caffeine and workouts

​​Does Caffeine Really Improve Your Workouts?

​​Does Caffeine Really Improve Your Workouts?

Looking to bring your A-game every time you hit the gym? Caffeine may help.


Caffeine makes it easier to exercise more intensely while feeling less pain and exhaustion; something coaches of elite athletes have known for a long time. Taking a caffeine supplement before a training session or competition improves performance.

How Does Caffeine Work In The Body During A Workout?

The main physiological effects of caffeine include an increase in alertness and stimulation, which can make exercise seem less unpleasant. It might also encourage the muscles to burn more fat. 

How does that work?  When glycogen reserves are depleted, muscles become weaker and less effective, which causes exhaustion. Muscles need glycogen, a stored form of glucose, for energy. However,  when muscles may burn fat, they are less susceptible to fatigue. Caffeine can cause muscles to burn fat more quickly, preserving glycogen reserves and extending the amount of time that muscles can function before becoming exhausted. This results in a more prolonged and comfortable workout. Additionally, some studies think that caffeine may affect muscles directly by increasing their capacity to generate power.

Stimulating Effects

Caffeine may take some time to take effect, though. Since muscles first switch to glycogen during longer endurance exercise sessions rather than shorter ones, the advantages are more visible. The majority of research has looked at caffeine’s impact on muscles after roughly two hours, but it is still unclear how long you need to exercise for caffeine to switch your body over to burning fat. The stimulating effects of caffeine peak an hour or so after consumption and can linger for three to six hours.

How Much Caffeine Do You Need To Consume?

The amount of coffee required to reap the rewards of exercise is unknown. Up until recently, it was believed that habitual coffee consumers would require an additional cup to reap the advantages of exercise since the body might develop a tolerance to caffeine. However, in a recent study by Brazilian researchers, even regular caffeine consumers—including those who consumed about three cups of coffee per day—were able to pedal more quickly and for a longer period of time on a stationary bike after taking a caffeine pill that had the same amount of caffeine as four cups of coffee than when they hadn’t.

According to these studies, if added properly, caffeine may be a useful complement to a fitness plan. Exercise professionals advise consuming a cup of coffee about an hour before doing out to see if the buzz makes it easier and less exhausting.

Sports Supplements

Nutrition Nation carries sports supplements that contain caffeine that will help you achieve greatness. Stop by and talk to one of our nutrition experts to get the lowdown.


By Leslie Radford, Advent Trinity Marketing Agency
Fat word on fire

Important Ingredients Found In Fat Burners And How They Work

Important Ingredients Found In Fat Burners And How They Work






Coleus Forskohlii

Not all fat burners contain the same ingredients. That’s why it’s important to read the label when you’re trying a new supplement to achieve the results you want and also when finding what works with your body. 

We mentioned in a previous article that you should choose fat burners that are able to promote fat loss while protecting your muscle mass. Here are some standard ingredients you will find in fat burners and what they can do for you.

Shredabull 2.0 Fat Burner



Carnitine plays a key role in the mobilization of body fat for fuel in the body. L-Carnitine transports the fatty acids to the mitochondria where the fatty acids are oxidized for fuel. This allows you to burn fat during workouts, and at the same time, it will prevent muscle failure, fatigue, and that sluggish feeling many people experience, especially during a dieting phase.


L-Tyrosine is an amino acid that the body uses for the creation of the neurotransmitters adrenaline and noradrenaline. Tyrosine is also used in the body to create dopamine and is used by the body to make the thyroid hormones T3 and T4, both essential to metabolism.

When adrenaline and noradrenaline go up, so do your heart rate and body temperature. It works thermogenically by burning more calories and decreasing appetite.


Sinetrol+ does not contain stimulants like synephrine or octopamine. It’s made from the peel of citrus fruits and is rich in polyphenols. 

In a controlled study, subjects took 450-mg capsules at breakfast and lunch every day. So in total, they consumed 900 mg Sinetrol a day. The trial lasted 12 weeks. The subjects in the Sinetrol group lost more weight and more fat than the subjects in the placebo group. The Sinetrol users lost about 3.7 kg of fat and the placebo takers only 1.4 kg.

Sinetrol contains polyphenols that are said to inhibit the working of the enzyme phosphodiesterase [PDE] in fat cells. PDE is the enzyme that converts cAMP into AMP. cAMP makes sure that their signal is transferred to the enzymes that are responsible for getting the fatty acids out of the fat cells.

HMB (ß-Hydroxy ß-Methylbutyrate)

HMB can protect against muscle breakdown, aid recovery, and add energy during fasted training. Research suggests supplementing with HMB1 can preserve muscle protein during fasted training.

