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Digestive System Healthcare

Quinoa

Quinoa is another product that over time can become a regular visitor on Polish tables. Thanks to its numerous pro-health properties and high popularity, this exotic food product is slowly becoming an increasingly available product. If you want to find out if it is really worth taking a look at someone, check out the article below!

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What is quinoa?

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Quinoa, also known as Peruvian rice or quinoa, is a plant known as pseudozhoża. This means that it produces starch-rich seeds, which, however, are not included in cereals. The origin of this plant is attributed to the areas of South America, where it is very often called the mother of cereals, sacred grain of the Incas or golden grain. This product is used in the culinary art, where it is used as an addition to main dishes, soups or salads. Quite often, quinoa is also used to make desserts.

Quinoa – properties

Quinoa, like soy or nuts, is one of the few products in which proteins of vegetable origin are considered to be of full value. The rationale is the presence of all exogenous amino acids that are not capable of self-synthesis in the human body. It is also worth paying attention to the fact that due to the high content of the protein, the quinoa is a very good alternative for people who avoid meat.

Another and equally important aspect regarding the properties of quinoa is the high content of unsaturated fats. I am talking primarily about linoleic, linolenic and oleic acids. As it is well known, these compounds are conducive to maintaining the proper lipid profile of our body. This means that quinoa is a very good product in the case of excessive cholesterol or as an element of atherosclerosis prevention.

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Peruvian rice is also used in diseases related to nutrition. Quinoa is a gluten-free product, so it can be successfully used by people suffering from celiac disease. It is also worth mentioning that quinoa has a low glycemic index, which is 35. Such a small result confirms the justification for the use of this product in the diet of people struggling with diabetes. In the case of this group of people, it should be added that the quinoa is a good source of fiber.

Nutritional value of quinoa

Using the USDA data (National Nutrient Database for Standard Reference), below we present the nutritional value of quinoa in 100 grams of product
Energy value – 120 kcal,
Total protein – 4.40 g,
Fat – 1.92 g,
Carbohydrates – 21.30 g (including simple sugars 0.87 g),
Fiber – 2.8 g.

vitamins
thiamine – 0.107 mg,
riboflavin – 0.110 mg,
niacin – 0.412 mg,
vitamin B6 – 0,123 mg,
folic acid – 42 μg,
vitamin A – 5 IU,
vitamin E – 0.63 mg.

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Minerals
calcium – 17 mg,
iron – 1.49 mg,
magnesium – 64 mg,
phosphorus – 152 mg,
potassium – 172 mg,
sodium – 7 mg,
zinc – 1.09 mg.

How to cook it?

The method of preparing a quadruple is extremely simple. The product is made by cooking, but before we get to it, Peruvian rice should be well rinsed in running water. Next, boil the cabbage into boiling water, which we cook under cover in the range of 10 to 15 minutes. Quinoa should be boiled in a ratio of 12, that is, for two glasses of water, one glass of a quota.

Where to buy it?
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Calm all the frightened by the fact that quinoa is only available in South America. Nowadays, when online sales are very developed, access to the product is trouble-free. In the network there is a mass of health food stores or an ecological assortment that in their offer definitely have a quinoa. As for prices, they look different. It is conditioned by many factors – the producer’s brand, the basis weight of the product or the very place of production of this article.

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Arginine

Arginine is a relatively exogenous amino acid. Young people should deliver it to the body along with the diet, while adults are able to endogenously produce adequate amounts of arginine. In recent years, the significant effect of arginine on the body has been discovered, so it is worth taking care of its appropriate level. To ensure proper supply, it is worth knowing where arginine is, how it works and whether it should be supplemented?

The occurrence of arginine
The pool of arginine in the body, in addition to endogenous changes and intracellular protein degradation, also affects the supply of amino acids with diet. Especially for its correct level should be taken care of in the case of increased demand of the system – in the case of injuries, disease states and moments of significant burden on the body excess catabolic processes. Along with the progressive aging of the body, the production of endogenous arginine decreases and it is recommended to supplement it with the diet.

