survive and get through the Ironman. I wanted to complete it as fast as I could. I thought I’d set myself a target. After being inspired by Geraint Thomas’ (my hero) winning the Tour de France the year before, I thought I’d set a lofty goal of trying to secure an age group Kona spot – the birthplace of Ironman and where the Ironman world championships are held. The holy grail of triathlon. To do this a felt a time of 10 hrs 30 mins was needed.

    Before getting into triathlon I’d been a fairly competitive runner. I had a 5k PB of 16.27 which I set as a 15 year old. I soon got distracted by football though and gave up running to play semi-professionally. I always promised myself that I’d go back to running after football and at 35 I returned, almost beating my 5k PB at 39 years of age, running 16.36. As I got older I decided to try longer distances running a half marathon PB of 1.15 and a marathon PB of 2.47.

    Gut Issues During Running

    Unfortunately, I started to develop stomach issues during these races, which really frustrated me as I was training really well, but when it got to the races the pain would get too much and I would have to stop. That’s when I decided to go into triathlon (sprint and Olympic distance). My logic was, the race can still last for 2 hours but the run only lasts 40 minutes. Unfortunately after time the stomach issues returned again. I saw a large number of physios to try and sort the problem but it always returned. I knew this was going to be a problem when taking on this Ironman challenge so I decided that if a physio can’t sort it then maybe it’s more of a gut health problem rather than a muscular problem.

    That’s when I spoke to Charlotte at Aliment and PRP Supplements. I’d seen the Intensive Training Probiotic Complex on social media and did a bit of research into the product and was impressed with the studies. After speaking with Charlotte we decided to go with the probiotic but also decided to add the Omega Max Pure as an anti-inflammatory and vitamin D for bone health. It would prove to be a great decision and a pivotal moment in my training and races.

    Training For Ironman

    I always loved the research of training. There were so many different opinions, different books – Joe Friel’s Training Bible, Don Fink and Paul Newsome’s Swim Smooth and Jack Daniels’ Running Formula. I read them and decided to plan my own programme and coach myself. It was something I enjoyed and immersed myself in.

    The training was divided into 3 phases. A BASE (start till 20 weeks from race), BUILD (20 weeks before race) and PEAK (10 weeks before race) phase.

    Base Phase

    The BASE phase would start with 2 swims a week (2 x30 mins), 3 bikes a week (2×1 hour & 1×2 hour) and 3 runs a week (1×30 mins, 1 x brick & 1x 45 mins long ) all at low intensity at zone 2 HR and slowly adding volume to the sessions, just building up the endurance. It was going to be a long 9 months of graft; I didn’t want to blow up months before the race.

    Build Phase

    In the BUILD phase I added 1 extra session to each discipline which was a threshold session. Swim (1 x easy, 1 x Technique, 1 x threshold) Bike (2 x easy, 1 x threshold, 1 x long building up to 4 hours) Run (1 x easy, 1 x brick, 1 x threshold, 1 x long building up to 1 hr 45 mins).

    Peak Phase

    In the PEAK phase frequency remained the same but volume increased again for all long sessions. Swim (1 x easy, 1 x Technique, 1 x threshold) Bike (2 x easy, 1 x threshold, 1 x long building up to 6 hours) Run (1 x easy, 1 x brick, 1 x threshold, 1 x long building up to 2 hr 30 mins). Until 3 weeks before the race which would start the taper.

    The PEAK phase was interrupted by an injury sustained to my ankle during a race. 3 weeks of running were missed as a result and had a detrimental effect on my running performance during Ironman.

    The training was really tough! Feeling tired most of the time, but what surprised me the most was that I never got ill. When I was in demanding blocks of training I would find that I’d breakdown with a sore throat. It never happened this time.

    The Result…

    Close but no cigar. I was to finish in a time of 10hrs 47 mins. I’m really pleased with the result. It’s a time I would have been thrilled with at the start of the day. But…I couldn’t help be a little disappointed! I missed the Kona spot by less than 9 mins.

    Ironman Wales Race Day

    As I was about to ‘toe the line’ for the start the race, I had a lump in my throat! and the national anthem hadn’t started to play yet. It wasn’t to do with nerves of what was to come, the hours of suffering with 2000+ other athletes and teammates. It was the realisation that I’ve had a pretty s***ty 3 years and yet here I am chomping at the bit to face another challenge, looking forward, being positive. I was proud of myself!

    The race itself was everything I expected and more. It filled every expectation! I’d prepared well, my body was ready!! The only thing I hadn’t truly prepared myself for was the crowd. Ooofff! Everywhere was rammed! The banks overlooking North Beach for the swim, the streets of Tenby town for the run. The highlight? The hill after Heartbreak Hill, leading up to New Hedges. I remember looking up, seeing a sea of bodies in a line, 2 or 3 deep for 400m just leaving enough gap for 1 cyclist to pass. screaming ‘Go Dean’. This is the closest I’ll ever get to feeling like a pro athlete I thought! I lived the dream for 30 seconds!

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    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

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  • Episode #7: Nigel Plummer - What You Need To Know Before Buying A Fish Oil

    dr nigel plummer

    Nigel is the CEO of Cultech Ltd, one of the largest supplement manufacturers in Europe. Nigel has also leads a team of research scientists that investigate the efficacy of nutritional supplements as well as their manufacturing process. 

    Cultech has become internationally recognised as both an innovator and premium quality manufacturer within the nutritional supplement industry. Cultech has become known worldwide for it’s quality of manufacturing and clinical research especially within the field of probiotics and fish oils.

