If you are a daily gym goer, then you must be knowing that Glutamine is the most common amino acid found in your muscles as over 61% of skeletal muscle is Glutamine. Glutamine holds 19% of the nitrogen as it is the primary transporter of nitrogen into your muscle cells. At the time of intense workout, Glutamine levels are significantly exhausted in your body that decreases the stamina and obviously strength. It takes up to 6 days for Glutamine levels to return to normal and Glutamine plays a significant role in protein synthesis. Studies have also shown that 0-Glutamine supplementation can diminish the breakdown of muscle and advance … [Read more...]
So, Are You Sure You’re Supplementing Beta-Alanine Correctly? Your Expert Guide!
The purpose of supplementing with Beta-alanine is to enhance the amount of carnosine, an element, which is associated with increasing exercise capacity at the time of high-intensity workouts. But, did you know that there is a common complaint that the effects of Beta-alanine does not last? So, to help you keep up your effect, I have found a way to help you maintain it. Recently a study conducted to maintain the continuous supplementation; however, at a lower dose, which affects the maintenance of elevated levels of carnosine in the muscles. The study involved 16 men and 18 women a sum of 34 participants. All of them were matured with … [Read more...]
Do BCAA Have A Caloric Value?
Hundreds of times I have come across this question which is asked by people trying to build muscle and lose fat and usually incorrectly answered that is why I have decided to write this week’s post to settle out the debate once and for all. But before we do that, let me quickly get you through what BCAAs actually is. What are BCAAs? The abbreviation of BCAA stands for Branch Chain Amino Acids. It is a non-continuous link of a central carbon atom bound of three or more considerable carbon atoms. The three BCAAs are isoleucine, leucine and valine all of them are classified as essential amino acids that means they are mandatory to ingest by … [Read more...]
What is the Best Protein Powder for Building Muscle?
Protein from the food we consume helps to build new muscle, repair muscle damages and serve as a source of energy. So yes, this is why you are required to eat more protein when you're working than a person who does not work out at all. A daily gym goer requires at least 0.7 to 0.8 grams of protein per pound of body weight, according to sports dietitian Nancy Clark that means a 180-pound lifter should aim for 126 to 144 grams of protein per day. Protein can be found in a wide variety of foods, from milk to meat to grains and veggies, and most people even athletes can get what they need from the food they eat. For perspective, 3 ounces of … [Read more...]
Is It Safe to Take ZMA and Calcium Together?
ZMA and calcium both of them are most popular bodybuilding supplements. If you are too wondering ZMA and calcium should be or not to be taken together, I suggest we must begin by understanding the fundamentals of ZMA calcium first. In other words, let’s get familiar with why we are comparing calcium and ZMA? There are many properties of ZMA and calcium supplement, which match each other, but in their primary role, they are different. I was Googling for more facts on calcium as bodybuilding supplement, I gained understanding about this nutrient even better. What Is ZMA? ZMA is required for bodybuilders who are putting a considerable effort … [Read more...]
A Quick & Easy Guide To Choose The Best Iron Supplements
To fulfill your iron deficiency, you are heading to the pharmacy, where you are welcomed by an overwhelming selection. And its indeed obvious to wonder that which one to make choice without resorting to an impromptu game of eeny, meeny, miny, moe? As each of them is different. But, before you make a choice, I would like to recommend you that choose the one that has least amount of side effects. To help you choose the right iron supplement, here I have put together a quick and easy guide for you. And you can also consider your doctor or pharmacist as a great resource to help you understand the best available options. Before you choose an … [Read more...]
Here’s Everything You Should Know About Selenium
Due to strict diets, intense training regimens and because of modern life in general athletes and other bodybuilders are at risk of racking up too much physical stress. When such things happen, it is advisable to limit your ability from training, severely limiting your performance and results. Plenty of nutrients play their part in keeping this from happening, some of you might be knowing, some you probably don't. Numbers of nutrients are playing a significant role in keeping such things from happening. What is Selenium? Selenium is a trace mineral, which is part of many proteins in the physique. Trace mineral is like any similar mineral … [Read more...]
Your Expert Guide to Magnesium: Benefits, Deficiency, Dosage, Effects and More
You already know the significance of Vital minerals like calcium, sodium, and potassium for your physique. There is one more significant mineral that you might not be aware with, is magnesium. Getting enough minerals and vitamins, including magnesium is significant for a number of functions in the body, including nerve stimulation, enzyme reactions and bone mineralization. Regrettably, some of us are lacking with magnesium level, which is too low. Symptoms of Magnesium Deficiency? 48% of people in the U.S don't consume enough amount of dietary magnesium, even though many food companies fortify their processed foods with these … [Read more...]