Coleus Forskohlii

Coleus Forskohlii is an herb with roots in Ayurvedic medicine known for its active ingredient, forskolin. This naturally occurring enzyme stimulates the production of cyclic adenosine monophosphate or cAMP. Cyclic AMP2 helps regulate both lipid and glucose metabolism, promoting calorie burn.

Research suggests that forskolin supplementation limits hunger, thereby supporting calorie restriction and fat loss. It’s also been shown to raise natural testosterone levels slightly, which contributes to muscle maintenance during a fat loss phase.

By Leslie Radford
body fat pinch

Fat Burners and Bodybuilding: What You Should Know

Fat Burners and Bodybuilding: What You Should Know

By Leslie Radford

What are Fat Burners?

How Fat Burners Can Help Bodybuilders

What to Look For in a Fat Burner


When it comes to metabolisms, it’s safe to say no two are alike. The same can be said about fat burners. Different ingredients are going to work for different people in different ways. What works for your gym buddy may not work for you. You’ll have to find what works for you by trial and error. 

Luckily, Nutrition Nation has trained staff that can point you in the right direction when it comes to choosing which fat burner to add to your stack.

body fat pinch

What are Fat Burners?

Fat burners are supplements that may help increase metabolism, burn fat, and promote weight loss. They’re classified according to their intended “fat-burning” action:


Thermogenesis is the dissipation of energy through the production of heat. While this is a natural metabolic process, this type of fat burner can increase that production. 


Lipolysis breaks down lipids, aka fat. Excess energy is stored as fat and when glucose stores run low, that’s what we burn.


Appetite-suppressant supplements work in different ways including blocking the absorption of macronutrients that contain calories, make our stomach feel full, and/or impact hunger hormones.

lean body builder

How Fat Burners Can Help Bodybuilders

You put a lot of work into your bodybuilding regime. You are pushing your body to its limit with self-restraint and work ethic. A fat burner could give you an extra push in your efforts.

Bodybuilding relies heavily on nutrient timing, weight room stimulus, sleep, and clean supplements to get the look you’re going for.

We all know that carbs give you energy, but they also can be stored as fat. During a cut, you’ll need to pay extra attention to diet and training, and this typically means adjusting your carb/caloric intake to lose body fat. When you remove carbs from the equation, your body will be able to dip into fat storage for the energy you need.

While losing stubborn fat is its own struggle, a bodybuilder’s biggest concern tends to be muscle protein preservation. Bodybuilders should look for the best fat burner and muscle builder supplement that mobilizes whatever body fat they have left and increases metabolism while protecting muscle.

What to Look For in a Fat Burner

Lots of fat burners on the market are loaded with stimulants and substandard ingredients.

Stimulants might sound good, however, they’re not necessarily effective at the cellular level. Look for a supplement that can:

  • Accelerate metabolism
  • Increase mobilization of adipose tissue
  • Combat hunger
  • Decrease muscle breakdown
  • Improve lean body mass

Taking Fat Burners for Better Results

Next month, we’ll dive into the ingredients in fat burners and the benefits of each. In the meantime, come see the staff at Nutrition Nation — we will get you started.


The Effects of Creatine on Muscle Performance

The Effects of Creatine on Muscle Performance

Creatine is the number-one supplement for improving performance in the gym and is one of the least expensive, most effective, and safest supplements you can take.

It has many health benefits like protecting against neurologic disease, combating high blood sugar and fatty liver disease, and if you want to increase muscle mass, strength, and exercise performance, creatine is the way to go.

What Is Creatine?

Creatine is a substance that is found naturally in muscle cells (about 95% of your body’s creatine is stored in muscles in the form of phosphocreatine). It helps your muscles produce energy during heavy lifting or high-intensity exercise.

When you supplement, your stores of phosphocreatine increase and helps your body produce more of a high-energy molecule called ATP. When you have more ATP, your body can perform better during exercise.

How Does It Work?

Creatine also helps you gain muscle in the following ways:

  • In high-intensity exercise, its primary role is to increase phosphocreatine. The additional stores can be used to produce more ATP, which is the key energy source for heavy lifting and high-intensity exercise.

  • Boosted workload: Enables more total work or volume in a single training session, which is a key factor in long-term muscle growth.

  • Improved cell signaling: Can increase satellite cell signaling, which aids muscle repair and new muscle growth.

  • Raised anabolic hormones: Studies note a rise in hormones, such as IGF-1, after taking creatine.

