From essential minerals and vitamins to unexpected herbs and lifestyle changes, these methods are the cutting edge of natural health innovation.
We will delve into how these boosters work, and why they may be the secret weapon you've been searching for in your journey towards optimal health.
Buckle up, This exploration into the world of natural testosterone enhancement is about to take off!
You'd be surprised how zinc, a tiny, unassuming mineral, packs a mighty punch in firing up your testosterone production. This essential mineral for testosterone production is a game-changer when you're looking to elevate your t-levels naturally.
As it turns out, zinc deficiency can significantly decrease the production of testosterone in men. Imagine this: you're in a boxing ring, and zinc is your secret weapon, your one-two punch, that keeps your testosterone levels at an all-time high. Now, isn't that an innovative way to think about good old zinc?
If you're on the hunt for natural testosterone boosters, don't overlook the power of zinc. It's like a secret agent, working behind the scenes to ensure your body has the resources it needs to produce testosterone efficiently.
This is not just about improving your gym performance or boosting your libido, although those are great perks. It's about embracing a holistic approach to your health, empowering your body to function at its best. Elevating your t-levels with zinc is an exciting exploration into what your body is capable of when given the right tools.
Fenugreek, often found dancing in your favorite curry dishes, is far more than just a flavor-enhancing herb—it's also a powerful ally in the battle to increase your body's production of testosterone.
This seemingly humble culinary herb is a natural testosterone booster that packs a potent punch. Fenugreek extract, a concentrated version of the herb, has been scientifically proven to boost testosterone naturally. It's like an undercover secret weapon, subtly working in your body to increase testosterone levels, while you enjoy the rich flavors it adds to your meals.
And it's not just about the direct impact on your testosterone levels. Fenugreek also plays a significant role in maintaining overall health, which indirectly contributes to the production of testosterone. It aids digestion, controls blood sugar levels, and even helps in reducing body fat, all of which are crucial factors for maintaining optimal testosterone levels.
So, next time you're whipping up a storm in the kitchen, remember to invite fenugreek to the party. It's a tasteful way to naturally give your body that much-needed testosterone boost.
Ever thought about soaking up some sun to improve your body's testosterone production? Well, you might be onto something there!
Vitamin D, often known as the sunshine vitamin, can act as a natural testosterone booster. It's a unique vitamin that your body can make when your skin is exposed to sunlight.
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This vitamin does more than just keep our bones healthy—it might just be the key to giving your testosterone levels a natural boost.
Studies have shown that adequate levels of Vitamin D in the body can increase testosterone levels naturally.
So, it's time to ditch the misconception that sunbathing is only for a perfect tan. The next time you're out in the sun, remember that you're also fueling your body with an essential vitamin for optimal health. But remember, too much of a good thing can turn bad, so moderate your sun exposure.
You can also consider foods rich in Vitamin D or supplements if you live in less sunny areas. Innovate your approach to health and wellness by harnessing the power of the sunshine vitamin to boost your testosterone levels.
It's all about finding the balance to elevate your health in the most natural way possible.
Craving a powerful way to ramp up your body's hormone production? D-Aspartic Acid, an essential amino acid, might just be what you're looking for. This innovative solution is one of the natural testosterone boosters that's been gaining significant attention in the world of health and fitness.
Daspartic acid works by stimulating the production of luteinizing hormone, a catalyst in testosterone production. The result? An enhanced natural test level that can bring a range of benefits, from improved muscle growth to boosted energy levels.
But that's not all. D-Aspartic Acid isn't just a natural way to boost testosterone; it's also a popular choice among testosterone supplements for its additional health benefits. Regular intake can enhance your mood, increase your fertility, and even support your brain health. Indeed, with D-Aspartic Acid, you're not just elevating your T-levels, you're embracing an all-round health enhancer.
So why not take the plunge and explore what this powerful amino acid can do for you?
Looking for an ancient solution to modern wellness issues? Tongkat Ali, a root native to Southeast Asia, might just pique your interest.
This nature's treasure is renowned as one of the best natural testosterone boosters.
Not only does it have a long history of use in traditional medicine, but modern science also backs its testosterone enhancing properties. By incorporating Tongkat Ali into your routine, you can naturally elevate your t-levels, and enjoy a host of other health benefits.
Enjoy the benefits of NSP's T Boost Pro with Tongkat Ali
What makes Tongkat Ali stand out among testosterone boosters is its unique mechanism of action.
Rather than directly stimulating testosterone production, it works by reducing the levels of 'sex hormone-binding globulin' (SHBG), a protein that binds to testosterone and renders it inactive. By doing so, Tongkat Ali increases the amount of free, active testosterone in your body.
So, if you're ready to dive into the world of natural wellness, why not start exploring the powerful testosterone boosting properties of Tongkat Ali? It's nature's ancient innovation for today's health.
In the pursuit of a balanced lifestyle, you might find a powerful ally in Ashwagandha, a renowned adaptogen known for its stress-relieving properties and its role in maintaining hormonal equilibrium.
This plant, with a history of use in traditional Indian medicine, can be a game-changer in your quest to boost testosterone levels naturally. Imagine a testosterone supplement that not only elevates your T-levels but also helps you manage stress, a known inhibitor of testosterone production. That's precisely what Ashwagandha brings to the table!
Moreover, the beauty of Ashwagandha lies not just in its dual action as a testosterone booster and stress buster, but also in the way it works. Rather than artificially spiking your testosterone, Ashwagandha supports your body's capacity to produce testosterone naturally, promoting a healthy and sustainable testosterone balance.
If you're constantly looking for innovative ways to stay ahead of the curve in your health and wellness journey, Ashwagandha is a must-try. You'll be amazed at how this natural supplement can help you maintain an optimal testosterone balance and enhance your overall wellbeing.
Don't underestimate that humble ginger root in your spice rack—it's got some muscle-building benefits up its sleeve! This common spice, often found in your favorite recipes, is actually one of the most potent natural testosterone boosters.
Regular consumption of ginger root can stimulate the production of this vital hormone, which in turn enhances your muscle mass and supports overall vitality. It's not just about adding flavor to your meals, but about giving your body the testosterone boost it needs.
Aside from its role in your kitchen, ginger root should also take center stage in your health regimen. It's one of those testosterone boosting supplements you can easily incorporate into your daily routine, regardless of your dietary preferences.
Looking beyond the traditional uses of ginger, it offers a plethora of health benefits, including inflammatory and antioxidant effects. So, go on, spice up your life and your testosterone levels with this wonderful root.
With its rich, zesty flavor and testosterone-boosting properties, it's a health-boosting powerhouse that's too good to ignore.
Fuel Your Testosterone: Essential Fats & Vitamins Inside!
Can't stress enough the vital role Omega-3 fatty acids play in supporting your body's hormone production, especially testosterone.
These essential fatty acids aren't just your ordinary fat; they're the kind of fat that your body craves for proper functioning. The Omega-3s are the ultimate booster supplement for healthy testosterone levels.
They encourage your body to pump up testosterone production, ensuring that your hormone levels stay balanced. Omega-3s are the unsung heroes of the testosterone support world, always ready to step up and lend a hand, working in natural ways to keep your testosterone levels in check.
Now, you might be wondering, how do these testosterone boosters work? Well, Omega-3s are integral in the formation of the outer layer of your body's cells, including your testosterone-producing cells. They enable these cells to communicate and function better, leading to increased testosterone production.
It's like upgrading your body's internal communication network, ensuring your testosterone-producing cells are working at peak efficiency. So, if you're looking to elevate your T-levels, don't overlook the power of Omega-3 fatty acids. They're the secret weapon you need in your arsenal, the game changers that will help you achieve your testosterone goals naturally.
Exercise isn't just about building muscle and stamina; it's also a powerful way to stimulate your body's testosterone production. When you think about the concept of exercise and testosterone: natural elevation through physical activity, it's all about using your body's own capabilities to enhance your health.
Regular exercise not only aids in muscle growth and weight loss, but it can also play a significant role in boosting testosterone levels naturally. Imagine the body as a complex, yet harmonious machine, where every component is designed to work together, and every movement can trigger a cascade of beneficial effects.
Now, you might be wondering, "What type of exercise should I do?"Well, research suggests that resistance and high-intensity interval training (HIIT) are particularly effective at ramping up testosterone production. Picture yourself lifting weights or doing intense bursts of exercise, with each sweat drop symbolizing not just burned calories, but also a surge in your testosterone levels.
It's an innovative way to think about exercise, isn't it? Not just as a means to an end, but as a natural, holistic approach to managing your health and enhancing your vitality.
So, lace up those sneakers, grab those weights, and start achieving some real, tangible results.
You've probably heard it a thousand times, but we'll say it again: getting a good night's sleep is crucial for your overall well-being, and it's a secret weapon when it comes to maintaining healthy testosterone production. In fact, sleep can be considered one of the most powerful natural testosterone boosters out there.
But why is that so? Well, during deep sleep phases, your body produces most of its daily testosterone. If you're skimping on sleep, your body doesn't have the time it needs to complete this vital process, which could lead to decreased testosterone levels.
So, before you start exploring the world of testosterone booster supplements, consider whether you're giving your body enough rest first.
Now, we're not saying that you should ditch the idea of a testosterone booster supplement completely. They can be a helpful addition to your lifestyle, especially if you're dealing with a verified deficiency. However, it's essential to remember that these supplements are just that - a supplement to a healthy lifestyle. They're not a quick fix.
Prioritizing a solid sleep schedule can be a game-changer for increased testosterone production. So, think innovation, think sleep. You might be surprised at just how impactful this often-overlooked aspect of health can be in elevating your T-levels naturally.
You've got the power to boost your testosterone levels naturally. From essential minerals like zinc to spices like ginger root, there's a world of natural aids out there.
Don't forget the importance of exercise and a good night's sleep.
So, why not give these testosterone boosters a shot? They're simple, natural, and they can make a big difference.
It's all about taking control of your health and doing what feels right for your body.
Arman Eckelbarger is an IFBB Pro Bodybuilder and a Certified Personal Trainer dedicated to empowering others with his age management and wellness expertise. Winner of the 2019-20 Master's Nationals Over 50 Welterweight, Arman proves that age is just a number in achieving fitness goals. He lives by his wellness principles and inspires others to reclaim their vitality for a healthier and fulfilling life.
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Arman Eckelbarger is an IFBB Pro Bodybuilder and a Certified Personal Trainer dedicated to empowering others with his age management and wellness expertise. Winner of the 2019-20 Master's Nationals Over 50 Welterweight, Arman proves that age is just a number in achieving fitness goals. He lives by his wellness principles and inspires others to reclaim their vitality for a healthier and fulfilling life.
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You’ve heard of chicken and rice. But how about steak and eggs?
When it comes to bodybuilding nutrition, few combinations can match the power and effectiveness of steak and eggs. Scientifically backed and statistically proven, this dynamic duo offers an abundance of high-quality protein, essential nutrients, and healthy fats. Get ready to discover how this protein-packed duo can take your bodybuilding journey to new heights.
The steak and eggs diet can be traced back to the golden era of bodybuilding, particularly to the innovative mind of Vince Gironda. As a renowned bodybuilding coach and nutritionist, Gironda recognized the power of a high-protein diet for muscle growth and performance enhancement. He believed that the combination of steak and eggs provided an ideal source of essential nutrients and quality protein to fuel muscle repair and development. Gironda's influence popularized the steak and eggs diet among bodybuilders and athletes, leading to its widespread adoption as a powerful dietary strategy for muscle-building.
Protein is the foundation of muscle growth and repair. When you engage in intense weightlifting or resistance training, your muscle fibers undergo microscopic damage. Protein provides the amino acids necessary for repairing and rebuilding these fibers, leading to bigger and stronger muscles over time. Steak and eggs are an ideal protein source, as they offer a complete profile of essential amino acids required for optimal muscle development.
Protein synthesis is the process by which cells build new proteins, including muscle tissue. Consuming an adequate amount of protein, such as that found in steak and eggs, stimulates protein synthesis and helps maintain a positive muscle protein balance. This balance is crucial for maximizing muscle growth and preventing muscle breakdown.
Leucine, an essential amino acid abundant in both steak and eggs, plays a pivotal role in muscle protein synthesis. It activates the signaling pathway responsible for initiating protein synthesis and is considered the key regulator of muscle growth. By including steak and eggs in your diet, you ensure an ample supply of leucine, supporting muscle protein synthesis and enhancing your bodybuilding efforts.
Eggs are a true nutritional powerhouse, packed with a wide range of essential vitamins and minerals. They are an excellent source of high-quality protein, providing all the necessary amino acids for muscle repair and growth. Additionally, eggs contain important nutrients like vitamin D, vitamin B12, and choline, which contribute to energy production, muscle recovery, and overall muscle health.
