Metabolic Amino Complex
Is designed to support intra and post workout recovery and performance. A blend of essential and branched chain amino acids, supporting metabolic co factors, b-vitamins and herbs. Metabolic Amino – support protein synthesis though high levels of leucine, blood glucose sensitivity through key trace minerals, zinc, chromium, magnesium and anti-oxidants, hormonal balance, reduced cortisol and increased testosterone from supporting herbs, maca and Siberian ginseng along with phospholipids. Additional energy and mitochondrial support is derived from CO Q 10, carnitine and taurine. Beta alanine is added for lactate acid buffering and anti-glycation properties. Finally, TMG, green tea extract and citrulline and a full electrolyte blend complete one of the most in depth, all round amino acid exercise supporting supplement on the market today. At 9 calories per serving and 1.3g of carbs, the blend is also viable for ketogenic style and low carb dieting patterns.
Muscle function, energy, electrolyte balance, blood glucose and performance support……
Chromium
The primary role of chromium is in glucose metabolism. It is thought to potentiate the action of insulin [2] – in other words, amplify insulin’s effect on our cells, helping glucose to be taken into the cells and removed from the blood.
Through this effect on insulin, chromium also supports macronutrient metabolism. This means the processing of carbohydrates, fats and proteins from the food we eat, breaking them down and converting them into other substances.
L-Carnitine
L-Carnitine is an amino acid that is not used in protein synthesis. The primary role of carnitine in the body is in energy production – it is needed to transport fats into the mitochondria (the ‘energy-producing factories’) of our cells so they can be used in energy production, in a process called beta-oxidation.
Carnitine is a popular supplement for supporting athletic performance and endurance, and has had positive results in some studies. For example, a 2014 study on 26 professional footballers found that taking 3–4g of L-carnitine before exercise was associated with lower lactic acid production and lower heart rate response during a running test (suggesting more efficient energy utilization) [23]. And in a study on 20 male athletes, those taking 2g of carnitine a day for 10 days showed a significant improvement in performance times in a 1500m running test – and reduced lactic acid build-up – whereas the control group did not improve from their baseline results. [24]
It was thought that carnitine improves performance by increasing beta-oxidation of fatty acids in the mitochondria – i.e. transporting more fats into the mitochondria to be burned for energy. However some studies suggest that this is not the case. Other possible ways it could be working include increasing blood flow to the muscle tissues, and decreasing ‘hypoxic stress’ – i.e. stress or damage to the cells and tissues due to lack of oxygen. [26]
Carnitine may also spare muscle glycogen in low or moderate-intensity exercise: in a trial on 14 men, those taking 2g of carnitine in addition to 80g of carbohydrate utilised 55% less muscle glycogen when exercising at 50% of maximum compared to those just taking the carbohydrates.[28] Sparing muscle glycogen may result in improved endurance and time to exhaustion.
Carnitine has been found to help protect against muscle soreness and muscle damage after exercise, supporting recovery. In a study on 21 active men, those taking 2g of carnitine a day for 14 days had significantly lower levels of creatine kinase and lactate dehydrogenase – markers of muscle damage – 24 hours after exercise than those taking a placebo [26]. A double-blind trial on 18 active men and women found that those taking 2g of L-carnitine a day for three weeks had significantly reduced markers of muscle damage, free radical formation and muscle soreness after a squat/leg press exercise challenge [27].
Taking carnitine supplements taken with carbohydrates may also increase energy expenditure (calorie burning) and prevent body fat gain. In a study of 12 men, it was found that those who took 1.36 g of carnitine together with 80g of carbohydrate twice a day for 12 weeks improved their whole-body energy expenditure by 6%, and did not gain fat; whereas those taking just the carbohydrates gained 1.8kg body fat mass over the 12 weeks and had no increase in energy expenditure [29]. This indicates that carnitine could be helpful in fat loss/weight management too, especially for those who need to have a higher carbohydrate intake to support muscle glycogen replenishment and recovery from exercise.
