If you’re skeptical about adding protein powder to your workout routine, you’re missing a lot! Since proteins are made up of amino acids, the basic building blocks of our muscles, bones, tissues, skin, and organs, it’s crucial to have a good amount of protein in the body – and even more so when you’re working out.
If you don’t have enough protein, your body would just break down most of your muscles to obtain amino acids to function properly. With this in mind, adding protein powder to your diet could be beneficial (not only to your muscles but in other aspects as well). Thus, here are seven points to prove to you the power of protein powder:
Helps In Digestion
Digestive enzymes and protein powder always go hand in hand. This means the enzymes that promote healthy digestion are responsible for breaking down food and absorbing nutrients found in your trusty protein powder. With this, you can expect prevention from any gastrointestinal problems – even cramps or bloating.
You could start with whey, which is a high-quality protein. It’s easily absorbed from your gut and significantly helps in digestion. If you want, you could even look up Barbend’s review of whey protein powders for more details about its advantages. Overall, those greatly concerned with their digestion would reap benefits from whey protein powders.
Helps You Gain Muscle
If you’re one of those health enthusiasts looking to increase their muscle mass and improve their workout performance with protein powder, you’ve come to the right place. Protein powders promote muscle growth, which means you gain muscle and enhance your overall physical performance.
The amino acids found in protein powder stimulate muscle synthesis, which causes you to increase your physique. A 2015 study showed that gradual resistance training and protein consumption enhanced muscle strength. Even for those initially untrained, protein powders gradually promote gains in muscle mass.
Repair Damaged Muscles
Since the amino acids in protein are responsible for helping you gain muscle mass, it also helps repair damaged muscles. It could even help relieve muscle soreness after a rigorous workout.
Likewise, protein powders make it easier and more convenient for you. It’s also beneficial for people who are constantly on the go. By using protein powders, you don’t have to worry about gaining and repairing muscles. All you have to do is to speed up your recovery with your trusty protein powder.
Athletes, active people, and the elderly looking to exceed their protein intake due to illnesses could look to protein powders to give their nutrition a little kick. Even a study shows how athletes with intense training needed twice the protein of their body weight. This is because they’re seeking to gain muscle and strength – most of which amino acids in protein do.
Additionally, others can benefit from intaking protein powders. For vegans and vegetarians who find it challenging to consume ample amounts of protein, protein powder offers a simple way out.
Serves As Dietary Supplements
Dietary supplements contain ingredients that help you enhance your diet. According to the Food and Drug Administration, these ingredients are vitamins, minerals, and amino acids. Since protein powders are made up of amino acids, it’s also no wonder they work best as dietary supplements.
You could always find dietary supplements in any form or size. There are ready-to-drink shakes and protein supplements in powder. You could even get one in a capsule!
Helps You Stay Full
Eating protein-rich food also means you feel full longer than others with less protein intake. Likewise, consuming protein will be beneficial when you want to reduce or maintain your body weight, compared to carbohydrates or fat. Due to this, you can expect less unhealthy snacking after your workout or in the middle of the day.
For anyone seeking to abstain from eating too many junk foods, protein-rich food could be the way to go. Likewise, looking for high-protein food is quickly done since you could have your protein powder ready to serve you!
Promote Lower Blood Pressure
Lastly, protein powder helps in lowering one’s blood pressure. Increased protein intake could even reduce the risk of cardiovascular disease, proving to be quite the preventive measure. Likewise, whey protein is also linked to lowering blood pressure due to the active peptides in the whey.
Moreover, whey protein also proves to be beneficial for those who are obese or overweight. A 2019 study found that consumption of whey protein could result in a significant decrease in one’s systolic blood pressure. Not only this, but whey protein also helped promote weight loss among the study participants.
With these seven benefits of protein and amino acids, how could you not come to love protein powders? It offers a wide variety of pros – bringing in muscle mass, nutrition, lower blood pressure, and healthy digestion.
BCAAs are branched-chain amino acids. Amino acids are the building blocks of protein and are essential to muscle growth and repair. There are eight essential amino acids and nine non-essential amino acids. Essential amino acids are BCAAs that your body can’t produce and must be consumed through your diet.
The three most valuable essential amino acids are leucine, isoleucine, and valine. Leucine is the most important of the three, as it’s the amino acid that regulates muscle growth, fat burning, and protein synthesis. Isoleucine aids in increasing endurance and strength, while valine is primarily involved in energy production.
This trio of amino acids have been shown to have numerous benefits for those looking to get lean, build muscle, and improve their performance. That is why they are included in Xtend BCAAs to give you maximum results.
