OPTIMAL
NUTRITION
FOR SPORTS
PERFORMANCE
A Well-Balanced
Diet IS paramount
for performing
At a High Level
Winning results do not happen overnight; it takes dedication, commitment, and a constant practice of the fundamentals required to put one in the best possible position to succeed in whatever task one is doing. Proper nutrition with a “food-first” approach is a part of the fundamentals that helps support excellent outcomes. Preparation is another crucial aspect that supports great results. Nutrition and preparation go hand-in-hand. To be nutritionally prepared to take on the challenges of each day while striving to reach and maintain high-level expectations, Pure Green’s cold-pressed juices and smoothies have what it takes to maintain a well-balanced diet, provide one with the key nutrients to power through each day, and help one be at their best.
Only real foods from fruits, vegetables, roots, and other plants are used in our line of cold-pressed juices, shots, and smoothies because we strongly believe in the “food-first” approach and the fundamentals. Pure Green products provide a wide range of support, whether they aid in maximizing one’s health, performance, and recovery or helping each individual unlock their respective immune system’s capabilities. Several of our products also help optimize training adaptations to help bring each of us to the next level. Here we highlight leading all-star nutrients and role player nutrients within our Pure Green products backed by evidence-based research to help you be the best you.
Some of our clients
Science-Backed Superfoods
Turmeric
/CURCUMIN
The Primary active compound
in the turmeric root supports
recovery and lessens
muscle soreness
It is one of the more heavily researched phenolic compounds thus giving it a good deal of evidence-based support. Both long-term and high dose curcumin consumption have been found to be safe with no reports of toxicity or side effects (1, 2). Even doses up to 12g/day for a 3-month period has been found to be safe in clinical trials (3). Curcumin has numerous health benefits due to its antioxidant and anti-inflammatory effects. Curcumin also has been shown to have positive impacts on performance and recovery in relation to sport and physical activity largely due to its impact on lessening delayed onset muscle soreness (DOMS).
DOMS typically appears within 24 hours after exercise, peaks within 24-72 hours, and fully goes away after 5-7 days. DOMS prolongs recovery time which is bad for individuals trying to follow exercise routines or athletes trying to maintain peak performance. Lessening DOMS after exercise is important for recovery, as it allows the individual to quickly move on to the next exercise with maintained or improved intensity; thus, increasing the likelihood of achieving desired performance outcomes (4). Most studies have shown that curcumin consumption successfully reduces DOMS and muscle pain, increases range of motion, lowers inflammation and muscle damage, and decreases overall loss of power output, all of which lead to improved recovery times and performance following muscle damaging exercise/training (5, 6, 7, 8). Piperine, derived from black pepper, needs to be added to any recipe containing naturally occurring, non-process turmeric in order to maximize the benefits of the curcumin within turmeric. Curcumin has very poor bioavailability, but piperine increases curcumin’s absorption by 2,000% which allows one to obtain all of the health, performance, and recovery benefits from curcumin consumption (9).
Evidence recommends that curcumin be consumed before and after exercise for up to 3-4 days after exercise to achieve maximum benefits (8, 10). However, when looking at whether taking curcumin before or after exercise is better, some studies have shown that taking curcumin after exercise decreases DOMS more effectively than taking curcumin before exercise (11, 12). When taken in its natural form, it is generally recommended to take between 1500-2000mg curcumin, either as a single dose or in multiple smaller doses throughout the day, to maximize the ergogenic effects of curcumin. Pure Green has a plethora of products that contain curcumin. One of our Turmeric Tonic shots provides a whopping 2,000mg turmeric which equates to ~1,200-1,400mg curcumin, while our Magic Mango smoothie provides 2,267mg turmeric equating to ~1360-1587mg and our Mean Green smoothie provides 1,133mg turmeric equating to ~680-793mg curcumin (13). Another product we offer that contains turmeric is our Golden Girl cold-pressed juice.
REFERENCES
1. Basham SA, Waldman HS, Krings BM, Lamberth J, Smith JW, and McAllister MJ. Effect of curcumin supplementation on exercise-induced oxidative stress, inflammation, muscle damage, and muscle soreness. J Diet Suppl. 2020; 17:401-414.
