Nutrition And Health Supplements  "Fuel For Your body"

Most Effective Bodybuilding Supplements – What Are They?

Most Effective Bodybuilding Supplements

If you’re wondering what the most effective bodybuilding supplements are, and you are looking to bulk up, increase muscle mass, strength and size then maybe you are thinking about taking some supplements to help you achieve your goal, however, there are so many different types of supplements on the market, how do you know which ones to take and whether they are the correct ones to help you move forward in your training.

If, as stated early, you are looking to get big and strong then here are five supplements that you should be taking.

 

Creatine Monohydrate

This supplement works by increasing the availability of creatine within the muscle itself, this will help maintain your energy when you’re going through an intense workout or heavy workout regime. It also helps maintain a high energy level throughout your workout.

 

Overall, taking creatine over the long term can enhance your resistance training and generally help with better strength and overall performance.

 

 

BCAA’s (branched chain amino acids)

Taking this while undergoing an intense training workout will help to speed up the repair and recovery process on your muscles and you will also have less soreness and damage, this is because they help to regulate your protein metabolism by improving protein synthesis and they also help by suppressing protein degradation

 

 

 

 

Whey Protein

Whey is a great post-workout supplement that will improve the way your muscles recover and repair themselves after you have been through your intense training. Whey protein is more beneficial in stimulating the muscle protein synthesis and it does this much better than other proteins, this is because it is a fast digesting protein.

 

It has been proven that consuming whey protein before training will help increase muscle mass and overall strength compared to training without it.

 

 

Glutamine

This is a non-essential amino acid when it comes to muscle growth, but it is extremely important when it comes to recovery and repair of the muscles. When you exercise to the extreme, ammonia accumulates in the body and glutamine works by removing that excess and helps to regulate the body’s acid-base balance.

 

 

 

 

 

Fish Oils

These are an extremely important source of omega-3 fatty acids which are beneficial to dealing with the inflammation and damage to the muscle tissue which is caused by the intense training. A combination of fish oils along with BCAA’s can help to increase the protein synthesis which will lead to much greater muscle gains.

 

 

 

 

 

 

If you are taking any form of supplementation to help you achieve your goals, then drop a comment below and let us know what they are and how they have improved your performance? You could be helping someone else to move forward in their training.

 

 

As with all supplements, care should be taken before consumption. Everyone’s fitness goals along with their training goals and diet are different. If you are in any doubt, then please seek professional advice and speak to your doctor before consuming any form of supplementation.

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Nighttime Recovery Supplements – What To Take?

 

Nighttime Recovery Supplements

 

Bedtime nutrition or nighttime recovery supplements are key to ensuring that your body receives a steady supply of amino acids to help build muscle while you sleep.

 

Having gone through your workout regime during the day you will have the opportunity to look into the mirror and see that your muscles are pumped and full of blood, your veins will be more prominent, and your overall tone will be more evident.

However, your body will not stay like that, after you stop working out your body starts to slow down and get ready for the recovery process.

During the heavy workout regime or extreme exercise, your body will be burning up the proteins, nutrients, minerals and vitamins that it needs to work at its best. (this needs to be replaced) and it can be, with nighttime recovery supplements.

 

 

 

Now depending on how intense the training was, sometimes your body will burn up these nutrients quicker than your body can produce them, so you therefore, may need some additional supplementation to help you through this period.

If you don’t replace these nutrients in time it can lead to your muscle fibres not repairing quick enough and be prone to injury, it can also lead to muscle spasms, cramps and even lethargy as your body basically won’t have the energy that it needs.

 

 

A good time to help with this process is nighttime as this is when your body balances out the hormones in the body that are essential for muscular recovery and growth.

When we go into a deep sleep is when the magic happens, this is when we have the largest release of growth hormone (GH) from the anterior pituitary which sets up the best environment for muscular growth. Sleep is also the best time for our body to release a steady supply of muscle building amino acids. All of this will help your body get back to its best and be ready for that next workout.

When you sleep, your body starts to heal and repair.

 

To help your body reconstruct itself while you are sleeping, here is a list of supplements that will be of benefit to you and aid you in your recovery and muscle building process.

 

 

 

Casein Protein

This gives out slow and lasting elevations in blood amino acids which will provide nutrition to your recovering muscles while you sleep.

EFA’s (essential fatty acids)

These are found in fatty fish and have numerous health benefits which include, fat loss, muscle growth, cardiovascular health and joint health. Consuming this at bedtime along with casein protein will further slow the release of amino acids and ensure a sustained release of amino acids throughout the night.

