Know Them: The Protein Suppliments

Whenever you are serious and start caring about your health the first thing stuck in your mind is the required essential nutrition's and their resources and here I am informing you about these nutrition's, however the general nutrition's are vitamins, minerals such as calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium except these minerals we also require carbohydrate, fat, abundant amount of water and the most essential one protein now you got it how essential is the protein is? Now you will be thinking what the protein is and why is so essential then let me remind you;they are one of the building blocks of body tissues, and serve as a fuel source, but as a fuel source they only contains 4kcal per gram which is quite less than the energy offered by carbohydrate or lipids which contains around 9kcal. However the most important aspect and illustrating virtue of protein from a nutritional point of view is amino-acid's composition.
Basically proteins are the polymer chain of amino-acids which are linked together by peptide bond and these peptide linkage broke down in stomach in presence of hydrochloric acids to stimulate digestion process and this is essential for the synthesis of essential amino acids. And by knowing the Essen city of protein you will be planning to start intake of protein supplements then let me keep you aware of the phony ingredients flowering in the local markets with the same product name and theme. Sometimes it is not easy to integrate between the fake one and the genuine product. So I will recommend you to go for a branded one's with the genuine hologram image on the package and when it comes to online purchasing of products, it's concern of more beware of the fraud products or the fake/in-genuine ingredients in the supplements.

However in some of the consideration purchasing online products are also beneficial as it offers you the right to claim the authority for late delivery, for in-genuine product or the fake brand, for not giving the value for your money.These protein supplements are easily available in numerous colors and flavors alike strawberry, vanilla, chocolate, etc. It is usually recommended and advised to have these protein supplements immediately after working out, as it helps you out to rebuilds the muscles and regaining the lost energy.
One can easily have these protein bodybuilding supplements in the local market place. They're well available in most of the medical stores and other malls. These supplements comes under the name of various brand names; therefore it is important to go through the ingredients presents in the supplement before purchasing.

Source 

5 Whole Foods to Replace Ergogenic Aids

Supplements are a significant component of the sports nutrition industry, and many manufacturers claim their products can assist with everything from sport performance and weight loss to energy production and muscle recovery. These products are commonly referred to ergogenic aids, which are any external influences believed to enhance physical activity or performance. Nutritionally, these products include sport powders, pills, gels, bars, drinks, jellybeans or any other substance used to boost performance, and a majority of athletes have tried one or more ergogenic aid at one time or another.
While the research is unclear (or nonexistent) regarding the benefits of many of these products, whole foods can provide as much, if not more, power to performance without the added sugars, chemicals or artificial flavors.

What are Whole Foods?
Whole foods are those that are eaten in or close to their natural state. Kory DeAngelo M.S., R.D., a clinical nutrition supervisor at the Bastyr Center for Natural Health, recommends eating whole foods “in their natural form, including an abundance of fruit, vegetables, whole grains and healthy proteins, to give the body an array or vitamins, minerals, fiber and other phytonutrients.”
DeAngelo believes that nature provides the body’s essential nutrients in the whole foods package, and that supplements should not replace healthy eating. In fact, she says, many whole foods cost less and can be used as ergogenic aids. Here are some examples of healthy, whole food alternatives to nutritional supplements.
 

Coconut Water
A growing body of research suggests that coconut water, which some have dubbed “nature’s Gatorade,” is an effective rehydration beverage. One study, for example, showed that fresh young coconut water could be used as a post-exercise rehydration beverage because it doesn’t cause nausea or upset stomachs and is easier to consume in larger quantities compared to plain water and an carbohydrate-electrolyte beverage (Saat et al., 2002).

Beet Juice
Studies examining the benefits of pharmacological sodium nitrate supplementation have found that it can reduce the oxygen cost of submaximal exercise. Bailey et al. (2009) examined the effects of sodium nitrate naturally derived from beetroot juice. In this double-blind study, eight men ingested either beetroot juice or black currant cordial for six consecutive days and completed a “step” progression of moderate to severe exercise. Researchers found that beetroot juice enabled the men to perform the same amount of work with 19-percent less oxygen. When the severe cycling bout occurred, time to exhaustion was extended by approximately 90 seconds, a 16 percent improvement.
Beetroot juice also appears to have cognitive benefits, as well. One study of 40 healthy adults found that those who consumed beetroot juice performed better on cognitive tests than those who drank apple or black currant juice (Ji, 2015).
Beetroot juice is best ingested from freshly juiced beets or in whole form.

