EVERFIT INDIA

DHEA - A SPILL FOR BODYBUILDERS

2018-06-20T03:16:00.003-07:00

DHEA stand for dehydroepiandrosterone I know that's tough to pronounce It acts like a spill for bodybuilders as it speeds up the process of muscle formation and helps in loosing fat simultaneously. If you want to know more about this supplement then read on .

When it comes to DHEA and DHEA supplements, you may immediately think of bodybuilders. That’s because DHEA (technically, dehydroepiandrosterone) is considered a “pro-hormone” tied to longevity, lean muscle mass and a strong body.

The truth is we all naturally create DHEA in our bodies — the hormone plays a role in more than 150 different metabolic functions. In fact, it’s one of the most abundant hormones in the human body! The adrenal glands are the primary producers of naturally occurring DHEA, but men also secrete it from their testes. Once produced, your body converts it to several other hormones, including androstenedione and several sex hormones, earning it the nick name “the parent hormone.”

In some ways, DHEA works like a natural anabolic steroid, since it boosts production of natural growth hormones that help build lean muscle mass and fight fat accumulation. That’s why the supplement form is popular among athletes and bodybuilders. In fact, although they’re normally very safe, the National Collegiate Athletic Association (NCAA) banned DHEA supplements because their benefits can be very strong.

But DHEA’s uses go far beyond improving someone’s body composition — it also helps improve bone density, promotes heart health, controls cholesterol levels, fights fatigue and improves production of important sex hormones like testosterone and estrogen.

DHEA levels naturally start to decline after the age of 30, which is precisely when many adults start to experience weight gain, sluggishness, lowered libido and other symptoms caused by higher levels of inflammation. (4) Considered to be one of the most rapidly-decreasing hormones in the human body, it pays to hold onto all the DHEA that you can. Every decade of life after the age of 30, DHEA loss accelerates. By the time someone reaches the age of about 75, they produce only about 10 to 20 percent of the original DHEA they created in their youth.

DHEA Benefits & Supplement Uses

1. Lowers Inflammation

Inflammation is the root of most diseases and is tied to just about every age-related health problem that exists. Restoring DHEA production, both naturally with certain lifestyle habits and also through use of supplements, can improve many youthful qualities. DHEA’s ability to lower inflammation and balance hormones helps facilitate higher energy levels, a leaner body and more vitality. DHEA taken in supplement form boosts certain hormone levels (like testosterone and estrogen), helps prevent autoimmune reactions and mood disorders like depression and improves overall quality of life in many ways.

2. Helps Improve Bone Density and Muscle Mass

DHEA is associated with anti-aging effects that help protect bone loss and lower the risk for fractures or conditions like osteoporosis. Apart from aging, bone loss occurs at higher rates in people with thyroid or autoimmune disorders, poor diets, sedentary lifestyles, eating disorders and hormonal imbalances. Some evidence suggests that higher DHEA levels improve estrogen production, resulting in higher bone mineral density in older or post-menopausal women. These women are most at risk for bone-related disorders.

3. Protects Against Depression, Cognitive Decline and Mood Swings

According to some studies, higher levels of DHEA may lower rates of major depression and improve overall emotional stability. Research suggests that supplementing with 25 to 200 milligrams of DHEA (depending on the individual case) can help lower depression and mood-related symptoms, including loss of pleasure (called anhedonia), loss of energy, lack of motivation, emotional “numbness,” sadness, irritability, inability to cope with stress and excessive worrying.

4. Aids in Weight Loss and Building Muscle Mass

DHEA supplements are often used to help promote weight loss and to support athletic training with a focus on building lean muscle mass. 7-Keto, one type of DHEA supplement, helps adults maintain strong metabolism levels while aiding in the prevention of age-associated fat gain and muscle loss. It’s certainly not a magic bullet for weight loss, but it can be helpful for some people.

While calorie intake and energy expenditure are important factors involved in managing your weight, hormones play a crucial role, too. DHEA helps improve the body’s natural ability to use energy and burn fat, two metabolic processes that usually decline as someone ages. DHEA helps shuttle glucose to cells for energy, reduce insulin levels and stimulate fat burning. As I mentioned earlier, DHEA improves lean muscle mass. This helps you more efficiently burn calories, even while resting.

5. Improves Heart Health and Lowers Diabetes Risk

Acquiring more DHEA is linked to a lower risk of clogged arteries, blood clots, high cholesterol, heart disease and insulin resistance/diabetes in adults, although researchers still aren’t exactly sure why. DHEA may improve blood vessel function and reduce the risk for heart disease and diabetes by lowering inflammation, supporting a healthy metabolism, improving use of glucose and insulin and improving production of sex hormones.

Results of animal studies suggest that DHEA protects against the increase in dangerous visceral fat and the development of insulin resistance induced by a poor diet and lifestyle. Other research shows DHEA plays a protective role in the development of atherosclerosis (hardening of the arteries) and coronary heart disease by interfering with atherogenic processes and enzymes such as glucoso-6-phosphate dehydrogenase.

DHEA Dosage and Side Effects

As you can see, DHEA offers a host of benefits. Still, more is not always better. It’s best to take DHEA supplements in low doses at first to give your body time to acclimate, and then gradually increase the amount over several months. Even when someone is around 25-years-old, they only produce 40 to 70 milligrams daily of DHEA, so supplements should be taken in relatively small doses. High dose pills should raise concern.

Because there is no guarantee of strength, purity or safety of DHEA products (they are not usually regulated by the Food and Drug Administration), it’s important to read labels, do your research when buying supplements and follow directions. The University of Maryland Medical Center advises that you try to purchase DHEA directly from a doctor in order to ensure it’s authentic and not contaminated. DHEA comes in capsule, tablet, chewing gum, sublingual (under the tongue) drop and topical (on the skin) cream form, but the type you’ll want to use depends on what you’re using it for.

In some cases, DHEA is administered in high doses up to 200 to 500 milligrams daily to help treat certain disorders such as depression or lupus, but this should only be done under medical supervision.
For treatment of major depression, cognitive decline and schizophrenia, 25 milligrams taken twice daily for six weeks is recommended.
For improving bone healing and bone mineral density, 50 to 100 milligrams per day is recommended.
For erectile dysfunction, menopausal symptoms and vaginal dryness, 25 to 50 milligrams per day is best.

Final Thoughts on DHEA Supplements

We all create DHEA in our bodies, however, levels of the hormones begin to drop off after the age of 30, increasing the risk for low-DHEA-related issues like inflammation, sexual dysfunction and mood disorders, among other issues.

DHEA supplementation helps improve lean muscle mass and promotes hormone balance. It is generally considered safe when taken in low doses. However, taking DHEA isn’t for everyone, and it isn’t a magic bullet. Not everyone who takes DHEA sees improvement, and some even experience negative side effects. Be sure to consult with your medical provider before taking DHEA supplements.
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Glutathione- Mother of all Antioxidants

2018-06-18T23:33:00.000-07:00

Glutathione AKA Mother Of All Antioxidants.Its the most important Antioxidant. Its also beleived to whiten the skin cell.To know more about it read on. In this article we will talk about What is Glutathione, What are benefits of Glutathione And Foods that can Boost it naturally.

It is one of the hottest topics at present.And it is now addressed by the experts that many of us are facing its deficiency because of the following reasons:

Pre-mature aging
Infections
Injuries
Environmental Toxins
Artificial sweeteners
Overuse of Antibiotics

What is Glutathione ?

Glutathione (GSH) is a peptide that has three amino acids (i.e L-Glutamic acid, L-Cystein and glycine) that play several functions in body.It is so important that researches believe that its amount in our cells can actually predict how long we will live.

It is produced by all the cell of our body. As an antioxidant it is most importamt as it is produced within the cells. Although it is absolutely important in maintaining a healthy immune system but it is not considered as an essential nutrient as it can be produced by our body by using above mentioned amino acids.

Glutathione has been found useful in cancer as high levels of glutathione in tumor cells is able to protect these cells in bone marrow, breast, lung, larynx and colon cancer.And its deficiency develops oxidative stress in cells which promotes cancer.

Foods to boost Gluthione

Milk Thistle

Milk Thistle has been used by the traditional folks for treating immune dysfunction. It can help aid bringing Glutathione level to optimum levels. To Know more about this wonder herb click here.

2. Whey Protein

As it provides us with all the amino acids and makes the three required for production of Glutathione so it helps in increasing its production.

3. Alpha-lipoic acid

4. Vitamin C and E

Vitamin C help raise glutathione levels in Red Blood Cells (RBCs) and Lymphocytes.

And Vitamin E works with GSH to prevent damage from reactive oxygen. So Vitamin E and C work together to recycle GSH and keep you disease free.

Sources of Vitamin C

Citrus Fruits
Broccoli
Grapefruit
Strawberry

Sources of Vitamin E

Almonds
Spinach
Avacardo
Sweet Potato
Palm oil
Sunflower Seeds

To buy Glutathione Click Here

CoQ10- Best Anti-aging Supplement

2018-06-18T03:02:00.000-07:00

Ever heard of CoQ10 if not then it stands for Co enzyme Q10. It is a essential elements for many functions but its main function is to protect the cell from the effect of aging. It has been used for decades in medicine especially to cure heart problems. So if you want to know more about its anti-aging effects then read on to Know more.

Although it is produced in our body naturally but is is not done consistently. Its deficiency can lead to damaging effects of oxidative stress. Its deficiency can lead to declining cognition, Diabetes, Cancer, Heart diseases and muscle conditions.

In fact it is the antioxidant capacity of CoQ10 that makes it the most popular anti-aging supplement in the world.

What is CoQ10 ?

CoQ10 is an essential nutrient that works as an antioxidant in the body. In its active form it is called as Ubiquinone or Ubiquinol. I know these are familiar terms for science students. It is produced in the body naturally and is responsible for various functions such as supplying cells with energy, transport of electrons and regulating blood pressure levels.The reason why it is not included in Vitamins is because all of animals including humans can synthesize its small amounts even without the help of food.

Why should I take CoQ10 ?

It is a fair question as if our body already produces it in small amounts then what is the need to take it in supplement form.

According to some studies, it was proved that Sum of amount of CoQ10 produced by our body and the amount that we take through our diet is enough for ones body. But as we grow older its synthesis by our body starts decreasing.

And also our bodies natural ability to convert CoQ10 into its active (usable) form also decrease with age. On an average after 40 years of age our bodies ability decreases for production as well as for its conversion to it usable form. So it is advisable to take CoQ10 supplements only after 40 years of age

Benefits of CoQ10

Increases natural energy level and help us enjoy a active lifestyle
Reduces free radical damage
Can improve heart health and offset effects of statin drugs
Slows down the effects of aging
Helps maintain optimum pH levels inside our body
Protects cognitive health

Foods that can help increase it naturally

Grass-fed beef
herring
free range chicken
sesame seed
Broccoli
Cauliflower
Oranges
Strawberry
Fish (especially Sardines and Mackerel )

Although it has been used in medical field for decades and is considered to be safe overall but some side effects as associated with its overdose. So it is advisable to use it under professional supervision.

Antioxidants - Benefits and Functions

2018-06-17T05:21:00.002-07:00

Antioxidants come up frequently in discussions about good health and preventing diseases.

These powerful substances, which mostly come from the fresh fruits and vegetables we eat, prohibit (and in some cases even prevent), the oxidation of other molecules in the body. The benefits of antioxidants are very important to good health, because if free radicals are left unchallenged, they can cause a wide range of illnesses and chronic diseases.

