Tag Archive | "GI"

Protein Powder For Women – 3 Types of Protein For Women


For ladies looking to gain weight and muscle finding the right protein powder for women is an important step to ensure that you are getting the right balance and nutritional requirements in your diet, and the intake enough protein to gain weight and build lean muscle.

It’s funny how times change. Years ago many women avoid the idea of ​​using a protein powder, but today they are considered an important part of many exercise regimes and programs.

supplements companies have cottoned on and started making protein powders specifically designed for women. Now, in many cases, women can take a powder “normal” protein as the protein itself is a food, so there is no discrimination between men and women. Most major protein powders these days carry different serving suggestions for men and women anyway, since consumption and desired protein requirements are different.

However, protein powders are made for women contain additional ingredients such as iron, vitamin B6 and folic acid -. nutrients that many women tend to fall short of, and amounts less sugar and less carbohydrates

There are three main types of protein powder for women, to help you choose the one which is right for you. As a recommendation, I would try to opt for a protein powder that is derived from a protein isolate instead of focus . There is not a huge difference between the two, but the isolate tends to be a more pure form of the protein and is therefore less likely to have additive and more likely to give you better for your money.

Whey Protein

This is the classic protein used by men and women. It is very hard to help your muscles repair themselves, making it a first choice as a post-workout protein shake.

It is easily digested and form the highest quality protein on the market, as well as giving an extra dose of calcium which is a bonus. However, since it is derived from milk, it may not be suitable for vegetarians, and it contains some lactose, not much, but it’s there.

Soy Protein

This is a great protein and popular among vegetarians and lactose intolerance. It is a protein low GI and fat which means it is important for use to lose excess body fat and get toned. They also contain a lot of iron, many women are far from.

Since soy is a plant protein, it is still considered an “incomplete” protein to animal protein like whey. It’s close enough, but along with many recent studies on the sometimes negative effects of a soy-rich diet can put some women off.

Egg Protein

egg proteins are balanced protein that is a good source of amino acids. They are also a good choice for women who are lactose intolerant.



Source by John Wheeler

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Protein Supplements – Do You Need Them?


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If you are interested to put on some muscle or muscle support you lose weight, then you may be considering adding protein to your diet. There are many options when it comes to protein supplements. You can choose from powders, bars and tablets, in just about any flavor you can think of, but the needed protein supplementation

Protein – Of primary importance

First, look at the role of protein in the body. Protein represents 20% of our total body weight. It transports nutrients, repair tissues and is necessary for good growth. Proteins are composed of amino acids which are the building blocks of the body. There are 20 amino acids, 12 which are not essential, which means that we can produce ourselves in the body, and 8, which are essential, which means that we must get them from our diet. Amino acids can be used in two ways, either for building new proteins in the body or for energy. The body is constantly breaking down and repair themselves so it is important that the supply of adequate protein supply to meet the needs of the organization.

How much protein do you need?

The amount of protein you need depends on how active you are. Someone who has a fairly sedentary lifestyle would require less than an athlete. Your weight is also important to work out how much protein you need. The RDA for a person who does not workout is 0.75 g per kg of body weight. Whereas an athlete on a weight gain program may require up to 1.8 -. 2.0 g per kg of body weight

A person who is not training, but a balanced diet with good sources of quality protein is most likely meet their protein needs.

Are you need extra protein?

If you exercise regularly then adding a little extra protein may be of benefit. This additional protein could be provided by eating more protein or by including a protein shake or protein bar. But do not be obsessed with the idea that you should be taking huge amounts of protein. This idea is largely fitness magazines that are sponsored by products that take half the pages of magazines they are featured. However, a high protein diet is not enough to provide an increased size or strength.

“Once optimal intake was achieved additional protein is not converted into muscle”

Citron et al in 1992

Benefits for protein supplementation

complement proteins :.

– can help you meet your daily protein requirements

-it is easily absorbed

-can help prevent muscle breakdown

It can also be useful if you are unable to have a good meal. Another benefit of protein supplementation is also an aid to weight loss. You’re probably familiar with weight loss shakes. They are basically a protein shake, why they are marketed as an aid to weight loss is because protein helps you feel full faster. When you feel satisfied, you’re less likely to overeat. This is not the shaking that is causing you to lose weight, but the fact that you also replace a meal or two with it and cutting overall calories.

supplements the most common protein in the market

Whey

whey powder supplement is probably the most widely used and recommended protein. The reason why it is so popular is because it has a higher biological value (BV) and the whole of the feed is composed of 50% of essential amino acids. It is also easy to digest and believed to stimulate muscle growth.

casein

casein is released much more slowly than whey. It is recommended that you take whey protein after a workout to quickly provide the body with protein and casein right before bedtime for slow release of the protein if the night. I think casein provides little benefit.