GABA (gamma-aminobutyric acid)

This has a number of important roles in the central nervous system. GABA is an amino acid neurotransmitter, it has been proven to boost the release of growth hormone, it can enhance fat loss and it has been reported that many individuals experience a more deep and satisfying sleep.

Melatonin

This plays a vital role in maintaining a healthy sleep pattern which is ideal for athletes who are wanting to gain additional muscle mass as it can produce up to double the amount of GH release under resting conditions. It is also beneficial, especially if they are having trouble sleeping due to their body aching through their intense workout. This is also known to be beneficial for people who are suffering from jet lag.

Mucuna Prureins

This comes from an ancient Indian herb which is called the velvet bean. This has shown to help elevate the body’s stores of L-dopa (precursor to dopamine)

Dopamine is a key player in signalling for the release of GH

Tryptophan

Is an essential amino acid that is generally found in plenty of the everyday foods we eat but is available as a supplement. It helps with the functioning of many organs in the body. Our own bodies cannot produce this amino acid which is why it is essential that we consume it in other ways.

It increases the levels of serotonin which is the calming hormone, so it, therefore, supports the sleep patterns and the quality of sleep. It also helps with general well being.

Valerian Root

This is good for promoting sleep and reducing anxiety. It has sedative properties that are great for insomnia and promoting sleep which will help with the release of GH. Its medicinal uses as an analgesic and sedative go back century’s and are well documented. It is also used by athletes for mild pain relief.

ZMA

This is a combination of two key minerals (zinc & magnesium) These are crucial in helping the recovery process after an extreme workout. It increases the hormone levels which will become much lower after frequent training. It aids the sleeping process and helps with a more restful sleep which in turn leads to a greater release of GH

 

As with any supplements, always check beforehand before consuming regular quantities.

 

Hopefully, some or all of these will help you build and repair those damaged muscles while you sleep which occurred during your intense workout regime.

By allowing your body to fully recover it will help you achieve those goals you set yourself and hopefully avoid any future injury’s.

 

As with all supplementation, make sure you are also consuming a healthy diet and maintaining a regular and safe workout.

 

 END


 

Healthy Way To Gain Weight – Yes there is one!

Healthy Way To Gain Weight

 

If you are underweight and you are looking to put on additional weight, maybe you’ve started training down the gym and you’re looking to pack on some additional muscle, then you might be wondering if there is a healthy way to gain weight?

 

 

 

Well, first things first, you might be lean to start with and although this can often be healthy, sometimes if you are underweight it can also be a concern.

 

 

Before you decide to start eating everything in sight, so you can pack on that extra weight thinking it will help you lift heavier weights in the gym then you need to take a step back and think for a moment.

 

You could already have poor nutrition or other health issues that you are not aware of, so it is always best to speak to your doctor beforehand to make sure there are no underlying issues with your health. You could even speak to a dietitian afterwards, so they can give you additional advice.

 

If you are underweight then you could have an overactive thyroid gland, type 1 or type 2 diabetes, coeliac disease or some kind of eating disorder, so getting yourself checked out beforehand is extremely important and will alleviate any negative thoughts you may have.

 

 

Having been checked out and given the all clear you are probably wondering is there a healthy way to gain weight, and how do you go about putting on that extra weight?

Well here are some healthy ways that you can try.

 

Please remember to do this slowly and gradually to start with so you are aware of how your body is going to react to the additional weight, consuming too much additional food to quickly in a short period of time could lead to unforeseen health issues. Be patient and build up slowly and you will eventually achieve your goals.

 


 

Eat more frequently

Sounds obvious, but if you eat five or six smaller meals spread evenly throughout the day rather than three standard size meals then your body will feel fuller faster.

Exercise

Try some intense weight training, by lifting heavy weights you will build additional muscle mass which will increase your overall weight, as muscle weighs heavier than body fat. Also, the additional exercise will increase your appetite, so you will want to eat more.

Extra toppings

Sprinkle your scrambled eggs with grated cheese, add some fat-free dried milk to your soups and stews or even grate some cheese into your casseroles to thicken up the sauce and add more calories

Fish

If you like eating fish, then try consuming a fatty fish like salmon as it is high in calories and is also full of omega-3 fatty acids

Nutrient-rich foods

Whole grain breads, cereals, dairy products, fruits, nuts, seeds, and vegetables will give you a much healthier diet.

Snacks

In between meals, try having some small snacks, a handful of nuts, some fruit, vegetable slices, avocado, even a spoonful of peanut butter.

Shakes & Smoothies

Instead of drinking fizzy drinks that a full of sugar and have very few calories, try drinking a smoothie or a shake that can be full of fresh frozen fruit and vegetables and have much more vitamins and nutrients.

