(Updated 16th November, 2024)
Be you an athlete or not, and regardless of age, being healthy and performing at your best requires a great deal of effort and dedication. Eating the right foods is one of the most important aspects of staying in top condition.
Special Announcement!
Introducing Gary's Super Smoothie Formula!
We have been listening and working hard behind the scenes. We are thrilled to announce that we now have our own Super Smoothie. It is a delicious blend of the amazing nutrients that about 80 percent of our people need more of daily, according to hair tissue mineral testing. Our super smoothie is made from the best ingredients we could find. By blending the smoothie and packaging it ourselves, here in New Zealand, we not only simplify things immensely for you, but also save you a lot of up-front money! Check it out by clicking on the image below.
Getting the most out of your daily Super Smoothie
Nutrition is very important for our health and performance. It can be hard to know what to eat to get the most benefit, especially when life is busy and we have little time to prepare nutritious food. In this article, we will look at how eating right can help us reach our best health, mental and physical performance. We will also give you tips on making a delicious, nutrient-dense super smoothie that will give you better health, energy, and resilience.
We will also describe some of the essential superfood nutrients to include in your super smoothie.
Finally, act now to get started on achieving peak health and performance!
Understanding nutrition for maximum health and performance
Good nutrition is vital for peak performance and health. It plays an important role in providing the body with the nutrients it needs to function optimally, as well as helping to prevent disease. The food we eat supplies both macronutrients such as carbohydrates, fats, and proteins, and micronutrients such as vitamins and minerals. Each of these play a part in maintaining our health and guaranteeing that our bodies perform at their best.
The different food groups each offer unique benefits to health. Carbohydrates provide energy for physical activity, while proteins are important for muscle growth and repair. Fats are essential for energy production, healthy cell membranes, hormone production, nutrient absorption, and satiety. Vitamins and minerals are also important for many bodily functions, including energy metabolism, immunity, and wound healing. Think of minerals as being the spark-plugs of life, as well as providing structure, as is the case with calcium. Then there are foods that are rich in antioxidants and other substances that protect and cleanse the body.
Understanding how these different nutritional food groups interact is key to optimising the diet for maximum health and performance. Eating a balanced diet full of nutrient-dense whole foods is recommended for optimal nutrition. Gary's Super Smoothies increase nutrient density without adding extra calories. They provide an easy, economical way to get more out of your diet while still enjoying delicious meals!
Ultimately, good nutrition is essential if we want to reach peak performance and disease resistance, and Gary's Super Smoothie is the convenient key to achieving these in life!
The benefits of eating healthy for peak performance
A nutrient-dense diet gives your body the fuel it needs to stay energised, active, and resilient throughout the day, and to recover overnight. It can also help maintain a healthy lean weight. Nutrient density and variety are important for reducing inflammation and risk of chronic disease. Eating healthy also helps to boost your immune system, making it easier to fight off illness and infection.
Mental clarity is another important benefit of a nutrient-dense diet. Most cases of cognitive decline with age are the consequence of malnutrition and medication side effects.
Finally, eating healthy as you age can help maintain a lean body weight while still providing vital nutrients for health and performance. This is important because as we age, our bodies get less efficient at breaking down food and controlling hormones like insulin become less effective. Our total energy needs go down, but our nutritional needs may stay the same or be even higher than when we were younger.
Most of what we consider to be the inevitable decrements of ageing, are, in fact, controllable nutrition and lifestyle factors. Bear this in mind going forward!
The key basics for your healthy diet and eating
Keep it simple:
Have two generous, nutrient-dense meals per day, such as a Super Smoothie in the morning, then the main meal later in the day.
Prepare your meals from fresh raw ingredients — become a Master Chef!
No snacking between meals, unless you are very active.
Don't eat if you are not hungry.
Keep carbohydrates and sugar very low.
Be on the high side with quality, organic proteins from a wide variety of sources, including plant and animal.
Be on the high side with fresh quality fats and oils from a wide variety of sources, including plant and free-range animal.
Party food and fast food are occasional treats — not staple foods, especially when it comes to children.
Is Breakfast the most important meal of the day?
