Tag: Nutrition

How Does Protein Powder Improve Your Workout?
Articles, Diet and Nutrition

How Does Protein Powder Improve Your Workout?

How Does Protein Powder Improve Your Workout?

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.

Adds Nutrition

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.

Final Thoughts

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.

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What are Xtend BCAAs
Articles, Diet and Nutrition

What are BCAAs? feat. Xtend BCAA

What are BCAAs?

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.

Wanna try BCAAs? Get Xtend BCAAs >>

When To Take BCAAs?

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.

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Coffee a Good Pre-Workout Drink
Articles, Diet and Nutrition, Guest Articles

Is Coffee a Good Pre-Workout Drink?

Is Coffee a Good Pre-Workout Drink?

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.

Weight Loss

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!

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Vitamin K Spinach Salad Bowl
Articles, Diet and Nutrition, Guest Articles

Vitamin K: Be Careful With How Much You Get

Vitamin K: Be Careful With How Much You Get

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
  • Diarrhea
  • Stomach pain
  • 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.

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How To Build Muscle on a Vegetarian Diet
Articles, Diet and Nutrition, Guest Articles

3 Ways to Build Muscle on a Vegetarian Diet

3 Ways To Build Muscle on a Vegetarian Diet

The vegetarian diet is common as many people have adopted this lifestyle for a variety of reasons. Some of the reasons are nutritional and health-related, such as lowering blood pressure and cholesterol. But there is a popular belief that building muscle on a vegetarian diet can be difficult and stressful because animal proteins are synonymous with muscle growth. However, there’s no need to fear because developing muscle as a vegetarian is absolutely possible. Read on for three tips on how to build strong, long-lasting muscle on a vegetarian diet.

1. Be Aware of Your Calorie Intake

The stepping stone in achieving your fitness objectives is to calculate the number of calories you need to consume in order to maintain, or increase, your weight. Keep in mind that consistency is the key when it comes to fitness. So, if you want to gain muscle, be sure that what you’re consuming is adequate. This rule applies to everyone, regardless of eating style.

When following a vegetarian or vegan diet, protein intake tends to be one of the areas where most people miss the mark. Therefore, protein intake needs to be closely monitored, because protein is the pillar of muscle growth. Bear in mind that carbs are crucial as well, so make sure you’re eating enough to meet your energy needs. Other than that, investing in some kitchen devices like an electric scale or measuring cups is a great start to identify portion sizes and understanding how much you need to build muscle.

It’s also critical to keep track of how much you eat. If you’re not sure how much you should get on a daily basis, try using an app like MyFitnessPal to monitor your food intake. While it may not be necessary for the long run, tracking calories are useful to assess your overall food intake. Keeping track for at least five to seven days can help you see how much or how little you normally eat.

2. Choose the Right Plant-based Protein

When following a vegetarian diet, it doesn’t imply you can’t eat protein. You actually can consume protein like eggs. Eggs are one of the most frequent protein sources for vegetarians, because they provide a nutrient rich protein punch. Fortunately, there is also a vast variety of plant-based proteins to choose from, all of which can help with muscle growth.

Soy Protein: You can opt for soy protein, which is one of the most common vegetarian options. The flavorful soy protein is extremely low in fat and cholesterol.

Pea Protein: Pea protein is likewise high in protein, cholesterol-free and has a good branched-chain amino acid profile. And it is vital to consume an adequate number of essential amino acids, because failing to do so will result in the degradation of existing muscle tissue.

Hemp Protein: There is also hemp protein, which is high in magnesium and iron and is high in Omega-3s.

Whey Protein: The final option is whey and other protein powders, which are popular among athletes for bulking up quickly and safely. It is significantly easier to meet the required daily protein amount by adding these proteins to fruit and yogurt smoothies. Just remember that as long as you’ve eaten enough calories and protein throughout the day, you can gain muscle without a problem.

3. Avoid Nutrient Deficiencies

Generally, fruits and vegetables are abundant in a well-planned vegetarian diet. However, any diet that does not include full food categories can contribute to a deficiency of certain nutrients. There is no doubt that a meatless diet can be healthy, but vegetarians and vegans, in particular, must be aware of two major deficits on a plant-based diet.

The first is vitamin B12 deficiency. Vitamin B12 is essential for healthy blood cell development and DNA synthesis. However, B12 is usually available in a variety of animal-based meals and the kind of B12 found in plant-based foods is not as efficiently absorbed by the body. Furthermore, low B12 levels can cause fatigue.

There is also zinc deficiency, which arises as a result of zinc being found largely in animal-based food but not so much in plants. Zinc is required for regular growth and development. It is involved with testosterone production, helps regulate hunger, and many other things for most athletes. To combat this, consider increasing your intake of nuts and seeds.

To help prevent either of these nutrient deficiencies, we recommend you take both a zinc and vitamin B12 supplement daily.

Conclusion

In conclusion, do yourself a favor by following these tips and consume sufficient nutrients so that you can feel good about yourself and get the most out of your healthy lifestyle. If you want to begin a fitness adventure as a vegan or vegetarian, read more to determine which diet programs are ideal for you.