Pros-and-Cons-of-A-Pre-Workout

Pros and Cons of A Pre-Workout Supplement

Pre-workout supplements are extremely popular amongst individuals who go to the gym or perform some sort of athletic activity. There is a reason why pre-workouts are extremely popular. However, there are some downsides to this supplement as well and in this article, we will look at the pros and cons to help you decide if a pre-work supplement is you.

Pros

  • Improves energy – Any good pre-workout will give you plenty of energy throughout your workout. Even if you are feeling tired prior to your workout, a good pre-workout can give you the boost of energy that will help you with more than just get through the workout.
  • Can help improve strength – A good pre-workout can help you improve your strength during your session. Now, you won’t see incredible hulk like strength gains, you will notice that you can do a few more reps and lift that little bit more extra weight than before.
  • Helps improve endurance – Not only will you get a good energy boost, but you will find that your endurance significantly improves as well. A good pre-workout can help you not only last longer, but it can also help you stay stronger for longer as well.
  • Helps you get a good pump – A good pre-workout will contain ingredients such as nitric oxide to help you get a good pump during your workout. Not only do these pumps make your muscles look bigger and make you feel incredible, but they also deliver important nutrients to the muscle so they can heal better and get bigger and stronger quicker.

Cons

  • Become too dependent on a pre-workout – This is one of the biggest downsides to a pre-workout, it is not uncommon for people to become too dependent on a pre-workout and cannot train without it. The reason why this happens is because of the reasons in the pro section. You take a pre-workout, you become stronger and last longer. That is why it’s important to cycle your pre-workouts, once you have finished your current tub, try to go 6 to 8 weeks without pre-workout, then start a pre-workout again.
  • Taking too much – This links in with a point above, it is quite easy to get used to the doses and then you end up taking more and more to try and get that same buzz that you first got from a pre-workout supplement. For obvious reasons, this can be dangerous as pre-workouts do contain high amounts of caffeine and other ingredients that are not good in high doses. If you find yourself not responding to the recommended doses, is a good idea to come off and go 6 to 8 weeks without it, then start using again and you will notice that the recommended doses are just as effective as when you first started.
  • Can cause you to overreach too often in the gym – Now this may sound like a good thing, training a lot harder and doing more, but you have to remember, if you tear down too much muscle it becomes harder for the body to repair as well as build new muscle and you end up in a rut where you struggle to build muscle because you are doing too much in the gym. Overreaching here and there can be a good thing, but if you’re constantly doing it to the point where your muscles are struggling to repair themselves, then this can have an overall negative effect.
  • Wary ingredients – Some pre-workouts may contain ingredients that are wary, in the past, certain manufacturers were found putting ingredients in their pre-workouts that are not safe for consumption or illegal. That is why it’s important to always read the ingredients label and make sure it only contains safe proven ingredients. Always stay away from pre-workout supplements that contain proprietary blends as there could be things mixed in there that should not be consumed.

To sum up…

Pre-workouts can definitely be a useful addition to your workout, but you have to be very cautious how you use them. Don’t use them too much and don’t become reliant on them as well. Also, make sure you always check the ingredients and make sure there is nothing that can be dangerous to your health.

If you use a pre-workout wisely, a pre-workout will be a useful supplement to help you get that extra edge in the gym, however, if you’re someone that naturally has a lot of energy then you’ll probably find you will do just fine without a pre-workout supplement.

Learn-About-the-Benefits-of-Creatine

Learn About the Benefits of Creatine

If you want to access more energy during workouts, you should know that Creatine, which is usually purchased in a powder form that is mixed with water and then drunk down, will increase your body’s capacity to create energy. When you do have more energy, you’ll be able to work out at a higher level of intensity and (in all likelihood) get better results from training.

Today, we want to give you the inside scoop on Creatine. We’re going to share more information about what it is, how it works and the benefits that it delivers. Once you’ve learned the hard facts about Creatine, you’ll be ready to decide if it should be a component in your own daily routine.

What is Creatine, Anyway?

