Saturday, 2 June 2018

Rest, Recover, Repair, Repeat! A Post-Workout Plan for Maximum Results.

Here at Pulseroll HQ, we are passionate about recovery and our products are helping literally thousands of people, from those rehabilitating injury to elite athletes and everyone in between.

We often get asked about which supplements are also helpful for recovery, so we’ve asked our friends at Natural Nutrients to answer your questions in one awesome blog post, and that’s exactly what they’ve done…

If you want to get the most out of your workout, then you need to be thinking about post-exercise recovery and how best to achieve this. Thousands of studies have proven that certain supplements can not only help repair muscles after exercise but also enhance performance during your workout. Read on to discover two of our best supplements to aid recovery.

Natural Whey Protein Isolate

Our natural whey protein isolate powder is low in fat and high in protein, and can be used to increase lean muscle mass, enhance exercise performance and assist with weight management.

  • Replenish – Using whey isolate post-workout helps to return the body from a catabolic (muscle-wasting) to and anabolic (muscle-building) state. It promotes the regeneration of muscles cells and synthesis of amino acids into protein molecules, which eventually make up muscle fibres. Supplementing your diet with whey protein isolate is a convenient and reliable way to ensure your body has the building blocks it needs to replenish muscle cells following an intense workout.
  • Repair– Our whey isolate is a rich source of BCAAs – or ‘Branched Chain Amino Acids’ – These are essential amino acids which have been shown to increase lean muscle mass whilst preventing catabolic muscle degradation –  for a doubly beneficial recovery effect. Use of BCAAs can reduce the effects of DOMS (delayed onset muscle soreness) – the experience of sore muscles 1-2 days following intense exercise. Such soreness can leave you with discomfort and pain, preventing you from further exercise until it has subsided. Using whey isolate following exercise can dramatically reduce the impact of DOMS.


ZMA®® is a unique combination of Zinc, Magnesium and Vitamin B6 designed to increase post-exercise recovery by inducing sleep and improving sleep quality. This holy trinity of nutrients can be taken around one hour before sleep to encourage the body’s natural repair process. Research has shown that these nutrients not only have their own attributes but also work in sync to produce an overall benefit. Here’s all you need to know about this terrific trio!

  • Zinc – When you exercise your muscles, microscopic tears occur on a cellular level. It is when the body repairs these tears that the new muscle is formed and the muscles become bigger and stronger than before. Zinc is important for growth and the production of new cells, including muscle fibres, and so taking it post-exercise encourages muscle repair and synthesis.
  • Magnesium – probably the most researched nutrient when it comes to post-exercise recovery. This is because it is absolutely essential in protein metabolism. It is also a muscle relaxant that helps to induce sleep by suppressing the nervous system. Taking magnesium before bed is a good idea because it allows your body to accelerate important repair processes, which in turn will leave you feeling more energised upon waking.
  • Vitamin B6 – not just one nutrient but a group of water-soluble compounds. Because they are water-soluble, they are readily lost in urine and so a regular and adequate intake is essential. This vitamin is involved in the synthesis of genetic material, amino acids and proteins – helping to repair muscle cells post-exercise. The role of B6 within ZMA® is to support the absorption and utilisation of both Zinc and Magnesium.

ZMA® is a unique formulation containing each of the above. Zinc and magnesium work together to prepare the body for sleep and enter a recovery zone, and Vitamin B6 ensures optimal absorption of each. This combination has been shown to promote REM sleep, a deeper sleep that leaves you feeling more rested upon waking. This in turn encourages the body to accelerate the repair process it enters when sleeping, helping muscles to synthesise and recover.

Supplementing your diet with both ZMA® and Natural Whey Protein Isolate will encourage your body’s natural repair processes, ensuring not only a speedy recovery but also an increased performance ability for future workouts. Follow the directions of use below to provide your body with a reliable source of all it needs to rest and recover post-exercise…

  • ZMA® – Take 3 capsules for men, and 2 capsules for women daily, 30-60 minutes before bedtime. For best results avoid taking ZMA®® with calcium-rich foods (as zinc and calcium compete for the absorption sites within the body.)
  • Natural Whey Protein Isolate – Add 1 level scoop of protein powder to 200ml of water, or any liquid of your choosing – shake well, drink and enjoy! Repeat 1-3 times daily or as required.

Find out more…

ZMA®® >®-capsules 

Whey Protein Powder >


  • West, D., Abou Sawan, S., Mazzulla, M., Williamson, E. and Moore, D. (2017). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9(7), p.735.
  • ERDMAN, K., FUNG, T. and REIMER, R. (2006). Influence of Performance Level on Dietary Supplementation in Elite Canadian Athletes. Medicine & Science in Sports & Exercise, 38(2), pp.349-356.
  • Magnesium Therapy for Periodic Leg Movements-related Insomnia and Restless Legs Syndrome: An Open Pilot Study. Magdolna Hornyak  Ulrich Voderholzer  Fritz Hohagen  Mathias Berger Dieter Riemann. Sleep, Volume 21, Issue 5, 1 August 1998, Pages 501–505.
  • Effects of magnesium and zinc deficiencies on growth and protein synthesis in skeletal muscle and the heart. Volume 66, Issue 3 November 1991, pp. 493-504.
  • Function of the vitamin B6 group: pyridoxal phosphate (codecarboxylase) in transamination. LICHSTEIN, H. C.; GUNSALUS, I. C.; UMERETT, W. W. Lab. Bacteriol., Coll. Agric., Cornell Univ., Ithaca, N.Y. Journal of Biological Chemistry 1945 Vol.161 pp.311-320.

