How to Pick the Supplement That Is Right for You

Amongst the pages of all good bodybuilding and fitness magazines are a myriad of manufacturers attempting to sell you supplements with wild claims of almost every kind. They all have the miracle answer to your problems. But do they? Many of the claims that are being bandied around these days lack substance and do nothing to aid the consumer in the search for the product that is right for them.

So to help you make an educated decision when buying fitness supplements, bodybuilding supplements or general sports nutrition you need to adhere to the following basics.

1. The look of the product says a lot about the quality. It's usually true that packaging quality reflects the quality of the product inside, that is, if the packaging is poor, the product is likely to be inferior, and if the packaging is high-quality, chances increase that the product is a winner.

2. Now you need to do as any good grocery shopper would do and read the back of the label. I would suggest that the first thing you look for is the serving size and then how long will the product last according to the directions. You need to be looking for a product that gives you at least a 28 day supply to be of any value.

3. It's important to look for branded ingredient names on the back panel. While each product is unique, branded ingredient names can include names like "lean complex" and "rapid absorption initiator." It's usually a good sign if a product has branded ingredient names on the label as this can indicate that the product is of quality. While there is still the chance that low grade products can make up branded names in their advertising spiels on the packaging, usually the presence of branded ingredient names demonstrates that a company has put in considerable time and effort into making a quality product that may have some research backing.

4. Ingredient concentrations are important because ingredients make products work. For example, if a product contains metabolites like creatine, how much creatine does the product contain? This should be clearly listed on the label. To be effective and to meet claim, important ingredients should appear as close to the beginning of the ingredient listing as possible. This ensures that you're getting enough of the active ingredients to expect that the product will deliver.

5. Real-world case studies and testimonials are fine, but the ultimate test is this: does it work? This is a question that is best answered by science.

In today's market, there's really no reason why a product shouldn't be backed by science - unless it's just hit the market and academic testing is ongoing. High-quality products will almost always have scientific references listed if label space allows.

6. Contact information on a product package is a sign that a company stands behind its products and is willing to step up to the plate to give you customer service, should it be required. Avoid all supplements that don't list contact information on the label.

While these are general rules to use when picking a supplement, you need to be aware of what the ingredients actually do for you before you want to include them in your diet. So I would suggest that you research exactly what supplements will be beneficial to you and your goals.

Champion Health and fitness provides quality knowledge and products to help you in your health and fitness quest.

All About Protein - A Beginner's Guide to Protein

Counting calories, exercising regularly, and still not seeing success?

According to Alison Gosby, PhD, paying attention to the amount of calories of protein you consume may play a crucial role in your ability to lose weight.

"Any dietary intervention that results in dilution or restriction of protein in the diet will promote overeating in the environment where food is abundant," she explains, when protein in the diet goes too low "we keep eating in an attempt to attain our target level of protein."

But why exactly is protein so important and how much do you really need to stay healthy? Let's take a step back to learn all about protein and how to get the most benefits out of your diet.

Why Protein is Important
"Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues," says experts at WebMD, and according to Donald Layman, PhD, "protein dulls hunger and can help prevent obesity, diabetes, and heart disease."

Additionally, according to George Bray, MD, "very low protein diets are clearly detrimental. You lose lean body mass."

How Much Protein Do You Need?
In the past, the RDA for protein was about 56 grams for the average adult, but new studies and experts suggest that the necessary protein intake may be much higher than that depending on your current weight and level of activity.

Highly trained athletes may need as much as.7 to 1 gram of protein per pound of body weight, or about 140 grams for a 180 pound man.

However, that's at the higher end of the scale. Men who work out 5 or more days a week for an hour or longer may only need.55 grams per pound, and if you only work out 3 to 5 days a week for 45 minutes, you may need just.45 grams per pound.

Trying to lose weight? Protein is still crucial for your results. The fewer total calories you consume throughout the day, the more protein you need to compensate for the loss, says Layman. You may need to bump up your protein intake to about.45 or.68 grams per pound in order to preserve lean muscle mass.

When's the Best Time to Consume Protein?
Some experts claim that the human body can only digest about 30 to 40 grams in a single sitting and any more than that may put stress on the kidneys, but despite the fact that a lot of research has been done on the effects of protein, not a lot has been done on the digestibility of protein - and this limit may be more fiction than fact.

However, when you consume your protein may have a significant impact on your physical performance. "At any given moment, even at rest, your body is breaking down and building protein," says Jeffry Volek, PhD, and studies have shown that 30 grams of protein can be enough to trigger protein synthesis for up to 3 hours.

