For many, the dream of getting bigger muscles stops before they even walk into a gym. Many serious lifters underestimate the importance of eating an adequate amount of protein, fats, and carbohydrates to pack on quality amounts of lean muscle. Have you ever heard of the expression of “eating big” to get big?
Competitive bodybuilders drive this point home constantly in order to achieve the desired result. Even if you don’t want to be a competitive bodybuilder, you might have found frustration in trying to put on muscle. Now it’s time to start drinking your calories! Making your own mass gainer shake at home can help you put size when you’re struggling.
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While you might not get arms like Popeye overnight, making a high quality mass gainer shake in conjunction with intense workouts can boost your body into a muscle packed powerhouse. Read to find out how you can make one in the comfort of your own home. Many weight gainers sold at the store promise to deliver the results you want, yet are filled with unnecessary added sugars that you don’t need. They might save you some time, but you know exactly what you’re getting when you make your own.
Are You Selecting The Right Ingredients?
Do you remember how Popeye ate his spinach to get those huge muscles? Unfortunately, you will need much more than spinach in your mass gainer shake to put on size. This isn’t the time to get on your girlfriend’s weight loss shake. If you want to get bigger, you have to start thinking differently. You don’t have to be afraid of the caloric content as long as you are putting high quality nutrition in your shake. So what kind of ingredients should you strive for? Go for nutrient dense foods with a substantial amount of calories. We will get the details of correctly making the shake later, but here is a list of ingredients you can use.
Why are these some great foods for building muscle? These ingredients are high in calories and provide superior benefits to build the physique you desire. To begin, milk is high in protein, and it provides an adequate amount of calcium. Calcium has also been linked to better performance for athletes. Whey protein has been a staple for most people who lift in the gym. As an inexpensive way to deliver high quality protein, whey should be included in your mass gainer shake as one of the primary ingredients. You can experiment with different flavors to see what you like.
Using bananas in your shake every morning might make you feel like you’re turning into a monkey, yet they are an important ingredient! A banana is a great food to ingest prior to a workout because it provides the energy needed to push through harder sets. Adding in your oats give you a quality source of complex carbohydrates that are needed with intense training. Finally, using natural peanut butter is your source of healthy fats that is needed in your mass gainer shake.
While you don’t need to use these ingredients exclusively, any mass gainer shake should include high quality protein, complex carbohydrates, and healthy fats.
How To Mix The Perfect Shake
You don’t want to feel like you’re drinking cement, so mixing the ingredients correctly is important. Begin by filling your blender with enough liquid to ensure the shake isn’t too thick. Use at least two cups of milk. Add in two scoops of whey protein, pour in a 1/2 cup of oats, sliced bananas, and then top with two tablespoons of natural peanut butter. Finally, add a few cubes of ice and blend together for your homemade shake.
When Do I Drink It?
Don’t be afraid to drink a mass gainer shake at all times of the day! It can be a great addition to your breakfast because in the morning your body wants to consume high quality nutrition. Drink the shake before your workout to give you the necessary fuel to finish. You can also have it after a workout because your body needs to recover after putting it through strenuous exercise. Don’t tuck yourself into bed with a bedtime story. Instead, have a mass gainer shake before bed to put your muscles to work while you sleep.
How To Be Successful
Drinking your homemade mass gainer shake won’t make you Mr. Olympia overnight, but it can be an excellent addition to your nutrition plan. If you have had trouble eating enough calories to gain weight, now is the time to make a change.
A combination of high quality workouts, quality nutrition, and adequate recovery will put you on the track to getting bigger muscles. Start drinking your calories, and stay consistent with your plan. Invest in some ensure or other off the shelf product to get the habit started.
What can you do now? Get off the couch! Start mixing your ingredients for your mass gainer shake that you’ll need to drink first thing in the morning. Good luck and happy gaining!
Exercising using a yoga ball is a fun and effective way to lose weight quickly. A yoga ball, otherwise known as a physio, stability, or fitness ball, is a large inflatable ball that can help you add intensity to many different workout techniques. Similar to a trampoline, a yoga ball strengthens your muscles by forcing them to react to the instability of the ball.
Looking for a variety of balls to sit on in the office, something to burn calories at home? Check out our other article!
This prompts your body to work harder than with regular exercises. These balls are an excellent way to improve strength, endurance, and balance. By performing simple activities (like push-ups, sit-ups, and squats) on an irregular surface, our muscles are able to stretch and gain more power. However, you may be wondering what yoga ball fits me? As with most other gym equipment, you must pick the right ball for your size and weight for it to be effective. Using the wrong size may cause injury or lead to ineffective workouts.
