Protein powder supplements contraindications meaning psychologyBy Paz Etcheverry, Ph.D. It was not until my older brother asked me a couple of weekends ago whether protein supplements were safe for consumption that I became interested in researching for this article. My brother is a well-built man in his early 40s who eats right and exercises regularly, besides running around after my 2-year-old niece. Protein supplements cannot hurt, right? Commercial protein supplements may consist of whey, casein, soy, egg albumin, goat or cow milk, wheat, beef, pea, hemp, or brown rice. Protein supplements can be in the form of isolates (a pure protein source), concentrates (which are not as pure as the isolate form), hydrolysates (which are chemically and/or enzymatically digested resulting in a product that is quickly absorbed), and blends (a combination of various protein sources and purity levels). Supplements can be in the form of ready-to- drink shakes, bars, bites, oats, and gels and powders, and come in a variety of flavors. What follows is a review of the scientific literature on the good, the bad ,and the ugly regarding protein supplements. Animal and human studies have shown that soy protein consumption is beneficial to cardiovascular health. The consumption of soy protein can lower triglyceride levels as well as total and LDL cholesterol levels, and increases HDL levels and HDL/LDL ratios. 4 While an optimal soy protein intake is in the range of 15 to 20 g/day, an intake of 25 g/day of soy protein can be specifically used to reduce cholesterol levels. 5 Furthermore, supplementation with soy protein can help reduce the markers of prostate cancer development, such as the prostate-specific antigen (PSA), âin patients with prostate cancer or in men at high risk for developing advanced prostate cancer.â 4 Whey proteins have the capacity to modulate adiposity, enhance immune function and anti-oxidant activity, 6 and improve cardiovascular health. 7 Furthermore, whey protein appears to have a blood glucose and/or insulin lowering effect. Some clinical studies have also shown that taking whey protein in combination with strength training can increase lean body mass, strength, and muscle size. 8 The recommended daily intake of protein for healthy adults is 0.75 g of protein/kg body weight, which translates into approximately 45 to 56 g of protein a day. 11 The daily intake for adult athletes is about 1.5 g/kg body weight, with a range of 1-2 g/kg body weight. 12 But excessive protein intakes can cause a buildup of ketones bodies. When there is an excessive accumulation of ketone bodies, an abnormal but not necessarily harmful state called ketosis results. With progressively higher levels of ketone bodies, the body's pH is lowered to dangerously acidic levels, leading to a state called ketoacidosis. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily. And dehydration from a ketogenic diet can make you feel weak and dizzy, give you bad breath, and lead to other health problems. 13 While there is no evidence that high protein intake per se would be detrimental for bone mass, it appears reasonable to avoid high protein diets (i.e., more than 2 g/kg body weight/day) when associated with low calcium intake (i.e., less than 600 mg/day). 14 Protein supplements for a healthy, noncompetitive adult who participates in recreational sports are usually not warranted. 1 If you are an active person, chances are you do not need a protein supplement and using one will be counterproductive because of the extra calories (remember, 1 gram of protein provides as many kilocalories as 1 gram of sugar!). Athletes and vegetarians are special populations that may require supplements. Athletes, especially those who train with weights and burn a significant amount of calories from cardiovascular and aerobic training, may require additional supplementation. However, their need for extra protein could be easily obtained through the diet, thereby negating the use of protein supplements. 15 Vegetarian diets are often very low in protein and supplementation may be appropriate. 16 Therefore, my brother does not need to consume any protein supplements. As far as I know, he wonât be participating in the Olympic Games any time soon unless, of course, running after energetic toddlers becomes a new sport sensation. Paz Etcheverry is an adjunct professor at Kaplan Universityâs School of Health Sciences. Paz received her Bachelor of Science in Food Science at Cornell University in Ithaca, New York, and her Master of Science in Food Science and Nutrition at North Carolina State University in Raleigh, North Carolina. She then pursued a PhD in Food Technology with minors in nutrition and biochemistry at Cornell University. Currently, she is a research instructor at Baylor College of Medicine in Houston, Texas, and a member of the American Society for Nutrition. Copyright © 2011 Kaplan Higher Education Corporation Kaplan Higher Education Corporation is a division of Kaplan, Inc., a subsidiary of The Washington Post Company. Protein powder supplements contraindications meaning psychologyBy Paz Etcheverry, Ph.D. It was not until my older brother asked me a couple of weekends ago whether protein supplements were safe for consumption that I became interested in researching for this article. My brother is a well-built man in his early 40s who eats right and exercises regularly, besides running around after my 2-year-old niece. Protein supplements cannot hurt, right? Commercial protein supplements may consist of whey, casein, soy, egg albumin, goat or cow milk, wheat, beef, pea, hemp, or brown rice. Protein supplements can be in the form of isolates (a pure protein source), concentrates (which are not as pure as the isolate form), hydrolysates (which are chemically and/or enzymatically digested resulting in a product that is quickly absorbed), and blends (a combination of various protein sources and purity levels). Supplements can be in the form of ready-to- drink shakes, bars, bites, oats, and gels and powders, and come in a variety of flavors. What follows is a review of the scientific literature on the good, the bad ,and the ugly regarding protein supplements. Animal and human studies have shown that soy protein consumption is beneficial to cardiovascular health. The consumption of soy protein can lower triglyceride levels as well as total and LDL cholesterol levels, and increases HDL levels and HDL/LDL ratios. 