Creatine is designed to boost the strength in muscles, with a mind to giving you extra endurance as you train. When you add Creatine to your regimen, you’ll get the “muscle pump” that you want. As well, this supplement is very safe. This means that it’s a sensible choice for your own stack. It may also be utilized on its own.

Created from a trio of amino acids, which are methioline, arginine and glycine, Creatine is not a steroid. It doesn’t work the same way that steroids do, either.

Did you know that your body can produce Creatine? It’s also found in some types of foods which have high protein counts, such as red meat and fish. Creatine isn’t synthesized in laboratories. It’s a compound that is all-natural. As well, it doesn’t have stimulant properties, although some people mistakenly think that it does.

How Does Creatine Work?

This supplement assists with regenerating a molecule known as ATP. ATP stands for adenosine triphosphate. ATP is the primary source of energy within the human body. When your muscles run out of Creatine, ATP production stops. This means that energy levels plummet.

Once Creatine goes into the body, or after it’s been made by the body, it begins to work by binding with a phosphate molecule. The binding process causes Creatine phosphate to form.

ATP is a source of energy. When your body oxidizes fat, carbs or protein, it’s doing so in order to make ATP. ATP is like a motor for almost all of our body processes. ATP offers energy by hydrolizing the phosphate group.

After the phosphate group does get hydrolized, energy (in heat form) is produced and this energy is utilized in order to power whichever body process is being done. Contraction of muscles is one example. Since phosphate has been taken away from ATP, what’s left is known as ADP. ADP stands for adenosine diphosphate.

Now that we’ve explained the science behind Creatine and how it is converted to energy, let’s talk about how Creatine’s energy-boosting power has the capacity to give you better results from your workouts.

What Are Its Benefits?

Creatine is something that athletes have relied on for years. Athletes trust it and rely on it because it helps their muscle cells to produce extra energy. Basically, using Creatine as directed helps athletes to do high-intensity exercise for longer time periods. Creatine sparks superlative muscle growth and also assists with many other muscle functions. As well, it’s believed to assist with treatment of Parkinson’s Disease and some other diseases which are neurological.

In addition, Creatine may decrease blood glucose levels and battle diabetes.

How to Use Creatine

First, you’ll need to access your own supply of Creatine. You’ll find that this supplement is widely available online. We recommend ordering a pure formula of Creatine Monohydrate which comes from a trusted and established manufacturer. We also advise purchasing a Creatine formula which earns five-star reviews from hundreds of real-life buyers.

Next, read the directions. Usually, they are very simple to follow. For example, you may be asked to mix one level scoop (scoops are typically included in Creatine containers) with eight ounces of water. Stir the mix and then drink it. Most Creatine mixes have a pleasant taste. Reading reviews from customers should help you to find one that tastes great.

Then, track your results. Over time, you should notice more muscle endurance during training. You may notice other secondary benefits. This supplement definitely works and it’s well worth investing in.

Supplements for bodybuilders, sportmans and healthy eating.

Three Benefits of Protein Supplementations

While bodybuilding is intensely dependent on exercise, hard work, stamina, a proper diet is equally- if not more- crucial to building muscle mass. The most important nutrient in the diet of any bodybuilder is protein. However, to get the desired result, it is essential that you be disciplined, dedicated, and regular in following a high-protein diet and an exercise regimen. Don’t worry if you find it difficult to maintain a high-protein intake; with the help of protein supplements through shake, this task has become easier than ever.

However, if you are still losing your will to continue a proper diet plan, we have this article to encourage you to get back on track to take enough protein and get those biceps showing. Here is how protein supplements affect your body:-

1.    They Literally Make Muscle

Proteins form the building blocks of the body. The basic unit of a protein is an amino acid, which joins with other amino acids to form different structures of proteins. Everything in your body is made of these amino acids.

Protein is an essential component of the cell membrane in a cell. Specialized cells build tissues, which build muscles. However, it is important to see which protein works best for bodybuilding; for example, animal-based sources are much more useful and effective when it comes to bodybuilding. It is also essential to choose protein foods that are high in leucine content.

But not only that, the enzymes required to digest food, hormones required to regulate bodily functions and build muscle mass, are all protein!