Steak is not only a delicious treat; it's also a nutrient-dense powerhouse. Lean cuts of beef, such as sirloin or tenderloin, are rich in high-quality protein and contain important nutrients like iron, zinc, and B-vitamins. Iron is crucial for oxygen transport to muscles, zinc supports immune function and muscle repair, while B-vitamins contribute to energy production and efficient metabolism.
In addition to protein and essential nutrients, steak and eggs provide a valuable dose of healthy fats. Omega-3 fatty acids and other beneficial fats found in these foods support hormone production, reduce inflammation, and enhance nutrient absorption. By incorporating healthy fats into your bodybuilding diet, you optimize muscle recovery and promote overall muscle health.
After an intense workout, your muscles are primed for growth and repair. Consuming a steak and eggs meal post-workout supplies your body with the necessary amino acids to kickstart muscle protein synthesis and replenish glycogen stores. This aids in muscle recovery and sets the stage for optimal muscle growth.
Steak and eggs have earned their place as the ultimate bodybuilding food due to their scientific foundation and muscle-building potential. The combination of high-quality protein, essential nutrients, and healthy fats makes them a perfect choice for fueling your gains. By incorporating steak and eggs into your diet strategically, you provide your muscles with the necessary building blocks for growth, repair, and recovery. So, harness the power of this dynamic duo and unlock your full bodybuilding potential. Try our mouthwatering recipes and witness the transformation firsthand. Elevate your muscle-building journey with steak and eggs as your secret weapon.
Arman Eckelbarger is an IFBB Pro Bodybuilder and a Certified Personal Trainer dedicated to empowering others with his age management and wellness expertise. Winner of the 2019-20 Master's Nationals Over 50 Welterweight, Arman proves that age is just a number in achieving fitness goals. He lives by his wellness principles and inspires others to reclaim their vitality for a healthier and fulfilling life.
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]]>According to recent studies, it is estimated that approximately 16% of adults have tried some form of intermittent fasting, with the 24-hour fast being one of the most sought-after approaches.
From improved metabolic health and reduced risk of chronic diseases to increased cellular renewal, there are various advantages associated with this type of fasting.
By understanding the science behind 24-hour fasting and its impact on weight loss, growth hormone levels, blood sugar control, heart health, oxidative stress reduction, and inflammation management, individuals can make informed decisions about incorporating this practice into their lifestyles.
So if you're looking for innovative ways to enhance your body composition or support your weight loss goals while promoting overall well-being, read on to discover how a 24-hour fast may be just what you need.
This discussion focuses on understanding the basics of intermittent fasting and exploring the different approaches to a 24-hour fast.
Intermittent fasting is a dietary pattern that involves cycling between periods of eating and fasting.
One particular approach to intermittent fasting is the 24-hour fast, where individuals abstain from food for a full day, usually starting at sundown and ending at the same time the next day.
Intermittent fasting, an eating pattern that involves alternating periods of fasting and eating, has gained popularity due to its potential health benefits and weight management effects.
One common approach to intermittent fasting is the 24-hour fast, where individuals abstain from food for a full day and only consume non-caloric beverages. This extended period of fasting has been shown to have various positive effects on the body.
One notable benefit is its impact on weight loss. During a 24-hour fast, the body taps into stored fat as a source of energy since there are no incoming calories from food. This promotes fat loss and can contribute to overall weight reduction [1].
Another important effect of a 24-hour fast is the increase in human growth hormone (HGH) levels. HGH plays a crucial role in muscle growth and repair, as well as fat metabolism. By stimulating HGH production, a 24-hour fast may support lean muscle mass development while aiding in fat loss [2].
Additionally, intermittent fasting has been found to improve insulin sensitivity, which is beneficial for individuals with insulin resistance or diabetes. The combination of reduced calorie intake during the fasted period and improved insulin sensitivity can lead to better blood sugar control and potentially lower the risk of developing diabetes [3].
Understanding these basics about intermittent fasting sets the stage for exploring the different approaches to a 24-hour fast without diving into specific steps or instructions on how to implement it effectively.
One potential method for implementing a 24-hour fast is by following an alternate-day fasting schedule. This approach involves alternating between days of normal eating and days of fasting. On fasting days, individuals abstain from consuming any calories for a full 24-hour period.
This can be done by starting the fast after dinner on one day and continuing until dinner on the following day. During the fasting period, it is important to stay hydrated by drinking non-caloric beverages such as water, black coffee, or tea.
Another approach to a 24-hour fast is the Eat-Stop-Eat method. With this approach, individuals choose one or two non-consecutive days in a week where they completely abstain from food for a full 24 hours. For example, one might choose to fast from breakfast to breakfast or lunch to lunch on those designated days. On non-fasting days, individuals eat normally without any restrictions.
Both of these approaches allow for flexibility in choosing which days to fast and can be adjusted based on individual preferences and schedules. It is important to note that before embarking on a 24-hour fast or any type of intermittent fasting regimen, it is advisable to consult with a healthcare professional or registered dietitian to ensure it is suitable for your specific circumstances.
Transitioning into the subsequent section about 'the science behind 24-hour fasting and intermittent fasting', it is important to understand how these different approaches impact our body's physiology and metabolic processes.
The scientific evidence supporting the benefits of 24-hour fasting and intermittent fasting is substantial, providing a compelling case for individuals seeking to improve their metabolic health, promote cellular renewal, and reduce inflammation.
Research has shown that fasting for a period of 24 hours or incorporating intermittent fasting into one's lifestyle can have significant effects on various aspects of health. One notable benefit is the increase in human growth hormone levels, which can aid in muscle mass development, memory enhancement, and stress reduction. Additionally, both types of fasting have been found to improve insulin sensitivity and blood sugar control, making them valuable therapeutic approaches for individuals with chronic diseases associated with insulin resistance [2] [3].
A 24-hour fast triggers a series of physiological responses that contribute to its beneficial effects. During this time period, the body breaks down stored body fat into ketones for energy production after approximately 12-36 hours of fasting. This metabolic shift not only aids in weight loss but also stimulates autophagy - a process where damaged or dysfunctional cells are broken down and recycled for cellular renewal. Moreover, fasting promotes the production of stem cells, which play a crucial role in tissue repair and regeneration. These processes not only help reduce inflammation but also have anti-aging and anti-cancer properties [1].
Moving forward to explore how a 24-hour fast benefits weight loss and fat loss without writing 'step', it is important to understand that when the body enters a state of fasting, it taps into its fat stores for energy rather than relying on glucose from food consumption. As a result, this helps burn excess fat and leads to weight loss over time. Furthermore, studies have shown that short-term caloric restriction with periodic fasts can increase metabolic rate by burning more calories at rest. This increased metabolic rate further supports fat loss goals.
Scientific research strongly supports the benefits of 24-hour fasting and intermittent fasting in improving metabolic health and reducing inflammation. These practices stimulate human growth hormone production, improve insulin sensitivity, and aid in blood sugar control.
The physiological responses triggered during a 24-hour fast promote cellular renewal, reduce inflammation, and support weight loss and fat loss goals. The next section will delve into the details of how a 24-hour fast benefits weight loss and fat loss.
A 24-hour fast can promote weight loss and fat loss by stimulating metabolic processes that utilize stored body fat for energy.
This fasting period allows the body to break down fatty acids into ketones, which are used as an alternative fuel source.
Additionally, a 24-hour fast helps reduce oxidative stress and inflammation, which are both associated with weightgain and chronic diseases [1] [2].
Promote Weight Loss and Fat Loss through a 24-Hour Fast
Promoting weight loss and fat loss can be achieved through a 24-hour fast, as it induces a hormonal milieu that increases lipolysis, decreases insulin levels, and increases human growth hormone and norepinephrine [2].
Lipolysis is the process by which stored body fat is broken down into fatty acids for energy production. During a 24-hour fast, the absence of food intake prompts the body to tap into its fat stores to meet its energy needs. This promotes weight loss and fat loss as the body metabolizes stored body fat [1].
Additionally, fasting for 24 hours leads to decreased insulin levels. Insulin is a hormone that regulates blood sugar levels and promotes the storage of excess glucose as fat. By reducing insulin levels during a 24-hour fast, the body becomes more efficient at utilizing stored fats for energy instead of relying on glucose from food sources [2].
Furthermore, fasting triggers an increase in human growth hormone and norepinephrine production. Human growth hormone plays a role in metabolism regulation and muscle preservation during fasting periods. Norepinephrine is a stress hormone that stimulates lipolysis, leading to increased breakdown of stored fats [2].
Incorporating regular 24-hour fasts into one's lifestyle can therefore promote weight loss and facilitate fat loss through these mechanisms. It's important to note that while this approach has shown promising results in various studies, individual considerations should be taken into account before embarking on such practices.
Moving forward to the next section about 'how a 24-hour fast helps reduce oxidative stress and inflammation,' we will delve into how this fasting method offers additional benefits beyond weight management alone.
(Transition sentence: Now let's explore how a 24-hour fast helps reduce oxidative stress and inflammation.)
Exploring the effects of a 24-hour fast on reducing oxidative stress and inflammation reveals its potential as a therapeutic approach for improving overall health and combating chronic inflammatory disorders.
Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to damage at the cellular level. Chronic inflammation, on the other hand, is characterized by persistent activation of the immune system, which can contribute to various diseases such as cardiovascular disease, diabetes, and cancer.
The 24-hour fast has been shown to reduce oxidative stress by promoting autophagy, a process in which damaged cells are broken down and recycled. Additionally, fasting triggers cellular renewal and stimulates stem cell production, further supporting the reduction of oxidative stress. Furthermore, this fasting regimen has been found to decrease inflammation by stimulating intestinal stem cells and reducing inflammatory white blood cells [1] [2].
In addition to these benefits related to oxidative stress and inflammation reduction, a 24-hour fast offers numerous other health advantages. It promotes weight loss and fat loss by increasing metabolic rate through burning more calories at rest. This can be particularly beneficial for individuals looking to achieve their weight loss goals or improve body composition.
Moreover, fasting has been found to improve insulin sensitivity, making it an effective treatment for chronic diseases associated with insulin resistance such as type 2 diabetes. Furthermore, studies have shown that a weekly 24-hour fast may reduce the risk of certain diseases like certain cancers and neurodegenerative disorders [3].
Transitioning into exploring the effects of 24-hour fasting on growth hormone levels...
This discussion will explore the effects of 24-hour fasting on growth hormone levels.
Human growth hormone (HGH) plays a crucial role in various physiological processes, including muscle growth, fat metabolism, and cellular repair.
Studies have shown that fasting for 24 hours can significantly increase HGH levels, which may contribute to the benefits associated with fasting such as improved body composition and increased lean muscle mass [2].
One study published in the Journal of Clinical Investigation found that fasting for 24 hours led to a dramatic increase in HGH levels in both men and women. The study also showed that HGH levels remained elevated even after the fasting period ended [4].
The relationship between fasting and HGH production is complex and not fully understood. However, it is believed that the increase in HGH during fasting is a response to the body's need for energy and nutrients. By stimulating HGH production, a 24-hour fast may support muscle growth, fat loss, and overall body composition [2] [4].
While more research is needed to fully elucidate the mechanisms behind the relationship between fasting and HGH production, the existing evidence suggests that a 24-hour fast can have positive effects on growth hormone levels and associated benefits for body composition.
Managing blood sugar levels during a 24-hour fast is an important consideration for individuals undertaking this fasting method.
The effects of a 24-hour fast on insulin sensitivity and glucose control can be beneficial, as it helps improve the body's ability to regulate blood sugar levels more effectively.
By abstaining from food and only consuming non-caloric beverages, individuals can experience improved insulin sensitivity and better management of their blood sugar levels during the fasting period [3].
During a 24-hour fast, the absence of calorie intake allows insulin levels to decrease. Insulin is the hormone responsible for regulating blood sugar levels by facilitating the uptake of glucose from the bloodstream into cells.
When insulin sensitivity improves, as is observed during a 24-hour fast, the body becomes more efficient at using insulin to transport glucose into cells. This can lead to better blood sugar control and a reduced risk of developing insulin resistance or type 2 diabetes [3].
Additionally, fasting promotes the mobilization and utilization of stored glucose and fatty acids for energy production. This helps maintain stable blood sugar levels during the fasting period [3].
It's important to note that individuals with diabetes or other medical conditions affecting blood sugar regulation should consult with their healthcare professional before attempting a 24-hour fast. Monitoring blood sugar levels and adjusting medication dosages may be necessary to ensure safe fasting practices.
Arman Eckelbarger is an IFBB Pro Bodybuilder and a Certified Personal Trainer dedicated to empowering others with his age management and wellness expertise. Winner of the 2019-20 Master's Nationals Over 50 Welterweight, Arman proves that age is just a number in achieving fitness goals. He lives by his wellness principles and inspires others to reclaim their vitality for a healthier and fulfilling life.