The rich source of arginine are products containing animal and vegetable protein soy, beef, pork, turkey, walnuts, cashews, hazelnuts, groundnuts, brazilian, sesame, sunflower, pumpkin seeds, almonds, linseed, chocolate, buckwheat and mackerel. Small amounts are also found in milk proteins. Only half of the arginine supplied with food to the body as a result of digestion is absorbed into the blood, and 40% breaks down in the small intestine.

The action of arginine
Arginine is formed in the urea cycle and is involved in the synthesis of proteins, creatine, urea, proline, polyamines and nitric oxide. The amino acid has a regulatory function and stimulates the secretion of glucagon, insulin, prolactin and growth hormone. The metabolic pathways of arginine vary depending on particular organs and cells.

Arginine affects the proper functioning and protection of the liver. It provides detoxification of the body by converting toxic ammonia into urea in the urea cycle.

Arginine is a substrate in the synthesis of creatine, which is a precursor to the index of normal kidney function – creatinine. Creatine plays a key role in muscle energy, influencing the improvement of oxygen metabolism and lowering the level of lactic acid. In the case of training people, this allows you to increase training loads, increase muscle mass and reduce the amount of fat.

The supply of arginine also influences the production of growth hormone (GH). GH affects the immune system and the central nervous system. Too large amounts of growth hormone negatively affect the body, increase the risk of cancer and reduce the uptake of glucose, which is an energy substrate, especially in endurance sports. The supply of arginine before bedtime stimulates the secretion of GH even more.

Arginine in the vascular endothelium is responsible for the synthesis of nitric oxide (NO), which stimulates the immune system, reduces inflammation, facilitates wound healing (especially in the case of burns) and dilates blood vessels. In addition, it is involved in the relaxation of smooth muscles, improves blood circulation and helps regenerate damaged muscle fibers. NO deficiency has a significant effect on the formation of atherosclerotic plaque and oxidation of LDL cholesterol molecules.

The amino acid also delays the body’s aging process thanks to its antioxidant properties and its influence on the synthesis of collagen. Arginine is needed for the production of sperm, keeping the right amount of sperm and their motility. In addition, it has a positive effect on intestinal microbiota and improves insulin sensitivity in people with type 2 diabetes, which reduces the risk of developing the disease and its subsequent complications.

The dosage of arginine
Arginine is used in the form of pure, isolated amino acid L-arginine or as synthetic compounds – AAKG (arginine with glutaric acid), hydrogen chloride or L-arginine malate. The best assimilable form is the one closest to the natural one found in food.

Arginine as a drug is used in diseases of the circulatory hypertension, ischemic disease, atherosclerosis, cerebral infarctions and blood clots, as well as in diabetes, glaucoma, infertility in men, burns and infections.

Arginine is very often supplemented by athletes to support the body’s exercise capacity. Unfortunately, there are no unequivocal studies that prove the beneficial effect of arginine supplementation in strength and endurance sports.

The recommended daily dose of arginine should be 5 grams – this is the basic dose, without any side effects. The pre- workout preparation is the most effective . If high doses of arginine are used, gastrointestinal discomfort (nausea, diarrhea, dehydration) may arise.

Contraindications to the use of arginine
Arginine should not be supplemented by people suffering from schizophrenia, pregnant women, nursing mothers, people taking anticoagulants, people with renal insufficiency, liver and bile ducts, digestive and absorption disorders and advanced hypertension.

Each supplementation should be supported by laboratory tests and consultation with a doctor. In addition, there should be a few hours between taking a dietary supplement and a medicine so that interaction does not intervene between them.

Opinions about arginine
Arginine is an amino acid necessary for the proper functioning of the body, while both excess and deficiency is not beneficial to the body. If there is too much arginine in the system, too much nitric oxide is produced, and this completely reverses its effect – instead of lowering blood pressure, it increases and stiffens the blood vessels, instead of making them more elastic. In addition, administration of high doses of arginine may disrupt the balance of other amino acids.

A rational and well-balanced diet allows you to provide the right amount of arginine so that you can feel the positive effect of this amino acid on the body.

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Digestive System Health & Beauty

Macronutrients in reduction diet

Many people who want to lose unnecessary kilos are wondering how they can get the desired effect. Of course, it is important to achieve a negative energy balance. Combination of an appropriate diet and physical activity is the best solution. During the reduction, it is also important to accelerate the metabolic rate. Are including, among others, regular training sessions, as well as a well-balanced diet rich in nutrients such as protein, carbohydrates and fats. What is the role of the components in the process of reducing body fat?