4 While an optimal soy protein intake is in the range of 15 to 20 g/day, an intake of 25 g/day of soy protein can be specifically used to reduce cholesterol levels. 5 Furthermore, supplementation with soy protein can help reduce the markers of prostate cancer development, such as the prostate-specific antigen (PSA), âin patients with prostate cancer or in men at high risk for developing advanced prostate cancer.â 4 Whey proteins have the capacity to modulate adiposity, enhance immune function and anti-oxidant activity, 6 and improve cardiovascular health. 7 Furthermore, whey protein appears to have a blood glucose and/or insulin lowering effect. Some clinical studies have also shown that taking whey protein in combination with strength training can increase lean body mass, strength, and muscle size. 8 The recommended daily intake of protein for healthy adults is 0.75 g of protein/kg body weight, which translates into approximately 45 to 56 g of protein a day. 11 The daily intake for adult athletes is about 1.5 g/kg body weight, with a range of 1-2 g/kg body weight. 12 But excessive protein intakes can cause a buildup of ketones bodies. When there is an excessive accumulation of ketone bodies, an abnormal but not necessarily harmful state called ketosis results. With progressively higher levels of ketone bodies, the body's pH is lowered to dangerously acidic levels, leading to a state called ketoacidosis. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily. And dehydration from a ketogenic diet can make you feel weak and dizzy, give you bad breath, and lead to other health problems. 13 While there is no evidence that high protein intake per se would be detrimental for bone mass, it appears reasonable to avoid high protein diets (i.e., more than 2 g/kg body weight/day) when associated with low calcium intake (i.e., less than 600 mg/day). 14 Protein supplements for a healthy, noncompetitive adult who participates in recreational sports are usually not warranted. 1 If you are an active person, chances are you do not need a protein supplement and using one will be counterproductive because of the extra calories (remember, 1 gram of protein provides as many kilocalories as 1 gram of sugar!). Athletes and vegetarians are special populations that may require supplements. Athletes, especially those who train with weights and burn a significant amount of calories from cardiovascular and aerobic training, may require additional supplementation. However, their need for extra protein could be easily obtained through the diet, thereby negating the use of protein supplements. 15 Vegetarian diets are often very low in protein and supplementation may be appropriate. 16 Therefore, my brother does not need to consume any protein supplements. As far as I know, he wonât be participating in the Olympic Games any time soon unless, of course, running after energetic toddlers becomes a new sport sensation. Paz Etcheverry is an adjunct professor at Kaplan Universityâs School of Health Sciences. Paz received her Bachelor of Science in Food Science at Cornell University in Ithaca, New York, and her Master of Science in Food Science and Nutrition at North Carolina State University in Raleigh, North Carolina. She then pursued a PhD in Food Technology with minors in nutrition and biochemistry at Cornell University. Currently, she is a research instructor at Baylor College of Medicine in Houston, Texas, and a member of the American Society for Nutrition. Copyright © 2011 Kaplan Higher Education Corporation Kaplan Higher Education Corporation is a division of Kaplan, Inc., a subsidiary of The Washington Post Company. Protein powder supplements contraindications meaning psychologyPhenylalanine serves as the precursor to tyrosine, which in turn serves as the precursor to the catecholamineâs (i.e. dopamine, norepinephrine and epinephrine), melanin and thyroid hormones 1 . The catecholamineâs are involved in basic nervous system activities such as movement, memory, attention, problem solving, desire, motivation, âfight or flightâ response, heart rate and stroke volume, anaphylaxis and energy production via glycolysis or lipolysis 3 . Where Does Phenylalanine Come From?As phenylalanine is an essential amino acid, it is found in a large range of foods. However, foods with the highest content of phenylalanine include meat, fish, eggs, milk, cheese, nuts and pulses. In terms of phenylalanine protein content; soy, casein and whey are the best respective sources. Phenylalanine BenefitsNegative Side-Effects of PhenylalaninePhenylalanine Recommended Dosages and TimingThere are very few clinical trials (if any) where oral phenylalanine has been used to treat a condition or symptom. For this reason it is hard to provide proven recommendations on phenylalanine supplementation. Having said that, most supplements contain added phenylalanine in amounts below 1g. Whey protein typically provides between 2 and 3g of phenylalanine per 100g. Phenylalanine SupplementsNowadays, phenylalanine does not feature very prominently in supplements. It most commonly occurs naturally as part of protein powders. 1. Fernstrom JD & Fernstrom MH. Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. The Journal of Nutrition. 2007;15:1539S-1547S. 2. Start K. Treating phenylketonuria by a phenylalanine-free diet. Prof Care Mother Child. 1998;8(4):109-110. 3. Lord RS & Bralley JA. (2008). Laboratory Evaluations for Integrative and Functional Medicine. Metametrix Institute, Duluth, Georgia Atlanta.