Why Take BCAAs?
When you exercise, your body breaks down muscle tissue and depletes amino acids, which are necessary to repair and grow new muscle tissue. BCAAs are the only amino acids that are directly involved in protein synthesis. This means they’re the only amino acids that can transport protein to your muscles for repair, growth, and energy.
BCAAs are essential amino acids with numerous benefits for those looking to lose weight, build muscle, and improve their exercise performance. It’s recommended that you take 2-3 servings of BCAAs daily when trying to lean out. Also, taking BCAAs before and after your workouts can help to reduce muscle soreness, improve your recovery, and increase your endurance and strength.
Xtend BCAA can be taken before and after your workouts. If you’re trying to lose weight, it’s recommended that you take 2-3 servings per day. Take a serving of Xtend BCAA before your workouts and another before going to sleep.
If you’re trying to gain muscle, you should take 3-4 servings daily. Take a serving of Xtend BCAA before your workouts, another before going to sleep, and another right after.
Why Try Xtend BCAA?
As BCAAs are natural, there are no added flavors too Xtend BCAA making it the only flavorless BCAA supplement. If you want to add your flavor, Xtend Waxy is the best Xtend BCAA powder flavor as it can be mixed with any other powders and doesn’t change their taste. This makes it the best BCAA powder for those who find that other BCAA supplements don’t give them enough energy after a workout.
The Best Xtend BCAA Flavors
If you want to use a BCAA supplement that tastes great and is easy to mix with other liquids, the best Xtend BCAA flavor for you is Xtend BCAA Blue Raspberry. However, if you like something a bit more traditional and prefer to mix your BCAA with water, the best Xtend BCAA flavor is Xtend BCAA Lemon Lime.
Xtend BCAA Side Effects
There are no reported side effects of taking Xtend BCAA. This supplement is all-natural, very safe, and can be consumed by almost everyone. If you’re pregnant, breastfeeding, or are taking an antidepressant, you should check with your doctor before using Xtend BCAA.
If you have a medical condition, such as diabetes or an autoimmune disease, talk to your doctor before using Xtend BCAA. They may recommend that you consult with a nutritionist to make sure you’re getting all of the essential amino acids and vitamins you need through your diet.
Are BCAA Supplements Worth It?
BCAA supplements are effective at helping you lose weight, build muscle, and improve your exercise performance. However, BCAAs are naturally found in protein-rich foods such as meats, fish, and eggs. You can quickly get enough BCAAs through your diet if you eat enough protein.
At the same time, BCAAs are water-soluble, which means they’re absorbed as soon as they reach your bloodstream, so you don’t need to consume much of them at once. If you’re trying to gain muscle, then you should consider taking BCAA supplements because your body can’t make enough amino acids to help you recover from your workouts.
The Bottom Line
BCAAs are essential amino acids crucial for the repair, growth, and maintenance of muscle tissue. They’re naturally found in protein-rich foods such as meats, fish, and eggs. If you’re trying to lose weight or gain muscle, you should take BCAAs. However, you don’t need to take a lot to see results. If you want to use a BCAA supplement, the best Xtend BCAA flavor for you is Xtend BCAA Waxy.
Would you like to start your day with a hot cup of coffee? Believe it or not, that cup of Joe might be doing more than just providing a quick pick-me-up. Coffee might actually make an excellent pre-workout drink. Wondering how that works and what the potential benefits are? We have partnered with Glasshouse Mountains Coffee to explore the idea of coffee as a pre-workout drink and to give you the skinny on whether or not it’s a good idea.
What Is in Coffee That Could Possibly Make It a Good Pre-Workout Drink?
For one, coffee contains caffeine, which improves mental alertness and increases physical energy. Caffeine also helps to promote fat burning and can enhance athletic performance. In addition, coffee is a good source of antioxidants, which help to protect the body against damage from free radicals. These properties make coffee an ideal drink for those looking to get the most out of their workout.
So, How Much Caffeine Should You Have in Your Coffee Pre Workout?
The amount of caffeine you should have in your coffee pre-workout will depend on a few factors, including your body weight and sensitivity to caffeine. However, a general guideline is to consume about 200 mg of caffeine, or two cups of coffee, about 30 minutes before your workout. If you are new to drinking coffee or are sensitive to caffeine, start with a lower dose and work your way up as needed.
What Are the Potential Benefits of Drinking Coffee Before a Workout?
Drinking coffee before a workout has several potential benefits; here are some of the most notable:
Improve Mental Alertness and Focus
Caffeine is a natural stimulant that can help to improve mental alertness and focus. It can be beneficial before a workout as it may help you to concentrate more on your form and technique.