WHEY MATRIX NUTRITION REVIEW
If you are looking for a great testing, good quality whey protein shake which obviously doesn’t cost a small fortune, then I think I know what you have been looking for. Being a regular gym goer, I often come across about various whey protein powder FAQs. My recommendation is always to go for products that is high in whey protein isolate and/or hydrolysate, because these forms of protein powder are the best quality and contain the highest levels of protein. However, the problem is the product which is high in whey protein hydrolysate and isolate are expensive enough. Not everyone can afford £50+ for a tub of expensive whey protein … [Read more...]
Soy Protein Powder: Pros and Considerations
Whenever we hear the word “Protein Powder”, whey, egg, milk and beef-based supplements come to the mind at the first impression. All of those mainstays of the bodybuilding world share a commonality, as they’re animal-based protein sources. But, if are the one who does not prefer dairy products and a vegan but, want to have supplemented with a protein powder, then what? Well, a solution does exist, in the form of plant-based protein – pea, soy, hemp and rice-derived proteins are all available options. Soy is probably the most common plant-based protein. What Is Soy Protein? Unlike other legumes, soy is a complete protein, in a simple … [Read more...]
The Importance of Essential Fatty Acids in Muscle Growth
Importance of Essential Fatty Acids in Muscle Growth You should not eat too much fat Make sure to eat lots of protein Eat carbs before and after working out The above given advice is oft-repeated that almost anyone engaged in a strength training program shouldn’t give a second thought. Here; however, is food for thought: not all fat is bad. There is one type of formerly maligned macro nutrient that is known as EFA – short for essential fatty acid. So, what makes it essential? As EFA is not created by the body, yet it is significant for our well being. It must be had through the diet. EFAs are used for numerous biological functions. … [Read more...]
How Much Protein Can The Body Absorb?
Even if you are not a bodybuilder, then still you might be aware with the fact that protein - the macro nutrient responsible for rebuilding and repairing the muscle tissue and it is significantly important. Without enough amount of protein intake, gains will be limited, even if you are following an excellent training regime. There are many statements said and taken as the truth in the world; that body can absorb not more than 30 to 50 grams of protein in one sitting. So, what do you think it is true or not? Before answering the above question, it is mandatory to examine how protein is digested. There is a whole cycle between the consumption … [Read more...]
Casein Vs Whey Protein: Comparison & Overview
Back to the basics is the rule of the thumb and one of the most effective ways to attain an ideal physique. Good nutrition is a significant bodybuilding basic and without it all of your bodybuilding efforts will be in vain and you will end up with a huge waste of time. Engaging in strength training specifically strenuous activity – drastically increases your physiological demand for protein. Striving to obtain all your protein seems to be an ideal option, but the harsh reality is there isn’t always enough time to prepare and consume all those beef, chicken, eggs and fish. Supplementing with protein powder is a viable solution,but what’s … [Read more...]
Should I take protein before bed for more muscle growth?
So, should I eat or not to eat protein before bed? This question has haunted bodybuilders since time immemorial. Today, I am writing this article to answer you the above question, with some hard science. However, before you start taking sufficient protein dosing, it is required to educate yourself with the fundamental basis of protein. So, let’s start with how taking protein before bedtime affects muscle growth. Eating Protein Before Bed It is being assumed that taking the last dose of protein before bed is a healthy way to maximize your muscle growth. Because, doing so helps to elevate protein synthesis while you sleep. But does it? As … [Read more...]
Health Benefits Of Supplementing With Vitamin D
Vitamin D is a fat-soluble nutrient, involved in myriad physiological functions. You would be surprised to hear that it plays a significant role in bone, muscle, brain, and immune strength, that can all lead to strength and improved muscle growth as well as overall health. If you are spending your day where you are not getting adequate exposure to sunlight, then you could be one of the hundreds of millions worldwide who are chronically deficient in vitamin D. What Is Vitamin D? In a technical term, vitamin D is a prohormone – the manner by which it is synthesized by the body and that it must undergo activation by the kidneys and liver into … [Read more...]
Is HMB An Effective Supplement?
HMB stands for Hydroxy Methyl Butyrate, it is an active metabolite of leucine. As per the recent study, it has been found that around 5% of dietary leucine transforms into HMB through the process of oxidization, so any time you eat chicken breast or drink a whey protein shake or consume any other type of leucine rich food you are also taking in some HMB. There are various researches that supports and confirms that supplementing with HMB is an effective anti-catabolic. HMB is considered as an active metabolite that gives leucine it’s anti-catabolic properties, but HMB itself does not substantially increase protein synthesis. In a simple term, … [Read more...]
How And When To Take Creatine Monohydrate
No other bodybuilding supplement on the market is backed by such in-depth scientific research like Creatine. This is significant to prove its authenticity, because scientifically proven facts that the use of creatine monohydrate is safe, and delivers improved gains in strength, muscle mass and overall muscular performance. Creatine is an organic substance synthesized in the human body by the liver from 3 amino acids called arginine, methionine and glycine. The human body naturally makes around 1 gram per day. We consume additional creatine from foods such as salmon, beef and pork, with 95% of creatine being stored in skeletal muscle … [Read more...]