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As long as you use it responsibly, it can provide you with energy, boost your overall disposition, and help other performance enhancing drugs work better. Real hgh pills for saleFor those who can afford it the obvious first choice is to find an open minded doctor who is willing to prescribe somatropin for "recreational use". Local doctor's prescription Growth hormone can be prescribed by most doctors. Those who are likely to do so are sports medicine specialists, anti aging clinics or family doctors who know you well enough. When buying HGH through a local doctor get ready to pay the tenfold profit margin. The prices for "big pharma" somatropin brands range from $10 - $20 per IU and upwards. Nowadays trying to buy real growth hormone online can be mission impossible unless you are lucky enough to know a reputable source (in which case you would not be here reading this). There is an endless number of horror stories on the internet of people reporting anything from getting outright scammed, getting their shipment seized, getting a nasty immune reaction after injecting what they thought was real HGH, etc. Some of the problems and dilemmas a would be buyer faces are these: In every gym there are a few beefy, muscular guys who look like they live in the gym. If you can befriend one, they can usually put you in touch with a valid local supplier. Start slowly, you don't want to seem like an undercover agent. Ask them to show you how an exercise is done properly, compliment them on their hard work, ask for a few diet pointers, good protein brand, etc. Do this a few times. After a while you could bring up the topic of HGH and see what they know about it. Buying HGH directly from the manufacturers If you have good negotiation skills some Chinese manufacturers can be persuaded to let you buy directly from them. Finding the right ones can be tricky because there is a sea of scammers, counterfeiters, resellers and supplement pushers who will do anything they can to get to your money first. If you can buy directly from the manufacturers they will usually protect their buyer's interests. If anything happens to the shipment while in transit, they will take the responsibility of finding a solution to the problem. There are probably hundreds of online pharmacies out there. The ones which are the easiest to find are the "brick and mortar" western-licensed pharmacies which sell western brands at tenfold prices and require a doctor's prescription. Once you get past those, there are countless of "rogue" parmacies which may or may not sell real growth hormone. The bad "rogue" pharmacies: Those with prices too good to be true are most likely selling low quality/dangerous products (or outright scaming people). Such pharmacies pop up weekly, stick around for a few months and eventually get weeded out by the market (due to no returning customers for bad quality products) and/or burried by the competition of similar sellers who keep on creating new sites. The good "rogue" pharmacies Those might be difficult to find because they are "illegal" in the west (they undercut "Big pharma" proffits). They are often taken down by legitscript (a company who took it upon themselves to shut down "unlicensed" pharmacies. Legitscript somehow has the power to force western based domain registrars and web hosting companies to take down the websites which they don't approve of). Some good "rogue" pharmacies have been able to adapt and survive. An example of such is 5kits.bz which has been around for almost a decade. 5kits online pharmacy has been the official distributor of Hypertropin since 2007. It used to be located at 5kits.com, however the .com domain was confiscated by legitscript a few years ago. Nowadays the real 5kits is located at 3 backup domain extensions: 5kits.me, 5kits.bz and 5kits.ws. In the recent years scammers took advantage of this situation and created several fake 5kits sites to monetize on its popularity and solid reputation. At the time of this writing, there are 3 known scam sites (5kits.net, 5kitshgh.com and 5kits.biz). The operator of the fake sites will patiently talk to the victims until the money is sent. Real 5kits: 5kits.bz, 5kits.ws, 5kits.me Fake / scam sites: 5kitshgh.com, 5kits.net, 5kits.biz If in doubt, there is a way to verify whether 5kits is real and you are talking to the real Zhao Yong. You can encrypt a message using Zhao's PGP key. If he is able to decrypt it, then you have the right person. Here is his key: Buying HGH online on the "deep web" Once you find the hidden websites you were looking for don't let your guard down. Deep web is full of scammers and counterfeiters too. Check every seller's reputation ratings (reviews) and make sure they previously sold some of the exact product you are trying to buy. Ask about their insurance policy - what happens if the shipment is gets stuck in customs, etc. If you decide to buy from an unknown source, make sure you test the product by either complete lab analysis (expensive) or HGH serum test (cheap). EphedrineReal Ephedrine HCL available for sale online at LiveLeanToday.com an authorized retailer for ephedrine pills and supplements at NEW LOWER PRICES!