Proteins also play important role in maintaining the body tissue osmolality. This means that they control the inflow and outflow of ions from the cells and tissues, thus affecting their size. However, in order to achieve a well-toned body, having an adequate protein supply is essential.

2.    Improves the Nutritional State of the Body

The good thing about protein is that not only is it incredibly healthy, it is also easily available to eat. Protein sources like vegetables, lentils, eggs, and meat can be used for breakfast, lunch, dinner and even in snacks!

While healthy, protein is also high in calories; this keeps you up to your daily calorie intake requirement. Not only that, it also stimulates the secretion of enzymes in the gastrointestinal tract that prevents the gastric emptying. This means that it takes a relatively long time to leave the stomach, as compared to carbohydrates. This increases its satiety factor, thus a person on protein diet feels less hungry, as they have a full stomach most of the time.

Also, when you fill up your plate with protein content, you are less likely to fill up on fats and carbohydrates, thus you save yourself from unhealthy calories.

3.    Protein Helps in Weight Loss

There are numerous ways in which taking protein supplements could be linked to a long-term weight loss.  Firstly, it prevents overeating. Studies prove that people who have a high protein breakfast consume fewer calories throughout the day than those who do not. Another study suggests that those weight watchers who consume a high amount of protein are less likely to give in to their cravings and binge eat.

Not only this, protein supplements decrease the production of ghrelin; hunger-inducing hormone, and increases the production of CCK (cholicystokinase).  This hormone is associated with hunger suppression. Thus, a person incorporating protein supplements in their diets are less likely to get hungry and consume lesser calories.

Thirdly, they also leave the stomach after longer time durations, thus, they have a high satiety factor. Protein supplements also speed up the growth and repair of muscles, thus improves one’s stamina to exercise, which also helps in losing weight.

Fish-Oil

The Benefits of Fish Oil Supplements

Fish oil is the oil or fat extracted from the tissue of a fish and is mostly obtained from tuna, herring, mackerel, and anchovies. The WHO recommends consuming at least 1 to 2 portions of fish oil supplements in a week because of their health benefits. Among the dietary supplements, fish oil is the most consumed one as it is very important for your health, especially if you have a heart disease.

Heart Health

According to studies, people who consume fish oil supplements are at a lower risk of a heart stroke and other heart diseases. These diseases can be caused due to many factors, and the best way to avoid them is by improving your diet. Including fish oil supplements in your diet can have the following benefits for your heart health:

  • Fish oil supplements can increase the level of good cholesterol (HDL) in the body and reduce the level of bad cholesterol (LDL). LDL is responsible for causing many types of heart diseases.
  • It also helps control blood pressure, though at a very gradual pace. It has an effect on regulating it.

Brain Health

Omega-3 fatty acid, which is found in fish oil supplements, has been found to cure mental problems such as ADHD and other developmental problems. According to research, children aged between 6 and 12 years and suffering from ADHD showed no improvements with the standard treatments for this condition. However, children who were given fish oil supplements were found to benefit greatly, and there were reduced symptoms of aggressiveness and restlessness in them. Fish oil supplements have also found to improve behavior and mental problems in children with ADHD.

Many people also suffer from omega-3 fatty acid deficiency which can cause serious health issues by increasing the risk of hypertension, heart stroke, depression, arthritis, joint pain, and skin diseases such as eczema, which can all be solved with fish oil.

Weight Loss

Obesity can increase the risk of other diseases, and it is necessary to overcome this problem. Fish oil supplements can improve the body’s metabolism and composition and decrease the risk of other problems that are caused by obesity. If you are on a diet and thinking to lose weight, you must include fish oil supplements in your diet as it will help your body get in shape in a gradual and effective manner. Some studies also proved that the intake of omega-3 fatty acid reduces the waist-to-hip ratio and the waist circumference.

Reduces Inflammation in the Body

Fish oil supplements have also been found to improve the body composition and blood circulation by reducing the inflammation in the body. Inflammation in the body is caused because of some infection or disease such as cancer. The omega-3 fatty acids have a great effect in reducing the factors that cause inflammation.

