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What Is Whey Protein? Can It Help In Weight Loss? All You Need To Know
Weight loss is one common goal that we all strive to achieve. We try all sorts of unique diets and exercise regimes to shed those stubborn kilos. The internet, meanwhile, is filled with all kinds of dieting advice and weight loss hacks for people like us. Whey protein powder, for instance, is one nutritional supplement we have all heard of. Fitness enthusiasts often swear by this hack to add more…
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#what is whey protein#whey protein#whey protein benefits#whey protein for weight loss#whey protein health benefits#whey protein nutritional value
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talked about this elsewhere in more detail but I got into a (casual, beginner-level, baby's first) weightlifting routine at one point, it was really good for me, actually doing it was pleasurable and so were the physical effects on my body. I was not eating less, I was going out of my way to eat more, a lot more, I literally needed to eat more to get any gains, the advice I looked up and benefited from was about eating more (and getting more of things like whey protein sure, but it wasn't in an orthorexic restrictive way, it was about Eating More.) again, this all felt really, really good for me
even if I didn't know about what fatphobia and eating disorders and “health”/“diet” industry grifts have meant for people I care about, that alone would be enough that whenever I see some shit about exercising—especially for women—being about “weight (fat) loss” to be combined with restrictive eating I just feel like the fucking joker. you know nothing. I will destroy you
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hey, do you have any advice for women trying to build muscle? I'm specifically looking to build some muscle in my chest.
Ok, so I'm going to be completely honest with you and tell you that I am less than one year into seriously weight training. I am by no means an expert nor am I a health professional. With that in mind, I'll tell you what I know. :) You are free to message me as well if there's anything more you would like to know. It's impossible to cover everything in one post but I will do my best to be helpful.
There is quite frankly SO MUCH to learn about growing muscle, but it is doable. If you have a curious and open mind and love to research then those are amazing assets to have because there are always ways to refine your technique and improve diet and rest. These might seem pretty basic so maybe you already know a lot of this (I don't know your experience level so I'm gonna talk as if speaking to a total newbie) but I'll cover what I think is important.
Eat lots of protein. Shoot for 0.7-0.8g of protein per pound of lean body mass. If you are already pretty lean you can use your normal weight but if you are obese then you should try to figure out how much of your weight is fat and calculate your lean body mass from there. Protein powders such as whey protein and pea protein are very helpful and can be more affordable than other sources. Some people will say 1g of protein per pound of body weight but honestly it may be a bit overkill. Try to eat your protein not all in one sitting otherwise your body will convert a bunch of it into energy instead of muscle. Have some of your daily protein with each meal instead, you can break it into snacks as well.
Train hard, REST HARDER. If you don't rest your body will not be able to create more muscle. Get at least 8 hours nightly, more is probably better. After working out, do not exercise the same muscles you trained for a minimum of 48 hours. Use this time to exercise different muscle groups, or rest.
Technique/form >>> lifting heavy. Form is important for safety and to also ensure you are stimulating the targeted muscles instead of inadvertently using other parts of the body to get the work done. Control the eccentric (lengthening the muscle) phase of an exercise by performing it slowly for 1-3 seconds. Concentric (shortening/contracting the muscle) phases can be done explosively and quickly but you must always be in control of the weight and not use momentum to move the weight around. Rest 1-3 minutes (some people say minimum 2 minutes, you can also rest longer if needed) between sets to make both your muscles AND nervous system enough time to recover.
STOP THE WORKOUT IF YOU ARE EXPERIENCING PAIN/NAUSEA/LIGHTHEADEDNESS/FEELING FAINT/ANYTHING ELSE YOU'RE CONCERNED ABOUT. Some discomfort is okay, but as soon as you feel pain in your muscles or joints or anything else that is serious you have to stop or you may seriously harm yourself. It is important to be in contact with your primary healthcare provider and adapt your workouts to your own specific health needs.
BE PATIENT. Women can expect to gain about one pound of muscle per month through weight training. You should not weight train solely for muscle gain, but also for the health benefits in improved cardiovascular health, improved mental health, increased energy and strength, better sleeping habits, and good diet (lots of proteins and veggies).
Record the types of exercises you do, how many sets and reps you did, and how much weight you used for those sets and reps. Weight training is built upon the concept of progressive overload, which means increasing training volume (weights * sets * reps) over time, by increasing one (or more) of those variables (so upping the weight, sets, and/or reps). In order to utilize progressive overload effectively, you MUST record your progress so that you are not guessing how much you lifted the last session and end up potentially stunting your progress. When you're putting in this much time and effort you do not want to wing it and waste a workout session.
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Now, you want to build chest muscle. I personally work more on leg and arm muscles but I do work out my entire body. I'm saying this to convey that I am not the most experienced. However, this is what I know.