Raisins
Carbohydrates are classified as high- or low-glycemic index foods. In terms of exercise, ingesting certain carbohydrates at certain times (before, during and after) may help or hinder performance, nausea and fatigue. Raisins have been shown to be a good plant-based replacement for sport gels and jellybeans for the long-distance cycler and athlete.
One study, for example, compared the effects of eating sun-dried raisins vs. jellybeans during a 10-kilometer time trial. The results showed that raisins are just as effective as jellybeans in maintaining blood glucose levels. In fact, raisins produced the same respiratory exchange ratio, energy expenditure and fat oxidation (Rietschier, 2013).

Ginger
Ginger contains the same analgesic and pharmacological properties as a non-steroidal anti-inflammatory drug. One study tested ginger supplementation for attenuating muscle damage and delayed onset muscle soreness (DOMS). The study tested 20 non-weight-trained participants who trained high intensity elbow flexor eccentric exercise to induce muscle damage. This occurred after a five-day supplementation period of ingesting either 4 grams of ginger or a placebo. The results showed that the 4 grams of ginger may be used to accelerate the recovery of muscular strength following intense exercise. The ginger did not help muscle damage or DOMS, but accelerated the recovery of muscle strength (Matsumura et al., 2015).
Another study compared raw and heat-treated ginger supplementation for muscle pain for 11 days. Results showed that daily ginger supplementation reduced muscle pain caused from eccentric exercise. The study showed that both forms of ginger reduced pain 24 hours after eccentric exercise compared to the placebo (Black et al., 2010).

Green Tea
Caffeine is found in many sport foods, beverages, gels and weight-loss pills. While caffeine is not essential for healthy living, many people consume it as an ergonomic aid. One theory on why caffeine is used as an aid includes that caffeine spares muscle glycogen and enhances fat oxidation. Though more research is needed to prove that theory, caffeine does create a favorable intracellular ionic environment in active muscles. Caffeine does not improve maximum oxygen output directly, but can allow an athlete to train longer with resistance to fatigue and/or with a greater power output. Drinking green tea in its natural form provides the body with both caffeine and antioxidant properties. Plus, the consumer controls how much to consume with the body’s intuitive response to the beverage.

Why Eat Whole Foods?
Kory suggests eating whole foods consistently over time to optimize performance and recovery.  DeAngelo agrees. “When we consistently eat whole foods as the basis for our diet,” she says, “the nutrient density helps to decrease inflammation and can help us recover faster. When we eat a well-balanced whole-foods diet, we maintain better energy levels, which helps with endurance.”
The key is to eat clean and incorporate as much variety as possible. In part two of this series, we’ll further examine whole food research that benefits the human body for exercise pursuits.

References
Bailey et al. (2009). Dietary nitrate supplementation reduces the O₂ cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Sciences, 4, 1144-1155. 
Black et al. (2010). Ginger reduces muscle pain caused by eccentric exercise. The Journal of Pain, 11, 9, 894-903.
Ji, S. (2015). Beet juice boosts cognitive function in one dose. Green Med Info.
Matsumura et al. (2015). The effects of pre-exercise ginger supplementation on muscle damage and delayed onset muscle soreness. Phytotherapy Research, 29, 6, 887-893.
Rietschier, H.L. (2001). Sun-dried raisins are a cost-effective alternative to sports jelly beans in prolonged cycling. Journal of Strength and Conditioning, 25, 11. Retrieved 11 July 2015.
Saat, M. et al. (2002). Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. Journal of Physiological and Anthropology and Applied Human Sciences, 21, 2, 93-104.