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- Healthy diet is the foundation for weight gain and muscle growth for skinny guys.
- Protein powders, creatine, fish oil, B vitamins, and vitamin D can be beneficial supplements for weight gain.
- Safety concerns and side effects related to weight gain supplements should be considered.
- Consulting a healthcare professional or dietician is recommended for appropriate supplement dosage and personalized advice.
In 2023, it is important for skinny individuals looking to gain weight to consider incorporating supplements such as protein powders (e.g., whey and casein), creatine, fish oil, B vitamins (especially B12), and vitamin D into their routine, as these have been shown to be beneficial for muscle mass and weight gain.
Protein powders are a popular choice among individuals aiming to increase their muscle mass and overall weight. They provide a convenient and efficient way to meet the increased protein needs of those engaging in intense physical activity.
Creatine has been found to enhance muscle recovery and improve energy levels during workouts, making it an effective supplement for skinny guys looking to gain weight.
Fish oil is another recommended supplement as it not only improves appetite but also enhances performance.
B vitamins, particularly B12, play a crucial role in weight gain and muscle mass development by aiding in energy production from food.
Lastly, vitamin D has been associated with improved muscle function and performance.
Incorporating these supplements into one's routine can support the efforts of skinny guys looking to achieve their weight gain goals.
Transitioning into the subsequent section about 'why do skinny guys struggle to gain weight? exploring the science and solutions', it is important to understand the underlying factors that contribute to this challenge beyond supplementation alone.
Skinny individuals often struggle to increase body weight due to a combination of factors, including a fast metabolism, higher energy expenditure, and lower appetite.
Metabolism refers to the rate at which the body burns calories for energy. Skinny guys tend to have faster metabolisms, which means they burn more calories even at rest. This can make it challenging for them to consume enough calories to gain weight.
Additionally, skinny individuals may have higher energy expenditure due to their active lifestyle or increased physical activity levels. This further contributes to the difficulty in gaining weight.
Another factor is lower appetite, which can be influenced by genetics or psychological factors such as stress or anxiety. Understanding these underlying reasons is crucial in finding effective solutions for weight gain in skinny guys.
This discussion will explore the science behind weight gain and the importance of nurturing your body.
It will delve into the concept of caloric surplus and its significance for skinny individuals, emphasizing the need to balance energy intake.
By providing evidence-based information, this discussion aims to offer practical insights for those who struggle to gain weight no matter what they eat, helping them understand the factors that may be at play in their journey towards achieving their desired weight and muscle mass.
Nurturing the body through a balanced diet and proper supplementation is key for achieving weight gain and muscle mass.
Optimum nutrition plays a crucial role in providing the necessary nutrients for muscle growth and repair.
Supplements such as Milk & Egg, a high-calorie weight gainer, can be beneficial for individuals struggling to consume enough calories from food alone.
Whey protein supplements are also popular among those aiming to increase their muscle mass, as they provide essential amino acids needed for muscle synthesis.
It is important to consider serving size when using mass gainers and protein supplements, as excessive intake may lead to unwanted weight gain or hinder progress towards weight loss goals.
Therefore, it is advisable to consult with a healthcare professional or dietician to determine the appropriate dosage based on individual needs.
In conclusion, while proper supplementation can support weight gain and muscle growth, it should always be paired with a well-rounded diet that includes nutrient-dense foods.
Achieving the desired weight gain and muscle mass requires a careful balance of energy intake, with a caloric surplus being of utmost importance for individuals aiming to increase their body size.
Skinny guys often struggle to consume enough daily calories to reach a healthy weight, which is where high calorie supplements can be beneficial. Weight gainers, protein shakes, and meal replacement options are popular choices for skinny guys looking to increase their caloric intake. These supplements provide an easy and convenient way to add extra calories and nutrients to their diet.
However, it's important to note that simply consuming these supplements alone will not lead to weight gain if they do not create a caloric surplus. It's crucial for skinny guys to focus on consuming nutrient-dense foods in addition to incorporating these supplements into their routine. By doing so, they can ensure they are providing their bodies with the necessary fuel for growth and achieving the desired weight gain.
When choosing the right weight gain supplement, it is important to consider various factors to ensure effectiveness and safety. According to a study published in the Journal of the International Society of Sports Nutrition, 76% of participants reported improved muscle mass when using creatine supplementation alongside resistance training. This highlights the importance of selecting supplements that have been scientifically proven to enhance muscle growth.
In addition, considering personal preferences such as dietary restrictions or allergies is crucial when choosing a weight gain supplement. For individuals who prefer plant-based options or follow a vegan diet, there are several plant-based protein powders available on the market such as BSN True-Mass and Dymatize Super Mass Gainer. These products offer high-quality protein sources derived from plants while still providing essential amino acids necessary for muscle growth.
Furthermore, incorporating digestive enzymes into weight gain supplements can aid in digestion and absorption, ensuring that nutrients are properly utilized by the body. Taking all these factors into account will help individuals make an informed decision when selecting a weight gain supplement that aligns with their specific needs and goals.
With this understanding of choosing the right weight gain supplement established, it is important to explore another aspect of supporting one's body growth: healthy fats.
Supporting your body's growth through a well-balanced diet includes incorporating healthy fats that provide essential nutrients and promote overall health.
Frequently asked questions about weight gain supplements often revolve around the role of healthy fats in aiding weight gain.
Muscle Fuel is a popular gainer protein powder that contains healthy fats, making it an attractive option for skinny individuals looking to build muscle mass.
MCT Oil is another supplement that includes a blend of healthy fats like MCTs (medium-chain triglycerides) to support weight gain and muscle growth.
These healthy fats not only provide additional calories for weight gain but also offer numerous benefits such as improved heart health and enhanced brain function.
Incorporating these types of gainer protein powders into your diet can be an effective way to increase calorie intake and support your body's growth.
Protein powder is widely recognized as a fundamental supplement for individuals looking to enhance muscle mass and support their weight gain goals, with studies showing that protein supplementation can significantly increase muscle protein synthesis.
Protein is essential for building and repairing muscles, and consuming enough protein is crucial for those trying to gain weight. Protein powders provide a convenient and efficient way to meet the increased protein needs of individuals engaging in resistance training or trying to bulk up. They are typically made from various sources such as whey, casein, or plant-based proteins like soy or pea.
These powders can be easily mixed into shakes or added to smoothies, making them a convenient option for those on-the-go. Additionally, protein powders often contain all the essential amino acids needed for muscle growth and repair. It's important to choose high-quality protein powders that are free from fillers and additives.
When combined with regular strength training exercises, protein powder can help optimize muscle growth and aid in achieving weight gain goals. Transitioning into the subsequent section about 'fats and carbohydrates: fueling your weight gain journey,' it's important to remember that while proteins play a crucial role in muscle development, adequate intake of fats and carbohydrates is also necessary for providing energy during workouts and supporting overall body growth.
When it comes to weight gain, protein powders are often the go-to supplement for many individuals. However, it's important to remember that gaining weight is not just about increasing protein intake but also about fueling your body with adequate amounts of fats and carbohydrates.Fats provide a concentrated source of energy, containing more than twice as many calories per gram compared to protein or carbohydrates. Including healthy sources of fat such as avocados, nuts, and olive oil in your diet can help boost calorie intake and support weight gain.
Additionally, carbohydrates are essential for providing energy during workouts and replenishing glycogen stores in muscles. Opting for complex carbohydrates like whole grains, fruits, and vegetables can provide a steady release of energy throughout the day.
By incorporating both fats and carbohydrates into your diet alongside protein powders, you can ensure a well-rounded approach to fueling your weight gain journey.
Now let's explore thiamine (b1), the essential vitamin for weight gain.
Thiamine (B1) |
|
Converts carbohydrates into energy |
Important for fueling the body during physical activity and promoting muscle growth. |
Maintains a healthy metabolism | Ensures that nutrients are properly absorbed to support weight gain. |
Nerve function | Helps in the synthesis of neurotransmitters that regulate appetite and mood. |
Supports weight gain | Plays a crucial role in supporting overall health and facilitating weight gain. |
While thiamine deficiency is rare, inadequate intake can lead to symptoms such as fatigue, muscle weakness, and poor appetite - all of which can hinder weight gain efforts.
Therefore, it is important for skinny individuals looking to gain weight to ensure they are meeting their daily thiamine requirements through dietary sources or supplementation.
Adequate rest and recovery are crucial components of a successful weight gain journey, allowing your muscles to grow and adapt to the demands of physical activity like seeds that need time to germinate before sprouting into strong plants.
During exercise, muscles undergo microscopic damage that needs time to repair and rebuild. Rest days are necessary for this process, as they allow the body to replenish energy stores and repair damaged tissues.
Additionally, quality sleep is essential for muscle growth and recovery. It is during deep sleep that the body releases growth hormone, which plays a key role in muscle development. Therefore, it is important to prioritize both rest days and sufficient sleep in order to optimize muscle growth and weight gain.
One crucial aspect to consider when aiming for weight gain and muscle growth is avoiding common mistakes that others have made, allowing us to learn from their experiences and make informed decisions in our own journey towards achieving our desired physique.
By understanding these common mistakes, we can save ourselves time, effort, and potential setbacks.
One mistake to avoid is relying solely on supplements for weight gain without a proper diet. While supplements can be helpful in providing additional nutrients, they should not replace a balanced and nutrient-dense diet.
Another mistake is neglecting the importance of rest and recovery. Many individuals focus solely on intense workouts without giving their muscles enough time to repair and grow. Rest days are essential for muscle recovery and growth, so it's important to incorporate them into your routine. Additionally, overtraining can lead to injuries and hinder progress.
Lastly, failing to track progress can be a major oversight. Keeping track of your workout routines, nutrition intake, and body measurements allows you to identify what works best for you and make necessary adjustments along the way.
By avoiding these common mistakes, we can optimize our weight gain journey towards success by transitioning into the next section about 'what is caloric surplus and its role in weight gain? A key to success'.
When considering the safety and potential side effects of weight gain supplements, it is crucial to assess their ingredients and consult with a healthcare professional to ensure they align with one's individual health needs and goals.
While weight gain supplements can be beneficial for individuals looking to increase muscle mass and overall body weight, it is important to be aware that not all supplements are created equal. Some may contain ingredients that could potentially cause adverse reactions or interact with certain medications.
Additionally, individuals with pre-existing health conditions such as kidney or liver problems should exercise caution when taking weight gain supplements. It is also worth noting that excessive use of certain supplements, such as creatine, may put strain on the kidneys and lead to dehydration if not accompanied by proper hydration practices.
Therefore, before incorporating any weight gain supplement into one's routine, it is essential to do thorough research, read product labels carefully, and seek guidance from a healthcare professional. By doing so, individuals can make informed decisions about which supplements are safe and suitable for their specific needs.
With these considerations in mind, let's now explore some frequently asked questions about weight gain supplements: expert insights...
Here are some questions I get asked all the time regarding weight gain supplements.
1. Who should take weight gain supplements?
If you struggle to gain weight due to high metabolism, low appetite, or intensive physical activity then you're more than able to at least consider weight gain supplements. They're also commonly used by bodybuilders and athletes wanting to gain muscle mass.
2. Are weight gain supplements safe?
Generally, weight gain supplements are safe for healthy individuals when used as directed. However, they can sometimes cause digestive issues, and consuming too many calories—regardless of the source—can lead to unhealthy weight gain and other health problems, and that's why I'll advice you to go for a brands with long history of making these supplements. They always know what they're doing and have the best, safest stuff.
3. What should I look for in a weight gain supplement?
Look for products with a balanced mix of protein, carbs, and healthy fats. Also, consider the sugar content (lower is better), total calories, and any added vitamins, minerals, or other beneficial ingredients.
4. How often should I take weight gain supplements?
This depends on your individual caloric needs and how the supplement fits into your overall diet. Many people take them once or twice a day, often after workouts.
5. Do weight gain supplements replace meals?
While they can be used as a meal replacement, it's generally better to consume them in addition to balanced, nutrient-dense meals.
6. Can I take weight gain supplements without working out? While you can, it's likely that the extra calories will be stored as fat rather than converted into muscle. Regular strength training is typically necessary to gain muscle mass.
7. Are there any side effects of weight gain supplements? Possible side effects include digestive issues like bloating, gas, and upset stomach. Consuming more calories than you burn can also lead to unhealthy weight gain.
8. Are all weight gain supplements the same? No, they can vary in terms of calorie, protein, carb, and fat content, as well as taste, price, and other factors. Some may also contain additional ingredients like creatine or amino acids.
9. Can I use weight gain supplements if I have health conditions? If you have any health conditions, especially related to heart, kidney, or liver function, you should consult your healthcare provider before starting any new supplement regimen.
