Branched Chain Amino Acids for Muscle Strength

The body uses valine, leucine and isoleucine as parts for muscle energy.

There are a total of eight to ten amino acids that are essential, depending on whether your body has to synthesize histadine and arginine, they may be either essential or conditionally essential. Another five essential amino acids for muscle growth are lysine, methionine, tryptophane, threonine and phynelalanine. Your body can keep fresh ones until all ten are within the human body in the proper percentages, and needs all ten essential amino acids in right proportions. It will be the ones that the body has kept to be used.

Metabolized by the human body, BCAAs are quickly picked up and digested by the entire body to be spread to the bloodstream. They immediately increase the supply accessible your blood when BCAAs are consumed as supplements. Through a work out, in case the body depletes its stored supply of glucose, your energy levels are kept by using fatty acids and BCAAs.

Branched chain of amino acids for muscle growth are critical for development and muscle growth as well as building cells and repairing tissues. They take nitrogen into your muscles by combining them to form muscle tissue to synthesize this. BCAAs assemble DNA and RNA.

The body uses BCAAs to prevent weariness in your nervous system. When your uptake of trytophan by your brain increases, raising the amount of serotonin, exhaustion happens. This increase of serotonin allows you to feel fatigued and tired. Endurance athletes use BCAAs before and after working out to less the amounts of lactic acid, which causes soreness, and also to decrease healing time between events, enhancement mental and physical operation.

Appropriate nutrition and supplementation provides many advantages to getting the most from your workouts. Branched chain amino acids amino acids for muscle growth are just one instance of nutrients that could boost your performance level while helping one to prevent tiredness and soreness.

These are the building blocks of muscle tissue and proteins. All kinds of physical procedures associated with healing sport energy, muscle strength increases and fat loss, along with mood and brain function are linked to amino acids and closely.

The clear answer is supplementing with it, which quickly enter the bloodstream in the small intestines. Specific amino acids, methionine, arginine and glycine are accredited to produce creatine phosphate, which converts to ATP and is employed as an energy source.

Combining creatine powder with it, nutritional supplements are an effective method to build muscle quickly. Add 5 grams of glutamine powder before and following training and before bed and you'll be the discussion of the fitness center (That Is 15 grams total). Tyrosine helps mid afternoon drop-off and also helps mental healing. Throw in 6 or 5 grams of arginine and begin to see the pump hang around much more. It complexes are an excellent basis to build on with these precedent mention these are single. Branch chain amino acids (BCAAs) are worth having a look at the same time. It is about the speed of absorption that makes these infants King Daddy.

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Importance of Consuming Weight Lifting Supplements After a Workout

Do you want to build larger muscles and develop a well-toned body? If yes, then you need to consume supplements, one hour after training. Most people who engage in weight lifting as a sport can do anything so that they become bigger and stronger than their competitors. Some even use illegal steroids. The secret for increasing body strength and building of larger muscles is to retain the right weight lifting supplements after training.

Why you should consume supplements after a workout

The body does not effectively use the supplements in muscle production when they are consumed before training as compared to when they are consumed after. This is so because, immediately after a vigilorious weight lifting workout the body normally goes into an anabolic state for 48 hours. Although this happens, one hour after a workout is when there is an optimal synthesis of proteins.

The protein supplements that are consumed one hour after a workout serve as the source of protein used for muscle tissue repair and protein synthesis by the body. These proteins help to improve protein balance in the body and delay the onset of muscle soreness.

Supplements taken before a workout are converted to energy during the workout, especially if the body did not have enough sugar before the exercise. Proteins from supplements consumed after workout encourage the increase in lean body mass and makes the muscles gain strength.

Supplements to consume after a workout

Athletes who engage in weight lifting require about 1.6-1.7g / kg body weight / day of protein in for them to keep their current muscle mass and build more mass. Most of the weight lifting supplements in the market contain protein from sources that contain small amounts of branched-chain amino acids. It is only a few supplements that contain the right protein responsible for providing optimal nutrition.

Before you buy any weight lifting supplement it is important to confirm if it contains proteins from milk, whey and casein. Milk contains both casein and whey. Consumption of casein after a weight lifting workout is important because this protein is responsible for steady elevation of amino acids in the blood. Casein is not easily digestible in the stomach.

A large part of the protein found in different muscle tissues are the branched-chain muscle amino acids. Whey proteins contain large amounts of branched-chain amino acids. Branched-chain amino acids are the proteins responsible for building muscles and increasing muscular strength. Whey also contain leucine, which is responsible for stimulation of protein synthesis.

Always consume a balanced diet even if you are taking weight lifting supplements. Do not consume more proteins than the recommended dietary intake.

Overconsumption of proteins leads to dehydration, gastrointestinal problems and calcium loss. The excess proteins also place stress on the liver and kidneys when they are being broken down.

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Get Hyped & Get Smart With These Energy Supplements That Have Brain Boosting Benefits

When given the opportunity, I'm sure none of us would mind a little help to kick-start our energy levels in the morning. Beside, it's Monday and the sound of that atrophic alarm is giving you all kinds of bad vibes. You head over to the kitchen to make yourself a warm cup of Joe in hope that your brain would somehow light up but the thought of driving through traffic to get the office is killing you. A lack of energy is something that most people suffer from – whether the underlying cause is insufficient sleep or low levels of motivation, it's important to address the problem so that we can keep our days productive.