Antioxidants and Free Radicals

The human body naturally produces free radicals and the antioxidants to counteract their damaging effects. However, in most cases, free radicals far outnumber the naturally occurring antioxidants. In order to maintain the balance, a continual supply of external sources of antioxidants is necessary in order to obtain the maximum benefits of antioxidants. Antioxidants benefit the body by neutralizing and removing the free radicals from the bloodstream.

Different Antioxidants Benefit Different Parts of the Body

There are a wide range of antioxidants found in nature, and because they are so varied, different antioxidants provide benefits to different parts of the body. For example, beta-carotene (and other carotenoids) is very beneficial to eye health; lycopene is beneficial for helping maintain prostate health; flavonoids are especially beneficial for heart health; and proanthocyanidins are beneficial for urinary tract health.

Antioxidants and Skin Health Benefits

When skin is exposed to high levels of ultraviolet light, photo-oxidative damage is induced by the formation of different types of reactive species of oxygen, including singlet oxygen, superoxide radicals, and peroxide radicals. These forms of reactive oxygen damage cellular lipids, proteins, and DNA, and they are considered to be the primary contributors to erythema (sunburn), premature aging of the skin, photodermatoses, and skin cancers.

Astaxanthin, followed by beta-carotene combined with vitamin E has been shown to be one of the most powerful antioxidant combinations for helping protect the skin from reactive species of oxygen.

Antioxidants and Immune System Support

Singlet oxygen can compromise the immune system, because it has the ability to catalyze production of free radicals. Astaxanthin and Spirulina have been shown to enhance both the non-specific and specific immune system, and to protect cell membranes and cellular DNA from mutation. Astaxanthin is the single most powerful quencher of singlet oxygen, and is up to ten times stronger than other carotenoids (including beta-carotene), and up to 500 times stronger than alpha tocopherol (Vitamin E), while Spirulina has a variety of antioxidants and other substances that are beneficial in boosting immunity.

Additional Ways Antioxidants Help Benefit One's Health

Increasing one's antioxidant intake is essential for optimum health, especially in today's polluted world. Because the body just can't keep up with antioxidant production, a good amount of these vitamins, minerals, phytochemicals, and enzymes must come from one's daily diet. Boosting your antioxidant intake can help provide added protection for the body against:

• Heart problems
• Eye problems
• Memory problems
• Mood disorders
• Immune system problems

Benefits of Yoga during Pregnancy

2018-06-17T01:17:00.001-07:00

Benefits of yoga during pregnancy can be immense. Even afterwards, it can help a women get back in shape easily.

Yoga is a physical, mental and spiritual practice that aims to heal the mind, body and the spirit. A regular practice of this ancient discipline can achieve a perfect harmony between the mind and the body.

It has a holistic approach towards the individual and has many benefits at any stage of life. While yoga can be beneficial during the normal course and at any age, it can be really beneficial during pregnancy, which can be a little difficult time in some women's lives as it is a time with a lot of mixed emotions and problems, both physically, mentally and spiritually.

These are few benefits of yoga during pregnancy:

1. Stress Levels: However smooth or uncomplicated your pregnancy may be, still a women experiences stress during this period. Yoga's breathing technique can take away this stress. Mindful yoga which combines poses with meditation, can bring about relief from emotional turmoil and even depression. It provides oxygen to the body, calms the mind and has a soothing effect on the baby.

2. Balance: Because of extreme change of hormones in women's body during pregnancy, her entire being is changed. Yoga and guided meditation can help in bringing back your physical and emotional balance. It teaches you to stay calm and handle each and every situation of life in a balanced manner.

3. Deep Breathing: It provides relaxation. Your sleep and immunity gets better. You can prepare for vaginal delivery with deep breathing techniques.

Circulation in body is better.
It is beneficial for the unborn child. It gets lot of oxygen. You also feel connected to the baby.

4. Post Delivery: It helps you to get back to shape easily. You can start yoga after six weeks and strengthen your body and pelvic muscles.

Precautions: It is a complete package that can burn calories, enhance flexibility, improve muscle strength and soothe mind. However, be careful and practice yoga only with a certified instructor. The session should last according to your stamina for 30-40 minutes and you should not push yourself. Only do simple asanas suitable for pregnant women. Any form of extreme temperature is not safe. Any asana that create pain or discomfort in body is not advisable.

The bottom line is that listen to your body while practicing yoga. Any good thing not done correctly or if done too little or too much is harmful.

" SO BEND IT FOR A BETTER TIME, MOMMA"

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Diabetes bad for those with severe mental illness

2018-06-16T04:16:00.002-07:00

Diabetes is deadlier for people with severe mental illness than it is for mentally stable people, says a new research.

A study found that people with severe mental illness are more than twice as likely to have type 2 diabetes, with even higher risk among among patients who are African American or Hispanic. Among more than 15000 patients with severe mental illness, 28.1% had type 2 diabetes, the researchers said. In contrast, 12.2% of general population is estimated to have a disease.

Among racial minorities with with severe mental illness, the incidences were 36.9% for Hispanics, 36.3% for African Americans and 30.7 for Asians versus 25.1% for whites.The study followed a previous research that linked severe mental illness to low levels of testing for diabetes, Low rates of HIV testing- despite a significantly higher likelihood of being HIV positive- and, among women, low rate of screening of cervical cancer.

Antipsychotic medications prescribed for conditions like schizophrenia and bipolar disorder may cause weight gain and impact cholesterol levels and insulin resistance, adds an expert. Additionally people with severe mental illness have more tenuous life circumstances, including food insecurity, low income, and unstable housing situation, which all increase their risk of diabetes.

Stressors such as structural racism compound these problems in minorities. Prediabetes, in which blood sugar levels are elevated, was also found to be high among people with severe mental illness. The condition was more common among those who were minorities and tended to emerge as young as 20, the researchers noted. the study finding appear in the journal Diabetes care.

High BP ups heart-failure risk after childbirth

2018-06-16T02:28:00.001-07:00

A recent study says diagnosis of hypertension during pregnancy is associated with an increased risk of maternal cardiovascular disease.

Those with a previous hypertensive record are at twice the risk. This makes it imperative to monitor blood pressure after giving birth to, through the postpartum period. Heart failure can occur up to five months after giving birth.

some symptoms of this condition include tiredness, shortness of breath, swollen ankle, swollen neck veins and feeling of missed heart beats or palpitations. Hypertension during pregnancy is a major risk factor for both the mother and the baby.

High blood pressure can hamper the blood flow throughout the body, including to the placenta and uterus. This can further affect foetal growth and cause premature detachment of the placenta from uterus. If not closely monitored before, during and after child birth, High blood pressure may even become a major cause of heart problems including heart failure in such women ,says an expert. Some other fatal repercussions of high blood pressure including preterm birth, seizures, or even the death of the mother and baby.

Women in the relatively young reproductive age, particularly those with an additional condition such as Hypertension are at an increased risk of morbidity and death from the heart failure. It is important for them to monitor their blood pressure at regular intervals post childbirth.

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Forskolin

2018-06-15T02:50:00.000-07:00

Want to manage weight, Blood Pressure (BP), Blood Sugar Levels, Treat Glaucoma and manage Asthma attacks but fear to take tablets so we have a solution for you that may work and that is Forskolin. In this article we will talk about it source, function, How it works and what are risks in taking it. Read on to know more.

Forskolin is made from the root of a plant in the mint family. The plant grows in Nepal, India, and Thailand. It has long been used in traditional Ayurvedic medicine.

Why do people take forskolin?

People take forskolin supplements for many reasons. But very little substantial evidence exists to back its use for any health condition.

Some research suggests that forskolin may aid in weight loss and muscle building. In one very small study, overweight and obese men took 250 milligrams of a 10% forskolin extract twice a day. After 12 weeks, they lost more body fat and had a greater increase in testosterone levels compared to similar men taking a placebo. But more research must be done to confirm these results and establish its safety.

Forskolin has a long history as a folk remedy for asthma. Some research supports that. Forskolin appears to work in a way similar to certain types of conventional asthma drugs, by boosting the levels of a compound called cyclic AMP. This helps relax the muscles around the bronchial tubes to make breathing easier.

Forskolin has also been used to try to treat glaucoma. A small study indicates that forskolin may help relieve pressure in the eyes, which is often seen in glaucoma. It has also been found to be a safe alternative to beta blockers in glaucoma patients having concomitant asthma.

Another potential use of forskolin is for people with idiopathic congestive cardiomyopathy, which can cause heart failure. In a small study, patients who took forskolin through an IV showed improved heart function.

Optimal doses for forskolin have not been established for any condition. Also, as with supplements generally, the quality of the active ingredients and the level of concentration in products that contain forskolin vary from maker to maker. Some experts recommend that forskolin only be taken under the supervision of a health care professional.

Can you get forskolin naturally from foods?

While forskolin does come from an herb, it has only been studied as an extract. No evidence is available regarding any potential benefits from the whole herb.

What are the risks of taking forskolin?

It is not known whether taking forskolin is safe, because it has not been thoroughly studied. Some negative reactions to forskolin have been reported. These include:

Flushing, fast heart beats, and low blood pressure when taken through an IV
Upper respiratory tract irritation, cough, tremor, and restlessness when inhaled
Stinging of the eyes and enlarging of the blood vessels in the eyes
Headache

People taking blood thinners or anti-platelet drugs should not take forskolin. Also, certain high blood pressure drugs may interact with forskolin, including:

Beta-blockers
Calcium channel blockers
Clonidine
Hydralazine

Avoid taking forskolin if you take such medications.

Forskolin should also be avoided if you have polycystic kidney disease. The safety of forskolin in pregnant and breastfeeding women is not known, so they should avoid it.

Talk to your doctor about potential risks before you take forskolin or any other dietary supplement.

Glucosamine

2018-06-14T02:31:00.002-07:00

Feeling Joint Pain? Want to get rid of Joint Pain. Here we have a solution for you. Ever heard of Glucosamine yeah you read that right. It is a perfect solution for Joint pain. In this article we will be talking about Glucosamine From where it is obtained What it is and How it is Helpful in relieving joint pain.

What is Glucosamine ?

Glucosamine is a fluid that is produced naturally around the joints, in the animal bones, in the bone marrow and it is also found in shellfish and fungi.

Glucosamine especially Glucosamine Sulphate is extracted from the shell of shell fish to make supplements. it can be prepared synthetically too.

Glucosamine is generally taken orally. And it is available in following forns

Glucosamine sulphate

Glucosamine hydrochloride

N-Acetyl-Glucosamine (NAG)

Although all these provide same resultant but have different effects when taken as a dietary supplement.

What are its functions ?

Its basic function is formation of cartilage ( Tough connective tissue found in several parts of body. This rubber like tissue form a padding around the long bones thereby facilitating its movable junction with another bone and this mobile junction is called as joint).

As we age this cartilage around the bone become less flexible and as a result this leads to increase in friction and it may lead to breaking of this cartilage. And Glucosamine helps in slowing this process. By doing some scientific studied scientists have found that supfur is required for repairing and formation of new cartilage and as we know that Glucosamine is available as Glucosamine Sulphate So it helps ti incorporate sulfur into the cartilage.

With age our natural Glucosamine levels fall and by using supplements we can bring it back to normal and stop deteriorating of cartilage. which can further reduce joint pain.

Many people use it as a supplement to treat arthritis and osteoarthritis.

Does it actually work?

Some studies have proved that Glucosamine can help in following ways

Reduce joint pain, stiffness and swelling in joints.

Improve function in people with knee and hip osteoarthritis.

Provide continued relief from symptoms even after 3 months after someone stops treatment.

