How and When to Take Whey Protein

Whey protein is a byproduct of the cheese production process. The whey is a “complete protein” meaning that it contains all the 9 essential amino acids required for the repair of bones, organs, and muscles. Whey comes with many benefits that include:

· Weight loss

· Decrease in triglycerides

· Aid in cancer treatment

· Play a vital role in increasing muscle mass

· Increase your power in sports

· Increase the functioning of the immune system

· Decrease in recovery and the symptoms associated with over-training

· Decrease the total cholesterol levels while at the same time increasing the levels of good cholesterol

· Decrease the symptoms of HIV

When to use whey

You should use the protein when you are looking to gain the benefits that come with it. You can use it as a snack at work or when working out. When eating it as a snack you should slow down its digestion so that you can feel full for a long time. You can do this by taking it as a shake where you combine it with some nuts or fish oil. When taking it when working out, you should take it 30-60 minutes after working out.

How to use whey

How you use whey depends on what you are looking to achieve. If looking to lose weight you should make a super shake. Here you need to mix the protein powder, vegetables, fruits, healthy fat and a mix which can be milk or water. You can also take the nutrients before and after working out. When taking the nutrients before working out you should drink them 30 minutes before you start exercising.

According to experts, when you take the protein before you start exercising you prevent your muscles from breaking down. It’s also recommended that you eat them after working out so that your body can easily recover. Experts have also shown that consuming the nutrients immediately after workout increases protein synthesis and in the process strengthening muscles.

To get ideal results when using the proteins you need to consider the type of protein that you are using. There are mainly three types of these nutrients in the market that you can go for: there is isolate, native, and hydrolysate. Isolate protein is usually processed in order to remove lactose and fat. Due to this, the protein contains low health boosting bioactive compounds. The protein weight content is usually 90% or higher.

Hydrolysate protein, on the other hand, is usually pre-digested and partially hydrolyzed. This makes it easy for your body to digest it. Native protein is the purest form as it’s extracted directly from skimmed milk-it’s not obtained as a by-product of the cheese production process. The protein is characterized as being low in fat, bioactive compounds, and lactose.

Whey protein is great but you need to be cautious when using it. Studies show that it often brings about digestive problems such as fatigue, headaches, cramps, gas and bloating. You should avoid taking too much of the protein as your risk damaging your kidneys.

Top Five Supplements for Bodybuilding

When it comes to bodybuilding or building muscles in general, our body is often limited by our nutrition. And regardless of how hard we train, sometimes we just can’t make any progress as we are lacking important nutrients that help us achieve better results. Therefore, people turn to supplements.

Supplements are an amazing way to add valuable nutrients that help us build muscle, recover faster or train harder. They boost the results and push our limits, allowing us to make a significant progress with each training.

And despite the fact that we all have unique bodies and react differently to some supplements, there are 5 essential supplements that every bodybuilder needs.

Whey Protein

Whey protein is a fast-digesting milk protein that helps deliver essential amino acids to the skeletal muscle. It is a foundation for muscle gains and the most frequently used supplement.

Whey is quickly shuttled into the muscles where it exerts its strong anabolic effects. Therefore, it is often used as a pre-workout and post-workout meal to increase protein synthesis and improve muscle restoration and recovery. Whether your goal is to drop body fat or build lean mass, adding a whey protein can speed both the loss and the gain process.

It can help with:

Recovery – After the intense workout your body desperately looks for protein to repair itself. If taken immediately after the workout, whey helps trigger rapid muscle recovery and builds strong and lean muscles.

Appetite Suppressant – Whey protein shake can be even used as a meal replacement or a healthy snack that will increase body’s protein levels and reduce daily calorie intake.

Amino Acids – Whey protein contains essential amino acids needed for protein synthesis.

Recommended daily dosage: 20-30g

Creatine

Creatine is the second most used supplement and for a good reason – it is a naturally occurring substance that promotes increased muscle cell volume, lean body mass, post-workout recovery and increased muscle performance.

Naturally produces in liver, pancreas and kidneys, creatine is primarily found around skeletal muscle tissue (95%), where it is transformed into creatine phosphate from which the energy molecule ATP is produced.