Energy supplements are common and some of them will give you that oomph you need for a few hours. But did you know that there are energy-boosting supplements that can make you smarter as well? Sounds to good to be true, I know. Let us introduce a list of supplements that will help you achieve that get-up-and-go mindset and provide you with brain-boosting benefits.

Omega 3's

Omega-3 fatty acids can be found in supplements such as fish and krill oil. Considered as the world's staple brain supplement, omega-3 DHA / EPA can help boost focus, protect against cognitive and memory decline and improve mood. While the most common use of omega-3 is to achieve improved brain function, research has shown that it can effectively reduce fatigue and increase energy levels as well. If you already have a bottle of fish or krill oil sup in your pantry then you're good to go, but if you've missed out so far on this amazing supplement then we recommend getting a good quality bottle of krill oil – it's 48 times more potent than fish oil and can support glucose metabolism in the liver.

Piracetam + Choline

One of the biggest celebrations in the world of nootropics is Piracetam, which works by boosting the effects of acetylcholine – the neurotransmitters in our brain responsible for learning. Piracetam users have reported feeling heightened mental clarity, increased abilities to focus, improved memory capacity and of course – increased mental energy. The important thing to keep in mind is that 90% of energy comes from the mind – our brain controls everything, including the amount of drive we have to get work done and our motivation to be productive. If you tackle the problem of having low energy by feeding yourself with brain-boosting supplements, you will finally be able to get that Superman feeling you've been looking for.

Piracetam is paired best with choline, which is a substance that helps reduce potential side effects such as headaches. The daily dosage should be 600-900 mg of Piracetam + 600-900 mg of choline in order to experience optimal results.


If you're a gym rat or a fitness freak then you probably already own a large tub of Creatine in your kitchen pantry. For those of you who are unfamiliar with this supplement, however, imagine seeing a smarter and sexier version of yourself. Creatine is a well-known supplement in the bodybuilding industry because it helps to fuel muscle strength and increase muscle growth. However, recent research has shown that creatine may even provide benefits to the brain in terms of mental energy, focus and memory. You should aim for 5,000 mg of creatine per day to start seeing some real progress.

Caffeine + L-Theanine

We've finally made it to # 1, caffeine + L-theanine. This is by far our favorite brain-boosting energy supplement and brain enhancer because we can always rely on it to bring effective, long-lasting results. The caffeine in the mix works by stimulating the nervous system to provide higher mental energy and clarity. Caffeine also increases the release of dopamine – our feel-good neurotransmitters, which in turn improves mood and gives a euphoric feeling. The effects that you get from drinking a regular cup of Joe differ from that of a high-quality caffeine source, because cheap coffee sachetes are typically packaged with unnecessary sugars and unhealthy preservatives.

Meanwhile, L-theanine contains relaxing properties that help to reduce the common side effects often experienced with caffeine (ie jitters, headache, and increased heart rate). While caffeine does not provide significant brain boosting benefits, the combo with L-theanine has been shown to increase memory capacity, improved focus and longer attention span. The caffeine + L-theanine duo also gives a periodic release of energy, which will keep you motivated and feeling your best through the entire day. You can get this amazing energy-boosting stack from the esteemed product Nova by Lumonol. At a low price of only $ 29.97 for a month's supply, you'll be spending an average of $ 0.99 per day for heightened energy levels, improved mood and of course, best energy supplement benefits such as improved memory and focus.

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Boost Energy and Reduce Anxiety With These Supplements

Many of us suffer from a lack of energy and motivation, causing us to procrastinate, gets lazy and extremely, fails to reach our full potential. In the hunt for energy supplements, we often come across caffeine and sugar packed products that, although can provide our body with a burst of zest in the short-term, fail to motivate us in the long-term. Beside striking low levels of energy and constant fatigue, a lot of people, like me, are also trying to cope with anxiety and stress. The biggest problem with stress is that it affects our cognitive function in the worst possible manner. You've probably heard this before but I'll say it again – 90% of energy comes from the mind and 10% comes from the body.

When we experience high levels of stress, a hormone known as cortisol is released into our brain. Cortisol in high amounts can be toxic, which is why we go through brain fog and clouded thinking when we are stressed and / or depressed. This is why many people are turning towards nootropics, or cognitive enhancers supplements, to boost energy and reduce anxiety at the same time. To reach optimal energy levels, we must conquer the root cause of the problem – stress and a lack of mental energy / motivation.

Next time you shop for energy supplements, forget those cool-looking powder tubs filled with nothing but sugar and artificial flavors (yuck!). Instead, keep an eye out for the following supplement stacks, which can help tackle your problem problems and help both your mind and body to get in the zone for a day full of productivity.

Piracetam + Vinpocetine

Piracetam is a nootropic that belongs to the racetam family. It works well to enhance memory, improve focus and increase mental energy. It works by increasing oxygen uptake in the brain and inhibiting the reuptake of glucose levels. This is what allows piracetam to work so effectively in boosting mental performance. Pairing this wonderful nootropic with Vinpocetine – another one of our favorites – helps to boost mental clarity and get rid of brain fog.

Noopept + Alpha GPC

If you've done your homework about the best nootropics then there's a very high chance you've heard of noopept before. Noopept is by far the most potent cognitive enhancer available in the market today¬- it's 1000x more potent than piracetam and works by increasing acetylcholine and BDNF (Brain-Derived Neurotrophic Factor) levels in the brain. This leads to improved learning and memory abilities. It also improves mood, which allows you to feel more motivated and eager to get work done.

