For those that are looking to build lean muscle, getting adequate amounts of protein is very important. Protein is essential for physical performance and your overall health. When you go to the gym and lift heavy weights, you are actually tearing your muscle fibers apart. The growth in the muscle comes when you rest and recover.
There are many things to consider when picking the best protein powder, but here, you will get a breakdown on some of the most prominent protein powder source.
You could also opt to make your own homemade powder. Simply combine dry milk or egg powder, foods high in protein such as nuts and other supplemental flavors. Watch your sugar and fat levels when combining in the blender.
Casein protein powder is a variety of protein found in milk. It is digested rather slowly in the body, which helps immensely in the decrease of muscle breakdown. Casein is also valuable in enhancing strength and boosting your metabolism.
With casein, muscles are steadily more exposed to amino acids, and muscle protein breakdown is reduced. Studies have suggested that casein in the best type of protein to use during resistance training because of the reduction of fat mass, and the gain of lean mass and chest strength.
If you value muscle mass growth and the loss of fat on a calorie-restrictive diet, casein protein powder carries a lot of value because it is very slow at digesting dairy protein.
Whey protein primarily comes from milk and is rich in branched-chain amino acids. Amino acids help facilitate muscle protein synthesis. Whey protein has shown to help build and maintain muscle mass to a great degree. There have been other studies that have suggested that whey protein may improve overall body composition via increasing lean muscle mass and decreasing fat levels.
You will see that whey protein provides a swift increase in amino acids that help the body increase overall strength and muscle mass. This also promotes the loss of fat and can reduce appetite, which is great for losing weight.
Whey protein isolate is the optimal type of protein powder option if you have an intolerance to lactose. It can be used in a variety of diets, be it vegetarian, ketogenic or gluten-free.
As mentioned before, eggs are a great and easy source to find protein. This is because eggs have been shown to be one of the best foods for decreasing your appetite and helping you stay full for extended periods of time. However, egg protein is arguably an even more excellent source to incorporate high-quality protein into your diet.
Egg protein powders are usually made from the egg whites as opposed to involving the yolk. You have to consider that the sensation of feeling full will decrease if the yolk is cut out because of the fat that is in there. Despite that, the quality of the protein remains excellent.
What makes eggs valuable in any protein-oriented diet is that they are a complete source of protein. This means that the 9 essential amino acids that your body cannot make on its own are present in eggs. Even more so, egg protein is the second highest protein powder source of leucine, which is a BCAA that plays a big role in maintaining muscle health, trailing only whey protein.
Egg protein remains a high-quality source of protein that is easily absorbed into your system. Incorporate this into your shakes, and you will see your muscle mass rise because of it.
Pea protein is a relative novice when it comes to protein powder because it is new and highly popular with those who go vegan or vegetarian. Also, there are those that have sensitivities or allergies to egg or dairy-based proteins. Pea protein originates from the yellow split pea, which is a legume high in fiber that contains pretty much all of your essential amino acids.
Studies in rats have shown that pea protein is absorbed a bit more slowly than its whey counterpart. There also seemed to be a hypotensive effect, as a study in humans and rats with elevated blood pressure had a decrease when they took pea supplements. Due to the scarce research, the results of the studies have yet to be confirmed. Preliminary findings have been encouraging regardless.
Soy protein is a form of protein that is isolated from the soybean. It is a high source for protein while remaining relatively low in fat. It is known for also being high in omega-3 fatty acids, which is great for lowering bad cholesterol and raising good cholesterol.
With the number of supplementary antioxidants, amino acids, and fiber, it is a nutritious alternative if you do not want a dairy-based protein. In addition, you will see that there are low levels of saturated fat, so there are no drawbacks to making a nutritious drink.
Analyze your lifestyle, workout habits, and dietary needs and see which form of protein powder will be right for you.
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.
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.
• Whole Milk
• Whey Protein
• Natural Peanut Butter
• Raw Oats
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.
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.
Stability ball buying guide – Height
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:
• If you are 4’11” – 5’4″, buy a ball that is 55cm
• If you are 5’5″ – 5’11”, buy a ball that is 65cm
• If you are 6′ – 6’7, buy a ball that is 75cm
• If you are above 6’8, buy a ball that is 85cm
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.
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.
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.
Egg White Protein
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.
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.
Whey along with casein is one of the two main proteins found in milk. Proteins are known to stimulate the production of glucagon-like peptide 1, a hormone that initiates production of insulin.
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.
How to use whey protein when you are diabetic
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.
Why whey protein?
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.
A whey shake a day helps one reduce chances of suffering from peripheral neuropathy or kidney disease; the most common diabetes complications
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.
Protein takes longer to digest than fats and carbohydrates, because of this you will feel full for longer. A high amount of protein with slow intake will not affect kidneys as much.
One of the other properties of whey is that it contains anti-inflammatory properties. Infections make controlling sugar a difficult task.
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.
Factors affecting blood sugar
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.
Causes of a rise in blood sugar
What you eat or drink; basically the number of carbohydrates and beverages.
Being physically inactive
Diabetes medications when: not taken enough, a dosage is missed, improper dosage.
Mental and physical stress
Menopause or menstrual periods alter the hormonal functioning
Medications such as steroids
Not getting adequate sleep
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.
Causes of low blood sugar
Not eating enough carbohydrates as recommended
Taking diabetes medication without eating any food
Too much diabetes medication
Increased physical activities
Side effects of some medicines
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.
Bodybuilders and Health conscious alike have wondered this
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.
There are three types of whey protein in the market today as listed below:
Whey protein isolate:
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
Whey protein concentrate:
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.
Whey protein hydrolysate:
This type of whey is easy to digest since it is already pre-digested.
Why whey protein?
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 helps one recover from intense workouts fast. It also builds muscle endurance and helps in weight reduction by boosting metabolism
Whey supplies the body with a group of amino acids termed as ‘’essential” since the body does not have the ability to produce them.
Helps lower the risk of obesity. Proteins take longer to digest and will make one feel fuller for longer resulting in reduced calorie intake and weight loss.
Whey and digestion
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.
Whey and allergies
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.
Always visit your doctor when you are not sure what the cause of your symptoms is.
So is whey protein safe for kidneys? Yes.
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]
Whey protein and your liver
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.
Can whey cause constipation?
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.
To prevent constipation, eat enough fruits and fiber. Soluble fiber is also recommended when you can’t get your hands on fresh fruits.
So how much whey protein should you take?
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.
Switch to whey isolate powder when you experience bloating, diarrheal and abdominal cramps. Talk to your doctor when symptoms persist.
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.
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