Bone and Joint Health

Arthritis patients may benefit from fish oil supplements as it helps reduce arthritis pain just like NSAIDs. Fish oil supplements are a good alternative to NSAIDs and must be consumed to relieve the severe arthritis pain. Omega-3 fatty acids are found to be very beneficial for the bone health as they tend to improve the bone mineral density and reduce the chances of bone-related diseases.

Summary

Fish oil supplements have a very positive impact on the body and should be included in the diet to avoid major health-related issues such as heart health, inflammation in the body, and arthritis. Fish oil supplements contain omega-3 fatty acid which can’t be manufactured by the human body itself, so it is important to consume it on a regular basis.

Vitamin-D

The Benefits of Vitamin D Supplements

Often called the ‘sunshine vitamin’, Vitamin D is a fat-soluble vitamin which is naturally synthesized by your body. It can be broadly classified into two types depending on its synthesis; vitamin D2 (also called ergocalciferol) is produced by plants while vitamin D3 (also known as cholecalciferol) is produced by humans when their skin is exposed to UVB (ultraviolet-B) rays that are obtained by sunlight. In humans, the active form of this vitamin is synthesized in the kidneys.

What are the functions of Vitamin D?

Vitamin D is a critical nutrient for regulating the activity of nerves, muscles, calcium and phosphorous levels, secretion of insulin, various immune functions and the production of cells. It is not only crucial for survival and growth of different cells in the body but is also a part of many metabolic processes and should essentially be considered as a prohormone.

What are some signs of Vitamin D deficiency?

The following are some indicators of vitamin D deficiency, if you find any of these signs applicable to your body; it is high time that you consider taking vitamin D supplements.

  • Tiredness
  • Feeling depressed most of the time.
  • Wounds heal slowly.
  • Excessive hair loss.
  • Pain in muscles, bones and back.
  • Falling ill or experiencing infections often.

Health benefits of taking Vitamin D supplements

Taking Vitamin D supplements is recommended for all adults in order to maintain health and to make sure that all metabolic processes can occur smoothly. Since taking these supplements has shown no adverse side-effects, most doctors prescribe these supplements for the following health benefits.

Risk of osteoporosis and fractures is reduced

  • Vitamin D supplements when combined with calcium are likely to prevent osteoporosis and fractures due to the vitamin’s beneficial effects on the density of bone mineral.
  • Vitamin D increases bone mineral density, mineralization and is often used as a therapeutic while treating osteoporosis.

Reduces the risk of cancer

  • Researchers have shown how the byproducts of this vitamin prevent the spreading of cancerous cell growth and how it also brings about the death of existing cancer cells. Vitamin D has been shown to reduce the risk of pancreatic, ovarian, breast and prostate cancer.
  • Taking vitamin D supplements in combination with everyday exposure to sunlight has proven to be beneficial for women since it prevents the risk and occurrence of breast cancer.
  • Studies have shown that a daily intake of 2000 IU of this vitamin is correlated with a 50% reduction in the prevalence of breast cancer.

Necessary for brain development

  • Daily intake of vitamin D supplement reduces the risk of different psychotic and neurotic disorders and helps combat dementia, Alzheimer’s, schizophrenia, Parkinson’s, depression etc.
  • Induces detoxification by inhibiting nitric oxide which protects brain cells.
  • Necessary for production of proteins which prevent neurological disorders
  • Improves different cognitive functions like memory, balance etc.

Helps combat sleep disorders

  • Deficiency has been prevalent in cases of sleep apnea and other sleep disorders.
  • Higher levels of vitamin D in the body increase your chances of sleeping better.

Combats cardiovascular diseases

  • Helps fight against heart attacks, strokes, hypertension, atherosclerosis and peripheral arterial diseases.
  • Lowers blood pressure and improves the body’s control over it which prevents a variety of cardiovascular diseases.

Helps reduce the risk of diabetes

Apart from these major health benefits, vitamin D is proven to have anti-inflammatory properties and is also seen as a cure for celiac disease, cystic fibrosis etc. Its importance to the nervous system, the immune system and the digestive system show just how important it is to take vitamin D supplements on a daily basis.