Source

5 Must-Try Green Smoothie Recipes

“What’s the one thing I should be eating to improve my health?” As registered dietitians, this is one of the most common questions we hear. Our answer? The title of our most recent book, The Nutrition Twins Veggie Cure, says it all. Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health.
From arugula and Swiss chard to romaine and spinach, leafy vegetables are a great source of fiber, vitamins, minerals and phytonutrients that protect against heart disease, diabetes and cancer. They prevent damage from free radicals, stopping chronic inflammation and the associated diseases in their tracks, as well as cell deterioration and the age-related decline that comes with it. Plus, they help to keep skin youthful and radiant thanks to their collagen-promoting vitamin C and their vitamin A/beta-carotene content, which also aids in the inflammation battle and calms the redness surrounding a skin flare-up. And greens assist your liver in its detoxification process—so if you’ve had a couple cocktails, a few too many refined foods or been in a smoky room, these are the foods to help “undo” the damage. In fact, greens like kale and bok choy are two of the few foods that actually assist the liver in both phases of its detoxification process, so they’re superstars when it comes to ridding the body of toxins.
If salads are feeling so 2014 for you, there’s a new way to get your greens and reap all these benefits (and it’s a lot more appealing than a mound of steamed greens on the side of your plate). It’s easy, delicious and even breakfast-friendly—it’s a green smoothie. After all, many greens become undetectable when combined in a smoothie and they take just seconds to transform. And what better way to start your day than with a simple, nourishing breakfast that packs in greens? Here are some pointers for making the most of your smoothies and easy, at-home ways to get your nutrients.
Create your own green smoothie by following these green-smoothie basics. (If you simply want to try a green smoothie recipe that’s tried, true and delicious, make one of the recipes below by blending the ingredients together.)

1. Start with your greens: Typically a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest greens and is hardly detectable, but all greens, including kale, romaine and even parsley and mint are fantastic additions. Try a variety of greens and see what you like best.
2. Add some fruit: Fruits add natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. We prefer to add frozen fruits because they make the smoothie more refreshing and “dessert-like.” One half of an overripe banana is a great addition and adds sweetness—frozen berries are great, too. Frozen pineapple chunks can add a lot of sweetness with just a few pieces, but most fruits work well. The key is to keep the fruit portions in check (about half the portion or less, compared to the green) to keep the calories from getting too high.
3. Add your protein/“satiety factor”: Think Greek yogurt, nuts or nut butters, hemp seeds or a scoop of protein powder. One to 2 tablespoons of a nut or seed adds nutrients and healthy fat—but stick to just that portion (about six to eight nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for. (Note: If you skip the protein, you’ll need to eat a source of protein with your smoothie to keep you satiated and your energy levels up.) 
4. Add liquid: Add anywhere from 1/2 to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor boost.

Green Smoothie Recipes to Get You Started

Kale Recharge and Detox Smoothie

This light and refreshing smoothie packs a nutrient punch with carrots, kale and spinach. Ginger helps to soothe the stomach while also assisting in fighting inflammation, and the lime adds immune-boosting vitamin C.

Skinny Green Smoothie

Cool, sweet and refreshing, this smoothie is potassium-packed and ultra-hydrating thanks to spinach, cucumber, orange juice, lime, pineapple and coconut water. This combination helps to quickly flush bloat by keeping you hydrated.

Healthy Green Smoothie

Sweet and fruity, the peach and apple complement the spinach and vanilla soymilk, making it a great way to squeeze in those greens in the morning (or for a snack)—all for just 73 calories. Again, eat a lean source of protein with it to make it more satisfying and to round out the meal.

Avocado and Apple Green Smoothie

The good-for-you monounsaturated fat in the avocado boosts the absorption of fat-soluble vitamins beta carotene, vitamin E and antioxidants from the green tea and apple, as well as the avocado.

Detoxifying Green Tea Smoothie

Rich in water and potassium, this smoothie helps flush sodium and restore normal fluid balance. The sulforaphane, a phytochemical found in the kale and chard, helps the liver to flush out harmful toxins, while the phytonutrients in the green tea, fruits and vegetables stave off damage from invading particles.

Source

13 Foods That Trim down Your Body the Natural Way

With 2014 finally here, many #people will be on a huge health kick, looking for all the best foods that trim down your body. It’s easy to want a quick fix solution to trimming down, but if you want to know a secret, most of us make it way too hard. Trimming down the natural and healthy way is really quite simple, and more so than you think. To trim down the easy way, and actually not go hungry or suffer from poor nutrition, all we need to do is choose a larger amount of simple, healthy foods. All the foods below will naturally help you drop pounds the way your body prefers and was meant to do. Try just filling your plate with these foods that trim down your body each day, and in no #time you’ll slim down the natural and smart way, without going hungry or feel like you’re dieting. Better yet, pair as many of them together as possible for meals and snacks, and have fun coming up with new combinations!