At last this was all from our side. According to us it can provide a great relief from pain.

Fat Loss Guide

2018-06-13T00:45:00.000-07:00

Are you fed up of searching for the how to lose fat or cut that stubborn belly fat and if you are looking for fat loss supplements, fat loss tips or To do some additions to your fat loss diet than you are at right place. Here are some value able tips and some supplements that you can add to your fat loss supplement stack.

Here is the list of 4 supplements that you must add to your fat loss supplement stack.

1. Caffeine (methylxanthine)

A little jolt has been linked to a whole slew of health benefits, from improving alertness to lowering risk for cancer, but it’s also one of the best. Whereas most of the health benefits come from its antioxidants, caffeine helps you lose fat by stimulating your central nervous system. This encourages the release of several molecules and nutrients in your body, including stored fat to be burned for energy and calcium to help muscle contraction. Plus it can help you work out harder

2. Green tea extract

“Green tea extract may increase fat oxidation and even stimulate brown adipose tissue thermogenesis—special fat cells that can actually help speed up your metabolism, which is good news for anyone looking to lose body fat

3. Hydroxycitric acid (HCA)

Derived from a salt taken from the rind of a Southeast Asian dried fruit plant, HCA helps suppress your appetite, reduce the amount of fat your body absorbs from your diet, and increase your metabolism. HCA supplements can help decrease the amount of visceral, subcutaneous, and total fat,. HCA is often sold in the form of garcinia extract—the name of the plant it’s derived from. But this is useless if it doesn’t have the right amount of the active ingredient. Look for either a pure HCA supplement or a garcinia extract with 50 percent HCA.

4. Chromium

This trace mineral is essential for our body to be able to metabolize macronutrients properly. “Chromium helps insulin metabolize fat, turn protein into muscle, and convert sugar into energy, plus it plays a key role in regulating appetite, reducing sugar cravings, and increasing lean body mass. Not only is the element necessary for weight control, but you lose most of your stores during vigorous exercise, so it’s extra important for active guys to replenish.

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Some tips for making you fat loss plan successful

Eat Plenty of Soluble Fiber. ...

Helps maintain a good bowel movement. And as a result help proper digestion.

Avoid Foods That Contain Trans Fats. ...

Here i have highlighted the word trans fat because i mean only trans fats and not all the fats. Because fat are also a part of a balanced diet. You need to curb only the trans fat intake.

Don't Drink Too Much Alcohol. ...

Eat a High-Protein Diet. ...

More is the protein in your diet tha means more your muscles grow. And more the muscle more is your BMR ( Basal Metabolic Rate) That mean you will furn more fat when you're sitting idle.

Reduce Your Stress Levels. ...

Don't Eat a Lot of Sugary Foods. ...

More the sugar in your food more carbs you take in than needed and these excess carbs get converted into fat and get accumulated. So keep check on your sugar intakes. Or you can take its alternatives like aspartame or sucralose these both are artificial sweeteners

Do Aerobic Exercise (Cardio)

At last drink plenty of water

What Are Probiotics?

2018-06-12T00:41:00.001-07:00

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy.

You can find probiotics in supplements and some foods, like yogurt. Doctors often suggest them to help with digestive problems.

How Do They Work?

Researchers are trying to figure out exactly how probiotics work. Some of the ways they may keep you healthy:

When you lose "good" bacteria in your body, for example after you take antibiotics, probiotics can help replace them.
They can help balance your "good" and "bad" bacteria to keep your body working the way it should.

Types of Probiotics

Many types of bacteria are classified as probiotics. They all have different benefits, but most come from two groups. Ask your doctor about which might best help you.

Lactobacillus. This may be the most common probiotic. It's the one you'll find in yogurt and other fermented foods. Different strains can help with diarrhea and may help with people who can't digest lactose, the sugar in milk.Bifidobacterium. You can also find it in some dairy products. It may help ease the symptoms of irritable bowel syndrome (IBS) and some other conditions.

Saccharomyces boulardii is a yeast found in probiotics. It appears to help fight diarrhea and other digestive problems.

What Do They Do?

Among other things, probiotics help send food through your gut by affecting nerves that control gut movement. Researchers are still trying to figure out which are best for certain health problems. Some common conditions they treat are:

Irritable bowel syndrome
Inflammatory bowel disease (IBD)
Infectious diarrhea (caused by viruses, bacteria, or parasites)
Antibiotic-related diarrhea

There is also some research that shows they're useful for problems in other parts of your body. For example, some people say they have helped with:

Skin conditions, like eczema
Urinary and vaginal health
Preventing allergies and colds
Oral health
How to Use Them Safely

The FDA regulates probiotics like foods, not like medications. Unlike drug companies, makers of probiotic supplements don't have to show their products are safe or that they work.

Ask your doctor if taking probiotics is a good idea for you. In general, probiotic foods and supplements are thought to be safe for most people, though some people with immune system problems or other serious health conditions shouldn't take them.

In some cases, mild side effects might include upset stomach, diarrhea, gas, and bloating for the first couple of days after you start them. They may also trigger allergic reactions. Stop taking them and talk to your doctor if you have problems.

The Deep Insight to Mass Gainers

2018-06-11T23:25:00.003-07:00

In contrast to popular demand for losing weight there are many who want to do different or opposite to it i.e. they want to gain weight. they have trouble gaining some mass or putting on some muscle. Thank God they have option to gain weight. And this option is mass gainer and weight gainer.These supplements are nothing but they are composed of all the nutrients i.e. Carbohydrate, Fats, Proteins and in other words they make a perfect balanced diet.

Some try to do it by doing some alterations to their diet but most of the time they fail to gain mass as it will require a lots and lots of eating. So it becomes difficult for them to gain 10-20 lbs of weight.So at that time the mass gainers/weight gainers become handy. These supplements become helpful to people who do not have enough time to dedicate to their eating.

Mass Gainers Vs Weight Gainers

Mass gainers and Weight gainers are not synonyms but most of the time many people mistake them to be the same thing but it is not so.
Mass gainers don’t want to just gain weight. They want to gain pure muscle. That is why mass gainers use a specific macro-nutrient formula meant to feed the muscles for growth and deter fat accumulation.

Weight gainers are usually used by undernourished people to gain weight. They have much more carbohydrates than a mass gainer. There are usually more calories in a weight gainer supplement as well.

Benefits of Mass Gainer

1. Increased Calorie Consumption

Mass gainers have very high calorie content per serving. And we know more the calories more is the energy level and more will the capacity of muscles to lift then more will be the growth.You can lift weights all day long you can not grow them until you feed them properly. So we can say muscle come to those who feed them.

2. Macronutrient Content is balanced

All the macronutrient are in a perfect balance in a mass gainer. As it is scientifically proven that our diet must have the macronutrients i.e. Carbs: Fats: Proteins in the ratio of 2:1:1. For those who don't understand the concept of ratios it means that if you take a 200kcal diet then it must have 100kcal of carbohydrates, 50kcal each from proteins and fats. And most mass gainer have exactly this proportion.

3. Help digest food

Mass gainers helps in digestion of food as it has high fiber content. And fiber helps us to digest food by keeping the bowel movement on track.And proper movement of nutrients help grow body at optimum levels.

4. Help grow muscles

As it help us to get nutrition with optimum macronutrietn balance so it help us to gain muscle.

5. Deliver other nutrients

It delivers other nutrients like creatine, BCAAs and micronutrients such as vitamins and minerals. So basically it is a perfect blend of nutrients and can help us grow stronger and bigger.

When to take it?

You can take at any time of the day. But i personally prefer to take it post-workout as at that time my body need it the most because of depleted energy levels.and if i don't use it at that time than my body will start using my muscle tissue for energy.

Some prefer to take it as breakfast and it can be a perfect meal replacement for those who don't have enough time to do breakfast. So to save time they can it. You can take it at any time of day according to your preference.

Side effects of Mass Gainers

There are no or very little side effects of mass gainers. As we know that excess of everything is bad. This applies to mass Gainers also. If you will overdo it than the excess of unconsumed nutrients will convert into fat and accumulate in your body. it will make you fat. If you use it in limits then trust me it is a great meal replacement. And act like a bonus in your journey to gains mass or weight.

While buying a mass gainer make sure your chosen product has as little saturated fat as possible and if it does contain saturated fats, make sure they are medium chain triglycerides as this has been proven to be healthy.
© Rohan BhardwajHappy BodybuildingTo buy mass gainer click here

Metabolism: Popular Myths and easy ways to get it at optimum levels

2018-06-11T01:09:00.001-07:00

We don't have to be victims of our 'slow' metabolisms. Here are easy ways you can easily reach the maximum potential of your metabolism. Learn more!

Metabolism is a murky subject that has taken on a meaning of its own. Read on to discover what your metabolism really is, myths about your metabolism and nine techniques to rev it up, and reach your fat burning potential!

WHAT IS METABOLISM?

The word metabolism refers to how much energy your body uses, or how many calories you burn in a day. A starting point to measure your metabolism is calculating BMR (basal metabolic rate), which measures how many calories you burn at rest, or if you lied in bed all day.

Even though you're not moving around, your body uses energy (burns calories) by keeping your heart beating, sustaining your muscles, breathing, and regulating your temperature, among other functions.

Then add to your BMR how many calories you burn doing your daily activities, and add what you burn in the gym, and voila! You have your metabolism.

METABOLISM MYTHS

The word metabolism is one of the most misunderstood words related to training (second only to motivation, but that's another story). People tell me all the time that their slow metabolism is to blame for their less-than-stellar results. Sadly, this myth is being perpetuated by the weight loss industry.

The other day I saw a commercial for a weight loss pill that claimed to raise your metabolism "without the need to change your diet or exercise." The voice over said something to the effect of, "You can't lose weight because you have a slow metabolism. Thin people are lucky because they were born with fast metabolisms." I was too stunned to speak.

Not only is the term metabolism misused, but it's being manipulated by the weight loss industry to sell products. I have to say here that I'm not bashing fat burners, in fact I take one myself. But they're intended to assist people who exercise regularly and rigorously, use fat for energy during exercise instead of sugar stores or worse, muscle tissue.

When people take pills to amp up their metabolism without hitting it hard in the gym, they're effectively abusing such pills and are putting their health at serious risk. Now back to the commercial. First of all overweight people actually have faster metabolisms than thin people because they are literally carrying around extra weight.

For example, a 130 pound, 30 year-old woman who is 5'5" tall has a BMR of 1384. The same woman at 230 pounds has a BMR of 1817. And the 230 pound woman burns more calories doing while exercising as well. So actually, thin people aren't "lucky" to be born with fast metabolisms. Their metabolisms are slower than overweight people.

Second, genes do play a role in metabolism, but I wouldn't go as far as to use the word "lucky" in describing those with faster metabolisms. Differences in metabolic rates are smaller than we think. Furthermore, people who have faster metabolisms are probably already doing things I've listed below either consciously or unconsciously. Again, luck really doesn't have anything to do with it.

The main point: we don't have to be victims of our "slow" metabolisms. There are several things you can do to easily reach the maximum potential of your metabolism. Read on to find out how!

WAYS TO INCREASE YOUR METABOLISM

1. DO HIIT (HIGH INTENSITY INTERVAL TRAINING)

Regular cardio raises your metabolism while you're doing it, but once your finished, your metabolism returns to its regular rate. On the other hand, HIIT raises your metabolism for hours afterward.

HIIT is performed by alternating highly intense bursts of exercise for 30 seconds to a minute ("highly intense" - not less than 85% of your maximum heart rate) with slow recovery for one to two minutes.