Protein in the reduction diet

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The protein in our body has many important functions. It is a component of enzymes, hormones and the building blocks of tissues, including muscular tissue. In the process of weight loss an important role is played by the fact that proteins increase post-prandial thermogenesis, that is, they speed up our metabolism after a meal. This increase is around 25%. The protein also has a beneficial effect, increasing the feeling of satiety. In training people wishing to lose unnecessary kilograms, it also plays an important role, adapting the body to physical exertion and regenerating muscles after training. It is important, therefore, that every meal consumed on the diet should be properly balanced and contain a source of protein.

A good source of protein in the reduction diet are products such as poultry, fish, eggs, milk and dairy products and legumes. The recommended amount of protein in the reduction diet is about 1g / kg body weight. In physically active people, this amount may be increased to 1.2 g / kg body weight. Providing the body with too small amounts of protein in the reduction diet may result in a decrease in the basic metabolism and lead to the loss of muscle tissue. The excess protein, which is excreted through the kidneys, may also be unfavorable, which may lead to their efficiency being impaired.

Carbohydrates in the reduction diet

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Carbohydrates are the main source of energy in our diet. The recommended daily supply of carbohydrates varies from 50 to 60% of energy demand. Insufficient supply of carbohydrates may result in fast fatigue and weakness of the body, because glucose stored in the muscles and liver is a source of energy for the trainings. So let’s take care that they are included in a pre-workout meal.

In the reduction diet, the glycemic index (IG) of consumed products is very important. It is related to the body’s reaction to a given product. Consumption of products with a high glycemic index causes a rapid increase in the level of glucose in the blood, which may result in the storage of adipose tissue. This is because carbohydrates with high IG cause a rapid release of the hormone – insulin. An increased amount of insulin in response to consumed carbohydrates can transform unnecessary carbohydrates into fats that will be deposited in fat cells.

In the reduction diet, it is therefore worth avoiding products such as white bread, flour, rice and pasta, as well as sweets and processed products.
The sources of low and medium-weight IG carbohydrates are coarse groats such as buckwheat, barley, brown rice, whole-wheat pasta, wholemeal bread, and vegetables and most fruits. Whole-grain products as well as vegetables and fruits are also a very rich source of dietary fiber, which plays an important role in regulating the digestive tract and increasing the feeling of satiety.

Fats in the reduction diet

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Fats in the reduction diet should provide about 25% of energy. It should be remembered that they are the most calorific of nutrients. However, they are necessary for the proper functioning of our body. The most beneficial for us is the elimination of saturated fatty acids – for unsaturated fatty acids. Unsaturated fatty acids (EFAs) are the building blocks of cell membranes, lower cholesterol levels in the blood, as well as increase the strength of myocardial contraction by increasing the blood flow through the coronary vessels of the heart. It is also important to provide an adequate amount of polyunsaturated omega-3 fatty acids, which have anti-inflammatory activity and, as research has shown, can increase the body’s endurance by improving oxygen metabolism.

The reduction diet is preferable
– use of vegetable oils such as olive oil, rapeseed oil or linseed oil for salads;
– inclusion of seeds, oil seeds and nuts in the diet;
– consumption of sea fish 2-3 times a week.

Effective fat loss

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Remember that a healthy, balanced reduction diet ensures gradual loss of body fat. This gradation is important because it can protect us from the yo-yo effect. Fast weight-related with a sharp and significant reduction in the supply of kilocalories and nutrients, it results in a lowering of the metabolic rate and the body’s attitude to fat tissue saving and storage. It is important, therefore, that the diet is suitably suited to us in terms of calorie content and the amount of proteins, carbohydrates and fats.

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Digestive System

Soy

There is no doubt that protein is an elementary component of our diet. It is a very important building block without which normal cell growth and growth would be impossible. Proteins of animal origin are considered to be wholesome proteins. The amino acid of vegetable proteins is different from animal proteins. However, what about people on a vegetarian and vegan diet? Legumes are the answer to their needs. Soy is one of their representatives. Do some say that the proteins contained in it match the quality of animal protein, but are you sure?

