ProLine Sports, Nutrition Blog

Love the Pain. Slap on PAINCAKES

PAINCAKES™ adhere and mold to skin for a hands-free cold therapy experience, revolutionizing the way cold therapy is applied to post-workout aches, pains. Patented Stick & Stay Technology™ delivers targeted relief from post-workout soreness. 

Cryotherapy is used by physical therapists, occupational therapists, hand therapists, athletic trainers, other rehabilitation professionals, as well as patients at home to reduce swelling and relieve pain without medication. When injuries occur, swelling sometimes follows. One of the best ways to both prevent swelling from happening and stop swelling already occurring is by the application of cold to the site of the injury. The use of cold material causes the blood vessels to constrict, allowing less blood to escape, and thus lessening the effect of swelling. Instead of using plastic bags full of ice water, consider the benefits of a high quality cold pack. The cold packs don't leak, they don't sweat, and they are usable over and over. Also, they apply an even level of cold without the discomfort that comes from ice cubes. PAINCAKES are both more comfortable and more effective at swelling prevention and treatment than traditional methods. Whenever pain and inflammation strikes, be sure to have your PAINCAKE ready to help control the pain and take the swelling away.  #PAINCAKES

Re-usable PAINCAKES are an effective cold therapy tool. Pliable and soft, and available in various colors, cold packs are durable and economic.  PAINCAKES™ is the world's first, patented, cold therapy pack that STICKS and has been featured in an exclusive limited-time Zulily event. PAINCAKES are reusable cold packs that stick and stay anywhere on the body. Available from ProLine Sports Nutrition and ships for free.

The Top 10 Supplements to Help You Get Through Winter

No matter how healthy you are or how strong your body, the winter months can take their toll. Viruses linger in the air, ready to pounce on even the strongest athlete. This can leave you feeling too drained and sick to keep up your regular workout routine. But there is a way to remain healthy all winter long! All you need is the right supplements. 

Must-Have Supplements for Winter

You can keep your body strong and ward off any bugs making the rounds by incorporating supplements into your winter diet. Here's a list of 10 supplements that can keep  you going strong this winter: 

1. Vitamin D. This prohormone helps to regulate every system in the body. Unfortunately, most of us fail to get enough naturally, so using a supplement is a must to keeping your entire body working in sync.
2. Rhodiola Roseo. Taking 300-700 mg every morning can help lower your stress levels and keep your body from succumbing to illness.  
3. Reishi. Taking just 3 mg per day has been shown to decrease illness in athletes by as much as 20 percent. This is a wonderful immune boosting supplement since it works to trick the immune system into thinking you are getting sick when you aren’t, which heightens the immune system and makes it more alert to invaders that could make you sick.
4. Andrographis Paniculata. A potent immune boosting herb, it has been shown to wipe out a cold within a day or two. By boosting the immune system’s white blood cells, it offers added protection against wintertime bugs.
5. Melatonin. Changes in daylight can affect your sleep, which can affect the way you feel. Taking 3 mg about a half hour before bed can help induce a calm sleep that will make you feel fresh and energized in the morning.
   
6. Lemon Balm. The more stressed you are, the more likely you are to get sick. Lemon Balm is a  great calming supplement, used to ease irritability, stress and agitation caused by holiday stresses and winter mood fluctuations.
7. L-Tyrosine. A great energy booster, this basic supplement helps stop the depletion of energy hormones like dopamine and adrenaline, which you need to keep your workouts strong despite the cold weather and the effects it may have on how you feel.
8. Theanine. Taking 100-200 mg of theanine every day can help sharpen your focus and help you keep up with your normal workout routines despite changes winter brings.
9. ZMA. Used to help repair and build new muscles while you sleep, ZMA is jam packed with zinc, magnesium and aspartate, which are all known for their cell rebuilding properties.
10. Vitamin C. Known for its immune boosting properties, Vitamin C is a must-have supplement to ward off wintertime sniffles.

Stock Up on Supplements 

Warding off cold weather viruses isn’t always easy. Even the healthiest athletes can succumb to the common cold or flu. Keeping your immune system strong enough to fight off attacks from these bugs requires adding a few extra supplements to your daily health routine. Depending on your lifestyle and risk factors, using a few of the ones listed above can help you avoid winter health problems and keep your workout routine on track despite any flu epidemics you may face at home, or at work.  