You should try to get around 10 sets of chest exercises weekly to stimulate muscle growth (standard across the board for muscular hypertrophy in any muscle group). You can do more (I do bc I have a lot of free time) but don't burn yourself out, because consistency is arguably the most important factor when it comes to muscle growth. You have to commit for several months and then years. 10 sets of 5-8 reps (repetitions) weekly should cause muscular hypertrophy (muscle growth). You can do all ten sets in one session, or break it down into two sessions where you do five sets each. It all depends on your personal schedule. Start light in order to get accustomed to whichever chest exercises you choose first, and then lift the heaviest you can without breaking form/cheating the rep.
It is completely possible to work out your chest muscles without doing bench presses. HOWEVER, in the event that you do bench presses, here are some safety tips. NEVER use clips to secure weights on either side of the barbell when you are performing bench presses without a spotter, otherwise you may become stuck when failing a bench press and will be unable to free yourself because the weights are unable to slide off onto the floor, lightening the bar. Bench pressing without a QUALIFIED spotter (not some gym rando you don't know) is not ideal, however it can be hard to get a spotter so that's why I'm giving you this tip in case you decide to solo bench press anyway. Personally I almost never bench press and opt to use the machines which are much safer to use solo.
Personally I use pec/chest fly machines and chest press machines to work out my chest, along with shoulder presses to stimulate part of the upper chest (but of course those are mostly for my shoulders). On youtube there are a bunch of demonstration videos (including by women) so you can look at those if you need more guidance than the instructional stickers on the sides of exercise machines. Remember to get good stretches of the chest muscles under tension on chest fly machines (cable machines are good too) bc that stimulates the muscles a bunch and results in good growth. Incline chest presses are good too.
You can use pushups to stimulate muscle growth in the chest, HOWEVER it is not possible to utilize progressive overload using calisthenics (exercises with (little to) no external weights/objects) unless you like... idfk wear a backpack with weight on it or something. So you can use this to grow chest muscle initially, however your growth would end up plateauing after a certain point.
If you have any more questions just let me know, again I'm not a pro but I'm glad to help in any way I can. There is so much more I could have added but I hope this post has helped you at least even a little bit.
Edit: This ask refused to publish a few times because of how damn long my post was lmao
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what are the benefits of whey protein as opposed to like, beef jerky? or other high protein foods? random q i know but i also find it horrendous and have given up on it lol
it is horrendous.
the benefits that cause me to lean towards whey more are mostly personal - the general findings when it comes to beef protein and whey protein is that they are very similar in effect. I recommend checking out this study or this study if you're curious about more exact data, especially including digestibility and aminoacid composition comparisons.
personally, I drink whey protein mostly when I wasn't able to - due to time or other constraints - actually prepare a well-balanced meal: and so the main benefit is that it's very quick to prepare, you can have it on the go easier than foods you have to prepare/open and chew etc, and that it doesn't throw off the balance with its other ingredients, should a particular balance be something you want. that is, to get the same amount of aminoacids from beef jerky rather than whey, I'd have to also yield to consuming much more sodium - and sometimes even fat, depending on the brand, and that's not even mentioning preservatives and other less than fun things they add to typically comercially available beef jerky, at least here. whey is much more neutral.
the other very simple reason is the price - to get the same amount of protein from beef or other types of animal products I'd have to pay much more.
also, one glass of whey makes me feel full and uninterested in food for some time, allowing me to focus on the workout or errands. beef jerky, on the other hand (especially now that I'm trying to limit my meat consumption) just induces a blood rage within me prompting me to devour anything and anyone in vicinity, preferably raw.
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Something I see online that's frustrating to me is you'll get people telling the vegan activists who promote veganism as a universal ideal that there are disabled people who can't have a vegan diet, but then a lot of the people who point this out don't seem to know what conditions actually cause that. And then you end up having arguments about that so I want to actually point out a few examples
I think the number one example where there's no way to safely, healthfully avoid having to consume animal products is haemodialysis for kidney failure. People on dialysis need more protein than other people because they lose protein and blood cells during the dialysis process, and they are required to have a low potassium diet because their kidneys can't filter potassium. This means legumes and soy aren't viable alternatives. [x] "Renal dietitians encourage most people on haemodialysis to eat high-quality protein because it produces less waste for removal during dialysis. High-quality protein comes from meat, poultry, fish, and eggs." [x] If you can't meet your protein needs with these foods for whatever reason, you'll be prescribed whey protein powder, which is made from dairy. [x]
Ketogenic diets are also high in animal proteins. They're innately low carb and high in fat, which means legumes and other meat alternatives aren't a great fit. "The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes." [x] PCOS, a common condition effecting about 10% of people who menstruate, is also often treated with a low carb, high protein diet because it involves insulin resistance. [x]
Ketogenic diets may also be recommended to treat seizures in epilepsy. [x] It is most frequently used for focal seizures in children, infantile spasms, Rett syndrome, tuberous sclerosis complex, Dravet syndrome, Doose syndrome, and GLUT-1 deficiency. In these conditions, ketogenic diets can reduce or even eliminate seizures.