Consequently, you'll need to ensure that you consume enough protein to sustain yourself throughout the day rather than simply scarfing down some chicken wings for dinner, otherwise protein synthesis will only be stimulated for that brief time during dinner rather than spread evenly throughout the day.

Including Protein In Your Diet
Now that you know all about protein and why it's important, it's the perfect time to figure out how to boost your protein intake!

Although protein can be found in a wide variety of foods, not all protein sources are equal. Animal products such as milk, eggs, meat, and fish are typically the best sources for protein as they offer the right proportions of essential amino acids that your body can't synthesize on its own.

However, if you're vegetarian, these sources of protein might not be an option, so you'll have to turn to nuts, legumes, grains, and soy in order to get the necessary amount.

Unfortunately, you'll have to consume approximately 20 to 25% more plant-based proteins in order to obtain the same amount of benefits that animal proteins have to offer, which may make it difficult to lose weight since you have to consume the extra carbs.

What About Protein Shakes?
According to Jose Antonio, Chief executive officer at the International Society of Sports Nutrition, "Most people can't make a meal immediately after post-workout, so these ready-to-drink shakes are really your best alternative."

Although research hasn't exactly proven the role of protein shakes in sports performance and muscle building, increasing your protein intake does offer a wide variety of health benefits even if it does come pre-packaged.

Types Of Protein Powder

Protein supplements especially the powder type for protein shakes are very popular these days. Knowing what's in a protein powder is crucial in choosing what product to take. The three main proteins are whey protein, casein and egg white. For bodybuilders though it gets more complicated. Here's a brief overview of the types of protein powder you can get.

WHEY PROTEIN Whey protein is a by-product of cheese and is a good source of branched chain amino acids (BCAA) that is used to fuel muscles when working out. In the bodybuilding world, though, it doesn't just end on a product being whey protein based. This type is sold in three forms: whey protein isolate, whey protein concentrate and whey protein hydrolysate.
Isolate is more popular than concentrate. It is more expensive though; for a reason. It takes more to produce protein isolate. It is processed to remove fat and lactose so it is pure protein and the easiest to absorb. Most supplements are taken atleast 30minutes before workout but whey isolate can be absorbed in about 10minutes so it also makes a great post-workout drink. Whey protein concentrate on the other hand has more fat and lactose. It has about 70-85% protein content. Isolate obviously has higher value of protein because it is pure but a lot of bodybuilders say they don't notice a big difference between using isolate and concentrate. The third type which people don't normally hear of is whey protein hydrolysate. This is processed like isolate but other than making it more pure, the process also already pre-digests the protein making it even easier to absorb. Unfortunately though, the process that makes it so also leaves the product bitter tasting. Unlike concentrate and isolate, manufacturers don't put how much hydrolysate there is on their product.

CASEIN Casein is protein found in milk. The protein is separated from milk by ultrafiltration. Casein is slow digesting and continues to feed the muscles long after whey have been absorbed and used. It can sustain the body with amino acids for up to 7hours. Casein is best used with whey. This is important for bodybuilders to know. Unlike whey which is great as a post workout drink, casein is usually used before bed or during the day. It can supply the body with the necessary protein that it needs throughout your sleep especially since muscle repair and rebuilding takes place on our sleep.

EGG WHITE Egg whites have excellent amino acid profile. This is considered as one of the types of protein with the highest quality and is even dubbed the most perfect protein. It is almost fat free and cholesterol free. Egg whites from a large 33g egg can contain almost 4grams of protein and less than 1gram of fat and 1g of carbohydrates.

SOY PROTEIN Most body builders don't pay too much attention on soy protein because it has the lowest quality of protein. However, this is very important for vegans and vegetarians. One upside of using soy protein is that it gives us protein without the usual cholesterol included in meals.

When Should You Take Creatine Monohydrate?

If you have been considering ways to bulk up fast with increased muscle mass, you likely have considered the option of taking supplements like creatine. You can take creatine monohydrate in a variety of formats, such as gel capsules, tablets, and a powder mixture to be mixed with water or another liquid beverage. Anytime you take a supplement such as this, however, you want to consider the ideal time to take it in order to maximize the benefits to the fullest.

Supplements such as this are a great way to increase muscle mass and strength, and are commonly used by serious athletes, bodybuilders, and others. At one time it was recommended that you take creatine monohydrate as a supplement before your workouts. Taking such a supplement as this will replenish your body's stores of creatine, but is it really best to take it before a workout? Creatine is actually a substance that is naturally produced inside your body, and it helps your body produce adenosine triphosphate, otherwise known as ATP. ATP is used by your body for short-term but large energy bursts, so it is in high demand during an intensive workout.