2. Fernandez-Lazaro D, Mielgo-Ayuso J, Seco Calvo J, Cordova Martinez A, Caballero Garcia A, and Fernandez-Lazaro CL. Modulation of exercise-induced muscle damage, inflammation, and oxidative markers by curcumin supplementation in a physically active population: a systematic review. Nutrients. 2020; 12:501.
3. Gupta SC, Patchva S, and Aggarwal BB. Therapeutic roles of curcumin: lessons learned from clinical trials. The AAPS Journal. 2013; 15(1):195-218.
4. Carfagno DG and Hendrix JC 3rd. Overtraining syndrome in the athlete: current clinical practice. Curr Sports Med Rep. 2014; 13:45-51.
5. Nakhostin-Roohi B, Moradlou AN, Hamidabad SM, and Ghanivand B. The effect of curcumin supplementation on selected markers of delayed onset muscle soreness (DOMS). Annals of Applied Sport Science. 2016; 4(2): 25-31.
6. Jager R, Purpura M, and Kerksick CM. Eight weeks of a high dose of curcumin supplementation may attenuate performance decrements following muscle-damaging exercise. Nutrients. 2019; 11:1692; DOI: 10.3390/nu11071692.
7. Delecroix B, Abaidia AE, Leduc C, Dawson B, and Dupont G. Curcumin and piperine supplementation and recovery following exercise induced muscle damage: a randomized controlled trial. J Sports Sci Med. 2017; 16:147-153.
8. Yoon WY, Lee K, and Kim J. Curcumin supplementation and delayed onset muscle soreness (DOMS): effects, mechanisms, and practical considerations. Physical Activity and Nutrition. 2020; 24(3): 039-043.
9. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, and Srinivas PSSR. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica. 1998; 64:353-356.
10. Mallard AR, Briskey D, Richards A, BExSSc, and Rao A. Curcumin improves delayed onset muscle soreness and postexercise lactate accumulation. J Diet Suppl. 2020; 1-12.
11. Tanabe Y, Chino K, Ohnishi T, Ozawa H, Sagayama H, Maeda S, and Takahashi H. Effects of oral curcumin ingested before or after eccentric exercise on markers of muscle damage and inflammation. Scand J Med Sci Sports. 2019; 29:524-534.
12. Tanabe Y, Chino K, Sagayama H, Lee HJ, Ozawa H, Maeda S, and Takahashi H. Effective timing of curcumin ingestion to attenuate eccentric exercise-induced muscle soreness in men. J Nutr Sci Vitaminol (Tokyo). 2019; 65:82-89.
13. Suhett LG, Santos R, Kelly B, Silveira S, Leal A, Brito A, Novaes J, and Lucia C. Effects of curcumin supplementation on sport and physical exercise: a systematic review. Critical Reviews in Food Science and Nutrition. 2020;
DOI: 10.1080/10408398.2020.1749025.
VITAMIN A
An anti-inflammation
vitamin to support a
healthy immune system
Foods naturally rich in vitamin A (also known as retinol) include cheese, eggs, oily fish, milk, and yogurt. Individuals can also get vitamin A by including good sources of beta-carotene into their diet since our bodies convert this into retinol. Yellow, red, and orange fruits and vegetables in addition to green leafy vegetables set the water mark for foods that are rich with beta-carotene that can be converted into vitamin A within our bodies. These foods range from bell peppers, carrots, tomatoes, spinach, kale, broccoli, mango, papaya, and pineapple. Most individuals who eat a balanced diet can reach the recommended amount of vitamin A. The RDA for men is 900mcg while the RDA for women is 700mcg.
Carotenoids (beta-carotene) consumed from plant-based foods such as fruits and vegetables are associated with improved bone health (1). Other benefits of vitamin A include maintaining optimal vision while protecting eyes from night blindness (2) and age-related decline (3), supporting a healthy immune system by acting as an anti-inflammation vitamin (4), and promoting healthy growth and development (5). Pure Green products that have the most vitamin A include Rockin Beet (1,294mcg), Pure Greens LG (1,071mcg), Pure Greens Apple (633mcg), Pure Greens ALG (601mcg), Golden Girl (503mcg), and Green Boost (190mcg).