  • Increased cell hydration: Boosts water content within your muscle cells, which causes a cell volumization effect.

  • Reduced protein breakdown: May increase total muscle mass by reducing muscle breakdown.

  • Lower myostatin levels: Elevated levels of myostatin can slow or totally inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential.

Effects on Muscle Gain

Creatine is effective for both short- and long-term muscles. In one study on weightlifters, creatine increased muscle fiber growth 2–3 times more than training alone. Total body mass also doubled alongside one-rep max for bench press.

Effects on Strength and Exercise Performance

Creatine can also improve strength, power, and high-intensity exercise performance.

One study shows that adding creatine to a training program increased strength by 8%, weightlifting performance by 14%, and bench press one-rep max by up to 43%, compared to training alone.

In well-trained strength athletes, 28 days of supplementing increased bike-sprinting performance by 15% and bench-press performance by 6%.

These improvements are chiefly caused by your body’s increased capacity to produce ATP. ATP normally becomes depleted after 8–10 seconds of high-intensity activity, but with creatine supplements, you can maintain optimal performance for a few seconds longer.

Your Guide to Glucosamine

Your Guide to Glucosamine

Glucosamine is one of the most common supplements people take for sore joints. It’s popular among both heavy-lifting bodybuilders and aging populations.

Here’s what you need to know about this supplement:

What Is Glucosamine?

Glucosamine is an amino sugar that is a major component of the cartilage in your body and is the most commonly used supplement for joint health. It is often made of chitin, a substance in the shells of shellfish, but can also be derived from certain plants like seaweed, corn, and wheat.

How Is Glucosamine Taken?

Glucosamine supplements in powder or capsule form are usually taken daily at a dosage of 1500-2000 milligrams, which can be distributed into multiple doses throughout the day. It is also often sold in small ready-to-drink bottles. Capsules are the preferred method.

What Are The Benefits?

Studies have shown that a glucosamine supplement can help delay the progression of joint arthritis and pain associated with osteoarthritis. It also maintains the function of the joint.

Why Do I Need Glucosamine?

Glucosamine is used in the body as a lubricant or shock absorber. When supplementary glucosamine is taken, fibrotic articular tissues begin to heal, improving the potential diffusion of glucose and amino acids through joint capsules and membranes.

A lack of adequate glucosamine would result in joints feeling sorer after a hard workout, or your knees getting stiff after cardio. Over an extended period of time of continuous wear and tear, it’s possible to develop osteoarthritis.

The Types of Glucosamine Sources

As far supplementation goes, there are four possible sources of glucosamine: Glucosamine Hydrochloride, Glucosamine Hydroiodide, N-acetyl Glucosamine, and Glucosamine Sulphate. However, only the sulfate and hydrochloride (HCL) versions are recommended. These two glucosamines are actually identical in their effects, but the hydrochloride version is more cost-effective as it is a richer source of glucosamine. In fact, the percentage of pure glucosamine in these two common forms is 83% in the HCL version compared to 65% in the sulfate version.

After oral administration, glucosamine sulfate is split into glucosamine and a sulfate ion so the effects are identical and it doesn’t matter whether you take the HCL or sulfate version.


Glucosamine supplementation is proven to help joints and really should be a supplement for any athlete.

Glucosamine supplements have been utilized safely for decades. The results suggest there are general positive impacts on joint health and pain across a range of individuals of various ages, health, and training statuses.

Be sure to talk with your doctor about any potential interactions with medications.

Why Getting Your Supplements from Nutrition Nation is a Great Idea

Why Getting Your Supplements
from Nutrition Nation is a Great Idea

Supplements Online
Supplements from Nutrition Nation Proof

At Nutrition Nation, we pride ourselves on knowing our products inside and out. They’re supplements we take ourselves. We know they work. Our staff of fitness fanatics is always available to help you choose products based on your fitness goals. So why should you get your supplements from us?

Why You Shouldn’t Buy Supplements Online

Most people purchase their supplements online nowadays because of the ease of use. The problem with that is you never know what you’re going to get. Here’s what we’ve found out about online supplements:

  • Many are fake or counterfeit

  • Many may be contaminated with heavy metals, which can lead to adverse problems

  • FDA only test 1% of 65,000 dietary supplements that are on the market

  • Contain fillers

  • Low quality

  • No personal guidance

  • Doesn’t support the local economy

Choose Nutrition Nation

  1. We’re Experts – As mentioned, our staff uses our products. They know what they do and how to use them. With more than 20 years of experience in the health and fitness scene, we can offer recommendations and give advice, provide resources, and help you achieve your goals. We are passionate about fitness.