Breakfast is not the most important meal of the day — For most people, the most important meal should be lunchtime! It is better for your health to fast for a few hours each morning — burn a little fat each morning. Then, you should break the fast with Gary's Super Smoothie and other foods, like eggs gently fried in coconut oil — food that is high in nutrients at or near mid-day. After that, you should eat a smaller meal at the end of the day.
The Super Smoothie is delicious as well as being nutritious. You do not have to sacrifice taste for health benefits either — try experimenting with different flavours and ingredients until you find something that works for you! There is no one-size-fits-all approach when it comes to nutrition, so take some time to figure out what works best for you.
Creating a Super Smoothie to super-boost your nutrition
Gary's Super Smoothie is a great way to get that extra supply of nutrients without adding extra calories or compromising on taste.
Using the scoop included in the package, start with one generous scoop of Gary's Super Smoothie. This will form the bulk of your super smoothie and provide you with the energy and vitality you need to power through your day. My preferred base ingredients include full cream (silvertop) preferably organic A-2 milk, coconut cream, yoghurt, and even fresh vegetable juice — alone or mixed.
Tip: If it turns out to be too thick and rich for you, dilute the smoothie with extra milk, coconut cream, coconut waterwater, or a little water.
Tip: Make your own yoghurt from full-cream milk. Yoghurt is pre-digested milk, making it easier for you to digest.
Once you have your base ingredient, add in some nutrient-dense berries, fruits, and vegetables. These can be fresh or frozen — whatever suits your budget (Freeze-dried NZ blackcurrant powder is an amazing super food that is already in Gary's Super Smoothie). I add a banana, and a dash of flax or olive oil, and a spoon of coconut oil — or a little of all of these wonderful oils.
You may add a fresh raw egg, but make it every second or third smoothie.
Read this article about how to safely consume raw eggs for your smoothie:
Some popular options include spinach, kale, blueberries, strawberries, bananas, avocado, and mangoes. However, go easy on raw spinach and kale because too much of these oxalate-containing leafy vegetables may have a negative effect on your thyroid:
Pregnant and Breast-feeding women - take note:
Just one thing: when we mix all of the ingredients found in this special super smoothie with foods that are nutrient-dense, they all work together. This means you do not need as much of each ingredient to get the most out of them. This is because they work as a team to have you running at your absolute peak of health and performance.
Because you use less per smoothie, it works out as good value since the mixture will give you and the family several weeks of delicious and nutritious meals.
So, what are you waiting for? Begin your journey to excellent health now!
Just Two Final Things:
My Super Smoothie recipe is formulated to be functional, rather than for taste. If it is too bland for you, then add your own flavouring, such as cocoa or cacao, or vanilla, or some extra berries. It already has blackcurrant in i but you can always add more. I quite like blending in a few spoons of desiccated coconut into some of my smoothies — yummy!
My smoothie has beta alanine in it, so you might feel a little tingly or pins and needles on parts of your body, like your cheeks, several minutes to half an hour after drinking it. This is normal and will pass within half an hour at the most. The way to look at it is this is reassurance that these amazing nutrients are getting into your circulation and working their magic!
An explanation of the superfood nutrients to include in your super smoothie
In this final section, using AI, to summarise the information, I outline the benefits of some of the essential superfood nutrients found in Gary's Super Smoothie. Whether you are an athlete looking for peak performance, or someone trying to maintain good health as they age, these nutrients can help you achieve your goals.
Whey Protein
Whey protein is a high-quality protein derived from milk during the cheese-making process. It is known for its excellent amino acid profile and bioavailability. Here are some of the health benefits associated with whey protein consumption:
Muscle Growth and Repair: Whey protein is rich in essential amino acids, particularly leucine, which plays a crucial role in stimulating muscle protein synthesis. It is a popular choice for athletes and individuals looking to build and repair muscle tissue, making it an ideal post-workout protein source.
Weight Management: Protein, including whey protein, can help increase feelings of fullness and reduce overall calorie intake. This can be beneficial for weight management by promoting satiety and reducing snacking between meals.
Lowering Blood Pressure: Some studies suggest that whey protein may have a modest blood pressure-lowering effect. This could be attributed to bioactive peptides found in whey, which can help relax blood vessels and improve blood flow.