Many experts now believe, though, that you should take creatine monohydrate as a supplement after a workout rather than before unless you feel that your body is already drained of creatine from previous intensive workouts. If your body is well-rested and nourished at the start of your workout, you likely have enough of this substance in your body to enjoy a great workout. Plus, this substance does have the effect of drawing fluids from other areas of your body into your muscles, which creates the feeling of decreased energy such as the down you feel after a sugar high.

So why would you take creatine monohydrate after your workout if it produces ATP you need for short-term, larger energy bursts? Through scientific research, evidence and research now show that taking this supplement immediately after a workout results in a greater increase in muscle mass, and this is especially true when you take your supplement in combination with proteins and carbs. This is because after an intensive workout, your muscles are susceptible an increased level of creatine uptake. The uptake is enhanced with the aid of proteins and carbs. Ideally, your creatine would be ingested within about thirty minutes or so of completing your workout.

If you are considering taking a supplement like creatine monohydrate, you want to take it at the best time so you get the maximum benefit out of it. You can benefit when you take creatine monohydrate before or after your workout, but evidence does show that you will enjoy the maximum benefit in most cases when you take it with carbs and proteins within about 30 minutes of completing your workout. With this in mind, you may want to consider the option of taking your supplement with plenty of water and protein-rich and carb-rich health bar shortly after you leave the gym. Following this strategy will have you bulked up in just a short amount of time.

Boost Your Testosterone With Tribulus Terrestris To Maximize Muscle Growth

Tribulus terrestris is a flowering plant mainly found in tropical areas. This plant has been known and used by people from all over the world to treat many diseases for a few centuries. In Greece, tribulus terrestris is used to treat diuretic problems. In China, it is used to relieve headache and early ejaculation. In Turkey, it is mainly used to treat hypertension and cholesterol problems. What benefits can it offer for bodybuilders?

Testosterone, a hormone naturally produced in human body plays a great role in building muscle. Many bodybuilders use prohormone supplements to increase the secretion of testosterone despite their side effects. Some prohormone products are believed to cause a few side effects such as the increase of prostate size, hair loss, gynecomastia, cancer, and so on. In females, the use of prohormones may lead to increase in testosterone levels. This can cause them to look and sound like a man as facial hair appears and their voices become deeper. Excess amounts of prohormone use may even lead to liver and kidney damages.

Tribulus terrestris is believed to be a safer way to increase testosterone levels in human body. When people are following a diet or doing high intensity training, the hormone secretion decreases and makes it hard to gain muscle mass. Unlike prohormones, tribulus terrestris increase is claimed to be effective on increasing the LH (Luteinizing Hormone) levels. The increase of LH levels automatically signals the body to produce more testosterone. With the high levels of testosterone, a bodybuilder can build muscle more easily.

The effectiveness of tribulus terrestris in bodybuilding is still debatable. A number of studies on animals have demonstrated that tribulus terrestris can increase testosterone levels that enhance sexual activity. Some studies done on human demonstrated that tribulus showed no effect on improving muscle strength and body composition. Some bodybuilders who have experience on using it claim it to be effective while some others claim the opposite.

Tribulus terrestris gives different result to each individual. Despite its questionable effectiveness in bodybuilding, it is often taken by bodybuilders in their off cycles to regain their normal testosterone levels. Most users have given positive reviews, although the claims of the effectiveness of tribulus terrestris are mostly personal.

The side effects of taking tribulus are rare and insignificant. For those of you who want to boost your testosterone levels but are reluctant to take steroids, you can give it a try.

You Might Not Be Getting Enough Protein If These Start Happening

Protein is crucial to the body for muscle growth and repair. We also need protein for healthy hair, nails and skin not to mention overall health and well being!

Sometimes it can be difficult to know if we are eating enough protein to fit our needs, here are some signs that you may need to include more in your diet.

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Signs Your Body Needs
More Protein

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#1 Lack of progress

If you are training hard and eating a healthy diet filled with fruits and vegetables but still is not seeing progress, there is something amiss. This lack of progress is most likely due to not eating enough protein.

✓ Your body uses protein for a huge number of things and unfortunately building muscle is not at the top of its priority list. Therefore, if you do not eat enough, your body will not be capable of building muscle as the protein it does receive will be needed elsewhere in the body to keep you alive and moving rather than building your biceps!

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#2 Wounds heal slowly

Slow-healing wounds are a sign of insufficient protein in the diet. Although vitamin deficiencies are also possible culprits for this issue, it is often a lack of protein in the diet that can be the root of this problem.