Noopept users not only experience improved memory and focus, but some have reported feeling higher levels of mental energy and clarity. When mixed with the high-quality choline form, Alpha GPC, the two can lift your energy levels while providing you with feelings of pleasure and calmness. You should aim for stacks that can boost your focus and motivation in a relaxed and soothing manner, rather than a 10-minute burst of hyperactivity. You can buy the two supplements separately or you can opt for a smarter and more convenient option – purchasing a ready-made supplement product that includes both Noopept and Alpha GPC. The brand that has recently captured the attention of all nootropic users is Lumonol by Avanse Nutraceuticals.

Caffeine + L-Theanine + NALT (N-Acetyl L-Tyrosine)

This stack clearly takes the winning trophy when it comes to boosting energy levels and reducing anxiety all at the same time. In case you're unaware, your daily cup of Joe is actually considered a nootropic. Caffeine not only works as a stimulant by improving mental energy and alertness, but it also increases dopamine release, which leads to better mood.

Many people are concerned with caffeine because it may cause jitters or a bad crash at the end of the day. However, pairing caffeine with L-Theanine – an amino acid with calming properties, provides a smooth and gradual release of energy. So instead of feeling that rush of energy (that really only lasts for a few hours) you get from drinking a cup of Starbucks Pumpkin Spice Latte, you will experience a long lasting improvement in both mental and physical energy. This will allow you to feel more relaxed, get more focused, and gain more drive to work your way through the day.

Caffeine and L-Theanine make a pretty kickass duo, but when combined with NALT (N-Acetyl L-Tyrosine), get ready to encounter the best, most effective anxiety reducer and energy and brain enhancer of all time. NALT gets rid of body tension and helps to alleviate mental stress. This allows you to focus for longer periods of time without feeling distracted or agitated.

We'll have you know that not many supplement companies are aware of this remarkable stack. So far, we only know one manufacturer, Avanse Nutraceuticals, who have released a product including all three ingredients. Their supplement, Nova, packs in 100 mg of caffeine, 200 mg of L-Theanine and 300 mg of NALT – the perfect dosage to give you that clean lift of energy and a complete elimination of anxiety. Check out our full review of Nova now to learn more!

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The Power Of Nutritional Food Supplements

What Are Food Supplements?

Food supplements or sometimes known to us as dietary supplements are intended to improve our diet and overall health by providing vitamins, minerals, herbs, enzymes, amino acids and a lot more beneficial substances.

They come in various forms including capsules, tablets, gel caps and soft gels. The Food and Drug Administration has to approve new ingredients found in the supplements before they are sold. It does not have to legitimately approve a product once the ingredients have been approved. Like for example Vitamin A has been approved for sale in supplement form, this does not mean that every specific brand of the food supplement has been approved for safety and effectiveness.

Functions of Vitamins and Minerals

The functions of vitamins and minerals are well recognized. Each of them plays one or more important roles in maintaining the daily functions basic to life and health itself. Some of these functions may provide protection against chronic diseases such as heart disease and cancer.

Vitamins and minerals are components of co-factors and enzymes the body needs to achieve the everyday miracles of being physically fit and healthy. The essential nutrients are important for the performance of these functions.

An essential nutrient is a substance the body must acquire in order to function well. But it can not supply all the nutrients the body needs, so it must be obtained from other sources like foods. There are almost 13 vitamins, 15 minerals, 9 essential amino acids and essential fatty acids, which the body can use to mix and match with various nutritious foods and turn them into personal energy source.

Advantages of Food Supplements

There are a lot of food supplements that aid in maintaining overall health. Here are some of the well-known ones.

B Vitamins

B Vitamins are involved in the energy production. They are co-enzymes that aid the body to convert carbohydrates, proteins, fats into usable energy. People with insufficient B Vitamins take low energy. These people may apparently show a decreased capacity of work but also in effects of the nerve functions.

These vitamins are also involved in the basic building blocks of the body. They help in building blood, other tissues and cells.

Vitamin D and Calcium

These two vitamins are both needed in adequate amounts in order to assist the absorption of calcium from food and to maintain essential calcium levels for many metabolic functions. Calcium on the other hand is an essential component of the bone. Generous amounts of Vitamin D and Calcium can help build greater bone mass during the growth years and help slow bone loss during aging.

Vitamin C

When Vitamin C is low strong collagen will not be maintained. It may result in poor wound healing, bone and joint aches and loose teeth. Collagen is a strong, smooth, white connective tissue that cushions the bone connections and joints, so that they can move smoothly. They move the muscle bundles in place so they can efficiently move the limbs and keep the teeth in the gums firmly in place. It is a manufacturing process that requires vitamin C.

The shortage of nutrients can possibly affect the important functions of the body. For optimal health, therefore, you have to eat a well- balanced and whole food diet. Finally, do not forget to take the right dietary supplements, because they help you maintain optimum healthiness and wellness.

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Facts Why Food Supplements Provide Essential Nutrients

Vitamins and minerals are nutrients that are derived from food sources. But, you may not be able to eat a balanced diet on a regular basis, specifically if you have special food concerns like allergies. This is the reason why the expert nutritionists suggest that you have to take nutritional supplements regularly.

Food supplements can help you meet your daily nutrient requirements and provide essential vitamins and minerals to your body, which you lack from regular diet. However, daily consumption of food supplements is not intended to replace healthy snacks and meals.