Creatine increases energy and strength, allowing harder workouts and better performance, which cause muscles to become bigger and stronger.

The creatine level naturally found in our body is sufficient for ongoing cellular function and is definitely not enough to cause massive muscle growth. Therefore, people opt for creatine supplementation to reap its full benefits.

Recommended daily dosage: 5-10g

Branched Amino Acid (BCAA)

Branched-Chain Amino Acid, also known as BCAA, is another amazing supplement that bodybuilders use to improve their workout results. Protein consists of 20 amino acids, and only 3 of them are referred to as BCAAs: valine, isoleucine and leucine. They help regulate protein metabolism and stimulate protein synthesis.

BCAAs have a similar function as protein – they drive nutrients into the muscle tissue and help muscles recover faster. They also serve as an energy source during workouts, so taking BCAAs as a supplement can replace the nutrients lost during intense exercises. They also improve metabolic recovery and reduce pain caused by muscle fatigue.

Recommended daily dosage: 3-5 grams upon waking and 3-5 grams before and after the workout

Glutamine

Glutamine is the number one supplement for a speedy recovery and therefore essential for every serious bodybuilder. It slows down muscle-tissue breakdown during intensive workout which elevate endurance and improves strength. It allows bodybuilders to lift heavier weights for a longer period of time and train harder, which cause the production of greater lean muscles.

Glutamine also helps preserve the muscle tissue, which helps burn additional fat, while slowing down the muscle loss. It also improves the immune system by placing stress on the entire body instead of just the muscle and quickly restores the health of the muscle tissue, which ensures rapid recovery of the whole body.

Recommended daily dosage: 5 grams upon waking, 5 grams after the workout and 5 grams before bed

Beta-Alanine

Beta-Alanine (BA) is a naturally occurring amino acid that increase intramuscular levels of Carnosine by 60% in less than a month. During high-intensity workout the body accumulates large amounts of hydrogen, which cause our pH to drop and we become more acidic. This lactic acid can decrease muscle performance, cause severe fatigue and shut down the nerve drive (causing muscle failure).

By taking Beta-Alanine supplements, bodybuilders maintain an increased level of Carnosine and delay the accumulation of hydrogen and all its side effects. BA also elevates endurance, delays fatigue, improves force output and repeated sprint ability and works great with creatine.

Recommended daily dosage: 2-6 grams per day, taken in smaller doses throughout the day

Lean Nutrition, the UK’s newest and most exciting sports nutrition brands, offering a range of high quality proteins, amino acids and other essential nutrients that help enhance your performance and maximise your results, is presenting its newest pure creatine monohydrate formula, specifically designed for muscle growth, muscle strength and endurance.

Top Bodybuilding Supplements Tips

Let’s face it guys; garnering that dry, chiseled look that is ravishing and heading-turning hasn’t always been a walk in the park. You need to work for it and stay the course. Well, as summer comes to a dramatic close, it’s high time you take your bodybuilding efforts to a whole new and fabulous level.

While getting ripped and gaining lasting muscles isn’t exactly climbing Mt. Everest, top-notch bodybuilding supplements will sure do a bang-up job. Let’s take an inclusive look at some of the best, the creme de la creme that are poised to work like a charm. I’ll have to admit right from the outset that some of this bodybuilding supplements have been tried and tested by professional bodybuilders and muscle gain experts across the globe.

Right off the bat, eating carbs-ladened food materials will contribute substantially to tide things over for you. These includes:
– Complex Carbohydrates: they are ideal sources of roughages as well as carbs. In this category, black beans, brown rice, cereal, oatmeal, potatoes, and sweet potatoes will do just fine.
– Fibrous Carbohydrates: These range from asparagus, celery, the good-old broccoli, lettuce, and spinach to cauliflower and bell peppers.
– Pliable and Healthy Oils: Getting ripped has never been easy with this fats and oils: almonds, salmon, olive oil, flaxseed oil, and so forth.

Multivitamin

It’s undeniable that multivitamins are one of the best getting ripped bodybuilding supplements. That being said, your body calls for minerals and vitamins that you can’t get from food alone. Good multivitamin should range from an assortment of Vitamin B and antioxidants to raspberry ketones and everything in between.

