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Whey Protein: Things you need to know.

Choosing the best whey protein powder can be confusing and overwhelming. There's so many different brands and everyone claims they've got the best - so which one do you choose? When it comes to whey - we truly believe Natural Nutrients is right up there amongst the best after all the years we've spent perfecting it to be what it is today, and if our customers' feedback is anything to go by - we may just have cracked it!
100% Whey Protein Isolate
If you're not already using Natural Nutrients - chances are, you are using a whey that contains a mixed blend of different types of whey protein. There's Whey Isolate, Whey Concentrate, Hydrolyzed Whey and other protein sources like Milk Protein Concentrate. The question is...  why do other brands blend whey? Is 3 different types of whey any better than one? Does it really become a super tri-blend that's "proven" to build more lean mass or provide greater absorption than a single type of whey - or is it just because it's cheaper?
Why do other brands blend whey?
The right answer is because it makes it cheaper. You will see the "big commercial discounters" using tri-blends way more than the brands who offer one form of whey like us - after all this is the only way they can be permanently on sale. Per gram - Whey Isolate is one of the most expensive ingredients in the entire Sports Nutrition industry - not just in terms of protein, so by removing 20% of it (or more) and replacing it with Whey Concentrate for example - manufacturers can save themselves around £2 per kg and then pass that saving on to you as a customer.
Whey Concentrate and its disadvantages
The downside to Whey Concentrate is that it contains higher fat and carbs, and is lower in protein - so there's a trade off for the compromise in formulation.  Furthermore, whey isolate has a higher ‘amino acid score’ than whey concentrate or plant-based proteins, which basically means we absorb it better and it gets to our muscles quicker. TOP TIP: Be wary of products labelled "100% Whey Protein" as many people believe it means 100% protein. It simply means the product contains only Whey Protein  and no other protein source.  Natural Whey Protein Isolate comes in 3 delicious favourite flavours: Vanilla, Strawberry and Chocolate. For more flexible option, the Unflavoured is perfect to mix with any other flavourings you prefer.

IT’S CHRISTMAS – Your Guide to Staying Fit And Festive!

December is in full swing so now is the perfect time for getting prepared for the big day itself. BUT, that doesn’t just mean with shopping and food, it also should mean preparing yourself for the amounts of food and most likely alcohol along with it. Now is the perfect time to start a “pretox”, just like a detox but it is instead preparing and preventing for the perfect damage limiting tactic which means you can start the festivities in the perfect shape to do so, or go in hungover, bloated and guilty. What this will do is prepare your living and body with the correct nutrients that you will be lacking this time of year which can be done through Supreme Greens, Milk Thistle and Vitamin C. These supplements are perfect for providing your body with the nutrients it is missing, in the dose it needs. You don’t need to feel guilty about not hitting the gym or start canceling plans to go out and have a few drinks, it can come down to how you will manage your body. What this would mean for you is a guilt-free time and you’ll find it a lot easier to stay focused and then get back on track after it is all over. And if you can’t quite manage the pretox, here are two recipes that should help you before the binge begins. Consider this as an early Christmas present from us that both contain ingredients that will offer those vital nutrients to help to prevent that dreaded hangover. Virgin Mary Mocktail                                                    
  • 200ml Organic Tomato Juice
  • 2tbsps Lemon Juice
  • ½ Tsp Worcestershire Sauce
  • ½ Tsp Tabasco Sauce
  • Celery and lots of ice to garnish
 Binge-Blasting Banana Smoothie
  • 1 x Fresh Banana, mashed
  • 1tbsp Honey
  • 200ml Milk (Cow, Almond or Coconut)
  • 1 x 30g Scoop Unflavoured Whey Protein
  • Blend with ice for a smooth, cold drink
You’ll be able to thank us later for those.

Vitamin D – The Seasonal Supplement

When it comes to vitamins and minerals, we all need a certain amount each day to meet our requirements. Sometimes this amount changes-for example as we age, change our level of physical activity or when women fall pregnant. But for Vitamin D, the amount we need actually changes with the seasons. If this is all sounding a bit astrological then bear with us! Read on to find out exactly why you need more Vitamin D during the winter months and what you can do to get enough.

What is Vitamin D and why do I need it? Vitamin D is a group of fat-soluble vitamins that are used in the body to regulate levels of calcium and phosphorus. These are minerals which are super important for teeth, bone and muscle health. So, it makes sense that Vitamin D deficiency can contribute to muscle weakness, as well as skeletal problems such as Osteomalacia and Rickets. Low levels of Vit D have also been linked with depression and Alzheimer's Disease.