Improved Blood Sugar Control: Whey protein may aid in stabilising blood sugar levels, particularly when consumed alongside carbohydrate-rich meals. It can help reduce the post-meal rise in blood glucose and improve insulin sensitivity.
Antioxidant Properties: Whey protein contains peptides with antioxidant properties that can help protect cells from oxidative damage and reduce the risk of chronic diseases associated with oxidative stress.
Support for Immune Function: Whey protein contains immunoglobulins and lactoferrin, which have immune-boosting properties. Regular consumption of whey protein may help enhance the body's defence against infections.
Reduced Hunger and Appetite: Protein, in general, has been shown to reduce appetite and food cravings. Whey protein, due to its high protein content, can help control hunger and promote weight loss when incorporated into a calorie-controlled diet.
Lean Body Mass Preservation During Weight Loss: When individuals are in a calorie deficit for weight loss, maintaining lean body mass is crucial. Whey protein can help preserve lean muscle mass while promoting fat loss.
Wound Healing: Some studies have suggested that whey protein may aid in wound healing by promoting tissue repair and collagen synthesis.
Positive Effects on Cholesterol Levels: Whey protein may help reduce LDL ("bad") cholesterol levels in some individuals, contributing to improved cardiovascular health.
Anti-Inflammatory Effects: Whey protein may have anti-inflammatory properties that can benefit individuals with chronic inflammatory conditions.
Collagen
Collagen is a structural protein that plays a crucial role in various aspects of human health, and it offers several potential benefits when consumed as a supplement. Here are some of the health benefits associated with collagen:
Skin Health: Collagen is a key component of the skin's structure. Supplementing with collagen may improve skin elasticity, hydration, and overall appearance. It can reduce the appearance of wrinkles and promote a more youthful complexion.
Joint Health: Collagen makes up a significant portion of joint cartilage and may help alleviate joint pain and stiffness. Collagen supplements can support joint health by reducing inflammation and promoting cartilage regeneration.
Bone Health: Collagen is present in bones and contributes to their strength and structure. Some research suggests that collagen supplementation may help increase bone density and reduce the risk of osteoporosis.
Gut Health: Collagen may support a healthy gut lining by promoting the growth of beneficial gut bacteria and preventing the permeability of the intestinal wall. This can benefit individuals with conditions like leaky gut syndrome and irritable bowel syndrome (IBS).
Hair and Nail Growth: Collagen supplements can enhance hair and nail health by providing the necessary amino acids and nutrients for growth and strength.
Muscle Mass: Collagen contains the amino acid glycine, which is important for muscle maintenance and growth. Collagen supplementation may support muscle mass and improve muscle function.
Heart Health: Collagen peptides may have a positive impact on heart health by promoting the elasticity of blood vessels and improving blood flow. This can contribute to lower blood pressure and reduced risk of heart disease.
Weight Management: Collagen protein is satiating, which means it can help reduce appetite and support weight management efforts by reducing calorie intake.
Wound Healing: Collagen is involved in the formation of new tissue during the wound-healing process. Collagen supplements may help accelerate wound healing and reduce the risk of scars.
Tendon and Ligament Health: Collagen is a vital component of tendons and ligaments. Supplementation may help reduce the risk of injuries and support recovery from exercise-related strains.
Liver Health: Glycine, an amino acid found in collagen, plays a role in liver detoxification processes. Collagen supplementation may support liver health and detoxification.
Nervous System Health: Some studies suggest that collagen supplements may have neuroprotective properties and support the health of the nervous system.
Taurine
Taurine is an amino-acid-like compound found in various tissues throughout the body, with high concentrations in the heart, brain, and skeletal muscles. It's often used as a dietary supplement and has been associated with several potential health benefits:
Cardiovascular Health: Taurine has been studied for its positive effects on heart health. It may help lower blood pressure and reduce the risk of cardiovascular diseases by improving blood vessel function and reducing oxidative stress.
Reduced Risk of Heart Disease: Taurine supplementation may contribute to a lower risk of heart disease by supporting healthy cholesterol levels, particularly reducing levels of LDL ("bad") cholesterol and triglycerides.
Improved Athletic Performance: Taurine can enhance exercise performance by reducing exercise-induced oxidative stress and muscle damage. It may also delay fatigue and improve endurance during physical activities.