To safely reap the health benefits of taking food supplements, always consult with a health professional before taking it to avoid negative side effects.

Prevents Disease and Other Sickness

The daily consumption of some food supplements helps prevent cancer. A number of essential vitamins, like A, C and E, are rich in antioxidants. They work to neutralize chemicals that could cause oxidative damage within your cells. These chemicals are known as free radicals. Oxidative damages to your cells can cause cancer development. The National Cancer Institute explains that consuming moderate amounts of antioxidant food supplements is proved beneficial to health.

Proper Metabolism

After having a meal, your body beats down the fats, proteins and carbohydrates from the food you consumed. It absorbs the nutrients found in the meal and expectedly triggers proper metabolism. Absorbing these nutrients relatives on some essential vitamins, like Vitamin B, which you consume every day from your meals. Supplying your body with Vitamin B rich food supplements daily can help prevent the various effects of nutrients' deficiencies, like nerve damage, skin disorders, anemia and joint pains.

Promotes Tissue Repair and Maintenance

Consuming food supplements may aid in tissue repair and maintenance. Every day activities put a strain on your tissues. The specialized cells within your body continuously produce proteins that build up healthy new tissues to replace old and damaged ones. Tissue defects may lead to some diseases, such as osteoporosis. Osteoporosis develops from bone wasting as you age. Taking vitamins D and Calcium may help promote bone strength and tissue repair.

Normally, you should be able to get all the essential nutrients you need on a regular diet, but taking food supplements can provide additional nutrients when your diet is deficient or when some health conditions cause you to develop an insufficiency. In most cases, multi-vitamins can provide all the basic micronutrients you really have to acquire.

These dietary supplements are safe, because they are tested scientifically and clinically. For some experts, they can be used to treat deficiencies or they can be used as a therapeutic treatment to specific health conditions.

There are scientific research and studies that support some of the health benefits of these nutritional products for certain health conditions. But, in many cases, the effectiveness of these supplements has not been backed up in-depth research evidence.

Seeking the advice of a health care provider before taking any supplement is always advised.

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Product Recommendations for Fitness Goals

Today I am going to be giving you guys, and gals, some products that I really enjoy for my workout routine. A brief introduction of the products I use are Cellucor's C4 pre-workout, ON's Amino Acids, “ANIMAL” Vitamin Pack, Dymatize Nutrition's Protein shake and Now Sports Carbo Gain. As you have noticed I do not have one specific brand that I use over and over again. That is because of my personal body type and motives, each person is going to feel differently from each product, so there is no “right” product supplements too use. These are just the ones I have found to be most beneficial.

Let's start with Cellucor's C4 Pre-Workout watermelon flavored, this is a powerhouse of vitamins and minerals needed to get a body going for a maximum impact workout. It is used about an hour before the gym, as if pre-workout did not specify enough, the main ingredients used are what is called the explosive energy blend. A mixture of Caffeine Anhydrous, velvet bean seed extract and tetramethyluric acid. This blend gives you a sheer boost of energy for the gym, so you can push hard faster and longer. But be careful with the dosage, start out small and work your way up.

Next, my go to supplement, ON's Amino Acid. Amino acid is very useful for muscle recovery and building. The best part of amino acids is that you can drink them at any time you need a little pick me up. In the morning, afternoon or night, before, during and after the gym. It is not recommend going past 3-4 servings in any given day. A body needs to have multiple sources of amino acids

Next would be ANIMAL Vitamin pack. This pack is a mixture of various vitamins for performance, antioxidant, digestive enzymes and even more amino acids! There is so many vitamins in this pack that I could spend hours just listing them. ANIMAL vitamin pack is what I use to finish off a work out to replenish my body. But you can also eat them before or during a workout to give you that much needed push.

The last two supplement I am going to discuss is Dymatize Nutrition's Protein shake and Now Sports Cardo Gain. These products are best used at the same time. The protein shake is filled with 21 grams of protein, 130 calories, 4 grams of basic vitamins and only 4 grams of sugar. While the Carbo Gainer is 63 grams of carbohydrates and 2 grams of sugar. With this combination it creates a power house for muscle repair and growth. Once again these types of supplements are not really needed for beginners and definitely not for those looking to lose weight. These are for the mass gainers mainly.

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6 Health Benefits of Using Maca Extract

Maca is a root in the holy family and popular as a food ingredient and a supplement. It is most commonly grown in regions of Peru and able to provide plenty of health benefits. Here are six of the best reasons to introduce the Maca extract to the health regimen:

Improve Energy

Maca can give a reliable boost to the energy levels within a short period of first taking. It is reported to provide a natural aid to increase stamina which is useful for athletes wishing to reach peak performance. A small amount is all that is needed for those that are tired and need a boost of energy.

General well-being

Maca is rich in a variety of vitamins and minerals, which benefits the all-round health in several different ways. It is iron-rich which is beneficial for restoring red blood cells to help with cardiovascular disease and anemia. It can promote stronger teeth and bones to avoid issues with osteoporosis. The ability to heal from wounds is that much more efficient. Plus, taking this supplement in combination with a regular workout can help to improve muscle strength and mass.


This natural ingredient is great for a variety of skin complaints such as blemishes and acne. Other benefits include the ability to decrease the skin's sensitivity and in cold or hot weather it helps the skin cope with the extreme temperatures.


Maca is said to be effective at treating mild cases of mood swings, depression, stress, or anxiety. Although this remedy is not able to provide 100% positive results to users, it can help to improve mental focus and energy for many.