The first thing to determine is your height. For most exercises, we recommend a yoga ball that is proportional to your height. A general rule is that you should be able to sit on your ball with your legs at a 90-degree angle or slightly wider, but not less. We have listed a few guidelines below that you can follow to get the right yoga ball for your height:
This sizing chart is great for when you first begin to use a yoga ball, however, with practice, you may find that a larger or smaller ball is more efficient in helping you workout.
Inflation Level
How much you inflate your yoga ball can be the difference between a great workout or an embarrassing and painful fall. The more you over-inflate this type of exercise equipment, the more likely you are to fall over and become a laughing stock at your gym. The tightness of a yoga ball should be enough to where you can sit on it like a desk chair, but still, have the ball bounce when you move. For most exercises, we recommend that there should be a little give on the surface of the ball. When you sit down, your body weight should create a small seat that provides some stability and enables you to sit on the ball. Exercising without proper alignment can lead to back and neck pains.
Weight
Exercising using a yoga ball that is not able to withstand your weight is an accident waiting to happen. The ball may burst from the excess pressure, and you may be seriously injured. The weight limit for most yoga balls is between 250 and 300 pounds. This limit is adequate for most basic exercises and light weight workouts. However, when we’re doing heavy weight-lifting or intense aerobic exercises with our stability ball, we prefer to use equipment that can withstand the added pressure.
The type of ball we choose must be able to endure two different types of weight. The first is “Static weight,” which refers to the total amount of weight the ball can support without any movement from its user. The second is “Body weight.” This is the amount of weight a yoga ball can support while its user is exercising. The ball should be able to withstand the extra pressure without exceeding the limits of its burst resistance. Most high-quality yoga balls have a static weight limit of 2,000 pounds and a body weight limit of 500 pounds.
While bigger yoga balls may be capable of supporting greater weight limits, it is still necessary that the ball’s dimensions remain a good fit for your body size. To ensure that you are using the correct size, you should follow the size guidelines we mentioned earlier and if you are unsure of which size yoga ball to use, test the ball by sitting on it. When the size is correct, you should be able to sit with your knees at a 90-degree angle and your thighs parallel to the floor. If you are unable to do this look into buying a larger or smaller sized ball.
Yoga balls are a great way to exercise at the gym and at home. You can use this ball to replace a weight bench for exercises like step ups and box jumps. A stability ball is also perfect for yoga stretches as it can help to support your body in complex poses. For example, if you are attempting a downward dog on a yoga ball, your muscles will be able to stretch to their full potential due to the added flexibility of the surface. According to the American Council on Exercise, yoga balls help to strengthen our core and tone our body. Start your fitness journey with the right sized yoga ball today!
If you want to lose weight but your daily meal consists of pizza and other fast foods, then it’s time for a change. The answer to weight loss in the creation of a calorie deficit. A calorie deficit takes place when you take in fewer calories than you expel from your body.
This can be done by consuming fewer calories, working out to burn more calories, or combining the two. After creating a calorie deficit, the next step is to consume protein powders. Protein will help you to remain full for long, which can result in less eating and weight loss.
Also, protein boosts your metabolism by using more calories for its digestion and absorption. Additionally, proteins help in the building of muscle when combined with exercise. The more the muscles you have, the more the calories you will burn. So, what’s the best protein powder for weight loss?
Coffee-flavored protein powder contains coffee grounds that contain caffeine, a stimulant that boosts metabolism. Additionally, caffeine also heightens your stamina when you are working out. This allows you to burn more calories and fat. Hence, consume this powder thirty to sixty minutes before your workout. Moreover, the protein in the powder can promote weight-loss through decreasing your appetite. This gives room for reduction in daily calories consumed. But since some coffee-flavored protein powders don’t have caffeine, ensure you read the nutrition label keenly.
Whey protein is one of the most famous protein powders currently, and it’s also a milk protein. The body can easily digest and absorb whey protein, and for this reason, it is consumed after working out for building muscle and recovery. Studies prove that whey protein not only helps in muscle building, it also helps with losing weight. A research study showed that obese and overweight people who participated in the study by supplementing with whey protein gained more muscle and lost more weight than people who did not. Participants also experienced massive improvements in blood sugar control, cholesterol levels, and blood pressure. These benefits originate primarily from the ability of whey proteins to reduce appetite and make the consumer feel full.
Casein is the second milk protein but does not digest as fast as whey protein. However, they share a majority of the weight loss characteristics. When exposed to the stomach acids, casein protein creates curds. Hence, your body will take about 6-7 hours for digestion and absorption. This slow digestion will help you eat less through reducing your appetite. According to research, casein has the most significant effect in making you full and reducing calorie intake. Additionally, casein is a rich source of calcium. Numerous observational studies have shown a relationship between lower body weight and a high intake of calcium.
