Health & Nutrition

  • Immune Heroes - Supplements to help maintain immune function

    To help you navigate some of the different supplements in the range, we have listed 4 Supplement Super Heroes for the whole family.

    These come from our recent podcast episode with Dr Nigel Plummer. We have summarised Nigel’s top 4 nutrients for the immune system and some of the reasons why. In the episode, Nigel also spoke at lengths about how the immune system works and other lifestyle factors that can impact our susceptibility to illness.

    In order of effectiveness, the results may surprise you…

    4. Vitamin C

    Perhaps the most well-known nutrient when we think about coughs, colds, and immune function. It has long been known that extreme deficiency can cause scurvy, but what is maybe less well known is that vitamin C is required for collagen production. Collagen is one of the proteins responsible for maintaining the barriers to external pathogens. If the barrier is impaired, you increase your susceptibility to infectious pathogens.

    There is also a vicious circle. Vitamin C is needed by our white blood cells. So, if we become ill, we deplete our own stores of vitamin C, and then become more susceptible to illness again. Vitamin C has not always been found to reduce or risk of becoming ill but has been shown to reduce how long we are ill for, as well as the severity of the symptoms that present. 100-200mg per day has been shown to be a reasonably prophylactic dose.

    If you increase your vitamin C intake to 1000-2000 mg per day, studies have shown that this reduces the duration of symptoms by around 20%.

    3. Zinc

    10mg per day has been shown to reduce the incidence of coughs and colds, although the evidence is not robust. However, if you begin to supplement with 20-30 mg of zinc at the onset of illness, this has been shown to reduce the duration of symptoms by 30%. So, you do not necessarily need to supplement every day, only when you begin to experience symptoms.

    If you begin to supplement with 20-30 mg of zinc at the onset of illness, this has been shown to reduce the duration of symptoms by 30%.

    Zinc is important for the formation of white blood cells. An insufficient intake of zinc, you then have less capacity to produce these immune cells. It is estimated that 30% of the world’s population does not intake sufficient levels of zinc. This is seen particularly in the ageing population.

    Woman_fighting_off_virus
    multivitamin and mineral

    Super Strength MultiVitamin and Mineral Formula

    – A complex range of vitamins and minerals in high doses
    – Highly absorbable forms of nutrients
    – Contains iron
    – Suitable for vegetarians

    Find out more…

    2. Vitamin D

    Vitamin D has almost become the “super vitamin” over the last few years. Beyond it’s well-known role in bone health, we now know that every cell within the body has a vitamin D receptor. So, when it has become more and more established that vitamin also plays a role in immune function, including the production and efficiency of our white blood cells. 

    Unlike vitamin C and zinc, which have better evidence that they reduce the duration and severity of illnesses but have limited effect on our susceptibility to getting ill in the first place, vitamin D has been shown to reduce our risk of becoming ill at all.

    This reduction in illness incidence has been shown to be around 15%. During winter, 30-40% of UK adults are deficient or insufficient in vitamin D levels. Even during the summer, around 15% of us are still within this category – hence why the UK government recommends supplementation.

    During winter, 30-40% of UK adults are deficient or insufficient in vitamin D levels.

    1. Probiotics

    We have written extensively about probiotics before (head over to the locker to find some more articles).

    A true supplement superhero for the whole family. Using the Lab4 probiotics, there have been some large trials undertaken to examine the effects on coughs and colds in children (3-6 years old).

    With probiotic supplementation, it was found that there was a 50% reduction in the duration of illnesses, a 30% reduction in the incidence of illness, and 40% reduction in visits to the doctors.

    While this is something that is not always seen with supplement studies, this study has recently been replicated – and the results were shown once more.

    In adults, a recent study using Lab4 found 30% reduction in the incidence of illness as well.

    What’s remarkable about these results, is that these numbers are greater than those seen with all of the other nutrients mentioned. So perhaps we are beginning to see a new player in the immune health world for adults and children.