REFERENCES
1. Tanumihardjo SA. Vitamin A and bone health: the balancing act. J Clin Densitom. 2013; 16(4): 414-419. doi: 10.1016/j.- jocd.2013.08.016.
2. Xerophthalmia and night blindness for the assessment of clinical vitamin A deficiency in individuals and populations. Vitamin and Mineral Nutrition Information System. Geneva: World Health Organization. 2014; (WHO/NMH/NHD/EPG/14.4; http://apps. who.int/iris/bitstream/10665/133705/1/WHO_NMH_NHD_ EPG_14.4_eng.pdf?ua=1).
3. Hyman L. The relationship of dietary carotenoid and vitamin A, E, and C intake with age-related macular degeneration in a case-control study. Arch Ophthalmol. 2007; 125(9): 1225-1232.
4. Huang Z, Liu Y, Qi G, Brand D, and Zheng SG. Role of vitamin A in the immune system. J Clin Med. 2018; 7(9): 258; https://doi.org/10.3390/jcm7090258.
5. Edem DO. Vitamin A: a review. Asian Journal of Clinical Nutrition. 2009; 1(1): 65-82.
GINGER
Gingerol can aid digestion,
relieve nausea, and help
maintain your immune system
Ginger originates from Southeast Asia and provides many health benefits. The main active compound in ginger is called gingerol. Evidence shows that gingerol can aid digestion, relieve nausea, and help maintain your immune system by combating the flu and common cold. Gingerol also acts as an antioxidant, lending very supportive anti-inflammatory effects. If an individual is battling indigestion where pain and discomfort is felt in the upper part of the stomach, evidence has been shown that when compared to placebo, ginger can help relieve this pain by speeding up the emptying of the stomach (1).
In those battling indigestion, ginger sped up gastric emptying by 24%. In the healthy individuals without indigestion, ginger sped up gastric emptying by 51% which further shows ginger’s unique mechanism to accelerate the emptying of the stomach (2). Worldwide, ginger is a common go-to for individuals aiming to prevent or naturally treat the flu or common cold (3). Fresh ginger from the ginger root can also significantly prevent plaque formation by blocking viral attachment in the cells of our respiratory tract which can lead to respiratory infections; however, dried ginger does not have this same effect (4). Therefore, ginger helps us stave off illness and keep us at our best each day. Lastly, several studies demonstrated significant pain reduction in individuals with osteoarthritis and rheumatoid arthritis (5), further showcasing ginger’s potent anti-inflammatory ability to keep us at our peak.
Ginger is common ingredient in recipes whether it’s in its fresh, dried, or powdered form. However, importantly, Pure Green uses the fresh root in many of our cold-pressed juices. Our products that contain the most ginger include the Immunity Shot, Wake Me Up Shot, and Pure Gingerade. However, we also use ginger in several of our other cold-pressed juices such as our Rockin Beet, Pure Greens ALG, Soul Kick, Wake Up Call, Golden Girl, Pure Greens LG, Turmeric Tonic, and Blue Biotic.
REFERENCES
1. Bodagh MN, Maleki I, and Hekmatdoost A. Ginger in gastrointestinal disorders: a systematic review of clinical trials. Food Sci Nutr. 2019; 7(1): 96-108.
2. Hu ML, Rayner CK, Wu KL, Chuah SK, Tai WC, Chou YP, Chiu YC, Chiu KW, and Hu TH. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol. 2011; 17(1): 105-110.
3. Semwal RB, Semwal DK, Combrinck S, and Viljoen AM. Gingerols and shogaols: important nutraceutical principles from ginger. Phytochemistry. 2015; 117: 554-568.
4. Chang JS, Wang KC, Yeh CF, Shieh DE, and Chiang LC. Fresh ginger (Zingiber offcinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. J Ethnopharmacol. 2013; 145(1): 146-151. doi: 10.1016/j.jep.2012.10.043.
5. Anh NH, Kim SJ, Long NP, Min JE, Yoon YC, Lee EG, Kim M, Kim, TJ, Yang YY, Son EY, Yoon SJ, Diem NC, Kim HM, and Kwon SW. Ginger on human health: a comprehensive systematic review of 109 randomized controlled trials. Nutrients. 2020; 12: 157. doi: 10.3390/nu12010157.