Soy protein is a plant-based protein that has all the nine essential amino acids required for human health. Because of this, it is a rich source of protein that is suitable for vegans and people who cannot consume milk proteins. According to research, soy protein has an impact on appetite reduction and decreasing the calorie intake. Studies have also shown that soy assists postmenopausal women in losing belly fat. Garden of life, vega and GNC produce some of the most popular supplements and meal replacements on the market.
If you are intolerant to milk proteins, egg white protein is an ideal alternative. This powder is made through processing of dehydrated chicken egg whites. Products made from egg white protein are taken through a process called pasteurization. The process hinders Salmonella while inactivating avidin protein that combines with B vitamin biotin to prevent its absorption. The powder can help reduce appetite and reduce calorie consumption to lose weight.
Just like soy protein powder, pea protein powder has all nine essential amino acids, which makes it a full protein. Pea protein has lower levels of some essential amino acids than dairy-based protein powders. Pea protein powder is processed from yellow peas. The powder is hypoallergenic, which makes it a perfect choice for those who cannot tolerate egg, soy, or milk. When it comes to losing weight, pea protein is an excellent plant-based alternative powder to dairy-based proteins. In a research study that looked into fullness and proteins, pea protein revealed a robust impact on reducing appetite. This led to study participants taking fewer calories in general and consequently their weight reduced. Pea protein’s taste does not resemble that of smashed peas. However, it comprises an earthy flavor that not all people can withstand. Therefore, some brands offer pea protein that is chocolate-flavored.
Foods that are plant-based like legumes, grains, vegetables, and fruits are the most abundant sources of dietary fiber. Sufficient fiber assists your body to normalize bowel movements, control blood sugar, lower cholesterol levels, and to maintain a healthy weight. Similar to protein, research shows that fiber assists in appetite reduction and calorie intake that leads to weight loss. However, it is unfortunate that most fiber is lost during the processing of plant-based protein powder. But some mixed protein powders that are plant-based have been fortified with fiber. Such products mix multiple sources of protein like garbanzo beans, chia seeds, pea, and rice. Together, the fiber and protein form a synergetic impact that helps in more weight loss than the individual ingredients. Hence, search for mixed protein blends that are plant-based and contain over five grams of fiber for each serving.
Conclusion
Depending on your needs and allergies, you will get the protein powder for you. These powders will help you beat your weight loss goals while maintaining the weight you want. We also cover an assortment of fitness equipment like rebounders to get fit as well, it takes two to tango! Get ready to change your wardrobe!
We all need proteins. Proteins are essential for normal cell functioning. Basically, proteins help maintain, rebuild and repair muscles. Besides playing the critical role in the cell process, protein has also been found to benefit individuals with diabetes. Whey protein, like our GNC review, for example, is a healthy option in controlling diabetes as protein digests slowly than carbs minimizing chances of a sugar spike.
Most packaged whey protein shakes have a higher content of sugar that will instantly increase blood sugar in a diabetic individual. For this reason, it is vital always to check the ingredient label to find out the products that do not contain added sugar. You can make the drink sweeter by adding your natural flavors.
Research has shown that consuming whey protein shortly before a high glycaemic index meal increases the early and late post-meal insulin secretion. Individuals with diabetes are advised to have their whey shake some minutes before their main meal, to keep their glucose levels under control afterward.
The preferred amount of whey protein is 0.35g for every pound of body weight. However, it is essential to let your doctor recommend you the amount of whey protein to consume per day.
Whey is bitter; you can add spices and flavors such as cinnamon and vanilla. Also, you only have to make sure that you are not adding calories into the shakes in the name of flavor. You can have a whey smoothie over breakfast cereals or any time of the day that you prefer.
Research has shown that whey protein contains several nutrients that are highly useful when it comes to controlling diabetes. Whey has an amino acid called L-cysteine that synthesizes glutathione. Glutathione is one of the body’s free radical that is responsible for insulin resistance and diabetes complication.
Whey protein highly increases insulin secretion thus decreasing blood sugar after a meal. Research has shown that whey protein also helps build muscles and reduce body mass to help one control their overall weight effortlessly.
Patients most likely to benefit from postprandial glucose lowering by whey protein are those with mild to moderate elevation of HbA1c, who have relatively well controlled fasting glucose, since this is the group of patients in whom postprandial glycaemia makes the greatest relative contribution to HbA1c. However, combining a dietary strategy with pharmacological agents in less well-controlled patients should also be evaluated, such as the combination of insulin to control fasting glucose, together with whey protein to reduce postprandial glycaemia; such a concept has proven to be effective with the combination of basal insulin and short-acting GLP-1 receptor agonists[120].