Anti-Inflammatory Properties: Taurine has anti-inflammatory effects that can help reduce inflammation throughout the body. This may be beneficial for individuals with chronic inflammatory conditions.
Neurological Health: Taurine is involved in various neurological functions and has neuroprotective properties. It may support cognitive function, reduce the risk of neurodegenerative diseases, and improve mood.
Eye Health: Taurine is found in high concentrations in the retina, where it plays a role in protecting against oxidative damage. Some studies suggest that taurine supplementation may help reduce the risk of age-related macular degeneration (AMD) and other eye conditions.
Improved Insulin Sensitivity: Taurine may enhance insulin sensitivity and glucose regulation, benefiting individuals with type 2 diabetes or those at risk of developing the condition.
Liver Health: Taurine can support liver function by aiding in the detoxification of harmful substances and promoting the regeneration of liver tissue. It may be beneficial for individuals with liver diseases or those at risk of liver damage.
Reduced Muscle Soreness: Taurine supplementation has been shown to reduce muscle soreness and muscle damage following intense exercise, promoting quicker recovery.
Enhanced Sleep Quality: Some studies suggest that taurine may improve sleep quality by promoting relaxation and reducing the time it takes to fall asleep. It may also help regulate sleep patterns.
Antioxidant Properties: Taurine has antioxidant properties, which can help protect cells from oxidative stress and damage caused by free radicals.
Mood Regulation: Taurine is believed to have a calming effect on the central nervous system and may help reduce anxiety and stress. It may also support emotional well-being.
Creatine
Creatine is a naturally occurring compound found in small amounts in certain foods and synthesised by the body. It is a popular dietary supplement among athletes and individuals looking to enhance physical performance. Here are some of the health benefits associated with creatine supplementation:
Improved Muscle Strength: Creatine is best known for its ability to increase muscle strength and power. It helps replenish adenosine triphosphate (ATP), the primary energy source for muscle contractions, allowing for more extended and intense workouts. This can lead to improved strength gains over time.
Enhanced Exercise Performance: Creatine supplementation has been shown to enhance exercise performance in activities that require short bursts of high-intensity effort, such as weightlifting, sprinting, and jumping.
Increased Muscle Mass: Creatine may promote an increase in muscle mass, particularly when combined with resistance training. It can help boost muscle protein synthesis, contributing to muscle growth.
Muscle Recovery: Creatine has the potential to reduce muscle cell damage and inflammation following intense exercise. This can result in quicker recovery and reduced muscle soreness.
Brain Health: Some research suggests that creatine may have cognitive benefits, including improved memory and mental clarity. It may also offer neuroprotective properties, benefiting individuals with certain neurological conditions.
Improved Anaerobic Capacity: Creatine supplementation can enhance anaerobic capacity, allowing individuals to perform better in activities like high-intensity interval training (HIIT) and sprinting.
Bone Health: Emerging research suggests that creatine may have positive effects on bone health, increasing bone density and reducing the risk of osteoporosis.
Reduced Fatigue: Creatine may help reduce feelings of fatigue during high-intensity exercise, enabling individuals to work out longer and with greater intensity.
Improved Glucose Metabolism: Some studies indicate that creatine supplementation can enhance glucose metabolism, making it beneficial for individuals with conditions like type 2 diabetes.
Antioxidant Properties: Creatine has been shown to have antioxidant properties, which can help protect cells from oxidative stress and reduce the risk of chronic diseases associated with oxidative damage.
Heart Health: There's some evidence to suggest that creatine supplementation may have potential benefits for heart health, including improved exercise capacity and reduced risk factors for heart disease.
Citrulline malate
Citrulline malate is a compound that's often used as a dietary supplement, primarily to enhance physical performance and exercise recovery. It is a combination of the amino acid citrulline and malic acid. Here are some of the potential health benefits associated with citrulline malate:
Improved Athletic Performance: Citrulline malate is believed to enhance physical performance by increasing the production of nitric oxide in the body. Nitric oxide helps relax blood vessels, leading to improved blood flow, which can aid in delivering more oxygen and nutrients to muscles during exercise. This may result in reduced fatigue, improved endurance, and better exercise capacity.