Egg Protein

eggs have a rating of 100 BV are the gold standard of the protein which all other protein sources are noted. Eggs are also the only protein supplement is a whole food. It should be noted that raw egg whites can block biotin (vitamin B6) absorption. Biotin deficiency can lead to hair loss.

pea protein

pea protein isolate is a source of plant-based proteins. This is a beneficial source of amino acids and easily digested. Generally favored by vegetarians and vegans, but can also be beneficial for meat eaters.

Amino Acids

Amino acids may be supplemented to prevent muscle breakdown during exercise and can also be used as fuel by the muscles when carbs are exhausted. If you use another protein supplement then taking amino acids and is not really necessary.

What is the best time to take a protein supplement?

If you think that the common belief about building muscle and taking protein supplements, then it would be 3-4 times a day. After your workout, between meals and before bed. But this is exaggerated.

I have tried lots of different protein powders and I think the most advantageous time to take it right after a workout. This is the only time you want to quickly raise your blood sugar in the blood and you will get a response to high insulin which will rapidly absorb the protein in the bloodstream of shaking you just drank. Whole foods are broken down too slowly and miss the window of opportunity. The rest of the time you want to be eating whole foods to keep your blood sugar stable.

A good tip for a cheap protein shake

I do not use protein powders. In fact, I just use low-fat chocolate milk. Before dismissing this let me explain the reasoning.

milk provides the necessary protein, and sugar will cause a rise in sugar levels in the blood. The reason I use low-fat or fat-free milk because the fat in whole milk would slow down digestion. Now normally I do not drink milk, eat sugar or go near any low fat, but right after a workout it works perfectly.

Final Thoughts on proteins

In my opinion, you are better sources of whole foods exhaust before seeking to add shakes or protein bars. If you choose to use a protein supplement I think that whey protein is the best. Do not get caught up in all the marketing ploys some whey powders use, just to find a good quality base and use after a workout and perhaps as a meal replacement when unable get real food. Otherwise stick to protein whole food sources of good quality like organic chicken, turkey, beef, fresh fish and organic free range eggs. It is important to remember that, in addition to taking enough protein, you should also be eating a variety or fresh fruits, vegetables and low GI sources of carbohydrates for a balanced diet.



Source by David Gowing

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Protein Digestion Benefits From Enzymes And Probiotics


I became familiar with the importance of digestive enzymes and probiotics in a roundabout way

I had studied that protein powders have been the best in terms of overall nutritional content -. Which also led me to learning it can be difficult to digest and absorb whey protein.

The reason for digestive problems comes from the lactose in milk and whey, which many people have sensitivities of the stomach, if not actual intolerance.

So I not only decided to buy an all-natural, hormone-free whey protein powder mix and micellar casein, it also included a special blend of digestive enzymes. This was particularly important, because it was these enzymes that would increase my ability to digest and use the whey protein.

Yes, I was one of the people who often got gas and bloating from lactose.

My new protein powder was easier to digest compared to others I tried. And it got even better when I started taking a digestive enzyme supplement that was made from a mixture of 16 different enzymes.

But I still was not taking probiotics or eating probiotic foods.

Improved lactose intolerance

I kept trying to learn about lactose intolerance, and ways to improve and digestion of proteins. It was particularly important to be, because in the course of my weight training and fitness workouts, I also drinking or cooking with protein powder once or twice daily.

And that was when I learned how probiotics line with enzymes and digestion

Lactose intolerance is also known as lactase deficiency -. Lactase is an enzyme used to digest lactose. And this enzyme is found in lactic acid bacteria as probiotics. In addition, lactase is produced during the fermentation process and culture when taking probiotic foods like kefir and yogurt.

Probiotics Protein Shakes and Smoothies

I now take probiotics and GI health supplement with my digestive enzymes

It’s not that I am big on taking supplements. I’m actually not. I take omega-3 DHA, due to the importance of the health of the natural anti-inflammatory, and I take a whole food vitamin that is probably not even necessary with the nutritional health diet I eat.

And for these, I added two digestive health supplements that I know how my stomach feels even with all the protein I eat very well for me.

But there are also two probiotic foods that fit very well with what I eat, and it is Greek yogurt and kefir. These are great additions to my protein shakes and smoothies, and be able to directly add probiotics and the enzyme lactase at the time I am drinking the protein.

Of the two, I would say that is the best probiotic kefir. I say this because of the number of active bacteria cultures that kefir compared to Greek yogurt, but notes that the Greek yogurt is a great source of protein to over 20 grams per cup.

Just be certain that for both of these brands you get unsweetened plain. By doing this, you’ll be better able to limit carbohydrates and sugar in them.

Kefir is truly amazing to add the liquid to your protein shakes probiotics. By itself, it has a hot and sour taste, but when you add the flavor of your protein powder, you end up getting a very thick and creamy shake that tastes really good. And get a good taste is even easier when you make a smoothie that you have added fruit.