✓ This is especially prominent if you are not ensuring to eat some lean protein at every meal.

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#3 Often injured

Recovery after training is crucial to making progress in your next session, and if you are constantly suffering from injuries it might be worth considering adding more protein to your diet.

Exercisers that do not consume enough protein are at a higher risk of injury due to the fact that this is an essential nutrient to promote healing and repair.

✓ Without enough of it, your body simply won’t recover as quickly as it should and this can result in injuries!

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#3 Often sick

The body’s immune system relies heavily on receiving enough protein to function.

✓  If you do not build in enough of this essential nutrient in your diet, your body will not be able to manufacture white blood cells which are used to defend it against invaders such as bacteria and viruses – leading to being run down and being more susceptible to catching illnesses!

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#4 Losing muscle

Although muscle loss can be the result of excessive cardio, too little protein to meet your body’s needs is a major culprit too. Muscle needs protein to repair and grow after a training session, so if you are losing it, this is a major warning sign that you are not eating enough protein in your diet.

Often when this happens, you will also notice your body composition may shift into a higher body fat level than it had been before.

✓ This is due to a decrease in metabolism caused by the loss of muscle which made it easier for the body to store fat; the less muscle you have, the less calories the body requires to function.

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#5 Hair loss

Although many factors can contribute to hair loss, protein deficiency can be one of them. This is due to the fact the hair, skin and nails are not the body’s priority in times of deficiency.

The body is concerned with survival, and hair is not necessary for that purpose. This can result in more hair loss than normal when you take a shower, and you may notice your nails going brittle too.

✓ Try to include a protein source at every meal and track how much protein you eat so that you know if you are hitting your target numbers on a daily basis. There are plenty of free apps that making doing this easy and hassle free.

✓ Don’t rely too heavily on any single protein source, try to vary them so that you are receiving the full spectrum of amino acids and also all the accompanying vitamins and minerals that go hand in hand with a varied balanced diet.

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Protein Deficiency | Tips

✓ It is worth getting blood tests at the doctors to check for any vitamin or mineral deficiencies, especially if you suffer from any of the issues above as often with nutritional deficiencies, there can be more than one at play contributing to your symptoms!

✓ Supplementing is also an option for people on the go that might not always have time to prepare a full meal or are struggling to meet their protein needs through whole food sources.

Muscle Building Protein - Casein Supplements

People have been searching for the best way to build lean, muscular physiques for thousands of years. Some people think that the bodybuilding phenomenon is something that began only a hundred years ago, or so. The truth is that men and women have been exercising, experimenting with different foods, and trying various other techniques to improve their physiques for as long as written history goes back. From the athletes of ancient Greece to the modern day bodybuilder, there have always been people who want to get bigger, stronger, and leaner.

Athletes and bodybuilders have it a lot better today than those ancient athletes did. Today we have a lot of science to point us in the right direction when it comes to exercise physiology and cutting edge nutrition. Athletes today have top quality protein - casein, whey and other types to choose from to help develop their muscles. No longer do people have to search around in the dark or use superstitious concoctions to grow bigger, stronger muscles and shed unwanted body fat. It's important for people who want to build muscle mass to eat plenty of protein. Casein protein is one of the most beneficial and abundant sources of protein available. If you want a beneficial supplemental form of protein, casein supplements should be at the top of your list.

All About Protein - Casein, Where Does it Come From?

Lots of people drink protein supplements on a regular basis, but never stop to think about how the supplement companies produce their favorite protein. Casein, like whey protein, is derived from whole milk. Refining processes heat the milk up which causes the protein to separate from the other nutrients in the milk, like Calcium. As the elements separate, a filtration process is used to filter the calcium and liquids away from the refined protein. The protein is then washed and run through several other processes to get it to a powdered from. After this step, the protein is then used in nutritional supplements and food additives. Sports nutrition companies look for the highest quality protein. Casein and whey protein are both derived from milk, but both have different biological profiles. The best proteins are used in the top quality protein drinks and other nutrition products, like protein bars.

Protein: Casein or Whey, Which is Better?

For the past decade whey protein has reigned as the King of Proteins over the world of sports supplements. Whey protein is a great way to build muscle and a whey supplement should definitely be a part of your regular eating plan. It's important, however, to get a complete protein profile every day. That means that you need other types of protein; casein should be at the top of your list for other protein sources.