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While you can get your protein from food sources - and it's recommended that you do - protein powder is a great addition to ensure you get enough on a daily basis. Not to mention protein supplements are convenient and fast absorbing for before and after your workouts, so you can really take your results to the next level. Protein shakes also act as the perfect solution for when you get busy and need to get your protein in right away. There's A Protein For Everyone
Pack Your Gym Bag With ProteinWhey protein powder is a top quality and fast acting protein that's perfect immediately after your workout for optimal absorption.* Casein protein powder is a slowly digesting protein which can help provide a steady stream of amino acids to the muscles for longer durations.* Casein is perfect to take right before bed, for all night recovery.* Egg and Soy protein powders are a fantastic option for anyone who's a vegetarian or who is lactose intolerant – if either of those are a concern for you it's definitely something you'll want to consider. Picking Your ProteinFirst, you should always check the calories per serving. Both weight loss and muscle gains boil down to your calorie intake, so you'll want to be sure the protein you choose aligns with your goals. Generally protein powders are divided into lean, meal replacement and weight gainers. Next, make sure the grams of protein per serving are adequate for your goal. A good general rule of thumb is to consume 1 gram of protein for every pound of body weight. Be sure to consume your daily allotment in small amounts throughout the day to prevent overconsumption and to maximize your results. Don't Settle For the Wrong ProteinFinally, consider taste. Since you should definitely enjoy the healthy foods you eat, make sure to choose a flavor that you think will appeal to your taste buds. Read our customer reviews if you're still unsure. By taking all of these into consideration, you should have no problem picking out the perfect product. Discover A Powerful PhysiqueThen throughout the rest of the day continue consuming your food and protein supplements at regular intervals. Lastly, take a slow digesting protein (casein) right before you go to bed. If you follow this simple guideline, your muscles will have everything they need to recovery from your workouts and you'll get the results you're looking for! Best BCAA Supplements: The Must Have Shopping GuideThe Top 10 BCAA Supplements and Best BCAA It is true that protein-rich food items such as dairy, poultry, and meat products are a great source of protein, but you should know that individual amino acids greatly influence the process of muscle growth and development in a myriad of ways. Studies on BCAAsOf all the amino acids, medical studies have shown that leucine, valine, and isoleucine, collectively referred to as branched-chain amino acids, are the most crucial in optimal muscle growth, increased energy levels, and enhanced athletic performance. Branched-chain amino acids are aptly named due to the inherent structure of isoleucine, valine, and leucine on a molecular level. These amino acids have been around far longer than other amino acids such as creatine and beta-alanine, but it was only recently that fitness experts and medical professionals realized the wide range of benefits that can be derived from BCAA intake in terms of muscle growth and development. Although these amino acids are generally small in size, they pack a huge punch in terms of muscle growth and development. You know what they say about good things coming in small packages (Or at least that’s what you keep telling yourself. Kidding.) Essential Amino AcidsBCAAs are identified as essential amino acids. This basically means that we need to source them from our diet or through supplements as the human body is unable to produce them on its own. It is important to remember that BCAA supplementation should only be taken in prescribed amounts. Excessive amounts of the three amino acids can be harmful so here’s our PSA: Don’t exceed the recommended dosages, you greedy meatheads. The Three Amino AcidsThere are 22 essential amino acids that the body needs to function properly. Of all these protein building blocks; leucine, valine, and isoleucine are known to comprise 1/3 of the amino acids within the muscle tissue. It is, therefore, crucial for men and women to include BCAAs as part of their supplementation regimen. Safety of BCAA SupplementationUnlike other bodybuilding supplements that flood the market, BCAAs are relatively safer to take on a continuous basis as they are metabolized by muscle tissues and not the liver. There are no common negative side effects for BCAAs when taken as directed. BCAA Shopping GuideBranched-chain amino acids come in several form factors: tablets, capsules, and in powder form. It is best to choose the variety that fits your needs and your lifestyle. A large majority of bodybuilders opt to choose BCAA in powder form since you can simply mix it into your shakes. Some brands of protein powder will come pre-mixed with BCAAs. The most important consideration when buying BCAA is the company that makes it. Choose a product which is developed by a reputable brand. Never go for cheaper, lesser known brands because you want the good stuff, and we’ve all heard the news reports lately about shady supplement companies. Stick to the big guns, and you’ll be building big guns of your own. USP Labs Modern BCAA+ (535.5g)Available in different variationsBuy USP Labs Modern BCAA+ (535.5g) Get 13% off Reflex L-Glutamine (250g)Buy USP Labs Modern BCAA+ (535.5g) Get 6% off Reflex Creapure Creatine (250g)Buy USP Labs Modern BCAA+ (535.5g) Get 16% off Dolphin Fitness Stainless Steel ShakerUSP Labs Modern BCAA+USP Labs Modern BCAA+ now with 50% more Amino Acids per serving, contains a 8:1:1 ratio of BCAAs with Critical Exercise Amino Acids, patented L-Alanyl-L-Glutamine and Electrolytes. Report incorrect information Serving Information