Creatine

Let’s be honest; workouts are susceptible to muscle and internal tissue injuries. Creatine, however, is ideal for quicker and better resurging. This way, you can gain muscle without much hassle.

Omega-3 Oils

Healthy fatty acids are indispensable not only for muscle gain but also for the heart, cellular, and metabolic health. So, fish oils – which are essentially rich in EFAs – are a must-have getting ripped bodybuilding supplements.

Amino Acids Supplements

AAs are the fundamental building blocks for protein. Without amino acids or protein for that matter, muscle gains are limited. In essence, you need amino acids (particularly BCAAs) to build veritable muscles and recover better. Here, think in the line of protein powders available in today’s bodybuilding stores.

Whey Protein

The allure of whey protein lies in the fact it can become a pre-workout meal as well as a post-workout meal. And, you need those to fuel muscle recovery.

Do Women Need To Take Collagen Supplements?

We, women, look for some magical potion that will work like wonders and make us look young throughout. Is there anything as such that women will drink and make their skin look young forever?

Well, even when magic does not happen in real life, but to some extent, science can help us. As per the cosmetic industry which will rise to a worth of £5 billion by the end of 2020, it seems there will be something. But right now collagen supplements are those potions and something where over 38% of the British women are investing to slow down the natural aging process.

Nowadays you can buy these supplements in various forms. As per the research, the only difference between sagging and plumped skin is the collagen matrix density. These are the structure that supports your skin. This is the reason why collagen supplements are now one of the most searched terms on Google as it helps to increase the hydration level and bounce back the skin.

Why Collagen Supplements:

Well, this is science and therefore you need to dig more into it.

The point is, our skin is actually made with 75% collagen which starts reducing by the rate of 1.5% every year after the age of 25. But after 45 years of age, the collagen levels in the body fall by 30% and which results in a significant level of aging signs.


Collagen supplement can help you to have more collagen in your body, so does eating the right food. Find out more on how to increase your collagen naturally by reading this article at Beauty Health Age which is a website devoted to fitness, weight loss and anti aging. You will find many of articles on how to improve your health and beauty.

Advantages of Collagen Supplements:

There are numerous benefits of collagen supplements and which is why these days women mostly prefer these products.

  • It improves skin firmness and moisture by reducing the wrinkle levels up to 13%
  • It improves the circulation
  • After having these supplements for at least 3 months, it helps to improve the strength and quality of the nails and hair
  • It helps in reducing the cellulite appearance
  • It enhances the hydration and moisture level of the skin
  • Women will observe lesser “age spots” on their skin

Other advantages:

  • It strengthens the joint flexibility and tendons
  • It helps to reduce joint pain
  • It ensures fast recovery from muscle repair and sport injuries
  • Increases strength in the bones
  • It ensures ligament flexibility and joint mobility

Within just a few weeks, women can observe a change in their condition like nails, hair, and skin along with other results that you can feel about your internal health. There are many active collagen supplements that can help you to maintain a young look and shower with other amazing health benefits. Moreover, in clinical research, it clearly shows visible results within a very few days.

So if you are stressing on your aged looks and looks for a solution that can reduce the signs, don’t wait but choose the collagen supplement today.

Health Benefits of Calendula Tea, Oil and Flowers

Calendula tea is a remedy for a sore throat; in the event of a sore throat, you can gargle calendula tea three times a day to relieve the pain. Calendula is useful on sore throats because of its ability to reduce the swelling and the pain.

Calendula is used to alleviate acne; washing your face every night with calendula tea, helps relieve acne. Acne occurs as a result of swelling of the sebaceous gland due to bacterial infection. Calendula tea has active anti-inflammatory agents that reduce the swelling and powerful antibacterial compounds that kill the bacteria.

Calendula tea alleviates blisters in the mouth or inflamed gums; either bacteria or virus may cause these conditions. The anti-bacterial and antiviral activities of the calendula tea will heal the sores. Moreover, the ant swelling properties reduces the swelling of the gums.