6 Supplements That Help You Burn Fat And Build Lean Muscle To Boost Your Endurance
In the last 3 decades, the numbers of women who go to the gym to pump iron has constantly increased and that too for good reason. As per the experts only 2 strength training workouts weekly can help you improve your body composition, burn fat, boost your mood and even fight against aging. As per the William Kraemer, Ph.D., women who lift weights possess better muscle tone and gain capability to turn back the clock by reducing 5 to 10 % of muscle strength that untrained individuals to lose each decade after age 30. Resistance training also promotes your calorie-burning metabolism, bone density and has a dramatic effect on body appearance as … [Read more...]
The Importance Of Supplements In Bodybuilding
In a nutshell, dietary supplements have all the required nutrients that are essential for building lean muscle mass. When you combine with a high fiber good diet, they can improve your training performance and results. However, there are some big lies and even bigger truths about dietary supplements. Even specialists agree that mineral or vitamin supplementation is beneficial in our diets, they also point out that they are supplements, not replacements and it should be used to fill up the nutritional gap over the diet. If you are not pushing hard in the gym, then supplements are of little use. It same goes if you are overeating and feasting … [Read more...]
3 Weight Loss Supplements To Kick Start Your New Year Resolution!
So, the New Year has rolled around, 2017 is now behind us and 2018 is in full swing. This is the time of the year, when, so many resolutions made many of which, unfortunately aren’t adhered too. There is often too much expectation on immediate results and quick fixes when it comes to New Year’s resolutions. Usually, most of the People get too caught up such hype and go too hard too fast it often leads to burn out and fatigue, forcing people to give up on their goals. Get back to old habits once life gets in the way. But if the goal is truly something vital to you then you should never give up, the key is to approach things at a steady rate, … [Read more...]
Does Green Tea Fat Burner Work?
Green Tea Fat Burner is one of the most commonly used weight-loss fat burner made by California-based company Applied Nutrition. It is based on two primary ingredients- green tea and caffeine. Fat burners won't yield results if you exercise and diet aren't in balance. Green Tea Antioxidants Burn Fat Green tea leaves encompass antioxidants called catechins, some of them can burn fat. One dose of Green Tea Fat Burner contains 400 mgs of green tea extract. Half of the total extract consists of the most potent epigallocatechin-3-gallate, catechinor EGCG. Yes, green tea itself has potential to burn fat. Caffeine in Green Tea Fat Burner Caffeine … [Read more...]
Universal Nutrition: Sports And Fitness Industry Staple For 40 Years And Counting
Universal Nutrition has been an essential fitness-industry staple for almost past 4 decades and counting. If you have ever come across any bodybuilding advertisements, then I am pretty sure that you might have come across Nutrition advertisements or containers of Animal Pak at your local gym. Universal Nutrition has pushed so hard into the regularly posting educational and motivational fitness content on its website and YouTube channel as well as on the liveleantoday.com. The organization is widely known for the supreme customer experience as it creates fitness expositions and for the highly-trained competitive athletes that are managing … [Read more...]
Blast from the Past: Amphetamines and Weight loss
Amphetamines are classified as a functional appetite suppressant and stimulant in weight loss pills. The term "amphetamines" typically refer to the different types, such as dextroamphetamine, amphetamine and methamphetamine, states the U.S. Drug Enforcement Administration. Amphetamines have been used therapeutically since over a century and their abuse has required implementation and restraint. All weight loss supplements with amphetamines are FDA approved require a doctor's prescription. How They Work Appetite is most commonly controlled by the brain. Amphetamines compress appetite by increasing levels of dopamine, it’s a chemical that … [Read more...]
Capsaicin: One Of The Most Potential Supplement For Cutting
If you have landed on this page, then I am pretty sure that you are one of them who is in need of an extra edge during cut and the one who wants to keep the food craving at bay and a fat loss at maximum. If yes, then the fat loss supplement – Capsaicin here I am going to discuss is perfectly suitable to fulfill your needs. The phytochemical capsaicin is one of the substances usually found in chili peppers that contributes to the hot and spicy flavor of the chili pepper. This astonishing compound has the unique capacity to promote a wide range of positive effects on human health, including anti-inflammatory effects, reduced body fat, … [Read more...]
Common Pre-Workout Supplement Mistakes That You Should Stop Making
It’s not just about finding the right workout supplements that actually work. One must know how to use them as well. If you need that extra push in the gym, pre-workout supplements are the best available option to go with.However, people usually tend to mess up taking them, even though this routine should be a rather simple one. Pre-workout supplements have surely done the best wonders, and this is the reason why they’ve become a must when it comes to serious training and workout plans that create results. As they’re pretty effective and easy to use, this is where people are apparently making mistakes. Here are the 3 most common mistakes … [Read more...]