Magnesium-Supplements

The Benefits of Magnesium Supplements

Magnesium is an important mineral that is required by almost all enzymatic and metabolic reactions that occur in the body and is stored mainly in the skeletal system. An average human consists of about 25 grams of this element with 40% of this element being present in fluids within the body, soft tissues and muscles.

Without daily magnesium intake, an average human hampers their body’s natural ability to regulate heartbeats, most functions involving neurotransmitters, nerve impulse transmission, proper functioning of enzymes, fatty acid production etc. Therefore, it is important to not only recognize the symptoms of deficiency when they first appear but to also take magnesium supplements before a problem can manifest itself. Prevention is definitely better than a cure!

Symptoms of magnesium deficiency

To understand why the body needs magnesium supplements, it is important to know that the deficiency of magnesium can have severe side effects on your physical development and growth. Hypomagnesaemia better known as magnesium deficiency has a variety of adverse symptoms which will alert you so you can start taking those supplements regularly. The following are some warning signs:

  • Insomnia.
  • Restless Leg Syndrome (RLS).
  • Worsened mood swings or any other disorders that alter/magnify certain behaviors.
  • Osteoporosis
  • Recurrent infections due to low immunity.
  • Cavities in teeth.
  • Weak muscles
  • Frequent cramps.
  • Amplified pain/cramps during PMS.
  • Hypertension.
  • Nausea
  • Many cardiovascular diseases.

In case you have been experiencing any of the above and if these symptoms have been recurring frequently, then it is high time that you start your daily intake of magnesium supplements right away. Read on to find out the benefits of taking magnesium supplements on a daily basis.

Benefits of magnesium supplements

Read on to find out the benefits of taking magnesium supplements on a daily basis. Since these supplements can interfere with different drugs, it is recommended that you consult your physician before taking supplements.

Helps strengthen your bones

Magnesium helps improve bone health in the following ways:

  • Vital for formation of bones since it accumulates calcium and is necessary for activating vitamin D inside the kidneys.
  • The required magnesium intake is linked to higher bone density, lower chances of being affected by osteoporosis and improved crystal formation of bones.
  • Without magnesium, calcium cannot be properly absorbed or metabolized.

Helps lower the risk and impact of diabetes

Magnesium is vital for the metabolism of carbohydrates, more specifically, glucose which greatly lowers the probability of diabetes.

  • Chances of developing diabetes type 2 are lowered by 15% with every 100mg increase in intake per day.
  • Insulin sensitivity and secretion are improved.

Relieves anxiety

  • Low magnesium levels interfere with the types of bacteria that are present in your gut which has a significant effect on anxiety-based reactions.
  • Low magnesium also alters activity in the HPA (hypothalamic-pituitary-adrenal) glands which control stress-based reactions.
  • Necessary for the GABA inhibitor to function which produces hormones such as serotonin. Serotonin relaxes the brain and promotes relaxation.

Helps provide relief from migraines

  • Magnesium is necessary for neurotransmitter functions and circulation of blood around the body and can control pain from headaches and migraines by inducing release of hormones that reduce pain and raise blood pressure.

Increases energy within the body

  • Activates ATP which is responsible for regulating the levels of energy in your body.

Other important benefits of magnesium supplements

  • Helps reduce insomnia, stress and sleeplessness.
  • Relieves constipation and other digestive ailments.
  • Provides relief from aches and spasms in muscles.
  • Prevents risk of cardiovascular diseases.
  • Relieves of painful PMS symptoms.

Conclusion

Do a favour to your mind, heart and bones by beginning your daily intake of magnesium supplements now and enjoy a full, healthy living free of stress and disease!

Iron-Supplements

The Benefits of Iron Supplements

Your diet is not just made of carbohydrates, fats, and proteins! There are a lot of important minerals and vitamins that are playing an important role in your body, thus it is essential you monitor their intake too. According to the World Health Organizations (WHO), iron deficiency is the most common nutritional disorder, with affecting more than 80 percent of the people worldwide. With women more prone to iron deficiency than men, iron supplements have become very common among them.

Here are the other ways that iron supplements can benefit you (other than getting your iron levels back to normal).