Swap food types

You are already eating certain types of food, so just swap them over for the high-calorie versions.

Treat yourself

Have the very occasional slice of fruit or apple pie with a scoop of ice cream, but more healthily you can have some granola bars, muffins made of bran, healthy yogurt or anything that has additional nutrients and calories. Remember, this is an occasional treat to help you gain weight, it shouldn’t be consumed too frequently.

When to drink fluids

Drinking any kind of fluid before a meal can severely blunt your appetite, it is better to consume a high-calorie drink alongside your meal and then consuming further drinks around thirty minutes after the meal to help you feel full.

 

 

Remember, this is a healthy way to gain additional weight and it is done by consuming healthy foods, it is not done by throwing high-calorie junk food into your diet.

Yes, you need to consume additional calories, but the foods have to have nutrients too.

 

 

 

Just take it slow, you won’t see or get results overnight, but once you get into your stride and start to understand what foods are working best for you then you will soon realise that it won’t be long before you hit that magic number you were aiming for when you next step onto the scales.

 

 

Eat Well and Stay Healthy.

 

 END


 

Protein Shakes Pros and Cons – Do you really need it?

Protein Shakes Pros and Cons

If you’re into your fitness training and you are regularly down the gym, whether it is on the treadmill, exercise bike, cross trainer or lifting heavy weights, then you might wonder whether it is necessary to consume a protein shake before or after your workout, well if you are wondering this then you might also wonder what are the protein shakes pros and cons.

 

 

In this day and age, we are regularly shown adverts or images of healthy people in magazines on billboards with great looking physiques and it is often portrayed that this is what we should look like. A lot of the time to get a great looking body like this it will take a lot of time and energy, something that nowadays us busy people just don’t have.

 

Spending hours down the gym a couple of days a week, even more for some gym junkies! And then having to get home to cook a decent meal to help replenish some of the nutrients our bodies have lost whilst we were working out and on top of that, having a full-time job, it really is a wonder how we have the time to do what we want to do. Never enough hour’s in the day is a common comment.

 

 

Well, one way to save a little bit of time is to introduce a meal replacement in the form of a protein shake, this will save you from having to start cooking once you get home from a strenuous day, and the bonus is, there are fewer dishes to wash. Jokes aside, this is one way to help you get additional protein into your body, but do you really need it and what are the pros and cons?

 

 

 

 

Protein shake Pro’s

The most obvious thing about a protein shake is its convenience. Whereas it could take you an hour or two (dependant on the type of meal) to create a normal type meal a protein shake can be made in around 30 seconds.

 

If you are out and about all day, it is far easier to have a few protein shakes in a bag and consume them when required, carrying around a complete meal in a bag is more difficult or even more expensive if you decide to eat out.

 

They help build muscle and repair the muscle that was damaged during your workout.

 

They are jam-packed full of amino acids which are essential building blocks for our bodies.

 

The breakdown of a protein shake is much quicker than if you were to eat food from other animal sources, therefore it can get into your system much quicker and work much sooner.

 

Protein Shake Con’s

The main thing is, they can be very expensive.

If you compare a single serving or chicken, tuna, or turkey etc against a single portion of protein shake then there is a big difference in cost.

 

 

 

Secondly, protein shakes are often unnecessary. A lot of people take a protein shake because they think it is the correct thing to do, they see others doing it and automatically believe they should do the same. Make sure you definitely require them before consuming them, as I said earlier, they can be expensive, so make sure it is not an unnecessary expenditure.

 

The people that really only need to consume a protein shake are those that are doing heavy weight training, bodybuilding, or extreme endurance sports, this is because these sports are pushing your body to the extreme and burning off lots of nutrients, proteins, vitamins and minerals and a protein shake will help replace those that are lost during the intense training.

 

If you have already consumed a high-quality breakfast before training then this will provide your body with more than enough protein for you to complete your training, that goes for all other main meals as well. If you have already consumed a normal breakfast/meal and then consume an additional protein shake, then it will be wasted as your body can only deal with a certain amount of protein at any one time. The additional protein can cause further health issues, the liver and kidneys will have to work harder than normal to be able to excrete the unused protein into waste products.

 

If you are taking any form of protein shakes, then please make sure that it is actually being of benefit to you. If you are getting any unusual aches, pains or constipation then try going without it for a short period of time to see if it actually makes a difference and the aches, pains or constipation subsides. Remember, just because someone else is taking a certain supplement, doesn’t necessarily mean you should too. Everybody’s metabolism, fitness goals, diet etc are completely different, so go with what works best for you, not other people.