Vitamin D in the Diet Good food sources of Vitamin D are relatively few. Things such as oily fish, red meat, liver and egg yolks all provide a good dose. However, if you follow a plant-based diet or don't have meat, fish or eggs with every meal, it's likely you're not meeting requirements with diet alone. Some foods are fortified to contain more Vitamin D, but again these are usually animal-based products such as meat and cheese. The Sunshine Vitamin The good news is that by the wonder of Mother Nature we can actually get all the Vitamin D we need from sunlight! UVB rays from the sun provide the cholesterol in our skin cells with the energy it needs to synthesize Vitamin D3. This is the active form which can be utilized in the body. For this reaction to happen UVB rays have to be of a certain strength and must fall on the skin which is directly exposed to sunlight, so it doesn’t work if your skin is covered by clothes. From around April to September most of us should be able to meet our Vit D requirements with sunlight alone. But from October to March, when the dark nights are cutting in and we begin to hibernate from the cold, our exposure to sunlight falls drastically. Vitamin D During the Winter Months It’s autumn - the days are short and the nights are long. If you do venture out you’re covered from head to toe in scarves, hats and gloves. Sunbathing is a distant memory and if you want a tan you’ll have to get it out of a bottle! The Great British summer is officially over – and so are your chances of getting enough Vitamin D from sunlight. But it’s vital that you continue to meet your requirements – studies have shown that Vitamin D deficiency affects almost 20% of adults in the UK in the winter. Aside from sunlight, there are two other ways to make sure you get enough Vitamin D – dietary intake or supplements. Natural Nutrients Vegan Vitamin D3 As mentioned earlier, it’s difficult to meet Vitamin D requirements through diet alone. Taking a daily supplement is often the most convenient and reliable way to make sure you’re getting enough. Our Vitamin D3 supplement offers 1000IU or 25mcg in each capsule, which is 250% RDA for Vitamin D. We use a plant sourced Cholecalciferol making it suitable for vegans and vegetarians and providing you with Vitamin D in the active form – ready to be absorbed and do its magic in the body. We recommend taking 3 capsules per day with food to support bone and muscle maintenance, boost immune function and ward off the winter blues. As Vitamin D is fat-soluble, taking with a source of fat can help to better absorb your supplement. Healthy sources of fat include olive oil, avocados, nuts and seeds. One more thing… Remember, you need Vitamin D year-round. Whilst UVB rays will help meet requirements in the summer, getting too much sun puts you at risk of sunburn, aging of the skin, eye damage and even skin cancer. What’s more, factors such as time of day, skin color, location and keeping skin covered can all inhibit synthesis of Vitamin D from sunlight. References Thanks for reading, Steph Natural Nutrients Nutritionist

4 Ingredient Protein Pancakes

There's no secret - we LOVE protein pancakes at Natural Nutrients (especially Liam our founder), but if you go old-school on the recipe - it can take a bit of work, a bit of time to prepare and not always end up the way you want it to. So...if you want a non-chef friendly recipe that literally takes no time at all but still tastes amazing - then check out our 4-ingredient chocolate protein pancake recipe. The ingredients and method is below, but for all you macro trackers - here's a breakdown of the nutritional analysis for the full recipe and for each individual pancake. As you'll see each pancake is low calorie, low carb and high in protein - making them the perfect snack or perfect high protein breakfast choice when you're in a hurry. Nutritional Info (per pancake): Calories: 51kcal, Protein: 9g, Fat: 1.3g, Carbs: 0.5g Nutritional Analysis (per recipe): Calories: 306kcal, Protein: 54g, Fat: 7.8g, Carbs: 3.0g The macros don't include the coconut oil for the pan, or any toppings you choose so make sure you add them in to your calculations. Don't forget to tag us in your attempts at making this recipe on our social media channels and we'll give you a shout out.

4-Ingredient Chocolate Protein Pancakes

Ingredients (makes 6 pancakes): Method:
  • Put all the ingredients except the coconut oil into a mixing bowl and whisk until smooth (for extra smoothness you can use a blender)
  • Heat the coconut oil in a heavy bottomed frying pan until its hot
  • Pour enough batter into the pan to make a medium sized pancake, and cook for around 2 minutes before flipping over and cooking the other side
  • Repeat the process above until all the mixture has been used
  • Pile the pancakes into a stack and add any topping of your choosing.
Video Tutorial: [embed][/embed] Enjoy! Team NN