Boost Physical Performance
Caffeine has also been shown to boost physical performance. For example, in one study, participants who consumed caffeine before exercise could bike for more extended periods than those who didn’t.
Drinking coffee may also help with weight loss. Caffeine has been shown to boost metabolism and increase fat burning. Additionally, coffee is a low-calorie beverage, so it can be a good choice if you’re watching your weight.
Lower Risk of Diabetes
Drinking coffee has also been linked with a lower risk of diabetes because coffee contains antioxidants and other compounds that help to regulate blood sugar levels.
What Are the Potential Risks of Drinking Coffee Before a Workout?
While some potential risks are associated with drinking coffee before a workout, these are typically only seen in people who are sensitive to caffeine. Some of the potential risks include:
Anxiety and nervousness: Caffeine can cause anxiety and nervousness in some people. It may be magnified if you drink coffee before a workout, as the physical activity may increase your heart rate and exacerbate the effects of caffeine.
Dehydration: Caffeine is a diuretic, which can cause you to lose more water than you take in. It can lead to dehydration, especially if you don’t drink enough water throughout the day.
Insomnia: Caffeine can also interfere with sleep, so drinking coffee before a workout may make it more difficult to fall asleep at night.
Where Can You Get Good Quality Coffee for Your Pre-Workout Drink?
If you drink coffee before a workout, it’s vital to ensure that you get good quality coffee. Look for coffee that is freshly roasted and brewed. Avoid instant coffee, as this often contains lower levels of caffeine and other compounds that can be beneficial.
Additionally, you may want to consider adding other ingredients to your coffee to further boost its performance-enhancing properties. For example, adding a small amount of fat, such as coconut oil or grass-fed butter, can help slow caffeine absorption and provide lasting energy. You can also add protein powder or BCAAs to your coffee to help fuel your muscles during your workout.
Many online coffee retailers sell quality coffee beans and grounds. However, remember that they should be freshly roasted and brewed for the best results.
Does Coffee Really Make a Good Pre-Workout Drink?
The jury is still out on whether or not coffee is the best pre-workout drink. However, some potential benefits make it worth considering. If you are sensitive to caffeine, start with a lower dose and work your way up as needed. And be sure to drink plenty of water throughout the day to avoid dehydration.
Ultimately, it’s up to you to decide whether or not coffee is the best pre-workout drink for you. Try it out and see how it affects your performance. The results may pleasantly surprise you!
What’s your favorite pre-workout drink? Let us know in the comments below!
Vitamin K is a fat-soluble vitamin that is mainly found in leafy green vegetables. It is also produced by the bacteria in our gut. It has many important functions, including helping clot blood and keeping bones healthy. However, if you’re not cautious, you might end up overeating this valuable nutrient.
In this article, we’ll discuss five cases that can lead to excess vitamin K intake.
So, without further ado, let’s get started!
1.) You’re Not Careful With Your Supplement Use
If you are using supplements containing vitamin K, it’s important to be careful with how much you take. It’s easy to accidentally take too much of this nutrient if you’re not paying attention.
Be sure to read the instructions on your supplement bottle carefully. Do not take more than the recommended amount.
2.) You Eat a Lot of Foods That Are High in Vitamin K
There are certain foods that are naturally high in vitamin K. These include green leafy vegetables, broccoli, Brussels sprouts, and kale.
If you consume a lot of these foods, you may be at risk of overeating it. So, it is highly recommended that you talk to a dietitian about how to plan your meals so that you’re not getting too much of this nutrient.
3.) You Have a Health Condition That Increases Your Risk
There are some health conditions that can increase your risk of overeating vitamin K. Some of these conditions include liver disease, kidney disease, and certain types of cancer.
It’s vital to talk to your doctor or nutrition specialist about your health conditions. They can help you manage your vitamin intake so that you don’t accidentally overeat this nutrient.
4.) You’re Pregnant or Breastfeeding
You might be at risk for vitamin K overconsumption if you’re pregnant or breastfeeding. This is because your body needs more of this nutrient to support your growing baby.
However, it’s important not to take more than the recommended amount during pregnancy. Taking too much of this nutrient can be harmful to both you and your baby.
5.) You Take Certain Medications
Certain medications can increase your risk for overeating vitamin K. These medications include blood thinners such as warfarin (Coumadin), antibiotics, and chemotherapy drugs.
In case you take any of these medications, be sure to talk to a nutrition specialist about your vitamin K intake. They can help you manage your intake and tell you what not to eat when on warfarin so that you don’t accidentally take too much Vitamin K.
