Written by: Olivia Buck (R&D Technologist, BSc (Hons) Food Science, University of Pretoria)

While many USN supplements are developed with active ingredients to provide specific physical performance benefits to help you reach your fitness goals, there are plenty of overall health benefits beyond the physical performance benefits of these ingredients. In today’s fast-paced life, people recognise the importance of wellness and focusing on a balanced, healthier lifestyle beyond being active and eating well.

Let’s dig in to see how some ingredients in our supplements can provide you with a 2-in-1 physical and overall health benefit:

Creatine

Physical: As the most researched supplement on the market, creatine is undoubtedly beneficial for maintaining and growing skeletal muscle mass, improving performance, and reducing recovery time when 5 g is consumed daily⁽¹⁾.

Total wellness: Creatine has been found to enhance brain processing speed which improves memory⁽¹⁾, intelligence test scores⁽²⁾, and overall cognitive health⁽³⁾.

USN has various creatine supplements suitable for different lifestyles and goals:

• Pure Creatine Monohydrate Powder
• 3-in-1 Creatine Monohydrate & Aminos
• Zero Sugar Creatine Hydrator
• Creatine Transport
• Creatine HCl
• Creatine X4

Magnesium

Physical: Magnesium supports energy metabolism, increases endurance, prevents cramping⁽⁴⁾ and reduces muscle soreness⁽⁵⁾.

Total wellness: Magnesium may improve sleep quality by helping to relax the nervous system⁽⁶⁾. It also regulates stress response which can alleviate stress and anxiety.  More sleep means more energy, productivity and improved mood⁽⁷⁾.

USN’s products containing creatine include:

• Cramp Block Tablets
• Cramp Block ISO Gel
• Pro Recover
• All9 Amino
• Zero Sugar Hydrator
• Zero Sugar Creatine Hydrator

Glutamine

Physical: It enhances protein synthesis to assist in muscle growth and cell repair and reduces muscle soreness⁽⁸⁾.

Total wellness: Research shows that glutamine may be beneficial to the gut microbiome, reducing gut inflammation and promoting overall gut microbiome balance. Good gut health is connected to the brain and is linked to the balance of neurotransmitters, which can reduce neuropsychiatric conditions, including depression⁽⁹⁾.

• Pure Glutamine Micronized Powder
• Pure Glutamine 9000
• Pure Glutamine Capsules
• Super Immune Powder
• Amino Energy
• B4 Burn Extreme Thermogenic Pre-Workout Sherbet
• BCAA Amino-Gro

Whey protein

Physical: It is generally well-known that whey protein powders in the form of isolates, concentrates and hydrolysates are extremely beneficial to muscle protein synthesis, growth and recovery ⁽¹⁰⁾.

Total wellness: Whey protein is highly satiating. This means it will keep you fuller for longer and delay the onset of hunger following consumption. Whey has been found to be even more satiating than other forms of protein, such as soy protein. Increased satiety has been linked to weight loss due to reduced calorie consumption. Furthermore, it takes more energy to metabolise protein, meaning the body uses more calories/kilojoules to digest protein, which can also assist in weight loss⁽¹¹⁾.

• BlueLab 100% Whey
• Hardcore Whey gH
• Isozero Whey
• Hydrotech Whey
• Diet Whey & Collagen

Taurine

Physical: Taurine is an amino acid that benefits energy production and reduces fatigue, enhancing exercise performance⁽¹²⁾.

Total wellness: Taurine has antioxidant properties, protecting the body from oxidative stress. The benefits include reducing cardiovascular disease, regulating blood pressure, and lowering cholesterol⁽¹²⁾.

• 3-in-1 Creatine Monohydrate & Aminos
• BCAA Energy Punch
• BCAA Power Punch
• Qhush RTDs
• Qhush Super Pump

References

(1) Antonio, J., Candow, D. & Forbes, S., 2021. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr, Volume 13.

(9) Deters, B. & Saleem, M., 2021. The role of glutamine in supporting gut health and neuropsychiatric factors. Food Science and Human Wellness, 10(2), pp. 149-154.

(8) Gleeson, M., 2008. Dosing and Efficacy of Glutamine Supplementation in Human Exercise and Sport Training. The Journal of Nutrition, 138(10), pp. 2045SS-2049S.

(3) McMorris, T. et al., 2007. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn, 14(5), pp. 517-528.

(7) Pickering, G. et al., 2020. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 28(12), p. 3672.

(2) Rae, C., Digney, A., McEwa, S. & Bate, T., 2003. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci., 270(1529), pp. 2147-2150.

(12) Santulli, G. et al., 2023. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients, 15(19), p. 4236.

(6) Schwalfenberg GK, G. S., 2017. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo), Volume 4179326.

(5) Tarsitano, M., Quinzi, F. & Folino, K., 2023. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of Translational Medicine volume, 22(629).

(11) Veldhorst, M. et al., 2009. Dose-dependent satiating effect of whey relative to casein or soy. Physiology & Behavior, 96(5-5), pp. 675-682.

(10) West, D. et al., 2017. hey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9(7), p. 735.

(4) Zhang, Y. et al., 2017. Can Magnesium Enhance Exercise Performance?. Nutrients, 28(9), pp. 946-949.