To find the absolute best supplements for the serious athlete, turn to ProLine Sports Nutrition, the leader in athletic supplements for the serious endurance athlete. We've got everything you need to stay healthy this winter. Swing by the store or shop online today! 

Who Can Benefit from the Sportlegs Supplement?

When it comes to exercise supplements, you have hundreds of products to choose from to solve each specific performance problem. Making it even more difficult is the fact that some companies only advertise their supplements work for certain types of athletes. Looking for a product that boosts your endurance performance regardless of whether you're running a marathon, cycling 100 miles in one go, or climbing a cliff side this week? Sportlegs is just what you need to control the burn in your legs during those most challenging moments.

Lactate Isn't the Enemy

Most athletes are well aware of lactic acid. This is a by-product of the breakdown of glucose, which your muscles use for fuel during intense activity. It's not the lactic acid itself that causes your muscles to burn painfully, but rather that it gets built up because the body can't flush it out as quickly. You do need some amount of lactic acid in your muscles to perform. Managing the amount of acid produced allows you to perform while reducing the discomfort you feel during training or a race. Sportlegs adds lactate to your blood stream to tell your body to wait longer before triggering a major flush of lactic acid.

Who Needs Sportlegs?

Since this supplement reduces pain caused by lactic acid buildup, any athlete that uses their legs can benefit from taking a few tablets an hour before an event begins. Some of the sports in which athletes can most benefit from Sportlegs include:

• Cycling
• Running
• Swimming, both racing and synchronized
• Hiking
• Climbing and rappelling
• Decathlons and triathlons
• Hockey and figure skating
• Rollerblading
• Speed walking
• Soccer
• Football
• Weightlifting
• Mixed martial arts and other competitive fighting formats
• Baseball
• Basketball

Uses for Sportlegs Outside of Athletics

While this supplement was obviously designed for both hobby and professional athletes, it also helps anyone who uses their legs on a daily basis for work. For example, linemen who climb dozens of power poles and towers a day will feel a lot less exhausted at the end of the day if they take Sportlegs in the morning. Even retail employees should keep a bottle on hand for those Black Friday sales and inventory overhauls that leave them walking dozens of miles a day around the store. Any kind of exercise can trigger soreness and burning due to lactic acid buildup, so you don't need to be a marathon runner to appreciate the effects of this safe supplement. If you have restless legs syndrome, you may also find Sportlegs a helpful way to reduce the cramping and sensations keeping you awake at night. It's well worth a try, especially when other treatments are failing to work or lose effectiveness over time.

Ready to give Sportlegs a try? We've got it here at ProLine Sports Nutrition. Whether you want to visit our store in person or prefer to shop online, we can supply you with all the performance supplements you need.

Steps to Help You Achieve Endurance Athlete Status

When you watch an NBA game, you might be amazed that the best athletes can compete for 30 to 40 minutes a night and still be at the top of their games. Basketball players run the equivalent of two miles per game, while soccer players might run three or four times that distance. Other endurance athletes, like cyclists or marathon runners, have to train just as hard to keep themselves in good enough shape to be able to conquer huge distances. What are the secrets to their success?

Go from Small to Big

A factor for endurance workouts in the corner of even the worst couch potatoes is that no endurance athletes go the full distance in their training. In fact, quite the opposite — training occurs gradually and builds up to one big push. The body performs better when it gradually builds up to an effort, rather than trying to re-create that effort over time. As such, any athlete (pro or amateur) who wants to improve their endurance should start small and then push themselves on only one training day per week. For example, start marathon training by running a mile on Monday, two miles on Tuesday, one mile on Wednesday, two miles on Thursday, and five miles on Friday. Monitor your progress and pace using a tracker like a Garmin to make sure you're going far enough but not pushing yourself too far.

