As you may already know, the immune system consists of cells, tissues, and organs that combine to find disease-causing microorganisms and substances and destroy them. Since we’re constantly exposed to such organisms, it’s crucial that our immune system runs smoothly. That’s precisely why we need to consume foods and supplements that can strengthen our immunity.

Foods

Experts say that our immune system warriors need a diet high in fruits, veggies, and whole grains to stay healthy. When it comes to fruits that hold the power to boost the immune system, elderberry must be mentioned. According to many studies, elderberry is able to help treat the symptoms of the common cold as well as the flu.

Both the berries and the flowers of the elder plant are edible. You can use the berries to prepare elderberry juice, whereas the flowers can be used in salads and tea. Black elderberries are rich in anthocyanins which are a type of flavonoids which support the immune system.

Astragalus root is another amazing immune-building plant. Astragalus is a perennial flowering plant within the beans and legumes family that contains saponins which are known for their ability to improve the immune system.

Oats, barley, garlic, sweet potatoes, mushrooms, and ginger are also great immune boosters. Oats and barley contain beta-glucan which is a type of fiber that has antimicrobial and antioxidant properties which explains why these grains boost immunity and speed the wound healing process. Consuming two raw garlic cloves a day is a wonderful way to strengthen your immunity because garlic contains allicin which fights infection and bacteria.

Supplements

Although the healthiest way of strengthening the immune system is with the help of certain foods, immune booster supplements can be used as well. If you can’t stand the taste or the smell of the foods mentioned above, you can consult with your doctor and opt for certain immune booster supplements.

Immune booster supplements are products that can stimulate the immune system army and may assist in preventing viral infection. Vitamin D, omega-3 fatty acids, vitamin A, zinc, probiotics, and olive leaf extract are some of the most recommended immunity enhancing supplements. If you decide to incorporate some of these immune boosters in your diet, make sure to ask an expert about the suggested dosage and learn what the side effects of the supplement you have chosen are.

The post Foods & Supplements: Discover the Two Most Popular Ways of Strengthening Immunity appeared first on Sherlocks.com.au Blog.

Of course, it’s not always possible to get all the necessary nutrients through diet alone, and nutrients are the basis for our stamina. This is where athletes seek the help of endurance supplements, the aid to help them keep energy levels up. Luckily, these supplements aren’t just for the use of athletes, but anyone who’s going through an energetically and physically demanding workout routine, be it running, swimming, skiing or cycling. It’s important that you don’t go just for any kind of supplement, but rather get to know more about the specific endurance types and combine them well with your diet.

Endurance supplements can be found as energy boosting beverages, gels and power bars, containing caffeine or carbohydrates, creatine, BCAAS (branched-chain amino acids) and protein. The reason caffeine has long been the preferred endurance option for athletes is because of its ability to make exercise more bearable and can help with weight balance thanks to fat oxidation. There’s no point denying the body still chooses carbs as the source of energy, even more so than fat, because of the readily usable glucose which is needed to keep the body’s strength up and prevent early fatigue.

Though creatine often isn’t associated with the kind of endurance athletes require, as an ergogenic aid, along with improving muscular strength it can also improve anaerobic performance, allowing one to take exercising to another level. BCAAs and protein have shown similar effects when it comes to promoting recovery and immune response right after the exercise, which means muscle tissue that undergoes tears during a workout can be repaired easily with the help of these supplements. Furthermore, protein can also maintain your muscle mass. When you decide to combine your workouts with these supplements, make sure you stick to the recommended dose for the best performance outcome and prepare to be amazed by the endurance.

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We women tend to think that supplementation is for men bodybuilders, men with huge arms and backs who look almost like monsters. Well, newsflash: they’re not. As a woman, sports nutrition and supplements of various types (depending on your goals), should be part of your regimen if you want some serious results, and here’s why.

Muscle Gain is Impossible Without a Solid Dose of Protein Intake

Research has shown that women athletes need at least 46 grams of protein per day and that’s only if you’re working out at a low intensity for about 30 minutes or less. That’s like eating 1 kilogram of chicken breast a day. And if you’re working out at high intensity for more than 30 minutes, then the math is different: you need more than 50 grams of protein intake per kilogram of your body weight per day! Can you do the math on how much chicken breast is that? Yes, you can’t consume that much, you’re not cattle. That’s why you need to have a supplement like protein powder to make up for that loss of calories, fat, muscle and a bit of bone mass which you lose while training.