What is so special about kefir is that in addition to lactase and digestive bacteria such as acidophilus and bulgaricus, it can contain up to 13 different strains of bacteria. And with that, kefir can actually colonize the bacteria in your intestinal system -. Which means that it can be part of your system and ideally continue to thrive and provide its protein nutrients and digestive benefits



Source by Barry Lutz

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Protein, Carbohydrates, And Fat – What Are They And Why Do We Need Them?


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If you are interested in your diet, whether for weight loss or just eat healthy, you will need to know a few things about the three main food groups – proteins, carbohydrates and lipids. In this article I will tell you what each one is, why you need it, and what foods they can be found.

Protein

protein is a part of every living cell in your body, including the skin, muscles, tendons, ligaments, hair, and core teeth and bones. It also plays a role in many other functions such as hormones (such as insulin), antibodies that fight infection and red blood cells that carry oxygen in the body. One thing is not often used for the production of energy is. Although it can be very easily what happens in cases of extremely intense physical effort or famine, where not enough carbohydrates are available.

It consists of so-called essential amino acids and non-essential amino acids. Non-essential amino acids can be made in the body and 12 years ago, but the essential amino acids can not, and all eight of them must come from the food we eat.

Protein sources include meat, eggs, fish, cheese and milk, but also nuts, beans, soybeans, oats, lentils and peanut butter. Obviously, there is no reason vegetarian should not be enough without resorting to supplements.

What is good enough?

Well, it depends on your weight and activity level. Someone needs protein that has no physical labor and not exercising can be calculated by multiplying their body weight in kg 0.8.

So for a 60 kg individual (£ 132) This 48 g.

If you train regularly However, this could be increased from the figure of 0.8 to anything up to 2g per kilo for a serious athlete or bodybuilder.

Protein provides 4 calories of energy per gram and should represent approximately 15% of your daily caloric intake. A scheme in which protein intake is still too low, as is possible with a bad vegetarian diet can affect the benefits I just mentioned. But before you rush to supply protein shakes be aware that too has its side effects. If you regularly have 30% more than you actually need, you can do yourself more harm than good in some cases, cause liver and kidney problems, including kidney stones, which is just one reason why some high protein, low carbohydrate diets should be avoided.

Carbohydrates

Carbohydrates have four calories per gram and should be about 55% of your diet. They have many uses in the body. The principal is an energy source called glucose, which is stored in the body as glycogen. Glucose, you may have seen as an ingredient in some energy drinks, is known as a simple carbohydrate that you might better recognize as sugar. This is taken into the body very quickly and will not satisfy your hunger for long, which is why it should ideally be avoided if you are trying to lose weight. It also has a rapid effect on energy levels providing quick high mental and physical which is soon followed by a crash.

On the other hand the other form of complex carbohydrates take longer to digest and provide a slower, more stable release of energy and keep you longer hunger.

Examples of complex carbohydrates are rice, pasta, potatoes, beans and oats.

The speed at which each carbohydrate is absorbed is known as the GI, glycemic index. Each feed can be assigned a number between 1 and 100 on this basis, with pure glucose being absorbed faster and therefore assigned a GI of 100. At the other end of the scale, the lenses have a GI of only 21 and would be much better to stop you having hunger longer and maintain a more stable energy level. High GI foods also promote fat storage and therefore weight gain, forcing glucose and fat already in circulation in the storage cells.

There is no risk associated with eating too many carbohydrates other than excess sugar can lead to the onset of diabetes. Do not getting quite enough lead to low energy levels, but not enough for long periods can cause serious health risks if taken to the extreme.

Fat

Fat has 9 calories per gram and should constitute about 30% of your diet as it did many vital purposes in the body. These include the protection of internal organs, insulation against cold, absorption and storage of certain vitamins, insulation of nerve cells, hair and skin healthy and also as a source of energy . As you can imagine, not getting enough fat can cause many health problems, but this is obviously not a problem for most people in the developed world who get too much. Accordingly, they are overweight, with high blood pressure and coronary heart disease.

There are two types of fat, although the two are a necessary part of your diet, saturated fat consumption should be closely monitored. The primary source is of animal and it is solid at room temperature. Examples including butter, lard, meat and cream. What makes it so bad is the amount of cholesterol in it too which can contribute to heart attacks and strokes.

The other type of fat, unsaturated comes mainly from plant sources and is liquid at room temperature. Examples include sunflower oil, olive oil, fish and nuts.

Given the use of fat in the body has too little, which can come with a very low calorie, low fat diet, obviously has consequences. These include not being able to absorb and store certain vitamins, hair and skin less healthy, and an effect on nerve cells.

Basically the opposite of all the benefits that I just told you about.



Source by David Hields

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