People with food allergies can find it difficult to afford safe and healthy food in general. [x] The inability to rely on cheap, plant-based proteins like canned beans or dried lentils can be a general hardship, especially when disabilities themselves can limit job opportunities or the capacity to work.
Intestinal disorders are another factor that can make vegan diets difficult. Foods high in insoluble fibre, like beans and other legumes, as well as nuts and seeds, can cause Crohn's flare ups in some people. [x] Seeds, nuts, and legumes can also be trigger foods for people with ulcerative colitis. [x] IBD flare ups are not like a run-of-the-mill case of intestinal discomfort. They can land people in the hospital and require major surgery. [x]
For allergies, the main factor that can make a vegan diet difficult isn't allergy to specific vegetables, but to specific plant proteins. Someone who is allergic to soy, peanuts, or other legumes will have more limited options for meeting their daily protein requirements on a vegan diet. People with allergies to a broad spectrum of legumes may not have any reasonable substitution options. Substitutions can also increase the price point and make a vegan diet too expensive for people in poverty who also have allergies. Poor people with food allergies may find it difficult in general to afford a safe and healthy diet. [x]
For some people, including some disabled people, a vegan diet may in fact be ideal. Vegan diets can certainly be part of a healthy diet when trying to reduce bad cholesterol [x], treat high blood pressure [x], or treat earlier stages of kidney disease. [x] And while insulin resistance may be best treated with a ketogenic diet in some people, others do seem to benefit from a plant-based diet instead. [x] A person's diabetes specialist and trained dietitians can help them figure out which is best for them, potentially based on other factors like whether or not they have high blood pressure or bad cholesterol, or whether their diabetes risks are linked to PCOS or other known metabolic conditions.
Achieving sustainable food production and equal access to a safe, nutritious, well-balanced diet is fundamental to us all. But there's simply no one-size-fits-all ideal human diet, and that's something everyone needs to take into account.
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Forgive anon's ignorance, Masa, but what are lysozyme and lactoferrin used for?
Uhhh...Nakamura?
Lactoferrin is a multifunctional protein of the transferrin family, and is found in whey milk produced by most mammals. Lysozyme is a ~14 kDa protein present in many mucosal secretions and tissues of animals and plants, and plays an important role in the innate immunity, providing protection against bacteria, viruses, and fungi.
Both can be added to baby formula for health benefits if the mother isn't able to nurse.
#danganronpa#nwpm#neo world program monitor#masa esumi#kyoji nakamura#a student out of time#DR#The Price of Fate arc
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ALL THAT YOU NEED TO KNOW ABOUT GOLD STANDARD WHEY PROTEIN
Whey protein powder contributes to the required nutritional boost. You will be able to work out this website for long amounts of time with greater outcomes and less fatigue if you use whey protein powder regularly.
Is Gold Standard whey protein good? The burning question about Gold Standard whey is taking a toll. With numerous flavors and rising purchases of the product,ALL THAT YOU NEED TO KNOW ABOUT GOLD STANDARD WHEY PROTEIN Articles more and more people are curious about it. In this article, we shall understand the nuances of the much renowned Gold Standard whey.
WHAT IS WHEY PROTEIN?
Starting from the basics, let me first introduce you to whey. Whey is one of the milk proteins, formed at the end of the curdling process. It is the white residual. Whey is a dairy protein rich in three macronutrients namely carbohydrates, fats, and proteins. History tells us that whey was discarded earlier as a waste. However, with the advancement of the medical world, the benefits of whey protein have been realized. Hence, it is now manufactured as a supplement. In fact, whey protein is the most popular and most consumed dairy protein.
Whey protein is a high-quality and complete protein. It includes twenty-two basic amino acids, the building block of the human body. Since the whey protein is complete with all amino, it is especially helpful to athletes and sportsmen. Whey protein supports muscle recovery and aids the process of rebuilding muscles.
Next, whey protein is special because it is rich in BCAAs, that is, branched-chain amino acids. BCAAs refer to the combination of three essential amino acids, which make up one-third of skeletal muscle. This three essential amino include leucine, isoleucine, and valine. BCAAs via whey protein help to replenish muscles after a workout. They support muscle recovery and rebuilding.
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The Best Chocolate Whey Protein Powders (Ranked)
Whey protein supplements are becoming popular for those looking to conveniently increase their protein intake. They are a wonderful addition to any well-balanced diet, that can help you achieve your fitness goals. During my weightlifting journey, I have tried many chocolate whey protein powders and have figured out what factors to look out for:
Value: Protein prices can fluctuate but generally brands can have ranges that they stick between.
Protein per serving (30g)
Taste
Fat and carbohydrate content: Low-quality whey protein will have high amounts of fat and carbohydrates and represents the amount of processing used to make the powder.
Mixability in water and milk: How easily the powder mixes in liquids without lumps.
Allergens: Whey protein obviously contains dairy and so may not be suitable for those with lactose intolerance.
These factors matter whether you're looking to build muscle, lose weight or just stay healthy.