GBI-30, 6086
(PROBIOTICS)
Promoting repAIR and
recovery of muscle tissue
Bacillus coagulans GBI-30, 6086 is a probiotic that can withstand the acidic environment of stomach allowing it to travel to the intestines where it has been shown to aid in the digestion of carbohydrates and protein (1). The ability to increase protein absorption is key in promoting repair of and recovery of muscle tissue as essential amino acids (EAAs) particularly leucine greatly upregulates muscle protein synthesis. GBI-30, 60686 has been shown to “increase EAA absorption, including leucine absorption by 20%” (2). Given this fact, researchers have also shown that taking GB1-30 6086 with protein post workout can enhance the recovery process from a strenuous workout and even improve performance (3).
The effective dose for GBI-30, 60686 shown in the research is 500 million to 1 billion colony forming units or CFUs (2, 3). Pure Green’s Blue Biotic Shot, Grapeshot, and Melon Hydr8 all have you covered with 1 billion CFUs per serving. By having one of the above Pure Green drinks with your post workout shake or meal will ensure you are maximizing the delivery of nutrients in that shake or meal so you can recover faster and perform better.
REFERENCES
1. Keller D, Farmer S, McCartney A, and Gibson G. Bacillus coagulansas a probiotic. Food Science and Technology Bulletin. 2011; 7:103-109.
2. Jäger R, Purpura M, Farmer S, Cash HA, and Keller D. Probiotic Bacillus coagulans GBI-30, 6086 improves protein absorption and utilization. Probiotics and antimicrobial proteins. 2018; 10(4): 611-615.
3. Jäger R, Shields KA, Lowery RP, De Souza EO, Partl JM, Hollmer C, Purpura M, and Wilson JM. Probiotic Bacillus coagulans GBI-30, 6086 reduces exercise-induced muscle damage and increases recovery. PeerJ. 2016; 4: e2276.
Vitamin C
An essential vitamin that
supports the immune system
Vitamin C or ascorbic acid is an essential vitamin that supports the immune system by doing things like ensuring adequate natural killer (NK) cell functions. Besides supporting the immune system and potentially shortening the duration of common cold symptoms (1), vitamin C also supports healthy joints by assisting with collagen synthesis (2). By ensuring collagen matrixes are strong, vitamin C ensures that you have healthy and strong tendon and ligaments. Previous research has demonstrated that 48 mg of vitamin C consumed with gelatin before physical activity augments collagen synthesis (3).
Pure Green has your vitamin C needs covered with juices like Soul Kick, Pure Green ALG, and Pure Green LG providing 30% or more of your daily value of vitamin C. But if you really need a big vitamin C boost, Golden Girl provides a whopping 230% of your daily value of vitamin C in one juice.
REFERENCES
1. Jafari D, Esmaeilzadeh A, Mohammadi-Kordkhayli M, and Rezaei N. (2019). Vitamin C and the immune system. In Nutrition and Immunity (pp. 81-102). Springer, Cham.
2. Lis DM and Baar K. Effects of different vitamin C–enriched collagen derivatives on collagen synthesis. International journal of sport nutrition and exercise metabolism. 2019; 29(5), 526-531.
3. Shaw G, Lee-Barthel A, Ross ML, Wang B, and Baar K. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition. 2017; 105(1): 136-143.
Vitamin K
Shown to increase
cardiac output
Vitamin K may not get as much attention as other A through E vitamins but it plays a key role in assisting other nutrients so they can do their job. Vitamin K supplementation has been shown to improve bone mineral metabolism in female athletes by increasing the effectiveness of calcium (1). But vitamin K doesn’t just impact bone health as it is essential for blood clotting and it keeps your blood vessels health by aiding in the prevention of arterial calcification (2).
Vitamin K may also have a direct benefit on athletic performance as 8 weeks of vitamin K consumption was shown to increase cardiac output by 12% in trained male and female athletes (3). Pure Green’s Green Boost shot provide 90% of the daily value of vitamin K with the Pure Green Apple, Pure Green ALG, and Pure Green LG providing 200% or more of the daily value of vitamin K.