Stretch it Out

One of the fiercest debates in the fitness industry these days involves the role and importance of stretching. Go to any basketball or hockey game and you'll be certain to see athletes stretching before they subject themselves to 60 minutes of the most intense workout in the world. Some experts, however, believe that stretching after a workout is more beneficial than stretching before. Whether you prefer to do it before or after, take the time to flex your muscles, extend your joints, and get each muscle working. Muscles that cannot extend fully run the risk of cramping, tearing and fatiguing over the course of a long-distance game or workout.  

Make Time for Recovery

Sometimes the most important part of a workout is what happens as soon as you step off the treadmill or bike. Lifting even the heaviest weight means nothing if you are not able to properly recover from a workout, increase the blood flow through your body and get the necessary nutrients for muscle growth. Supplements go a long way toward managing the recovery from an endurance workout because they replace the minerals and vitamins that you sweat out. They can alleviate the buildup of lactic acid that creates soreness after long workouts, too.

Want to be able to push yourself to new limits? Check out the products that ProLine has available to athletes to help prepare, perform and recover from the most intense workouts.

Reasons Why Fall is the Best Season for Running

We love running in the fall, and for good reason! Here are the top ways that running in the fall is better for your body and your life than any other season.

The Temperature is Just Right

Let's be honest, summer is too hot and, in many locations, too humid for a run. The last thing you want to worry about on a good run is sweating too much, or needing to drink more water every few minutes. But as the fall season starts, the temperatures drop and humidity often decreases. This makes running far more pleasant! In fact, it can be quite refreshing under the right conditions. Winter conditions are often too rainy or cold, summer months are filled with heat, but fall is just right. During crisp fall days, you can run often and freely, and hydration becomes a lot easier to manage. It's no wonder that so many runners improve their distance and times during the fall.

People Aren't Obsessed with Summer Bodies Anymore

Fall allows you to run without worrying about the social aspects of it. In summer, people run to get fit, they run to look good, they run with friends and they run on dates — it's a fad. By the time autumn swings around, all the extra runners and social pressure have faded. You can focus on running for enjoyment and your own personal goals, instead of making it a social event. The friends that stick with you through the fall, those are the running pals that take it as seriously as you do, and they aren't likely to be fair-weather fitness friends. On the contrary, they are often endurance athletes that can encourage you to be your best! Plus, the streets are simply a lot less crowded with runners, and that's great.

You Can Build Good Habits for the Holidays

Everyone knows the holidays are challenging for runners. The commitments and busy schedules combine with the rainy weather and the huge increase in calories, and it's all too easy to let running get lost in the mix. One of the best defenses is to have a strong running and diet habit that persists throughout the year, including the right supplements. Running just works better in the winter if you are dedicated to making time for it in the fall. Fall is an excellent time to reinforce your good habits for the upcoming holidays and make sure you don't fall behind or gain too much weight

The Races Are Much More Fun

There are a lot of summer races, from Fourth of July parade races to beer runs, but … well, they aren't always as fun as the races you find in the fall. Summer races tend to be crammed with other people, no one really knows what they are doing, and there are a limited number of ideas. Fall races tend to be better organized, filled with more fun themes, and focused more on a limited number of people who love creative races. This only gets more true the closer you get to Halloween and Thanksgiving!

You Probably Have More Free Time

Summer is a busy time! If you are going off on the weekends or making longer vacation plans, you are probably managing your kids or hanging out with friends. It's more difficult to find time for solo pursuits like running. But in fall, all of that changes. Your schedule clears up, the number of events fall and, of course, the kids head back to school. As a result, scheduling your run is easier than ever before.

If you need some extra fuel for your fall run, make sure you visit ProLine Sports Nutrition. We have all the supplements you need to get the most out of your workouts. 

Prevent Leg Cramps While Exercising in the Summer Heat

Did you know that leg cramps become far more likely in the summer nights than during other seasons? Scientists aren't sure why – it may have to do with changes in diet, heat or exercise levels during the summer. If you've been struggling with this problem, consider making these small changes to your routine that can make a big difference!