Without getting too technical, HIIT spikes your metabolism after your finished (while you're at rest) because your body is so strained, it needs extra time to recover

Think of it this way: gunning your car for 30 seconds, then braking down to 10 MPH, then gunning and braking again uses much more gas than driving at a steady pace. The same is true for your body, except in this case, the more fuel (body fat) you use, the better!

An example of HIIT on a treadmill is running on 9.0 for 30 seconds, then walking on 3.0 for one minute. Repeat this 10 times and you're looking at 28 minutes total (even including a 5 minute warm up and 5 minute cool down). Try to work your way up to 1 minute high intensity/1 minute low intensity.

LIFT WEIGHTS

Like HIIT, lifting weights raises your metabolism long after you're finished—experts estimate that your metabolism stays elevated for up to 39 hours! Again, this is because lifting strains your body so much, that it needs extra time to recover.

BUILD MUSCLE

Does it make you crazy when someone speaks of "converting" fat to muscle? Me too, because as you know, muscle and fat are different tissues.

Maybe the most important distinction between the two is that muscle is more metabolically active than fat. Exactly how much more active is subject to some debate.

Some experts estimate that each extra pound of muscle you gain burns 30-50 extra calories a day, while others estimate that a pound of muscle burns 6 calories at rest, compared to 2 calories burned by a pound of fat.

Even the more conservative estimate means that it's beneficial to your metabolism to be muscular.

EAT PROTEIN

Sure you know that protein fills you up, but did you know that protein has a greater thermogenic effect than the other macronutrients? The thermogenic effect of food (TEF) is a measure of energy that your body needs to digest food.

Protein is harder for your body to digest and thus takes more energy than does fat or carbs. The TEF of protein is 25%, meaning 25% of the calories of each gram of protein is burned off through digestion, whereas the TEF of carbohydrates is 5%, and is only 2% for fats.

Take advantage of this metabolism booster by including lean protein in every meal... all five to six of them.

EAT 5-6 SMALL MEALS A DAY

The act of eating actually raises your metabolism—don't go super-sizing it just yet! As I just mentioned, digesting food takes energy, and a different amount of energy is required for each macronutrient. So eating several meals, as opposed to three squares, raises your metabolism five to six times a day, as opposed to only three.

This technique works on another level. When your body doesn't get food, your metabolism slows down. This is because our bodies are ingeniously programmed to protect against starvation—when your body senses that another meal may not be coming (even though food in our modern world is in abundance) it holds onto your body fat to use as energy.

When you only eat three times a day, your metabolism slows greatly between each meal. On the other hand, by eating consistently every three to four hours, your metabolism will stay elevated, knowing that another meal is coming soon.

An added benefit of eating every three hours is that you don't get hungry. By never getting hungry, you reduce the chances of overeating, or grabbing something quick and unhealthy just because it's there.

6. Drink more water

7. Drink green tea

You can replace simple tea with green tea. As it is scientifically proven that green tea elevate your basal metabolic rate.

CLA: Fat Loss And Muscle Gain

2018-06-10T22:18:00.001-07:00

A number of studies have demonstrated that CLA reduces fat mass,while increasing lean body mass. Learn why research has proven this and which ones you should use.

CLA (conjugated linoleic acid) is a naturally occurring fatty acid, similar to an omega-6 fatty acid but with health benefits for skin and weight loss. It's one of the "good fats," present in foods such as beef and dairy products, but only in low levels. Ironically, beef and dairy products are the same foods that are also high in what we think of as "bad fats," or saturated fats, so obtaining enough CLA through diet alone is problematic.

Also ironically, even though CLA is a fat, studies show that 1.4-3.0 grams per day of CLA will lead to overall body-fat loss.1,2

And yet, to get that much CLA into your system naturally, you'd have to consume upwards of 2 pounds of beef, a pound of cheese, or 100 ounces of milk every day!

Increased consumption of CLA doesn't have to come from dairy products or beef, however, as the benefits of CLA can be achieved through supplementation.

Why Is CLA Good?

It might seem weird that a fatty acid could help reduce body fat while increasing lean muscle mass, but that's what the science suggests!3

While technically a trans fat, CLA is naturally represented in our food sources and is different than industrial-produced trans fats, such as vegetable oil. Like many naturally occurring agents, CLA has an organic, meaningful place in our diet.

Can CLA Help Me Lose Weight?

Even though conjugated linoleic acid is a trans fat, there's a purpose for this one! Specifically, CLA helps reduce the urge for unneeded food intake and inhibits the production of additional fats. Basically, CLA is a special type of fat that takes the place of our need for other, unhealthy fats.

CLA hardwires us to stay lean and clean, helping us to burn the calories that already exist, instead of craving additional calories that serve no purpose.

A recent study investigating the effect of 4.2 grams of CLA per day in 53 healthy individuals showed a significant decrease (3.8 percent) in body fat compared with individuals not taking CLA.

An additional study in obese and overweight populations demonstrated that at least 3.4 grams of CLA per day for a period of 12 weeks was actually necessary to see a significant reduction in body fat.2 In other words, without CLA intake there was no significant fat loss!

What Are The Benefits Of CLA For Training?

One trial, monitoring the benefits of CLA supplementation on muscle development, showed that consuming 7.2 grams of CLA per day, when accompanied by a bodybuilding regimen, led to an increase in skin-fold corrected arm girth, leg press gains, and overall body mass, as compared to a placebo group which performed the same routine without CLA.5

Are There Additional Benefits Of CLA?

Research shows there are also CLA benefits for skin health, in addition to the benefits for weight loss. Because of this, CLA has been added to a number of popular skincare products.

But you don't have to buy those products to get the benefits of CLA, so long as you're already supplementing with it.

Why Don't I Have Enough CLA Already?

Many people already consume a lot of beef and dairy products, so it would make sense to think that the amount of CLA in their bodies should be enough to get by on.

Unfortunately, meat and milk production have changed over the years. Industrialized meat that is not grass-fed contains far less CLA than grass-fed meat, while dairy products from non-grass-fed cows also have less CLA in them than the dairy products from grass-fed cows.6

How Should I Take CLA?

As with any supplement, some types of CLA, especially if not taken as recommended, may be difficult for the liver to process. CLA might also create an imbalance in breast milk fats, so it's recommended that nursing mothers put off CLA supplementation until their child is beyond nursing age.

Other than that, taking CLA is simple: Capsules of a CLA supplement, in the manufacturer's recommended doses, should be ingested slightly before or during a meal. The stimulant-free capsules stack well with other products.

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Citrulline Malate: The Fatigue Fighter!

2018-06-10T22:18:00.000-07:00

No modern pre-workout or pump-boosting supplement is complete without citrulline. Here's why this amino acid is earning its way to the ergogenic hall of fame!

Supplements tend to mean different things to different athletes. A bodybuilder might look at a bottle of branched-chain amino acid capsules, for instance, and see increased muscle growth and sustained muscle protein synthesis. A triathlete could look at the same bottle and see relief from post-training muscle soreness. A bikini competitor could see herself retaining muscle mass while cutting for a show.

When it comes to the amino acid compound citrulline malate, all three of these athletes can see a single major appeal: delaying the onset of fatigue during intense training. Endurance athletes have been supplementing with citrulline for just this reason for many years, and after a slew of promising studies in recent years, strength athletes are on board as well. Along the way, citrulline has become a nearly obligatory ingredient in pre-workout supplements or any product that promises bigger muscle pumps during workouts.

But is fatigue-fighting the only thing citrulline malate does? Definitely not. Here's why this amino acid compound is earning fans across the athletic spectrum.

WHAT IS CITRULLINE MALATE?

Citrulline is an amino acid that is produced when the amino acid ornithine combines with carbamoyl phosphate. This happens during the urea cycle, a way that the body disposes of nitrogen waste. The excess citrulline from supplementation is thought to put the urea cycle into overdrive, sucking up the ammonia (made of three nitrogen molecules) produced by working muscles before it can produce fatigue.

Citrulline is also a by-product of the body's conversion of the amino acid arginine into nitric oxide (NO). Excess citrulline, a number of studies have shown, increases the amount of arginine in the blood, leading to increased NO production. More NO, you may have heard, means increased blood flow to muscles during exercise, which allows them to last longer under duress—and produce bigger muscle pumps to weightlifters.

Malate, or malic acid, is a salt compound that is often used as a food preservative and, in nature, contributes to the sour flavor of apples and other fruit. In supplemental form, it is bound to citrulline and other various other supplements to give them stability in the body.

However, malate is also thought to have fatigue-fighting capabilities of its own, by helping the body recycle lactic acid and use it for energy.

LONGER WORKOUTS, LESS SORENESS, BETTER RECOVERY

By accelerating ammonia clearance, supplemental citrulline postpones the inevitable decrease in muscle pH that happens during intense exertion. As pH drops, the muscle becomes more acidic, and fatigue rapidly sets in.

A 2010 study by Spanish researchers looked at how this process affected the results male strength athletes were able to achieve in bench press workouts. The subjects who were taking citrulline malate squeezed out 50 percent more repetitions when working to the point of muscular failure than subjects taking a placebo.

What's more, supplementing with citrulline malate also helped reduce muscular soreness following this high-volume weight training.

Attenuating soreness isn't the only way that citrulline has been shown to aid in recovery, though. Another group of Spanish researchers gave citrulline malate to a group of male professional cyclists, a demographic whose hard-training methods often leave them with compromised immune systems and illnesses such as upper respiratory infections.

The subjects who took the citrulline experienced reduced and delayed onset of the body's immunosuppressive mechanisms that are usually seen after intense exercise. This suggests that citrulline has the potential to help the body heal from intense training and avoid some of the symptoms that often get lumped under the label "overtraining."

Another group of researchers from Spain took a closer look at how citrulline supplementation worked during exercise, and they came to some conclusions that fans of other ergogenic aids will find valuable. Citrulline's proven ability to increase blood arginine levels, they concluded, had the potential to enact a wide range of benefits, including elevated protein synthesis, creatine synthesis, and more efficient BCAA utilization by muscles during exercise.

SO WHY NOT JUST SUPPLEMENT WITH ARGININE?

Early pre-workout supplements were packed with L-arginine, due to the numerous benefits that have been shown from having elevated blood arginine levels: greater NO production, muscle protein synthesis, and faster recovery, for starters.

However, in recent years there's been an industry-wide shift toward citrulline and away from arginine. The reason is simple: Citrulline is more effective at increasing plasma arginine levels than supplemental arginine.

You read that right! A German study focusing on heart patients found that a 3 gram dose of citrulline malate yielded improvements in vascular function and vasodilation equivalent to a 6g dose of arginine. And as anyone who dabbled in the original NO-boosting supplements of the 1990s and 2000s will tell you, arginine is hard on the stomach and digestive system. Side effects from citrulline are far less common, and are usually limited to some mild stomach cramping when they occur.

Additionally, since the liver doesn't break down citrulline at the same rapid pace as arginine, its beneficial effects last longer. As many strength athletes have discovered, being able to get the vascular benefits of arginine, without having to supplement with arginine, is ideal.

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Milk Thistle: Benefits and Side Effects

2018-06-10T00:31:00.003-07:00

Milk thistle(silymarin) is a flowering herb related to the daisy and ragweed family. It is native to Mediterranean countries. Some people also call it Mary thistle and holy thistle.

What Is Milk Thistle Used For?

Milk thistle is sometimes used as a natural treatment for liver problems. These liver problems include cirrhosis, jaundice, hepatitis, and gallbladder disorders.