 

If you do have any unusual aches, pains, constipation or anything out of the ordinary then please seek out professional advice.

It is better to be safe than sorry.

 

 

 

If you have recently cut out protein shakes and have noticed a difference with your body then please drop a comment in the box below, your comment may help others avoid any further issues. We would love to hear from you, even if you have just started taking a protein powder.

 

 

Train hard, train well and stay safe.

 

 

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Protein Shakes Before Workout – Are They Necessary?

Protein Shakes Before Workout

 

Looking to build muscle and bulk up? Then you need to make sure that you are consuming extra protein shakes before workout.

Now obviously you are not going to eat a plate full of food in the form of a steak, vegetables and maybe some carbs, just before you go to a workout, this would just lay in your stomach making you feel full up and lethargic and not really wanting to go through any form of exercise regime, after all, it can take your body 6-8 hours to fully process this, but, you can get that additional protein in the form of a protein shake.

 

This will be much easier on the stomach, it won’t make you feel so lethargic and it is much easier to consume, and it only takes approximately 2 hours for the body to fully digest and process.

 

When you work out, especially a heavy workout, then your body uses its existing protein to help repair the muscles that have been fatigued by the workout. It does this by supplying the vital nutrients that your body needs for repairing the body tissue.

 

If you don’t have the required amount of protein in your body to help with this repair then this can lead to overtraining of your muscles, basically you are not seeing the results, so you train harder and therefore break down the body tissue even further and not giving enough time for the body to repair itself.

 

This is a vicious cycle that can eventually lead to injury if you are not careful.

 

 

Protein Shake

Drinking a protein shake before a workout will ensure that your body has all the essential nutrients that your body needs to get you through the workout and help with the recovery process.

 

Now, all that being said, there are of course some people who will disagree with the fact that you shouldn’t drink a protein shake before your workout, as it doesn’t really do anything and you should really consume them after your workout. Well, I’m sure that this is a debate that will go on for many years to come.

 

 

Different View

Well my view is that every individual is different, we all have different fitness goals, we all have body’s that will digest protein at different times than others, we all have different training ethics, different rest periods, different rest periods between sets, some people are in the gym for just 40 minutes at a time while others are in there for 2 – 3 hours.

 

Peoples body weights are different, lifestyles, gender etc etc. The list goes on and on. All these things can and will affect your outcome.

 

So, I would say, listen to your body and understand how it reacts to different training methods, keep a note of your diet and make notes of what gives you the most benefits and what doesn’t, try different foods.

Keep a record of your training regime and what methods are working best for you. Try a protein shake before each workout for a couple of months and compare your results to taking a shake after a workout. At the end of the day, you have to mix and match and find out what works best for you as an individual.

Remember, your perfect diet, fitness regime, workout etc will be perfect for you, but it won’t necessarily be perfect for someone else, and this works both ways.

 

It’s your body, your fitness goals and your healthy diet that will get you the results you want, so keep taking notes, keep varying your techniques, and overall, stay healthy.

 

Issues

If you have had training issues and are not getting the results you’re after then drop a comment in the box below, or, if you have had training issues but you have now resolved them then also drop a comment below, maybe it will help someone who is having difficulty with a certain part of their training.

 

If you have any other comments that you think people can benefit from, even if it’s just a small thing then please share them.

It could be the one piece of the jigsaw that helps someone else achieve their goals.

 

 

 

Train safe, eat healthy and have fun.

 

 END


 

Protein Powder Shake Recipes – Whats Your Favourite

 

 

Protein Powder Shake Recipes

 

If your into fitness training weight training or any other sport and you take protein shakes as a supplement to help your recovery process, then you are most probably aware that there are a set quantity of different flavours that are available, Strawberry, Vanilla, Chocolate etc, their are also a few other elaborate flavours that some suppliers have advanced on to help make their more of a variety to choose from.

 

So, wouldn’t it be nice to have a few other protein powder shake recipes to add to your normal boring flavours? (I’m not saying their all boring, it’s just nice to have a change from the norm, I personally love Chocolate)

 

 

If you do want to add a little extra flavour to your protein shakes, then why not make your own.

All you need is the ingredients, a blender and a few minutes of your time, and you can make a nice nutritious and flavorful shake that will not only taste good, but it will also do you good as well.

Full of fresh ingredients along with a couple of scoops of your normal flavoured protein powder and you will be amazed at how good they can taste. Once you get the hang of it you can even start to invent your own flavours. And the great thing is, you know that the shake is nothing but pure nutrition and protein that you helped make yourself.