In conclusion, for skinny guys looking to gain weight and build muscle, incorporating the right weight gain supplements into their routine can be a game-changer. However, it's crucial to remember that supplements are not a magic solution on their own. A healthy diet and consistent exercise regimen should always be the foundation of any weight gain journey.
One way to think about this is through the metaphor of a construction project. Just as a building needs a solid foundation before it can reach great heights, your body also requires a strong base of nutritious food and physical activity in order to effectively utilize weight gain supplements. These supplements act as the tools that help you construct and sculpt your desired physique.
By choosing high-quality protein powders, vitamins, minerals, and healthy fats, you provide your body with the necessary building blocks for muscle growth and overall health. Like skilled architects who carefully select materials for durability and stability, you must consider factors such as ingredient quality, safety, effectiveness, and individual needs when selecting weight gain supplements.
Remember that everyone's journey is unique; what works for one person may not work for another. It's important to consult with a healthcare professional or registered dietitian before incorporating any new supplement into your routine to ensure it aligns with your specific goals and circumstances.
So take charge of your weight gain efforts by combining proper nutrition with targeted supplementation - just like an architect creating a masterpiece from the ground up. With dedication, consistency, and informed choices regarding weight gain supplements tailored to your needs, you'll be well on your way to achieving the healthy weight gain and muscle mass goals you desire.
Arman Eckelbarger is an IFBB Pro Bodybuilder and a Certified Personal Trainer dedicated to empowering others with his age management and wellness expertise. Winner of the 2019-20 Master's Nationals Over 50 Welterweight, Arman proves that age is just a number in achieving fitness goals. He lives by his wellness principles and inspires others to reclaim their vitality for a healthier and fulfilling life.
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David Goggins, a former Navy SEAL, serves as an inspiration to anyone struggling with weight loss. Despite facing numerous physical challenges, Goggins managed to become a Navy SEAL, triathlete, and record holder for the most pull-ups in 24 hours. His journey from being overweight to an elite athlete is a testament to the power of discipline and a proper diet.
Goggins' inspiring journey began when he decided to join the Navy. At the time, he was overweight and unfit for military service. However, he was determined to make a change and worked tirelessly to lose over 100 pounds. He achieved this remarkable weight loss by following a strict diet plan and engaging in intense training sessions. Goggins' story is a testament to the power of discipline and hard work in transforming one's life.
Unraveling the secrets behind David Goggins' dietary habits reveals the key to achieving remarkable weight loss. By following his diet plan, which includes intermittent fasting and a ketogenic approach, Goggins was able to drop over 100 pounds when he joined the Navy. Here are three key takeaways from Goggins' weight loss journey:
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Understanding the core principles of the David Goggins diet is essential for anyone looking to achieve remarkable weight loss. By embracing a ketogenic diet, practicing intermittent fasting, and supplementing with multivitamins, Goggins was able to drop over 100 pounds and become a present-day superhuman in terms of strength, speed, endurance, and overall athleticism.
Understanding the fundamental principles of a strict ketogenic diet and intermittent fasting can empower individuals to achieve remarkable weight loss and increase energy levels.
David Goggins, a former Navy SEAL, is a prime example of how disciplined adherence to a diet plan can yield remarkable results. His diet plan is centered around a strict ketogenic approach, which involves consuming high amounts of healthy fats and proteins while keeping carbohydrate intake low. Additionally, intermittent fasting is incorporated into his diet, which involves periods of calorie restriction and periods of normal eating.
The David Goggins diet plan is not just about weight loss - it is about achieving optimal health and performance. By following a ketogenic diet, the body's metabolism is shifted to a state of ketosis, where it burns fat for energy instead of carbohydrates. This leads to more sustainable energy levels and faster weight loss.
Intermittent fasting, on the other hand, has been shown to have numerous health benefits, such as improving insulin sensitivity, reducing inflammation, and promoting cellular repair.
The David Goggins diet plan is a disciplined approach to achieving remarkable weight loss and optimal health. By following a strict ketogenic diet and incorporating intermittent fasting, individuals can shift their metabolism to a state of fat-burning and reap numerous health benefits.
Intermittent fasting has become increasingly popular in recent years, with studies showing that it can have numerous health benefits, such as reducing inflammation and improving insulin sensitivity. According to a recent survey, over 16 million Americans practice some form of intermittent fasting.
David Goggins, the renowned motivational speaker and athlete, is a proponent of intermittent fasting as a way to unleash your full potential and achieve your fitness goals. In his diet plan, intermittent fasting involves consuming all your daily calories in a set window of time, usually ranging from 4 to 8 hours, and then fasting for the remaining hours of the day.
Intermittent fasting is not a magic pill for weight loss, but it can be an effective tool when combined with a healthy meal plan and exercise routine. In the David Goggins diet, intermittent fasting is used in conjunction with a meal plan that comprises 40% proteins, 40% fats, and 20% carbs. The meal plan is dependent on fitness goals, and Goggins switches it up from time to time.
He keeps carb content low, but increases it when prepping for a 100-mile run. To nourish his body, he consumes homemade protein bars filled with fruit and nuts, and supplements his diet with multivitamins, whey protein shakes, post-workout protein formula, and caffeine.
Intermittent fasting is a powerful tool that can be used to complement a healthy meal plan and exercise routine. David Goggins' diet plan is an excellent example of how intermittent fasting can be used to unleash your full potential and achieve your fitness goals.
The key components of the diet followed by the motivational speaker and athlete, David Goggins, are crucial in nourishing the body to achieve optimal physical performance. Here are some of the main components of the Goggins diet:
By following these key components, Goggins has been able to achieve optimal physical performance and weight loss.
Transition: Having discussed the essential components of the David Goggins diet, it is now time to delve deeper into his approach towards embracing a low-carb lifestyle. Goggins' diet plan is specifically designed to help individuals unleash their full potential by providing the necessary nutrients and fuel for optimum performance. This section will provide insights into Goggins' approach towards low-carb living.
Low-carb diets have gained immense popularity in recent years, and Goggins' diet plan is no exception. His approach towards a low-carb lifestyle involves consuming meals that comprise 20% carbs, 40% proteins, and 40% fats. This ensures that the body is fueled with the right nutrients for optimal performance. Goggins' diet plan is dependent on his fitness goals, and he switches it up from time to time. However, he always keeps the carb content low, and only increases it when he is preparing for a 100-mile run.
Goggins' diet plan also includes homemade protein bars filled with fruit and nuts, which provide the necessary energy and protein for muscle growth and repair. He also consumes a slow-release protein shake before bed, which ensures that the body is fueled with the necessary nutrients for recovery and growth during sleep. Goggins supplements his diet with multivitamins, whey protein shakes, post-workout protein formula, and caffeine, which provides the necessary energy for workouts.
Embracing a low-carb lifestyle is just one aspect of Goggins' approach towards unleashing your full potential. The next section will explore how the David Goggins diet supports mindset and how it can help individuals build mental toughness.
Curious about what a typical day of eating looks like for David Goggins? Here's a sample to give you an idea:
Please note that Goggins tailors his meal plan based on his fitness goals, occasionally adjusting the macronutrient ratios and carbohydrate content to align with specific training requirements.
While the David Goggins diet offers immense potential for achieving your goals, it is not without its challenges. Here are some tips to help you overcome obstacles and stay consistent:
Remember, the path to unleashing your full potential is a journey that requires dedication and perseverance. The David Goggins diet provides a framework for success, but it is up to you to take action and make it a reality.
Fostering mental toughness is an integral aspect of achieving success in any fitness journey, and the David Goggins diet plays a significant role in supporting this mindset by providing the necessary fuel and nutrients for optimal cognitive performance.
Goggins' approach to nutrition is not just about physical health but also about mental clarity and focus. By following a ketogenic diet and intermittent fasting, Goggins ensures that his body is fueled by healthy fats and proteins, which provide sustained energy and stabilize blood sugar levels. This, in turn, supports mental clarity and focus, allowing Goggins to push through even the toughest of workouts and challenges.
To further support his mental toughness, Goggins also supplements his diet with caffeine, multivitamins, and other nutrients that are known to enhance cognitive performance. These supplements, combined with his strict meal plan and daily training regimen, allow Goggins to operate at his peak mental and physical capacity.
Additionally, Goggins' approach to nutrition highlights the importance of discipline and commitment, which are essential qualities for building mental toughness and achieving success in any area of life.
The David Goggins diet is not just about physical health but also about building mental toughness and achieving one's full potential. By fueling his body with healthy fats and proteins, practicing intermittent fasting, and maintaining a disciplined approach to nutrition, Goggins sets himself up for success in both mind and body.
The David Goggins diet is a disciplined and effective approach to achieving remarkable weight loss, optimal physical performance, and mental toughness. By following a ketogenic diet, practicing intermittent fasting, and supplementing with the necessary nutrients, individuals can unleash their full potential and achieve their fitness goals.
Embracing a low-carb lifestyle, nourishing the body with the right balance of proteins and fats, and supporting mental toughness through proper nutrition are key principles of the David Goggins diet. By adopting these principles and maintaining discipline and commitment, individuals can unlock their full potential and live a fulfilling life.
Remember, the journey to unleashing your full potential is not easy, but with the right mindset, a disciplined diet, and consistent training, you can overcome any obstacle and achieve greatness, just like David Goggins. So, take the first step, embrace the principles of the David Goggins diet, and unleash your full potential today.
Arman Eckelbarger is an IFBB Pro Bodybuilder and a Certified Personal Trainer dedicated to empowering others with his age management and wellness expertise. Winner of the 2019-20 Master's Nationals Over 50 Welterweight, Arman proves that age is just a number in achieving fitness goals. He lives by his wellness principles and inspires others to reclaim their vitality for a healthier and fulfilling life.
Ever come across a supplement that just seems to tick all the right boxes?
That's exactly how you'll feel when you start using berberine, a plant-based compound that's been making waves in the health and wellness world for weeks now. It's always exciting when a traditional natural remedy gets a modern nod of approval, and that's precisely the case with Berberine, a plant-based compound extracted from a specific group of plants, making a name for itself due to its multitude of health benefits1.
Berberine, an alkaloid used by plants for protection and growth regulation, is extracted from herbs such as goldenseal, Oregon grape, and tree turmeric2. Though berberine has been used for centuries in various traditional medicinal practices, it's only recently that scientific research has begun to acknowledge its benefits.
1. Regulates Blood Sugar Levels
Berberine works at a molecular level to help regulate your blood sugar3. By reducing insulin resistance and slowing down the breakdown of carbs in your gut, it supports your body's natural insulin utilization and helps keep your blood sugar levels in check4.
2. Aids in Weight Loss
Berberine has been associated with weight loss and a decrease in body fat percentage5. Studies show that participants taking berberine saw a significant reduction in body weight and belly fat6.
3. Improves Gut Health
Berberine can increase the number of beneficial bacteria in your gut. These bacteria aid digestion and play a significant role in maintaining overall health7.
4. Supports Heart Health
The alkaloid has shown to improve several factors associated with heart health, such as reducing LDL ('bad') cholesterol levels and increasing HDL ('good') cholesterol8.
5. Helps Combat Metabolic Syndrome
Metabolic Syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes. Berberine can help manage these conditions, improving overall health9.
6. Potentially Beneficial for PCOS
Studies suggest that berberine might be effective in managing PCOS by improving hormonal and metabolic parameters10.
7. Boosts Immune System: Berberine's potential to regulate gut bacteria can also indirectly support immune function, as a healthy gut is crucial for a robust immune system11.
8. Anti-inflammatory Properties
Berberine also exhibits anti-inflammatory properties, which can help your body fight off various diseases and speed up recovery12.
9. Antioxidant Properties
Berberine displays antioxidant activity, which means it can neutralize harmful free radicals in the body, protecting your cells against damage13.
10. Promotes Longevity
By helping to combat many health problems, berberine might contribute to a longer, healthier life14.
Before you start using berberine right away, here are a couple things you might want to do first for best results;
Yes, I know; berberine is simply incredible and you can't wait to start using it right away.
But it's also important to remember that while it's super effective, it may also be too much for a handful of people to cope with on a full dose right off the bat, which is the major factor we took into consideration when we making our very own Berberine Complex.
In the past, I've had a couple of clients complain about anywhere from mild to severe side effects when taking other brands of berberine HCL just because of the concentration or how barely regulated some of these other brand's capsules can be, which can be too much much to handle for some folk.
But with Berberine Complex, each capsule contains exactly 500 mg of Berberine, and you're able to get a way more controlled dosage suited to your tolerance level this way.
Bad gut health is one of the key reasons why a lot of people experience gut related side effects when using berberine, which is why it's also worth considering pairing berberine with a probiotic supplement, to prevent any unwanted side effects and also so they can work synergistically to improve your gut health15.
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Berberine has emerged as a promising supplement, demonstrating potential benefits from blood sugar regulation to heart health. Remember, while berberine can offer a host of benefits, it doesn't replace a balanced diet, regular exercise, and a healthy lifestyle.
