All About Melatonin

What Exactly Is Melatonin? ///

Melatonin is the all-natural nightcap. It's secreted by the pineal gland, a pea-size structure at the center of the brain, as our eyes register the fall of darkness. At night, melatonin is produced to help our bodies regulate our sleep-wake cycles. The amount of melatonin produced by our body seems to lessen as we get older. Scientists believe this may be why young people have less problem sleeping than older people.

Why Take It? ///

Studies suggest that low-dose supplements can hasten sleep and ease jet lag, without the hazards or side effects of prescription sleeping pills. Melatonin may have many other uses and has been reported to make people feel better, strengthen the immune system, and reduce free radicals in the body.

Current research is underway to determine melatonin's effect as an anti-oxidant, immune-modulator in cancer, delayed sleep-phase disorders, and jet lag. Tests are still under way so there is much to still be learned about melatonin and its effects on the human body.

Who Benefits the Most? ///

Travelers and people suffering from mild sleep disorders. According to Newsweek, a typical comment from discussion groups on the Internet is, "Folks, I've tried melatonin and it's great. It has ... restored my sleep cycle, given me lots of energy."

What Is the Recommended Dosage? ///

The appropriate dose can vary enormously from person to person, and successful results have been achieved with dosages ranging from .1 mg (100 mcg) to 200 mg (200,000 mcg). "In controlled clinical studies researchers have found that as little as a tenth of a milligram (100 mcg) makes dozing off easier, whatever the time of day." Start off small (e.g. less than half of a milligram) each night before bed-time, and work your way to larger doses if needed.

What Is MG, MCG, and What Is the Difference? ///

Mmcg and mg are units of weight, like ounces and pounds, but are applied to tiny fractions of grams:

    1 mcg = 1 microgram = one-millionth ( 1 / 1,000,000 ) of a gram
    1 mg = 1 milligram = one-thousandth ( 1 / 1,000 ) of a gram = 1,000 mcg

A 1.5 mg tablet is five times the dosage of a 300 mcg (.3 mg) tablet.
How Do I Best Determine Pricing Value? ///
Remember that cost per gram is not necessarily the best indicator. Splitting a pill into two is difficult, and splitting it even farther into equal portions is frustrating and almost impossible. The best way to judge value is to determine the cost per coverage time. For example, a bottle of 100 tablets at the appropriate strength should last 100 days. If the bottle costs $10, the price per day is 10 cents. (Cheap!)

Are There Any Side-Effects? ///

According to one report, "10 percent of the users said the hormone did nothing for them, and another 10 percent complained of side effects such as nightmares, headaches, morning grogginess, mild depression, and low sex drive. In past studies, researchers have given people up to 600 to 3,000 times the usual doses—without causing any toxicity."

What Additional Benefits Are There and How Reliable Are These Claims? ///

"In test-tube and animal experiments, researchers have found that it protects cells, strengthens the immune system and slows the growth of some tumors." Tests with laboratory mice suggest that melatonin might also reduce the effects of aging—but remember, these results are preliminary. "... Some experts are appalled to see so many people toying with such a potent hormone. One concern is that high doses, while causing no immediate harm, could have unknown long-term effects. 'Even one milligram, the smallest commercially available dose, is at least three times higher than the normal amount in the body.'" (Note: Worldwide Labs supplies a 300 mcg dose.)

Should Certain People Avoid It? ///

Yes. "Those include women who are pregnant or nursing (since no one knows how excessive exposure to the hormone might affect a fetus or infant); people with severe allergies or auto-immune diseases (melatonin could exacerbate such conditions by stimulating the immune system); people with immune-system cancers such as lymphoma or leukemia (for the same reason), and healthy children (who already produce it in abundance). Women trying to conceive should also think twice about taking the hormone, since high doses can act as a contraceptive." As with any substance introduced into your body, if you have a medical condition you should always consult your physician first before taking melatonin.

Will Melatonin Extend My Lifespan? ///

There are no human studies to support this contention. In tests on both rats and mice melatonin caused a significant 20 percent increase in their lifespan. If melatonin does allow you to live longer and healthier it could do so because melatonin may reduce free radical damage; stimulate an aging immune system; protect the cardiovascular system; preserve a youthful circadian rhythm; or stimulate the production of growth hormone.

Will Melatonin Enhance My Sex Life? ///

There is no evidence to support this claim as it relates to humans. However, a 1995 rodent study suggests that taking small amounts of melatonin on a regular basis may prevent the age-related decline in testosterone levels, allowing men to be more active sexually in their later years.

Is Melatonin Safe? ///

Melatonin is one of the least toxic substances known. People have taken as much as 6 grams (600 to 3,000 times the normal dosage) of the substance in carefully monitored studies with no sign of toxicity. Only four complaints regarding melatonin have been reported to the FDA (USA's Food and Drug Administration). The only consistent side effect of high doses has been drowsiness and a slower reaction time. In the most extensive clinical trial to date, a high dose of 75 milligrams of melatonin per day was given to 1,400 women in the Netherlands for up to four years with no ill effects. The FDA reports that in the more than two years melatonin has been available for sale over-the-counter in the United States, no alarming side effects have been reported.

When Should the Dosage Be Administered? ///

Melatonin should only be taken at night, usually about 30 minutes prior to going to bed. If you are traveling on a long trip you may want to take a low dosage 300mcg tablet prior to getting on your flight and a 1.5mg pill prior to going to bed. If you commonly sleep during the night, melatonin should not normally be taken during the day—and vice versa—because melatonin plays a role in setting the body's daily clock.

Does Melatonin Have That Morning-After Hangover Effect of Sleeping Pills? ///

No. You should normally wake up well, refreshed, and full of energy. If you wake up feeling a little tired, reduce your dosage until you wake up feeling well-refreshed. You will not have the hangover effect you may experience with over-the-counter or prescription sleeping pills.

What Is Pharmacy Grade Melatonin? ///

Natural, animal, or bovine grade melatonin contains the actual extracts of the pineal gland. Because it comes from animal tissue, this grade of melatonin may be accompanied by viruses or proteins that could cause an antibody response. We highly recommend that people stay away from it.

The alternative is synthetic or pharmacy grade melatonin, which is produced from pharmaceutical grade ingredients. This form is molecularly identical to the melatonin that we produce in our own bodies, without unwanted extras.