Carnitine and its metabolites (e.g. acetyl-l-carnitine) may also have significant antioxidant activity. Several in vitro and animal studies have found this to be the case [30]; and a human study on 12 healthy participants, 2g of L-carnitine a day was found to increase levels of the body’s antioxidant enzymes including superoxide dismutase (SOD) and glutathione peroxidase, and increase total antioxidant capacity (i.e. ability to scavenge free radicals) [31]. In one of the other studies quoted above, participants taking 2g of carnitine for 14 days were also found to have a higher plasma total antioxidant capacity than those taking a placebo [26].
Citrulline
Peak performance and fast muscle recovery require optimal nutrient delivery and waste removal from the muscles. This in turn requires good blood flow. A substance called nitric oxide (NO) that is produced in the lining of the blood vessels causes the muscle of the blood vessels to relax, dilating them and allowing more blood to flow through.
Nitric oxide can be made in the body from the amino acid L-arginine, and this is the primary reason L-arginine is often included in performance or recovery-focused supplements. Another amino acid – L-citrulline – can be converted into L-arginine in the body, and in turn converted to nitric oxide. Although you would think the opposite would be true, some research indicates that taking supplementary L-citrulline is more effective in producing nitric oxide than L-arginine.This is because much of the L-arginine we ingest is broken down in the intestines and liver before it can circulate around the body, whereas L-citrulline is not – it can reach the tissues (e.g. the blood vessel lining) intact, and then be converted to L-arginine, and then nitric oxide. [32] Researchers investigating this idea ran a study on 20 volunteers, finding that L-citrulline increased L-arginine levels in the blood moreeffectively (i.e. with a smaller dose of the supplement) than L-arginine itself [33].
L-citrulline supplementation has also been found to stimulate muscle protein synthesis – even to a greater extent than L-leucine, one of the branched-chain amino acids [34,35]. By stimulating protein synthesis, we support muscle repair, recovery and strength gain.
L-citrulline may also enhance performance and reduce muscle soreness after exercise. In a 2010 study, 41 men underwent two training sessions consisting of 16 sets of pectoral exercises. Before one session they were given 8 grams of L-citrulline, and a placebo before the other session (in a placebo-controlled, crossover design). In the session where they took the citrulline, the participants achieved 53% more reps, and had a decrease of 40% in muscle soreness after 24 and 48 hours! [36]
L-Taurine
Like L-carnitine and L-citrulline, the amino acid L-taurine is not used to make protein. However, it is found in high levels in the muscles, and has various important roles including maintaining calcium balance in our cells (necessary for nerve signals to travel, and for muscles to contract). It also acts as an osmolyte – a substance that affects osmosis and plays a role in maintaining cell hydration and volume.
L-taurine also seems to play a role in regulating energy metabolism in our muscle cells (how well they make and use energy) and affect exercise endurance. In an animal study, mice that were taurine-deficient experienced muscle wasting and reduced exercise endurance and performance [37].
Supplementing taurine has also been reported to reduce muscle soreness and muscle damage after exercise. In a recent study on 21 participants, those taking taurine had increased overall strength levels, decreased muscle soreness, and decreased markers of muscle damage (creatine kinase activity and lactate dehydrogenase) and oxidative damage compared to those taking a placebo [38]. Another recent study found that combining BCAAs and taurine was effective in reducing delayed-onset muscle soreness (DOMS) and muscle damage in 36 untrained men [39].
BCAAs
For optimal muscle repair and recovery after training, we need to do what we can to reduce protein breakdown and promote protein synthesis in our muscles. This is not only the case when we’re trying to increase muscle size but also simply to improve muscle strength and tone.