Soy, like broad bean and chickpeas, belongs to the family of Fabaceae. It is an extremely popular pod, which thanks to its values ​​, has gained the recognition of consumers. Soybeans are found in 16 species, the most commonly used of which is vegetable soybean (Glycine max). Soy is a plant commonly found in temperate and tropic climate, more often it can be found in the northern hemisphere than in the southern hemisphere. It can be found in the form of an annual plant and the form of perennials. Like other pods, it is a snaking or creeping plant. Soybean flowers are small and butterflies, vary in color depending on the variety. Fruits, or soybeans, are typical pods in which one to six small oval-shaped seeds can be found.

Soy – cultivation, soil requirements
Leading areas in global soy production are the United States. Smaller, though equally important soybean cultivations are carried out in Europe, including in our country. Aldana, Augusta, Progres, and Polan are the most popular cultivars in our country. Ideally, they bear fruit in our climate, they give rich crops and most importantly – they do not differ from the other varieties by their nutritional and taste value.

When it comes to soil requirements, soy belongs to quite demanding plants. It is best found on permeable and well-aerated soils. It also grows well in clay, brown and black soil. Soy should not be grown on sour, compacted soil with a thin layer of humus.

Soy protein – nutritional and health properties
Of all legumes, soy is distinguished by its high nutritional values. About 100% of vegetable protein and 20% of fat is found in 100 g of dry seeds. Due to the relatively high content of fatty acids, soy is considered to be high-energy food, and 100 g of soy is 385 kcal. In addition, soybeans are an excellent source of B vitamins and many minerals, including magnesium, potassium, iron, and calcium.

Soy protein is known for its high nutritional value. The amino acid sequence corresponds to the nutritional needs of humans and animals. It is also very well accepted and digested by our digestive system. Soy protein from other plant proteins is distinguished by a higher content of lysine. Unfortunately, its nutritional value is reduced by a poor concentration of methionine. It is believed that small addition of exogenous methionine to nutrients improves the nutritional value of soy protein.

Soy protein is often compared to whey protein, i.e. obtained from cow’s milk, but they differ in many respects. The first difference between both products is the biological value of the protein. This parameter determines the amount of nutritional protein used by our body, the higher it is, the better the protein is used. In comparison with whey protein, BV = 104, soy protein is characterized by a lower biological value, BV = 74.

During digestion, soy protein undergoes many chemical changes – one of the most important is the gradual release of biologically active peptides. These compounds have the character of nutraceuticals, i.e. food substances combining high nutritional value and characteristics of pharmaceuticals. They attribute health-related activities to them. They affect the regulation of the body’s lipid metabolism (TG, total cholesterol, LDL), reduce the risk of developing overweight and obesity, and are true scavengers of free radicals. Nutraceuticals contained in soy protein are thermostable, therefore they do not lose their exceptional value even after a long thermal treatment.

Soy protein – use in nutrition
Soy protein has been used in the food industry for many years. Thanks to its low price (it is 5 times cheaper than whey protein and 10 times cheaper than meat protein) they are often used as a substitute for meat proteins. An interesting fact is that the use of soy protein instead of meat or milk proteins has become common in the butchery, cured meat and milk industry. Soy protein due to its values ​​and texture can be used as a filler in sausages, sausages, patties, burgers, it is even used in the production of sweets and bread. If we look closely at the labels of frequently purchased products, we will surely find soy protein as one of their components.

Unfortunately, such wide use of soy protein in food production has caused that manufacturers are increasingly using genetically modified soy. The result of such actions is to increase the frequency of food allergies.

Genetically modified soy differs in composition from traditionally sour soy. In addition, it is also less susceptible to digestive enzymes, which may contribute to the intensification of allergic reactions. That is why it is very important to correctly label food products. Soybeans, which we are more and more often allergic to, should be marked not only as a protein but above all as a food allergen.