Calendula oil has wound healing properties. It speeds up the process of healing cuts and bruises.

Calendula oil is highly effective in reducing inflammation in any part of the body. For instance, swelling arising from joint related gout or arthritis is very painful. In such cases, applying calendula oil the joints alleviates the pain and inflammation. In cases of ulcers, a cup of calendula tea will soothe the sores due to their anti-inflammatory effect.

Calendula is effective in treating infections. The herb has antibacterial, antiviral, antiprotozoal and antifungal properties.

Calendula has some anticancer properties. Calendula oil has anti-tumour properties. Together with antioxidants in calendula tea can stop oxidation and irregular growth of cells. Beta-carotene in calendula also helps cut down the risks of cancer, Improves the health of the heart.

Calendula extracts Aids in digestion; Calendula oil is vital in maintaining healthy digestive organs. The oil in the calendula energises the release of bile from the gallbladder which in turn hastens the breakdown of food within the duodenum. Moreover, calendula has an inhibitory effect against common gastrointestinal bacteria such as Campylobacter jejuni that causes diarrhoea in children. Note that this herb can control the prostaglandin-E1. As such it protects the lining of the stomach and the intestines. Also, it restricts the adverse impacts related to gastritis, stomach cancer, and peptic ulcer.

Detoxify the body; a dose of three cups of calendula tea is essential in cleaning the organs of the body especially the liver. The herb stimulates the proper function of the gallbladder.

Essential in oral health; Due to its antibacterial properties, calendula is an effective mouthwash. As such it can be an ingredient in toothpaste and mouthwashes.

Improves vision; Due to the antioxidants present in calendula, calendula treats eye infections and enhances vision. Beta-carotene, the anti-oxidant responsible for improved vision forms the bulk of calendula. Calendula flower extracts have been useful in treating conjunctivitis. In this case, it reduces the inflammation and redness of the eye. Moreover, consumption of calendula tea dramatically prevents the development of macular degeneration and development of cataracts.

Reduces pain associated with menstruation; Calendula tea is known to reduce pain during menstruation. Abdominal cramping usually causes this pain. At this time, a woman may experience headaches, nausea or may even vomit. A cup of calendula tea will alleviate the above symptoms in the shortest time possible. Moreover, calendula tea is known to regulate the whole menstrual process. In some animals, it has been used to start the menstrual process. Due to its estrogenic effects, it reduces menstrual cramps and relieving breast tenderness.

Reduce cramping; Calendula extracts have anti-spasmodic activities. Individuals suffering from nervous disorders and those that have severe cramping during menstruation are advised to drink at least three cups of calendula tea.

Prevents muscle spasms; Calendula extracts are effective in preventing muscle spasms as they relax spontaneous and K+-induced contractions, which depends on the calcium channel blocking along with cholinergic qualities of this herb.

Prevent premature ageing; Restorative properties of calendula make it a tremendous anti-ageing food. The oil is marvellous at healing wounds, hydrating the skin and making the skin supple. It is very vital to include calendula tea in your diet. Moreover, calendula oil can be applied around delicate parts of the body such as the eyes to prevent puffiness. The antioxidants in the calendula prevent the ageing of cells by stimulating the flow of blood into the skin cells. The result is that even scars and wrinkles will disappear. For more excellent results, applying organic compounds containing calendula oil will do fine.

Cures rashes; Calendula oil is useful in the treatment of any rashes. Applying calendula oil on affected areas twice a day will return the skin to its natural condition within a short period. Diaper rash a common occurrence in babies. In such cases applying calendula oil will heal the skin due to its anti-inflammatory and cleansing properties.

Remove stretch marks; Calendula oil is a purely natural remedy to alleviate stretch marks. It is difficult entirely remove, but calendula oil is effective in healing and fading the damaged skin.

Skin issues; Topical application of calendula oil is effective in soothing the skin. Conditions such as eczema and dermatitis can efficiently be sooth by use of calendula oil. Moreover, calendula oil has been found useful in the treatment of ringworms and athletes foot.