The branched-chain amino acids leucine, isoleucine and valine (a sub-group of the essential amino acids) have been widely researched for their role in this process. All three BCAAs – leucine in particular – have been found to both increase protein synthesis and decrease protein degradation in resting human muscles. [40,41] They are thought to work not only as a substrate (raw material) for protein synthesis, but also affect the signalling pathways that control it [40,44] – i.e. they act like a ‘switch’ to turn on protein synthesis in the muscle.
Through this mechanism, taking BCAAs may also reduce muscle damage, reduce muscle fatigue and soreness and promote recovery. In a trial on 30 young men and women, half were given a 5g (5000mg) BCAAs mixture and the other half a placebo drink before performing a squat exercise test designed to induce delayed-onset muscle soreness (DOMS) and muscle fatigue. Those who took the BCAAs reported lower levels of muscle soreness from immediately after the exercise to four days later, with the women actually experiencing a greater reduction than the men. The ratings of muscle fatigue were also lower in the BCAAs groups, from day 2 to day 5 after the exercise. [42] In another study on 12 long-distance runners taking part in a 3-day intensive training, those who took a BCAA-containing drink throughout the training reported 32% reduced muscle soreness and 24% lower muscle fatigue compared to the group taking the placebo drink (that contained the same number of calories). They also had lower levels of creatine kinase and other markers of muscle damage in their blood. [43]
BCAAs may also reduce central fatigue during exercise. Central fatigue occurs in the nervous system rather than the muscles, and is thought to be caused by changes in neurotransmitter levels such as serotonin; it can cause feelings of fatigue even when the muscles should still be able to produce energy. A human study found that supplementing BCAAs reduced ratings of perceived exertion (how hard subjects thought they were working) and mental fatigue in participants doing a cycle ergometer exercise. [45]
Magnesium
Magnesium is needed for over 300 different enzyme reactions in the body. These include reactions that synthesize and use ATP – the body’s energy molecule.
There are also many other reasons why we need magnesium for optimal performance and recovery. Here are some of them:
Magnesium is needed for the function of our muscles and nerves, in balance with calcium. It allows nerve signals to travel around the body, including to and from the muscles; and it’s needed for the muscles to contract and relax as they should. About a quarter of the body’s magnesium is stored in the muscles.[56]
Magnesium is needed for protein synthesis. This means it helps to convert the amino acids and peptides from protein into new proteins to build and repair muscle. It also has a role in cell division, and hence all processes of growth and repair.
Magnesium supplementation has been found to increase free and total testosterone levels in the blood [57]. This is beneficial in women as well as men, as testosterone is an anabolic (building) hormone that can support muscle repair and strength gain.
Magnesium may be beneficial for sleep too, which in turn supports repair and recovery. It’s thought that magnesium may stimulate production of inhibitory (i.e. calming) neurotransmitters such as GABA. Having adequate levels of magnesium may also be necessary for proper function of the pineal gland, which secretes melatonin that helps us to feel sleepy at night. [58]
Magnesium may help to regulate glucose metabolism [59]. This means helping the cells to take up glucose efficiently where it’s needed – vital for optimal glycogen replenishment after exercise, as well as for performance.
Magnesium is needed for glutathione production [56]. Glutathione is a vitally important antioxidant that plays a key role in protecting our cells and tissues against oxidative damage (such as that induced by exercise).
Magnesium is of course found in our foods – especially green leafy vegetables, seeds and nuts, and beans and pulses. However, it’s thought that many people don’t get adequate amounts through food. Physical exercise depletes magnesium, as it’s used up more quickly by the body during exercise (e.g. to produce energy) and also lost in sweat and urine. This means that athletes may be particularly prone to deficiency [60], especially athletes who are also controlling their weight [61], and female athletes. For this reason, supplementation may also helpful for many individuals.
In addition, magnesium supplementation may support hormone balance in women and help to alleviate the symptoms of premenstrual syndrome. A study on 32 women of 24–39 years with PMS found that those taking a magnesium supplement three times a day during the second half of their menstrual cycle for two cycles had reduced pain and mood changes [54]. Another study on 38 women found reduced symptoms of fluid retention in the second cycle when taking one 200mg magnesium supplement per day [55].