REFERENCES
1. Craciun AM, Wolf J, Knapen MHJ, Brouns FJPH, and Vermeer C. Improved bone metabolism in female elite athletes after vitamin K supplementation. International journal of sports medicine. 1998; 19(07): 479-484.
2. Vermeer CV. Vitamin K: the effect on health beyond coagulation–an overview. Food & nutrition research. 2012; 56(1): 5329.
3. McFarlin BK, Henning AL, and Venable AS. Oral consumption of vitamin K2 for 8 weeks associated with increased maximal cardiac output during exercise. Alternative Therapies in Health & Medicine. 2017; 23(4).
IRON
Playing a vital role in
the body’s oxygen
carrying capacity
When it comes to performance and your immune system, iron is one of the most important minerals for athletes to consider. As a component of hemoglobin, the red blood cell protein that transports oxygen from the lungs to tissues and cells, iron plays a vital role in the body’s oxygen carrying capacity (1). This makes oxygen available to working muscles. If an athlete has an iron deficiency, it can affect their endurance, immune system, and even affect their performance.
Athletes at risk for developing low iron stores include female athletes with heavy menstrual losses, athletes with energy-restricted diets, athletes who train heavily in hot climates with heavy sweating, and those athletes who may have increased gastrointestinal iron loss (2, 3). While the RDA for iron for females is 18mg and for males is 10mg (1), Pure Green’s newly released smoothies Magic Mango and Mean Green provide 15-20% DV for iron as well as 5 products (Rockin Beet, Wake Up Call, Soul Kick, Coconut Hydrate, and Pure Watermelon) that supply 1-2mg of iron to help meet your total iron needs daily.
REFERENCES
1) Sim M, Garvican-Lewis LA, Cox GR, Govus A, McKay AKA, Stellingwerff T, and Peeling P. Iron considerations for the athlete: a narrative review. European Journal of Applied Physiology. 2019; 119(7): 1463-1478. doi: 10.1007/s00421-019-04157-y.
2) Petkus DL, Murray-Kolb LE, and De Souza MJ. The unexplored crossroads of the female athlete triad and iron deficiency: A narrative review. Sports Med. 2017; 47: 1721-1737. doi: 10:1007/s40279-017-0706-2.
3) Rubeor A, Goojha C, Manning J, and White J. Does Iron supplementation improve performance in iron deficient non-anemic athletes. Sports Health. Sept/Oct 2018. 10: 400-405. doi: 10.1177/1941738118777488.
Nitrates
Proven to improve endurance
exercise performance
Athletes are always looking for a competitive edge to help them excel in their sport. One of those edges that has been heralded with multiple performance benefits has been dietary nitrate supplementation in the form of beetroot juice (3). The body’s ability to convert nitrates from beets into nitric oxide has been shown to enhance vasodilation of blood vessels and therefore improve endurance exercise performance (1, 2, 3). It has been shown that with the increase in blood flow and oxygen transport from beetroot juice ingestion, it can result in a 15-25% increase in time to exhaustion during severe-intensity, consistent work rate exercise (2).
The increase in blood flow also enhances delivery of nutrients to muscles, removal of waste from muscles, and has been shown to help reduce blood pressure (4, 5). Based on current literature, nitric oxide represents an effective ergogenic aid for improving performance through various mechanisms and is useful in a variety of sports situations. Studies that have reported benefits have used nitrate doses ~5-6mmol (or 300mg) 2-3 hours before exercise, which is equivalent to 250-300gm of nitrate rich vegetables including lettuce, spinach, bok choy, broccoli, radish and beetroot. (6). When preparing for an intense workout or competition, you can reach for the Pure Green Heartbeet shot which provides 225-250mg of nitrates per bottle to give you that desired “muscle pump” during exercise.
REFERENCES
1. Jones, A, Thompson, C, Wylie LJ, and Vanhatalo, A. Dietary Nitrate and Physical Performance. Annu Rev Nutr. 2018; 38: 303-328. doi: 10.1146/annurev-nutr-082117-051622.