Credit_Dr. Squat

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L-Carnitine: Metabolic Rocket Fuel

Why do you train? Is it the rush, the burn, the chiseled physique that gets noticed by complete strangers when you wear baggy clothes?

While the reasons are often insignificant, the rewards are generally immeasurable. And it makes no difference whether you fall under the title of bodybuilder, powerlifter or endurance junkie. Because at the end of the day, you're still an athlete with a passion for what you do. And as fate would have it, athletes share one very common and disheartening obstacle—the wall.

Now unless you're new to the lifestyle, you've probably learned a thing or two about your body. How it responds to stress, where your breaking point lies, how much fluid you require to make it through a high-impact session, the list goes on.

What many athletes fail to realize is that these excruciating training sessions demand enormous nutritional support.

The days of simply popping some mass-marketed discount multivitamin are dead. Fortunately, the nutritional sciences have blessed us with a wealth of supplements designed entirely around the seemingly endless needs of today's hardcore endurance athlete. L-Carnitine is among one of the best examples.

Discovered in 1905 by two Russian researchers, L-carnitine is widely regarded as one of the most effective ways to foster endurance, burn fat and shorten post-workout recovery times.

As a result, this amino-like substance has become a staple supplement with endurance athletes, bodybuilders and scores of health conscious individuals worldwide.

Here's How it Works

Deep inside every cell are microscopic sweatshops known as mitochondria. The sole function of L-carnitine is to transport the fatty acids from food (including those difficult to burn brown and saturated fats) into the mitochondria.

From there, they're converted into energy that can be used immediately. Now it doesn't take a Pfizer engineer to justify how beneficial this is to endurance athletes.

Every movement you make is at the mercy of this process, and without adequate levels of L-carnitine, your system becomes vulnerable to muscle failure, fatigue and snail-like sluggishness.

In contrast, a well-stocked reserve of L-carnitine allows you to convert stored fat into expendable energy. This ultimately allows you to train harder and longer without the nervous jitters of stimulants and caffeine.

The Perks

The benefits don't stop at the end of your session. Since its discovery, more than 18,000 published studies have examined the benefits of L-carnitine. As a result, it's become one of the top studied dietary supplements ever introduced.

The most notable have evaluated its ability to improve memory and mental capacity, heal sports-related injuries, support the cardiovascular system, boost male fertility and promote healthy skin.

Even more interesting, over 300 studies are conducted each year as technology continues to evolve.

What to Look for

As with any supplement, always read the labels with extreme scrutiny. Look for the words "Manufactured BY" and avoid those that read "Manufactured FOR".

Manufacturers are held to strict quality control, subject to surprise inspections and for the most part, take the quality of their products very seriously.

With L-carnitine, make sure to choose one that clearly reads "L" carnitine. There's also a D-carnitine, but most retailers don't even stock this "mirror" strain. You'll have your choice of tablet, capsule and liquid. Each is effective, but releases in different fashion.

How to Take it

L-carnitine should be taken prior to physical activity, and is absorbed by the body very quickly. If you're on your way to the gym, liquid or capsules are your best bet.

By the time you hit the weights or the elliptical, the L-carnitine in your system will be begging for you to give it something to do. Endurance and high-impact athletes tend to benefit best from tablet form, as they're known to release in a slower manner.

Start off with 500 mg on an empty stomach. This is a completely safe dose that can help the body adjust to its presence.

From there, feel free to adjust upward as you see fit. While the requirements vary from person to person, you won't need more than 1000-1500 mg per session.

Side Effects

L-carnitine appears to be very safe when taken as indicated. But as always, use caution when taking any supplement and pay attention to the signs your body gives you. If anything seems askew, discontinue use immediately and consult your physician.

Credit_Jayson Kroner

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Morning Nutrition: 7 Muscle-Building Breakfasts [Part2]

5. Protein French Toast with Sautéed Apples

There are just some foods that nearly every gym rat or gym bunny loves. French toast is one of them. Carb it up for a long day or a monster leg workout.

Ingredients

    2-3 slices Food for Life Genesis bread (or Ezekiel or le grain bread)
    1 scoop Dymatize ISO 100 French vanilla protein
    1/4 cup Almond milk
    1 egg
    1 egg white
    Cinnamon

Optional

    1/4 golden apple, sliced
    1 tsp coconut oil
    Cinnamon

Directions

1. In a bowl, mix eggs, almond milk, cinnamon, and protein.
2. Soak each piece of bread in the mixture until it is all used.
3. Lightly spray a pan or skillet with olive oil or coconut oil and heat pan. Cook each piece of bread until each side has browned.
4. Top toast with your favorite syrup, sugar-free syrup, or honey.

Optional Apples

1. Sauté slices in coconut oil and cinnamon.
2. Eat with French toast.

6. Anabolic Muscle Bowl

You want to start the day building muscle? This breakfast will get you there. I dare you to try this and not feel your "muscles feeding"—certified muscle food and energy.

Ingredients

    6 egg whites
    1/2 cup instant oatmeal, cooked
    1/2 banana
    1/8 cup walnuts
    1/4 cup raspberries
    Cinnamon
    Stevia or raw organic honey

Directions

1. Cook egg whites in a skillet on low heat.
2. If you want to cook your banana, spray another skillet with coconut oil or virgin olive oil and set on low-medium heat. Chop half of the banana into pieces and add to the skillet. Use a spatula and be careful not to let the banana pieces stick to the skillet.
3. Combine oatmeal and egg whites in a bowl and mix.
4. Add cinnamon and Stevia (or raw honey) and mix.
5. Top with banana, raspberries, and walnuts.

7. Dark Chocolate Gluten-free Protein Waffles

These pancakes are powered by Gaspari Nutrition MyoFusion. The "rite of passage" for any FMC/ FWC is making protein waffles and pancakes. And these waffles prove that feeding muscles is pretty delicious!