Coenzyme Q10
Coenzyme Q10 – also known as Co Q10 – is a vitamin-like substance that is present in all our cells. One of its primary roles is in the production of ATP – the body’s energy molecule – in the mitochondria of our cells: it’s a vital part of the ‘electron transport chain’ which is the final stage in production of ATP. Because it’s so important for energy, it’s found in particularly high concentrations in the heart muscle [62].
Thanks to its role in energy production, supplements of Co Q10 have been studied for their potential to support exercise performance and endurance. In a study on 22 trained and 19 untrained young males and females, those who took 200mg of Co Q10 per day for two weeks showed increased time to exhaustion in a treadmill test [63]. Another study looked at the effects of Co Q10 supplements on maximum power output in 100 elite trained athletes. The athletes took either 300mg of Co Q10 (as ubiquinol) over 6 weeks while training for the Olympic Games in London 2012. Both groups (Co Q10 and placebo) experienced an increase in power output over the 6 weeks, but those taking 300mg of Co Q10 a day showed a 2.5% greater increase than those taking a placebo. The researchers concluded that “the effect of Ubiquinol supplementation significantly enhanced peak power production in comparison to placebo”. [64] However, several other studies have found no benefit on exercise performance in athletes [66].
There is also some indication that Co Q10 supplementation may help to reduce muscle damage from exercise. A study on 18 male kendo athletes practising kendo for 5.5 hours a day for 6 days found that markers of muscle damage such as creatine kinase were decreased at certain time points in the athletes taking 300mg of Co Q10 a day compared to those on placebo. [65]
The other primary role of Co Q10 (in addition to its role in energy production) is as an antioxidant. For this reason it may help prevent exercise-induced oxidative stress (free radical damage) in muscles, which can affect recovery. In a study on 15 men, those taking 100mg of Co Q10 a day showed lower levels of malondialdehyde in their blood – a marker of oxidative damage – both before and after exercise compared to a placebo group.[67] A study on rats also reported that Co Q10 supplementation reduced exercise-induced oxidative damage in muscles by protecting muscle cell membranes [68]. However, again, other studies on the antioxidant benefits of Co Q10 for athletes have failed to produce beneficial results [66].
Essential amino acids (EAAs)
For optimal muscle repair and recovery after training, we need to do what we can to reduce protein breakdown and promote protein synthesis in our muscles. This is not only the case when we’re trying to increase muscle size but also simply to improve muscle strength and tone.
Among the nutrients that can help specifically with promoting muscle protein synthesis are the essential amino acids (EAAs). These are the amino acids we must get through our diet, as our body can’t make them itself: histidine, isoleucine, leucine, lysine, methionine, tryptophan, phenylalanine, threonine and valine. They are of course found in protein foods, but can also be taken as free amino acids in supplement form, where they can be isolated from other (non-essential) amino acids.
Several human studies have found that taking a combination of carbohydrates and essential amino acids after exercise can stimulate muscle protein synthesis in humans, and can be more effective than carbohydrates alone [77, 78]. But what about EAAs alone? In a small study on six volunteers, researchers found that taking a drink containing just 6 grams of free EAAs (without the addition of carbohydrates or other nutrients) after resistance exercise was also able to stimulate muscle protein synthesis. Worth noting is that the researchers found better results when just the essential amino acids were used compared to the same amount (6g) of a combination of essential and non-essential amino acids – suggesting that EAAs alone are more efficient than a mixed blend or the same amount of a whole protein. The researchers also found equal results when the drink was taken either one or two hours after the exercise, demonstrating that EAAs don’t necessarily need to be taken straight away to have a positive effect. [75]
A study on rats also found that in addition to promoting protein synthesis, EAAs may also reduce muscle soreness after exercise. [76]
Beta alanine
Beta-alanine is another amino acid that has a role in muscle function. It combines with L-histidine, another amino acid, to make a dipeptide called carnosine, which is stored in the muscles. Beta-alanine supplementation has been found to significantly increase carnosine in the muscle – one human study found that giving 3.2g and 6.4g of beta-alanine for four weeks resulted in an increase of 42% and 64% in muscle carnosine [79].