2. Wylie LJ, Mohr M, Krustrup P, Jackman SR, Ermidis G, Kelly J, Black MI, Bailey SJ, Vanhatalo A, and Jones AM. Dietary nitrate supplementation improves team sport specific intense intermittent exercise performance. Eur J Appl Physiol. 2013; 113: 1673-1684. doi: 10.1007/s00421-013-2589-8.
3. Jones, A. Influence of dietary nitrate on the physiological determinants of exercise performance: a critical review. Appl Physiol Nutr Metab. 2014; 39: 1019-1028. doi: 10.1139/apnm-2014-0036.
4. Harty, PS, Cottet, ML, Mallory, JK, and Kerksick, CM. Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review. Sports Med Open. 2019; 5(1): 1-17. doi: 10.1186/s40798-018-0176-6.
5. Jones, T, Dunn, EL, Macdonald, JH, Kubis, HK, McMahon, N, and Sandoo, A. The effects of beetroot juice on blood pressure, microvascular function and large-vessel endothelial function: a randomized, double-blind, placebo-controlled pilot study in healthy older adults. Nutrients. 2019; 11(8): 1-17. doi: 10.3390/nu11081792.
6. Macuh M and Knap B. Effects of nitrate supplementation on exercise performance in humans: a narrative review. Nutrients. 2021; 13: 3183. doi: 10.3390/nu13093183.
Magnesium
Reduce muscle soreness,
decrease perceived exertion,
and improve recovery
Magnesium is an important mineral found in many food sources such as chicken, beef, yogurt, peanut butter, almonds, and beans. Like many minerals, which are essential to life processes, magnesium is essential for optimal health and performance. Inadequate magnesium intake has been associated with chronic inflammation, increased cell damage, and an increase in oxidative stress (1). Consuming magnesium-rich foods has been shown to help reduce muscle soreness, decrease perceived exertion, and improve feelings in recovery (1).
Since magnesium is the 4th most abundant mineral and is an essential mineral and cofactor for over 300+ metabolic reactions, we know it can play a role in energy metabolism, cell growth, cell reproduction, protein synthesis, maintaining nerve function, and bone integrity (1, 2). Adequate intakes for females are 310-320mg/day and males are 400-420mg/day (3). By ensuring you meet these daily requirements, magnesium intake can also be used as a predictor of BMD since it is involved in calcium absorption. Our Melon Hydr8 provides the most magnesium per serving at 28mg with 5 other products including Wake Me Up, Green Boost, Heartbeet, Golden Girl, and Pure Gingerade offering some magnesium as well.
REFERENCES
1. Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, and Hanson Z. Effects of magnesium supplementation on muscle soreness and performance. Journal of Strength and Conditioning Research. 2020: 1-6. doi: 10.1519/- JSC.0000000000003827.
2. Elin JR. Assessment of magnesium status for diagnosis and therapy. Magnes Res. 2010; 23: 194-198. doi: 10.1684/mrh.2010.0213.
3. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC; The National Academies Press; 1997.
L-Citrulline
Increased performance of
High intensity strength
and power tasks
L-citrulline is a non-essential amino acid found primarily in watermelon that has been shown to increase arginine, the primary substrate for nitric oxide. An increase in nitric oxide can help vasodilate blood vessels which increases blood flow throughout the body (1). There are numerous benefits of consuming citrulline which can encompass not only athletic performance but also general health.
The CDC indicates that 47% of Americans have high blood pressure, and there is growing evidence to support that citrulline may reduce systolic blood pressure (2). For athletes, citrulline consumption has been shown to have a significant benefit on the performance of high intensity strength and power tasks (3). While finding natural sources of citrulline can be difficult, Pure Green offers two products that contain well over the minimum effective dose of 3g/day (4). Our Pure Watermelon has 4.68g of L-citrulline, and our Melon Hydrate contains 3.5g making it an excellent choice for serious athletes and those trying to improve overall health.
REFERENCES
1. Hobbs DA, George TW, Lovegrove JA. The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies. Nutr Res Rev. 2013; 26(2): 210-222. doi:10.1017/S0954422413000188
2. B, Khorshidi M, Shab-Bidar S, Hashemi B. Effects of L-citrulline supplementation on blood pressure: A systematic review and meta-analysis. Avicenna J Phytomed, 2019; 9(1): 10-20.