The legitimate benefits of whey protein have been discussed, published and endorsed so much that many people go overboard with their supplement consumption and only drink whey protein products. Whey protein is very good, but it should not be overdone in your diet to the extent that you exclude any other type of protein. Casein has benefits and attributes that whey protein does not; and vice versa. Make sure that you take supplements that contain casein protein to reap some of these important benefits.

The Benefits of Casein Protein Supplements

Casein protein has a lower biological value than whey protein, but that doesn't mean that you need it any less. If you are serious about adding muscle mass and repairing muscle fibers after heavy workouts, you can't afford to miss out on the fantastic benefits of this often overlooked protein. Casein protein is a slower acting protein than whey. Post workout drinks usually contain high amounts of whey protein because it is so rapidly absorbed by the body. Your body needs to get a fresh supply of amino acids after a hard workout, and whey helps to deliver these amino acids quickly. Casein, on the other hand, is digested slower and absorbed by the body at a slower pace. It's important to remember that your muscles are still healing long after your workout is over. Having plenty of slow acting protein, like Casein, helps to nourish and heal your muscles long after the whey protein has done its job.

One important amino acid that is found in ample supplies in casein protein is glutamine. You can find glutamine is other types of protein, casein just happens to have a lot more than the others. Glutamine is very important because it helps to preserve muscle mass better than any of the other essential amino acids. Bodybuilders are always on the lookout to gain muscle, but if muscle preservation is overlooked, all the muscle gain in the world won't make a difference. Luckily, you don't have to make a conscious effort to preserve muscle mass, besides drinking a protein drink that is rich in glutamine. You don't have to look far and wide for this kind of protein; casein has you covered.

The Search for a Perfect Protein

As long as people are going to improve their physiques by nutrition and exercise, the search for the perfect protein supplement will continue. Today's athletes don't have to rely on regular foods alone to get the essential protein they need for serious muscle growth. There is no perfect protein. Casein and whey, along with other types of protein, like egg protein, should all work together to give you a complete protein profile in your day to day diet. Profect is one protein drink that raises the bar. It contains a proprietary blend of proteins to give people 25 grams of high quality protein in a small, less than three fluid ounce drink. There may not be anything perfect, but Profect sure comes close. Be sure to include whey, casein, and other proteins in your diet to get the amino acids that your body uses to repair and strengthen muscle tissue. It's all about maintaining the muscle you have, gaining more muscle mass over time and shedding fat. Sticking to a diet with all the necessary protein types will help you along the way.

What Is Creatine? Find Out More About This Killer Supplement

If you ask any successful athlete or weight lifter what their essential supplements are, odds are that most, if not all of them will say "Creatine Monohydrate." Ever since creatine hit the market, it has been one of the most in-demand, best-selling supplements of all time. After all, being an athlete or someone trying to get in better shape is all about results. Creatine monohydrate has been talked about a lot for the results that it delivers, so let's take a look at just what this popular supplement is, and how it works.

Creatine is Natural

Your body naturally produces creatine. In fact, if it weren't for naturally occurring creatine, your body wouldn't be able to do any serious physical activity. That's because creatine helps to supercharge your body with ATP, an essential fuel for hard physical activity, like lifting weights. In other words, creatine is one of the building blocks of the energy resources your body needs to work out with more intensity.

The bad new is, though, that your body only has limited stores of naturally occurring creatine. Once it's tapped out, your body can't perform at top levels. By supplementing with creatine, you give your body a bigger store of creatine to create more energy for your workouts. That means creatine loading makes you stronger and able to workout for longer periods of time, which results in more muscle mass over time.

Pump Up With Creatine

If you've ever worked out hard and felt a great "pump" you know how essential those kinds of workouts are to getting bigger and stronger. When your muscles are pumped, they are infused with blood and water. Creatine helps your body to push more water into your muscles, which results in a better pump during your workouts. As you workout in a more "pumped" state, your muscles are forced to adapt and grow. This hydrating action is one of the ways that creatine works to make your muscles larger and more powerful.

Getting More Creatine

As you can see, creatine really does work, so having more of it in your body is definitely a good thing, if you like having bigger, stronger muscles. To get more creatine, you could eat pounds of red meat, which is rich in creatine monohydrate. Unfortunately, you'd have to eat pounds of steak, just to get a few extra grams of creatine. Instead, you should use a supplement that contains pure creatine monohydrate. You can start with a creatine loading dose of 20-50 grams a day for a week, and then taper down to a maintenance dose of 5 - 20 grams a day. That should fuel your body with the creatine you need to take your physique to the next level.

Make no mistakes, creatine monohydrate is a very effective supplement that can help you to gain muscle mass at rates faster than you ever experienced before.