Sexual function

This supplement is great for increasing sexual function for both sexes because it helps to increase endurance and boosts the libido. Plus, it can also help increase fertility and balance the body's hormones.

Women's health

Maca is reported to be effective for women's health in relation to the menopause and menstrual issues. It is helpful for depression, mood swings, anxiety, hot flashes, body pain, and cramp.

What are the side effects of Maca?

The reported side effects of Maca are essentially non-existent, but similar to most supplements it must be taken in accordance with the stated dosage. A typical dosage is in the region of–1 teaspoon per day. Plus, it benefits to rotate the usage and take several days off a week. Also, certain people should avoid using Maca including those that are lactating or pregnant.

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Do Supplements Play a Critical Role in the Development of Muscles?

Supplements do not play a critical role in your fitness goals. Most of the daily calorie limits should be reached with whole foods. Protein supplements are excellent sources of clean whey / casein / egg / soy. However you should not rely on supplements to fill your calorie needs.

Protein is the most essential post workout for recovery, but food sources can be easily substituted for protein powders. Pre-workout supplements are mostly caffeine-based, causing a stimulated effect on the body which increases energy through high doses of caffeine. These can be dangerous for your adrenal glands and are not needed.

While BCAAS, fish oils / multivitamins are great additions to one's nutritional regiment, but are not also not needed. Fitness media is making bank on the booming fitness trend, so they are capitalizing by advertising supplements with bogus claims. Usually all muscle growth comes from a strict diet and fitness routine. Today I will provide a workout that will work out a variety of muscle groups. During this exercise pace yourself to the finish and make sure to eat a good meal before trying any of these exercises:

This workout is a good way to start out the week:

Warm up:

15-20 push ups

1 minute ab plank

Light 5 minute cardio – either jumping roping or a light jog

Make sure to stretch with a variety of stretches that will focus on legs as this exercise will incorporating hamstring, quads, and glutes

Main workout: take a 2 minute break in between each exercise

5 * 5 squats; make sure to do one warm up set before starting the main exercise

3 * 12 dead lifts, using a moderate weight

(Repeat the bottom portion twice) – take your time as this will be a challenging workout

20 box jumps

1 minute wall sit

20-25 body squats using body weight

3 * 10 lunges

20 burpees – try to jump over the bar you are using while doing each burpee

4 minutes of jump rope- this will work on cardio and calf muscles.

Cool down – Make sure to get another stretch in before calling it a day as this will decrease soreness the next day. I usually end the day with a light walk on the treadmill or getting on the stair stepper. Do not walk away from the workout without cooling down as the body will feel sore and strained the next day. People who warm up and cool down after workouts will have increased flexibility in muscles.

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Dairy Free Protein Powder

Consuming a healthy amount of protein as part of a balanced diet of complex carbs and healthy fats will aid you in proper muscle growth and function. Protein powders can help supplement a healthy diet that may need more protein as obtaining this nutrient can be difficult from food. Some of the most popular protein supplements are dairy-based, such as whey and casein proteins.

However, dairy-based protein products may not be the best options for those with specialized diets, such as vegans or paleo dieters, or for those with the inability to consume dairy nutrients such as lactose-intolerance. Fortunately there are many types of dairy free protein powders.


Egg based protein is a nutrient rich source of high-quality protein and contains little to no carbs and fats. When this egg white is broken down into amino acids, it releases amino acids leucine and arginine. Leucine is crucial in starting protein synthesis and directly builds muscle. Arginine helps dilate blood vessels, which allow for more muscle building nutrients and oxygen to quickly get access to your muscles.

Egg white powder's rate of digestion is between fast-digesting whey and slow-digesting casein, which makes it beneficial to drink after a workout, through the day, or before you sleep. And because of its digestibility speed it is perfect for boosting protein synthesis and slowing down muscle protein breakdown. A negative to look out for are allergies for people intolerable of egg whites or its' nutrients.


Another great dairy free protein powder is rice and pea protein. Although different proteins, they are often combined to form a complete protein, which contains all the amino acids that are found in whey or casein protein. Rice and pea proteins are dairy free, gluten free, and hypoallergenic.

Due to their hypoallergenic characteristics, rice and pea proteins and easy on the stomach and provide little to no digestibility problems. However, some users have complained of this protein source's taste, especially if you have consistently drank whey protein and are now switching over to rice and pea protein, the taste will give you a strange flavor at first. But after a few uses, your taste buds will get used to the flavor.


This is one of the best plant-based protein sources on the market. Hemp proteins are gluten-free and with a fast digestion rate. It's also rich in omega-3 and omega-6 fatty acids. These fats reportedly help with the balancing of hormone levels in both men and women. Hemp protein is also high in fiber content, which aid in the metabolizing of food. This protein is high in branch-chain amino acids which have positive effects on strength and fat loss.

Hemp powder is not a complete protein and should be combined with another protein source to obtain all essential amino acids. People with immune system diseases should be aware that hemp based proteins can cause reactions to a sensitive immune system.


Beef based powders are complete dairy-free protein sources. Beef protein also contains creatine, b-vitamins, and branch-chain amino acids, all nutrients that aid in muscular size.

There are many Beef protein powders on the market and many that do not taste very good. However, Beef proteins made from beef gelatin are flavorless. Some companies may even add flavor in after protein processing.