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Report incorrect information Modern BCAA+ ReviewsReview Posted on 17 Jan 2017Excellent product , mixes well with the same consistency as water when diluted. Definitely see the gains and muscle repair appears faster when using this product. I use it throughout the day and as a intra workout. Definitely worth picking a tub up and tastes good too. Was this review helpful to you? Review Posted on 23 Dec 2016The last three purchases I have bought weider bcaa with added glutamine. On this occasion it was out of stock. This was a practical alternative. On reflection it tastes great, mixes great but it's too soon to say if it will contribute to beast gainz Was this review helpful to you? Review Posted on 14 Jan 2016Was this review helpful to you? Review Posted on 1 May 2015This is a fantastic product its effects are clear and obvious. The strength or potency supersedes all other well known brands on the market I have tried. The flavour of watermelon is incredible. If like me you are in a strict nutrition and flavour is key THIS IS THE PRODUCT FOR YOU. It flawlessly mixes and leaves a fresh taste that keeps you going. Hydrates the body in next to mo time. To not buy this product is almost like saying you don't want results Was this review helpful to you? Review Posted on 8 Oct 20148:1:1 ratio, quicker recovery, 0g carbs, sucralose rather than aspartame and electrolytes. cannot find a better carb free intraworkout and no point in looking! Was this review helpful to you? Review Posted on 22 Apr 2014I've used BCAA for little while now and can say it has worked for me. I used the tablet form before but found little results. I only use it when I'm working out it has kept me hydrated and given me energy to see my workouts through. Top product from USP labs. Was this review helpful to you? Review Posted on 11 Feb 2014Better than the fruit punch flavour; in my opinion. Gives me a bit of a boost during training and keeps me going. Would love to try the blue raspberry Was this review helpful to you? Review Posted on 24 Nov 2013So far I think the is the best bcaa that I have tried. The taste (watermelon) is great & found it really useful for intermittent fasting. Was this review helpful to you? Review Posted on 17 Nov 2013I've tried many different BCAA's this one is By far the best, good clean product that Tastes great too! I'll be sticking with this one Was this review helpful to you? Review Posted on 17 Nov 2013I've tried many different BCAA's this one is by far the best, good clean product that tastes great too! I'll be sticking with this one for a wile Was this review helpful to you? Review Posted on 13 Nov 2013This is the BCCA out there, 8:1:1 ratio, fruit punch taste great and i can definitely feel a difference when using this when doing cardio or legs day. I alse add this to my water bottles when trying to consume 2-3litres a day, i find drinking water boring, but add this to it and i can drink 2-3litres easy. Was this review helpful to you? Review Posted on 13 Nov 2013This is the BCCA out there, 8:1:1 ratio, fruit punch taste great and i can definitely feel a difference when using this when doing cardio or legs day. I also add this to my water bottles when trying to consume 2-3 litres a day, i find drinking water boring, but add this to it and i can drink 2-3 litres easy. Was this review helpful to you? Review Posted on 11 Sep 2013This one i had 5 times. You can feel difference when you finish it.:) Benefits of Protein ShakesMany people tend to associate protein shakes with body builders, meatheads, and even gym rats. Some even, when they hear of protein powder, quickly think of the awful-tasting concoctions that flooded the market some decades ago. First you should know that you do not need to be a body builder or a meat head to start drinking protein shakes and actually benefit from them. Two, protein shakes have come a long way since two or three decades ago. Today’s protein powders come in a variety of flavors that will blow your taste buds away. Adding to this, there are numerous recipes involving whey protein available on the internet that are easy and quick to make, like our delicious post workout smoothie recipe. This is great news to those who have been eyeing protein shakes from afar but could never get themselves to try them again after either bad personal experiences or courtesy of all the misconceptions. That said, let’s have a look at the benefits you stand to gain enjoying protein shakes. But before all that — what is a protein shake? What Is A Protein Shake Anyway?Simply put, a protein shake is a drink that is made from proteins and sugars. The drink is designed to be taken right after working out to boost the nutrients levels and help the body to recover fast. See, during workouts — whether you strain your muscles or not — damage is done to your