What are the Results of Consuming Too Much Vitamin K?
The results of consuming too much Vitamin K can be severe. It is a fat-soluble vitamin, meaning that it can build up in your body and cause toxicity if you consume too much of it.
The symptoms of Vitamin K toxicity include:
Nausea and vomiting
Jaundice (yellowing of the skin and eyes)
Bruising or bleeding more easily than normal
If you believe you might be experiencing any of these symptoms, it is important to stop taking vitamin supplements and seek medical attention immediately. Vitamin K toxicity is a serious condition that can be fatal if left untreated.
Keep Yourself Healthy
Vitamin K is an important vitamin that our bodies need to function properly. However, too much of this vitamin may be harmful and lead to health problems.
If you are concerned that you or a loved one may be eating too much, please consult with your doctor. There are many potential causes of excessive vitamin intake, and it is best to seek professional help in order to determine the underlying cause.
Once the root cause has been identified, steps can be taken to address it and ensure that an adequate level of this important nutrient is being consumed.
How to Choose the Right Bumper Plates for your Home Gym
Are you thinking about creating a new home gym or upgrading your existing equipment? Buying the right equipment is a fundamental task and investing in the right bumper plates is what you can’t ignore. Bumper plates are one of the most popular and effective weight equipment. These weight plates are available in almost all gyms.
But you might be confused about which bumper plates to choose for your home gym. Don’t worry; we are here to make it easy for you. The guide will help you choose the right type of bumper plate for your home gym. Let’s read further about the bumper plates to understand the basics first.
Bumper plates are commonly found in all modern gyms. They are mainly used for Olympic barbells. Due to their popularity, they have many competitors. You won’t be able to choose the right one for you without knowing enough about these plates.
Bumper plates are made up of dense rubber and come in pounds or kilos. The purpose is to offer you a similar weight lifting experience as other plates. But they tend to bounce back, saving your gym flooring from getting damaged.
Not only this, but the thick protective rubber layer prevents the bending of the barbell. No noise, no wear tear as a beginner, no damages to the floor nor the barbell; all these things make these bumper plates different from other plates.
Best Bumper Plates for your Home Gym
Because of the popularity and fame, there are so many competitors. The different types of bumper plates in the market can confuse us. But the best thing to do is to understand the basics and types of bumper plates.
It is vital to know for what purpose you are buying them. It can be powerlifting, weight lifting, strength training, etc. So, if you want to get the best ones for your home gym, spend some time on the information.
There are different types of plates to help you with your desired training. Here are the types of bumper plates:
The material difference also plays a vital role. Unlike cast-iron plates, bumper plates purely consist of rubber and not with a coating only. It makes a huge difference between the bumper and other plates. The bumper plates can virgin rubber, recycled rubber, and urethane. All three are good, but you should look for the factors according to your requirements.
Bumper Plate Stats
There are some factors you should look for when choosing the suitable bumper plates for your home gym:
Bending: When the rubber quality is not good, or the plate is not built correctly, you will notice plate bending. It should not happen. Only a good quality rubber build plate can save you from this problem.
Durability: Durability should be your top priority. If there is a crack on the inner steel ring, it will result in uneven load, so make sure you buy the high-quality bumper plates which don’t crack easily even after frequent drops.
Sliding: Good bumper plates should have a properly fitted steel ring for the bar sleeve to avoid too much movement while sliding when needed.
Bounce: Bouncing back is what makes bumper plates different from others. Check for the right bounce, as too much bounce can cause problems, too.
Benefits of Using Bumper Plates
Buying a good bumper plate can make your training journey better and interesting. There are several benefits of using these bumper plates; some of them are:
Unlike other plates, bumper plates are pretty safe to use, especially for Olympic lifts. You can easily drop them from overhead without worrying about the ground or floor.
Steel plates produce a horrifying sound, whereas bumper plates are known to be silent. Because of the rubber usage in manufacturing, there is no noise even on frequent dropping.
Bumper plates are great for various workouts. You can use them both ways, with or without barbells. They feel stable on the bar as well.
Unlike other plates, bumper plates are less prone to damages. They don’t even damage the flooring. With fewer cracks and damages, you can use them for a long. They are pretty durable and reliable. You don’t have to worry while dropping them frequently because they will not harm you or your gym equipment.
Exercises You Can Do with Bumper Plates
With or without barbells, bumper plates are great for a healthy workout. You can use them in any desirable way according to your training program. If you have set up a new home gym or upgraded, the appropriate bumper plates will be highly suitable for simple yet effective training. There are many exercises you can do with these plates, such as:
Lift off from the start position to just below your knees
Push your legs together to raise the bar towards your knees. Your legs will then straighten slightly.