Soy powders are plant-based and complete forms of protein. They are the most commonly bought dairy free protein powders after whey and casein. Soy protein contains much of the same muscle-building amino acids as whey and one study showed that soy protein, when combined with resistance training, had similar gains in muscle as whey protein. Soy also contains more glutamine and arginine than whey, amino acids which aid in muscle recovery and immunity health.

Soy protein contains isoflavones, nutrients that contain plant estrogens, which is an antioxidant that fights cancer in both men and women. Isoflavones do not have any negative effects to testosterone or estrogen hormone levels and also do not negatively affect any muscle gain or fat loss.

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5 Tips to Use Fat Burners for Weight Loss

Fat burners are stimulant-type supplements which help to increase the ability to burn calories provided they are combined with a healthy, well-balanced diet. The use of fat burners should only form part of a weight loss program and not be seen as magic pills. Here are five tips to help use the fat burners to full effect:

Be prepared

Fat burners used correctly can make the weight loss journey that much easier. To get the most benefit from these products a high intensity cardio and strength training programs should be created, while it is also necessary to stick to proper nutrition to get the most benefit. Plus, the fat burners can take on several roles such as boosting the energy levels or curbing the appetite.

Use the right product

There are several types of fat burners on the market and the preferred choice will relate to the intended goal. These products are generally split into two categories: stimulant-free or stimulant-based.

The stimulant-free range is more practical for those with sensitivity issues in relation to active ingredients like yohimbine, tyramine, or caffeine. The more favorable ingredients used in this range include cynara scolymus extract, green tea extract, or acetyl-L-carnitine which are helpful for suppressing the appetite.

The stimulant-based products have the active ingredients like yohimbe, tyramine, synephrine, and caffeine, which can provide multiple benefits, such as increasing fat release, suppressing the appetite, and increasing energy.

Get the timing right

The fat burner products should be taken at the right time to increase the potential benefit. A preferred time to take the tablets is 30 minutes prior to eating breakfast or midday lunch. This should ensure the appetite-suppressing properties are used to full effect. Plus, this will also help to increase the metabolic rate and leave you feeling full.

Stay hydrated

The fat burner's ability to increase the metabolism means the body is likely to sweat more and also the need to use the toilet is increased. To avoid issues with slow metabolism or dehydration, it is essential to get the proper fluid intake which is in the region of 3 to 4 liters of water on a daily basis. Ideally, a glass of water should be taken with each fat burner dosage. Also, the environment can influence the fluid intake, so drink more in hot weather or during long workouts.

Change the program

Over time the active ingredients in the stimulant-based supplements start to lose its effectiveness. Plus, the body can build up an unwanted level of cortisol which can have a negative impact on the muscles and increase fat storage. For this reason, it benefits to take a two-week break every three or four weeks. However, for the duration of the break, it is possible to use the stimulant-free products.

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Vitamins and Supplements – What Is Carnitine And What Does It Do to Benefit Your Health?

One supplement that often goes unmentioned in many fitness circles, one you may want to start paying a little more attention to, is carnitine.

What is carnitine and what does it do? Let's give you the key facts you need to know …

1. What Is Carnitine. First let's talk about what this substance is. Carnitine itself is a natural compound similar to an amino acid. However, it is not a pure amino acid itself. Rather, it is a substance biosynthesized from the amino acids lysine and methionine.

It's found most commonly in red meat and dairy products. However, your body can produce some naturally to a degree. Often however, you will not produce enough naturally to reap the benefits carnitine can provide.

2. The Benefits Of Using Carnitine. So what are the effects of this supplement? One of the primary roles of carnitine is to help with the transport of fatty acids into the cells for use as energy. Those who are short in carnitine, therefore, may have a harder time losing weight and may also notice their day-to-day energy level is a lot lower as well.

Furthermore, by increasing the levels of carnitine in your body, you may be able to better ward off abdominal body fat. Especially as fat in the abdominal area tend to take low-density lipoproteins out of your system, so then they're not available to help prevent atherosclerosis and fatty liver disease. Preventing these health issues is essential since central body fat is the most harmful type of body fat.

Carnitine can also help to boost your activity performance as well. Those who are using it regularly will typically find that they can exercise longer at high-intensity exercise levels without suffering unwanted fatigue.

Finally, carnitine may also help to prevent Type 2 diabetes thanks to the fact it increases your overall level of fat metabolism. Less fat, especially around your abdominal area, helps you combat the metabolic syndrome, which is one of the key factors contributing to the development of Type 2 diabetes.

Using carnitine on a long-term basis can also help to improve your overall insulin health, making your body more responsive to this hormone. For maximum protection, it's best to take the supplement with omega-3 fatty acids as well.

So there you have the facts. If you choose to use a fat burning product, you'll likely find carnitine added to the mix. However, you can also just as easily use it on your own – at a more reasonable cost.

For those who want to see optimal fat burning results, it may just be the supplement to help you get the job done.

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10 Absolutely Interesting Facts About Creatine You Didn’t Know About Until Now!

You have probably heard about creatine. Creatine is like the 'magic portion' for bodybuilding, and exercises and especially endurance exercises. Creatine is a nitrogenous organic acid that helps supply energy to all cells of the body, especially the muscle cells. Creatine is not a steroid. Infact, creatine is naturally found in vertebrates in the liver, kidneys and pancreas, though not in high amounts. So, you probably know creatine is okay and it has been proven to be good for your health. It is known to improve brain performance and improve long term and short term memory for vegetarians. But do you know of the following fun facts about creatine?