    In This Episode We Discuss With Dr. Nigel Plummer:

    – What are fish oils

    – How they are omega 3 supplements manufactured

    – What you can tell from a omega 3 supplement label

    – How much EPA and DHA you should consume per day

    High_Strength_Fish_Oil_Preview

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    – Naturally enriched fish oil (no harsh chemicals used)
    – High Levels of EPA & DHA
    – No Heavy Metal Impurities
    – Sweet Orange Taste

    Find out more…

    Download the Podcast and Subscribe:

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    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • Omega 3 And Muscle Mass

    Omega 3 for muscle mass

    We all know a little bit about omega 3 fatty acids, and some of the suggested benefits with supplementing these (take a look at our Fish oils FAQ for some more detail). However, did you know that there is some research to suggest they may be beneficial to those looking to increase or maintain muscle mass? In this blog we take a look at some of the most recent evidence for and against.

    Observational studies

    In an observational study with 1519 men and 1414 women, it was found that people who eat more fatty fish were likely to have a better measure of muscle strength (handgrip strength – HGS) both in men and women. What strengthened the case for the role of omega 3 was that the consumption of white fish and shellfish did not correlate with HGS (1). However, these studies are always limited by confounding factors. For example, people that eat more fatty fish may also be from a better socio-economic background, be more likely to exercise etc. When some of these factors are accounted for in the analysis. Other studies have failed to find a link between measures of omega 3 and measures of muscle strength (2). Due to the limitations of observational studies, intervention studies are often needed to directly test the effects of an intervention.

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    Interventions

    Omega 3 fatty acids are reported to be one of the most popular supplements by bodybuilders (3), although this is most likely due to the other reported benefits of fish oils, such as their anti-inflammatory effects. Interventions with young adults have been mixed with studies showing both no effects of fish oils and positive effects in turns of muscle protein synthesis (building more muscle). A recent review though scrutinised the study designs and concluded that fish oils are most likely only beneficial when protein is not consumed in adequate amounts (4).

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    The picture is mixed when studies have looked at older adults as well. Some studies have shown benefits of fish oils to increase muscle mass, strength, and function, while others have found them to be no less effective than placebos. However, it is difficult to interpret different results as studies often use different doses and supplement for different lengths of time. Furthermore, there a number of mechanisms that have been found and described by which fish oils could be of benefit to muscle growth and repair (5). However, to date, there have been few adverse side effects reported by studies, and there is a growing body of evidence showing fish oils to be beneficial to cardiovascular health, psychological health and many other aspects of overall well-being. Until more studies are carried out, it is hard to provide definitive answers as to whether fish oils are beneficial to muscle growth and regeneration. However, because of the lack of evidence against and the low risk of supplementation, omega 3s should certainly not be avoided.

    References

      1. Robinson, S. M., Jameson, K. A., Batelaan, S. F., Martin, H. J., Syddall, H. E., Dennison, E. M., … & Hertfordshire Cohort Study Group. (2008). Diet and its relationship with grip strength in communitydwelling older men and women: The Hertfordshire Cohort Study. Journal of the American Geriatrics Society, 56(1), 84-90.
      1. Reinders, I., Song, X., Visser, M., Eiriksdottir, G., Gudnason, V., Sigurdsson, S., … & Murphy, R. A. (2014). Plasma phospholipid PUFAs are associated with greater muscle and knee extension strength but not with changes in muscle parameters in older adults. The Journal of nutrition, 145(1), 105-112.
      1. Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports, 7(7), 154.
      1. Rossato, L. T., Schoenfeld, B. J., & de Oliveira, E. P. (2019). Is there sufficient evidence to supplement omega-3 fatty acids to increase muscle mass and strength in young and older adults?. Clinical Nutrition.

      Tachtsis, B., Camera, D., & Lacham-Kaplan, O. (2018). Potential roles of n-3 PUFAs during skeletal muscle growth and regeneration. Nutrients, 10(3), 309.


     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

  • How Effective Is CLA (Conjugated Linoleic Acid)?

    CLA (Conjugated Linoleic Acid)
  • Probiotics And Immune System

    Probiotics And Immune System
  • Episode #6: Anthony Hobson - The Functional Gut Clinic

    Anthony Hobson

    Anthony is an internationally renowned Consultant Clinical Scientist with experience across the NHS and private healthcare sectors as well as in academia and the pharmaceutical industry. Anthony trained in Manchester and gained a broad base of experience in assessing gut function from ‘top to bottom’ covering areas such as gastro-oesophageal reflux disease, Irritable Bowel Syndrome (IBS), incontinence and constipation. Anthony’s industry experience provided further training in designing and implementing clinical trials to test experimental approaches and novel treatments in conditions like IBS, an area he is still passionate about.

    Anthony has published over 200 journal articles, abstracts and book chapters including two first author publications in Gastroenterology. Anthony has also been recognised as advancing the field of GI Physiology by winning several prestigious awards including the Department of Health and Chief Scientific Officer’s ‘Young Healthcare Scientist’ of the year. Anthony has also been awarded the Functional Brain-Gut Young Investigator award (United States) and the EFIC Grunethal Young investigator in Pain award (Germany).

    To download and listen to the FULL PODCAST follow the links on this page with your prefered podcast app!

    In this episode we discuss with Antony Hobson:

     

    – Digestive health and IBS
    – Acid reflux – what it is, signs, symptoms, and treatment
    – Pelvic floor dysfunction
    – The current state of microbiome research
    – How improving gut health is becoming a focus for the next Olympic cycle in terms of marginal (and not so marginal) gains
    – This is one of the most practical episodes to date for anyone suffering from long term GI symptoms.

    Probiotic daily 25 billion

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    Find out more…

    Download the Podcast and Subscribe:

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    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

     

    Please click here to read our legal disclaimer on all products and advice.

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