1.    Treats Anaemia

Anemia is the deficiency of hemoglobin. There are many kinds of anemia, but one of them is iron deficiency anemia. The hemoglobin found in the red blood cells is mainly composed of iron, and its deficiency can cause lack of hemoglobin formation and ultimately death of the red cells. However, taking iron supplements can cure the iron deficiency anemia.

2.    Improves your mind

According to a study conducted on children between 6 and 18 years, taking oral iron supplements improved the memory of the participants who were deficient in iron. Another study suggests that it can help teenagers, specifically girls, to improve their concentration span.

3.    Eliminates fatigue

Iron deficiency is associated with chronic fatigue. This is because our red blood cells contain iron, which is essential for carrying oxygen to our tissues. Consequently, in iron deficiency, our tissues receive inadequate oxygen, thus we go in a state of chronic fatigue. Intake of iron supplements can help in avoiding this.

4.    Improves stamina

Research shows that athletes, particularly women, are at a high risk of iron deficiency. Iron supplements can help them get their iron levels up, and help in building more stamina. This is because your muscles need a high amount of oxygen while exercising, which is carried by the iron molecules in the red blood cells.

Increased ability to exercise can also help one’s cardiovascular health, as studies prove that 20 percent of people who have suffered a heart failure are deficient in iron, which affects their ability to exercise.

5.    Strengthens your immune system

While your white blood cells are essential for attacking germs and foreign particles, they also cause tissue damage. For the growth and repair of damaged tissue, or formation of new tissue, it is important for the cells to receive a heavy supply of oxygen. This will only be possible if you have sufficient iron in your red blood cells to act as the oxygen carriers.

6.    Improves hair, nail and skin health

Iron deficiency can cause pale skin and nails, or their discoloration. It can also be the reason behind brittle nails, hair, and can take away the natural shine from your hair. A low iron level can also cause unexplained bruising on the skin. Taking iron supplements can avoid that. According to the European Journal of Dermatology, the rate of hair fall is directly proportional to low levels of iron, thus iron supplements can prevent hair fall by giving your hair the nutrients it needs.

7.    It is essential for pregnant women

The daily iron intake recommended for pregnant women is 27 mg. Mostly, they are prescribed iron supplements to prevent anemia during and after their pregnancy and help in the growth of the fetus. Research shows that iron deficiency is associated with low birth weight among neonates.

The symptoms of iron deficiency are fatigue, pallor of cheeks, and yellowing of palmar creases. If you fear you suffer from it, it can easily be tested by a blood test. It is important to consult a doctor before starting any supplements.

Sport Nutrition Supplement containers with shaker

Three Beneficial Ingredients to Look For in Pre-Workouts

Your diet is 80 percent of your body. While exercise is important, it is more important to look out for what goes in your body. The type of nutrition you take results in your feeling energetic or lethargic throughout the day, and if you want to hit the gym, it is essential that you choose foods that fulfil your energy requirements.

It is particularly difficult to choose a suitable pre-workout snack. The intense training is demanding and it is important that you go prepared. Here are 3 ingredients that are a must-have in your pre-workout snack.

Caffeine

The benefits of caffeine as a stimulant are not unknown to anyone. It increases one’s alertness, sharpness, and cognitive ability over the short term. This helps you to hit the gym and being able to do high-intensity exercises with focus and keeps you active for a longer time. It does so by blocking adenosine receptors. Adenosine causes drowsiness, but when their receptors are blocked by caffeine molecules, your body is prevented from getting fatigued.

Caffeine also helps you in exercising, by increasing your body’s ability to utilize oxygen. Maximizing the oxygen use not only gives you enough energy for the gym, but also burns more calories. It is also linked with increased power output and helps in contraction of muscles.

Another important benefit is that caffeine consumption might temporarily increase your pain threshold. This means you can continue doing aerobics or hitting the weights for a relatively long time duration, without feeling the pain by strenuous exercises.

Branched chain amino acids

The main purpose of working out is to either lose weight or bodybuilding. Either way, it is important that you develop some muscles for that. While for weight watchers, a muscle mass can boost their metabolism, for bodybuilders, their entire goal is to build muscles.