Chocolate is typically a good flavour option for whey protein as it is made to be palatable to a wide range of people. Also, chocolate flavours are not usually too sweet or bland, when compared to other flavours.
If you have not tried any of the powders in this list, then you should consider trying them as I would recommend all of them for their unique benefits.
1. Optimum Nutrition (Double Rich Chocolate)
Out of all the brands I have tried, this one was the best overall. Its excellent taste and mixability easily justify its slightly higher price point. Moreover, this whey has an excellent nutrition profile, packed with a whopping 24g of high-quality protein per serving with low carbs and fat for guilt-free consumption.
Value: 3/5
Protein per serving (30g): 24g
Fat per serving (30g): 1.4g
Carbohydrate per serving (30g): 1.6g
Taste: 4/5
Mixability in water: 4.5/5
Mixability in milk: 3.5/5
Overall ranking: 4.4/5
2. MyProtein Impact Whey Protein (Chocolate Smooth)
The is a chocolate protein powder with a premium taste, similar to a chocolate milkshake. Mixes excellently in water and milk for a smooth consistency. This could have easily taken the top spot if it wasn't for its low protein per serving of 19g.
Value: 3.5/5
Protein per serving (30g): 19g
Fat per serving (30g): 1.9g
Carbohydrate per serving (30g): 1.9g
Taste: 4/5
Mixability in water: 4.5/5
Mixability in milk: 4/5
Overall: 4.2/5
3. PhD 100% Whey (Belgian Chocolate)
PhD's whey protein powder is a great choice for those looking for better value. You'll also love that this protein powder has only 1g of carbs per 20g serving, making it a no-brainer for those looking to lose weight. I personally loved the smell of this one and how well it mixed without lumps.
Value: 4/5
Protein per serving (30g): 20g
Fat per serving (30g): 1.5g
Carbohydrate per serving (30g): 1g
Taste: 4.5/5
Mixability in water: 4.5/5
Mixability in milk: 4/5
Overall: 4.2/5
4. PBN - Premium Body Nutrition Whey Powder (Chocolate)
PBN whey is the best budget-friendly choice, able to compete with even the best on this list. I was pleasantly surprised by the high protein per serving content and overall it has a great nutrition profile. However, I found that this protein struggled slightly with mixability and had a boring taste.
Value: 4.5/5
Protein per serving (30g): 23g
Fat per serving (30g): 1.8g
Carbohydrate per serving (30g): 2.1g
Taste: 3.5/5
Mixability in water: 3.5/5
Mixability in milk: 3.5/5
Overall: 4.0/5
5. Protein Works - Whey Protein 80 Powder (Chocolate Silk)
Protein Works' chocolate whey powder is a great choice, with a good nutrition profile. It suits all needs including muscular repair and weight loss and will help you achieve your goals. Its taste is too sweet, in my opinion, but if you can ignore that, this is a powder that mixes well.
Value: 3.5/5
Protein per serving (30g): 20g
Fat per serving (30g): 1.8g
Carbohydrate per serving (30g): 2.1g
Taste: 3.5/5
Mixability in water: 4.0/5
Mixability in milk: 3.5/5
Overall: 3.9/5
6. Peak Supps Whey Protein Powder Concentrate (Chocolate)
Peak Supps prides itself on the quality of its whey protein, claiming its whey is sourced from grass-fed cows. I found that this protein mixes well with 50/50 water/powder by volume, providing a clean, premium-tasting protein shake. If you don't mind the price, this is a great quality protein powder, that feel extra healthy.
Value: 3/5
Protein per serving (30g): 23g
Fat per serving (30g): 2.3g
Carbohydrate per serving (30g): 1.8g
Taste: 3/5
Mixability in water: 3/5
Mixability in milk: 3.5/5
Overall: 3.2/5
7. Amfit Nutrition Whey Protein Powder (Chocolate)
This is another budget option that has good protein per serving. Also, its fat and carbohydrate content is perfectly average for protein powders on the market. Others would say that this is too sweet and artificial tasting and I would have to agree. Another gripe I had with this protein is that it takes a bit more effort to remove lumps.
I also had problems resealing the bag it came in, but nothing major.
Value: 4.0/5
Protein per serving (30g): 22g
Fat per serving (30g): 1.8g
Carbohydrate per serving (30g): 2.3g
Taste: 3.5/5
Mixability in water: 3.5/5
Mixability in milk: 3.5/5
Overall: 3.8/5
8. Bulk Essential Whey Protein Powder (Chocolate)
This would be a great protein powder as it tastes great, but its carbohydrate content is way too high at 8.2g per serving. This is much higher than its competitors and I would not recommend this to someone trying to lose weight. It is a shame as this is a great-tasting protein powder that mixes reasonably well with whatever you put it in.