Ingredients

    1 scoop Gaspari Nutrition MyoFusion chocolate protein
    1 egg
    1 egg white
    1/4 cup sorghum flour
    1/8 cup almond flour
    1/3 cup almond milk
    1 packet Stevia (or cane sugar)
    1 tbsp dark chocolate Hershey's baking powder

Directions

1. In a bowl, mix protein powder, sorghum flour, almond flour, cocoa powder, Stevia or sugar.
2. Add eggs and almond milk and mix or blend.
3. Spray waffle iron with coconut or olive oil.
4. Pour batter onto the waffle iron and cook.
5. When waffles are done, drizzle with fruit, your favorite sugar-free syrup, or both.

Credit_Kevin Alexander

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Morning Nutrition: 7 Muscle-Building Breakfasts [Part1]

Besides post-workout, breakfast is really the only other time your body craves fuel. In the morning, we especially need good fuel to snap our bodies out of a catabolic state and into a muscle-building one. Start the day off right by feeding your muscles so you can have enough energy to power through the day and through tough workouts.

These 7 fit breakfast meals are perfect for any "Fit Man" or "Fit Woman" cook. They're not difficult, are quick, and most important, taste really good. Feel free to customize the portion sizes and ingredients to complement your diet and fitness goals. Eat up to muscle up!

1. Early Riser Breakfast

It's time to break out the cast iron skillet—every fit cook should have one. This breakfast will cook in the oven as you get yourself and family ready for the day. Definitely worth a try!

Ingredients

    6 egg whites
    2-3 thick asparagus spears, sliced
    1/2 cup cooked brown rice and quinoa mix (or cooked oatmeal)
    1 sweet mini red bell pepper, sliced
    Garlic, pepper and pinch of sea salt
    1/2 pink grapefruit
    1 scoop Dymatize ISO whey protein

Directions

1. Set oven to 405 F.
2. Lightly spray a cast iron skillet with coconut oil or olive oil.
3. Add cooked brown rice and quinoa to the skillet.
4. Pour in egg whites, and then add asparagus strips and pieces and bell pepper slices.
5. Bake in the oven for 15-18 minutes (or until eggs are cooked).

2. Post Cardio Protein Banana Split

Banana split for breakfast? Yep, you read that right. For all you who prefer to perform fasted cardio in the morning, here is an easy, customizable recipe to replenish those glycogen stores.

Ingredients

    1 medium banana
    3/4 cup non-fat Greek yogurt
    1/2 scoop Dymatize ISO protein
    1 strawberry, chopped
    1/4 cup blueberries
    1 large tbsp granola
    1 tbsp dark chocolate chips

Directions

1. Slice banana in half lengthwise and lay both sides in a bowl or on a plate.
2. Mix together protein and Greek yogurt and spoon on top of the banana slices.
3. Top bananas and protein mixture with berries, granola, and chocolate chips.

3. Bell Pepper Rings with "Fit Grits," Egg Whites and Pico de Gallo

This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you.

Ingredients

    2 eggs
    6 egg whites
    1 cup raw spinach
    1/4 cup brown rice farina
    1/2 bell pepper (any color)
    Pico de gallo

Directions

1. Cook egg whites and farina separately. Mix together and add spinach. Cook until spinach is wilted.
2. Cut bell peppers horizontally to create 2 thick rings.
3. Lightly spray another skillet with coconut oil or olive oil and set on medium heat.
4. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
5. Push down on the bell pepper sides to prevent spillage. Let it cook until the egg turns white.
6. Place cooked pepper rings and egg/farina mixture on a plate. Top whatever you'd like with pico de gallo.

4. Red-Eye Chocolate and Peanut Butter Protein Parfait with Blueberries and Dark Chocolate Chips

This parfait packs a punch; and not just because it's made with Gaspari Nutrition ISOFusion. The shot of coffee gives you the jolt you need to jumpstart your day.

Ingredients

    1 scoop Gaspari ISOFusion protein powder
    1 tbsp Nescafe instant coffee
    1 tbsp cocoa powder
    1 cup Fage 0% non-fat Greek yogurt
    2 tbsp powdered peanut butter
    1/3 cup organic granola
    Fresh blueberries
    1 tbsp dark chocolate chips

Directions

1. Add granola to a jar, glass, cup or bowl.
2. Add 1/3 cup yogurt on top of the granola.
3. Mix 1/3 cup yogurt with powdered peanut butter. Add to the jar.
4. Mix 1/3 cup yogurt with protein powder, coffee, and cocoa powder. Add to the jar.
5. Top parfait with granola, 1 tbsp of chocolate chips, and blueberries.
 

 Credit_ Kevin Alexander

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Stack It, Scorch It: How To Build The Perfect Fat Burner

The spring thaw is underway. How do I know? Because the annual onslaught of people asking me one question has begun: "What's a good fat burner?" This tells me that summer's right around the corner.

My first response to this question is always that a solid training and nutrition plan are the first and most important line of defense. But yes, certain supplements can certainly help with your fat-loss efforts. In this article, I will break down the most effective fat-burning ingredients by their major mode of action. It is true that many of these ingredients work through a number of mechanisms. However, I will focus on the one mechanism that has been confirmed with numerous studies.

Of course, you can simply look for commercial fat burner products that already use a number of these ingredients, if that's easiest for you. Some good commercial fat burners that use some of these ingredients include BPI Roxy Lean, Dymatize Dyma-Burn Extreme, MuscleTech Hydroxycut, Nutrex Lipo 6 Black, and http://wheyey.blogspot.com/ to name a few.

Personally, I prefer to buy my ingredients by themselves and stack them together. It may cost more on the front end, but by gaining the ability to dial in the precise dosage to maximize fat-burning, I feel like I often save money in the long term. If you go with a commercial fat burner, use this article to gain a better idea of what you're taking and why. Otherwise, consider stacking with at least one ingredient from each of these five categories.

1. Fat Releasers

The body fat that you hold under your skin is stored in fat cells, or adipocytes. To lose body fat, aim to make these fat cells as small as possible. To do that you basically need to push the fat cells to empty out the fat they're already holding. There are several ingredients that do this, but these two classics have the most science behind them.

Caffeine

When you think of caffeine, you probably think of the buzz you get. Maybe you think that the stimulant effect is what's ramping up calorie-burning. While caffeine does do that, the main benefit it offers for fat loss comes from its ability to free up fat from fat cells.

