Some facts about milk that you need to know

Many words are spoken and written about the qualities and disadvantages of milk, and the opinions about its health and nutritional values ​​are strongly divided, and the opinions expressed often contradict each other. Interestingly, a significant part of both these critical and enthusiastic theories – there is no solid justification. In this article I will present a few hard facts about milk, which you should read to form an opinion about yourself. 


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Problems with drinking milk

Some people can drink milk with liters and do not experience any unpleasant consequences resulting from this fact, other people feel discomfort from the digestive tract, bloating, gas, sometimes diarrhea after just one glass. For this fact corresponds to lactose contained in milk, a sugar which is not tolerated by everyone equally. The problem with milk sugar tolerance may be related to deficiency of the enzyme – lactase. It is worth knowing that usually doses of milk in the range of 150 – 250ml are tolerated by most people quite well, only exceeding this amount results in intestinal problems. 

Scientific research

Indicates that milk can have a positive effect on the post-workout regeneration process, where its action includes, on the one hand, rapid replenishment of liquids and electrolytes, and on the other – renewal of energy reserves and enhancement of protein synthesis. It has been experimentally proven that when it comes to hydration, milk is not inferior to leading sports drinks, and in the field of muscle regeneration – it works better than carbohydrates, drinks containing soy protein. Interestingly, better results were obtained for full-fat than non-fat milk. 

Some facts

Although it would be better to drink fresh milk than it is bought in stores, it is not true to say that the latter is worthless. Similarly, it is better to choose pasteurized and microfiltered milk than UHT sterilized, but here, contrary to many theories, there is no diametrical difference between them in protein, vitamins and minerals. Often the attention is paid to adverse effects resulting from submitting milk to industrial methods of thermal processing, however, it is worth remembering that milk straight from a cow should also be subjected to high temperatures in a domestic environment, which, like pasteurisation or sterilization, would lead to some loss of nutrients. Much more important than the method of heat treatment is the way of feeding cows and in what physiological state they were in the milking period. 


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Myths about effective fat reduction


Anyone who has lost weight at least once in a lifetime knows that it is not easy to get rid of extra kilos, and the recommendations according to which you only need to eat less and move, they only sound wisely in theory and in practice do not get to the heart of the problem. It is necessary to know what to eat and how to eat so that the body does not rebel too much against the introduced restrictions, and also appropriate physical activity should be introduced so that the fat is effectively burnt. Unfortunately, in the maze of information, golden rules and universal recommendations, there is a large number of myths repeatedly around, which should be definitely disposed to unnecessarily distract our attention and be able to concentrate on what is important. 


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Do you think that you can not burn fat without running a few dozen minutes a day at least five times a week? Do you think that without a solid portion of aerobics, you can not mobilize the body to run energy reserves stored in the area of ​​the waist, hips or chest? Well, you’re in a big mistake. Of course, aerobic training can be very helpful in fat burning, but it is not necessary for this. During the low-intensity effort (60-70% HR) in the aerobic zone, in fact, fatty acids may be the main energy substrate used by muscles, however, research conducted with the participation of runners showed that this type of effort does not necessarily lead to improvement of body composition and body degeneration . In practice, higher intensity efforts (eg interval training) work better because they not only allow you to turn up the metabolism for a longer time, which also burns more energy after the end of the effort, but also significantly improves many metabolic parameters such as insulin sensitivity, which leads to improved energy management of the body and facilitates the improvement of body composition. 


This myth is largely connected to the previous superstition and it concerns basically the necessity to perform long aerobic sessions as part of reduction procedures, because – as everyone knows, the body starts to use fat reserves after a certain amount of time, initially the main source of energy is glycogen. . So if in accordance with this principle you are convinced that it is better to do one longer, eg one hour longer aerobic workout than four shorter, fifteen minutes or even six ten-minute sessions during the day with similar intensity, then you are wrong. It is enough to analyze the results of research to see that shorter and more frequent trainings do not only give worse results than rarer ones – and longer ones, but potentially they can have a certain advantage over them, resulting in greater fat loss and less muscle loss (which may be related to be, among others, with a lower response from cortisol – a catabolic hormone that hinders work on the body composition).