Reduced Muscle Fatigue: Citrulline malate has been shown to reduce perceptions of muscle fatigue during and after exercise. It may help delay the onset of fatigue and allow individuals to exercise at a higher intensity for a longer duration.
Increased Energy Production: Malic acid, one of the components of citrulline malate, plays a role in the citric acid cycle (Krebs cycle), a key process in energy production. This can contribute to increased energy levels and reduced feelings of exhaustion.
Enhanced Recovery: Citrulline malate may support faster recovery after intense physical activity. It can help reduce post-exercise muscle soreness and improve muscle recovery time, allowing individuals to return to training more quickly.
Cardiovascular Health: Citrulline malate may have potential benefits for cardiovascular health. By promoting better blood flow and supporting nitric oxide production, it can contribute to healthy blood pressure levels and overall heart health.
Ammonia Detoxification: Citrulline, a component of citrulline malate, plays a role in detoxifying ammonia, a waste product produced during exercise. Reducing ammonia levels in the body may help reduce exercise-related fatigue.
Support for Erectile Dysfunction: Some studies have suggested that citrulline, in various forms, including citrulline malate, may have a positive impact on erectile function by promoting improved blood flow to the genital area. It's often used as a natural supplement for mild cases of erectile dysfunction.
Potential Antioxidant Properties: Citrulline may have antioxidant properties, helping to protect cells from oxidative stress and reduce the risk of chronic diseases associated with oxidative damage.
Beta alanine
Beta-alanine is a naturally occurring amino acid that's often used as a dietary supplement to improve exercise performance and support various aspects of health. Here are some of the health benefits associated with beta-alanine supplementation:
Improved Exercise Performance: Beta-alanine is a precursor to carnosine, a compound found in muscle tissue that helps buffer the buildup of lactic acid during high-intensity exercise. By increasing muscle carnosine levels, beta-alanine supplementation can delay the onset of muscle fatigue and improve exercise performance in activities that involve short bursts of intense effort, such as sprinting and weightlifting.
Enhanced Muscle Endurance: Beta-alanine supplementation has been shown to increase muscle endurance during both resistance training and aerobic exercise. It allows individuals to perform more repetitions or sustain higher-intensity efforts, leading to greater training adaptations over time.
Reduced Muscle Fatigue: Beta-alanine can help reduce the perception of muscle fatigue, allowing individuals to train at a higher intensity for a longer duration. This can be particularly beneficial for athletes and fitness enthusiasts looking to push their limits.
Increased Lean Muscle Mass: By improving exercise performance and training volume, beta-alanine supplementation may contribute to greater muscle growth and an increase in lean muscle mass, especially when combined with resistance training.
Enhanced Sprint Performance: Beta-alanine supplementation can be particularly effective for activities that involve short bursts of maximal effort, such as sprinting. It may lead to faster sprint times and improved performance in sports like track and field.
Improved High-Intensity Interval Training (HIIT): Beta-alanine can benefit individuals who engage in high-intensity interval training (HIIT) by allowing them to maintain higher-intensity efforts throughout their training sessions.
Positive Effects on Aerobic Capacity: Some research suggests that beta-alanine supplementation may also have a positive impact on aerobic capacity and endurance performance, making it beneficial for activities like long-distance running and cycling.
Antioxidant Properties: Beta-alanine has antioxidant properties, which can help reduce oxidative stress and protect cells from damage caused by free radicals. This may have potential health benefits beyond exercise performance.
Cognitive Function: There's emerging evidence to suggest that beta-alanine may have cognitive benefits, including improved mental focus and reduced feelings of mental fatigue during strenuous exercise.
Potential for Muscle Recovery: While primarily known for its performance-enhancing properties, beta-alanine may also aid in post-exercise recovery by reducing muscle soreness and accelerating the repair of muscle tissue.
L-Carnitine
L-carnitine is a naturally occurring amino acid derivative that plays a crucial role in energy metabolism. It's often used as a dietary supplement for various potential health benefits. Here are some of the health benefits associated with L-carnitine supplementation:
Improved Fat Metabolism: L-carnitine is involved in the transport of fatty acids into the mitochondria, where they are oxidised to produce energy. Supplementing with L-carnitine may enhance the body's ability to use stored fat for energy, aiding in weight management and fat loss.