Value: 4.0/5
Protein per serving (30g): 19g
Fat per serving (30g): 1.2g
Carbohydrate per serving (30g): 8.2g
Taste: 3.0/5
Mixability in water: 3/5
Mixability in milk: 3.5/5
Overall: 3.7/5
9. Warrior, Whey - Protein Powder (Chocolate)
For those on a tighter budget, this is a less popular choice, but a good one nonetheless. It is a high-protein powder with slightly higher fat and carb content than most. Its taste and smell are not extraordinary like the powders higher on this list, but it gets the job done. I would describe the shake consistency as a bit gritty and thick, but at this price point, it's hard to complain.
Value: 4.0/5
Protein per serving (30g): 22g
Fat per serving (30g): 2.3g
Carbohydrate per serving (30g): 2.9g
Taste: 3.5/5
Mixability in water: 3.0/5
Mixability in milk: 3.5/5
Overall: 3.6/5
10. My Sports Fuel Premium Protein (Double Chocolate)
As by far the cheapest on this list, the My Sports Fuel Whey Protein powder surprised me the most. The double chocolate flavour has a taste similar to Ovaltine. I would stick to water for this shake as the grittiness can be overwhelming went mixed with milk. I would say others will either love or hate this protein powder with no in-between. However, at its price, there is little harm in trying this brand as you may love it.
Value: 4.5/5
Protein per serving (30g): 24g
Fat per serving (30g): 0.2g
Carbohydrate per serving (30g): 3.8g
Taste: 3.0/5
Mixability in water: 3.0/5
Mixability in milk: 2.5/5
Overall: 3.3/5
Best for taste: Optimum Nutrition (Double Chocolate)
Best for value: PBN - Premium Body Nutrition Whey Powder (Chocolate)
Best for mixability: MyProtein Impact Whey Protein (Chocolate Smooth)
Best for protein, fat and carb content: PhD 100% Whey (Belgian Chocolate)
Disclaimer: Some of the links on this page are affiliate links. I will receive a commission if you purchase something through my affiliate links.
#whey protein#protein powder#gym#protein#best protein powder#chocolate whey protein#whey powder#fitness#supplement#health#nutrition#health and wellness#supplements#vitamins#healthylifestyle#whey#whey concentrate#whey isolate#whey isolate protein powder#diet
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FOAMING IN YOUR WHEY PROTEIN SHAKE: IS IT CAUSING YOU A CONCERN?
When you mix whey protein powder with water or milk, do you notice that it forms a lot of foam? Does this bother you? If so, you’re not alone. In fact, this is a common concern among many people who use whey protein powder.
In this article, we’ll take a look at what whey protein is and why it foams when mixed with liquid. We’ll also address the concerns that many people have about the foaming and whether or not there is cause for concern. So, if you’re wondering about the foaming in your whey protein shake, read on!
What is Whey Protein?
Whey protein is a kind of protein supplement that is a derivative of milk. It is a mixture of proteins left over after the process of cheese-making. Since whey protein is a complete protein, it has every necessary amino acid your body requires. Whey protein is popular among those who exercise and is often consumed in a shake mix.
Whey Protein and Foaming When powdered whey protein is mixed with water or milk, it tends to form a lot of foam. This is due to the proteins and fats that are naturally present in the protein powder. Those proteins and fats react with the liquids and create a foamy consistency.
Why Does Whey Protein Foam?
There are a few reasons why whey protein tends to foam. First, the proteins, or amino acids, in whey protein are polar molecules, which means they dissolve better in water. This causes them to form a foam as they mix with liquid.
Second, it can be anything from the aggregation of sugars or fat particles in the powder to the size of the protein particles themselves, which can cause foam. Lastly, adding flavoring to the powder can also increase the foaming, as certain flavorings also contain proteins that help create foam when mixed with liquids.
Should You Be Concerned About the Foaming in Your Whey Protein Shake? The short answer is, no. Foaming is a normal part of mixing whey protein into liquid and is actually a sign that the powder is dissolving properly. Therefore, there is no cause for alarm when it comes to foaming in your shake.
Obviously if the powder is clumping up or if the shake is simply too foamy then it could be a sign of low or bad quality protein or something else is going on. In this case, it may be a good idea to refer to the label of the whey protein or contact the company or manufacturer to determine if there is an issue with the powder.
To Wrap it Up Foaming in your whey protein shake is normal and shouldn’t pose any health concerns. The foaming is a result of proteins and fats in the powder reacting with liquid, and should be looked at as a sign that the powder is dissolving properly.
Of course, if the protein powder is clumping or the shake is overly foamy, then it may be time to refer to the label or contact the company or manufacturer.
#what is whey protein#what is whey#what is whey protein isolate#what is whey protein made of#what is the best whey protein#what is whey protein made from#what are the benefits of whey protein#whey protein shake#whey protein powder for weight gain
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Podcast #878: The Fitness Supplements That Actually Work
In your journey towards becoming stronger, fitter, and healthier, there often comes a point where you wonder if taking some supplements will help your progress along. But what fitness supplements are actually effective and worth investing in?