 

 

All you need to do is put all the ingredients into your blender and then blend to your desired consistency. Once you have completed this then your protein shake is ready to drink.

 

Below is a list of 10 to choose from, and remember, you can also invent your own.

 

Vanilla Coffee

2 scoops of vanilla protein powder

½ cup of vanilla almond milk

½ a cup of brewed black coffee (cold)

Sweetener to taste (optional)

1 cup of ice cubes (adjust as required)

 

 

Almond Blast

2 scoops of vanilla protein powder

1 ½ cups of skimmed milk

1 tbsp of smooth peanut butter

½ a cup of raisins

½ a cup of raw oats

1/8 of a cup of almonds

 

 

Wild Berry

2 scoops of unflavored protein powder

1 cup of strawberry’s

1 cup of raspberries

1 cup of blueberries

2 cups of fat-free milk

1 cup of ice

 

 

Peach Oatmeal

2 scoops of vanilla protein powder

1 ½ cups of almond milk

½ banana

¼ of a cup of dried oats

1 peach, pitted and peeled

Sweetener to taste (optional)

1 cup of ice

 

 

Honey and Banana

2 scoops of vanilla protein powder

1 ½ cups of almond milk

1 banana, chopped

¼ a cup of Greek yoghurt

1 teaspoon of honey

A sprinkle of ground nutmeg

 

 

Strawberry Cheesecake

1 scoop of vanilla protein powder

1 ½ cups of water

1 cup of strawberry’s

4 tbsp of reduced fat sour cream

Sweetener to taste (optional)

 

 

Chocolate and Peanut Butter

2 scoops of chocolate protein powder

2 cups of fat-free milk

1 tbsp of smooth peanut butter

1 cup of ice

 

 

Chocolate Coffee

2 scoops of chocolate protein powder

1 cup of skimmed milk

1 cup of water

1 tsp of instant coffee

1 cup of ice

 

 

Pineapple fruit

1 scoop of vanilla protein powder

1 cup of pineapple juice

1 banana

¾ of a cup of strawberry’s

1 tbsp of non-fat Greek yoghurt

1 cup of ice

 

 

 

Carrot Cake

2 scoops of vanilla protein powder

1 ½ cups of almond milk

¼ of a cup of Greek yoghurt

¼ of a cup of shredded carrots

¼ of a cup of chopped walnuts

¼ of a teaspoon of ground cinnamon

A pinch of ground nutmeg

A pinch of ground ginger

 

 

I do hope you enjoy these protein shakes and hopefully one of them will become your favourite. If not, then let us know what your favourite flavour is?

Is it just one of the standard flavours or do you have your own secret recipe that you would like to share?

Whatever your favourite flavour is, let us know, we are always interested in your comments and would love to know if you prefer the standard protein shake or you like to mix and match your own special concoctions.

 

 

Either way, stay healthy and enjoy those shakes.

 

 

 

 

 

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Nutrition And Hydration – Are You Topping Up?

 

Nutrition

 

If your someone who is in to keep fit, athletics, weight training or any kind of sport, then you will need to make sure that your nutrition and hydration is kept in balance as this is vital for helping you perform at your very best when you are exercising.

 

Keeping your nutrition and hydration balanced will make a significant difference to you when you are training and will definitely help you in achieving your goals.

 

 

During exercise, the body use’s carbohydrate and fat as it’s main source of fuel, and the one you should be focusing on is “carbohydrate” This is because our bodies have ample stores of fat to feed off, even if you are undertaking a lengthy exercise regime.

 

The carbohydrate, however, is much more limited and will become much more depleted if you are undertaking an extreme workout session (over 90 minutes)

 

Even if you were to undertake several workout sessions throughout the day, the carbohydrate will need to be replenished in between sessions.

 

The carbohydrate which is stored in our body is in the form of muscle glycogen and if this is depleted and not available for our body to use when required, it can have an adverse effect on the type of exercise you are performing. If you are a runner, swimmer, cyclist or any sport’s person who trains for a timed performance then you will definitely notice a difference if your carbohydrates are not kept topped up, it will make you feel more fatigued and more lethargic if your levels are too low, this is noticeable if you ever watch a runner towards the end of a long race when they only just about jog across the finish line at a speed much less than when they first started.

 

 

Hydration

 

Keeping your body in a fully hydrated state is extremely important for your health and for your exercise performance.

When you exercise, your body sweats using the available body fluids, if you are dehydrated then you will have reduced fluids and reduced blood volume. Being dehydrated will also reduce your body’s capacity to deliver oxygen to your muscles and this will lead to your body overheating, this will in effect lead to your body not being able to work at it’s most effective.