When you ingest caffeine, it binds to receptors on your fat cells. Normally the nucleotide adenosine binds to these receptors, and when it does, it puts a halt on fat release from the cells. With caffeine sitting on the receptors, adenosine can't attach, and fat release is maximized. This is particularly effective when taking caffeine before workouts, several studies have confirmed.

How to stack it: 200-400 mg of caffeine between meals 2-3 times per day, with one of those doses 30-60 minutes before workouts on training days.

Yohimbe

If you still think yohimbe is just a sex-aid supplement, it's time to put that notion to sleep. The extract from the bark of this West African tree, Pausinystalia yohimbe, contains the active compound yohimbine, which is now known primarily for its fat-burning effects. It aids fat loss by specifically increasing the amount of fat that gets released from your fat cells, much like caffeine does, but via a different mechanism. Taking both together can compound the effects on fat release.

Research shows that when taken before exercise, yohimbine may more than double the amount of fat released from fat cells. However, it's not for everyone. If you have any liver, kidney, or heart problems, are pregnant or breastfeeding, are prone to anxiety, or have a psychological disorder, steer clear of yohimbe.

How to stack it: Take enough yohimbe extract to provide 5-20 mg of yohimbine per dose 2-3 times per day, with one of those doses 30-60 minutes before workouts on training days.

2. Calorie Burners

Just because supplements like caffeine and yohimbe can help to free up more fat from your fat cells doesn't necessarily mean that that fat will be burned off for good. You also need to ramp up your calorie burn, requiring your body to use that freed up fat as a fuel source. These two ingredients will boost the number of calories your body burns, forcing that fat to be burned away for good.

Green Tea Extract

Green tea extract is a no-brainer supplement when it comes to fat burners. It aids fat loss by boosting the number of calories you burn each day, and that's saying nothing of the host of health and physique benefits it offers, such as enhanced joint and muscle recovery. It's also a powerful antioxidant.

The active ingredients in green tea responsible for fat-burning effect are catechins, and one catechin in particular called epigallocatechin gallate (EGCG). This potent antioxidant inhibits an enzyme that normally breaks down the neurotransmitter and hormone norepinephrine, which speeds up processes in the body-such as calorie burning.

How to stack it: Take about 500-1000 mg of green tea extract-preferably one standardized for high EGCG content-2-3 times per day, with one of those doses 30-60 minutes before workouts on training days.

Capsaicin

This increasingly popular supplement is the natural plant chemical that gives spicy peppers their heat. It also increases the amount of calories your body burns, thanks to its ability to raise epinephrine levels.

One study from Japanese researchers found that consuming capsaicin with a meal raised calorie expenditure by more than 30 percent. A study from the University of Oklahoma likewise found that subjects who took a supplement containing both capsaicin and caffeine burned more calories during and after exercise than those who didn't.

How to stack it: Look for capsaicin or cayenne pepper supplements that list Scoville thermal units or heat units (HU), and take enough to supply 40,000-80,000 units. Take 30 minutes before meals 2-3 times per day, with one dose 30-60 min before workouts.

3. Fat Transporters

So now we've got all that excess, freed-up fat floating around. Unfortunately, sometimes an increase in caloric burn isn't enough to ensure that it all gets torched for good. The fat has to get to the tiny power plants, known as mitochondria, located in the body's cells where it will be burned up as fuel. But fat isn't allowed to pass into the mitochondria at will; it must be carried in. Fat transporters can help to maximize the amount of fat that gets in.

Carnitine

This amino-acid-like molecule is a critical component of the complex transporting system that brings fat into the mitochondria, where it is finally burned away for good. Several studies confirm that supplementing with carnitine increases the amount of fat that the body burns up.

How to stack it: Take 2-3 grams of carnitine in the form of L-carnitine, L-carnitine L-tartrate, or acetyl-L-carnitine, 2-3 times per day with meals. Take one dose with your pre-workout meal and another dose with your post-workout meal.

4. Fat Stoppers

Fat loss is a constant, ongoing battle of trying to consume more than you store. So while it's a good idea to use supplements that can free up more fat and burn it up, you should also consider using supplements that decrease the amount of fat your body stores.

Conjugated Linoleic Acid (CLA)

This is a naturally occurring group of healthy omega-6 fats. Numerous research studies confirm that CLA enhances fat loss while simultaneously boosting muscle growth and strength. The main way it works is by inhibiting the enzyme lipoprotein lipase (LPL). LPL allows fat cells to take up fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA prevents the body from storing fat and instead encourages it to burn fat.

How to stack it: Take 1-3 grams of CLA with breakfast, lunch, and with your last meal or shake at night.

5. Gene Activators

The more we learn about nutrition and nutritional supplements, the more we realize that nutrients can affect our genes in some profound and surprising ways. Fat burning is one such case.

Fish Oil

This source of essential omega-3 fats provides both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats have recently been found to turn on genes the increase fat burning while turning off genes that decrease fat storage. That doesn't include the laundry list of other benefits these fats provide, such as enhanced brain function, improved mood, joint recovery, and even elevated muscle growth.

How to stack it: Take 2-3 grams with meals two to three times per day with meals.

Credit_TJim Stoppani, Ph.D., Muscle & Fitness

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10 Foods To Improve Your Heart Health & Attack Fat!

These 10 foods will be in no particular order, but they are staples in my daily intake for many reasons. I will explain.

1. Blueberries

I just keep hearing so many good things and even new things about these berries. First of all, they are blue, so you know they are loaded with antioxidants just from the skins.

Next they are low in calories and I have read they are anti-inflammatory, reduce blood pressure and are rich in nutrients (Shaughnessy et al., 2009). Not to mention, they taste absolutely great! I get them fresh and frozen. Frozen blueberries have a nice crunch and make a nice addition to cereal, oatmeal or a protein shake.

2. Oatmeal

In general, any kind will do (instant, old-fashioned, steel-cut). But technically, I like the old-fashioned oats because they are more coarse and thus will have a lower glycemic index since they are not as small-cut as instant.

Oatmeal is a great source of fiber, in particular, soluble fiber (Sadiq et al., 2008; Welch, 1994). This fiber is great for lowering cholesterol by increasing the elimination of the bad cholesterol (Sadiq et al., 2008; Welch, 1994).