Keep your chest and back in neutral positions.
The hips and shoulders both move up at the same moment, keeping the same angle.
Clean and Jerk
Step up towards the bar until it is approximately in the middle of your feet.
Lean forward, and hold the bar with an overhand grip.
Take a deep breath and brace your core.
Smoothly and quickly lift the bar. Squat again to take the bar at the front of your shoulders. Remain straight on your legs.
To push the bar up, bend your knees slightly.
Grab the bar by ducking under it, and then catch it straight up with your straight arms.
Begin by stepping back with your front foot, then move forward with the back foot. Continue this process until your feet are side-by-side.
Then, control the bar with straight arms high above your head, and you will be standing with your feet together again.
Control the bar by lowering it.
Your feet should be shoulder-width apart. Keep your knees straight and your hips open. The barbell should be held in front-rack, with your elbows pointed forward and your hands shoulder-width apart. This is your starting position.
As you exhale, tighten your core and squeeze your shoulder blades together.
Press until your arms are fully extended. You should feel as if you are pushing your head through the window made by your arms.
Engage your back muscles, and then, while exhaling, return the barbell to its original position.
For more reps, you can repeat these steps or put the bar back on your power rack to finish this exercise.
Lunge. In order of ascending difficulty, you can go backward, forward, or, heck, sideways–exerciser’s choice.
You have many options for changing it up. Holding one or two bumpers or kettlebells in each hand is an option. The single-arm version allows you to hold the object in one hand, which places more emphasis on your core.
You can even try some other workouts without barbells, like plate curl, pate push-ups, front shoulder raise, plate planks, and more. They can be unique for your training program bringing some change for increased motivation. But, everything depends on the correct selection of bumper plate so it can be comfortable a reliable for you and your training.
Buying Tips and Traps to Avoid
Bumper plates are usually common for Olympic weightlifting. But buying them for your home gym is never a bad decision. They are good for many reasons and training types. But getting the right one matters the most, especially for newbies. Here are some tips to help you buy the best one for your home gym without getting into the trap:
The popularity of these bumper plates is increasing day by day, due to which the manufacturers are doing different things to bring the cots down. Look for high-quality urethane bumper plates. They are odor-free, reliable, and flexible. Some manufacturers use low-quality rubber or urethane while adding cast iron core. So, check the purity of the material before buying.
The stated weight should match the weight of the bumper plates. A slight difference is tolerable. But a weight variance of 3% or higher is not good.
You should not buy a product for your gym without a warranty. Every good-quality bumper plate comes with a warranty. And that is what you deserve as a buyer.
Width & Diameter
The width and diameter of the plates should meet the IWF standards to avoid inconvenience. 450mm diameter and 50.4 mm collar opening is recommended for bumper plates, and they should be close to these values.
Color Coding Accuracy
Usually, black bumper plates are better to buy as a standard code, but you can look for various even colors. The only thing is that they should match the IWF standards.
Printed or Raised Letter
We usually see printed weight indications, but they fade away with time. So, if it’s possible, buy the ones with raised letters.
Most of the trainers prefer steel hubs and not brass ones. Stainless steel with chrome or zinc plating is a fine option for reliable bumper plates.
Drop test is getting common; reputed manufacturers will have drop test data on the website. You should check for the maximum number of drops to get an idea.
DMOOSE brings you top-quality bumper plates to challenge your weight training, bodybuilding, strength training, Olympic lifting, and powerlifting routines. The most important thing about bumper plates is the quality construction. And here, you get the most durable and reliable bumper plates.
These long-lasting plates will stay silent while not bouncing back too much. The standard diameter matches the IWF standard so that you don’t face any inconvenience. Its 2-inch opening is suitable for the Olympic barbell.
Moreover, they are safe and stable to be used even in small spaces. Therefore, these exceptional bumper plates are what you need for your home gym. You don’t have to think twice while buying your home gym equipment from here.
Choosing the right bumper plates for your home gym can be challenging. But you can make it easier by understanding the purpose. Once you know everything about bumper plates, you will be aware of the available options. It is vital to focus on the requirements to get the best one for your gym.
Don’t forget to keep the essential tips and factors in your mind before purchasing to meet the standards. Moreover, buying from reputed manufacture should be the only choice to avoid inconveniences. Bumper plates can be a great addition to your home gym; if chosen correctly. Throw some weight around your gym with the help of your favorite bumper plates and enjoy your training journey.