 

 

 

Always make sure that your body is fully hydrated before you start to exercise, if you are undertaking any prolonged or lengthy type of exercise, make sure that you keep a regular intake of fluids throughout the exercise regime. You should be consuming approximately 200ml’s of fluid every 20 minutes if you are exercising for up to an hour. If you are going to be exercising for longer than this then consuming additional drinks containing glucose and electrolytes will be more beneficial.

 

 

Post-exercise

 

Once you have completed your exercise regime then it is important that you restore the fuel that your body has used during the exercise. This will obviously be different for each and every one and will also be dependent on the type of exercise that was undertaken and for how long. A simple method to check that your body fluids are back to a normal level are by consuming enough liquid so that when you pass urine, it comes out clear. Be careful if you are consuming sugary energy drinks as the calorie content could add up to more than you have burned off during the exercise.

 

Make sure you consume more carbohydrate (glycogen) to replenish that which was lost during the exercise, it is advisable to consume around 1 – 1.5 grams of carbohydrate for every one kilogram of body weight, and to do this within the first few hours straight after the exercise regime. Remember, even though you have stopped training, your body is still working at a quicker rate than normal.

 

For optimum performance, make sure that your body’s fuel levels are completely topped up before you start your next exercise workout, if you don’t, then this is why sometimes you find it more difficult to train in quick succession, it’s commonly known as overtraining and is also one of the reasons that people don’t get the results they are after.

 

 

 

Give your body the proper time it needs to recover.

That way, it will reward you over time and allow you to train harder and longer in the future, and also allow you to get closer to your own individual goals.

 

 

 

 END


 

Protein Shakes For Weight Gain – How Much Will I Gain?

 

 

Protein Shakes For Weight Gain – How Much Will I Gain?

If you’re into weight training, bodybuilding, or any strength training sport and you are looking to add some bulk or additional gains to your body then you need to consume more calories than your body actually needs.

A common question that some people ask is, shall I take protein shakes for weight gain?

 

 

The healthiest and safest way to gain additional weight is for you to do it gradually, depending on the size of the individual in question, this would normally be around one pound per week.

 

Every one pound of additional weight would be equivalent to consuming approximately 3500 additional calories than your body actually requires. So, you would have to consume an additional 500 calories per day more than you would normally consume to be able to add those extra gains to your body.

 

For best results, it is recommended that you add your protein powder to low fat or skimmed milk, so you can get extra calories and nutrients.

 

 

 

 

 

All protein powder varies in its caloric content depending on the type you use, but on average it has 140 calories per serving. The milk (8-ounce glass) will have approximately 120 calories (dependent on the type of milk) so on average, a normal protein shake (2 scoops) will have approximately 260 calories per serving.

Using the above calculations, 260 calories per serving x 2 protein shakes a day equals 520 calories per day.

If you multiply that by 7 days per week, you are now looking at 3640 calories per week.

 

With this information and a regular balanced nutritional diet, you should see gains of approximately one pound of body weight per week (you will have to do your own calculations, dependent on the type of protein powder and milk used)

 

 

Does exercise help?

 

 

 

You need to concentrate on gaining muscle rather than just consuming additional calories.

 

If you exercise regularly then your body will require more protein and overall calories than those who don’t exercise.

 

Strength and resistance training will help you gain more weight and muscle mass to your body rather than just consuming additional calories through protein shakes. If you just take protein shakes alone then it will take much longer to gain weight. Heavy exercise burns fat and gains additional muscle, the muscle is heavier than fat so will help with the additional gains.

 

If you are training to get bigger and bulkier then it is recommended that you consume the additional protein right after you have worked out. By doing heavy strength/weight training, your body breaks down the muscle tissues and drinking the additional protein right away will ensure that your body has a fresh supply of amino acids’ to help with the muscle repair. It is also recommended that when you get back home from your training that you have a meal that is rich in protein to also help with the muscle repair and the recovery process.

 

Make sure that you eat protein throughout the day along with your healthy balanced diet to make sure you keep your energy levels high.

 

 

Are too many shakes dangerous?

 

It can be counter-productive if you consume too many protein shakes throughout the day, it can also be dangerous.

 

Depending on your gender, age, activity levels and diet, your body is only able to use a certain amount of protein and if it has too many calories and they are unneeded then your body will store it as fat, even those calories from protein.

 

The body’s liver must process all this protein that you consume and if it has been overworked then it will be unable to remove the toxins, essentially, leaving excessive amino acids’ ammonia and insulin in the body.