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Luke Tyburski joins Team Pulseroll

It’s a super exciting time here at Pulseroll HQ, as we are thrilled to announce Luke Tyburski as an official ambassador for Pulseroll.

If you are a fan of extreme challenges, you will no doubt already be aware of Luke and his phenomenal achievements that have earned him an exceptional reputation!

Luke’s next challenge is looming and he has been using the Pulseroll and Massage Ball to help him with recovery in preparation.

Amazingly, Luke’s next challenge will see him undertake a 500km Triathlon around South West London, and he’s inviting everyone to get involved…whether that’s joining him for parts of the challenge (for as much or as little as you like), sponsoring him…or both!

We caught up with Luke this week and he told us…

‘I’ve done challenges all around the world, and across the UK, had them live steamed, award winning documentaries made, and shared my journey on social media, but I wanted to create an adventure where people could actually join me and share this experience.

Alongside creating a community for the event, I wanted to raise awareness and money for a charity that supports a cause very close to me, mental health and self development. As a sufferer of depression myself, The 401 Foundation was a perfect fit!’
We are behind Luke all the way and are really happy to have him as part of Team Pulseroll, and we hope you will join us in following his journey and supporting him.
You can find out more about Luke here.

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Thursday, 26 April 2018

Vibrating Foam Roller Exercises for the Triceps

A major muscle in the upper arm, the triceps run between the shoulder and the elbow along the backs of the arms. The triceps work with the biceps to enable rotation and extension of the forearm, as well as stabilising the shoulder joint.


If the triceps become too tight after physical activity, it can cause issues such as discomfort, limited range of motion and pain in other areas such as the elbows and shoulders. Therefore, it’s important to use a foam roller both before and after exercise to soften the muscle tissue and aid performance and recovery.


But what’s the best technique and positioning for foam rolling?


Take a look at this expert video guide which shows you how to use a vibrating foam roller on the triceps muscles. You’ll see how to support yourself using your legs and other arm while applying pressure and movement on top of the roller.


Watch the Pulseroll in action now.


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Foam Roller Ball Exercises for the Triceps Muscles

The triceps muscles run along the backs of the upper arms, working closely with the biceps to create flexion and extension for each forearm. Located between the shoulder and elbow, if the triceps become too tight, it can cause pain or discomfort in these areas, limiting performance and range of motion.


Using a vibrating foam roller can help soften the tissue, aiding flexibility, recovery and performance. The blend of pressure and vibrations applied enhances blood flow to the area, flushing away lactic acid. As a portable, lightweight product, you can use a roller anywhere from the gym to your home.


In our expert video guide, we show you how to use a foam roller ball to perform a deep self-massage, targeting trigger points effectively with a peanut-shaped roller. You’ll see how to adopt the best position, provide support with the rest of the body and use a technique which will create maximum results.


Watch the Pulseball in action now.

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Vibrating Foam Roller Ball for the Soleus Muscles

Located in the lower part of each calf, the soleus muscle is used for flexion of the ankle joint, pushing the feet off the ground. Therefore, they’re vital muscles used for activities such as walking, dancing, standing up and running.


Tightness in the calves is a common complaint after exercise, with the connective tissue shortening and thickening around the muscle. Not only is this uncomfortable to experience but can cause trigger points. One of the best ways to target these stubborn nodules is to use a vibrating foam roller ball called a Pulseball.


The peanut-shape of this foam roller makes it ideal for targeting areas which need a deeper massage. By angling the roller correctly, you can effectively soften the muscle tissue and enhance blood flow to the area, flushing away lactic acid.


In our video guide, we show you the correct positioning and technique to foam roll your soleus muscles, using your arms to control and support the movements required while using the other leg to apply pressure.


Watch the Pulseball in action now.

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Foam Roller for the Back Shoulder Muscles

When performing any exercises which involve the upper body, the shoulders often take much of the impact, leading to muscle tightness or even sports injuries. Covering a wide area, the shoulder muscles can appear in anterior, posterior and lateral positions, connecting to other parts of the body such as the arms.


It’s easy to use a vibrating foam roller anywhere you need it, being a portable and lightweight product. The combination of both vibrations and pressure as you roll helps to enhance blood flow to targeted muscles and soften the tissue to improve both performance and recovery.


In this expert video guide, take a look how to use a foam roller on the shoulder muscles located in the back. You’ll see how to position the roller under your body while moving your arms to effectively move over the Pulseroll. Keep the soles of your feet flat on the floor to provide the right support.


Watch the Pulseroll in action now.


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Vibrating Foam Roller for the Front & Side Shoulder Muscles

When exercising muscles around the shoulder area, some of the most common complaints include tight muscles and sports injuries after activities such as weight training.


Before and after your workout, you can soften the connective tissue, enhance blood flow to the area and improve flexibility for better performance and recovery. This can be achieved using a foam roller across the front, back and sides of your shoulder muscles, especially where connecting to other muscles such as those in the arm.


In our series of expert guides, we show you the correct position and technique to foam roll the shoulder muscles. In this video, take a look at how to use a vibrating foam roller on the sides and front of the arms, targeting lateral and anterior shoulder muscles. Effectively support yourself using one leg stretched out below while crossing the other over for added stability.


Watch the Pulseroll in action now.


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