One of the primary effects of carnosine in muscle is that it buffers lactic acid that builds up during intensive (anaerobic) exercise, delaying the onset of muscle fatigue [80]. This may help to improve endurance. Several studies have examined the effects of beta-alanine in reducing muscle fatigue in this way. One placebo-controlled trial on 15 sprinters gave the participants either beta-alanine (2.4g/day building up to 4.8g/day) or a placebo for 4–5 weeks. Before and after the supplementation period, their performance on 5 x 30 sets of knee extensions and a 400 m race was evaluated. It was found that those taking the beta-alanine had significant improvements in peak torque (force) for sets 4 and 5 of the knee extensions, relative to their pre-supplementation performance and relative to the placebo group. (The 400-m run performance was not improved.)[81] Another notable placebo-controlled trial gave 22 women either a beta-alanine supplement or a placebo for 28 days, testing several measures of exercise performance before and at the end of the supplementation period. It was found that those taking the beta alanine had a 13.9% improvement in ventilatory threshold (the point when breathing surpasses normal ventilation rate – a measure of anaerobic capacity and lactate accumulation), 12.6% increase in ‘physical working capacity at fatigue’ (a measure of ability to resist fatigue) and a 2.5% increase in time to exhaustion. The placebo group showed no improvements.[82] These studies therefore indicate that beta-alanine can help to delay fatigue in the muscles, especially in intensive exercise.
Beta-alanine supplementation may also specifically improve explosiveperformance and enhance muscle contractility (capacity of the muscles to contract). A study on nine male elite alpine skiers found that supplementing with 4.8g per day of beta-alanine for five weeks improved measures of explosive and jump performance that were not seen in those taking a placebo [83]. This may happen through a different mechanism than buffering lactic acid: it’s thought that carnosine may improve muscle contractility by increasing free calcium inside the cells (calcium is needed for muscle contraction) and sensitising contractile proteins to calcium.[84]
Carnosine has also been found to have antioxidant and anti-aging activity, as well as hypoglycaemic (blood sugar-lowering) and anti-glycation activity [85, 86, 87]. As an antioxidant, its activities are thought to include scavenging reactive oxygen species and reactive nitrogen species – specific types of free radical [88]. Glycation is a process in which sugar molecules bind to protein or fat molecules in an uncontrolled way, preventing the function of those molecules and causing damage to cells and tissues – for example stiffening of the arteries. Carnosine has been found to inhibit protein glycation and even reverse glycated protein, helping to prevent this damage. It has also been found to lower blood sugar in animal studies of diabetes, possibly by increasing insulin secretion to improve uptake of glucose into the cells. [87]
Green tea
Green tea is perhaps best known for its potential to support metabolism, body composition and fat loss. It’s been found to have thermogenic properties, which basically means it can increase the rate at which your cells burn energy. Many studies on both animals and humans – with and without including exercise in the mix – have demonstrated positive results.
In a placebo-controlled study on 36 overweight women, it was found that those taking a green tea extract for 8 weeks without adding any exercise lost weight and reduced their waist circumference and BMI. Those taking a placebo saw no improvements. As part of the same study, women who did resistance training and took the green tea had better increases in their metabolic rate and better reductions in body fat and waist circumference compared to the women who did the same training but took a placebo rather than the green tea. [89] Another small study on 14 women found that those taking green tea capsules the day before and 90 minutes before exercise showed increased levels of fat oxidation (burning fat for energy) both at rest and after exercise. Those taking a placebo only showed improved fat oxidation after the exercise [90]. This reinforces the idea that green tea may be helpful for burning fat whether you’re exercising or not!