Arman Eckelbarger is an IFBB Pro Bodybuilder and a Certified Personal Trainer dedicated to empowering others with his age management and wellness expertise. Winner of the 2019-20 Master's Nationals Over 50 Welterweight, Arman proves that age is just a number in achieving fitness goals. He lives by his wellness principles and inspires others to reclaim their vitality for a healthier and fulfilling life.
Are your protein shakes starting to feel monotonous? Shake things up in the kitchen with these seven mouthwatering recipes featuring NSP Nutrition’s 92% Milk & Egg Protein Powder.
Start your day right with these protein-packed pancakes. Mix together two ripe mashed bananas, a cup of rolled oats, a scoop of 92% Milk & Egg Protein Powder, and a splash of almond milk to create a robust and fluffy batter. Crush a handful of walnuts and fold them into the mixture for added texture. Cook them until golden brown on both sides and serve with a drizzle of raw honey or pure maple syrup. Not only do these pancakes taste divine, but they also offer a hefty dose of protein to power your day.
Brighten your mornings with this vibrant, nutrient-dense smoothie bowl. Blend a cup of frozen mixed berries, a scoop of 92% Milk & Egg Protein Powder, half a cup of Greek yogurt, and a splash of almond milk until smooth. Pour the thick blend into a bowl and garnish with fresh berries, a sprinkle of chia seeds, and a drizzle of honey. This smoothie bowl doesn't just look Instagram-worthy; it's packed with antioxidants and protein to keep you energized and satiated.
Turn your mid-day snack into a protein-rich treat with this simple and delightful parfait. In a glass, layer Greek yogurt that's been mixed with a scoop of 92% Milk & Egg Protein Powder, your favorite fresh fruits, and homemade granola for a delightful contrast of textures. This snack isn't just pleasing to the palate, but it also helps keep hunger pangs at bay.
Who said protein powder is just for sweet treats? Mix together a cup of chickpea flour, a scoop of 92% Milk & Egg Protein Powder, a tablespoon of olive oil, and enough water to form a dough. Cook it in a skillet until crispy and golden, and top with your favorite grilled veggies and a drizzle of tahini. This savory protein flatbread is not just delicious, but also packed with protein and fiber, making it a perfect post-workout meal.
Transform your on-the-go breakfast or snack with these protein-rich muffins. In a bowl, stir together a cup of rolled oats, two mashed bananas, a generous scoop of 92% Milk & Egg Protein Powder, and a dash of cinnamon. Spoon the mixture into muffin tins and bake until golden and firm. These muffins offer a substantial protein boost to keep you energized throughout your busy day.
Satiate your chocolate cravings with this luscious protein pudding. In a food processor, blend two ripe avocados, two tablespoons of unsweetened cocoa powder, a splash of almond milk, and a scoop of 92% Milk & Egg Protein Powder until smooth. Chill it in the fridge for a couple of hours to achieve a perfect pudding consistency. This dessert is a guilt-free indulgence that packs a protein punch.
Supercharge your morning oatmeal with a scoop of 92% Milk & Egg Protein Powder. Cook your oats as usual, then stir in the protein powder, top with fresh fruits, and sprinkle with cinnamon. It’s a heartwarming breakfast that will keep you feeling full and fueled throughout the morning.
With NSP Nutrition’s 92% Milk & Egg Protein Powder, boosting your protein intake has never been more delicious. This powder, packed with essential nutrients, is a versatile addition to your kitchen. Its excellent flavor profile enhances your dishes without overpowering them, making it an excellent ingredient in a variety of recipes. Try these recipes today, and experience how protein-packed meals can be as tasty as they are nutritious. Say goodbye to your plain old protein shake and welcome a world of delectable possibilities with NSP Nutrition’s 92% Milk & Egg Protein Powder.
]]>Are you ready to unlock your inner superhero? Well, the secret lies not in a cape or a flashy suit, but in the power of superfoods! Yes, these incredible edibles can help you stay healthy, vibrant, and energized well into your 40s and beyond. So, let's dive into the world of nutrition and discover 10 superfoods that will fuel your body and support your overall well-being.
Popeye's Secret Weapon Who needs synthetic supplements when you have Popeye's favorite leafy green? Spinach is packed with nutrients like vitamins A, C, and K, along with iron and folate. It helps boost your immune system, promotes healthy vision, and supports bone health. Add spinach to your salads, smoothies, or sautés, and watch your muscles thank you for the extra strength! [^1^]
Nature's Antioxidant Powerhouses These tiny, vibrant orbs are like edible superheroes. Blueberries are bursting with antioxidants that combat the effects of aging and oxidative stress.
They are also rich in vitamins C and K, fiber, and beneficial phytochemicals. Sprinkle them on your breakfast cereal, blend them into a smoothie, or enjoy them as a guilt-free snack. Your taste buds and your body will be dancing with joy! [^2^]
The Mighty Omega-3 Warrior Salmon is the undisputed champion of omega-3 fatty acids, which are essential for heart health and brain function. These healthy fats help reduce inflammation, support cognitive function, and promote a healthy heart. Fire up the grill and savor a delicious salmon fillet a couple of times a week. Your heart and brain will thank you for the flavorful feast! [^3^]
The Creamy Green Hero Move over, butter! Avocado is here to save the day and your taste buds. Packed with heart-healthy monounsaturated fats, avocados offer a creamy texture, along with fiber, vitamins K and C, and potassium. Smash some avo on whole-grain toast, toss it in a salad, or whip up some delicious guacamole. It's time to indulge in this green delight and fuel your body with superhero-worthy nutrients. [^4^]
The Protein-Packed Champion Looking to build those muscles while keeping your gut happy? Greek yogurt is your ally. This thick and creamy delight is not only rich in protein but also loaded with probiotics that support gut health. It's a fantastic snack option or base for a protein-packed smoothie. Plus, you can jazz it up with some berries or nuts for added flavor and crunch. Your muscles and your gut will be cheering you on! [^5^]
The Mighty Grain of Energy Say hello to quinoa, the ancient grain that packs a powerful punch. Quinoa is a complete protein, meaning it contains all nine essential amino acids. It's also high in fiber, magnesium, and iron, making it an excellent choice for sustained energy and muscle recovery. Swap out refined grains with this mighty grain in your salads, stir-fries, or as a side dish. Get ready to conquer the day with a quinoa-powered superhero vibe! [^6^]
The Brain-Boosting Marvels If you're looking to boost your brainpower, walnuts are the nutty heroes you need. Packed with omega-3 fatty acids, antioxidants, and vitamin E, these brain-shaped wonders help improve cognitive function and support brain health. Grab a handful of walnuts as a snack or sprinkle them on your salads or oatmeal for an added crunch and brain-boosting benefits. [^7^]
The Golden Super Spice In the world of spices, turmeric takes the crown for its powerful anti-inflammatory and antioxidant properties. Curcumin, the active compound in turmeric, helps reduce inflammation, support joint health, and boost immune function. Add a pinch of turmeric to your dishes, blend it into a smoothie, or sip on a soothing turmeric latte. Your taste buds and your body will be glowing with gratitude! [^8^]
The Mighty Cruciferous Defender When it comes to nutritional superheroes, broccoli stands tall. Packed with vitamins A, C, and K, along with fiber and powerful antioxidants, broccoli helps protect against chronic diseases, supports digestion, and strengthens the immune system. Roast it, steam it, or add it to your stir-fries and salads. Embrace the mighty power of broccoli and let your health flourish! [^9^]
The Guilty Pleasure Savior Yes, you read it right! Dark chocolate can be your secret weapon in the fight against aging. Packed with antioxidants and flavonoids, dark chocolate helps protect against heart disease, improve blood flow, and enhance cognitive function. Choose high-quality dark chocolate with a cocoa content of 70% or more, and savor a piece or two as a delicious and guilt-free treat. Indulge your taste buds while giving your body a superfood boost! [^10^]
Congratulations, gentlemen! You've unlocked the secrets of 10 superfoods that can transform your health and well-being as men over 40. Incorporate these nutrient powerhouses into your daily diet, and watch your inner superhero emerge. Remember, nutrition plays a vital role in keeping you strong, energetic, and ready to take on any challenge that life throws your way. So, grab your cape (or maybe just your fork) and embrace the superfood revolution for a healthier and more vibrant you!
[^1^] Ware, M. (2022). Spinach: Health benefits, nutrition, tips, and risks. Medical News Today. Retrieved from https://www.medicalnewstoday.com/articles/270609
[^2^] Harvard T.H. Chan School of Public Health. (n.d.). Blueberries. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/blueberries/
[^3^] National Institutes of Health. (n.d.). Omega-3 fatty acids: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[^4^] United States Department of Agriculture. (2021). Avocado, raw, all commercial varieties. FoodData Central. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170114/nutrients
[^5^] Mayo Clinic. (2021). Greek yogurt: Health benefits and nutrition. Mayo Clinic Healthy Lifestyle, Nutrition and Healthy Eating. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/greek-yogurt/faq-20058353
[^6^] Harvard T.H. Chan School of Public Health. (n.d.). Quinoa. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
[^7^] Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.
[^8^] Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its' effects on human health. Foods, 6(10), 92.
[^9^] Herrero, M., Plaza, M., & Cifuentes, A. (2010). Iberian ham authentication and traceability using volatile profile fingerprinting. Food Chemistry, 121(4), 1339-1346.
[^10^] Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & Redox Signaling, 15(10), 2779-2811.
]]>We've all heard of testosterone boosters, and TRT, but did you know you could naturally boost your testosterone levels by just incorporating a little bit of these foods into your diet?
Testosterone is without a doubt the most important hormone for the human male.
Testosterone plays a vital role in various aspects of men's health, including muscle mass, bone density, mood regulation, and even libido, and is more often than not the key ingredient you need in order to maintain muscle mass, strength, sexual prowess, and age more gracefully as you begin to advance in years.
But here's where it gets difficult- several studies have shown that most men face a natural decline in testosterone levels anywhere from 1-5% as every year as soon as they hit 35.
So it's no wonder the industry is flooded with all manner of supplements that end up providing temporary relief at best.
But today, we're going to take you on a deep-dive on how you can naturally raise your testosterone levels without any supplements, but by just adding these natural foods you can get for the spare change the next time you go grocery shopping.
Lean meats such as chicken, turkey, and lean cuts of beef are excellent sources of protein and zinc. Protein is essential for muscle growth and repair, while zinc plays a crucial role in testosterone production. Including lean meats in your diet can provide the necessary amino acids for protein synthesis while supporting optimal testosterone levels.
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When Vince Gironda started the 36 eggs a diet, he was on to something. Eggs contain a lot of cholesterol, which is a key ingredient for making testosterone. They are also a nutritional powerhouse, packed with high-quality protein, healthy fats, and essential nutrients, and a great source of vitamin D, which has been linked to testosterone production. Best part of all? Eggs are extremely versatile and you can add them to almost any dish at any meal time!
Broccoli, cauliflower, cabbage, and Brussels sprouts belong to the cruciferous vegetable family. These veggies contain a compound called indole-3-carbinol, which helps reduce estrogen levels in the body. By balancing estrogen, cruciferous vegetables indirectly promote testosterone production.
Oysters have long been hailed as an aphrodisiac, and for good reason. They are an exceptional source of zinc, a mineral crucial for testosterone synthesis. Including oysters in your diet can give your testosterone levels a natural boost while satisfying your taste buds.
Fatty fish like salmon, trout, and sardines are rich in omega-3 fatty acids. These healthy fats are beneficial for heart health and can also aid in testosterone production. Additionally, seafood like shrimp and mussels are excellent sources of zinc, further supporting testosterone synthesis.
Avocados are not only delicious but also incredibly nutritious. They are packed with monounsaturated fats, which are essential for hormone production, including testosterone. Incorporating avocados into your meals can provide a testosterone-friendly boost while offering numerous other health benefits.
7. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and flaxseeds, are rich in healthy fats, protein, and essential minerals like zinc and magnesium. These nutrients are vital for testosterone production and overall hormonal balance. Snack on a handful of nuts or sprinkle seeds over your salads and yogurt for an easy testosterone boost.
Far more than a cooking condiment.
Garlic not only adds flavor to your dishes but also contains a compound called allicin, known for its testosterone-boosting properties. Including garlic in your meals can support healthy testosterone levels and offer immune-boosting benefits as well.
Worth the garlic breath though?
We'll let you be the judge of that.
Pomegranates are packed with antioxidants, vitamins, and minerals. They have been shown to increase testosterone levels and improve overall cardiovascular health. Enjoy this juicy fruit as a snack, in smoothies, or as part of a refreshing salad.