 1. Fish

Fish is one superfood I will always be an advocate of and it’s one of the best foods that trim down your body quickly. Why? It’s high in amino acids that digest seamlessly in your #body, for immediate use to repair and increase your lean muscle mass. It’s also almost fat free, low in #calories and contains no carbs at all. Pair fish with some of the healthy foods #below for the most filling benefits and eat 4-5 servings a week. Regardless that some sources can be high in mercury, if you choose a good source, fish is a much better alternative than choosing meat for #weight loss.

2. Greens

Greens are my favorite trim food of all. Kale, spinach, arugula, romaine, collards, etc, they’re all amazing for you. They balance the mind, body and they’re so low in #calories, but fill you up quickly. Due to their intense nutrient profile, greens also signal immediate nourishment to your brain, which satisfies it sooner. When you eat foods with little nutrients, it’s easier to naturally be hungrier because your body isn’t getting the nutrients it wants and needs. Eating greens takes care of that because they’re high in vitamins, antioxidants and minerals that your #body literally craves. Eat a huge salad or bowl of steamed greens and see if you don’t agree with me!

3. Veggies

While you’re upping your greens, don’t forget about veggies too! My favorite veggies are celery, turnips, pumpkin, squash, sweet potatoes and carrots, but any veggie is game. Do be careful with white potatoes as they can spike your blood sugar just like a refined piece of bread would. Opt for purple red or sweet potatoes instead. Also, as long as you tolerate them, don’t forget about broccoli, Brussels sprouts, cauliflower, onions and cabbage either. They’re brimming with nutrition! All veggies are full of vitamins, fiber and water, which fill you up, add bulk and ensure your #body gets exactly what it needs. Cooking them makes them easier to digest than eating them raw, so don’t think they need to be raw to get all the healthy #benefits.

4. Egg Whites

Egg whites are the lowest calorie source of animal protein per ounce. For ¼ cup of egg whites, you’re only looking at 25 calories, no fat, no carbs and straight protein. Don’t fear the whole yolk as long as you keep it to one a day, but egg whites are the most figure friendly option of the two. Egg whites can be added to anything, be it a smoothie, oatmeal or cooked up with some veggies. Any way you want to use them is great. They fill you up and hold you over for a long time, with very little #calories in them. This trims you down in no time, but be sure to get a little healthy fat from other sources if you can. Eating all protein and no fat all the #time isn’t good for your metabolism long term. Short term though, #egg whites will trim you down incredibly fast.

5. Nonfat Greek Yogurt

I adore nonfat Greek yogurt. Even if I don’t eat any other animal protein source, which I try to monitor, I always eat Greek yogurt, plain and unsweetened. It is the perfect anti-stress, low sugar and high protein snack. It contains calcium, magnesium, potassium, iron, Vitamin B12, Vitamin D and a large amount of zinc as well. Yogurt is a food more #women need to be eating, but not the high sugar varieties most of us are used to. Choose plain, unsweetened Greek yogurt and pair it with a low sugar fruit like berries, or some stevia to sweeten it up without adding sugar. I use it in smoothies as well, as it makes for a delicious ice cream like shake that’s secretly healthy for you! The probiotics, protein, low sugar and fat-free qualities of Greek yogurt help you drop pounds quickly, despite that it comes from a dairy source.

6. Psyllium Husks

If you haven’t heard of psyllium husks, let me introduce you to your blood sugar, digestive tract and appetite’s #best friend. Psyllium husk is a straight plant fiber that acts in the body exactly like #chia seeds do, but it is calorie free. It’s high in soluble and insoluble fiber, swells in the digestive tract to fill you up and helps excrete wastes through the #body. Just be sure not to use too much! ⅛ tsp. added to two of your meals or snacks a day is just enough!

7. Hemp Protein

Hemp protein is by far my favorite single source of vegan protein. It’s rich in heart healthy omega 3 fatty acids, protein, magnesium, B vitamins, Vitamin E, manganese, copper, zinc and fiber. It’s also lower in fat per serving than hemp seeds, which are richer in fat. Hemp protein is simply the straight protein derived from raw hemp seeds and is an incredible source of easy to digest protein with all essential amino acids. It helps increase lean muscle and it’s very easy to digest, even though it has a lot of fiber per serving. I add hemp protein to smoothies, energy bars and even homemade puddings with Greek yogurt and stevia. Hemp protein also thickens up recipes nicely, so you can use it for baking as well. It will work like any other lean protein source to increase lean muscle mass and burn fat, but it’s more alkaline and friendly to your #body than animal sources like whey.