In fact, there was a recent paper that showed a compound in oats called avenanthramides (AVA) has favorable anti-inflammatory and antioxidant potential (Koenig et al., 2009). Granted, this was a supplement with a higher dosage of this compound, however, the compound is still found in oats, and whether it has this benefit from such a small amount in one bowl of oatmeal is besides the point. The bottom line is, it has this compound and this just adds more credence to the benefits of oatmeal.

I have oatmeal almost every morning and it never gets old or boring. Here are a few of my recipes:

    Old-fashioned rolled oats, 3/4 cup of boiled water, blueberries, cinnamon, almonds, strawberries, pineapple, tamari pumpkin seeds, 1 tsp psyllium fiber, 3 tsp wheat bran, 1 dried prune (chewed into 4-5 pieces), dried cherries (rinsed to eliminate excess sugar), canned Montmorency cherries.

    Multigrain hot cereal (rye, barley, wheat, oat), 3/4 cup of boiled water, blackberries, walnuts, 1/2 banana diced, 2 tsp of buckwheat honey (darker honey higher in antioxidants), cinnamon, fresh ginger (a small piece minced), fresh coconut meat.

3. Almonds

Too many good things. It is rich in monounsaturated fat, rich in vitamin E and other minerals and a decent source of fiber. Studies have shown the beneficial effect of almonds on lowering cholesterol (Hyson et al., 2002; Kris-Etherton et al., 2009).

Recent research has even shown almonds can even boost exercise performance and help fight fatigue (Yi et al., 2009). I enjoy almonds in several ways. I like them whole or slivered. I even drink almond milk, which has only 40-45 calories per 8 ounce glass! I add almonds to oatmeal, yogurt, salads, smoothies and I love eating them with grapes!

Here is a fantastic salad with almonds:

    Strawberry-Almond Bliss: 1-2 cups of organic spinach, 2 tbsp of organic feta cheese (crumble the cheese in your hand and add), 1-2 navel orange wedges (squeeze the juice onto the salad and cut the pulp and add it), 2 handfuls of purple grapes, 2-3 strawberries diced, 1-2 handfuls of slivered almonds.

4. Yogurt

Just a no-brainer as a staple. It can be enjoyed anytime of day and is just fantastic! It is loaded with calcium, protein, vitamin D and good bacteria to aid digestion and even reducing cholesterol (Ataie-Jafari et al., 2009).

Yogurt has also been shown to augment fat-loss and reduce abdominal adiposity (Zemel et al., 2005). Calcium, which is abundantly found in yogurt and dairy foods, has been shown to not only be great for preventing osteoporosis, but reports show it can also accelerate fat-loss (Jawadwala et al., 2009; Zemel et al., 2004).

My favorite yogurts are organic Greek yogurt or any other fat-free organic brand. An easy way to sweeten yogurt to taste is by adding the good sweeteners like molasses, honey or dried fruit.

5. Water

Water satiates, lubricates and accelerates us! Water can boost metabolism (Boschmann et al., 2003). Remember, we are 70% water by bodyweight, so if we keep our aqueous internal environment replenished, this will only speed up and expedite our body's daily functions.

Water also keeps the joints lubricated. So instead of looking for the next hot joint support supplement, why not drink an extra glass of water. So often we take little things like drinking water for granted. Water can also satiate us. Water has a strong effect on creating expansion or distention of the stomach (Geliebter et al., 1988).

So next time you eat a meal and are upset that you are still hungry because you are working so hard towards a weight-loss goal, drink a glass of water. Better yet, drink 4 glasses of water and wait 10-minutes. You could also eat a high-water food such as watermelon or soup and these will also satiate due to their high-water content (Rolls et al., 1999). 9 out of 10 times, you will not be hungry afterwards!

 6. Grapefruit

Fresh grapefruit or even the juice are fine. Why do you think there is a grapefruit diet? Apparently this fruit has done something right! Grapefruit is the size of a cabbage ball, yet on 40 calories for the entire thing!

It is one of the, if not the lowest calorie fruit, ounce for ounce. It is rich in vitamin C being a citrus fruit. Grapefruit has also been shown to aid in fat-loss and reduce insulin resistance (Fujioka et al., 2006).

Grapefruit also has natural testosterone-stimulating effects (Dib et al., 2009). It also is a good source of beta-hydroxy-beta-methylbutyrate (HMB) (Wilson et al., 2008). Also, it is very satiating and filling being filled with water and having a bitter sweet taste to satisfy any sugar-craving.

Weight-Loss Real-World Application: No matter how bad your sugar craving is at night, eat 1-2 slices of grapefruit then re-evaluate. Again, this will dampen the severity of the craving and you will likely make a healthier choice or eat less of what you originally craved. Best case scenario though, you eat the entire grapefruit!

Remember, this is only 40-calories! Seems like a lot of sweet sugar, but this is why fruit has been called "Nature's candy." Fruit never made anyone fat and even if it did, that would be the world's healthiest fat person.

7. Eggs

Yolks or not, this food also has too many good things to not include in the diet. One egg has 6 grams of protein and they contain many positive minerals and vitamins.

There have been reports illustrating how eggs are a staple in the successful long-term success of people who lost weight (Vander Wal et al., 2008). Here's why --> First, eggs are satiating due to the protein content. Protein has an effect on the hormone ghrelin, which is involved in influencing appetite regulation. Too keep things simple, protein will satiate one longer.

I eat organic eggs for various reasons. First of all, grass-fed hens will produce healthier lipid profiles in the eggs they lay. Sometimes we need to think about what we eat.

In other words, you are what you eat, literally. I mean, think of the lifestyle of the food you are eating. For instance, eating pork means you are eating from a sedentary lazy animal that has a high body fat composition. On the contrary, eating fish and chicken means you are eating from lean and active animals.

Eating plant foods are very low in fat and loaded with nutrients. The yolk of an organic egg actually has less cholesterol than conventional eggs.

If I recall, the daily cholesterol value of one conventional egg is 71%, whereas with an organic egg it is only 57%. Plus, organic egg yolks also contain 40% iodine and host other things like riboflavin, zinc, etc. If you recall, iodine is important in thyroid function, particular the metabolism boosting hormones!

Here are some of my favorite egg creations:

    2-3 organic egg whites, 1 organic yolk (optional), chives, salt substitute, black pepper. Shallow fried in pan with either extra virgin olive oil or virgin coconut oil.