The Best Health Supplements for An Increase In Weight

Even eating alone is not considered a best mass gainer. To assure eating is going to be effective, most people compliment this with supplement intake. Many supplements exist in the market all declaring they're the best when in fact they are only after the money. To help people that would like to truly gain weight, the following are considered the most effective weight gain supplements.

Natural weight gain supplements

Without having to spend too much, these are the best weight gain supplements.

Protein powders - it is an important nutrient used in muscle repair and growth including bone health. Protein sources are actually foods that are meaty, various legumes like beans and also dairy products like milk and cheese. The most common individuals who take protein are weight training athletes who wish to build muscles. Protein is normally considered the top mass gainer among weight lifters.

Creatine - these are definitely compounds necessary to supply energy to our muscles. The issue with creatine despite its importance, our body does not produce enough of this substance therefore we get little of it from food. In our body, creatine increase muscle fiber size, power and overall strength. Creatine's another significant property is to keep water in the muscles so there will be less lactic acid production.

Multivitamins - it's not a typical weigh gain supplement but this won't make it less among the many other weight gain supplements. Multivitamins provides the body the best nutrition and minerals in order that it could work well very minute of the day and keeps it far from diseases and harm.

Protein Bars - in place of taking heavy meal, protein bars are easy and convenient options for energy that our body needs. There are occasions that a meal isn't feasible that is why people end up with protein bars. This is a convenient technique to increase weight when compared to other best mass gainer for its accessibility.

High Calorie Diet - there are actually instances when people don't gain weight while they have big food intake. The issue here is that this amount of calorie they take is definitely enough for it to be consumed by the body's metabolism. To achieve weight, the perfect option is to increase calorie consumption in your diet.

Glutamine - it is really an essential amino acid that helps with the recovery of our muscle after a physical and strenuous activity like football and weigh lifting. Based on studies, this is actually the most abundant amino acid found in the muscles. High levels of this amino acid within the muscles will mean faster recovery. You'll gain more muscle weight if you recover easily.

Learning this list of best mass gainer allows us to know that we really do not need to spend a lot on commercial food supplements provided by many pharmaceutical companies. There are also food supplements which can be dangerous due to their negative effects. Instead go ahead and take natural supplements listed above and your on your way to possess a safe and healthy weight gain.

Why Is It That Our Meal Consumption Is Not Enough to Supplement Our Body in Weight Training?

I have been visiting the gym for several years now and have managed to reduce my weight by more than 10 kg over the whole period of time. Over these years, I have considered and attempted to consumer bodybuilding supplement to enhance my training and help me achieve my objectives possibly faster and more effectively.

I have tried consuming the Whey, as well as some muscle gain supplement, creatine and a host of other supplement known to be helpful to my workout. However I have thought why is it that the food we consume everyday seems not enough to cover the nutrient needs like protein? Are we not supposed to consume balanced diet so that our body has the necessary nutrient to function or grow even more in our bodybuilding program?

Well, the food that we consume does contain enough protein as well as other necessary nutrients that help in growth of our body system. However, the nutrients are generally adequate only for our daily normal living needs. When we go to the gym, we exhaust a lot more energy than usual daily living. We tend to burn some fat, tear off some muscles so that new muscle can be built on, and train up our stamina. Such strenuous exercising exhaust lots of our energy and would require even more food to supplement them. Unless we are prepared to eat 5-6 meals or more a day, we are unlikely able to cover this nutrient needs due to gym training.

Besides, we all desire to build muscles that are huge as well as well toned. We usually need to work very hard to achieve those great looking muscles and there is no easy shortcut for that. Well, certain supplement is known to be able to speed up this process and help us achieve our desired body shape faster. Hence another role of weight training supplement is to help in speeding up the muscle building process, hence attain that wonderful body shape much earlier than merely consuming staple food.

In summary, staple food and normal diet is able to provide the necessary nutrients and energy for our normal living daily needs. However, for the bodybuilders, they need more than just the nutrients provided by these staple food, they need the supplement to cover those energy lost through training, they need the specific nutrients found in the supplement to help build their muscle up. And supplement will also help in attaining the bodybuilding goals earlier. So do consider the weight training supplement as one of the key nutrient supplies if you intend to step into the gym and work it out.

Top 7 Health Benefits of Whey Protein

Whey protein is usually the first choice for those involved in rigorous workouts. However, whey has a larger role to play in terms of health benefits. These uses go easily unnoticed as whey is enshrouded with its fame to assist in muscle mass. In this article, let us uncover the 7 other health benefits of whey protein.