Micronutrients, Maximum Effect: Organic Wholefood Multi-Vitamin

It is hard to ensure that we are getting all of the nutrients we need through diet alone. In the modern world there’s barely enough time in the day to fit our meals in, let alone ensure they’re nutritionally complete. Throw in the temptation of convenience food, a diet that varies from day-to-day and individual taste preferences – and you’ve got a challenge on your hands to meet your requirements! The good news is that supplements are there to do just as they suggest, supplement the diet and provide a convenient safety net for a whole spectrum of nutrients. Taking a daily multivitamin and mineral supplement supports overall health and wellbeing, by providing the micronutrients your body needs to function and thrive. Read on to find out how taking a daily multivitamin can improve energy levels, protect against disease and provide a wide range of health benefits.  What are Vitamins and Minerals? Vitamins and minerals are naturally occurring substances found in food which are essential for our bodies to function. They are micronutrients (needed in small amounts), rather than macronutrients (fat, carbs, protein) which are needed in large amounts. Vitamins are needed for growth, development, repairing damage and for processing the macronutrients from the food we eat – there are 13 essential vitamins (A, C, E, D, K and 8 B vitamins). Minerals are needed in tiny quantities and are responsible for hundreds of chemical reactions occurring constantly in the body. They play a huge role in metabolism and also in the making and breaking down of body tissue. The minerals we need most of are calcium, magnesium, phosphorus, potassium, sulphur and sodium. Do I need a Supplement? In an ideal world we’d get all of the nutrients and micronutrients we need from a normal diet. In reality, this is simply not possible for most of us. Because of our busy lifestyles, our diet varies daily and it is hard to consistently meet nutritional requirements. There are numerous factors which affect our intake of micronutrients. For example, vitamins are damaged by heat and light – which means that the cooking process can deplete fresh foods of their vitamin content. Processing foods also removes mineral content – refining grains strips them of their potassium, iron and chromium, and processing rock salt into table salt removes every mineral but sodium. The irony is that minerals are often separated from foods to be sold on to the supplement industry! In short, whilst you will survive without them, taking a multivitamin and mineral supplement will help to optimise your nutritional status and support overall health. Vitamin and mineral deficiency is rare these days, thanks to availability and fortification of foods. But optimising nutritional status is about preventing disease, promoting health and slowing down the ageing process. Natural Nutrients Organic Wholefood Multi We’re thrilled to introduce a new and improved addition to the Natural Nutrients range – Our Organic Wholefood Multi. We’ve been working hard behind the scenes to create a multivitamin and mineral supplement that is rivalled by no other – and we think we’ve nailed it! Natural Nutrients Wholefood Multi is certified organic and made from 100% natural ingredients, helping you to meet your daily requirements in the best way possible. Because these ingredients are plant-based, they’re full of antioxidants and phytochemicals that protect against disease. Let’s take a closer look at our wholefood organic ingredients…
  • Amla Fruit – also known as the Indian Goosberry, amla fruit is extremely high in vitamin C and is known to have anti-inflammatory and antioxidant properties. It also contains potassium, phosphorus, iron, sodium and beta-carotene. Studies have linked alma fruit consumption to reducing blood sugar levels and improving heart health.
  • Guava – rich in vitamins, carotenoids, polyphenols and antioxidant pigments. This subtropical fruit is a source of vitamins A, C and many B vitamins, as well as phosphorus, magnesium, iron, potassium, sodium and calcium. Guava has been shown to help lower and blood pressure, as well as neutralise free radicals which can protect against cancer.
  • Holy Basil Leaves – this is a sacred plant for Hindus and is often planted around shrines – which is where the ‘Holy’ name comes in. The nutrients in holy basil have been shown to alleviate inflammation and joint pain, as well as help to reduce stress and anxiety symptoms. It is a rich source of Vitamins A and C, as well as the minerals calcium, zinc and iron.
  • Curry Leaves – contain Vitamins A, B, C and E as well as masses of minerals. We’ve extracted organic iron from curry leaves to enrich our Organic Multivitamin for Women, providing an extra dose of iron to support menstrual cycle losses and prevent deficiency. Iron helps us to absorb energy from food and so is important for preventing tiredness.
  • Lemon Extract – rich in vitamins including folic acid, vitamins A and C. Lemon peel is rich in phytonutrients – chemical compounds found in plants that protect them from cellular damage. As with all citrus fruits, lemons are extremely high in Vitamin C – which boosts the immune system and helps fight infection.
We’ve extracted all of our vitamins and minerals from fruits, vegetables and botanicals – using only water to do so. This means that they’re free from the additives, solvents and excipients frequently found in synthetic multivitamin products. Our new multi capsules have been polished and perfected to provide optimum doses of nutrients for him and for her. Whilst we all have near enough the same macronutrient requirements, it has been shown that micronutrient needs vary between men and women. So we’ve scientifically formulated two different blends to better meet these needs. The health-conscious of us will always endeavour to eat a diet that is varied and rich in nutrients. But in reality our daily intake of micronutrients fluctuates greatly, so we can never guarantee that a whole spectrum of requirements is being met. As with all of our products, we’ve utilised what nature has given us and extracted this in the best possible way, to give you a convenient and reliable source of nutrients. Our vegan capsules contain the organic co-factors and co-nutrients of their plant source, which helps to stabilise the vitamins. This helps them to be absorbed into the bloodstream with minimal to no stomach irritation. Take 2 Organic Wholefood Multi capsules with food to support overall health and wellbeing each day.
  • Vegan
  • Organic
  • Natural
  • Non-synthetic
  • Non-GMO
  • Wholefood Source
Find out more about each multi-vitamin using the links below: Male - Female - Thanks for reading, Steph Natural Nutrients Nutritionist