Soy protein – used in supplementation
Soy protein is used as an ingredient in numerous dietary supplements and protein supplements. It is believed that a well-chosen protein supplement is an important part of a slimming diet and a wisely planned reduction. Soy protein is valued at the stage of reducing body fat due to its low glycemic index and high arginine content, it improves insulin sensitivity. If we compare the effects of soy and whey protein in terms of reduction and building muscle mass, the whey protein falls out much better. Consumers believe that it has a better taste and gives more visible results. Research also shows that the use of soy protein can have a direct effect on the potency and fertility of men. It has often been proven that supplements containing soy protein reduce the concentration of testosterone.

The use of whey protein is safer for us and brings better results. It is worth remembering, however, that soy protein preparations are a good dietary supplement and bring in many valuable ingredients for health. When choosing the right protein for you, let’s take into account the needs of our body and our tastes. If we are not sure which protein will be best for us, it is worth consulting your choice with a supplement specialist or dietitian.

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Healthcare

Vegetable proteins and hypertrophy.

Is a bodybuilder using diet without meat doomed to failure? Well, many say yes.

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Lacto-vegetarians can reach for egg white, milk proteins, whey proteins (isolates, concentrates, whey protein hydrolysates). Extreme people who prefer vegan diets remain … well, proteins of rice, peas, pumpkin seeds, etc. An example is the Veggie Protein Complex. 

Is pea protein useful for a bodybuilder?

It turns out that yes. 

One hundred and sixty-one men aged between 18 and 35 participated in the study. They trained for 12 weeks.

They were randomly assigned to groups 

They all took 25 g of protein or placebo twice a day during a 12-week training period. The training included the top of the body. Biceps were measured at the beginning, after 42 and after 84 days. Muscle gain was assessed by ultrasound and force on an isokinetic dynamometer. 

Results

The comment is difficult to expect a significant effect of feeding only 50 g of additional products, be it pea or whey proteins. It is simply not enough, given that men have not changed their previous diet. Nevertheless, in terms of muscle density, the changes were noticeable in the supplementation group. In addition, we know from other studies that vegetable proteins must be administered in higher doses, because they contain fewer essential amino acids (eg leucine). We know from scientific research that even a poorly trained (internship about a year), a fairly light man (72-82 kg, with an increase of 168-190 cm) can take 36 g of whey protein (isolate) after resistance training, but already almost 50 g of protein rice (RPI).

The conclusion of pea protein like whey is a useful part of the bodybuilder’s diet. However, people who excluded meat from the diet and eg eggs must provide much more protein eg in the form of a protein supplement based on pea protein, rice or pumpkin seeds. Bodybuilders who did not completely abandon animal products can reach successfully for whey proteins or eggs. 

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You can read also: Pre or post work out? Getting the most out of protein for weight loss

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Healthcare

How much protein is absorbed in a serving?

Circulation myths circulating in clubs say that there is only a strictly defined amount of protein that can be assimilated in a single portion. Usually, 30 g of protein is given in a portion, while the protein above this value is to be oxidized for energy purposes or to be transaminated with the formation of urea and other organic acids. This would be true for the supply of high-quality, fast-digestible proteins without additives (eg fats). 

Providing a protein with slower kinetics, especially in combination with fats, delays absorption, and thus may increase the use of essential amino acids. In the case of an ordinary chicken egg, 60 g (medium egg) contains 7.5 g of protein, 0.36 g of carbohydrates and 5.82 g of fat. In 50 g boiled eggs we find 6.3 g of protein, 1 g of carbohydrates and 5 g of fat. 

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The egg has a speed of protein absorption estimated at 3 g per hour, therefore full absorption of the omelette containing 20 g of protein will take ~ 7 h. 

Macnaughton et al. Randomly assigned men and given 20 or 40 g of protein, in two trials separated by 2 weeks. During one study participants received 20 g of whey protein immediately after strength training. In the second attempt, they received 40 g of protein. The synthesis of myofibrillar (muscle) proteins was 20% higher with 40 g of protein. From other scientific research we know that even a poorly trained (internship about a year), a fairly light man (72-82 kg, with an increase of 168-190 cm) can consume 36 g of whey protein (whey protein isolate) after the resistance training, as well as almost 50 g rice protein (RPI). 

 

Summary 

The amount of protein that is absorbed in one portion depends on its type, kinetics, and the time of absorption depends on whether the proteins are accompanied by, for example, fats. For the absorption of protein, the amount of dry body weight is also important. The heavier a person is, the greater the need for amino acid supply shows. Proteins that are slowly absorbed (eg proteins from boiled eggs or casein) show different properties than those that are easily digestible (eg isolate or whey protein hydrolyzate). 