  • The Power Of Bare Feet With Matt Morgan PT

    matt morgan - bio

    A Bit About Matt...

    Matt is a dedicated personal trainer and is on the PRP Team. Matt is very passionate about all angles of fitness, health and recovery.  Matt is also a national bodybuilder qualifying in every federation gaining a collection of achievements!

    Matt has great content on his Instagram so make sure to give him a follow @mattmorganpt
    https://www.mattmorganpt.co.uk/

  • Neil Taylor - Lessons From An International Athlete and Coach - Podcast Episode

    Neil Taylor is a former Commonwealth medalist in Olympic Weightlifting. Since his time as an athlete, Neil has worked as an elite Strength and Conditioning Coach for different sports and clubs, as well as working with England Rugby Union for over 15 years.

    In This Episode We Discuss:

    – Coping with Covid-19 in his current role as a Performance Manager for Sports Wales
    – How Neil would have coped with Covid-19 back in his day as an athlete
    – How he went from athlete to strength coach, to working at the top of international rugby
    – The biggest lessons he learnt in 15 years at England Rugby
    – Advice to those looking to return to the gym after lockdown.

    Download the Podcast and Subscribe Here:

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    anabolic drive

    Anabolic Drive – Whey Protein Recovery Drink

    – Post-Workout Nutrition
    – Aids growth in muscle mass(1)
    – Increase performance(2)
    – 2:1 Carb to Protein Ratio

    Find out more…

  • Ben Fanning From Personal Trainer To Businessman - Podcast Episode

    ben fanning

    Ben Fanning is a fitness professional, entrepreneur, and family man. Ben goes through his story of how he went from a personal trainer to businessman…

    Ben Fanning is a fitness professional, entrepreneur, and family man. In this episode, we discuss:

    – Ben’s difficulties from the very beginning
    – Lessons learnt from a prison cell
    – How he went from personal trainer to businessman
    – The importance of self-care
    – How to win the morning

    Be sure to reach out to Ben on Facebook or Instagram (@benjaminfanning).

    Download the Podcast and Subscribe Here:

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    HIIT Fuel Pre-Workout

    HIIT Fuel – Caffeinated Pre-Workout

    – Potent pre-workout drink with vitamin C and Creatine
    – Contains a blend of 9 different amino acids
    – Added Bioperine for maximum absorption of ingredients
    – Sugar-free
    – Available with caffeine or caffeine-free

    Find out more…

  • Is The Ketogenic Diet Good For Athletes? Outlook Not Great for Endurance Sports

    A new study from the Australian Institute of sport has put another nail in the coffin for the ketogenic diet for endurance athletes. High fat, very low carb diets have been touted as potentially increasing endurance performance for a number of reasons; we store more fat in our body than we could ever store carbohydrate, it has been proposed as ‘anti-inflammatory’, and it has even been suggested to help our muscles respond more to a given exercise stimulus. (If you’re not sure what a ketogenic diet is, we’ve written about it before with some examples)

    To put it to the test though, the renowned Australian research group enlisted elite race-walkers (Olympic and world medalists were amongst the participants) and got them to consume either a high carbohydrate, a structured carbohydrate, or a ketogenic diet. They carried this study out and published the data a few years ago. They found that when the athlete’s performance in a race was worse when they had the ketogenic diet compared to the other two. When they assessed them in the lab, they found it cost them more energy to exercise at higher intensities – so their exercise economy was worse. 