But could it be just the caffeine in green tea that is responsible for these effects? It seems not. The catechins in green tea (a type of polyphenol thought to be responsible for many of green tea’s health benefits) – are thought to play a primary role too. A review article published in the journal Obesity Reviews analysed the results of six human studies examining effects of caffeine only and caffeine combined with catechins on energy expenditure (the amount of calories burned) and fat oxidation (the burning of fat for energy). The researchers found that while caffeine on its own could increase energy expenditure, only caffeine and catechins together tended to increase fat oxidation over 24 hours. [91]
Green tea may also support recovery and performance. In a 2013 study published in the journal Medicine and Science in Sports and Exercise, a group of Japanese researchers examined the ability of green tea catechins to help recovery of physical performance in mice after a downhill running challenge. One group of mice was given green tea catechins for 3 weeks beforehand, and the other was not. When tested again one day after the challenge, it was found that the mice given catechins were able to run significantly longer than those who had not, indicating improved recovery. Their blood also showed much lower levels of creatine kinase – a marker of muscle damage; and lower markers of inflammation such as TNF-alpha and interleukin-1 beta (pro-inflammatory signalling molecules). The researchers suggested that the green tea extract reduced muscle damage by suppressing oxidative stress (i.e. free radical damage) and inflammation in the muscle. [92, 93]
And finally, green tea may have an anabolic effect too – i.e. helping to build or prevent loss of lean body mass. In the study on 36 women mentioned above [89], the women who drank green tea (2 cups a day) in addition to doing resistance training 3 times a week showed greater increases in lean body mass and muscle strength after 8 weeks compared to those not drinking the tea.
Choline
Choline is commonly considered to be a B vitamin, but it can be manufactured in the body (vitamins, by definition, cannot). Choline has multiple roles in the body, including being present in all our cell membranes in the form of phosphatidyl choline, where it’s necessary for cell structure and cell signalling (transmission of messages into and out of the cells) [94].
Choline one of the many nutrients needed for healthy brain function and memory. One reason is that it’s a precursor to acetylcholine, a neurotransmitter that has many functions in the nervous system but is most associated with memory and cognitive function. In animal studies, choline has been found to improve learning and memory, and support the release of acetylcholine in the brain [95]. Supplementing with choline has been found to improve memory in people who are deficient in choline [96].
Choline is needed for muscle function too. It’s been found that a deficiency of choline in the diet can result in muscle damage, by reducing levels of phosphatidyl choline in muscle cell membranes, making them more fragile [97]. Another similar study found that choline deficiency caused muscle cells to accumulate more fats, which also affected their function [98]. Choline may also help to prevent muscle fatigue through acting as a precursor to acetylcholine, which – in addition to its role in memory and cognition – is also required for muscle contraction.
Choline supplementation may also support fat loss. One of the functions of choline in the body is in fat metabolism – breaking fat down so we can use it for energy. In a study on 22 female taekwondo and judo athletes, one group took 2 grams of choline per day for a week, and the other group took a placebo – both while doing their normal training. Those who took the choline had an average 10% reduction in their body fat percentage, whereas body fat in the placebo group only decreased by 4%. Their average BMI showed a greater improvement too, with 12% reduction in the choline group versus only 8% in the placebo group [99].
Inositol
Like choline, inositol is a component of our cell membranes. Also like choline, it’s sometimes considered as part of the B-vitamin family, but it is not strictly a vitamin as it can be made by the body.