When’s The Best Time To Take Magnesium?

There's been lot's written about the best time to take magnesium supplements, and it's a very common question we get asked from our customers all the time, but before we give our opinions and suggestions - let's first understand what magnesium is and why we actually need it.

What is Magnesium?

Magnesium is an essential mineral and present in large amounts within the human body (we are all around 0.05% magnesium!). It's functions are critical to our survival and over 300 enzymatic reactions depend on magnesium. The downside is that the content of magnesium within our food varies greatly – so making sure you're getting adequate levels of magnesium from food can be somewhat hard to monitor. Some of the better sources of magnesium include nuts, shellfish, bananas and vegetables, which offer enough magnesium to contribute towards the Recommended Daily Allowance for magnesium which is now 375mg per day for adults. Given the demands and stresses of modern lives - many believe that RDA is relatively low, and many surveys in the US and Europe suggest that consumption by a lot of adults can often be below the recommended levels – particularly that of females. If you tend not to consume many of the above food groups, this could well be one reason for a lower magnesium intake. Yet even if you do - the poor quality of soil used to grow the crops we eat nowadays could also have an impact. At one time, the soil contained a lot more minerals than they do today and it's believed that both vitamins and minerals have declined over time with the reduction in soil quality. A combination of this, along with the bodies constant demand for magnesium which increases during  stress and exercise, and is depleted a lot faster when consuming too much caffeine and alcohol, may well mean our magnesium reserves are put under more pressure today than ever before in history. We'd always suggest that that the best way to improve your intake of magnesium (or any nutrient for that matter) is to make sure you eat a diet rich in nutrients, but for some people that's not always financially or practically viable. And if you happen to be an athlete or keen recreational exerciser (who loses a lot of magnesium via sweat) – then you may benefit from magnesium supplementation to keep up with the bodies demand.

Different Types (Forms) of Magnesium:

There are different types of magnesium supplement available and most do an o-k job, with the exception of Magnesium Oxide which studies show may only have an absorption rate as low as 4% even though it's so widely used in supplements due to it being relatively inexpensive. Some magnesium forms have much higher absorption rates but often come at a premium, so if you're looking for something that absorbs well and is cost-effective, then our Super Magnesium supplement is an excellent place to start. We offer a 90 and 180 capsule option which provides a 30-day or 60-day supply respectively and delivers 100% of the RDA in every serving. Magnesium Bisglycinate Citrate Supplement

The Best Times To Take Magnesium

Although there are some instances where nutrient timing is critical - I should stress that when you take supplements is only a very small piece of the puzzle and certainly a much more "advanced" protocol that most of us shouldn't worry too much about. And because magnesium is such an important mineral - even if you’re not taking it at the "ideal time" – just taking it on a regular and consistent daily basis is more than adequate. There are some theories to suggest we take magnesium in the evening due to the calming effect magnesium has on the muscles and nervous system, with experts suggesting we take magnesium within an hour of going to sleep. Whilst it's a very logical theory and one that I'm sure has its benefits over time - there's no concrete evidence to suggest this is necessary, although I have clients who have reporting anecdotal benefits from following this advice. Another theory often given to support taking magnesium before you sleep is the fact that magnesium (and calcium) are best utilised by the body at night and are involved in so many repair processes. It would make sense then to supply the body with magnesium just before it depletes what you already have stored during the repair cycle that happens when we're snoozing! Whilst there's no conclusive evidence to support the above claims - it is one easy way to remember to take them, especially if you take other supplements or remedies in the morning. As long as you remember - then you're halfway there!


To conclude, we've learnt that magnesium is such a useful and important mineral within our body, and due to modern day lifestyles - there's a good chance many of us are seemingly deficient in it, so whenever or however you decide to obtain more magnesium in your diet (whether food or supplement), it's safe to say that as long as you do take or eat enough of it, when you take it is definitely way less important. Thanks for taking the time to read my article - feel free to leave any questions or comments below. Steph Natural Nutrients Nutritionist