    After publishing the data, they decided they would rerun the experiment to try and see if they could confirm the data.

    supplement to help endurance performance

    Intensive Training Probiotic Complex – Shown To Increase Performance In Clinical Trials

    – Formulated for performance
    – Used in four clinical trials with endurance athletes
    – 25 Billion viable cells per capsule
    – Helps aid digestion during intense exercise
    – Also contains L-Glutamine, N-Acetyl Glucosamine and ElavTPT
    – Endurance supplement

    Find out more…

    New Angle, Same Result

    In this new study, the research group again recruited world-class athletes, put them, again, on one of three diets (two high carbohydrates and one were ketogenic). They also ran two simulated races to look at performance effects and assessed the athletes in the lab. What they also did this time allowed athletes on the ketogenic diet to try and load up on carbohydrates before the races to see if they could get the best of both worlds – have better adaptation during training when they are ketogenic, and then the benefit of carbohydrates which are a more economic fuel to use during high-intensity exercise.

     

    The results – the same as they had previously found. Worse performance, and less economic athletes when they consume a high fat, ketogenic diet – even after they had refed briefly with carbohydrates. The reason why we suspect that the carbohydrate did not recuse performance levels, is because the ketogenic diet blunts our ability to store and then burn carbohydrate in the muscle – exactly where it is needed during exercise.

     

    What’s worse for the ketogenic diet is athletes did perform worse – they did not even maintain their pre-training levels. Whereas athletes in both carbohydrate groups improved their performance.

     

    Pre and post-diet race times during 10km time trial. All runners on the ketogenic diet performed worse while both carbohydrate groups saw improvements.

    Final Nail In The Coffin?

    The results are pretty damning for the ketogenic diet for endurance athletes. But doe that mean there is no place for it at all?

    Probably not. For example, a recent case study showed that an international cyclist has long been able to maintain world-class performances on a low carbohydrate diet (although he did improve when he increased his carbohydrate intake in the weeks leading to competition) (2). There are also many athletes across different sports that are reportedly competing while living on a ketogenic diet. Although even in team sports such as football, performance has been seen to be linked to carbohydrate availability.

    If you are working with athletes, you need to consider their carbohydrate needs based on competition.

    References

    1 -Burke, Louise M., Avish P. Sharma, Ida A. Heikura, Sara F. Forbes, Melissa Holloway, Alannah KA McKay, Julia L. Bone, Jill J. Leckey, Marijke Welvaert, and Megan L. Ross. “Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible.” PloS one 15, no. 6 (2020): e0234027.

     2 – Webster CC, Swart J, Noakes TD, Smith JA. A Carbohydrate Ingestion Intervention in an Elite Athlete Who Follows a Low-Carbohydrate High-Fat Diet. Int J Sports Physiol Perform. 2018;13(7):957–960. pmid:29252062

  • Post Workout Protein - Is 20g Of Protein Enough?

    When it comes to getting protein in post-training, most people would agree that it is beneficial – whether it is for muscle growth or recovery. But how much is enough? For a long time, it was believed that you needed no more than ~20g of whey protein post-training. But why? And is this still the case?

    Studies examining how much (and what type of) protein we should take post-training come from studies that use isotopes to measure how much ‘new’ protein we are able to make in our muscles after training – this is the whole point of training. Earlier studies showed that there was no added benefit for muscle growth beyond 20g of protein – even if you doubled the intake to 40g (1). This did spawn one myth that should be put to bed.

    The myth that your body can’t handle any more than 20g of protein in one go needs to be put straight into the bin and never return.

    If you consume more protein than this in one sitting, it is just used for other processes within the body. It might go to a vital organ, it can be used for energy production – it is not just wasted.

    anabolic drive

    Anabolic Drive – Post-Workout Nutrition

    – Post-Workout Nutrition
    – Aids growth in muscle mass(1)
    – Increase performance(2)
    – 2:1 Carb to Protein Ratio
    2kg – 30 Servings (Approx.)

    Find out more…

    A New Protein Ceiling

    This original work though showing that there is no added benefit for muscle growth beyond 20g stuck for a long time though. That was until two recent studies.

    The first study again looked at 20g vs 40g. But, unlike the original study that used a leg only training session, this new study used a whole body resistance training session (2). Their theory was that, as we were using more muscle mass, we would most likely need more protein afterwards. What did they find? A 20% increase in skeletal muscle synthesis when participants took on 40g vs 20g.