1. Creatine does indeed make you look – and feel – stronger!

People will take creatine for various reasons, and that is perfectly fine. Maybe you want to look stronger, maybe you want to 'feel' stronger. Taking creatine actually makes you look stronger. It does this by drawing extra water into your muscles. The catch is that the extra water will eventually be used up by the body so to maintain this, take 2 -5 grams of creatine per day. Remember to take lots of water.

The bonus is that you will also 'feel' stronger, since creatine creates extra energy for the body. Give this energy an outlet through regular exercises and I promise you will not regret it. Working out also helps to avoid the puffy look the body may take because of the extra water that accumulates in the muscles without doing some exercises.

2. Too much of anything is dangerous and unnecessary – and this also applies to creatine!

So, one might think, if creatine is this good for me, maybe I should take more of it. Bad idea. Not only is taking too much of creatine dangerous for your good health like the function of your kidney, liver and the heart, it has not been proven to cause any 'extra' health benefits or aesthetic benefits (for your body). It is therefore safer, and saner to stick to the recommended dosage.

3. Creatine is good for your kids too.

Jose Antonio PhD wonders “What astounds me is that parents would rather give kids a sugar-filled soft drink than creatine.” Creatine is very safe and definitely healthier than a soft drink.

He goes on to add that “Creatine has been shown to have beneficial effects in children with traumatic brain injury, kids being treated for cancer, [and] kids with muscular dystrophy as well as teenage athletes.” “So why not give it to healthy kids who are training for a competitive sport or activity? ”

Creatine is perfectly safe for children. Infact, a small percentage of children is born with a defect of creatine metabolism which if not treated can cause mental retardation as well as autistic disorders and some of these children have been cured successfully with creatine monohydrate. Creatine has countless solutions for several medical conditions.

4. Creatine is used by pediatric cancer patients.

Creatine has been used by pediatric cancer patients undergoing chemotherapy. Corticosteroids taken by pediatric cancer patients to alleviate the side effects of chemotherapy are known to cause rapid gains in body fat. Creatine helps to greatly decrease this body fat.

5. The idea of ​​taking creatine with some grape juice actually works.

It is true that taking creatine with sugar such as grape juice helps.

This is actually a sound and neat trick – for creatine uptake to be enhanced, insulin intake should be encouraged. Think of insulin as a kind of pump pushing the creatine faster into the muscles. Although the main word here is insulin, more basically juice will do the trick, such as grape juice. Just take 100 grams for every 5 grams of creatine and you're good to go.

A new study has observed that taking protein along with creatine in this fashion has much the same results. The study recommended taking 50 grams of protein for every 5 gram of creatine.

6. Liquid creatine is actually not the most effective form of creatine.

Liquid creatine has its fair share of advocates who claim that it is more quickly consumed by the body compared to other forms of creatine such as solid creatine. This may be true but in relation to the quality of the creatine, solid creatine comes up best. For instance, creatine in powder form is extremely stable.

The thing about creatine is that when it is exposed to an acidic environment or moisture for a long time, it breaks down to more useless creatinine and the citric and phosphorus acids found in liquid creatine do just that.

Experts so advise that if you are going to make a portion of creatine shake, make sure you drink it by the end of the day.

7. Creatine from food is great and noble – but it is not enough.

Foods such as beef, cod, salmon and herring contain great amounts of creatine. They are credible sources of creatine.

Deriving creatine from food might be safe and an organic way free from what some would call 'toxins' of manufactured creatine products. However, it is not enough. It is estimated that the average person will get about 1 gram of his creatine from his diet. This is hugely attributed to the fact that the cooking process destroys much of the creatine found in foods.

8. There's no better choice that powder- Powder wins always!

As any industry grows, advances are made to the product with relation to aesthetics. Creatine industry is no exemption. Nowadays, there is effervescent as well as liquid creatine. There is even chewable creatine! All these advances are commendable but none of them triumphs the good old creatine powder. So, whether you decide to buy these newer forms for the hype or to be hip, bear in mind that no form has been found to be more effective than that plain old creatine monohydrate powder. Countless studies also show that it is also easily assimilated by the body. Not to discourage these products or anything but seriously, creatine powder wins always!

9. Consider the quality of your creatine.

Just like any product, there are variances in quality. For example, Chinese creatine is a lower quality product, with more contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW (Creapure), are cleaner, purer products. Consult with a professional and zoom in on the good quality creatine to reap the best benefits your money can buy.

10. Yes! – Creatine has different results for different people.

Most people will turn to creatine after seeing the dramatic change in another person – if he / she can do it, I can do it. Well, not exactly. Some people have high levels of creatine in their body naturally. For example, meat and fish eaters are likely to give a lower change by creatine as compared to vegetarians who have lower levels of creatine from their diets.

Muscle make-up is also a major factor. Fast – twitch fibers are responsible for sprinting and jumping whereas slow – twitch fibers are responsible for endurance exercises. Most people will have 50% fast – twitch fibers and 50% slow- twitch fibers and they will respond well to creatine. However, those people with 70% fast – twitch fibers and 30% slow- twitch fibers will see greater results. This is according to Peter Adhihetty, assistant professor in the Department of Applied Physiology and Kinesiology at the University of Florida in Gainesville.

Therefore, do not lose hope if you do not see the exact result your friend got – there's a lot more going on for the changes to appear than sticking to the dosage.