Inositol has a role in blood glucose balance and therefore may help to manage and prevent cravings. It’s needed for the action of insulin, allowing our cells to ‘hear’ insulin’s instructions to take up glucose and remove it from the blood [100]. Both animal and human studies have indicated that inositol supplementation can help to regulate blood glucose levels and improve insulin sensitivity. A recent 2015 double-blind clinical trial on 40 healthy participants found that those taking a drink containing 2.23g of inositol per day for 12 weeks showed a significant reduction in insulin levels, a decrease in measures of insulin resistance, and a mean reduction in blood glucose levels after meals of 14% [101]. Several studies have investigated the effects of inositol supplementation for women with polycystic ovary syndrome (PCOS), in which insulin resistance is often a factor. In a 2014 study, 24 PCOS patients given 3g of myo-inositol per day showed a reduced insulin response to an oral glucose tolerance test, indicating improved insulin sensitivity [102]. In terms of day-to-day benefits, this means that our blood sugar stays on a more even keel, reducing sugar and carbohydrate cravings and supporting weight management or fat loss.
Inulin
Inulin is a fibre, meaning it’s not digested or absorbed into the body. It can have a prebiotic effect, ‘feeding’ the beneficial bacteria in the large intestine – especially bifidobacteria, which are associated with a range of health benefits [103]. Like other fibres, it can also support intestinal transit to encourage healthy bowel movements [104].
Inulin, like other fibres, may also help with satiety (feeling full) and managing appetite. In a recently published study on 19 women, it was found that those who consumed 6 grams of inulin fibre with their breakfast every day for 8 days reported lower appetite and less desire to eat than the women who did not consume the inulin (both groups had the same breakfast otherwise) [106]. Inulin could work in more than one way here. As well as absorbing water and providing bulk, studies suggest that inulin can actually affect the release of substances (peptides such as ghrelin) in the gut that feed back messages to our brain to regulate and reduce our appetite. [105].
Inulin also has a natural sweetness, making it a healthy natural ingredient for improving palatability of powdered supplements.
Zinc
Zinc is a trace mineral that has a role in many aspects of our health. This includes over 300 different enzymes that catalyse essential chemical reactions in our bodies.[110]
Zinc has a primary role in protein synthesis, and may directly affect growth hormone levels [111]. This means it could have a primary role in building and repairing muscle. It’s also involved in overall macronutrient metabolism – our body’s ability to process and use proteins, fats and carbohydrates from the foods we eat, including for energy.
Zinc supports healthy testosterone levels in the blood. Testosterone is essential not only for men, but also for women (in smaller amounts!), for building strength and lean muscle.
Zinc also plays an important role in the body’s antioxidant defences, helping to protect our cells against free radical damage. It has a role in one of the superoxide dismutase (SOD) enzymes, which remove damaging free radicals that are formed when we use up oxygen in our cells. Zinc may also have other mechanisms of action as an antioxidant, which are not yet fully understood [112].
And lastly, zinc plays a role in the health of our skin, hair and nails.
B vitamins
All of the B vitamins are included in this formula. One of their primary roles is to help the mitochondria of our cells (the energy factories) to produce energy from the foods that we eat.
Here are some of their other important roles:
Vitamins B1, B2, B3, B6 and B12 are needed for the function of our nervous system, which allows messages to pass between our brain and our muscles.
Vitamins B5 and B6 play a role in hormone balance. In particular, vitamin B5 supports production of the sex hormones such as oestrogen and testosterone. Testosterone is needed not only by men, but by women too, in order to increase strength and build lean muscle.
Vitamin B6 supports protein and glycogen metabolism. This means it helps to build and break down protein and glycogen stores as needed.
Biotin supports macronutrient metabolism – our ability to process and use proteins, fats and carbohydrates from the foods we eat, including for energy or for building muscle.
Vitamins B1, B3, folic acid, B6 and B12 play a role in psychological function. This means how we feel, and our mood – including our motivation to go and work out!
Vitamins B2, B6 and B12 are needed to build the red blood cells that carry oxygen around our body.
Electrolytes
Electrolytes are the minerals in our blood that have an electric charge. They are sodium, chloride, potassium, calcium, magnesium and phosphorus. They play a role in hydration, allowing our body and our cells to hold on to water where it’s needed.
Electrolyte minerals are also necessary for the contraction and relaxation of muscle, and for nerve impulses to travel around the body, including to and from the muscles.
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