Here to answer that question is Layne Norton, a powerlifter and doctor of nutritional science who has a passion for debunking health-related myths and promoting evidence-based recommendations. He’s also, full disclosure, the owner of a supplement company himself. But I don’t have any financial connection to Layne’s company and we keep this conversation neutral and high-level. In our conversation, Layne argues that there are three top-tier research-backed supplements to consider — whey protein, creatine, and caffeine — and we unpack how to use each of them for optimal results. We discuss whether plant proteins are sufficient for building muscle, whether it’s true that creatine causes bloating, acne, and hair loss, how to best time your caffeine intake to energize your workouts, and much more. At the end of our conversation, Layne shares some additional supplements that seem promising for enhancing your health and fitness.
Resources Related to the Episode
* Layne’s previous appearance on the AoM podcast: Episode #475 — How to Lose Weight, and Keep It Off Forever
* Layne’s supplement company: Outwork Nutrition
* AoM Article: A Primer On Muscle-Building Supplements — Which Work and Which Don’t?
* AoM Article: Creatine — A Primer on Its Benefits and Use
* AoM Article: How to Use Caffeine to Optimize Your Workouts
* AoM Article: Chugging Your Protein — It’s Whey Easier Than You Think
* AoM Podcast #285: The Real Science of Nutrition and Supplements
Connect With Layne Norton
* Layne on Instagram
* Layne‘s website
Listen to the Podcast! (And don’t forget to leave us a review!)
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Transcript Coming Soon
The post Podcast #878: The Fitness Supplements That Actually Work appeared first on The Art of Manliness. http://dlvr.it/SkZff1
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The thing about vegetarians is because they are a cult when you leave them you go through a process of shunning, like Jehovah's Witnesses who leave their church. You get death threats, you lose everything and everyone that tied you to the movement. It's a cult, and so the diet is always more important than you. You don't just go to mass and stand up and say "This isn't working for me, guys, for these reasons such and such. You understand, right?" One day you just stop going, because you know explaining yourself is neither here nor there. Nobody wants to hear your logic and reason. It’s a cult, it runs on emotions.
You won't find that kind of attitude with Carnivore dieters, because everybody would love to have a salad. There is no ideology behind it, no one's performing, everyone I see doing it arrived at this diet out of desperation, going against all the societal pressure and standard medical advice that in due course of time they have come to realize nearly killed them. They tried Carnivore because what the hell, might as well if you're going to die of diabetes anyway, and then it worked. So you keep on going because you keep on getting better. You’d kill for a salad, though. Let’s not get started on what they would do for a dessert.
There's nothing that a Carnivore would like more than to go off this very restrictive diet that they're only doing for health reasons, and because their disabilities and chronic pain so demand it. So if you are one of the lucky few (you bastard) whose gut has healed enough that you can actually include some plant foods back and perhaps, idk, do Keto instead, people will only resent you if they're jelly. As long as you're not making yourself sick again you get no judgement.
That's because it's a diet, not a cult. People do it for their health, not for reasons.
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Twice Vegan, Not Going Back | Dr. Shawn Baker & Jon Venus
Jon Venus was a vegan bodybuilder and public figure mostly known for his entertaining Youtube videos. He used to eat a 100% plant-based diet and has built a large following online showing the world what is possible with the vegan lifestyle. He adamantly insisted plant-based protein is better than whey when it comes to hitting the gym. He is now exploring what health benefits can be had introducing animal foods back into his diet.
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Cheese is a dairy product produced in wide ranges of flavors, textures, and forms by coagulation of the milk protein casein. It comprises proteins and fat from milk, usually the milk of cows, buffalo, goats, or sheep. During production, milk is usually acidified and the enzymes of either rennet or bacterial enzymes with similar activity are added to cause the casein to coagulate. The solid curds are then separated from the liquid whey and pressed into finished cheese.[1] Some cheeses have aromatic molds on the rind, the outer layer, or throughout.
Over a thousand types of cheese exist and are produced in various countries. Their styles, textures and flavors depend on the origin of the milk (including the animal's diet), whether they have been pasteurized, the butterfat content, the bacteria and mold, the processing, and how long they have been aged for. Herbs, spices, or wood smoke may be used as flavoring agents. The yellow to red color of many cheeses is produced by adding annatto. Other ingredients may be added to some cheeses, such as black pepper, garlic, chives, or cranberries. A cheesemonger, or specialist seller of cheeses, may have expertise with selecting the cheeses, purchasing, receiving, storing and ripening them.[2]
For a few cheeses, the milk is curdled by adding acids such as vinegar or lemon juice. Most cheeses are acidified to a lesser degree by bacteria, which turn milk sugars into lactic acid, then the addition of rennet completes the curdling. Vegetarian alternatives to rennet are available; most are produced by fermentation of the fungus Mucor miehei, but others have been extracted from various species of the Cynara thistle family. Cheesemakers near a dairy region may benefit from fresher, lower-priced milk, and lower shipping costs.