3. Trexler ET, Persky AM, Ryan ED, Schwartz TA, Stoner L, Smith-Ryan AE. Acute efffects of citrulline supplementation on high-intensity strength and power performance: a systematic review and meta-analysis. Sports Med. 2019; 49(5): 707-718. doi:10.1007/s40279-019-01091-z.
4. Allerton TD, Proctor DN, Stephens JM, Dugas TR, Spielmann G, Irving BA. L-citrulline supplementation: impact on cardiometabolic health. Nutrients. 2018; 10(7): 921. doi:10.3390/nu10070921
ALPHA-
LINOLENIC
ACID (ALA)
Primary And Secondary
Prevention of
Cardiovascular Disease
Alpha-Linolenic Acid (ALA) is an essential omega-3 fatty acid. When we think of omega-3 fatty acids, we oftentimes think of the omega-3 fatty acids (EPA and DHA) that are commonly found in fish and other seafood. While ALA is an omega-3 fatty acid, it is not found in fish and other seafood but found primarily in plants, oils, and nuts and oftentimes doesn’t get the attention it deserves.
ALA offers a wide arrange of health benefits to both athletes and the general consumer including showing a beneficial role in the primary and secondary prevention of cardiovascular disease (1) and an additional study showing that intakes greater than 1.1g/day of ALA were associated with a 35-50% lower risk of stroke when compared to intakes less than 1.1g/day (2).
Athletes and those focused on performance may appreciate the correlation between how ALA in the diet can aid in aerobic performance (3). The RDA for ALA is 1.6g/day for men and 1.1g/day for women. Our Coconut Hydrate contains 1.01g ALA per bottle which is 92% of the RDA for women and 63% of the RDA for men (4).
REFERENCES
1. Fleming JA, Kris-Etherton PM. The evidence for Alpha-linolenic acid and cardiovascular disease benefits: Comparisons with eicosapentaenoic acid and docosahexaenoic acid. Adv Nutr. 2014; 5(6): 863S-76S. doi:10.3945/an.114.005850.
2. de Goede J, Verschuren WM, Boer JM, Kromhout D, Geleijnse JM. Alpha-linolenic acid intake and 10-year incidence of coronary heart disease and stroke in 20,000 middle-aged men and women in the Netherlands. PLoS One. 2011; 6(3): e17967. doi:10.1371/journal.pone.0017967.
3. Lyudinina, A.Y., Bushmanova, E.A., Varlamova, N.G. et al. Dietary and plasma blood Alpha-linolenic acid as modulators of fat oxidation and predictors of aerobic performance. J Int Soc Sports Nutr. 2020; 17: 57. doi.org/10.1186/s12970-020-00385-2.
4. Institute of Medicine. 2005. Dietary Reference intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. https://doi.org/10.17226/10490.
Potassium
An Essential Vitamin that
Supports the Immune System
Potassium is a mineral and electrolyte that is found in many foods and beverages including fruits, vegetables, legumes, meat, poultry, fish, potatoes, and dairy. Like many of the ingredients used in our Pure Green products, potassium has benefits for both the general consumer and those who are athletes. Consuming potassium-rich foods has been shown to lower the rates of stroke and could even help reduce the risk of coronary heart disease and cardiovascular disease (1). Since potassium serves as both a mineral and an electrolyte, we know it plays an important role in how our muscles work, and it even is a contributing electrolyte that can help our muscles become more immune to muscle cramps when ingesting after being dehydrated (2).
Adequate intakes of potassium for those 19 years of age and older is 3,400mg for males and 2,600mg for female (3). Nearly every single product Pure Green offers contains potassium with the most potassium per serving being found in Pure Greens ALG, Pure Greens LG, Pure Greens Apple, Wake Up Call, Soul Kick, and Rockin Beet.
REFERENCES
1. D’Elia L, Barba G, Cappuccio FP, Strazzullo P. Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies. J Am Coll Cardiol. 2011; 57: 1210-9.
2. Lau WY, Kato H, Nosaka K. Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. BMJ Open Sport & Exercise Medicine. 2019; 5:e000478. doi:10.1136/bmjsem-2018-000478.
3. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. Washington, DC; The National Academies Press; 2019.