Some claim milk thistle may also:

Provide heart benefits by lowering cholesterol levels
Help diabetes in people who have type 2 diabetes and cirrhosis

Does Milk Thistle Work?

Silymarin is the main active ingredient in milk thistle. Silymarin is both an anti-inflammatory and antioxidant. It’s unclear what benefits, if any, this may have in the body.

Is Milk Thistle Good for the Liver?

At this point, there is not enough scientific data to say whether or not milk thistle can help liver problems. Some early research suggests milk thistle may aid people with alcohol-related liver disease. Other studies show no improvement in liver function in this group of people.

Some studies also show milk thistle may offer a possible benefit for people whose liver is damaged by industrial toxins, such as toluene and xylene.

More information is needed before doctors can say milk thistle actually benefits the liver.

Can Milk Thistle Help People With Diabetes?

Medical research does suggest that milk thistle, combined with traditional treatment, can improve diabetes. Studies have shown a decrease in blood sugar levels and an improvement in cholesterol in people with type 2 diabetes.

Researchers also have found that milk thistle improved insulin resistance, a key characteristic of type 2 diabetes.

Diabetes is a serious condition. Talk to your doctor before taking any supplements, as they may interfere with your medication.

Is Milk Thistle Good for the Heart?

By lowering LDL "bad" cholesterol levels, milk thistle may help decrease the chance of developing heart disease. However, studies on possible heart benefits only have been done in people with diabetes. People with diabetes often have high cholesterol. It’s unclear if milk thistle may have the same effects in other people.

Milk thistle can also be taken in conjunction with cholesterol lowering medications, like statins. It can help prevent elevation of liver enzymes, which can be a side effect of the medication.

How Do You Take Milk Thistle?

Milk thistle can be taken orally in supplements or in tea. Milk thistle can be combined with other herbs.

Does Milk Thistle Have Any Side Effects?

Usually, milk thistle causes few, if any, serious side effects. Studies show that it’s safe when taken for up to 41 months.

Milk thistle may cause diarrhea. More rarely, it may cause nausea, bloating, gas, and upset stomach.

Women who are breastfeeding or pregnant should avoid using milk thistle.

If you have a ragweed allergy, you should also avoid milk thistle. Milk thistle may cause a rash or lead to severe allergic reaction.

Since milk thistle may mimic the effects of estrogen, some women should avoid this herb. This includes women who have fibroid tumors or endometriosis. Additionally, women with breast, uterine, and ovarian cancers should not take milk thistle.

Always tell your doctor of any supplement you are taking. Milk thistle may interact with certain medications.

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5 Foods To Boost Your Energy

2018-06-08T04:56:00.000-07:00

Before you reach for another cup of stimulants, take a harder look at your daily nutrition. Are you missing some easy sources of energy? Here are five to consider.

Have you ever felt tired and groggy after a meal? It doesn't feel good. And it doesn't lead to a productive or happy day. In fact, the foods you eat can even impact the quality of your relationships. You might not be able to focus during meetings, or enjoy quality time with your partner. It's amazing how when we eat the wrong foods our body promptly responds with low energy and a moody mind.

Fortunately, when you feed your body the right foods, your body will soak up all that good stuff. Not sure what I mean by the "right" food? Well, these five foods are the perfect place to start. Add them to your daily meals and you'll feel lighter, happier, and more energized.

1. Dark Leafy Greens

These guys top the list because they are high in vitamins. Spinach, kale, broccoli, and cabbage are all great choices. You should be eating at least 2-4 cups per week.Aside from the vitamins, dark leafy vegetables are a great source of fiber—which your gut loves. Fiber keeps things moving. And a happy gut equals a happy, energized you. That means no bloating and more time feeling great in your body. If you struggle with tummy issues, eat at least one serving of leafy greens per day.

2. Citrus Fruits

Fruit in general is a great energy booster. Your brain and body love the natural sugar. But, citrus fruits specifically have the power to wake you up because they stimulate the sensory systems in your brain. The smell of an orange or grapefruit enlivens your senses and sharpens your focus.

So if you have a long to-do list or a major project you have to complete by the end of the day, start your day with a juicy grapefruit or orange. Or, branch out and try blood oranges, tangerines, or mandarins.

3. Dark Chocolate

Yep, dark chocolate has sugar. But if you choose low-sugar options, you can get all the nutritional value without any guilt. Dark chocolate provides vitamins, minerals, fiber, and antioxidants. It even gives you a small dose of caffeine. The caffeine content is small though, so you don't need to worry about any jitters.

it's the perfect treat for the end of a work day when you need that extra boost to make it through the final hour. Keep small, single portions in your desk and sneak a treat when you need an energy boost.

4. Nuts

You can find nuts in energy bars or snack packs at your local grocery store for good reason. Almonds, walnuts, cashews, and the like, offer your body a variety of vitamins, minerals, and, most importantly, dietary fat.

Fat helps your body use energy over a longer period of time, which helps keep you from crashing after snacking. So for sustained energy, nuts are your go-to energy booster (provided you don't have a nut allergy). To keep them super healthy, try to eat sprouted, soaked, or raw nuts. Your intestines will thank you.Keep a can at your desk and have a handful when you're hungry. Walnuts are high in ALA, a type of omega-3 fatty acid; peanuts are high in folate and vitamin E; and almonds have more calcium than any other nut.

5. Water

I know, it seems like a lame tip, but a lot of women forget to stay hydrated. Your brain legitimately can't work properly if it's not hydrated. So, drink up! My favorite way to drink water (hot or cold) is to add some lemon slices. That way, I get to harness the power of citrus while providing my body and mind with the hydration it needs to stay on point.

Combine these healthy eats with exercise and you've got a power combo. Stretch, walk, run, or do yoga—every day. Do this consistently and you'll feel more energized, with a clearer mind and body.

4 Essential Foods For Budget Bulking

2018-06-08T04:41:00.000-07:00

Don't just mindlessly chase calories when you're trying to grow. Pick the best foods for the job, and use them right! Here's where to start.

Once upon a time, when I was smaller than I am now but looking to get as big as possible, I lived off of tuna and potatoes almost exclusively for a period of years. That, plus a scoop of protein powder in my morning cereal, was my muscle-building master plan.

Did it work? Sure, to a certain degree. But today, I know that's not the only way to split your sleeves without breaking the bank.

1. Oatmeal

Oatmeal is a staple food, and for good reason. You can buy it in bulk at any big supermarket—that much you know. Oatmeal can go in pretty much every meal, it's easy to travel with, and it plays nicely with both protein and fat sources.For example, you can mix oats with eggs or egg whites, which is a classic bodybuilder meal. If growth is the goal, though, make sure you use whole eggs. Why? The yolks bring plenty of healthy fats and more calories, both of which you need to add muscle mass.

Personally, I also like to mix oatmeal with some casein. I'll put it in a blender or shaker cold, or I'll cook the oats first, and then add a scoop of casein to it.

If you're looking for one more thing to add to this muscle-building treat, make it nut butters. Like egg yolks, these are a great source of healthy fats to help support hormone production, and to push you into the calorie surplus you need to build muscle. Almond butter, peanut butter, or just plain nuts like cashews or hazelnuts—they all work.

2. Rice Cakes

People tend to associate rice cakes with wanting to lose weight, but they're a great not-so-secret weapon that bodybuilders have been using to grow for decades. They're a simple, clean, and easy to get source of calories that pairs well with other great growth foods.Here's the perfect combo to put on a rice cake: more nut butter—I'm obviously a big fan—and natural fruit jams or preserves. Don't go full cheapo on the jam, since there are some that are pure processed junk. It should contain as much fruit as possible, and just a little sugar.

You may think that almond butter or other nut butters don't qualify as "budget" foods, but since they pretty much last forever, you can buy in bulk and use it over time.

Get this combo right, and you'll get plenty of healthy fats, nutrient-rich fruit, and just enough healthy, natural sugars to power your workouts and keep your carb stores up where they should be.

3. Canned Fish

As I said earlier, tuna is what I used to live on, and it's a staple food I still recommend today. But you can overdo it, and there is some fear of mercury levels.

The answer isn't to avoid it, but rather to make it just one of the canned fish you eat. You can't go wrong with canned salmon, especially wild caught, since it's another great source of healthy fats. Both white albacore and chunk light tuna, which is usually made from a smaller fish named skip jack (smaller means less mercury risk), are also solid options.That, plus some potatoes or rice, and you've got a meal you can grow on. Even better, you could add some salad greens in there, along with low-calorie sauces like hot sauces and mustard or soy sauce.

Here's another idea: Cook some rice or egg noodles, then fry them lightly in a bit of coconut oil. Crack in a couple of whole eggs and stir-fry the whole thing until the eggs are cooked. Let it cool, then add the canned fish when it's time to eat.

One other advantage of egg noodles? They're actually really tasty. That matters! Remember, to grow you'll need to eat a lot. Making good-tasting food can only make that easier.

4. Dried Fruit And Nuts

Sure, these are technically two foods, but together, they make one hell of a snack. Remember: meals aren't all you need to grow. You need snacks, too!Back in the day when I was just an up-and-coming trainer looking to add mass, I'd carry a fanny pack, or bum bag, full of nuts and dried fruit to snack on between meeting with clients. I'd probably sneak a few during the session, too.

Nuts like almonds, hazelnuts, and cashews will all give you extra calories to help you keep in a surplus. But avoid the sugary versions. Raw is best, since you know exactly what you're taking in.

Buy them in bulk, keep them with you at all times, and train hard, and you'll be primed for growth!

Good And Bad Fats

2018-06-08T04:17:00.001-07:00

How Do We Balance Their Intake For Optimal Health!

Body fat usually results from an inadequate diet and is comprised of carbohydrates and unhealthy fats. Learn about the good and bad fats.

As pursuers of physical excellence, most of us know that excess body fat is to be avoided at all costs, given its muscle-obscuring effect and the impact it can have on health.

While many associate body fat storage with excess dietary fat - and though these factors are loosely correlated, they by no means form the complete picture as far as unwanted weight gain is concerned — its intake does not pose these kinds of problems across the board.

Although it has been proven as medical fact that dietary fat can have a deleterious impact on health and body composition, what is not often distinguished is the role certain fats can play in fighting disease, promoting good health and establishing ideal body composition (an important aspect of building a well proportioned, healthy looking physique).

The accumulation of body fat usually results from an inadequate diet, one comprised, for the most part, of carbohydrates and unhealthy fats. These unhealthy fats, which include the saturated, trans and dietary cholesterol types, not the healthy ones such as monounsaturated, polyunsaturated and omega 3 (a polyunsaturated fat), are the primary contributors to disease and excess weight gain.

Therefore if one wants a good-looking physique along with excellent health, they would be advised to replace their bad fat intake with more of the beneficial types. Indeed, fat can be viewed, perhaps ironically, as ones closest ally if they wish to shed the extra kilos, as it is a critical facilitator of normal metabolic function, and as we know, the metabolism is responsible for increasing the rate at which calories are burned, both at rest and during physical activity.

How can fats be used to burn fat and maintain a healthy appearance? The key is to choose beneficial fats, and consume them in the correct dosages at the right times.

This article will take a broad look at what constitutes the good fats and how they benefit our physique and health, while highlighting the bad fats and the role they play in disease and undesirable body composition.

A NUTRIENT WE ALL NEED

Rather than being the antithesis of all that is nutritionally beneficial, fat is a necessary nutrient for optimal health and wellbeing. In short, our bodies need fat to function properly, and without a sufficient intake many of our body's processed would fail to function.