If you have naively trusted the famous slogan that says you are what you eat and the slimming action you started by eliminating all of the fat-containing foods from the diet, then it is time you revised your approach. The conviction that the amount of fat consumed translates into its level in the body is not justified. In fact, it is not an excess of one ingredient in the diet, but a set of many factors lead to weight gain and make it difficult to reduce it. In practice, you can eat very thin and not only lose weight, but also gradually grow fat. This can be caused by carbohydrates, which are not only easily converted into fatty acids in the body, but additionally stimulate the activity of the hormone conducive to the accumulation of reserves in adipose tissue and obstructing its burning – that is insulin. Permanent overeating with sugar, even in extremely low-fat diet, can lead to disturbances in the insulin-glucose economy, lipid metabolism, impair mechanisms responsible for hunger control and not only effectively block fat reduction, but also deepen the problem of excessive body weight


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Intermittent Fasting (IF) – facts and myths

Periodic hunger strike (IF) has many opponents, hence a lot of myths on this subject. The purpose of this article is to refute the 5 biggest myths about this irrational diet. Thanks to an accurate explanation you will be able to personally separate the truth from the myths.

The more followers, the more rumors arise about a given topic. IF is not an exception, just the opposite. In this case, much more strange inventions were collected. Where do these myths come from? In most cases, their creators are dietitians themselves. Why is this happening? The dietitian’s job is to arrange meals according to the time of day. “Breakfast must consist of …”, “Before training, eat …”, “After training, do not eat it because …”. Intermittend Fasting is this contradiction, hence the conclusions arise on their own. If everyone adhered strictly to the periodic theory of fasting during the reduction period then most dieters would lose their jobs. After this light introduction, let’s start analyzing the greatest myths


Myth 1. Intermittend Fasting leads to problems with proper nutrition.

Eating in a short period of time huge amounts of calories are associated only with one – with bulimia. A sudden attack of food, followed by a long post, in which people suffering from bulimia regret their enterprise so much that they vomit. They do it until they cleanse the whole stomach. Is there anything to do with IF and bulimia? Of course nothing! That’s why I do not know where it might come to anyone to connect with. The IF system is a short “nutritional window” during which a certain amount of calories needs to be delivered to the body. Every day the same amount. In IF you can eat 2 or 10 meals a day, if only to fit in a specific calorific pot. It does not look like gluttony, just a good eating plan.

In addition, standard food, in which there is a minimum of 5 meals a day is firmly rooted in the heads of all people. The first breakfast, lunch, second dinner and supper are the most common scheme of strength training people. Of course everyone in the above meals at strictly defined times. For everyone, this distribution seems optimal. No wonder since it has long been recognized as the only one. Fortunately, the IF method successfully denies this theory.


Myth 2. IF will lead to loss of muscle tissue

Where did this myth come from? Well, the old theories that if you do not provide the right amount of amino acids to your muscles every 3 hours, they’ll put you in a catabolic state. Well, the truth looks a bit different. The recovery of positive amino acids from protein takes up to 36 hours after its consumption. According to this theory, breaks of 20 hours between meals are not the time when the body will ingest its own muscles. The human body is not stupid. If you see that you provide all the necessary nutrients in regular hours, it will change your digestive mode so that it will provide the necessary ingredients 24 hours a day. If you provide the body with the optimal amount of protein, there is no chance that your muscles will decrease.

Okay, so what with so much protein that you should eat in just 4 hours? Quantities oscillating in protein 200grams per day are not “a small nut to crack”. Consumption of 1kilogram of meat in such a short period can also be a real feat. Protein nutrients are here to help. They can be a sheikh form at every meal.


Myth 3. Fasting training will not bring good results.

To understand the lack of sense of this myth, let’s start with the basics. For years, it has been said that just after waking up the body is in a catabolic state. This means that for many hours during the night, during which he did not get nutrients, he changed into a “machine fighting for every gram of muscle”. If this were true, then any longer period of sleep would involve muscle loss, right?

So where did the conviction come from that training without a proper meal in front of it would end with a “catastrophe”? Here we should mention the negative impact of supplement manufacturers. Each new supplement that allows you to get out of the catabolic window is an additional bonus for those companies. If you look at the market, you will notice that there is plenty of it.

If, however, you belong to a handful of people who have ever tried to train on an empty stomach, you know that there is no difference in training. The basic thing before you start training on an empty stomach is adequate hydration of the body, and a slightly longer warm up to fully “awaken” every area of ??the body.