For this, branched chain amino acids are very important. These amino acids, namely leucine, isoleucine, and valine form the building blocks of muscles, thus it is important to keep track of their intake. It is recommended to take equal amounts of isoleucine and valine, whereas leucine should be taken in twice the amount. Leucine is the most important of all.

Not only do they help in muscle formation, they also counteract muscle breakdown that could occur due to intense exercises. This helps in achieving an overall higher muscle mass. Among these amino acids, leucine contributes the most to muscle growth, while the main function of isoleucine is to prevent muscle breakdown, and valine is mainly responsible to prevent fatigue and increase endurance strength training.

Creatine

Creatine is another type of non-essential amino acid. This means that it can be synthesized by the body in enough amount, this is not necessary to be taken in the diet. However, if you are a bodybuilder, it is important that you take supplements rich in creatine to help build your muscle mass.

Creatine also plays a vital role in the synthesis of ATP; which is essentially the energy carrier in the body. Another advantage of taking creatine is that it keeps the muscles hydrated.

Studies show that taking creatine before workouts help the participants to be able to do higher intensity workouts with greater power input and less fatigue. The most common form of creatine available in the supplements is in the form of creatine monohydrate.

While the research done on creatine is not extensive yet, it is deemed as safe to use. There are no prominent side effects, and might even be suitable for people with gastrointestinal problems. However, consumption of too much creatine, or consuming it on an empty stomach might cause stomach aches.

Mistakes-With-Your-Pre-Workout

Don’t Make These Mistakes With Your Pre-Workout

Pre-workouts are one of the most popular supplements out there. In fact, they are almost as popular as whey protein and there is a good reason for that, they are extremely effective at increasing power, strength and endurance regardless if you’re training in the gym or performing some kind of sports.

When it comes to pre workouts, there are a few mistakes you need to avoid because these mistakes can dramatically affect how your body utilizes a pre-workout supplement. Below we will look at the three most common mistakes people make and what you should do to avoid them.

Mistake 1 – Taking A Pre-Workout at The Wrong Time

This is the biggest mistake most people make, it is amazing how many people take their pre-workout at the wrong time and therefore not effectively utilizes it during their workout. A lot of people seem to think that a pre-workout has an instant effect, as soon as you have finished drinking your pre-workout, a few seconds later you’re ready to go, that could be further from the truth. If you are drinking your pre-workout just as you’re walking into the gym or even worse during your workout, you’re doing it wrong, as it will not fully kick in till the end of your workout, when you don’t really need it.

In order for your pre-workout to reach peak levels in your blood and for your system to effectively use the ingredients to your advantage, you should be taking your pre-workout 30 to 60 minutes before you start your workout in order for the pre-workout to help you get the best out of your workout. Usually, pre-workout manufacturers will state a rough time on the bottle when you should be taking a pre-workout and with a little trial and error you will notice a better kick from your pre-workout whilst working out if you give your body time to absorb it properly.

Mistake 2 – Your Pre-Workout Ingredients

The supplement market is flooded with hundreds of pre-workouts to choose from and the prettiest bottle with best marketing behind it isn’t always the best. When selecting the best pre workout, you need to make sure it contains proven ingredients that will help you improve your performance during your workout. Some of the ingredients you want to look out for are listed below:

  • Caffeine – This is the staple ingredient of any pre-workout and it will give you the energy and mental focus required to kick ass in your workout.
  • Creatine Monohydrate – This ingredient is been scientifically proven to help improve strength and power and for that reason this is a vital ingredient that your pre-workout should have.
  • Branched-chain amino acids – This ingredient can help preserve muscle mass and help reduce catabolism as it is instantly utilizes by the muscles. Another benefit of branched-chain amino acids is that they can help reduce delayed onset muscle soreness, leaving you less sore the next day.
  • Citrulline malate – This is a fantastic ingredient for getting vital nutrients and oxygen into your muscles and pumping around your body as well as providing you with extra energy to help boost your strength and performance.

