Nuts not only taste great, they’re super healthy. If you look at all of the research on nut consumption and health, each 28 g per day increase in daily nut intake is associated with a 29 % decrease in risk of getting coronary heart disease, a 21 % reduction in cardiovascular disease risk, a 15 % drop in cancer risk, and a 22 % lower likelihood of dying from any cause.
Carefully controlled studies have also consistently reported that eating tree nuts (including the ones in our products) has numerous positive effects on key aspects of cardiometabolic health, including blood sugar control, blood lipids, and inflammation. It’s therefore intuitive that consuming nuts can help support brain function, for measures of cardiometabolic health such as oxidative stress and blood sugar reulation are important determinants of cognitive function.
Next, we decided to turn nuts into nut butter for good reasons. Grinding the nuts into butter is a form of predigestion that reduces how much you need to chew the product, making nut butter more practical when you eat on the go. When nuts are ground into nut butter, more of their energy becomes available to your body - while the metabolisable energy of whole nuts such as almonds is substantially lower than the energy content on the nutrition label, the metabolisable energy of nut butters is very similar to the energy content listed on the nutrition label. The reason for the difference is that grinding the nuts increases the proportion of small particles in the food matrix, increasing how accessible lipids in the nuts are to your body. Our experience is that people therefore find nut butter much easier to consume and digest than whole nuts.
Finally, since different nuts have unique nutritional benefits, we chose to include multiple nuts in each of our flavours.
There are two main reasons for this:
1) Our bodies thrive on different ingredients at different times of day.
Sometimes you might want something to get you going – this is often the case soon after waking in the morning. At such times, Energise and Energise & Rebuild are ideal. These versions contain caffeine and so are perfect either in the first half of your waking day or if you need to overcome sleepiness, for example when driving, working nights, or participating in multi-day events.
Later in the day, we generally need to start to unwind though. Calm and Calm & Rebuild are perfect at these times. The reason is that these products contain KSM-66 Ashwagandha®, which is proven to reduce stress and improve sleep quality.
Finally, Rebuild can be used at any time of day.
2) Different versions of Long Range Fuel account for people with different diet preferences.
For a deep dive into the science of caffeine, read this blog. Here are the highlights:
- Caffeine is structurally very similar to adenosine, a sleep-promoting chemical. The longer you’ve been awake, the more adenosine accumulates in your brain, and the sleepier you therefore feel. By blocking the interaction of adenosine with its receptors, caffeine alleviates sleepiness. Caffeine has other effects on brain function too, and smart use of caffeine improves attention, reaction time and performance in goal-directed tasks, especially after poor sleep.
- Caffeine is probably the best-studied exercise performance enhancing substance there is. Caffeine improves performance in practically all forms of exercise, including endurance, muscle strength, muscle strength endurance and muscle power.
While some nutrition and supplement companies are currently hopping on an anti-caffeine bandwagon, rigorous research clearly shows that a reasonable dose of caffeine at the right time helps you be at your best. And that’s what we’re all about at Resilient Nutrition.
We fleshed out the science of L-theanine for you in this blog. Here are the key points:
- L-theanine is the most abundant amino acid in tea. As it’s structurally similar to L-glutamine and L-glutamate, L-theanine might reduce glutamine uptake by neurons, reducing synthesis of glutamate, the most abundant excitatory neurotransmitter in your brain. L-theanine also seems to affect γ-aminobutyric acid, serotonin, dopamine, and noradrenaline signaling. Together, these effects might underlie how L-theanine intake consistently reduces stress and anxiety responses in people exposed to challenging conditions.
KSM-66 is a standardised full-spectrum root extract of a herb that has been used in Ayurvedic medicine to treat a range of ailments for over 3,000 years. Ashwagandha is a so-called adaptogen, meaning it increases general resistance to stress.
It’s thought that the main bioactive substances unique to Ashwagandha are withanolides, which are either steroidal lactones or their glycosides. The range of the withanolides in KSM-66 is usually between 5.3% and 5.9%.
Controlled clinical studies have shown that regular consumption of KSM-66 Ashwagandha® reduces feelings of stress and associated stress hormones. In fact, a recent systematic review of scientific research found that, of all the plants reviewed, only Ashwagandha consistently reduces morning levels of the stress hormone cortisol. Perhaps related to this stress-relieving effect, several groups of scientists have found that KSM-66 Ashwagandha® improves the sleep quality of people with insomnia. This sleep-enhancing effect could contribute to lifting mood in people who are down, and improved cognition in adults with mild cognitive impairment.
Regarding exercise, Ashwagandha also boosts cardiorespiratory fitness, and accelerates how quickly men gain muscle and strength during resistance training. Interestingly, it’s plausible that some of the latter could relate to muscle-building hormones, for another systematic review found that only fenugreek seed and Ashwagandha raise testosterone in men.
Whey protein isolate
Whey protein isolate is an easily digested dairy protein with an excellent amino acid profile. These two attributes make whey protein about the highest quality protein these is, which is currently best quantified using the Digestible Indispensable Amino Acid score. Importantly, despite the current trend of using plant proteins in products, the higher quality of animal proteins such as whey makes animal proteins better at supporting the regeneration of muscle tissue.
Controlled studies have shown that whey protein is particularly effective at stimulating muscle growth, so it’s no surprise that people who consume whey protein during exercise training tend to gain muscle and strength faster and lose more fat than those who don’t.
L-leucine is an amino acid that is unique in that, when enough of it is consumed, it can independently trigger the synthesis of new proteins in muscle by stimulating a signalling pathway named mTOR. This means that adding small amounts of leucine to protein makes the protein more anabolic in skeletal muscle. So, by spiking our products with leucine, we raise the leucine content above the threshold amount of leucine needed to maximise skeletal muscle protein synthesis. And, as is true of whey protein, adding leucine to foods can keep hunger at bay too.