    2-3 organic egg whites, 1 organic yolk scrambled, organic American cheese, green, yellow, orange or red bell pepper ( I switch it up every other week). Shallow fried in pan with either extra virgin olive oil or virgin coconut oil. I sometimes add the bell pepper to the egg omelette cold, since bell peppers are a rich source of vitamin C and vitamin C is heat-sensitive.

8. Pineapple

Bromelain is what I'm talking about! This is a powerful anti-inflammatory substance and pineapple is rich in it (Chobotova et al., 2009)! Pineapple is also rich in vitamin C and has just a fabulous taste. I sometimes like to make a great tropical fruit salad with it.

    Tropical Breeze Fruit Salad: Diced pineapple, grapes, strawberries, blueberries, almonds, 1 tsp molasses, coconut meat, cinnamon, 1/4 cup of kefir, 1/4 cup of soymilk.

9. Montmorency Or Red Tart Cherries

These are the same cherries used in cherry pie. Too bad, because they can be eaten really with anything. I went to the American College of Sports Medicine Annual Science meeting in Seattle this year (2009) and sat in on several presentations of published papers documenting the benefits of red tart cherry juice (Jones et al., 2009; Kuehl et al., 2009).

The benefits came from the anthocyanins in the cherries (Keuhl et al., 2009). They promote reduced inflammation and they seem to be protective against DOMS (delayed onset muscle soreness) (Kuehl et al., 2009).

I've been eating them ever since and can attest to there benefits. I seem to recover faster and feel less stiffness in the mornings. They can easily be found in most grocery stores in the canned fruit aisle. I get the brand that has no added sugar, so essentially, I'm eating the cherries themselves and drinking the leftover juice! I actually had a recent breakthrough in a little drink concoction I made and it tasted so good!

    Joint Support Concoction: 1/4 cup of Montmorency cherry juice from the can, 1/4 cup of pomegranate juice, glucosamine sulfate powder. I do not know why, but this just tasted so good when I drank it. Glucosamine sulfate is kind of bitter and has a funny taste, but drinking it with this made it taste really good. Actually, the glucosamine actually added a unique taste to the fruit juices together!

10. Tamari Pumpkin Seeds

I'm not a registered dietician, but I know what are the healthier foods in terms of caloric quantity, carb quality, fat quality, vitamin/mineral quality and naturalness of the food. It would take too long to get into this, but I will gently delve into this a little.

Caloric quantity is the caloric density based on taking the calories per serving and dividing that by the grams per serving. This is based off the book, "Volumetrics," by Barbara Rolls.

Anything under a 2.5 is considered a lower caloric density food I believe. Carb quality comes from looking at total carbs, seeing how many are from sugars (sometimes one will not know how much is added vs. naturally in the food), fiber content, and sugar in the ingredients and where it falls in terms of numerical order in the ingredient list.

Anyhow, tamari pumpkin seeds are incredibly amazing and by far, the best seeds out there for bodybuilders in particular (I'll explain later) and really for anyone! Let me explain this now: This is the caloric composition per serving:

    Fat- 6 g
    Fiber- 11 g
    Protein- 18 g

Do you see anything wrong with this picture?! Most nuts and seeds have a fat to protein ratio of about 2 or 3 to 1. For example, a serving of peanut butter would be 15-18 grams fat, 6-8 grams protein depending on the brand. This goes for most nuts in general. However, these tamari pumpkin seeds have the complete opposite dietary composition! So basically, you are getting a super high protein seed, low in fat, but high in the good fat and high in fiber!

Conclusion

All in all, these 10 foods are a staple in my daily nutrition. All 10 of these foods are natural foods with minimal to no processing and are un-refined. Just the way I like my food and as close to nature as nature intended.

Credit_Ivan Blazquez

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Plant Protein: Vegetarian-Friendly, Protein-Packed Recipes [Part2]

Everybody needs a little change now and then. Try going meatless for a couple meals by using these tasty veggie-protein recipes. You’ll get the nutrition you need and the variation you want!

4. Tofu Bento

This is a great protein-packed meal I love to make for lunch during the week. I usually take whatever vegetables I have in the fridge, stir fry them with some lively spices, and add them to brown rice and tofu. Use whatever veggies you'd like—below are my usual ingredients.

Ingredients

    1 package extra firm Tofu
    2 cups cooked Brown Rice
    2 tbsp Low-sodium Soy Sauce
    1 tsp each of Ginger, Garlic Powder, and Onion Powder
    1 tsp Chili Paste
    1 bunch Broccolini, chopped
    1 Red Bell Pepper, sliced
    1 Orange Bell Pepper, sliced
    1/4 cup sliced Green Onion (optional)
    Sriracha to top (optional)

Directions

1. Remove tofu from package and press with paper towels to absorb all excess moisture.
2. Chop tofu into cubes and place in large Ziploc bag.
3. In a large saute pan, heat olive oil over medium heat.
4. Add broccolini and bell pepper and stir until lightly softened.
5. Heat another pan to medium heat and add tofu.
6. Cook tofu for 5 minutes, stirring occasionally until all sides get cooked.
7. To serve, add 1/2 cup of brown rice and top with tofu, veggies, and green onions.

5. Lentil Marinara Spaghetti Squash

When you're dieting for a competition, it's unlikely your nutrition plan allows for pasta. Don't be sad! This recipe tastes just as good as the real thing—just without all the simple carbs. You'll get some healthy, complex carbs from the lentils and extra veggie goodness from the spaghetti squash.

Ingredients

    1 whole Spaghetti Squash
    1 can diced Tomatoes (look for low-sugar and low-sodium versions)
    1 cup cooked Lentils
    1 tbsp Olive Oil
    1 cup Broccoli, chopped
    1/2 Onion, chopped
    1/2 Red Bell Pepper chopped
    1 tbsp chopped Garlic
    1 tbsp Italian Seasoning
    Salt and Black Pepper, to taste

Directions

1. Preheat oven to 400 degrees.
2. Pierce squash with fork multiple times and bake for 60 min, or until outside is softened.
3. In a large pan, heat olive oil and garlic over medium heat.
4. Add lentils, tomatoes, veggies and spices.
5. Bring to a boil and reduce to a simmer for 15 minutes.
6. While sauce is cooking, scrape out spaghetti squash with fork onto plate.
7. Top with about one cup of lentil marinara sauce.