Fat not only serves as an energy source, especially effective over a longer distance, it is responsible for the construction of every cell in our body and the regulation of most of our bodily processes. The health of our cells and, therefore, our entire body, depends on lipid molecules (cholesterol fats) that form the bulk of the cells surface membrane area.

These lipids, which build themselves into walls specific to the demands of a given cell, defend the cells borders, allowing nutrients into the cell while expelling waste products. Further, good fats, specifically omega 3 fatty acids, form eicosanoids to help regulate bodily processes such as heart rate, blood vessel constriction, blood pressure, blood clotting and nervous system activity.

Additionally, fat-soluble vitamins — vitamins A, D, E and K— rely on dietary fats to transport them to the body's tissues. Fat also plays a role in the protection of vital organs (the necessary deposition of fat that surrounds the internal organs), keeping the body insulated, maintaining healthy hair and skin and providing a degree of fullness following meals.

As you can see, fat is not the villain it is often made out to be, but, rather, an essential health component. Obtaining sufficient fat in its healthy form is one of the keys to good health and well being, not to mention a great body. Before providing an overview of the good fats, the ones we should all try to consistently include in our diets, I will give a detailed background on the problematic bad fats.

BAD FATS

SATURATED FAT

This type of fat is most often found in animal products (meat, seafood, whole-milk dairy products -cheese, milk, and ice cream - poultry skin, and egg yolks) and is solid and waxy at room temperature. It is important to limit this type of fat as it has been shown to increase blood cholesterol by increasing both the good HDL (high density lipoprotein) and bad LDL (low density lipoprotein) types of cholesterol.

This is a problem in that LDL has an artery clogging effect, which promotes heart disease (LDL and HDL cholesterol are two of the four components of cholesterol, the other two being triglycerides, a blood fat lipid, and total cholesterol).

Saturated fats also are more readily stored as body fat compared to the beneficial good fats, so it is best to avoid them when aiming to shed unwanted kilos, while maintaining good health.

TRANS FATS

These fats result from the hydrogenation process, which occurs when hydrogen is added to vegetable oil. Trans fats are often used for commercial goods, as they are less likely to turn rancid — they therefore hold their shape longer.

Crackers, cookies and cakes are products typically high in trans fatty acids and, from a health standpoint they are a less desirable choice compared to saturated fats, as they actually lower the good HDL cholesterol while raising the bad LDL.

Trans fats have also been shown to cause an overactivity of the immune system that is associated with heart disease, stroke, diabetes and other chronic conditions. Such a negative impact they can have on ones health, all manufacturers must, by law, list on their product packaging the trans fat content alongside saturated fat percentage. Although one is encouraged to limit their saturated fat intake, it is important they try to totally eliminate trans fats from their diet.

CHOLESTEROL

Although not technically classed as a fat, cholesterol, found in fatty animal meats, does, like the saturated and trans fats (both responsible for increasing blood cholesterol levels), pose a health risk if blood levels are too high.

Although viewed as problematic from a heart disease viewpoint, a certain amount of cholesterol is needed for the integrity of all the cells membranes. It is the circulating levels in the blood, which often are derived from dietary sources of cholesterol, which might prove dangerous (although certain people genetically have a greater propensity for developing increased blood cholesterol, while others experience no ill effects from significantly increased dietary cholesterol).

Therefore, although too much of it can cause serious health problems, a small amount of cholesterol is needed in the diet for health purposes. It is worth noting that the body naturally manufactures all the cholesterol it needs, so it is not necessary to acquire it through diet. Animal products such as dairy, lard, butter, meat, poultry, seafood and eggs are the main sources of dietary cholesterol.

GOOD FATS

MONOUNSATURATED & POLYUNSATURATED FAT

Both these types of unsaturated fatty acids are known to be cardio protective as they work to lower LDL cholesterol levels in the blood. While monounsaturated fats remain liquid at room temperature they may start to solidify in the refrigerator, whereas polyunsaturated fats usually remain liquid under both conditions.

Monounsaturated fats are mainly found in natural foods like nuts, avocados, olive oil, and grape-seed oil, corn oil and canola oil. Olive oil, a key component of the much-vaunted Mediterranean diet, known for its cardiovascular health promoting benefits, is the best source of monounsaturated fat at 75 percent.

Oils high in monounsaturated fats are thought to be best for cooking with (olive oil being a prime example) as they have the highest oxidation threshold, meaning they remain stable at higher temperatures and do not easily become hydrogenated or saturated.

Polyunsaturated fats, on the other hand, are more vulnerable to rancidity and thus typically have a lower shelf life than the monounsaturated type. However, the polyunsaturated fats, which can be found in vegetable oils, sunflower and cottonseed oil, have been shown to be protective against insulin resistance (which can lead to diabetes) compared with monounsaturated fats, which are thought to promote this condition if taken in excessive amounts.

It must be remembered that, although the unsaturated fats are more beneficial in promoting good health, compared with saturated and trans fats, as well as dietary cholesterol, they will increase unwanted weight gain if taken in excess, given that fat, regardless of its source, contains nine calories per gram compared with four calories per gram for both protein and carbohydrates. However, one positive aspect concerning good fats is they are typically used as an accompaniment to other foods as opposed to a main source of nutrition, like, for example, animal products.

Essentially they can be viewed as a healthy way obtaining the energy promoting effects of fats, with the added benefit of improving health, if taken in moderation.

OMEGA 3 FATTY ACIDS

Chemically classed as a polyunsaturated fat, omega 3 fatty acids are thought to be the most beneficial type of fat available. Often categorized separately from monounsaturated and polyunsaturated fats, as they are primarily found in fatty cold-water fish such as mackerel, salmon and herring, and have additional health promoting properties such as an ability to significantly reduce inflammation, help prevent cancer growth and improve brain function, omega 3 fats, like other fatty acids, also promote cell integrity and fluidity.

Omega 3 fats are also found, in significant quantities, in walnuts, flaxseeds and flax oil, and in smaller amounts in soybean and canola oils. Their most nutritionally beneficial forms are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), all three classed as essential as the body cannot naturally manufacture them. We therefore need to obtain sufficient amounts through our diet.

Importantly, alpha-linolenic acid, which is highest in concentration in walnuts and flaxseeds, is converted to DHA and EPA, which are essential for brain and nerve development and cardiovascular health respectively. Both DHA and EPA can be directly obtained from cold-water fish.

Omega 3 fats, compared with monounsaturated and other polyunsaturated fats, provide several additional health benefits. Such is their ability to promote healthy cells through strengthening the cell membrane and providing a greater degree of cell fluidity, omega 3 fats may even prevent certain cancers.

In studies, omega 3 fats were shown to inhibit a breast cancer promoting pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), while activating a special receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR), which can shut down proliferative activity in a variety of cells (most notably breast cells).

Also, evidence suggests omega 3 fats increase the expression of BRCA1 and BRCA2, tumor suppressor genes that help to prevent cancer development through their ability to help repair damaged DNA.

Omega 3 fats also increase the production of favourable prostaglandins, hormone-like substances that perform important physiological functions. Unlike other good fats, DHA and EPA serve as direct precursors for series 3 prostaglandins. This type of prostaglandin is, from a health standpoint, more effective in reducing platelet aggregation (blood clotting), improving blood flow and reducing inflammation.

EPA goes a step further to directly reduce inflammation through its production of recently identified lipids called resolvins. The reduction of inflammation has major beneficial consequences, both for the general population and for bodybuilders. Inflammation, although a necessary aspect of the tissue building process, has been shown to impede muscular recovery should it continue for a longer period. Therefore, omega 3 fats should form part of a bodybuilder's supplement strategy.

Additionally, those with the following conditions are thought to benefit from an increased intake of omega 3.

Depression
Cardiovascular Disease
Type 2 Diabetes
Fatigue
Dry, itchy skin
Brittle hair and nails
Inability to concentrate
Joint pain

HOW TO CHOOSE THE BEST TYPE OF FATS

In light of our review of the different types of fats and the effects they have on health, it is clear that not all fats are created equally. It is important to note that although certain fats are beneficial, fat per se will contribute to unwanted weight gain and health problems if over consumed.

Therefore we need to include it in our diets in place of other nutrients, in smaller amounts. We will now turn out attention to exactly how we can structure the right amount of the right types of fat into our diets. The following pointers will help you to make the best decisions concerning fat intake.

Snack on peanuts instead of potato chips or candy. Peanuts are high in monounsaturated fats and provide a good energy source without all the trans and saturated fats that are contained in typical snack foods. Again, don't overindulge in this good source of fats; but rather, limit their consumption to half a cup per serving.
Use olive oil in salad dressings and in marinades. Olive oil, the most nutritionally beneficial of the monounsaturated fats, is the ideal replacement for the commonly used polyunsaturated vegetable oil.
Replace high calorie, saturated fat containing cheese and meats with avocado and a cold-water fish source such as salmon, when making sandwiches. In doing this you are exchanging bad fats for good fats, thus eliminating unwanted calories from the wrong sources.
Use nuts and seeds, rather than chocolate and candy pieces when baking or as a topping for various deserts.
Use fatty fish in place of red meat or chicken for at least three meals per week.
Limit, or eliminate entirely, fast foods fried in trans fats, and other good containing these fats (cookies, cakes, donuts).
Whenever possible, use naturally occurring, un-hydrogenated (non-trans fat) oils such as olive or canola and, if one must, eat processed food containing un-hydrogenated oils rather than hydrogenated or saturated fats.

How Important Is Dietary Fat To A Bodybuilder?

2018-06-08T03:42:00.000-07:00

How important is dietary fat to a bodybuilder? It's so obvious how important proteins and carbohydrates are to a bodybuilder... However, fats seem to be often overlooked in a bodybuilder's nutrition plan. Learn more.

You think of nutrition as a three-legged stool. Each leg of the stool represents one of the basic macronutrients - protein, carbohydrates, fats.

If your diet is deficient in any one of these, that "leg" will be too short and your stool will topple over. However, consuming sufficient amounts of each will ensure that your diet is balanced and you'll be sitting pretty.

So why is fat important? I'll begin with the obvious.

Fat is caloric dense. Packing nine calories per gram, fat is a more concentrated source of energy than both protein and carbohydrates. In order to gain mass, as many bodybuilders are attempting to do, you need to be in a caloric surplus.

Because dietary fat provides so many calories in such a small volume of food, it is a lifesaver for many "hard gainers" who would otherwise have no way of consuming enough calories by the end of the day. Let me put it this way - would you rather chow down on a forest of broccoli or a tablespoon or two of peanut butter to grow?

In addition, fat is used in many places throughout the body. It's common knowledge that cells are the building blocks of the human body, but did you know that cell membranes are composed of fat? Without properly functioning cell membranes, there would be no way to regulate which substances could or could not enter cells - a definite problem.

Fat is also a great insulator, helping the body maintain a healthy temperature and keeping you warm. Similarly, fat also provides cushioning, protecting vital organs from damage.

Fat Is Also A Great Insulator.

And speaking of vital organs, your brain wouldn't be the same without fat, as fatty acids from the food you consume form some of the working surface of your brain. These fatty acids also make up the myelin coating on neurons that your nervous system uses to communicate. Intake of fat has also been shown to be correlated with lower rates of depression.

And you've probably heard of the term "fat-soluble." This refers to nutrients that cannot be absorbed by the body unless in the presence of fat. Some of these nutrients are vitamin A, vitamin D, vitamin E and vitamin K.

Ever wonder why many labels for supplements and vitamins include instructions that the product is to be taken with a meal? That's to ensure there is fat to carry fat-soluble nutrients to your body.