muscle tissue. This is how muscles grow: microscopic tears in the muscle fibers occur and then the body repairs this damage, making the muscles stronger than before. But these muscle repairs take time. To give your muscles a little boost and speed up the process, you can provide your body with tools. Protein shakes are these tools. Benefits of Drinking a Protein ShakeNow that we know what they are, what are the benefits of protein shakes and why should you drink them? Repair Damaged MuscleThe ‘tools’ mentioned above that the body needs to speed up the repair and healing process, are for the most part protein. Proteins, as you probably remember from your high school biology are the muscle building blocks. If your body does not get enough protein, you will not only develop a deficiency disease but also, your body will not be able to effectively repair damaged tissue. Thus instead of growing strong, you will grow weak. Now, protein shakes are made from whey protein which in addition to having high levels of proteins also comes with a lot of simple sugars that are digested fast and absorbed into the body to provide energy for the muscle to be repaired and the body to recover. Boost Your Immune SystemWhey protein (the most commonly used protein in protein shakes) has been discovered to give a boost to your immune system. Researchers have gone on record numerous times stating that whey proteins and other complimenting components play a significant role in biological functions including immunomodulation, anti-carcinogenic effects, antioxidant activity, disease protection, antibacterial, antiviral and antimicrobial effects. In layman’s terms, protein shakes help to reduce the chances of contracting a cold. Protein shakes are known to give a feeling of being full for a longer time. They are better than fats and carbs. In addition to this, proteins, in general, have a higher thermic effect which requires the body to give off more energy to digest them than fats and carbs do. Build More Muscle in Your SleepWe started off by pointing out the fact that during workouts, muscle is damaged. No muscle is built when you are working out. Muscle growth and repair tends to happen when you are resting, ideally during sleep. Research conducted shows that chugging a glass of protein shake before you retire for the day will help you to increase the rate at which you build muscle. Muscle repair and recovery is different from muscle growth. As mentioned in the previous section, casein protein is the best type of protein shake to take before bed, as it is digested more slowly, providing a steady stream of proteins to your muscles while you sleep. Lower Cholesterol LevelsWhey protein is known to be an effective tool in reducing the levels of LDL cholesterol. While protein shakes will probably never replace blood pressure medications, complimenting them with protein shakes can be of great benefit, especially if your doctor has advised a lifestyle therapy for your treatment. Reduced Risk of Heart DiseaseThey Are Easy To Grab While On the MoveMixing up a protein shake is quick. You can do it on the spot when you need it or pre-make it and store it in your fridge. You can play around with many different recipes that do not take long to prepare. By doing this you will not only be saving time but also having a healthy diet and getting all the nutrients your body needs depending on the ingredients you use. You may also like:Oops! An error occurred. Please try again. Awesome! Get ready for some more great articles! Post navigationGet Awesome Fitness ContentTop health and fitness content sent to your inbox for freeWe will never share your info. Awesome! Get ready for some incredible health and fitness content! Glutamine Powder vs. CapsulesYou may have noticed as you research the benefits of l-glutamine that it is sold in powder form and capsule form. Does it really matter which form that you use? It is probably a matter more of personal preference — for example,you just can’t stand to take pills or capsules. But there are plenty of ‘experts’ in the natural health community that advise using powder, liquid and tincture versions of supplements when we can, because it is more easily digested and assimilated by the body. Some gel capsules are made out of materials that don’t break down easily in your stomach; and if you have compromised digestive function (just not enough stomach acid, for example) then you just might not get the maximum benefit from the supplement that you are taking. And, some capsules are made out of ingredients that contain questionable (toxic?) materials. Glutamine powder is tasteless and odorless, so mixing it into a protein shake or your morning oatmeal is an easy way to consume it. If you do opt for a capsule, it’s a good idea that you are also using a good digestive enzyme. (I personally use HCL tablets with each meal anyway…but this is not a good idea for everyone) Also, if you are using an l-glutamine formula with multiple ingredients, such as Aloe Force for IBS (contains l-glutamine and aloe), then using a capsule for your dosage just makes sense. 1 Trackbacks & PingbacksComments are closed. L-Glutamine: An Effective Anti-Aging, Therapeutic and Immune Modifying SupplementL-Glutamine ArchivesCopyright © 2018 | MH Magazine WordPress Theme by MH Themes Ketones and Carbohydrates: Can they co-exist?Can you "carb-load" and stay in ketosis?For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis, DKA) is often discussed and debated in much the same way as religion or politics. Perhaps this can be said of all nutrition, which is a shame. Nevertheless, in my continued defiance of such sensitive topics, I’d like to add another layer of complexity and nuance to this discussion. The “rule of thumb” for NK is that caloric intake is determined as follows (this excludes a subset of ketogenic diets known as calorie-restricted KD which, as the name suggests, is specifically restricted in calories):