6. Tempeh Lettuce Wraps

Many people love P.F. Chang's chicken lettuce wraps. I was inspired to create a cleaner, meat-free version at home! It is quick and tasty, and a great option for a low-carb dinner.

Ingredients

    1 package Tempeh, crumbled
    1/2 Red Bell Pepper, chopped
    1/2 Onion, chopped
    1 tbsp chopped Garlic
    1 tbsp Olive Oil
    1 tbsp Low-sodium Soy Sauce
    1 tsp of Ginger, Onion, and Garlic Powder
    1 head Butter-leaf Lettuce

Directions

1. Heat olive and garlic in a large pan over medium heat.
2. Add onion, tempeh, and bell pepper and saute for 3 minutes.
3. Add soy sauce and spices and cook for another 2 minutes.
4. Spoon mixture into lettuce leaves.

Credit_Jillian Beck

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Plant Protein: Vegetarian-Friendly, Protein-Packed Recipes [Part1]

We all know that protein is essential for muscle growth and fat loss, but you may not know that your protein doesn't always have to come from animal sources. Plants can be a great source of clean protein—you just have to know what kinds to buy. If you're tired of constantly firing up the grill for chicken breasts and turkey burgers, try something new!

Use these six protein-filled, plant-based recipes to add some new flavors and protein sources to your diet. They'll help fuel your transformation and keep you feeling healthy and energized!

1. Quinoa Salad

This is one of my favorite summer salads to bring to barbecues or to pot-luck parties. It also serves well for weekly meal planning! This dish isn't your average green side salad, but has a healthy dose of protein, complex carbs and good-for-you fats. Pair it with lean meat for a complete meal.

Ingredients

    1 cup uncooked, dry Quinoa
    1 cup shelled, frozen Edamame
    1 Red Bell Pepper
    1/4 cup chopped Cilantro
    1 Lime
    1 tbsp Olive Oil
    1/2 tsp each of Garlic Powder, Onion Powder, Cumin, and Paprika
    Salt and Pepper, to taste

Optional Add-ins

    1/2 cup cooked Black Beans
    1/2 Red Onion, chopped
    1 Tomato, chopped
    1/2 Cucumber, chopped
    1/4 cup Hummus

Directions

1. Bring 2 cups of water and 1 cup dry quinoa to a rolling boil. Boil for 2 minutes.
2. Reduce to a simmer and cover. Allow to cook for another 15 minutes, then fluff with a fork.
3. In a separate small saucepan, boil frozen edamame in water for 5 minutes, or until fully cooked.
4. Once quinoa and edamame are fully cooked, add all ingredients in a large bowl and mix until all flavors are incorporated.

2. Stacked Portabellas

This is a filling, hearty veggie dish! Even though there's no meat, you'll still need a knife and fork to dig into this meal.

Ingredients

    2 large Mushroom Portabella Caps rinsed clean and dried
    1 cup cooked Quinoa
    1/2 cup crumbled Tempeh
    1/2 Onion, diced
    1 cup Spinach
    1 Tomato, sliced
    2 tbsp shredded Almond Cheese or Fat-free Mozzarella
    1 tbsp Olive Oil
    1/2 tbsp each of Paprika, Cumin, Garlic Powder, and Onion Powder
    Sea Salt and Black Pepper, to taste

Directions

1. Turn on oven to high broil.
2.  Heat olive oil in a large saute pan over medium heat.
3. Add onion and tempeh to pan and saute for 2-3 minutes, or until onion begins to soften.
4. Add quinoa, spices, salt and pepper and saute a few more minutes.
5. On a baking sheet, place portabello mushrooms brushed lightly with olive oil.
6. Stack mushroom caps with spinach, quinoa mixture, sliced tomatoes, and shredded cheese.
7. Broil for 5 minutes.

3. Mexican Style Protein Bowl

Give yourself a break from grilled meat and throw these ingredients together for an easy and tasty alternative to the usual. You'll get all the flavor of a Mexican-restaurant meal without the fried fat and unhealthy calories!

Ingredients

    1/2 cup cooked Brown Rice
    1/3 cup cooked Black Beans
    2 heaping spoonfuls of Salsa
    1/4 sliced Avocado

Optional Add-ins

    2 tbsp plain Fat-free Greek Yogurt
    Your favorite go-to Hot Sauce

Directions

1. In a bowl, combine all ingredients.
2. Enjoy!

Credit_Jillian Beck

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The Top 5 Supplements For Faster Muscle Gain

Are you trying to build muscle with little to no results? Perhaps supplementation is a good option for you. Read on for the top 5 muscle building supplements and how they can benefit your gains!

You will see tons of supplements geared toward building lean muscle and restoring the body after a strenuous workout. For the most part, these supplements work well for people but not all supplements work for all people. Due to the unique nature of our bodies, some athletes will respond differently to some supplements. Despite those differences, there are a number of supplements that show the greatest benefit and the most return across the board. I will highlight five of the top supplements that will help you best with muscle growth.

1. Creatine

Creatine is a natural occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95% of the body's Creatine supply can be found. The remainder is stored throughout the rest of the body.

This naturally occurring metabolite has been reproduced as Creatine monohydrate for dietary supplement purposes. It's used for cellular energy production and modulation.

The perks of Creatine supplementation:

• The promotion of lean muscle tissue 
• Increased muscle cell volume 
• Faster post-workout recovery 
• Increased glycogen synthesis 
• Increase high intensity muscle performance 

Athletes typically prefer Creatine when weight training and bodybuilding because of the rapid pace at which lean muscle mass is built. Likewise, for many it's easy to stop taking Creatine because it's naturally produced by the body. When an athlete stops taking this supplement, the Creatine levels in the body return to normal within 3-4 weeks.

Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and second half of your daily serving with your post-workout shake.

2. Beta Alanine

This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in Beta Alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in Beta Alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as 4 weeks.

This is significant because during high intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance and shuts down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to the delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.