Yes, you read it right! Dark chocolate, specifically the one with at least 70% cocoa content, can provide a natural testosterone boost. It contains flavonoids that stimulate testosterone production and improve blood flow. So, indulge in a moderate amount of dark chocolate guilt-free.
It's important to note that while these foods can support healthy testosterone levels, they may not provide an instant, dramatic increase. Hormone levels are influenced by various factors, including genetics and lifestyle habits. If you have concerns about your testosterone levels, it's always a good idea to consult with a healthcare professional who can provide personalized guidance.
Ashwagandha happens to be one of the most important forms of alternative medicine used in South Asia, namely India for thousands of years to relieve stress, increase energy levels, and improve concentration.
Also known as Withania somnifera, the ashwagandha plant is an herb that has been used in Ayurvedic medicine for thousands of years. Its name comes from the Sanskrit language, meaning "horse smell," which refers to its distinct aroma and ability to provide strength and vitality. In recent years, Ashwagandha has become increasingly popular in Western medicine as a natural supplement for various health concerns. In this blog post, we will explore the benefits of Ashwagandha and how it can support your overall health and nutrition.
Stress and anxiety can have a significant impact on our physical and mental health. Ashwagandha is an adaptogenic herb, meaning it helps the body to adapt to stress and promotes relaxation. It can regulate the body's stress hormone cortisol and lower blood pressure, helping to calm the mind and improve mood. This herb can be particularly helpful for individuals who experience chronic stress or anxiety.
The immune system is the body's defense against infections and diseases. Ashwagandha contains compounds that can increase the production of white blood cells, which help to fight off infections and maintain a healthy immune system. This herb can be particularly beneficial for individuals with weakened immune systems, such as those who frequently experience colds or flu.
Cognitive function refers to our ability to process information, remember, learn, and solve problems. Ashwagandha contains compounds that can improve cognitive function, including memory, attention, and learning ability. This herb can be particularly helpful for individuals who experience cognitive decline due to aging or neurological conditions.
Testosterone is a hormone that plays a vital role in men's health, including muscle growth, energy levels, and sexual function. Ashwagandha has been shown to support healthy testosterone levels in men, which can help to maintain optimal health and performance. This herb can be particularly beneficial for men who experience low testosterone levels due to aging or other factors.
Physical performance refers to our ability to perform physical activities, including exercise and sports. Ashwagandha contains compounds that can increase endurance, strength, and muscle mass, which can improve physical performance. This herb can be particularly beneficial for athletes or individuals who engage in intense physical activity.
Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to various health issues, including heart disease, diabetes, and cancer. Ashwagandha contains compounds that can reduce inflammation in the body and promote healing. This herb can be particularly beneficial for individuals with inflammatory conditions, such as arthritis.
Sleep is a critical component of overall health and well-being. Ashwagandha contains compounds that can promote relaxation and calmness, helping to improve the quality of sleep. This herb can be particularly helpful for individuals who experience sleep disturbances or insomnia.
Blood sugar levels play a vital role in our overall health and nutrition. Ashwagandha has been shown to help regulate blood sugar levels by improving insulin sensitivity and reducing blood sugar levels in people with diabetes. This herb can be particularly beneficial for individuals with type 2 diabetes or those at risk of developing the condition.
Ashwagandha is available in various forms, including capsules, powders, and teas. It is generally safe to consume, but it's essential to consult with a healthcare professional before adding it to your diet, particularly if you are taking any medications or have any pre-existing health conditions.
Additionally, it's important to note that Ashwagandha supplements are not regulated by the FDA, and the quality and safety of the product can vary. Look for supplements from reputable brands and check the label to ensure that it contains the appropriate amount of active ingredients.
Incorporating Ashwagandha into your diet is relatively easy. It can be added to smoothies, sprinkled on top of oatmeal, or brewed as a tea. The recommended dosage varies depending on the form of the supplement, so it's important to follow the instructions on the label or consult with a healthcare professional.
Adding ashwagandha into your diet can be an easy and effective way to support your overall health and nutrition. Give it a try and see the positive impact it can have on your body and mind.
]]>But like everything else in life, there’s actually more to this group of microorganisms.
It goes without saying that not all bacteria or micro organic life is bad for you. In fact, you’ve got a specialized group of billions of healthy bacteria that for a better word, you simply cannot do without.
Probiotics are living microorganisms that live in our gut and provide a range of health benefits, and are a fascinating topic that has gained a lot of attention in recent years, and for good reason.
They are commonly found in fermented foods and supplements and have been the subject of extensive research in recent years. In this blog post, we will explore the amazing world of your gut bacteria and the benefits of probiotics.
Probiotics are live microorganisms that provide a range of health benefits when consumed in adequate amounts. They are commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha. Probiotics can also be taken in supplement form, either as capsules, powders, or liquids.
There are many different types of probiotics, including species of Lactobacillus, Bifidobacterium, and Saccharomyces. Each type of probiotic has its own unique benefits and works in different ways to support our gut health.
Probiotics work by restoring the balance of bacteria in our gut. Our gut is home to trillions of bacteria, both good and bad. When the balance of bacteria is disrupted, it can lead to a range of health problems such as digestive issues, inflammation, and weakened immune function, especially when you’ve just come out of a long illness and have taken a bunch of antibiotics, or powerful drugs that kill microorganic life regardless of function.
By consuming probiotics, we can increase the number of good bacteria in our gut and restore the balance of our gut microbiome. Probiotics can also help to improve the function of our gut barrier, which is essential for preventing harmful substances from entering our bloodstream.
One of the most well-known benefits of probiotics is their ability to improve digestive health. Probiotics can help to reduce symptoms of digestive issues such as bloating, gas, and constipation. They can also help to prevent the development of more serious digestive conditions such as inflammatory bowel disease (IBD).
Studies have shown that probiotics can help to reduce inflammation in the gut and improve the function of the gut barrier. This can help to prevent harmful substances from entering the bloodstream and causing further inflammation and damage.
Our gut is home to a large proportion of our immune system. The good bacteria in our gut play a vital role in supporting immune function and fighting off harmful pathogens.
Studies have shown that probiotics can help to enhance immune function and reduce the risk of infections such as the common cold and flu. They can also help to reduce the risk of more serious infections such as pneumonia and sepsis.
There is a growing body of evidence to suggest that the health of our gut microbiome is closely linked to our mental health. Studies have shown that probiotics can help to reduce symptoms of depression, anxiety, and stress.
Probiotics may work by reducing inflammation in the body, which has been linked to an increased risk of mental health issues. They may also produce certain neurotransmitters such as serotonin, which can improve mood and reduce feelings of anxiety and depression.
Probiotics may also play a role in weight management. Studies have shown that certain types of probiotics can help to reduce body weight and fat mass, particularly in individuals who are overweight or obese.
Probiotics may work by reducing inflammation in the body and improving insulin sensitivity. They may also increase the production of certain hormones that help to regulate appetite and metabolism.
There is some evidence to suggest that probiotics may also improve skin health. Studies have shown that probiotics can help to reduce symptoms of skin conditions such as eczema, acne, and rosacea.
Probiotics may work by reducing inflammation in the body and improving the function of the skin barrier. They may also produce certain substances that have antimicrobial and anti-inflammatory properties
There are many different foods that contain probiotics, including:
Probiotic Supplements
Probiotic supplements are also widely available and can be a convenient way to ensure that you are getting enough probiotics in your diet. When choosing a probiotic supplement, it is vital to look for a high-quality product that contains a variety of different strains of probiotics.
It is also important to choose a supplement that has been tested for potency and effectiveness. Some probiotic supplements may not contain enough live bacteria to be effective, so it is important to do your research before purchasing a product.
While the time of day is ultimately up to you, experts suggest that probiotics may be most effective if you plan to take them about 30 minutes before a meal — and most effective if you take your supplement before breakfast.
The short answer is every day.
And no, this isn’t a ploy to get you to swallow down more supplements than you need to.
The thing with probiotics, is that they work fast, and also leave the body in a similar fashion.
Any benefits from a probiotic only happen as it passes through your body, and as a result, if you want to really build a perfect and healthy environment for your gut to thrive in and finally get rid of any and all gu- related problems once and for all, you have to cultivate the habit of taking your probiotics in the recommended dose for a minimum of 3 weeks.
Probiotics are an amazing world of gut bacteria that offer numerous benefits for our health. By incorporating probiotic-rich foods into your diet or taking a high-quality probiotic supplement, you can support the health of your gut microbiome and improve your overall health and wellbeing. So why not give it a try and see how it can benefit you?
]]>We've come a long way from the basic and sometimes even questionable protein diets from back in the day to the assortments of protein powders and formulas that are only a click away today.
Bodybuilding, powerlifting, and other feats of strength go as far back as ancient Greece, so how exactly did these absolute units keep up with their protein demands to build muscle and perform almost superhuman feats?
While the records get hazier the further we go back in time, we do have ample records and information regarding what strongmen and bodybuilders ate to maintain a healthy protein intake to maximize muscle growth and recovery, starting from the Bronze Era.
During the Bronze Era, bodybuilders relied on whole foods as their primary source of protein. These foods included lean meats, eggs, dairy products, and legumes. At the time, there were no protein supplements available, so bodybuilders had to rely on whole foods to support their muscle growth and recovery. It's worth noting that the lack of scientific knowledge about the benefits of protein intake during this era made it difficult for bodybuilders to know exactly how much protein they needed to consume to achieve optimal muscle growth.
The Silver Era saw the introduction of protein supplements in the form of powders and shakes. Bodybuilders began to experiment with different protein formulas to find the most effective way to support muscle growth and recovery. The most popular protein source during this time was whey protein, which is a fast-digesting protein that provides the body with the essential amino acids needed for muscle growth.
Another go-to protein supplement during the Silver Era was powdered milk.
Bodybuilders would mix powdered milk with water or milk to create a high-protein drink that they could consume before or after their workouts.
Egg protein powder was also a popular supplement during the Silver Era. This powder was made from dried egg whites and was often used as a convenient way to add protein to shakes and smoothies.
Finally, some bodybuilders during this era would consume raw eggs as a protein source, which was a practice made famous by bodybuilder and actor, Steve Reeves.
Reeves was a strong believer in the power of proper nutrition to support muscle growth and development. He developed a protein drink that he called the "Hercules Cocktail," which he believed helped him to build and maintain his muscular physique.
Reeves as Hercules (1958)
The Hercules Cocktail was a homemade protein drink that Reeves created using natural ingredients. The recipe included the following ingredients:
To make the Hercules Cocktail, Reeves blended all of the ingredients together in a blender until smooth. He believed that the mixture provided him with the nutrients he needed to support muscle growth and recovery after intense workouts.
The Gold Era saw an explosion in the availability of protein supplements, with bodybuilders having access to a wide range of protein powders, bars, and shakes. This era also saw the rise of the mass gainer, which is a protein powder that contains additional carbohydrates and fats to support muscle growth and recovery. Bodybuilders began to use mass gainers in combination with whey protein to meet their high protein needs.
Bodybuilders also began to pay more attention to the timing of protein intake, consuming protein before and after workouts to support muscle growth and recovery. In addition, the quality of protein became a key consideration, with many bodybuilders opting for grass-fed, hormone-free, and organic protein sources.
But with this rise in protein supplements also came an oversaturation of mid-tier to low quality supplements being sold at exorbitant prices.
Supplement companies would deliberately produce mediocre supplements, get a popular bodybuilder at the time to appear in ads or posters, and make a killing off of their products.
It was for exactly this reason that world-renowned celebrity trainer and nutritionist Vince Gironda founded his own supplement company, NSP Nutrition in 1948.
The Platinum Era saw the introduction of more specialized protein formulas, with bodybuilders using a combination of different protein sources to maximize muscle growth and recovery. These sources included whey protein isolate, casein protein, egg protein, and plant-based protein. Timing protein intake also became more standard practice during this time, as bodybuilders would closely monitor when they took in protein.
The Modern Era has seen a further evolution in protein workout formulas, with bodybuilders using a combination of protein supplements and whole foods to meet their high protein needs. Bodybuilders have also begun to focus on the quality of protein, with many opting for grass-fed, hormone-free, and organic protein sources. In addition, there has been an increase in the popularity of plant-based protein supplements, as more bodybuilders are adopting a vegan or vegetarian lifestyle which would have been unheard of in previous eras.
In conclusion, the history of protein workout formulas has seen a significant evolution from the Bronze Era of bodybuilding up until the Modern Era. While whole foods remain a key component of a bodybuilder's diet, the availability of protein supplements has allowed bodybuilders to meet their high protein needs more easily. Whey protein, mass gainers, and specialized protein formulas have all been popular during different eras of bodybuilding, with bodybuilders constantly experimenting with different formulas to maximize muscle growth and recovery. The Modern Era has seen a greater emphasis on the quality of protein and the adoption of plant-based protein sources, highlighting the importance of both protein quantity and quality for optimal muscle growth and recovery.