8. Oats

Oats are by far one of the best grains to consume, if not the best. They’re easy to digest for most #people, and if you’re scared of gluten contamination, just buy gluten-free like I do. Oats are a rich source of fiber and protein, they’re almost fat-free and they’re rich in heart healthy vitamins and minerals. Oats are unique to other grains, because they contain more protein per serving and they're just a couple grams under the almighty quinoa seed. I find oats easier to digest than quinoa, and enjoy their milder, nuttier texture. Oats are also one of the most filling foods you can eat to start your day. You can also add them to smoothies, use them to thicken omelets, muffins or even a healthy veggie meatloaf. Oats help burn fat in the body by increasing your fiber intake and protein intake. Since they stabilize your blood sugar, they also keep your insulin from storing fat in your #body and keep it even to prevent blood sugar surges.

9. Coconut

Coconut is one of my personal favorite foods for a few reasons. First, it helps stabilize your mood, enhance your mental focus and reduce stress. This relates to #weight loss for a few reasons. It helps to keep you from reaching for sugar as a quick source of fuel, and it also reduces your cortisol levels from high levels of stress. Next, coconut is high in fiber, which promotes a full feeling, and its healthy fats are burned by your liver to help increase fat burn in your #body. Just be sure to stick to all unsweetened forms of coconut. I highly recommend unsweetened coconut shreds to add to oatmeal, baking recipes or energy bars. You can also stir it in your yogurt for a filling snack. I like to use raw coconut butter in my smoothies, or as a butter replacement. I also like to eat it 1 tbsp. at a #time off the spoon when I’m hungry and need a quick energy source. #Coconut oil is the best oil to cook with since it holds its nutrients at high heat levels and will help increase fullness quicker in your meals.

10. Berries

Berries are just bursting with fat burning properties. Since they’re low in sugar, they won’t mess with your glycemic index at all. They’re also rich in antioxidants, fiber and vitamins and minerals which help release toxins from stored fat in the #body. Berries enhance your mood as well. Just adding ¼ cup to your smoothies, to your oatmeal or your yogurt is a great way to enjoy them, though the possibilities are endless!

11. Flaxseeds

Flaxseeds are full of fiber, just like #chia seeds, and have a host of omega 3 fatty acids to increase fat burning in the body, regulate your blood sugar and their fiber content helps increase satiety. They also contain phytoestrogens, which act like hormones in your #body, helping to relieve stress from low estrogen levels. They also help give you great #skin, as a bonus! Add ground flaxseeds, not whole, to your smoothies, yogurt, oatmeal or even cooked veggies. Their fiber helps promote regularity, which will help reduce stored toxins from your body and fight off excess water #weight.

12. Cucumbers

I adore cucumbers! They’re not just low in #calories, but filled with slimming potassium and Vitamin C. Cucumbers are also a great way to hydrate after a workout and they are a natural detoxifying fruit (yes, they’re a fruit). I freeze cubes of chopped organic cucumbers and use them in smoothies instead of bananas to lower the sugar content, increase the water content and give my smoothies a delicious, fresh taste. Try it for yourself and see how you like it!

13. Lemons

Lastly, let’s give lemons some love! Lemons are fat burning machines! They’re naturally slimming because they help move toxins out of the body and reduce stress due to their Vitamin C content. They also act as a natural diuretic to release stored water weight in your body. I like to drink lemon water when I have a headache or a stomachache and I always feel better within half an hour. They help alkalize your whole body and reduce acid contents in your blood, #stomach and your lymph fluids. Lemons also help to reduce pain and inflammation in the #body, and can even help with constipation. Brew a hot cup of water, add a few lemon slices and drink up. You won’t believe how good this is, any #time of the day. It will help trim you down naturally, without you having to go on some crazy Master Cleanse using lemons!
Obviously, there are many, many other slimming foods out there. Some of my other favorites include almonds, raw chocolate, herbs and spices and certain superfoods. I’d love to hear your favorite slimming foods if you have any. Being slim is not about starving! It’s about feeding your body with high quality ingredients that naturally keep you at a great #weight the right way. What’s your favorite slimming food?

Source