Finally, I mention that there are studies that have shown that fasting training (in Muslims practicing Ramadan) does not adversely affect the intensity of training. Is it therefore necessary to train on fasting? No! In this explanation I was inclined towards the fact that there is no difference if the training is performed on an empty stomach or maybe after 3 meals.


Myth 4. Only some people can take advantage of the positive action of periodic fasting

Well, the term “some” people is not very precise. Here you should consider the aspect of this mode of nutrition in terms of work performed each day. As we know, most Poles get up early in the morning to work. Quick toilet, clothes, coffee and running to the exit, so as not to be late. This mode is in most cases synonymous with the lack of breakfast.

Due to the very large number of private messages, we can confidently say that also a lot of people have problems with the consumption of a full-fledged meal at work. Questions like “I can eat a very large meal before work and immediately after it is often asked?” This scheme is completely against the popularized diets.

At the end, I will consider whether it is for everyone. Well, if you do not have health problems then there are no contraindications to the use of IF. Periodic fasting is after all consumption of the required calorific pool, only in a shorter period of time. Another advantage of IF is the lack of the so-called waiting for a meal. I mean the example situation you need to go shopping, but after 30 minutes you have to eat dinner. So you wait. Such consistent adherence to fixed meal times has not very good psychological benefits.


Myth 5. Large amounts of carbohydrates at bedtime lead to the deposition of food in the form of adipose tissue.

Is there any bit of truth in this assertion? Yes, but to understand this, look at it closely. The first theory, which is the reduction basis, says, “If you consume a negative amount of calories, whatever you have not eaten, you’ll lose body fat.” It should be mentioned here that this is supported by many studies. So being on the IF, in which one consumes very large amounts of carbohydrates, will I burn fat or will excess carbohydrates be deposited in the form of adipose tissue? The answer is simple – it all depends on the caloric supply.

So where is the claim among all gym enthusiasts that excess carbohydrates are harmful? Practically every person who knows the human anatomy combines carbohydrate intake with insulin ejection. The theory is that insulin sensitivity is higher in the morning and less in the evening. According to this theory, it is best to consume large amounts of carbohydrates immediately after waking up, and then as the day progresses less and less. To refute this theory I will use the research published by the Journal of Medicine “Muslim women who at Ramadan ate one powerful meal just before bedtime, burned fat tissue”. Take your requests out yourself.

If your daily plan assumes that you can only eat for 4 evening hours – try this way. If you keep a strictly defined number of calories, you will surely see the results quickly.



The IF theory is a complete denial of current forms of nutrition. It is a dispute among people who strictly adhere to old practices with people who have tried it. If you keep an adequate daily show of individual macronutrients, the effects will appear for sure. If you are a doubter, check it out, you have nothing to lose. At the end I will mention that we have a bodybuilder in the Polish arena who has won many competitions in bodybuilding, based on slightly modified IF principles.


9 myths about protein

Protein is the basic building block of our body and constitutes its 20%. Its main source is meat, sausages, cheese, eggs, fish, or animal foods. Vegetable products contain a smaller amount of this macronutrient. Despite the seemingly popular status, there are still a few myths that create confusion about protein in the diet. Here, we will overturn the 9 most popular ones.


Myth 1 Each protein is the same

The quality of protein depends on its ability to provide 8 essential amino acids that our body is unable to produce itself. They are necessary for the growth, maintenance and repair of tissues. Animal protein is considered high quality because it contains all the essential amino acids in the right amounts. In addition, proteins differ in the structure and size of molecules. The whey protein obtained from whey in the production of cheese is ideal for use throughout the training, because it is digested very quickly. Thanks to this, it quickly replenishes the deficiencies created during the exercises. Another protein supplement will consist of casein, which is much more slowly absorbed. Therefore, it is best for night use.


Myth 2 Too much protein puts strain on the kidneys

As far as we talk about a person with healthy kidneys, there is no confirmation that the protein can damage them. After consumption, it is broken down into smaller molecules – amino acids. These, in turn, turn into ammonia, and then into urea, which is excreted by means of the kidneys. There are studies confirming that the amount of protein consumed has no negative effect on the kidneys.