Let me illustrate what this looks like for Joe (left), Jane (middle), and Jeff (right — an example of a calorie restricted KD), three hypothetical people in NK — but each with different caloric requirements. As a general rule, as caloric requirement increases the proportion of calories derived from carbohydrate and protein decreases (and the contribution of dietary fat increases), even while absolute intake of carbohydrate and protein increases. But, it took me a long time to get it right, especially since at the outset of my foray into NK I was consuming between 4,000 and 4,400 kcal per day. (My average daily caloric intake for weight stability was about 3,800 kcal per day, which was validated by doubly-labeled water.) I could still easily “fall out” of NK. For example, on my daughter’s 5th birthday she insisted I have some of her tikka masala (contains lots of sugar), naan bread, and mango ice cream. How could I say no to a birthday girl who insisted on going to the nicest Indian restaurant in San Diego? As to be expected, the next day my BHB was 0.2 mM, and it took me 2 days to get back above 1 mM. Here’s a little secret I’m about to let everyone in on… I like carbohydrates. I love sushi (though I now mostly eat sashimi). I love Indian and Thai food, though I prefer to make curry myself to keep sugar out. I make (and eat) the best hummus this side of the Nile River. I’ve figured out how and when I can eat them to meet the following conditions:
How, you ask? By learning to calculate my glycogen deficit. (*) For me, the leanest body composition I achieved as an adult was in strict NK with no attempts to do what I’m about to describe below. Since I’m not a model and nobody cares if my body fat is 7% or 10%, I’m happy to be a little less lean if it gives me the flexibility to increase performance and live a slightly more sane life. At least for now. PLEASE NOTE: I have never suggested, and can’t imagine I ever will suggest, that a KD is “best” or “right” for everyone. What I describe below may seem extreme, both in the amount of work required and the actual application. I fully acknowledge that (1) this is a highly analytical approach to eating, and (2) that I’m a “freak” (my wife’s words, not mine). I certainly don’t do this often, unless a lot is on the line (e.g., a big ride), but I like having this technique in my armamentarium. If you’ve watched my presentation from 2013 at the IHMC, then you’re familiar with RQ. Through years of metabolic testing I have a pretty good sense of my RQ at any moment in time – when I’m sleeping, when I’m sitting around (most of the time), when I’m riding my bike at 200 watts, when I’m riding my bike at 400 watts, when I’m lifting weights, etc. This allows me to calculate what proportion of my energy I derive from glycogen and what proportion I derive from fatty acid. Consider the following example: If I ride my bike at an average of 185 watts (you’ll need a power meter to infer this) for, say, 2 hours, I know my average RQ is between 0.76 and 0.80. The approximate formula is %CHO = 3.333*RQ – 2.333, which can easily be derived from the observation that %CHO utilized increases linearly from 0% at RQ 0.7 to 100% at RQ 1.0. Furthermore, I know my VO2 at 185 watts is 2.9 liters per min, which means (using the Weir formula which I presented previously) my energy requirement was about 14 kcal per minute, or 1,680 kcal over 2 hours. Hence, of these 1,680 kcal needed to pedal 185 watts for 120 minutes, 336 to 554 kcal came from glycogen. In other words, I utilized between 84 and 138 gm of glycogen. (By comparison, several years prior to being in NK, this effort in me would have taken place at a slightly higher VO2 – closer to 3.2 liters per min – and at a much higher RQ – between 0.90 and 0.95 – meaning the exact same work output would have required somewhere between 300 and 400 gm of glycogen! That’s a real state of metabolic inflexibility. Basically, I was entirely dependent on carbohydrates for energy.) Clearly I didn’t consume this amount of carbohydrate on my daughter’s birthday, so why was I out of ketosis the next day? Because my glycogen debt was not high. Of course, I knew this and didn’t really care. But, if I know my wife wants to go out for sushi one night, and I know she’s going to make me eat a California roll, I can “rig it” such that I show up to dinner with a glycogen debt appropriate enough to enjoy them without significantly interfering with my liver’s BHB production. Extreme exampleAt one point, I did two tough bike rides on consecutive days. Each day we rode 110 miles under challenging conditions. Over 6,000 feet of climbing each day and very strong winds, which were either headwinds or cross-winds. On top of this, we rode pretty fast. For the purpose of illustration I recorded everything I did and ate on the second day, which I rode a bit easier than the first day. So what did I eat that day? What did this amount to?