Increased Energy Levels: By facilitating the utilisation of fatty acids as a source of energy, L-carnitine can help boost energy levels and reduce feelings of fatigue, making it particularly beneficial for individuals engaged in physical activity or those experiencing energy-related issues.
Enhanced Exercise Performance: L-carnitine supplementation has been studied for its potential to improve exercise performance. It may help increase endurance, reduce muscle fatigue, and promote better recovery following strenuous physical activity.
Cardiovascular Health: Some research suggests that L-carnitine may have positive effects on cardiovascular health. It can help lower levels of certain risk factors for heart disease, such as LDL ("bad") cholesterol and triglycerides, and may improve blood vessel function and reduce inflammation.
Support for Muscle Recovery: L-carnitine's role in fat metabolism and energy production may contribute to faster muscle recovery after intense exercise or strenuous activities. It can help reduce muscle soreness and support the repair of damaged muscle tissue.
Neurological Health: L-carnitine plays a role in maintaining healthy brain function. Some studies have explored its potential benefits in conditions like Alzheimer's disease, Parkinson's disease, and other neurological disorders. However, more research is needed in this area.
Reduced Muscle Weakness: L-carnitine supplements may be beneficial for individuals with conditions characterised by muscle weakness, such as muscular dystrophy or certain neuromuscular disorders. It can help improve muscle function and strength.
Improved Insulin Sensitivity: L-carnitine may enhance insulin sensitivity, benefiting individuals with type 2 diabetes or those at risk of developing the condition. Improved insulin sensitivity can help regulate blood sugar levels more effectively.
Fertility Support: L-carnitine has been studied for its potential to improve sperm quality and motility, making it a popular supplement for men experiencing fertility issues.
Liver Health: L-carnitine may support liver function by aiding in the removal of waste products and toxins from the liver. It can also help reduce liver fat accumulation in conditions like non-alcoholic fatty liver disease (NAFLD).
NZ Blackcurrant
New Zealand blackcurrants, often called "NZ blackcurrants," are known for their potential health benefits due to their high levels of anthocyanins, vitamin C, and other antioxidants. Here are some of the health benefits associated with consuming New Zealand blackcurrants:
Antioxidant Protection: Blackcurrants are rich in antioxidants, particularly anthocyanins, which can help protect the body's cells from oxidative stress and damage caused by free radicals. Antioxidants contribute to overall health and may reduce the risk of chronic diseases.
Improved Cognitive Function: Some studies suggest that regular consumption of blackcurrants may enhance cognitive function and mental clarity. The antioxidants in blackcurrants can help protect brain cells and support brain health, benefiting memory and concentration.
Heart Health: The anthocyanins in blackcurrants may help promote cardiovascular health by improving blood vessel function and reducing the risk of heart disease. These compounds can support healthy blood pressure and circulation.
Immune System Support: The high vitamin C content in blackcurrants is known for its immune-boosting properties. Regular intake of blackcurrants may help strengthen the immune system, making the body more resistant to infections and illnesses.
Eye Health: The antioxidants in blackcurrants, particularly lutein and zeaxanthin, are beneficial for eye health. They can help protect the eyes from age-related conditions like macular degeneration and cataracts.
Anti-Inflammatory Effects: Blackcurrants may have anti-inflammatory properties, reducing inflammation in the body. Chronic inflammation is associated with various health issues, so consuming blackcurrants may help mitigate these risks.
Skin Health: The antioxidants in blackcurrants can promote healthy, radiant skin by protecting it from the harmful effects of UV radiation and free radicals. They may also help in reducing the signs of ageing.
Exercise Performance: Some research suggests that blackcurrant supplementation may enhance exercise performance and reduce muscle fatigue. This could be due to improved blood flow and reduced oxidative stress during physical activity.
Digestive Health: The fibre content in blackcurrants supports digestive health by aiding regular bowel movements and maintaining gut health.
Blood Sugar Regulation: Some studies have indicated that blackcurrants may help regulate blood sugar levels, which can be beneficial for individuals with diabetes or those at risk of developing the condition.
I conclude by extending our wishes to you for robust health and a fulfilling, joy-filled, and gratifying life ahead!