Well, there you have it! I hope that now you know a bit more about creatine. Thank you for reading through.

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Supplements for Dysmenorrhea: Are They Worth It?

Dysmenorrhea, or the medical term for menstrual cramps, is the painful sensation felt many women every time they will have their monthly period. This condition usually occurs in the lower abdomen, and most of time, insinuates other malign symptoms such as vomiting and nausea.

According to the report given by the American College of Obstetrics and Gynecologists, more than half of the women in the world sufferers from this condition. Although there are several researchers and clinical attempts to cure dysmenorrhea, there is still no available medication that can eliminate it.

Medical surgeries are seldom being perform to treat dysmenorrhea. This is only done when there is enough medical findings to prove that a woman sufferers from the secondary type of menstrual cramps ( secondary dysmenorrhea happens when the menstrual cramp is caused by a disorder in the reproductive system of a woman ). Primary dysmenorrhea, on the other hand, is the regular kind of menstrual cramp, in which the severity of pain can be mild and severe.

One of the reasons why dysmenorrhea is hard to cure is because of its natural occurrence. During the menstrual period of a woman, muscle contraction in the uterus is very active. Because of this, the blood vessels that carry the oxygen in the muscles that forms the uterus are suppressed. This suffocation causes the sharp, pro-long pain that usually last two to three days.

Pain relievers are the usual option of women whenever dysmenorrhea kicks in. This treatment is widely accepted and availed because it gives temporary relief. But pain relievers, among any pharmaceutical drugs, have side effects. Depending on the pain-killer, the side effects may vary from dizziness to the loss of sexual desire.

So what are the remaining options?

Health supplements and vitamins are somehow the ignored alternative for treating dysmenorrhea. Since the general notification of their use are only for health sustenance and stability, they are often disregarded as a possible treatment. Unknowingly, taking health supplements regularly can reduce the severity of dysmenorrhea, and can even result to a healthier menstruation.

But are they worth it?

Some supplements like ginger and fish oil have direct effects in decreasing the effects of dysmenorrhea – not only the pain but its other symptoms as well. For example, the regular intake of fish oil can gradually lower the pain that can be felt in a menstrual cramp. It can also relax the body, remove the stress, and can reduce the occurrence of stomach related disorders such as vomiting.

Aside from these, taking supplements and vitamins have other holistic effects. Not only they strengthen the resistance of the body from stresses and illness, they also improve the concentration and emotional stability.

And the best part of it, supplements – because they do not have the therapeutic claims – have no known side effects. Most supplements that are being marketed today are made from all-natural products.

Up to now, the cure for dysmenorrhea has not been discovered yet. Who knows, in the next years, a breakthrough will be available. But for the meantime, try to have a healthy body and reproductive system by taking supplements. You can also refer to your doctor to what supplement best works for you.

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Nutrients For Improving Cardiovascular Health

The cardiovascular system is a unit that comprises of heart, blood vessels and blood. Thus, cardiovascular health refers to a healthy function of this unit, which can be singularly enabled by a fruitful coordination of all of its three constituents.

It is true that there exist several natural techniques, which are recommended for maintaining a healthy cardiovascular system. Some of those are following a healthy diet, pursuing moderate exercises, controlling tobacco use and reducing psychological stress.

However, following health regimes alone are not adequate for improving cardiovascular health. There is no assurance as to which diet is exactly “healthy” or how much exercise is “moderate”. Further, many individuals may have a hard time quitting tobacco, and stress is almost impossible to forgo.

Due to these uncertainties and inhibitions, nutrients are the best means for improving cardiovascular health. They are both effective and reliable.

Grape Seed Extract and resveratrol are the two most supportive nutrients for cardiovascular health.


The ground seed extracts of red wine grapes are referred to as Grape Seed Extracts. These extracts are known to work miracles for cardiovascular health. Grape Seed Extracts influence the cardiovascular system by

  • enriching blood circulation
  • lowering cholesterol
  • preventing plaque formation

Grape Seed Extracts improve cardiovascular health by helping arteries relax in order to enable an easy blood flow. They also help treaties by preventing the accumulation of plaque on artery walls.

Plaque is an unwanted mass of substance, which compounds of cholesterol, fats, cellular wastes, etc. Accumulation of this vestigial substance in arteries causes atherosclerosis.

Another boon of Grape Seed Extracts is that they prevent capillary damage. They help in the production of nitric oxide, which is the chemical required for smooth blood circulation and normal blood pressure.


The anti-oxidant found in grape skin and red grape juice is known as resveratrol. This anti-oxidant is known to have excellent effects on heart health. It:

  • prevails oxidation of cholesterol
  • prevents local coagulation
  • acts as a free radical scavenger
  • helps in nitric oxide production.

Being an anti-oxidant, resveratrol prevails the oxidation of LDL Cholesterol. This is favorable for cardiovascular health as it inhibits the accumulation of inflammatory cells, which promote plaque formation.

Resveratrol also prevails the cohesion of blood platelets. This is how it averts formation of local coagulation, which is a leading cause of heart attack.

Resveratrol's property as an anti-oxidant also comes into action when it protects the arteries from free radicals. It inhibits oxidation of free radicals in order to prevent the damage of inner layer of arteries.

This nutrient also helps in the production of nitric oxide. As mentioned above, nitric oxide is a vital chemical for cardiovascular health. It helps blood vessels maintain their dilated state, which is crucial for smooth circulation of blood.

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