You should stay away from proprietary blends and make sure the label states exactly what ingredients are in there and in what dosages are per ingredient. Proprietary blends are usually just a mixture of ingredients without telling you exactly how much of each ingredient is in the product. The issue with this is the product could have higher dosages of ingredients that are not very effective and low dosages of ingredients that are very effective as effective ingredients are usually more expensive to manufacture.

Mistake 3 – Consuming It on An Empty Stomach

Taking a pre-workout on an empty stomach can actually make you feel worse going into your workout. Some of the effects you may experience are: being jittery, feeling lightheaded and even a little bit nauseous. These effects can make you feel worse during the workout and therefore not giving it your all as well as putting you in danger as being light headed and lifting weights are not safe.

Having a small meal anywhere from an hour or two before your workout can help reduce the symptoms and make you feel much better during your workout. The meal will also help provide energy during your workout and just overall make you feel better.

Take-home message…

As you can see these mistakes may not seem that major, but in reality, they do have a big effect on your workout. If you want to get the most out of your workouts and feel your best whilst working out, be sure to follow the tips above with your pre workout and you’ll definitely see and experience better results in the gym or in whatever sport or athletic activity you perform.

What-Is-Casein-Protein-Powder

What Is Casein Protein Powder?

There are so many different variations of protein powders available to buy and choosing the right protein powder for your needs can be a very difficult task when you don’t really know what the differences between each various different protein powder.

More than likely you have heard of whey protein is that is the most popular type of protein powder and one that is recommended most. However, there is also casein protein powder which is just as good as whey but has a different purpose in this article we will look at casein in more details to help you understand how you can effectively use casein in your diet and whether if you need it at all.

What Is Casein Protein?

Casein protein powder is a slow-digesting protein that is made from milk, just like whey protein is. This is because these two products are the only proteins that milk contains. While the proportion of whey is 20%, 80% of milk protein comprises of casein.

There are two forms of casein, which include micellar and hydrolysate. While micellar serves to be the most popular type, hydrolysate also offers an array of advantages. The key difference between the two types of casein is that the former digest at a slow rate, while the latter is predigested and is absorbed quickly by the body.

Apart from containing a variety of essential amino acids, casein protein is also a hub of micronutrients like calcium. Moreover, it contains significantly less carbohydrates and fats, which is good for people who want to reduce fat and carbs in their diet

Uses of Whey and Casein

Even though whey and casein have starkly different rates of digestion, they are used for similar purposes.

Muscle Growth

While whey protein is perfect for quick muscle growth owing to its fast rate of absorption, casein succeeds in aiding muscular development in the long run. This is because casein protein powder takes longer to break down and, hence, stays in your body for over seven hours.

This provides your organs with a steady supply of the much-needed amino acids. This feature allows the product to initiate protein synthesis while preventing muscular breakdown which is common among athletes and bodybuilders. Hence, whey can be taken right before a workout and casein right before going to sleep for optimum effect.

Weight Loss

Both whey and casein play an integral role in making sure that your weight is maintained and does not suffer any sudden increases. If you combine the intake of the two supplements with vigorous exercise, you can achieve effective weight loss.

Both casein and whey mainly contain protein, which comprises most of the calorie intake of the product. Since the two products do not include a lot of carbs and fats, consuming the supplements will allow you to meet your daily calorie requirement without consuming nutrients that may cause weight gain.

Casein and whey are also fulfilling in nature. Therefore, you are bound to feel satiated once you have consumed either supplement. This significantly reduces the likelihood of you wanting to reach out for junk food or a midnight snack. As whey and casein work by curbing your hunger, you will eat less and maintain your desired weight.

Summary

As you can see, the main benefit of casein protein powder is that it stays longer in your system, this keeps your body in a positive nitrogen balance and your body has a supply of amino acids to tap into over a longer period of time with casing.

Does this mean casein is better than whey protein? Not really, as whey protein is a very good protein powder to have after your workout when your body is begging for amino acids to begin to repair broken down muscles quickly as possible.

Both whey and casein a very good protein powder, one isn’t necessarily better than the other they just have different purposes, but at the same time supply your body of high-quality amino acids to build muscle.

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