Cheese is valued for its portability, long shelf life, and high content of fat, protein, calcium, and phosphorus. Cheese is more compact and has a longer shelf life than milk, although how long a cheese will keep depends on the type of cheese.[3] Hard cheeses, such as Parmesan, last longer than soft cheeses, such as Brie or goat's milk cheese. The long storage life of some cheeses, especially when encased in a protective rind, allows selling when markets are favorable. Vacuum packaging of block-shaped cheeses and gas-flushing of plastic bags with mixtures of carbon dioxide and nitrogen are used for storage and mass distribution of cheeses in the 21st century.[3]
What in the WORLD
#not a confession#mod anu#I almost wasn't going to post this#Then i did because it was so funny and random#Who just send us a wikipedia paragraph on cheese
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5 reasons why children should drink milk daily
5 reasons why children should drink milk daily
Within the framework of the celebration of World School Milk Day, a date established by the Food and Agriculture Organization of the United Nations (FAO) with the aim of promoting the habit of consuming this food and celebrating its benefits in children. school programs, specialists warn about the need to continue promoting its consumption in schoolchildren in our country, not only at breakfast, but also as an excellent alternative within the school snack, due to its high contribution of vitamins and nutrients, which favor its development and growth
Cow milk in Chennai
And it is that despite the efforts, Chile has not managed to recover the low consumption of dairy products that it has presented in recent years, which is well below the minimum recommended by national and international health organizations, such as the WHO. This was also demonstrated by the National Food Consumption Survey (ENCA), which indicates that in our country 330 ml of dairy products are consumed per day, barely half of what is recommended by dietary guidelines.
In addition, according to a study by INTA and Tetra Pak, children and young people only cover 40% of their calcium needs, which can cause growth problems in the child and affect bone health in the future and favor motor disability.
A2 Cow milk in Chennai
In children, a period characterized by accelerated growth and development, protein needs increase, so a high-quality protein source is needed, essential for the formation of muscles, bones and tissues, synthesis of hormones and enzymes, among other important functions. Hence, dairy products promote proper growth and development of children and adolescents.
Milk is the most important source of calcium in the diet, and the consumption of calcium in the recommended amounts is ultimately related to the formation of healthy and strong muscles and bones."
5 benefits of drinking milk in children
Milk is one of the most complete and healthy foods, and the ideal is for children to consume three glasses a day. Among its great benefits are:
1. Important source of nutrients
Milk is an excellent source of vitamins and nutrients that help the growth and development of children. Thus, a glass of milk (200 ml) provides: 30% of the recommended daily dose of Calcium, a nutrient that helps form and maintain strong bones and teeth. In addition, it plays a role in nerve function, muscle contraction, blood clotting and wound healing, and the maintenance of normal blood pressure; 11% of the recommended daily dose of Potassium, necessary for the tone and contraction of muscles and which also regulates the balance of body fluids, helping to maintain normal blood pressure; 20% of the daily dose of Phosphorus, a nutrient that helps strengthen bones and generates energy in the cells of the body; 16% of the recommended daily dose of Proteins, that build and repair muscle tissue, form the structure of our cells and are a source of energy in intense exercise; 16% of the daily dose of Vitamin D, which promotes the absorption of Calcium and increases mineralization and bone density; 10% of the required daily amount of Vitamin A, which helps regulate cell development, maintain the integrity of the immune system, good vision and healthy skin; 12% of Vitamin B12, which helps rebuild red blood cells that carry oxygen from the lungs to the muscles and the nerve impulse that travels through the neurons; 24% of the recommended daily dose of Riboflavin or Vitamin B2 and 10% of the dose of Niacin, the latter important for the normal functioning of many enzymes and is related to the metabolism of carbohydrates and fatty acids.
A2 Milk in Chennai
2. Avoid oral problems
Milk, along with proper dental care, can help protect against dental diseases, such as cavities and gum problems. Casein (a milk protein) reduces the adhesion of caries-causing bacteria to tooth surfaces, while other whey proteins such as lactoferrin and lysozyme, along with antibodies also found in milk, can promote oral health through its strong antibacterial activities.
3. Helps to hydrate
Milk contains electrolytes that help replace sodium lost through sweat and also, because it is made up largely of water, it helps to cool the body and maintain the balance between water and electrolytes.
4. Helps to sleep better
Milk contains a series of components that provide the body with nutrients, which help to quickly fall asleep, as well as ensuring that it is deep throughout the night. Part of its compounds such as water, proteins, minerals, amino acids, carbohydrates, in addition to being easily assimilated by the human organism, play an important role in sleep regulation.
A2 Cow Milk in Chennai
5. Helps strengthen bones
Its high calcium content allows the development and strengthening of bones in children, avoiding future diseases such as Osteopenia and Osteoporosis, ensuring their normal growth and resistance.
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Muscle Building: Whey Protein Isolate 90%
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What Is Whey Protein Isolate?