All About Vitamins

2018-06-07T04:42:00.000-07:00

Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are

Vitamin A
B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)
Vitamin C
Vitamin D
Vitamin E
Vitamin K

You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

Vitamins are of two type i.e.
1. Water soluble
2. Fat soluble

1. Water soluble are those that are soluble in water and they flush out of our body
along with urine. So we need to take them regularly through our diet. And there is no fear of their over dosage as excess of these get flushed out. But we need to maintain its minimum value required by our body. These include Vitamin C and Vitamin B except Vitamin B12.

2. Fat soluble are those that are soluble in fat and these get stored up in our body fat reserves. so these can be overdosed. Their stored amounts can be use in future when needed. These include Vitamin A, D, E, K.

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don't get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It's a good idea to ask your health care provider first. High doses of some vitamins can cause problems.

Each vitamin is typically used in multiple reactions, and therefore most have multiple functions.

Sources

For the most part, vitamins are obtained from the diet, but some are acquired by other means: for example, microorganisms in the gut flora produce vitamin K and biotin; and one form of vitamin D is synthesized in skin cells when they are exposed to a certain wavelength of ultraviolet light present in sunlight. Humans can produce some vitamins from precursors they consume: for example, vitamin A is synthesized from beta carotene; and niacin is synthesized from the amino acidtryptophan.

Why You Need A Multivitamin To Achieve Your Health And Fitness Goals!

2018-06-07T02:53:00.000-07:00

Supplement ads are everywhere! But the one that you need is rarely seen - a multivitamin and mineral. Read on to discover why you need a great performance multivitamin to achieve your health and fitness goals!

INTRODUCTION

When you think about supplements, what are the first thoughts that go through your mind? Whey protein, nitric oxide, creatine, fat burner, or maybe something else? These are the ones that consume the ads and promos.

What if I told you though that the most important supplement that you must have in your arsenal is not on this list? Could you guess which one I am talking about? I will save you the effort. I am talking about your basic multivitamin. From the Flintstones that you took as a kid to the ones you have now. Oh, you don't take them? If not, you better change that immediately if you want to meet your fitness goals.

WHAT IS A MULTI AND WHY DO I NEED ONE?

For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in any one of these essential vitamins or minerals causes breakdown of the metabolic pathway that produces optimum efficiency and performance goes down quick. Obviously, this is NOT what you want!

Making sure you take a high-potency multivitamin/multi-mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.

Bodybuilders, athletes, and people that lead active lifestyles need even more nutrients than the average non-active person. So if you think that just grabbing the first one you see on the shelf is going to work for you, think again.

THE FOUNDATION OF A GOOD SUPPLEMENT PROGRAM

Multis are not normally advertised to help you increase your bench by x pounds in y days. Since that is the case, people don't think about looking up the best one on Bodybuilding.com to add to their supplement program. People would not buy a table with only two legs. They wouldn't build a house without a good foundation. They shouldn't make a plan for getting in shape without having a multi as the foundation of their supplement program.

Without the multi, I am convinced that the other supplements you take will not be as effective. Not only is the multi the foundation of a great supplement strategy, it should be the first thing you take care of. First thing when you get up in the morning, take your multi. Done. You are now ready to go with whatever it is you have to do for the day. If you are in serious training, then you'll find support for faster recovery by taking your multi as soon as you finish working out.

WHAT MAKES UP A MULTI?

Now some multis have small differences from others, but for the most part, the multi is comprised of the same individual vitamins and minerals. Even though they are normally packaged together in multis, there are differences between the two.

1VITAMINS

Vitamins are organic. They are more complex than minerals. All vitamins are required by our bodies for survival. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They are either water soluble which must be taken daily since they are not stored in the body (Vitamin C and all of the B Vitamins) or fat soluble, which are stored in the body (A, D, E, and K).

Vitamins are vulnerable to heat, light, and chemical agents, so food preparation, processing, and storing it must be appropriate to preserve vitamins so you get the nutritional value out of the meal.

Vitamin	Basic Function
A	Vision, healthy skin and mucous membranes, bone and tooth growth, immune system health
B complex	Important for nerve function, normal vision and skin health, nervous and digestive systems
C	Immune system and protects cells
D	Absorption and use of calcium
E	Powerful antioxidant
K	Bones, teeth and cartilage health
Zinc	Immune System Health

2MINERALS

Minerals are inorganic. They are much simpler in chemical form than vitamins. They are much more stable in food preparation than vitamins also. Minerals are categorized as major/macro - (calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur), and trace/micro- (iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese) minerals.

Major minerals we need in dosages greater than 100 mg a day. The trace minerals we only need "trace" amounts of daily to suffice. Minerals are used to produce necessary hormones. A simpler way to remember this is that all minerals are found on the periodic table.

Mineral	Basic Function
Boron	Metabolism of calcium, magnesium, and phosphorous
Calcium	Strong and healthy normal bones
Chromium	Insulin Production Copper- Strengthen connective tissue
Iodine	Thyroid Hormone Synthesis
Iron	Carries oxygen within protein hemoglobin
Lutein	Eye Health
Lycopene	Heart Health, Supports Healthy Cholesterol
Magnesium	Over 300 biochemical reactions of body
Manganese	Co-factor in energy production, activator of many enzymes
Molybdenum	Supports normal liver and kidney health
Nickel	Healthy skin and bone structure
Potassium	Used by Autonomic Nervous System (heart beat, brain function)
Selenium	Fights against many health problems
Vanadium	Works with Molybdenum

IT DOESN'T END THERE

Now that isn't all there is to the multivitamin phenomenon. There are other factors that must be considered. Men and women need different nutrients for their bodies to do what they need to do every day. Therefore, men and women's multivitamins are going to have differences.

Men's multis are more than likely going to also contain saw palmetto which may support a healthy prostate. Also, some formulas for men will have ingredients such as horny goat weed and DHEA (dehydroepiandrosterone) which supports testosterone.

Women's multis have formulas which focus more on skin, nails, and hair health. There are also Pre-Natal multis for expecting mothers.

There are multivitamins that are beneficial for kids too. Children's multis are made specifically for kids that are growing every day. Kids that take vitamins seem to focus better in school and be sick less often.

There are also teenager specific multis on the market since they need different vitamins and minerals as their bodies grow into adulthood. A lot of growth spurts occur during teenage years so nutrition is crucial for proper development.

There is even more to consider. You can take tablets, capsules, or if you are not a fan of pills, you can even take liquid or chewable multis. The options are out there to find a quality formula for your specific needs.

CONCLUSION

Hopefully by now you know and appreciate the true value of what a multivitamin means to your bodybuilding and fitness goals. The protein, energy drinks, and all the others are great, but without a multi, you are not meeting your true physical fitness potential.

It doesn't matter whether you are male or female, young or old, bodybuilder, football player, or everyday gym rat. Your multi should be the first supplement you take every day.

To buy one Click Here

All About Post-Workout Nutrition

2018-06-07T02:08:00.000-07:00

Are you fed up of searching about post workout nutrition. Here you can find it all. What to eat and how to eat after workout. So read on to find more about post workout nutrition. what you eat is important. However, when you eat it can be just as critical.

What is post-workout nutrition?

Post-workout nutrition is an intriguing topic and rightfully so. The basic idea is threefold:

The body deals with nutrients differently at different times, depending on activity.
What you consume before, during, and especially after your workout is important.
By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery.

Numerous studies have examined everything from the composition of the carbohydrate in post-workout drinks to exact amino acid combinations. Studies continue to reveal effective post-workout nutrition strategies for athletes and recreational exercisers of all types.

Generally, post-workout nutrition has three specific purposes:

Replenish glycogen
Decrease protein breakdown
Increase protein synthesis

In other words, athletes/exercisers want to:

replenish their energy stores
increase muscle size and/or muscle quality
repair any damage caused by the workout

In doing so, they want to increase performance, improve their appearance, and enable their bodies to remain injury-free.

Proposed benefits of good post-workout nutrition include:

Improved recovery
Less muscle soreness
Increased ability to build muscle
Improved immune function
Improved bone mass
Improved ability to utilize body fat

These benefits seem to work for everyone, regardless of gender or age.

Why are workout and post-workout nutrition so important?

When we work out intensely, we damage tissues at the microlevel, and we use fuel.

This is what ultimately makes us stronger, leaner, fitter, and more muscular, but in the short term it requires repair.

Repair and rebuilding occurs through the breakdown of old, damaged proteins (aka protein breakdown) and the construction of new ones (aka protein synthesis) — a process known collectively as protein turnover.

Muscle protein synthesis is increased slightly (or unchanged) after resistance workouts, while protein breakdown increases dramatically. We’re doing a lot more breaking-down than building-up.

The relationship between these two parameters (rate of muscle protein synthesis and muscle protein breakdown) represents the metabolic basis for muscle growth.

Muscle hypertrophy occurs when a positive protein balance can be established during recovery — in other words, when we make sure we have enough raw materials available for protein synthesis to occur, so that it doesn’t lag behind protein breakdown.

This is especially difficult with endurance athletes as protein synthesis drops and protein breakdown goes up.

Protein breakdown and synthesis

Studies show that this trend can be reversed – specifically, protein synthesis is stimulated and protein breakdown is suppressed when you consume the right type of nutrients after exercise.

Protein is not the only concern, however. During exercise sessions, stored carbohydrates can be substantially depleted.

Thus, during the postworkout period, we require protein and carbohydrates.

The raw materials we give our body through the consumption of food/supplements in the workout and post-workout periods are critical to creating the metabolic environment we desire.

What you should know about workout nutrition

Availability

Availability strongly influences the amino acid/glucose delivery and transport.

In other words, in order for our bodies to use raw materials to rebuild and recover, those raw materials have to be available. And if they’re available, then our body is more likely to use them. Simply having the materials around can signal to our body that it’s time to rebuild.

We improve availability in two ways.

Increased blood flow to skeletal muscle during and after exercise means that more nutrients are floating around more quickly.
Providing an amino acid and glucose dense blood supply during and after exercise means that the rate of protein synthesis goes up.

Thus, we improve availability by having more blood circulating more rapidly, and by having more nutrients in that blood.

The “window of opportunity”

Some refer to this workout and post-workout phenomenon as “the window of opportunity”.

During this window, your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength.

This window opens immediately after your workout and starts to close pretty quickly. Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get postworkout nutrition immediately, and within 2 hours afterwards.

If you feed your body properly while this window is open, you’ll get the benefits.

If you don’t provide adequate post exercise nutrition fast enough — even if you delay by only a couple of hours — you decrease muscle glycogen storage and protein synthesis.

As soon as you drop that last dumbbell, you should be consuming some postworkout nutrition.

What to eat

As we’ve mentioned, post-workout nutrition requires two things:

Protein to aid in protein synthesis
Carbohydrates to help replace muscle glycogen (and to enhance the role of insulin in transporting nutrients into cells)

You could certainly eat a whole food meal that meets these requirements after exercise.

However, whole food meals aren’t always practical.

Some people aren’t hungry immediately after exercise.
Whole food digests slowly, and we want nutrients to be available quickly.
A whole food meal that requires refrigeration might be less practical.

On the other hand, consuming a liquid form of nutrition that contains rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins (e.g., protein hydrolysates or isolates:

might accelerate recovery by utilizing insulin for nutrient transport into cells;
can result in rapid digestion and absorption; and
is often better tolerated during and after workouts.

Combining protein and carbohydrates might aid recovery

Data indicate that it may only take about 20 grams of protein after a workout to maximally stimulate muscle protein synthesis.

Which workouts qualify?

Save your workout drink for weight training, interval, and endurance training lasting 45 minutes or longer.

