Info on Fitness

You discover dozens of different varieties of protein powders: whey, soy, casein, pea, rice, hemp...the list goes on. Complicating matters, there are two-powder blends, those made with sugar and without, ones sourced from grass-fed dairy or non-GMO soy. Finding the right one for you depends on your health goals and dietary restrictions, and should also be based on a protein's bio-availability, or how easily it's absorbed by your body. What to avoid: They put in protein powders genetically modified soy lecithin, and also dump chemical surfactants, which are used in soap, like polysorbate 80, propylene glycol, and ethoxylated mono-diglycerides along with maltodextrin, caseinates, and hydrolyzed proteins, which are  really disguised MSG. They also use artificial sweeteners, like aspartame and sucralose. Finding a High-Quality Protein To ensure you're getting a high-quality product, make sure the Protein you're buying fulfills the following requirements...

Even if we could obtain all the nutrients we need from our diet, it’s highly unlikely that any of us eats an ideal diet.  Amateur athlete or a regular workout person, need to have supplements to improved athletic performance.  Supplementation fills in where diets fall short, and fall short they will, especially given the high nutrient demands.  Here’s supplements that every athlete or a regular workout person should have in their gym bag. Creatine Monohydrate Recommended dose : 3 – 5 grams per day. Creatine is one of the most effective performance supplements in terms of improving high-intensity work capacity, muscle mass, strength, and body composition. Creatine supplementation works by increasing phosphocreatine stores within the muscle, allowing for quicker regeneration of adenosine triphosphate, the body's source of energy. This is important for any physical activity that requires a rapid energy source during high-intensity explosive exercise, and it's why...

Protein powders come in various forms. The three common ones are whey, soy, and casein protein. Whey is the most commonly used, because it’s a water soluble milk protein, it’s also a complete protein, complete proteins contain all nine of the amino acids necessary for human dietary needs. Vegan may prefer soy protein.  There are a few reasons why you need protein powder: When you’re growing. When you’re starting a workout program. When you’re recovering from an injury. If you’re going vegan. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products. Protein powders Protein powders are dietary supplements that contain a high percentage of protein. This protein is derived from a variety of different food sources, including: Rice Egg Milk Pea Hemp Soy Cranberry Artichoke Along with protein, many manufacturers fortify their products with vitamins, minerals, ...

Vitamins are micro nutrients that are essential to proper body function. They are involved at low concentrations in many vital processes.  Overview of vitamins Vitamins play a major role in the energy metabolism, the muscle and brain functions, and in preventing certain diseases. Deficiencies of vitamins can occur in various situations: Dietary imbalances Physical activities Winter season Excess use of coffee, tea, alcohol, tobacco, etc. The most important sources of vitamins are fruits and vegetables, oilseeds, cereals, fish, eggs, and meat. Occasional supplementation may be necessary to optimize the body function. The most important sources of vitamins are fruits and vegetables, oilseeds, cereals, fish, eggs, and meat. Fat-soluble vitamins These vitamins bind to the lipids eaten and are absorbed together with the fatty acids. They are stored in fatty tissues, so that they stay in the body for several days, or even several months. Water-soluble vitamins...

Here are research-backed supplements you should strongly consider on your quest to reach physical perfection. Branched Chain Amino Acids (BCAAs) Another common supplement that weight trainers and bodybuilders turn to are branched-chained amino acids (BCAAs) to improve workout results. Of the 20 amino acids in the body, three are referred to as BCAAs: leucine, isoleucine, and valine. These are the key amino acids that stimulate protein synthesis and help regulate protein metabolism. The body uses BCAAs to help muscles recover. Like a whey protein supplement, BCAAs drive nutrients to the muscle tissue, allowing for improved workout recovery. In the muscle, BCAAs serve as an energy source during exercise, so taking a supplement can help restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery. There is also some measure of proof that BCAAs can help improve endurance by keeping muscles fuel...