Loosing Fat is not That Simple

There’s a study from 2008 in a journal called “Nutrition&Metabolism” that shows the effects of taking a protein powder shake on fat loss. In this direction, a good sports nutrition and supplements intake scheme can help you lose more fat than a simple low-calorie diet. The research was conducted on two groups: one took 2 protein shakes a day as meal replacements, and the other one underwent a low-calorie diet. The second group showed a lot slower results than the first one, which ultimately is a proof of the efficiency of workouts supported by the proper supplementation.

Reaping Nutritional Benefits Along the Way

Besides providing your muscles with enough fuel for growth and shaping, sports supplements have nutritional benefits as well. Most of them contain a healthy dose of vitamins and minerals, which are essential for your overall health. Also, the protein you get from shakes or food is an essential nutrient which means it helps your body perform some functions which are necessary for the proper daily functioning of your body.

Besides these general reasons why women need to include sports nutrition and supplements scheme in their lifestyle, the benefits of taking a protein shake after a workout don’t stop there. Your overall physique will start changing faster and you’ll be able to see results in less time than if you were on a low-calorie diet only. Bottom line, do not waste your time lifting weights in the gym only – support all that effort with your much needed supplementation so you can hit the beach looking like a real lean machine!

The post Shaping a Goddess-Like Body: Supplements as Your Ally appeared first on Sherlocks.com.au Blog.

But why stick with the boring classics, such as a perfume, handbag, facial cream and similar. This year get her something different; something simple yet useful. How about sportswear? Is your mother a sporty person or maybe exercises occasionally? Whichever it is, why not surprise her with a sports-themed gift? From sports bras and tank tops to activity trackers and heart rate monitors, find the perfect gift to treat your mum. Here are few top-selling sports gear items your mom will love.

Yurbuds Inspire 100 Headphones

There is nothing that can make exercising more enjoyable, fun and easy-to-do than a good music. And to listen to her favourite playlist while fast-walking or jogging, your mum will need headphones. The “Developed for athletes by athletes” brand is known for innovative wireless technology. The sweat-proof Yurbuds Inspire 100 headphones are specially designed to fit smaller women’s ears and come in variety of colours. Your mum will surely rock her workouts with this unique gift.

Balega Running Socks

Another popular must-have piece of sports gear and a perfect Mother’s Day gift are comfortable running socks. Our suggestion is a pair or two of Balega running socks. These high-quality socks feature second skin fit, reinforced heel and toe for superior comfort as well as mesh panels that add great level of ventilation. And the best part of it all, these stylish socks come in different colours and with a $20 price tag. How great is that!

Polar Heart Rate Monitor

Make it easy for your mum to track her training with a stylish Polar heart rate monitor. It features easy-to-use navigation system and comes with elastic strap and a chest transmitter. Also, the Polar heart rate monitor provides second-to-none recording features.

Elite Compression Tights

This Mother’s Day surprise your mother with a pair of quality and flexible tights. These tights are made of fabric that delivers optimum support, flexibility and protection even during the toughest workouts. But that’s not all. The Elite compression tights are antibacterial and feature UPF50+ sun protection.

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Online Sports Shops

The sports equipment online offer is wide, and not only in terms of choice, but in terms of price as well. Many retailers offer frequent sale deals, usually on older styles and you can find certain sports gear at even 75% off of the original price. Now that’s a bargain, right!

Second-Hand Equipment

Search for sports equipment online retailers that offer used equipment. This is a perfect way to have sports equipment and yet not go broke. Gear that can be found in second-hand stores is generally used very little and it’s not damaged.

Custom Made Uniforms

If you have a child that plays in a team, you can team up with other parents and make uniforms for the kids. All you need are just some simple t-shirts and an iron to put the numbers on. And if you are a recreational athlete, find some old clothes you don’t wear anymore and adjust them so they serve your training needs. This can be easily done with t-shirts, as you can shorten them, or cut the sleeves.

Sell Your Gear and Equipment

Remember the second-hand shops we mentioned before? Well, you can also sell your used equipment there and earn some cash for it! If you no longer train, or want some new equipment, list it for sale on sports equipment online shops that offer such service. Why throw old sports gear, when somebody else can find use of it.

Buy in Bulk

This is a good way to buy at lower prices. Companies offer large discounts for bulk purchases. Team up with other athletes, friends or parents, if you have children playing in a team. You all have the same needs, so why not buy in bulk at once and save some money?

End of Season Deals

At the end of each season, prices fall dramatically. You can find sportswear and related sports equipment at half the price. Therefore, buy at the end of summer or winter season. Of course, shop for sports equipment only if you are serious about exercising. Do not waste money if you plan to quit soon. In that case, rent whatever you need.

The post Learn How You Can Save Money On Sports Equipment & Gear appeared first on Sherlocks.com.au Blog.