(I used package information and Nutritionist Pro software to calculate this.) Hence, on this day I consumed about 5,400 kcal in total at the following ratio: By all conventional wisdom I should not have been in ketosis the next morning, right? The following morning, my BHB level was 2.2 mM and blood glucose was 5.1 mM. What’s my point?There are days, though, when I overshot my glycogen need and end up with a low BHB and high fasting glucose the following morning. Conversely, there are days I underestimate my glycogen depletion and wake up with very high BHB levels and very low glucose levels (i.e., BHB levels higher than glucose levels, when both measured in mM). Final thoughtsI felt a bit like I was in unchartered territory because the literature on nutritional ketosis hadn’t really (to my reading) explored this level of extreme activity. In future posts, I may write about other experiences and self-experiments, including my experience with exogenous (i.e., synthetic) ketones (which I did not use on this ride, but have experimented with on other rides – no, this is not “raspberry ketones” or other such gimmicks). 2017: You can read about one of my earliest experiences with exogenous ketones in this post. Are carbohydrates necessary to produce 225 watts or more for hours on end? Yes. But, the key is knowing how much you need and when to take them. A lower RQ at a given level of intensity means less demand on glycogen. In my experience, working with athletes and non-athletes, most tend to make two errors (for lack of a better word):
Know your engine, first. Then fuel it appropriately. Photo by CloudVisual on Unsplash Peter AttiaPeter Attia, M.D., is a physician in private practice in NYC and CA. His practice focuses on longevity and healthspan. His clinical interests are nutrition, lipidology, endocrinology, and a few other cool things. CategoriesTrusted research to live longer, healthier, and smarter.Other Articles You May LikeMy experience with exogenous ketonesTheory to anecdote: I decided to find out for myself if ketones could, indeed, offer up the same amount of usable energy with less oxygen consumption. How to make a fat cell less not thin: the lessons of fat fluxDoes being in ketosis automatically translate to fat loss? Ketosis – advantaged or misunderstood state? (Part II)When I wrote part I of this post, I naively assumed this would only be a two-part series. However, so many great questions and comments emerged from the discussion that I realize it’s worth spending much more time on this important and misunderstood topic. In terms of setting expectations, I suspect this series will require at least… Copyright © 2012–2018 Peter Attia. All rights reserved. Nutrition WarehouseFor Your $5 Off Coupon Code!! 30 Day Guarantee Don't Like It? Return It! Same Day Dispatch Order Before 3PM AEST Free Shipping/Gift When You Spend $150 SHOP BY TOP SELLERSSHOP BY TOP SELLERSSHOP BY CATEGORIESSHOP BY CATEGORIESWeekly SpecialsSpecial Price From: $49.95 Special Price From: $59.95 Special Price From: $84.95 Special Price From: $24.95 Special Price From: $49.95 Special Price From: $74.95 Special Price From: $99.95 Special Price From: $54.95 On Sale - Limited Time Special Price From: $2.50 FREE Towel with 30 Serves Special Price From: $49.95 FREE Bluetooth Earphones Special Price From: $39.95 FREE Burn Caps (10 Caps) with 1.25kg Special Price From: $29.95 TOP SELLERSSpecial Price From: $34.95 Special Price From: $3.95 Special Price From: $44.95 Special Price From: $64.95 Special Price From: $29.95 Special Price From: $49.95 Special Price From: $59.95 Special Price From: $59.95 Special Price From: $84.95 Special Price From: $89.95 Special Price From: $19.95 Special Price From: $59.95 Special Price From: $24.95 Special Price From: $69.95 FOR A FREE GIFT and we will reward you with a free gift. Connect with us1300 837 785Customer Service 1300 837 785CATEGORIESSHOP BY RESULTConnect with us© 2016 Nutrition Warehouse. All Rights Reserved. |