Casual exercise like walking the dog, moving cobblestones for grandpa, or riding your bike to the arcade doesn’t require a recovery drink.

When performing energy expenditure work to burn energy or lose fat, a recovery drink is not necessary. If you’re prioritizing fat loss, performance and recovery from these sessions are not as important as creating an energy deficit.

Still, if overall energy intake is low from food intake, and lots of time is being spent performing energy expenditure work, consuming a branched chain amino acid (BCAA) supplement might be helpful.

Summary and recommendations

With intense workouts/training, start by ingesting 30 grams of carbohydrate and 15 grams of protein (in 500 ml water) per hour of workout time.

You can sip this during the workout or consume it immediately after.

You can either make your own post-workout drink or find a pre-formulated drink that contains rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins (e.g., protein hydrolysates or isolates).

Once your workout is complete, have a whole food meal within an hour or two.

If priority #1 is to lose body fat, use only BCAAs as a workout drink. About 5 to 15 grams per hour of training (200 pounds or more = closer to 15 grams, 200 pounds or less = closer to 5 grams).

If you’re leaner but still want to lose fat, choose a smaller dose (like 1/2 dose) of the protein + carb combination, or opt for BCAAs.

PRE-WORKOUTS- The Beginner's guide

2018-06-06T03:53:00.001-07:00

Ever dreamt of a wonder food that can boost your energy levels to next level. So you have Pre-workouts these are meant to do exactly that. Want to know What are its benefits and How Pre-workout work then you are at right place.
Pre-workout supplements are designed to support increased energy, focus, and endurance in the gym. When you feel like hitting the hay instead of the gym, grab one of these top selling, high quality pre-workouts to get moving and destroy your workout.

It used to be that you ate a banana or piece of toast before a tough workout, and that was sufficient. But now, it seems like everyone in the gym is talking about a pre-workout supplement—colloquially referred to as "pre-workout."

“If I want to get in a good workout, I need pre-workout.” “Oh my God! This workout is so hard. I can’t believe I forgot to take my pre-workout!” “Seriously, you don’t take pre-workout?”

As a trainer and regular gym-goer, I’ve heard these lines from everyone—from female clients to random guys attempting to hit on me by the weight racks.

For the record, no, I don’t take a pre-workout supplement, nor do I recommend you take one either. But since I know how often people talk about these supplements and how heavily marketed they've become, I decided to talk to sports dietitians to get their take. Turns out, while some pre-workouts may contain safe, energy-boosting ingredients, others can be pointless—or potentially harmful. Here's what you need to know before joining the pre-workout faithfuls at your gym.

“Pre-workout” is any supplement, usually a powder drink mix, that claims to boost workout performance if you consume it beforehand.

First of all, it’s important to realize that virtually every supplement and exercise nutrition brand out there has its own pre-workout formula, meaning that no two tubs contain the same—or even similar—ingredients. “There’s really no good definition of what a pre-workout supplement is—and a lot of companies are just slapping it on products because it’s ‘in’ right now—but in general, it’s a product that’s intended to boost energy levels, generally though a combination of B vitamins, carbs, and antioxidants,”

While some pre-workout supplements have carbs, most are carb- and calorie-free. Others contain caffeine, beet juice, or amino acids such as arginine, citrulline, and ornithine to rev up your “fight or flight” response, dilate your blood vessels, and increase blood flow to your muscles, she says. Some supplements even contain absurd ingredients like deer antler velvet to increase levels of insulin growth factor-1, a hormone that your body natural produces in response to resistance training to increase muscle and tissue growth.

Some pre-workout ingredients are well-studied and can actually help improve your performance—but the majority probably won’t.

Carbohydrates, caffeine, beetroot juice, and creatine monohydrate (a popular muscle-building supplement) are all common pre-workout supplement ingredients that have been shown to improve exercise performance.

Carbs are pretty obvious—they’re your body’s go-to source of energy and what experts recommend eating before a workout to properly fuel. After all, when exercising—especially at high intensities with bootcamps, indoor cycling classes, and lifting sessions—your body uses blood glucose and glycogen (stored carbs) as its main energy source. So topping off your levels before you start your workout can help increase energy availability and performance, she says.

Meanwhile, caffeine obviously is a stimulant known for boosting energy and alertness, and research shows it can help improve sports performance, too. Many of the studies have been done on small sample sizes, but there's actually a lot of research backing caffeine's ability to increase energy and decrease how hard you feel like you’re working—the theory is that caffeine helps muscles burn more fat for fuel upfront and preserves glycogen, thereby letting you work out harder and longer before you use up all your energy stores and tucker out. Other studies suggest it may help improve muscle's ability to generate power.

Beetroot juice is a little less researched, but a 2017 review on relevant studies found that it has consistently been shown to increase the body’s levels of nitric oxide and improve cardiovascular performance. Beetroot juice actually contains inorganic nitrates, which convert in the body to nitric oxide. A natural vasodilator, nitric oxide expands the body’s blood vessels, increasing blood flow and decreasing how hard your heart has to work during any given workout.

Lastly, it’s important to note that creatine monohydrate is often included in pre-workout formulas. Creatine is a derivative of three amino acids that’s naturally produced in the body and stored in the muscles as a source of quick energy. While studies show supplementing with high doses does help build muscle mass and increase strength over time, “you can take creatine monohydrate pre-workout, post-workout, or at 8:49 P.M.,” Fear says. Some research even suggests that creatine monohydrate is actually more effective at boosting exercise performance if you take it after each workout as opposed to before—your body might be more apt to absorb and store it after workouts when your natural stores are at their lowest.

“Most of the other ingredients in pre-workout supplements are unlikely to make a meaningful difference,” Fear says. “Trials that are funded by the supplement companies often find positive results for their product, which isn’t surprising, but unbiased trials show that if there is a performance benefit, it’s minimal.” For example, one 2017 International Journal of Exercise Science study on 21 exercisers found that, compared to placebo, pre-workouts increase strength by a mere 4 to 8 percent, with the greatest benefits in those pre-workout supplements that contain caffeine. Another 2016 study on 31 exercisers from Oklahoma State University researchers found that when it comes to push-ups, commercially available pre-workout energy drinks provide no benefit compared to placebos.

All workout-performance questions aside, safety is a big concern here since pre-workout supplements are not regulated by the FDA.

Like all supplements, pre-workout formulas are not regulated by the FDA for safety, so products can be stocked on shelves and sold until there’s a reason for the FDA to pull them (e.g., enough people report concerns). The only way to guarantee that a given product contains what it says it contains—and nothing it doesn't—is to find a product that is certified through a third-party regulatory body such as NSF or Informed-Choice. Both of these organizations follow a strict vetting process to verify the quality and purity of supplements.

Meanwhile, some of the ingredients that are safe in normal amounts can become harmful in the high concentrations found in supplements. And again, since they’re not regulated, there’s no way to know if the concentration used was tested for various potential side effects.

For example, some women experience increased heart rate and blood pressure, diarrhea, nausea, and jitters when they consume high amounts of caffeine, Fear says. (It’s also possible to overdose, but it’s rare.) High doses of B vitamins, antioxidants (like beta-carotene and vitamin E), and nitric oxide from beetroot juices can dilate blood vessels to the point that you can get nosebleeds. While every person’s tolerance level is different, Crandall recommends avoiding any supplements that contain more than 100 percent of your recommended daily allowance of any one nutrient.

Even though you may have never heard of it, creatine is actually one of the most well-researched sports supplements over the past 20 years. These studies consistently show that in normal doses—2 to 5 grams per day over the long term—it's very safe for healthy adults. (It has also been linked to improved cognition, a decreased risk of depression, and a lower risk of heart disease.) The most common side effect is weight gained from water retention; when your muscles store creatine, they also store water. This can make your muscles look slightly bigger and weigh a bit more. Gastrointestinal distress and muscle cramps can occur if you take too much at once or without being properly hydrated, but studies looking at daily creatine supplementation for up to a year have found no adverse effects. However, if you have diabetes, kidney problems, or any other major health condition, it's best to talk with your doctor before regularly supplementing with creatine (or anything, really).

Basically, just because a nutrient is healthy in moderate amounts doesn’t mean it’s that much better in sky-high ones. And unless you have a doctor-diagnosed deficiency in any of these nutrients that you can’t fill with food alone, there’s no real need to supplement at all.

You can get all the pre-workout boosts you need from simply fueling with the right foods.

“We have to stop thinking about nutrition as something that comes in a tub and start looking at our body’s natural fuel: food,” Crandall says. After all, every worth-your-while nutrient that pre-workout supplements pack also comes in whole foods.

She recommends fueling up for tough workouts with roughly 15 grams of carbohydrates—which you can get in half of a banana or one slice of bread with some jam. Experts also suggest eating a little bit of protein, but just a few grams, and keeping the fiber and fat to a minimum (both slow down digestion and can cause gastrointestinal discomfort while you’re exercising). If you’re into caffeine, a cup of coffee about 30 minutes prior to your workout will give you some extra energy.

Seriously, pre-workout nutrition can (and should!) be that easy. Bonus: It tastes way better than anything you’ll find in a tub.
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5 Benefits of Casein Protein

2018-06-06T03:20:00.000-07:00

Ever heard of Casein Protein? Want to Know What are benefits of casein Are there any side effects of casein? How it works then you are at right place. We have answer to all your questions.
you’re working out, paying close attention to your nutrition, and staying on track to reach and maintain your health and fitness goals—but want to maximize your efforts, there’s one thing you shouldn’t overlook.that is protein, you probably already know that whey is your ideal pre and post-workout protein choice. However, what you may not know a great deal about are the numerous benefits of another protein: Casein.A list of the five most important benefits of consuming casein are given below.

1. Casein “lasts” longer in your system

Not all proteins are created equal. Whether it’s soy, egg, whey, animal, or casein protein, they all have their own unique advantages. Arguably, casein’s greatest strength is timing. Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option.

2. Casein yields greater gains

Want to build massive muscles quicker? According to a Texas study, casein may be an important ingredient to your success. Researchers took 36 males performing heavy resistance training and found that the group consuming a whey and casein combination significantly outperformed participants who were given a combination of whey, BCAAs, and glutamine supplement. Over the course of the 10-week study, the whey and casein combo yielded the greatest increases in lean, fat-free mass. Why take only one form of protein when a combination yields much better results?

3. Casein helps improve metabolic rate

Want to improve your chances of muscle growth and fat loss? If so, you might be interested to know that a study conducted in the Netherlands found that by multiplying casein intake by two and a half times, participants were able to have a higher metabolic rate while sleeping and a better overall fat balance. Also of note is that satiety levels were 33% higher. In other words, by taking casein you’ll not only be increasing your odds of losing fat, but you’ll do so on a fuller stomach.

4. Casein yields greater strength

Ask any guy what his workout goals are and increased strength is almost always on the wish list. Often, to help get there quicker, guys will supplement using whey protein. In a Massachusetts study, researchers found that casein actually doubled the effect that whey protein had on legs, chest, and shoulder strength results. Researchers believe the reason for the significant difference was because of casein’s well-known anti-catabolic abilities. The next time you’re thinking of having a late-night snack, make it a casein shake.

5. Casein beefs up your teeth

What makes you cringe more: The thought of the dental chair or the accompanying invoice? According to a study conducted in the United Kingdom, one way to help prevent a more expensive dental visit might be to consume casein. Their research found that casein proteins have the potential to reduce or prevent the effects of enamel erosion. So if you drink a lot of fruit juices, or just can’t kick the soft drink habit, at least consider protecting your teeth by adding some casein protein to your diet.

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