For example, whey protein isolate causes the maximum concentration of amino acids after 69 ± 3 minutes, while the rice protein isolate after 93 ± 4 min. Casein works much longer compared to isolate, hydrolyzate or whey protein concentrate. These last proteins are better suited as an addition to a meal during the day or as an additional portion of building material after resistance training. The role of the isolate ends after about 3.5 hours after eating a portion of 22.6 g of protein, micellar casein works even after 6 hours from serving 23.2 g portion (energy 993 kJ). 8 Therefore, slow-leaven proteins are a better solution, eg at night. 

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You can read also: Protein, protein, how much should we consume per day?

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Healthcare

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.

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Protein nutrients – reviews, advice, comparison

A high protein diet is an indispensable element of the daily bodybuilder menu. Protein powder is one of the most popular dietary supplements. In today’s article, the differences between the best-known and most-favored protein supplements will be presented. Is the protein concentrate – which protein supplement is better? Which protein after training? It is relatively difficult to indicate an unequivocal answer to this question.

  1. Protein nutrients – the speed of assimilation
  2. Percentage of protein in conditioner
  3. Protein supplement – type and price

 

  1. Protein nutrients – the speed of assimilation

Whey protein isolate is one of the fastest-digested ones and then absorbed protein preparations available on the market.

This opinion can not be praised by a protein concentrate.

As the scientific data show, the coefficient of bioavailability for whey isolate is 159. In the case of concentrate it is relatively lower and depends on the percentage composition of protein and additional substances.

 

  1. Percentage of protein in conditioner

In the whey protein isolate, the content of pure protein reaches up to 95%. Therefore, it is the most commonly used conditioner right after training, because the right amount of this ingredient should be quickly delivered to the body.

The protein concentrate is characterized by a lower percentage of pure protein. It ranges from 70% to 85%. This is related to another form of production of said preparations and a greater number of additional substances in the protein concentrate.

 

  1. Protein supplement – type and price

It’s difficult to pinpoint which protein is better. Nevertheless, a whey protein isolate seems more recommendable for practitioners of body sports. It provides faster delivery of the necessary ingredients to the body after the effort.

In addition, costs play an important role in the selection of appropriate supplementation. The protein concentrate is cheaper at this angle. Therefore, people who can not afford for various reasons for the purchase of an isolate, without a lot of resistance should be provided with a protein concentrate, which can also be used to build a healthy sports figure!

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Healthcare Men Woman

Foods that care about hormonal management

The diet has a great influence on how the human body functions. Adequate nutritional choices ensure hormonal balance, increase physical and intellectual performance, and make skin and hair look healthy and beautiful. It is hormones that control well-being, digestion, libido, metabolism and appearance. If you do not eat properly, your body will not be able to produce them.

Our body needs proteins, fats and carbohydrates. You can not deprive him of anything. Fat is one of the most important elements in the hormonal puzzle. Hormones are produced using some fatty acids and cholesterol. Without them, they will not arise and the balance will be shaken. This is especially important for women.

The diet should be based on carbohydrates from vegetables and cereal products, healthy fats and protein, and it is worth including antioxidants and medicinal herbs.

Here is a list of foods that should be included in your daily menu to help your body maintain a hormonal balance

Protein – soaked or germinating nuts, beans, seeds, quinoa, lentils, eggs, wild fish

Grease – pumpkin seeds, linseed, chia seeds, avocados, nuts and vegetable oils

Vegetables and fruits rich in antioxidants – green (asparagus, broccoli, spinach, kale, parsley, apples), orange and red (carrots, pumpkin, tomatoes, wild rose), purple (beets, chokeberry, grapes, black currant)

Spices and herbs – cinnamon, turmeric, cayenne pepper, cumin, cumin, garlic, ginger.

If the body receives everything it needs, it will reach a state of hormonal balance. Certainly, the skin will then shine, you will experience emotional stability and discover new layers of energy. The human body has an amazing ability to self-heal, which he does when his needs are met for macro- and micro-components.

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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.