Focus on Good Nutrition

Diet and leg cramps have an interesting relationship. There aren't any foods that are known to cause leg cramps, but cramps, in general, are often connected with low levels of potassium and magnesium. These are very important elements that our bodies need to properly control muscle movement and send nerve signals. Many people receive enough potassium and magnesium through their daily diets, especially if they eat fortified cereals. Potassium is relatively easy to come by thanks to bananas and smoothies. If you fear you may be missing out on magnesium, try adding supplements, nuts and quinoa to your diet. 

Drink Lots of Water

Dehydration creates problems throughout the human body. If muscles cannot get enough water, they develop several problems, including low energy levels and an inhibited ability to remove natural cell waste. Ultimately, dehydration is often responsible for cramps. One of the best preventative measures you can take is to simply drink a couple glasses of water before bed. Sure, you may have to get up in the middle of the night for a quick trip to the bathroom, but you won't have to worry about painful cramps.

Move Around

Suppose your leg cramps have already started, what do you do now? Instead of trying to fall back to sleep (although it may be tempting), get up and walk around. Movement is good for cramps — it helps your muscles move into a healthier state more quickly. Use your time walking around to try out some of our other remedies, like drinking some water. See if you can get your cramps to subside with a little bit of activity. Ultimately, it will do you more good than lying in bed feeling miserable.

Change Your Posture

This advice is good at all times of the day and night. If you are consistently getting leg cramps and nothing else has changed, you may be struggling with poor posture or circulation during the day. Remember to regularly get up from your chair if you have an office job, and sit properly at all times. At night, experiment with different sleeping postures to see if they can help you out. Placing a pillow between the knees is helpful for many people and may affect your cramps as well!

Soak It Up

If you feel a leg cramp coming on before bed, think about a quick bath to soak your leg and relax the muscle. You can even add some Epson salts for an added boost of therapeutic accuracy. This can help stop those cramps before they even become a problem!

If you have more specific questions about nutrition and how it can affect your daily life, visit ProLine Sports Nutrition. We can walk you through some basics of nutrition and help you find the right supplements for your goals. 

How Can I Relieve Joint Pain Following an Injury?

Athletes of all kinds push themselves to the limit and find themselves stuck on bed rest due to joint pain or injury. From "overuse" injuries like tennis elbow to acute fractures and ligament tears, joint injuries stop hobbyists and professional endurance athletes alike from reaching their goals. While it's true that you can't rush the healing and resting process, there are things you can do to make sure your joint pain goes away as soon as possible without compromising your health or the strength of the joint. Work these four techniques into your recovery and you'll be back at your favorite activity in no time.

Immediate Care

How you react to the joint injury or arrival of pain in the first hours affects the entire recovery time. For example, using a cold pack on a sudden sprain or strain can bring down swelling and reduce pain within 20 minutes. Waiting weeks to see a sports injury specialist about a traumatic injury only further complicates the damage, making it harder to heal and prolonging your recovery. Even if you fear the need for surgery or something similar, it's better to address the injury immediately rather than allowing partial scar tissue to form while you're still in pain.

Physical Therapy

Once the worst of the injury has healed, going in for routine physical therapy appointments is one of the best ways to prevent muscle atrophy and conditioning loss. This is essential for endurance athletes, but it's useful for anyone spending time in a cast or sling. The physical therapist will also teach you the limits of your joints and how to adjust your posture, movements or stances during activities to prevent a re-injury. If the injury has a permanent effect on your performance, the therapist will help you find ways to work around the limitation without putting stress on the joints.

Rest

Nothing compares to the restorative power of rest. For a serious joint injury, this may mean spending weeks in bed to immobilize the joint or at least wearing a restrictive sling that makes it hard to get dressed or prepare food. Getting help from a family member or hiring a caretaker can help you to stick to your doctor's recommendations for rest, speeding up recovery.

Supplements and Dietary Improvements

Sometimes joints give out in the middle of race or game because they're not being supported with the right nutrients, minerals and compounds. Taking an inventory of your diet can help you pinpoint what's missing. For example, a lack of Vitamin D3, Calcium, Omega 3s or Selenium can all lead to weak or painful joints. Blood work will confirm your suspicions and allow you to pick the perfect supplements for restoring your health. Of course, many supplements and vitamins are best absorbed when you have specific combinations or dietary additions like healthy fats. If you're not sure where to start with supplements, visit us at ProLine Sports Nutrition!