Myth 3 Cooking protein reduces its value

The protein undergoes denaturation during cooking, but this only changes the consistency of the product. Heat-treated meat products gain in taste and lose bacteria that are dangerous to health. Proteins, in spite of chemical changes, do not lose any properties.


Myth 4 The protein guarantees weight loss

Eating 20 to 30 grams of protein in each meal can help you lose weight by increasing your feeling of fullness and muscle mass while losing weight. What’s more, digesting high-protein meals costs a lot of energy, which is derived from body fat. However, reducing the fat or carbohydrate content in the diet may disrupt the balance of the body.


Myth 5 Protein causes muscle growth in women

Although protein is necessary to gain muscle mass, athletes must consume enough calories to facilitate weight gain. There is some truth in the use of soy proteins for muscle growth in women. This preparation in combination with estrogen gives better results than in men (testosterone), but it is not a significant difference and none of the women will suddenly become the owner of wide arms.


Myth 6 Athletes of endurance disciplines do not need protein

Strength athletes need more protein than their colleagues who are training more static disciplines. Protein can improve the effectiveness of endurance training and help reduce pain and inflammation resulting from the breakdown of muscle tissue. In addition, the addition of protein and carbohydrates to the meal may improve the body’s ability to store glycogen in the muscles. It is also worth including branched chain amino acids (BCAA) in the diet, which reduce the feeling of fatigue after training. What’s more, they positively affect the post-workout regeneration of muscle tissue.


Myth 7 The protein causes gases

The protein itself does not cause gas, however, most protein foods are made from milk raw materials. As we know, some people have problems with the absorption of this type of food ingredients. Fortunately, the diet should also be rich in carbohydrates, fats, vegetables and fruits that neutralize the action of milk proteins.


Myth 8 The body can not absorb more than 30 g of protein

This statement is incorrect because the amount of protein absorbed by the body depends on many factors. The fact is that protein digestion lasts longer and requires more energy. None of the studies in which subjects consumed in one and four meals the same amount of protein did not confirm this myth.


Myth 9 Protein is dangerous for children

Children, like any other body, need protein. Research shows that eating habits in which sugars and fats reign are a threat to children. At the stage of infancy (the first 18 months), the body grows rapidly and develops. This is a time of increased protein demand, because it is consumed faster than it will ever be in the future.


We refute the myths about FOOD and HOME FOOD

We refute the myths about food, not everything you do at home is healthy and better than the one you bought in the store. It is not always the so-called buyer’s food that is harmful, but even the most natural food product can be harmful if it is misused.

If you think it is healthier to prepare a dish at home, because you know how you prepare the products and how you do it, you are not quite right, eg mayonnaise. This homemade, made of eggs bought in an unreliable source, maybe The mayonnaise producers on an industrial scale use pasteurized egg yolks to eliminate the risk of this bacteria, and even if the home is not risky, it can be stored much shorter than the one from the store. It must be stored in a refrigerator, under cover, and take it out only at, at most, 30 minutes before consumption. And the maximum storage time is only a few days.


Both natural and artificial food can harm

Health-conscious, those who read labels carefully, like fire, avoid foods that contain sugar substitutes, unless they are diabetics and it’s a necessity for them. But it turns out that among these synthetic sweeteners there are also such that are found in nature – and have the same effect, for example sorbitol (glucitol, hexitol), added as a sweetener and stabilizer for many things. In large quantities can even increase the risk of a cataract occurring. Fortunately, neither as a synthetic nor natural additive in the amounts we usually consume is harmful, anyone even the most natural food product may be harmful if it ismisused, for example avocado, which is a very healthy fruit due to the high content of monounsaturated fatty acids, for this reasonit’s very caloric, one medium-sized fruit is about 400 kcal!

Broad beans can be the cause of hemolytic anemia, cabbage consumed in unlimited amounts can limit the absorption of iron, beans can provoke the onset of gout …

There are many similar examples, and one conclusion is to feed with moderation and variety, then you will not harm either the artificial or the natural.

Health & Beauty

5 myths related to loosing weight

On the Internet and the trade press, there are many golden ways to quickly or wonderfully lose weight. In fact, most of them are either the result of prevailing fashion, or the result of a lobby of food concerns or repeated rumors among recipients. Discover the 5 most popular myths about weight loss and do not be fooled again.