Useful in treating insect bites; Most insect bites cause inflammation of cells. For instance, a bee sting may cause tremendous swelling. To alleviate such swelling, topical application of calendula oil lessens the swelling.

Antihaemorrhagic and antiseptic; Calendula flowers have extracts that stop bleeding as well as acting as an antiseptic.

Dye; Calendula flowers were used to make dyes that were used to colour fabrics. The flower dyes occur in brown, yellow and orange colours.

Culinary uses; Calendula petals were used to add colour to cheese and butter. In Germany, flowers were common ingredients in making soups and stew hence the nickname “pot marigold”.

Remedy for varicose veins; a varicose vein is the abnormal swelling of the valves in at the back of legs. The valves in the veins swell and become flabby. Calendula in the diet helps to alleviate the swellings of the valves.

Dieting, Exercise and Supplements

Everybody wants to live a long, healthy life and in today’s day and age it is most certainly possible. People are faced with many difficult decisions when it comes to choosing the best supplements, diets, exercises and training gear – and who could blame them? Every day the list grows for the best way to lose weight, build muscle and get the physique you always dreamed of. Even now, more than ever there are emerging supplements marketed towards those intent on shedding the extra pounds and transforming their bodies into lean, sculpted figures.

With all this industry growth and all the reputable brands releasing new products, how can you really be sure what works and what doesn’t? I have spent a fair amount of time personally at the gym, pumping iron and pressing weights. I have spent countless hours training, exercising, trying new routines and learning many new workouts. During this time, I have also tried a variety of different supplements both for diet and also for training purposes.

When it comes to picking a solid pre-workout there have been many that have definitely held their ground. (Of course, any supplements mentioned are personal preference and may affect individuals differently) I am one who you could say loves caffeine. I drink about 3 cups of coffee a day starting at “double-shot” on the strength level and progressively work downward. When I am looking for a good pre-workout, one of the things I look for is something that has a higher than average amount of caffeine. While not getting into the nitty-gritty too much, I have found the strongest PWOs (I mean actually feeling the boost of energy) to be Bullnox, and the all-new reformulated Superpump 250 w/ DMAA. These 2 supplements definitely pack a bigger scoop and punch, but are also leaning towards the more expensive side. Another way I can personally gauge the strength is by how much of a tingling sensation I feel all over my body – and these 2 really give that sensation.

The pump that these PWOs bring is pretty substantial. I can see the difference in weeks I cycle off the PWO that my workout intensity not only lessens but the amount of time before I fatigue is also noticeably shorter. Not to discredit any other PWO as they all do the job to different degrees but I find that these give me the most focus and keep my drive higher in the gym – meaning focused intensity. After finishing a great workout it’s essential to get in some protein and possibly a meal to replenish and help rebuild muscle and refuel your body with all the nutrients it needs post-exercise.

One of the leading brands of protein for many years has been Optimum Nutrition Gold Standard (100% Whey) This has been my go-to protein powder for many years. Although also a bit more expensive than other protein supplements, I feel the quality is outstanding and worthwhile. The many flavors they have are delicious and the scoops are nicely sized. The powder dissolves very even and easy and it absorbs into your body fairly quickly. This means faster protein-synthesis or your body building muscle quicker. There are many forms of protein with certain trade-offs, some which take longer to digest than others and some that break down much slower. In order to really understand what works best it is always a great idea to experiment and see which fits your goals and body best. If you are still unsure, Optimum Nutrition Gold Standard (100% Whey) Protein is a solid recommendation. Even after taking your pre-workout and your post-workout supplements, sometimes you may just not have the drive or energy to keep pushing through the workout… this is where intra-workout supplements shine.

I have not been too keen on intra-workouts as I feel the PWO does the job at least to the level that I need. When I did decide to take one though I went with Xtend by Sci-Vation. This stuff is pretty powerful and comes in this greenish/blue powder, we like to call it the “Hulk Juice” nicknamed after it’s color. This gives you more of that power/energy boost during your exercises which helps with explosive pumps and harder, more intense workouts. For me, I could surely feel a positive change while I was on this stuff, but my wallet felt the opposite. This stuff isn’t necessarily cheap, especially when you combine it with all the other supplements.