  2. Quality Products – We sell nothing but the best of the best. Our ingredients are pure and guaranteed to help you lose weight, gain muscle, or whatever your health and fitness goal is. Nutrition Nation has a specialized selection of supplements

  3. You’re Supporting Small Business – We are a local business. Not only are you supporting a small business, but the locals who work and thrive here.

Our experts are available to help you reach your fitness goals faster by offering supplements that really work.

What Our Customers are Saying

We also strive to provide our customers with the best knowledge and advice specifically customized to their unique needs. Our team is composed of fitness enthusiasts who are passionate about helping others look and feel their best.

“I’ve always had great service and you get to talk to people who have actually used the product.” Thomas Lambert

“These guys are super professional – if you want real results head here. These guys know the best for you and want it, too. I’m always calling these guys and asking for advice. I can’t exaggerate enough how much these guys want to do good for you doesn’t matter who you are their intentions are pure gold.” Tristan Vinson.

These are just a few reasons getting your supplements from Nutrition Nation is a great idea. Come by and have a chat with our representatives and experience the difference.

The Role Amino Acids Play in the Athletic Body

The Role Amino Acids Play in the Athletic Body

What are amino acids? What role do amino acids play in the body? How amino acids help with athletic performance?

If you’re looking for a way to up your workout, look into amino acids. Here’s what they are and how they can help your performance.

What are Amino Acids?

They are a group of 20 organic compounds known as the “building blocks” of proteins that make up most of the body. They are involved in several bodily functions, including growth and development, healing and repair, normal digestion, and providing energy for your body.

Amino acids are grouped into three categories – Essential, Nonessential, and Conditional – depending on where your body obtains it. Below are the descriptions and how they may be listed on nutrition labels.

Essential Amino Acids: Your body cannot produce essential amino acids. These must be obtained through food or supplementation. The essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Nonessential Amino Acids: Nonessential amino acids are those that your body naturally produces whether or not you eat food that contains them. The nonessential amino acids are alanine, asparagine, aspartic acid, and glutamic acid.

Conditional Amino Acids: These amino acids are produced only under specific circumstances, typically when your body is fighting off an illness or dealing with stress. The conditional amino acids are arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

Their Role

Amino acids play a role in almost every system throughout your body, including:

  • Growth of muscles, connective tissue, and skin

  • Maintaining muscle tone and tissue strength

  • Healing and repair

  • Normal digestion

  • Providing energy

  • Regulating moods by helping produce hormones

  • Producing neurotransmitters

  • Maintaining healthy skin, hair, and nails

Athletic Support

To help boost performance and maintain muscle and tissue strength, amino acid supplements are often recommended to active individuals and may help athletic performance in a variety of ways, such as:

  • Increasing tolerance to pain during exercise

  • Modifying the way the body perceives fatigue

  • Decreasing the duration of recovery from overtraining

  • Improving immune function

  • Supporting blood flow for improved endurance

  • Improving the development of lean muscle mass and overall strength

  • Providing anti-inflammatory and anti-oxidative effects to reduce damage to muscles

  • Enhancing how your body metabolizes fats during exercise

How Collagen Helps Your Body

How Collagen Helps Your Body

Taking a collagen supplement may have numerous health benefits, from relieving joint pain to improving skin health, along with many other benefits.

What is Collagen?

Collagen is the most abundant protein in your body and is the major component of connective tissues, including tendons, ligaments, skin, and muscles.

What Damages Collagen?

  • High sugar consumption

  • Smoking

  • Sunlight

  • Autoimmune disorders

  • Genetic changes

  • Aging


Benefits of Taking Collagen Supplements

Can improve skin health

Collagen plays a role in strengthening skin and may assist its elasticity and hydration. Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

Helps relieve joint pain

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints. Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall.

Scientists have theorized that supplementary collagen may accumulate in cartilage and stimulate your tissues to make collagen. This may lead to lower inflammation, better support of your joints, and reduced pain.

Could prevent bone loss

Your bones are made mostly of collagen, which gives them structure and helps keep them strong. Just as the collagen in your body deteriorates as you age, so does bone mass.

Consuming collagen supplements may help reduce the risk of bone disorders and have the potential to help increase bone mineral density.

Could boost muscle mass

A small percentage of muscle tissue is composed of collagen, but this protein is necessary to keep your muscles strong and functioning properly. Research has shown that consuming collagen supplements can increase muscle growth and strength in people with age-related muscle mass loss.

Promotes heart health

Researchers have theorized that taking collagen supplements may help reduce the risk of heart-related conditions. Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile.

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