The 2016 Chicago Marathon: How to Prep the Smart Way

Do you have your eye on the 2016 Chicago Marathon? It's a fun event, especially if you do it with friends, but you need to prepare carefully. We've got just the ideas to help you get started and stay prepared for the big day!

Choose Your Gear Carefully

It's going to be busy out there: Restrict yourself to one easy-to-carry bag — a day pack that you can strap to your back is often one of the best choices, or a gym bag that you can entrust to friends who will be at a certain point along the route. While there are some free supplies, it's best to stock up with everything that you need — that includes water and food, of course, but also a couple changes of clothes (you never know when you might need them), basic first aid materials, important medications, etc. Pack it together and get ready to go!

Check Out Registration Requirements

The Expo center usually has space devoted to the marathon where you can pick up important items like your race number and so on. Schedule some time to go here first and maybe some extra time to check out the many booths and other attractions there.

Eat and Drink Regularly

As you can probably guess, we don't mean "three times a day" here. Your body needs consistent, regular access to nutrition and water to fuel up for the marathon. The day of the event, eat regular, high-energy snacks made for running and avoid getting even a little bit dehydrated.

Save Your Energy for the Back Half

The Chicago marathon is infamous for being very, very easy for the first half. The streets are even, there's a lot of energy in the air and it's really easy to start sprinting. However, it's this first half where you have to be particularly careful to take it slower and conserve your energy because the last half is significantly more challenging. Store up your enthusiasm and remember one of the most important rules of marathons: Pace yourself.

Run With Friends Ahead of the Race 

There are a couple reasons to do this. First, friends are a great encouragement and getting healthier together is an awesome goal. Second, the Chicago marathon tends to be pretty crowded, and you need the experience of running with other people to avoid accidents, tripping and other issues that may crop up if you only run solo.

Read a Guide on What to Expect

There are many different guides for runners and spectators on the route, telling you what the race passes by and what to expect. Review these beforehand so you know what you're getting into and where to go if there's ever a problem. Keep a guide map handy on your person if you've never traveled this route before.

Join a Training Program

There are plenty of training program options for getting ready for the Chicago marathon! Take advantage of some of them to help train with others and get a reliable schedule for your performance. This is often more effective than training on your own.

If you want to prepare like a professional, take a look at some of the products offered by ProLine Sports Nutrition and how they can help runners when they need energy the most.

5 of the Best Supplements for Joint Pain

Endurance athletes, and active individuals in general, are particularly hard on their joints. Many marathon runners, triathlon winners and dedicated bike riders find themselves with achy, swelling joints at a younger age than their less active counterparts. Taking the right herbal and dietary supplements could reduce your joint pain, whether it's from exercise fatigue or a long-term condition like arthritis. Try a few of these five options with the guidance of a sports nutrition expert and your doctor's approval.

Ginger

Need a mild but effective pain reliever so you can stop taking over the counter NSAIDs that can hurt your kidneys, liver and stomach? Look for ginger extract. It's shown some effectiveness as a pain reliever you can take either on a daily basis or after you notice tenderness. It also has demonstrated the ability to reduce joint stiffness in the morning, making it helpful for both active and retired athletes.

MSM

Methylsulfonylmethane, commonly known as MSM, is a powerful joint supplement with proven benefits but an unknown history of medication interactions. Taking a daily dose for 12 weeks can reduce both pain and tightness in joints regardless of the cause. However, you may find that the treatment interferes with medications you take for other health problems. Talk to your doctor before adding MSM to your daily routine and be prepared to document your own side effects. Most patients in the three completed studies reported few to no side effects.

Turmeric

Ayurvedic doctors have recommended turmeric as a supplement to patients for thousands of years, and modern medicine backs up some of the claims about this herb. The colorful root powder has been proven to reduce pain and swelling in clinical trials, in addition to reducing the body's inflammatory response to common allergens. Plan to stop taking your turmeric supplement before having any surgery performed, though, since it also acts as a mild blood thinner. While blood thinning can be a great treatment for people with heart disease or even just endurance athletes looking for an edge, it increases your bleeding during surgery. Notify the surgeon if you're not able to give yourself a few days to get the turmeric out of your system so the surgery team can plan around it.