Diabetes can be unpredictable. It is normal to have fluctuations with your blood sugars regardless of eating the same foods and following your normal routine as advised by your doctor. We understand that it can be so frustrating that sometimes you might not understand why your blood sugars are what they are.
People with diabetes can control what they eat and the amount in that matter; taking their medication and the level of activities they engage in. We are shading light on some factors affecting blood sugar even after playing per its rules and regulations.
High blood sugar damages the blood vessels in the body and leads to increased risk for blindness, loss of sensation and heart diseases such as stroke.
It is essential to focus on what potentially causes your blood sugar to be out of range rather than feeling some sort of guilty. Tracking blood sugar levels is vital; this gives a better understanding of the trends to help you make proper decisions about your diet and physical activities to engage in.
The causes of rising and fall in blood sugar may affect each person differently because each person body is unique in functioning. Seek advice from your doctor when you notice that the blood sugar levels are persistently out of range.
Generally, whey protein supplements can be beneficial when it comes to controlling blood sugar. Even though, remember that the decrease in blood sugar may not occur in all circumstances. It will also depend on what other meals one is has. Whey protein can help diabetic individuals control their sugar levels when combined with dietary guidelines.
Whey is a product of cow milk. It is made as a by-product during the cheese making process. Whey contains a complete amino acid profile and is high in protein. Whey protein is essential when it comes to meeting the protein demands of different individuals like bodybuilders. Besides the fact that way is natural, there are some speculations that too much of it can lead to kidney damage.
This type of whey contains about 90% protein. It is thoroughly refined and contains less fat and lactose. Because of the rigors processing, isolate whey contains less vital minerals
This whey contains about 80 %protein. It is less refined and therefore contains more minerals, lactose, and fats. It is the most common in the market.
This type of whey is easy to digest since it is already pre-digested.
There are several reasons as to why whey is popular among individuals wishing to grow their muscles and stay healthy. Look at the two below:
Whey has several side effects when it comes to absorption. It is complicated to digest and often results in bloating, cramps and diarrhea. This is mainly due to lactose intolerance that most people suffer from unknowingly.
Individuals with lactose intolerance lack the enzyme lactase which is responsible for breaking down lactose carb in whey for easier digestion. Whey isolate is the recommended type of whey protein for individuals with lactose intolerance. As said earlier, whey isolate contains fewer fats and lactose.
Many people are allergic to cow’s milk. This type of individuals may develop sensitivity towards whey protein. The most common symptoms of whey allergies include facial swelling, runny nose, and tongue swelling.
An allergy occurs when the body produces an immune response to a particular substance. On the other hand, intolerance is as a result of a deficiency in the lactase enzyme. It is important not to confuse the two. A non- dairy protein powder is recommended for individuals with lactose allergies.
There is no evidence showing the side effects of whey to the kidneys of healthy individuals. High protein diet can only be harmful to individuals suffering from kidney diseases. A high protein meal often raises the pressure in the kidneys and leads to filtering of more blood than normal. The kidneys can completely fail when this process repeats itself.
We feel that there is not enough evidence that too much protein can damage the kidneys. Even though, it advisable to consult your doctor about whey protein supplementation when you are suffering from any kidney disease.
Accord to research:
The effects of the protein diet on kidney function were independent of changes in blood pressure. There was no significant difference between the carbohydrate and unsaturated fat diets.
A healthy diet rich in protein increased eGFR. Whether long-term consumption of a high-protein diet leads to kidney disease is uncertain.[ncbi]
The liver uses protein when breaking down fats into lipids. Lips are molecules that help remove fats from the liver. There is no evidence that too much protein can damage the liver in healthy people. High protein diet can only harm people with an already existing liver disease such as cirrhosis.
The liver is a vital organ when it comes to detoxification of urea, creatinine, and urea by-products of proteins. It is also essential for people suffering from liver conditions to consult their health care provider before supplementing their diet with whey protein.
Constipation is a common side effect associated with whey protein intake. Illness mostly occurs in individuals with lactose intolerance because of the slowed gut movement. However, remember that one may experience constipation if they are not taking enough fiber and fruits in their diet.
Whey protein is safe and does not have any side effects to majority of people. It is recommended that one takes about 56 grams of protein per day. This amount is enough to protect one from protein-related deficiencies. You may need more of proteins than 56 grams if you are constantly active.
Whey is a safe source of protein. There are several studies with evidence that whey protein is beneficial to the human when it comes to weight control, weight gain and muscle recovery post- workout. The body continuously breaks and rebuilds its tissues. This is reason enough for you to supplement your protein intake with whey protein.