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One of the most common myths about carbohydrates is that they are all bad for you. This is not true.
There are two types of carbohydrates: simple and complex. Simple carbohydrates are found in foods like sugar, white bread, and pasta, and they are broken down quickly in the body, leading to a spike in blood sugar levels.
Complex carbohydrates are found in foods like whole grains, fruits, and vegetables, and they are broken down more slowly in the body, providing a steady source of energy.
Carbohydrates are our body's primary source of energy. When we eat carbohydrates, our body breaks them down into glucose, which is used to fuel our cells.
Glucose is also stored in the liver and muscles as glycogen, which can be used for energy later.
Another common myth about carbohydrates is that they cause weight gain. This is not entirely true. Eating too many calories, regardless of where they come from, can lead to weight gain.
However, carbohydrates are often blamed for weight gain because many high-carbohydrate foods are also high in calories, such as sugary drinks, pastries, and fried foods.
Eating a balanced diet that includes carbohydrates, protein, and healthy fats can help you maintain a healthy weight.
Carbohydrates are essential for exercise performance, especially for high-intensity exercise. When we exercise, our body uses glycogen stores for energy.
If we don't have enough glycogen, we may feel fatigued and unable to perform at our best.
Eating carbohydrates before and after exercise can help replenish glycogen stores and improve performance.
Low-carb diets have become increasingly popular in recent years, with many people believing that they are the best way to lose weight. While low-carb diets can be effective for weight loss in the short term, they are not necessarily the best long-term solution. Many low-carb diets are also high in fat, which can lead to other health problems like heart disease. Additionally, cutting out entire food groups like carbohydrates can be difficult to maintain over the long term.
Carbohydrates are essential for brain function. Glucose is the primary fuel source for the brain, and when we don't get enough glucose, we may feel tired, irritable, and unable to concentrate. Eating a balanced diet that includes carbohydrates can help ensure that our brain has the energy it needs to function at its best.
Not all carbohydrates are created equal. As mentioned earlier, there are two types of carbohydrates: simple and complex. Simple carbohydrates are often found in processed and refined foods and can lead to a quick spike in blood sugar levels. Complex carbohydrates, on the other hand, are found in whole grains, fruits, and vegetables, and provide a
Another myth about carbohydrates is that they cause inflammation in the body, leading to chronic diseases like arthritis, heart disease, and diabetes. While some high-carbohydrate foods may contribute to inflammation, such as processed and refined carbohydrates, whole foods like fruits, vegetables, and whole grains actually have anti-inflammatory properties.
Carbohydrates are important for gut health, as they feed the beneficial bacteria in our gut. When we eat fiber-rich carbohydrates like fruits, vegetables, and whole grains, they pass through our digestive system mostly intact and reach the colon, where they are fermented by our gut bacteria. This fermentation process produces short-chain fatty acids, which have numerous health benefits, including improved gut health.
Many people who follow a low-carb diet see carbohydrates as the enemy, but this doesn't have to be the case. There are many low-carb options that can still be included in a healthy diet, such as leafy greens, berries, nuts, and seeds. It's all about finding the right balance and choosing the right types of carbohydrates for your individual needs and goals.
Carbohydrates are an essential part of a balanced diet and provide numerous health benefits. While there are some myths and misconceptions about carbohydrates, the truth is that they are an important source of energy, essential for exercise performance, brain function, and gut health. Choosing the right types of carbohydrates and balancing them with protein and healthy fats can help you maintain a healthy weight and improve your overall health and well-being.
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Protein is essential for muscle growth and repair. When you work out, you create little micro-tears in your muscles.
These tears need to be repaired, and that's where protein comes in. Protein is made up of amino acids, which are the building blocks of muscle tissue.
So, when you consume protein, your body breaks it down into amino acids, and then uses those amino acids to build and repair muscle tissue.
Now, the amount of protein you need to build muscle depends on a few things, like your age, gender, body weight, and activity level. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults.
But, if you're someone who's regularly hitting the gym and doing strength training exercises, you're going to need more protein.
The International Society of Sports Nutrition (ISSN) recommends a protein intake of 1.4-2.0 grams per kilogram of body weight per day for people who are engaging in regular strength training.
So, let's say you weigh 70 kilograms (or 154 pounds). According to the ISSN, you should be consuming anywhere from 98-140 grams of protein per day to meet their recommendations.
But, it's not just about how much protein you're consuming. You also want to make sure you're spreading your protein intake throughout the day.
Consuming 20-30 grams of protein at each meal and snack can help ensure that your body has a constant supply of amino acids to build and repair muscle tissue.
Now, the timing and type of protein can also play a role in muscle growth. Consuming protein immediately after exercise can help stimulate muscle protein synthesis, which is the process by which your body builds new muscle tissue.
Whey protein is a popular choice for post-workout protein consumption because it's quickly digested and absorbed by the body.
Casein protein, which is found in milk, is a slower-digesting protein that can provide a sustained release of amino acids to the muscles.
But, here's the thing, the timing and type of protein aren't the most important factors for muscle growth. Consuming an adequate amount of protein throughout the day is more important than timing or type.
Now, before you go chugging protein shakes all day long, it's important to note that consuming too much protein can have some potential risks. Consuming large amounts of protein can put stress on the kidneys and liver, and may increase the risk of osteoporosis. Plus, consuming more protein than your body needs won't necessarily result in additional muscle growth and may instead be stored as fat.
The amount of protein you need to build muscle depends on a variety of factors, including your age, gender, body weight, and activity level. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. However, this amount is the minimum requirement to prevent protein deficiency and does not take into account the needs of athletes and people engaging in regular strength training.
For people who are looking to build muscle, a higher protein intake is recommended. The International Society of Sports Nutrition (ISSN) recommends a protein intake of 1.4-2.0 grams per kilogram of body weight per day for people engaging in regular strength training.
For example, if you weigh 70 kilograms (154 pounds), you would need to consume 98-140 grams of protein per day to meet the ISSN recommendations.
In addition to the amount of protein you consume, the timing and type of protein can also play a role in muscle growth. Consuming protein immediately after exercise can help stimulate muscle protein synthesis, which is the process by which your body builds new muscle tissue.
Whey protein is a popular choice for post-workout protein consumption because it is quickly digested and absorbed by the body. Casein protein, which is found in milk, is a slower-digesting protein that can provide a sustained release of amino acids to the muscles.
However, it is important to note that the timing and type of protein are not the most important factors for muscle growth.
Think of protein like a post-workout snack. After a hard workout, you want to refuel your body with the right nutrients to support muscle growth. Consuming whey protein, which is quickly digested and absorbed by the body, can help kickstart muscle protein synthesis. Casein protein, which is found in milk, is a slower-digesting protein that can provide a sustained release of amino acids to the muscles.
But, here's the thing, the timing and type of protein aren't the most important factors for muscle growth. Consuming an adequate amount of protein throughout the day is more important than timing or type.
It's not just about how much protein you're consuming. You also want to make sure you're spreading your protein intake throughout the day. Consuming 20-30 grams of protein at each meal and snack can help ensure that your body has a constant supply of amino acids to build and repair muscle tissue.
Think of protein like money in your bank account. If you only deposit money once a day, you're not going to have a lot of cash to spend throughout the day. Similarly, if you're only consuming protein at one or two meals, you're not going to have a constant supply of amino acids to support muscle growth. So, make sure you're spreading out your protein intake throughout the day.
While protein is an important nutrient for muscle growth, consuming too much protein can have potential risks. Consuming large amounts of protein can put stress on the kidneys and liver, and may increase the risk of osteoporosis.
It is also important to note that consuming high amounts of protein does not necessarily lead to more muscle growth. Consuming more protein than your body needs will not necessarily result in additional muscle growth and may instead be stored as fat.
So, there you have it folks! Protein is essential for muscle growth and repair, but you want to make sure you're consuming the right amount throughout the day.
And, while protein shakes may be delicious, it's important to not go overboard and risk some potential health problems. So, grab a chicken breast or some tofu, and keep on building those muscles!
]]>The answer is, not really.
In this blog, we'll dive into why peanut butter may not be the best source of protein for your diet and what other options you can consider.
Peanut butter is often considered a high-protein food, making it a staple in many people's diets, especially athletes, bodybuilders, and health enthusiasts.
When it comes to protein, it's not just about the quantity, but also the quality. The quality of a protein source is determined by the type and combination of amino acids it contains.
Amino acids are the building blocks of protein, and different protein sources contain different combinations of amino acids. Some amino acids are considered essential, meaning they can't be produced by our body and must come from our diet.
While it does contain some protein, it's not a complete protein source, meaning it doesn't contain all of the essential amino acids in the right proportions. To be considered a complete protein source, a food must have all essential amino acids in the proper ratios.
This is important because our bodies require a specific balance of amino acids to function properly.
Peanut butter also falls short in certain essential amino acids like methionine and cysteine. These amino acids are important for maintaining healthy skin, hair, and muscles, and a deficiency can lead to various health problems.
And if that wasn't enough, peanut butter is also high in unhealthy fats, such as saturated and trans fats, which can increase cholesterol levels and the risk of heart disease.
Here's the thing, a serving of peanut butter is typically two tablespoons, which contains about 190 calories and 16 grams of fat. While it may not seem like a lot, it's easy to consume a large amount of peanut butter in a short period of time.
This can lead to overconsumption of calories and fat, which can contribute to weight gain.
Animal-based proteins, such as chicken, fish, beef, eggs, and dairy products, are some of the best options for high-quality protein.
These proteins are considered complete proteins and contain all essential amino acids in the right ratios. Plus, animal-based proteins are also high in other essential nutrients like iron, B vitamins, and zinc.
And the best part? They are typically low in unhealthy fats, making them a healthier option than peanut butter.
Plant-based proteins, such as beans, lentils, and tofu, are also great options for increasing your protein intake.
These proteins are typically low in fat and calories, and high in fiber, vitamins, and minerals. They are also complete proteins, meaning they contain all essential amino acids in the right ratios.
Greek yogurt is another option worth considering. One cup of Greek yogurt contains about 17 grams of protein, making it a good source of high-quality protein. It's also low in fat and high in calcium, which is great for building strong bones.
Greek yogurt can be used in a variety of ways, like in smoothies, as a topping for oatmeal or fruit, or as a substitute for sour cream in recipes.
While we all love the taste of creamy, nutty peanut butter, it's time to face the facts - it may not be the best source of protein out there.
Sure, it's convenient and easy to spread on toast or mix into a smoothie, but when it comes to meeting our protein needs, it falls short.
Lack of essential amino acids, high calorie and fat content, and low protein quality all contribute to why peanut butter may not be the ideal choice for a healthy diet.
But that doesn't mean we have to say goodbye to peanut butter forever! There's still a place for it in our diets, as long as we pair it with other protein sources to make up for its shortcomings.
Think about adding some Greek yogurt to your morning smoothie, or spreading your peanut butter on a whole grain bread.
The important thing is to have a variety of protein sources in your diet and to be mindful of your overall calorie and fat intake.
In the end, it's all about finding balance and making choices that support your health and wellness.
So, go ahead, treat yourself to a spoonful of peanut butter, but also make sure to include a variety of other protein sources in your diet to ensure you're getting the best bang for your buck. Your body will thank you!
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For many people, managing blood sugar levels and regulating insulin levels can be a daily struggle.
Whether you're living with type 2 diabetes or just trying to maintain stable blood sugar levels, it can be challenging to know where to start.
The good news is that there are natural and effective ways to increase insulin levels and regulate blood sugar levels, without relying on medication.
From eating a balanced diet to limiting alcohol consumption, these tips are easy to implement and can have a big impact on your overall health and well-being. So, let's dive in!
Consuming a diet rich in whole grains, fruits, and vegetables can help regulate insulin levels and maintain stable blood sugar levels. These foods are high in fiber and have a low glycemic index, which means they are slowly digested and absorbed into the bloodstream, leading to a slow and steady release of glucose. On the other hand, processed and sugary foods have a high glycemic index and can cause a rapid and sharp increase in blood sugar levels.
Regular physical activity has been shown to improve insulin sensitivity and lower blood sugar levels. Exercise helps the muscles absorb glucose from the bloodstream, reducing the amount of insulin needed to regulate blood sugar levels. Aim to get at least 30 minutes of moderate exercise, such as walking or jogging, each day.
It's important to remember that everyone's body is different and what works for one person may not work for another.
If you have concerns about your insulin levels or blood sugar levels, it's always best to speak with a healthcare professional.
By making small changes and incorporating these habits into your daily routine, you can improve your insulin sensitivity and maintain stable blood sugar levels, leading to improved overall health and well-being!