Glucosamine

One of the most tested and widely recommended supplements for joint pain is glucosamine. Your body is supposed to produce this compound naturally to rebuild your joints as they're damaged, but your supply of it diminishes as you get older. Taking a daily dose of it now can prevent joint deterioration, but it also works when you already have arthritis.

Stinging Nettle

Finally, don't forget about the humble stinging nettle. The same compounds that are so irritating to your skin when you brush against its needles are quite soothing to joint pain and other forms of internal inflammation. It's often combined with other herbs like turmeric to make a broad spectrum joint supplement, or it can be taken separately.

Looking for more information? Visit us today at ProLine Sports Nutrition for customized recommendations on supplements. 

Staying Hydrated is Crucial to Your Health

Hydration is essential for everyone, but it is especially important for athletes. Hydration affects your muscle growth, recovery and weight loss, so dehydration can have a significant impact on an athlete's performance. 

One of the most important sports nutrition supplements your body craves is water. Your body requires water to flush out toxins, help you feel full, absorb nutrients and to perform many different metabolic processes, several of which have an effect on muscle repair and recovery. Summer is coming, so it is especially important to be aware of not only hydration, but the other essentials an athlete needs to maintain his or her overall general health.

Warning Signs of Dehydration

Whatever type of sport you participate in, staying hydrated is critical for your health. Without the appropriate amount of water, vitamins and supplements, you can become dehydrated. Dehydration can be extremely dangerous, even life-threatening if not caught and treated immediately. Some of the warning signs of dehydration include:

• Heat cramps, which is a common condition in extremely hot weather or when doing heavy physical activity. Symptoms of heat cramps may include fatigue, excessive sweating, thirst and cramps (usually in the arms, legs or stomach). Heat cramps can usually be treated quickly by drinking water or sports nutrition drinks and resting in a cool spot.
• Heat exhaustion, which occurs if you do not react to the symptoms of heat cramps. Symptoms of heat exhaustion include dizziness, headache, nausea and muscle cramps. It can usually be treated with cool beverages, taking a cool shower and getting into an air-conditioned area.
• Heat stroke occurs when your body temperature is 104 degrees Fahrenheit or higher. Your skin will feel dry and hot to the touch. However, if your heatstroke has been brought on by strenuous exercise, your skin will feel moist. You will also feel sick to your stomach, your breathing may become rapid and shallow, skin will turn red and you will experience a throbbing headache. In severe situations, you may hallucinate, have seizures and/or have difficulty speaking.

Add Minerals

Water is good, but it is also important to drink sports nutrition drinks that contain electrolytes, such as sodium and potassium. These minerals are absorbed quicker by your intestines than pure water, so it puts the water into the blood quicker. Be careful not to overdue the salts, though, because too much in the drink will cause your intestines to dilute intestinal contents before they can be absorbed. On days that are extremely hot and humid, consider rotating beverages — drink one sports nutrition beverage for every three glass of pure water.

Consume Protein

It is important to keep in mind that following any kind of exercise there will be cellular damage, which causes an increase in the breakdown of protein. The majority of disruption in the cellular process begins to be repaired as soon as the stressor is removed, so as soon as the activity stops, repair begins. Consuming endurance supplements and other sources of protein during exercise will help to speed up the recovery.

Don't Forget Your Vitamins

Next to water, vitamins are one of the most important things your body needs. Oxygen radicals, a byproduct of metabolism, causes some tissue damage during exercise. However, like the cellular process, the damage begins to repair itself when exercising stops. To increase the recovery rate, it is essential that you have sufficient amounts of vitamins C and E, which help minimize free radical buildup.

It is important to keep in mind that the longer you are training, the more water you should consume for your cells to keep up with demand. When competing in extreme temperatures or high altitudes, you will need extra hydration as well as an increase in protein and vitamins.

Please contact ProLine Sports Nutrition if you need more information about proper hydration or to visit us for quality vitamins and protein supplements from our vitamin and supplements store. Right now, when you spend $50 or more in Gatorade® products you will get a free Gatorade® sideline towel.