 

This could lead to health issues, so make sure that if you are taking additional protein then you are fully aware of the possible health issue that could arise. It’s always best to do your research beforehand if you are thinking of taking addition supplementation for your own sporting goals.

 

If you have recently added protein powder to your diet and you are seeing any type of results, then please let us know. Has it made a big difference to the way you train? Have you had to completely change your diet? What are your thoughts and ways to consume protein powder to get maximum results? It would be great to hear from you, click on the page and drop your comments in the box below.

 

 

Train well and stay healthy.

 

 END


 

Vitamins Role In The Body – Why There Required

 

 

Did you know that the body requires 13 essential vitamins’ for it to work properly? I’m sure you did, but if you didn’t, or if you just want reminding, then let me explain a little more.

Vitamins are a special group of substances that your body requires for it to function at its best and to help with things like cell function, and growth.

Do you know the vitamins’ role in the body? Well, there are 13 of these essential vitamins’ and they are divided into two groups. Fat-soluble and water-soluble.

There are four fat-soluble vitamins’, these are stored in the body’s fatty tissue, these vitamins’ are A, D, E and K. These types of vitamins’ are much more easily absorbed by the body if they are in the presence of dietary fat.

There are nine water-soluble vitamins’, these types of vitamins’, once in the body, must be used straight away for the body to get the best use. If there are any of these water-soluble vitamins’ left over in the body, then the body will get rid of them through the expulsion of urine.

There is only one water-soluble vitamin that the body can store, and that is vitamin B12. This vitamin can be stored in the body’s liver for many years.

Every vitamin in the body has its own important role and if you get deficient in any of these vitamins’ then it can affect you and lead to health problems.

 

Here is a list of the 13 essential vitamins’ for your body.

Fat soluble,

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Water soluble,

Vitamin C

Vitamin B1

Vitamin B2

Vitamin B3

Vitamin B5

Vitamin B6

Vitamin B7

Vitamin B12

Vitamin B9 and folic acid

 

What does each vitamin do?

Vitamin A helps to form and maintain our teeth, bones, mucous membranes, soft tissue and skin.

Vitamin B1 helps the body’s cells to change carbohydrates into energy.

Vitamin B2 helps in the production of red blood cells and also helps with body growth. It also works along with the other B vitamins’.

Vitamin B3 (niacin) helps to maintain healthy nerves and healthy skin. It also has cholesterol-lowering effects at high doses.

Vitamin B5 (pantothenic acid) plays an important role in the production of hormones and cholesterol. It is also essential for the metabolism of food.

Vitamin B6 helps to form red blood cells and helps to maintain brain function.

Vitamin B7 is essential for the metabolism of carbohydrates and proteins and in the production of cholesterol and hormones.

Vitamin B12 is important for metabolism, helps form red blood cells and is also vital for maintaining the central nervous system.

Vitamin C helps with wound healing, is an antioxidant that helps to promote healthy teeth and gums. It helps with the absorption of iron into the body and maintains healthy tissue.

Vitamin D helps the body to absorb calcium which helps with the maintenance of healthy teeth and gums. It also maintains the proper blood levels of calcium and phosphorus.

Vitamin E helps the body to form red blood cells and is also an antioxidant.

Vitamin K is essential because, without it, our blood would not flow correctly, it would coagulate (stick together)

 

 

As you can see, vitamins’ are an essential part of our dietary consumption and making sure we get the correct number of vitamins’ and nutrients into our body is extremely important, that way we can keep our body in tip-top condition and avoid any possible health issues.

 

If you think you have certain health issues? Aches and pains, lethargy, tiredness, etc. Then maybe all you need are additional vitamins’ to help perk you up. Maybe a quick visit to your doctor just to confirm this would be the ideal solution to help make you feel a lot more vibrant and brighter with that added spring in your step.

 

 

 

Please note, these are not super pills and they are not a quick fix. If you have any doubt or are worried about any ongoing issues that you may have with your health, then please seek expert medical advice where they can give you a complete check over and advise you of any issues you may have.

 

If you take any regular vitamins’ and minerals and you have noticed any difference in your overall health, then drop a comment in the box and let us know if and how they have helped. Even if at some point you stopped taking additional supplements/vitamins’ and you noticed a change, please comment below and let us know what happened, it’s always interesting to hear other people’s views on how these supplements work.

 

 

Have a great day and stay healthy.

 

 

 

 

 

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Vitamins Vegans Lack – Know What You Need

 

 

Vitamins Vegans Lack – Know What You Need.

 

The simplest and easiest way to define vegetarianism is basically a person who is on a diet that is free from meat, fish and fowl flesh.