Additional benefits of Beta Alanine Supplementation:

• Elevated endurance
• Improved force output
• Reduced fatigue
• Improved body composition
• Works synergistically with Creatine
• Enhanced performance for athletes regardless of intensity or duration

Recommended Dosing: 2-3 grams pre-workout is sufficient if you are an advanced lifter an additional 2-3 grams post-workout has shown to help with the recovery process.

3. Whey Protein

It's been systematically surmised that body builders and trainers can improve performance and lean muscle gain when consuming whey protein shakes or supplements. Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals that are easily digested in liquid form.

Whey is typically taken before and after a workout to improve muscle recovery and restoration. Whether you are on a muscle gain diet or concerned with losing body fat, a whey protein supplementation to an exercise routine can speed the gain and loss process. Here are some key benefits to whey protein supplementation.

    Easily Digested:

    Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Because these supplements contain a number of vitamins and minerals not available in everyday meals, this is a great supplement for anyone with a busy lifestyle.

    Lactose Intolerant:

    Anyone who is lactose intolerant knows the cramping and discomfort of trying to take everyday dairy shakes. Whey protein shakes are generally made with a combination of egg proteins, soy proteins and calcium caseinate protein. That means there are no similar negative side effects to pure milk products.

    Note: Please read the label carefully and if you have a recommendation about Lactose Free Protein Powder please email me.

    Improved Muscle Repair:

    When you complete an intense weight lifting workout or sporting event the body needs to repair itself. In order to do that it needs specific nutrition. Protein is the essential building block for muscle repair and comes packed in whey protein shakes and supplements. When taken immediately after a workout the protein triggers rapid muscle recovery.

    Natural Appetite Suppressant:

    Eating a high protein diet can stave off hunger, making it easier to consume a low-calorie diet without suffering from severe hunger. Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals.

    Amino Acids:

    Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of amino acids that provide assistance in protein synthesis.

    Improved Metabolism:

    Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn and reduced hunger.

    Recommended Dosing: consume 30-40 grams of whey protein at a time. Best used pre and post-workout, but also is a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes - though having a whey protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.

4. Branch-Chain Amino Acid (BCAA)

Another common supplement that weight trainers and bodybuilders turn to is branch-chained amino acids (BCAA's) to improve workout results. Of the 21 amino acids in the body, three are referred to as BCAA's: leucine, isoleucine and valine. These are the main elements of protein and combine to make up about 30% of the skeletal muscle within the body.

The body uses BCAA's to help the muscles recover. Like a whey protein supplement, BCAA's drive nutrients to the muscle tissue allowing for improved workout recovery. The body will burn off BCAA's as you work out, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.

There is also some measure of proof in its use that BCAA's can help improve endurance by keeping muscles fueled - something that is of interest to long distance workouts such as backpacking or long distance running (marathons), distance swimming, or any other prolonged workout.

    Recommended Dosing: 3-5 grams upon waking and 3-5 grams pre and post-workout.

5. Glutamine

Glutamine is touted for its ability to slow muscle tissue breakdown during intensive exercise which can help in improved strength thresholds and elevated endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles of course inspires the body to produce greater lean muscle to compensate.

Glutamine also has a number of other benefits associated with taking it in supplement form:

Preservation of muscle tissue allows your body to burn additional fat - as the more lean muscle your body has the more effective your metabolism is. When training to lose weight, the body will also shed lean muscle so it's important to slow this muscle loss.

Glutamine has shown positive results with the improvement of the immune system in many who take this supplement. When you're under intense training, it places stress not only on the muscles but on our entire immune system. Glutamine restores not only the health of the muscle tissue but it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.

Glutamine is cited for its ability to enhance growth hormone levels in the body. This is a major draw for those who want to focus on building muscle, as studies have suggested that just 2 grams of glutamine supplementation can increase growth hormone.

Muscle tissues require nitrogen, and glutamine supplements (L-glutamine) is made up of approximately 20% nitrogen which makes it one of the best suppliers of nitrogen for muscle tissue. When stacked with other muscle recovery and building agents like creatine and whey protein there is a significant increase in the potential for hitting rapid training goals.

    Recommended Dosing: 5 grams upon waking; 5 grams post-workout and 5 grams before bed.

Conclusion

Of course results can always be achieved without supplements, but the process is always going to be slower. My advice to you is get your diet in line first and foremost. You will be very surprised by how much better your body will respond to weight training when your dieting is in line. Then if you decide to take the supplements I have recommended you should see better results.

The results that you gain from supplementation are going to vary, specifically because each person will have a variable workout utilizing different levels of intensity and length. If your diet is in line and you are working out with the upmost intensity I am sure that these supplements will help you get to the next level.

Credit_Alex Stewart

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Whey Protein Secrets

Whey protein is a type of protein present mainly in milk. This protein is separated from milk during the process of cheese making. Whey protein is popular amongst sports persons, persons attempting to lose weight or heavy strength trainers etc.  Here are few facts about Whey Protein:

• Whey protein is helpful for weight loss, muscle building, lactose intolerance, infant formula, allergy, asthma, high cholesterol, obesity, treating cancers, etc.
• It can be useful for people with lactose intolerance. Those who cannot digest milk can rely on whey protein for its nutritional benefits.
• There no documented side effects of whey protein.  Consumption of whey in increased amounts can lead to some symptoms such as nausea, vomiting, loose motions and upset stomach. One must consult experts before increasing the consumption of whey.
• This form of protein is better absorbed in the body than any other form of protein. Whey protein is a prominent source of protein being low in cholesterol, fats etc. So, it can be preferred over milk. But processing of whey makes it costlier.
• Presently this supplement is widely used as over the counter medicine. But FDA does not have any control over the quality of the protein. One needs to be cautious while selecting an appropriate supplement.
• Consumption of whey protein depends on the level of activity. It helps in building muscle mass. One can combine post or pre work out meal with whey protein shake.
• Whey protein is said to be the best supplement for vegetarians as they lack in essential amino acids.
• There are no documented studies to support the benefits of whey protein. One can discuss with experts to incorporate whey in daily meals.
• It is available as whey protein concentrate, whey protein isolate and whey protein hydrosate.
• Experts suggest 0.8 gm 1 gm of protein per kg body weight. In case of sports persons and heavy strength trainers, the requirement can be different.

Credit_Divya Sanglikar

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