• Weight Management

Whey protein is often used as a meal replacement. It takes a little longer while to digest than other proteins. The more it stays in the stomach, better it helps reduce food cravings. Stomach does not empty easily. This prompts you to lower your calorie intake. Whey also speeds up the metabolic activity.

• Storehouse of Amino Acids

Even though proteins are known to contain amino acids, every protein may not be as efficient as whey. Whey protein is made up of all the 9 essential amino acids. These are the amino acids that cannot be obtained from dietary sources. This is why whey may even be considered as the best amino acid provider.

• The Power of BCAAs

There are a total of 3 BCAAs in existence. Branched Chain Amino Acids prove more useful than normal amino acids as their absorption process occurs instantly. BCAAs skip the intermediary process of absorption. They are directly absorbed in the bloodstream.

• Low Cholesterol Levels

Whey protein helps reduce LDL cholesterol. Cholesterol is categorised as 2 - High Density Lipoproteins (HDLs) and Low Density Lipoproteins (LDLs). Higher the HDL Cholesterol level in blood, more the chance of remaining heart healthy. LDL Cholesterol works in contrast to this. Whey protein helps maintain a good cholesterol level as it brings down the quantity of LDLs.

• Blood Pressure

LDL Cholesterol can eventually lead to high blood pressure. They constrict the path of blood flow. This can create a pressure on the heart to pump blood. To fulfil this demand, blood pressure can soar up. Unmanaged blood pressure is one of the major cardiovascular worries. Whey protein helps lower blood pressure amongst those experiencing hypertension.

• Anti-cancer Properties

Whey has also been researched to have a negative effect on cancer cells of glutathione. Abnormal multiplication of cells is detected as the main cause of cancer. The depleting effect that whey exhibits on these cells accounts for its anti-cancer properties.

• Anti-oxidants & Immunity

Glutathione is the most efficient anti-oxidant found in nature. As whey stimulates glutathione production in multiple tissues, it elevates both the anti-oxidant supply and the defence system of the body. This is to say that whey strengthens immunity.

How Much Protein Is Enough For Growth?

For years the accepted dogma was that 1g per lbs of body weight was the minimum protein intake an athlete or bodybuilder should consider in order to grow. This was idea was perpetuated by supplement companies saying that the more you train and the harder you train you should think about upping your protein intake to 1.5g/lbs or even 2g/lbs! How true is that though?

We know that when you train you induce an injury response in your muscles. The more frequent the injury response, the more you grow or the more you adapt.

What do you need in order for the muscles to grow? Well you need the three basic macronutrients - protein, carbohydrates and fat. Of course there are other micronutrients you require for various reactions in your body but for the most part we can assume they'll be contained in the wholefood we eat.

People have been repeatedly spouting (and I'm guilty of this) that if you go below 1g per lbs of body weight you won't maintain the musculature you have. In fact, there's clinical evidence that shows that going below 1g allows you to maintain muscle and even GROW.

Clinical evidence now suggests that 1.4g of protein per KG of body weight is sufficient for growth - that works out to around 0.6g per lbs.

When people start ingesting large amounts of protein, the body can only use so much of it for muscle growth (it can absorb almost all the protein you throw at it) and the amino acids are used in gluconeogensis meaning it gets stored as sugar or fat.

Protein itself can cause the release of insulin from your pancreas. Insulin is the MOST anabolic hormone we know of and it increases protein synthesis which is great. However, insulin is also lipogenic meaning that it causes your body to store fats. Eating vast amounts of protein will mean you'll have a lot of circulating insulin, which can lead to insulin resistance (so it's less useful when you actually want it) and as, previously mentioned, can make you fat!

You don't need THAT much protein to grow. 1.4g per KG per day will do it - for a 100kg man that's only 140g.

I should also point out that when someone is dieting, more protein is required in order to prevent catabolism of muscle. This article is about muscle growth, for information on dieting, check out my site.

Written by Shiva, a med student with an interest in bodybuilding and powerlifting.

What Are the Potential Negatives With Whey Protein?

There seems to be little debate as to the benefits of whey protein. It helps in building muscle, protects the body against illnesses such as blood pressure and cancer, helps in battling degenerative illnesses, is used by expecting mothers for their child's development, and can help promote weight loss. Certainly this is an impressive list of positive uses of the product for many people. But with all health benefits of whey protein and what it has going for it, are there any dangers inherent with a product that can be so influential on the human body?

The four areas of major concern by most health experts are:

1. Potential for osteoporosis. Though never been proven, it is known that the consumption of high levels of protein may lead to an imbalance of minerals in the bones. This could have an effect on bone mineral density, eventually causing osteoporosis.