Do you know what vitamins vegans lack, do you know if you are taking in the correct number of vitamins?

 

Vegetarianism covers a very wide spectrum.

Vegans.

Vegans don’t eat any animal-based products and refuse to wear anything made from these products.

Raw Foodists.

Are vegans who only mainly eat legumes, nuts, sprouts, raw fruits and vegetables.

Pescatarians.

Who eat fish and seafood.

Lacto-vegetarians.

Who eat dairy products but do not consume eggs.

Lacto-ovo-vegetarians.

Consume milk products and eggs but avoid all animal flesh.

Fruitarians.

Consume fruits, nuts, seeds and other plant-based products.

Flexitarian.

These are vegetarians who eat meat and fish very occasionally.

 

 

Health and vegetarianism.

Nutritionists and doctors have agreed that by consuming a diet that is low fat but also high in vegetables, fruit and nuts can be of a great boost to your health. Research has also suggested that cutting back on red meat or even removing red meat from your diet altogether can help cut your risk from getting heart disease.

Being on a Vegan or vegetarian diet has also shown type 2 diabetes to be reduced along with reduced blood pressure, glucose levels and triglycerides.

Studies have been made and it is concluded that having a health-conscious diet and being on a diet that is rich in fibre, minerals, vegetables and vitamins does seem to protect against disease, and this includes cancer.

 

Nutrition and vegetarianism.

It is without a doubt that a healthy diet without meat can be more beneficial to you, “However” you need to make sure that you are getting enough vitamins into your diet that are left out by not consuming meats and fish products.

Lack of the correct vitamins can lead to a varying amount of health issues.

To make sure you are getting the right vitamins, it is advisable to make sure your own deficiencies are topped up to maintain your health level.

Vitamin B12 which can only be found in animal products is vital. Lack of this vitamin can lead to Anemia, blindness, numbness in your limbs, tingling and also muscle weakness.

To help get additional B12 into your body you can consume B12 supplements, fortified cereals, and veggie burgers.

If you are a vegan or ovo-vegetarian who eats eggs but not dairy, then you need to consume additional dark green vegetables, tofu, butternut squash, soy nuts, edamame beans non-dairy products that are calcium fortified or additional supplements.

It is crucial that you get additional absorbable calcium into your body as this will help protect against osteoporosis or the thinning out of the bones.

Whatever type of vegan or vegetarian you are it is highly important to make sure that you get enough alpha-linolenic acid, calcium, iron, protein, riboflavin, vitamin B12, vitamin D and zinc.

 

Some great ways to get these nutrients into your diet are,

 

Alpha-Linolenic Acid (Omega 3)

Canola oil, flaxseed oil, ground flaxseeds, soybeans, tofu, walnuts and walnut oil.

Calcium

Almonds, almond milk, bok choy, calcium-fortified orange juice, cheese, collard greens, dark green leafy vegetables, edamame beans, milk, spinach, tahini, tofu and yogurt.

Iron

Beans, dried apricots, dried prunes, eggs, fortified breakfast cereals, fortified whole wheat bread, legumes, nuts, and soy-based foods.

Protein

Amaranth, beans, edamame beans, eggs, kamut, nuts, nut butters, quinoa, tempeh and veggie burgers with more than five grams of protein.

Riboflavin

Almonds, cows’ milk, fortified cereals, mushrooms and soy milk.

Vitamin B12

Some breakfast cereals, fortified veggie meats and soy-based beverages.

Vitamin D

Fortified breakfast cereals, Cheese, egg yolks, orange juice and some dairy products.

Zinc

Black eyed peas, cheese, fortified breakfast cereals, lentils, mushrooms, nuts, seeds, soybeans, soy milk, split peas, veggie meats and wheat germ.

 

All of these vitamins are available in a supplementary form and can be taken individually or some as multivitamins. If in doubt, then speak to your local health store or a nutritionist who will be able to advise you on your own individual health requirements.

 

It is advisable to speak to your doctor before taking any additional supplementation, especially if you are under any other form of medication, about to go into surgery, pregnant, breastfeeding or have any ongoing health conditions.

 

If you have recently given up meat and become vegan/vegetarian and you have noticed a difference in your overall health conditions and your general wellbeing, or you have any advice that you would like to pass onto others, things to watch out for, things to avoid, things to try, then why not let us know your thoughts by commenting below, it would be great to hear from you.

 

Even if you were once a vegetarian and you have now gone back to eating meat and fish and have noticed a changeable difference, please let us know.

 

Stay healthy and happy eating.

 

 

 

 

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