    So, it appears that how much protein you consume after training or competition might depend on how hard the session was and how much of the body was used. Full body session? You might need up to 40g of protein. Upper or lower body only, you maybe only need around 20g.

    weight training

    Training Into Old Age – More Of The Same?

    A very recent study has even shown that 40g may be more beneficial post-training as we age. Unlike the study in younger adults that used tracers to measure protein synthesis after a single training study – this study in older adults wanted to look at the practical effects of consuming either 20g or 40g post training (3). Those in the group consuming 40g post-training showed significantly improved strength performance in chest, shoulder and leg press compared to a matched group that only consumed 20g. Same training – but better results. 

    Something to think about as we age.

    References

    1 – Shing, C. M., Peake, J. M., Lim, C. L., Briskey, D., Walsh, N. P., Fortes, M. B., … & Vitetta, L. (2014). Effects of probiotics supplementation on gastrointestinal permeability, inflammation and exercise performance in the heat. European journal of applied physiology114(1), 93-103. 

     2 – Roberts, J. D., Suckling, C. A., Peedle, G. Y., Murphy, J. A., Dawkins, T. G., & Roberts, M. G. (2016). An exploratory investigation of endotoxin levels in novice long distance triathletes, and the effects of a multi-strain probiotic/prebiotic, antioxidant intervention. Nutrients8(11), 733.

    3 – Suckling, C., Roberts, J., Peedle, G., Gordon, D., Marshall, H., Taylor, L., & Roberts, M. G. (2016). Probiotic Supplementation and Gastrointestinal Endotoxemia Before and After the Marathon Des Sables. Medicine & Science in Sports & Exercise48(5S), 249-250.

    4 – Pugh, J. N., Sparks, A. S., Doran, D. A., Fleming, S. C., Langan-Evans, C., Kirk, B., … & Close, G. L. (2019). Four weeks of probiotic supplementation reduces GI symptoms during a marathon race. European journal of applied physiology119(7), 1491-1501.

  • Full Body Banded Home Workout With Shelly Palmer - Take-Over

    shelly pamler PRP Supplements

    Shelly Palmer took over PRP’s Facebook for a live workout.

    Full Body Banded Workout With Shelly. One of our fantastic ambassadors Shelly Palmer is a Fitness instructor and TV presenter based in London!

    ———–
    Shelly has an inspiring Instagram account, give her a follow!

    https://www.instagram.com/iamshellypalmer/

  • Top 4 Nutrients For Immune Function - Dr Nigel Plummer

  • Podcast Episode: GI Symptoms Experienced By Athletes And How You Can Avoid Them With Patrick Wilson

    Patrick Wilson is an associate professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a PhD in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska-Lincoln. Wilson has authored over 45 scientific articles that span the disciplines of exercise science, sports nutrition, and health. He is the author of the recently released book, The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. Wilson is also a credentialed registered dietitian through the Commission on Dietetic Registration.

    In this episode we discuss:

    – Patrick’s early career and how he found himself research in the area of GI symptoms in athletes.
    – Some of his first major findings and what it means to those undertaking endurance events.
    – The most common GI symptoms experienced by athletes, some of the major contributing factors, and how you can try to avoid them.
    – What he wished he knew before writing his new book.

    You can find Patrick on twitter @SportsRD_PhD

    Catch the full episode and subscribe to our podcast here!

    Download the Podcast and Subscribe Here:

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    supplement to help endurance performance

    Intensive Training Probiotic Complex – Shown To Increase Performance In Clinical Trials

    – Formulated for performance
    – Used in four clinical trials with endurance athletes
    – 25 Billion viable cells per capsule
    – Helps aid digestion during intense exercise
    – Also contains L-Glutamine, N-Acetyl Glucosamine and ElavTPT
    – Endurance supplement

    Find out more…

     

    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 Important Is Sleep?

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