So how do you choose the best protein for you? There are several protein supplements in the market which can often confuse customers. One will be needed to select between whey, pea, and soy, not forgetting the fact that each protein comes in a variety of flavors! Overwhelming right?
Soy has been a cornerstone to any plant-based diet. Pea as a whole food has been abundant for decades but not as long as soy. I personally have tried dozens of both types of proteins. What generally draws me back to Soy-based supplements is the added protein and the texture. Want to see which low carb protein powder we suggest? Check out our review.A Comprehensive Breakdown Between The Two + More
We are here to guide you on how to get the protein powder that you deserve. Our guide thoroughly compares different varieties of protein powders to help you make a non- regrettable choice. Look at our shopping checklist below:
Soy protein is another type of plant-based protein high in amino acids when not processed. soya bean has an advantage over other plant-based proteins because it contains a complete amino acid profile. There are three type of soy protein: soy protein isolate, soy protein concentrate and textured soy protein. Soy concentrate contains about 60% protein and most carbohydrate from the soybean. The concentrate is said to be the leftovers of soybean after the de-fatting process.
Soy protein isolate is the purest type of soy protein in the market. Soy protein isolate contains more pure protein and isoflavones as compared to soy concentrate. The isolate is made when most of the ingredients are removed during the de-fatting process. The textured protein, on the other hand, is made from soy concentrate. Generally, soy is a staple in most plant-based meal replacements.
Pea protein is a natural, plant-based protein is sourced from yellow peas. Extracted Pea is a safe choice for individuals suffering from allergies. The protein does not contain lactose or gluten which makes it easier to digest, with zero gastrointestinal discomforts.
The protein is high in Branched Amino Acids(BCAAAs) among other amino acids that the body doesn’t produce but needed for optimal body functioning. Pea has an excellent amino acid profile that contains the essential amino acids required by the body.
| Soy protein | Pea protein |
| Comparison | Comparison |
| Protein 88.20g | 60g |
| Calories 330kcal | 360kcal |
| Carbs 0g | 25g |
| Fats 3.4g | 4g |
| Fiber 0g | 4g |
| Sugar 0g | 12g |
There are several controversies about soy protein. There are several studies claiming that soy protein may lead to hormonal imbalance. You see, soy contains isoflavones that produce weak estrogen-like substances in the body that increase the number of estradiol levels in the body.
Increase in estradiol levels is likely to lead to a compromise in sperm production and quality. Even though, we believe that the dose makes the poison. Soy is all about consuming in moderation. 56 grams of soy a day is a good deal.
Soy protein is not a good choice for individuals with allergies. It is, in fact, one of the most protein allergens and should be avoided people entirely with intolerance. If the phytate content of soy is not removed, soy tends to inhibit absorption of vital minerals such as zinc and calcium.
The Soya bean process includes a ferment to remove the enzymes inhibitors that mainly result in inhabitation of a protein-digesting enzyme. If this happens, there will be a rise in gas production leading to bloating.
Here are other vegan proteins as explained below:
Hemp protein contains omega 3 and six essential fatty acids that reduce inflammation. It is also high in fiber, 8 grams of fiber per 30 grams of hemp serving. Hemp protein may not be a protein of choice for those wishing to add weight because it contains less leucine; a hormone for muscle building and muscle recovery.
The hemp protein also contains less amino acid as compared to pea and soy proteins. This means that one has to consume more hemp per serving to get similar protein as they would from pea and soy.
Brown rice protein is high in amino acids. Pea, when combined with brown rice protein, provides all the nine essential amino acids that are essential for muscle building and recovery.
Is there any reason to buy pea if you aren’t allergic to lactose and soy? Yes, pea protein is rich in arginine; an amino acid that helps blood vessels relax and also contract to improve circulation. This is enough reason to choose pea over soy especially if you happen to be looking for a protein supplement to energize you and help in muscle recovery post workouts.
Concentrated Pea protein is a great way to maintain quality standards while reducing costs. It is very cost friendly. This might be a safer way to go after all. Did I mention that pea protein tastes good too? Yes, it does.
Soy, on the other hand, is best for bodybuilders and weightlifters who are in need of muscle mass and endurance. The high protein content in soy helps such individuals improve their muscle appearance.
As you can see, the two proteins have various advantages that set them apart. We recommend that you buy the one that meets your nutritional needs.
A quality protein is made of natural ingredients and is easily digestible. We hope that the information above helped you decide on which protein supplement is best for you. It is essential to keep the differences at the back of your mind as you step out to shop for a protein that suits your needs.