2. Kidney function. Many experts caution there is a risk to the kidneys with the protein, but this, as well, is somewhat circumstantial. High protein diets stress the kidneys, which has the responsibility of flushing wastes. Those who are on these high protein diets for a long period of time are at a greater risk for kidney stones and in severe cases kidney failure. Again, the link between deteriorating kidneys and long-term whey protein use is not conclusive, but to be safe people using the protein or for that matter on any high-protein diet might want to consume in moderation.

3. Allergic reactions. If you are lactose intolerant, whey protein may create problems. The standard lactose percent is well above the ranges that can be tolerated by the majority of people who are lactose intolerance. Anything below 2% can be tolerated well by most people suffering from intolerance. People who are lactose intolerant will have to opt for whey protein isolate, which has less than 1% lactose. As a comparison to whey protein, fluid milks are in the neighborhood of 5% lactose, and lactose-reduced milk about 1.5%. The higher the fat content, the lower the lactose content.

4. Liver damage. There is evidence that whey protein can have a positive influence with people with liver disease or liver damage due to hepatitis, as it will increase glutathione levels. Glutathione plays an important role in our antioxidant defense system, and people with liver disease due to hepatitis tend to have low levels. It is important to note, however, that whey protein will probably not reverse the damage or cure the disease. It would be a mistake to stop taking prescribed medications when using the protein, and taking excessive amounts could lead to problems.

There are many viable uses for whey protein, and building muscle programs usually top the list. Trying to find cautionary tales on the reasons not to use it were, quite frankly, not easy to find. On our website we always try to perform due diligence on any of the products that are sold as beneficial to our health, and almost always there is something that will beg for caution. With this product it seems to be overuse, as there is definitely a point where the product can do damage to certain organs. This of course holds true to virtually anything, and as long as it is used in moderation whey protein will be quite beneficial.

2 Types of Amino Acid to Improve Your Muscle Repair

While most amino acids are more commonly known to act as neurotransmitter precursors (chemical substances that transmit messages from one nerve to the other) which can:

• improve mood,
• improve performance,
• and improve cognitive function,
• significantly improve muscle repair, regrowth and recovery as well.

Research shows that when you train at an intensity above 90% of your maximum heart rate, or close to exhaustion, your oxygen usage sky rockets, in turn, causes an increase in the accumulation of lactic acid in the muscles, which in the case of turning your body alkaline reserves to pull from bones and other mineral dense sources. Not to mention the muscle tissue is torn and adenosine triphosphate (ATP) levels in muscles become exhausted.

Amino acid Glutamine

The good news is the amino acid glutamine has been proven to help boost the body's immune system and help keep your training on track. In addition to playing a vital role in cell volume and transfer of nitrogen, it has also been shown to help the immune system and helps the body recover.

In fact, research at the Conway Institute for Biomolecular and Biomedical Research at University College of Dublin has found glutamine immune stimulant properties were so impressive, it was used to treat patients with inflammatory diseases such as infection and injury. Experts recommend around 5 grams a day should greatly help support a healthy immune system during periods of heavy training.

Glutamine 250 g is also available at some online stores regards the optimal recovery and growth after your workout. This is basically when your muscles are particularly receptive to nutrients from the blood flow to the exercised muscles remains high and muscle glycogen levels are depleted, so that your muscles have a "sponge as" the quality that absorb nutrients you give it. The solution to optimize the recovery and growth in this case could include eating a small meal composed of protein with both simple and complex carbohydrates.

However, a high protein meal will not put significant levels of amino acids in the blood until a couple of hours after you eat, especially if the blood flow to the gastrointestinal tract was decreased by a hard training session. The solution may be in the form of amino acids because they do not require digestion.

The term "free form" means just that: they are free of chemical bonds with other molecules and so move quickly through the stomach and into the small intestine, where they are quickly absorbed into the bloodstream.

By 1990, the national team of Bulgarian weightlifting began trials to determine if free-form amino acids were a boost to muscular growth. The work was so successful that part of the study was replicated on the Colorado Springs Olympic Training Center. Since then, top bodybuilders and power lifters around the world today, including Mr. Olympia Dorian Yates and "Mr. Powerlifting" Ed Coan, have benefited from this new research.

Amino acid Leucine

The next most effective amino acid for recovery is leucine since research shows the higher levels of leucine in your bloodstream, the more synthesis of muscle protein you get (i.e. more repair and regrowth your muscles).

In fact, experts believe adding just a few grams of leucine to your post workout recovery meal/shake can increase the synthesis of protein by 50-70%.