Whey protein is a complete source of high-quality protein, containing a comprehensive amino acid profile. Whey protein isolate is a highly purified form of Whey protein. Whey protein isolate goes through a rigorous filtration process, called Cross-Flow Micro-Filtration. Through this filtration process, protein is separated from any additional fat, carbohydrates, cholesterol, and lactose, resulting in a more purified form of protein. If your goal is to optimize body composition, and burn more body fat, this is the right choice for you, since it contains fewer calories, fat, carbohydrates, and sugar than any other type of whey protein or casein.
Whey Protein Isolate Benefits †
Whey protein isolate is a very rich source of protein that supports muscle growth and aids in the recovery of exhausted muscles after anaerobic exercise. This protein powder is a rich source of leucine and branched-chain amino acids (BCAAs), essential amino acids that are largely found in muscle tissues and used primarily in the production of proteins.
Standardized to at least 90% protein content
Aids in muscle recovery
Builds lean muscle
Higher purity and easier on the stomach than Whey Concentrate
Source of BCAAs
Antimicrobial properties
Controls appetite & boosts metabolism
Helps lower blood pressure
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What Role Does Nutrition and Exercise Play in Weight Loss?
Many of us desire to shed those unwanted extra pounds and that is reasonable however, nutrition and exercise are essential aspects of the process, which one should bear in mind. In addition to a good balanced diet and physical exercise routine, adding Obesigo Blcd Vanilla Powder 50gm complementary supplements whey proteins will make the progress more evident. In this article, we see how these components can boost the achievement of weight management.
What role does nutrition play in weight loss?
A proper nutrition serves as a base of a successful weight loss programme. It is not simply a matter of reducing calories, it is also about eating calories from the correct sources. A well-balanced diet which requires one to eat largely fruits, vegetables, and lean proteins does not only provide the needed nutrients but also limits excess calories intake.
Enhanced Metabolic Efficiency: A balanced diet boosts metabolic processes and as a result, it creates the perfect environment for the body to transform food into energy without storing this energy as fat.
Improved Satiety: That is why foods rich in fiber and protein, like fresh fruits, vegetables, and lean proteins can make you feel fuller for longer and as a result, will decrease the risk of overeating or to have your usual snack.
Better Blood Sugar Control: Whole grains and proper foods that are rich in nutrients can be very helpful in preventing blood sugar breakage which may lead to definitely low energy and binge cravings that might result in poor food choices.
Increased Energy Levels: Following a diet that is nutritionally rich will improve your energy levels and ability to keep consistent, high-quality workouts which in turn help shed calories and assist in muscle building that is vital.
Long-term Health Benefits: Beyond weight loss a healthy diet happens to be the potent means of strong health ensuring it against chronic diseases like heart disease, diabetes, and various cancers.
Can you lose weight with food supplements?
Food supplements can create additional benefits to health if they are included. Obesigo Blcd Vanilla Powder 50gm which is a dietary supplement that is designed to help in weight loss is an example. It contains nutrients that will help take up the dietary gaps and hence, it will be easy to manage calorie intake while the count of nutrients is also taken care of. Moreover, in the muscle gain category, dry whey protein is a preferred choice. After a workout, it helps to restore muscle and has an appetite-reducing effect, thus fewer cravings for not nutritious foods.
Weight Loss and Excercise: Some FAQs
Of course, diet is a component that one need not disregard, but exercise remains critical. Here are some of the most common questions on how a healthy regimen can help maintain a balanced Body-Mass Index.
What is the optimal time for whey protein intake to lose weight?
The scientific evidence shows that the optimal time to take whey protein to aid in weight loss is directly after a workout. This time frame aids post-workout muscle recovery and building by supplying amino acids specifically when at the point of requirement. Moreover, it can be consumed at any meal (breakfast, lunch or even when you are hungry in-between) as it provides what your body needs to stay energized and fit, thus, reducing overall daily caloric intake.
How Obesigo Lcd Vanilla Powder 50 gm limits weight gain?
A unique version of Obesigo Blcd Vanilla Powder 50gm made by health specialists is designed to aid in weight loss through regular intake of a balanced combination of proteins, vitamins, and minerals with no added calories. In addition, it acts as a meal replacement for people whose calorie intake should be cut since a person still possibly obtain some of the needed vital nutrients.
How efficient essential is the physical exercise only to contributing to the weight loss if - the normal diet isn’t altered?
Even if physical activities are the key of weight loss, the persons will not likely attain the satisfactory changes without simultaneously having them incorporate appropriate diet. One workout regimen could be followed consistently, but without amal of caloric intake, it is almost a sure thing that you'll end up eating more calories than you burn that can stall or even, completely throw your weight loss goals into disarray .
To what extent does the meal timing influence weight loss?
The value of meal timing as a tool of achieving superior metabolic health and safe weight loss should not be ignored. Eating little by little all day keeps blood sugar levels normal and may allow one to avoid overeating by prolonging the feeling of hunger. However, Routine of the a total calorie intake is much more important as far as weight loss is concerned than timing. And also the quality of calories has a significant effect.
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