]]>Eggs are a staple in many diets and have also become a fundamental part of bodybuilding, fitness, and gym culture in general. We have so many supplements and protein powders derived from this protein superfood and even entire diets like the steak and eggs diet and even the 36-eggs-a-day diet. They're a cheap and easy source of protein, and they're also packed with essential vitamins and minerals. However, when it comes to eating eggs, there's often confusion around whether it's better to eat the yolks or the whites, so let's take a closer look at the nutritional differences between egg yolks and whites and help you decide which one is the best choice for you.
Egg yolks are the yellow part of the egg that is located in the center of the egg. They are high in fat, cholesterol, and calories. However, they are also packed with essential nutrients such as vitamin A, vitamin D, vitamin E, and vitamin K. Additionally, egg yolks contain a variety of minerals including iron, zinc, and selenium.
Egg yolks are a good source of antioxidants, including lutein and zeaxanthin, which are important for eye health. They also contain choline, which is important for brain health. Egg whites are a good source of protein and are low in calories, making them a good choice for weight loss and weight management.
The debate over cholesterol in eggs is not as simple as it may seem. While egg yolks do contain cholesterol, research has shown that dietary cholesterol does not have a significant impact on blood cholesterol levels in most people. In fact, research has found that for healthy individuals, eating up to one egg per day does not increase the risk of heart disease.
Another point to consider is that the yolks are not only the cholesterol rich portion of the egg but also the most nutrient dense part of the egg, containing most of the vitamins and minerals that eggs have to offer. The yolks also contain lutein and zeaxanthin, two antioxidants that are essential for maintaining healthy vision.
Egg whites, on the other hand, are the clear part of the egg that surrounds the yolk. They are low in fat, cholesterol, and calories and are an excellent source of protein. They also contain small amounts of essential vitamins and minerals, such as vitamin B2 and potassium.
When it comes to protein, both egg yolks and whites are good sources. However, the whites are a more concentrated source of protein, with about 3 grams of protein per egg white, compared to the 2.7 grams of protein in a whole egg. They are also low in calories, with one large egg white containing about 17 calories and are a good source of essential amino acids, including lysine and methionine. They are also cholesterol-free and a good source of vitamin B12.
When it comes to the debate of whether to eat egg yolks or whites, it's important to consider your dietary needs and goals. For example, if you are trying to lose weight or lower your cholesterol, you may want to opt for egg whites, as they are lower in fat and cholesterol. However, if you are looking to boost your intake of essential vitamins and minerals, you may want to opt for the yolks.
In conclusion, both egg yolks and whites have their own unique nutritional benefits. While egg whites are lower in fat and cholesterol, egg yolks are packed with essential vitamins and minerals. Ultimately, the best choice for you will depend on your dietary needs and goals.
While both egg yolks and egg whites have nutritional benefits, it is important to note that the yolks do contain cholesterol. However, dietary cholesterol does not have as significant an impact on blood cholesterol levels as previously thought. In fact, the American Heart Association recommends that healthy adults can eat one egg a day as part of a balanced diet.
If you're looking to lose weight or lower your cholesterol, opt for egg whites. If you're looking to boost your intake of essential vitamins and minerals, or if you're trying to maintain healthy vision, opt for the yolks. And if you're not sure, you can always have the best of both worlds by eating whole eggs.
]]>For some, getting ripped or shredded, or adding on muscle mass is the goal, while others set their sights on getting a lower reading on the scale. Either way, you can’t outwork a bad diet. True fitness starts with a solid nutrition foundation. Like Vince used to say; fitness is 80% nutrition and 20% exercise.
So to mark the start of the New Year, here are 5 diet tips that will help you stay focused and hit your fitness goals that much easier this year.
A bottle of water makes all the difference when you’re trying to lose weight. Water contains zero calories, can help improve weight loss results and even improve weight maintenance by keeping you satiated, lubricating your joints, and giving you healthy skin. Most times, you mistake thirst for hunger, and a good long drink is all you need; not a bag of chips.
Adding enough vitamin D in your diet can keep your hormone levels in check and also go a long way in enhancing weight loss and decreasing body fat. Studies have also shown higher vitamin D levels in people who undergo rapid weight loss. Despite all it’s numerous fat loss related benefits, vitamin D is severely lacking in the American diet; in fact, 35% of Americans today all suffer from vitamin D deficiency, and a combined number of 106 million Americans are suffering from weight-related issues.
A sure way to ease up your weight loss journey and make your diet in 2023 that much easier is by consciously adding more vitamin D to your diet.
We all learned this as far back as elementary school; protein are muscle-building foods, the building blocks for building muscle.
It’s muscle-building 101.
But what 90% of people DON’T know though…Is that not all proteins are equal…and that some of them will actually make you and keep you fat, and if you’re not careful, some of them will actually make you and keep you fat. So if you’re intentional about stepping up your diet and adding more muscle, here’s 3 fat filled proteins that’s high on the list;
But if you want a protein source that’s 100% dedicated to helping you add lean muscle…
It’s very easy for you to go down the rabbit hole and ruin your hard work when you don’t have anything mapped out. Sure, you can go for a spontaneous treat every once in a while, but don’t make it a habit.
Most people enter the New Year chock full of optimism, but if you set the bar too high, you’re only going to end up carrying your fitness resolutions over to the next year, and you don’t want that.
So instead of setting a goal of gaining or losing 80 pounds by the end of the year, start with practical goals that will give you the small wins you need to motivate you and keep you going forward. Set landmarks or pitstops for yourself instead of going for broke in one full swing.
The New Year represents new beginnings and hopefully, you can use these tips to make your diet and fitness goals that much easier this year. Good luck, and welcome to 2023!
]]>Seems like there's a lot of trouble in Liver-land or Liver-kingdom (You choose).
It's only been a few days since fitness influencer and CEO of Ancestral Supplements Brian Johnson aka the Liver King's came under fire when his steroid use and hormonal therapy came to light through leaked documents and receipts which showed that the famous primal was indeed on a diet of something other than raw muscle meats. Before his recent outage, the Liver King gained a massive following from eating raw animal organs such as bull testicles, bone marrow, tongue, heart, and of course liver.
Johnson has gone on to address the issues about him misleading his millions of followers and lying about being natural despite his very frequent appointments with his 'trained hormone clinician'
Lots of comments on the internet claim that it's rather ironic that the Liver King, being a die-hard teacher of ancestral living and ancestral tenets, was on various synthetic hormones despite condemning the modern world, processed foods, and even steroid use, despite using them himself.
So now that the truth is out to his millions of followers and the world at large, does his liver crusade actually have any truth to it? Does the purple chunk of meat actually do anything to improve your life? Or is it all part of his plot to stay in the public eye and push his ancestral lifestyle brand?
Love or hate the man and/or his antics, the fact remains that in a world full of coffee cups, fast foods, little to no exercise, meats from synthetically fed animals, and oil filled diet (The average American consumes up to 88 gallons of canola oil every year) adding a vitamin-filled base of nutrition to your diet doesn't hurt. In fact, it could even do you a world of good.
Liver is the most vitamin-rich organ meat out there. In fact, here's a fun fact you may or may not know; eating the liver of a bear could outright kill you. Reason being that while livers are usually stock full of vitamins, bear liver is straight overkill and just eating a tiny bit of this overly vitamin-A-dense organ would have a doctor proclaiming you a certain 4 letter word in mere minutes.
A lot of people who are into eating raw organ meats, including liver, say that ‘if you're not eating raw, you're doing it wrong’. Ultimately, it's down to preference and everyone should do what they feel delivers them the best results.
Every time we see our controversial primal on camera, he's chomping down on one or two pounds of raw, blood-dripping liver so this could most often than not, give off the impression that you need to consume that much liver. That couldn't be further from the truth.
Ideally, you should only stick to 2 to 3 ounces of liver per week to enjoy the benefits. 3 pounds of the liver is rather excessive unless liver just happens to really tickle your palate.
Beef liver is packed with muscle-building protein and essential nutrients that your muscles need to grow. In many ways, it's nature's true protein supplement.
It’s vitamins rich and helps to perfectly balance out the overconsumption of muscle meats like chicken breasts and wings that makes up the majority of the American household diet.
Looking at its nutritional profile, it is mostly protein, with little carbs and fat. It is no wonder that the Golden Era and Silver Era legends did not rely on BCAAs and whey powders like we do today!
Desiccated Beef Liver Contains all essential amino acids; is high in Vitamin A which increases testosterone and muscle synthesis; is high in leucine, the most anabolic (muscle-building) amino acid; and is a good source of K2, which enhances exercise performance and increases testosterone.
If you've suddenly lost all faith about the benefits of liver, he didn't spin the benefits of taking liver out of thin air, and adding it to your diet will definitely work wonders for you.
To be on the safe(r) side-don't eat it raw to avoid risking disease and food poisoning from salmonella. Instead, get yourself some organic beef liver capsules (liver from cattle) that's been dried without losing any of the essential vitamin goodies you're looking for
NSP's 100% Argentinian grass-fed Desiccated Beef Liver
It's general knowledge that proteins are essential for building muscle; they are literally made up of tiny blocks of essential amino acids that are very important when it comes to building muscle. That being said, not all proteins are created equal. Some proteins have better added benefits than others, and when you're looking to be the best version of yourself you can be in your 40's, you have to take every advantage you can get your hands on. Just increasing your protein intake won't do very much for you; you have to seriously consider quality over quantity.
So today, we'll be looking at the 5 best muscle building foods that you can implement into your daily meal plans that will help you
First on the list is
You can never go wrong with the classic egg protein... or can you?
When it comes to selecting your egg protein, a lot of factors come to play; modern methods of breeding, feeding and raising chickens which later lay eggs can lead to a bunch of stuff appearing in those eggs which is generally not very good for your body composition and health in general.
These eggs are significantly lower in essential vitamins and nutrients, and they could also have an adverse effect on the health of you and your dog due to the antibiotics added to chook feed – used to fight potential illnesses and to accelerate growth. That's why as a man over 40 or in his 40's you should always make the conscious decision to purchase free-range eggs from your local store.
The health benefits from egg protein are incredible, and that's why we make sure they're a staple part of our 92% Milk & Egg Protein powder formula.
Egg yolks are rich in cholesterol and omega-3 fatty acids which can help to rapidly improve your naturally declining testosterone levels, and then there are the egg whites- those are chock full of lean protein to really stimulate muscle growth and help with healthy weight gain.
While you can get adequate protein from dietary sources or supplementation, overconsumption may cause digestive problems, such as nausea, bloating, cramping, flatulence, and diarrhea, especially as an older guy. A great way for you to beat this and put on some muscle tissue is with cottage cheese.
A cup of cottage cheese contains 27 grams of protein, which is totally packed with slow-digesting casein protein by the way, that can really help you speed up protein synthesis and encourage optimal muscle growth.
Now one major misconception about bodybuilding, in general, is that carbs are bad for you or nonecessaryry for muscle growth but that couldn't be any further from the truth. Your body actually needs a balanced diet and this is especially true for older men. Carbs are the body's major source of energy and when you go on a zero-carb diet, your body starts starving and compensating by wasting away your muscles (as if you needed any help with that) through gluconeogenesis. Also when your body is in on very little calorie intake, it prioritizes the production of more important hormones, making your testosterone levels take a massive nosedive.
So if you want to add more carbs into your diet, brown rice is the way to go as it's more nutritious, contains more fiber and provides a healthy dose of disease-fighting antioxidants.
The number one source of protein you need if you want to pack on as much muscle gain as possible and really up your standard and quality of living overall.
But before you rush into your local store and start getting any and every beef item off the shelf, the keyword is grass-fed beef.
The reason why beef being grass-fed is such an important factor is due to the fact that with modern farming practices, cows are being introduced to all sorts of synthetic feed that can
Because of all these factors, if you really want something that will not only increase your muscle mass but also reduce muscle recovery time and even exercise performance during cardio or resistance training or weight training then grass-fed beef liver should definitely be your go-to.
If you're worried about the smell or even taste, don't let that get in the way of you being in the best shape of your life at 40 or 54... it doesn't matter. Click here to get your capsulated grass-fed beef liver with zero smell, and zero taste, but 100% of all the benefits that makes it one of the best muscle-building foods out there.
When you're older, it can seem like everything's against you; but that shouldn't stop you from getting into the best shape of your life!
Exercise, and more importantly, adopt a healthier diet because you can't outwork a bad diet!
]]>You want to get muscle. And you want to get it fast.
But with all these options in the market--BCAAs, EAAs and even plant-based proteins...what is the best option for someone who wants to gain muscle, and more importantly, retain them?
You probably already know that proteins are the building blocks for muscle building and having enough protein in your diet is crucial to building and even maintaining lean muscle mass.
BCAAS or branched-chain amino acids have been without a doubt the more popular protein option in recent times for protein synthesis and muscle growth.
In fact, lots of personal trainers and fitness experts have all told us at some point that we need expensive BCAAs supplements if we're to put on muscle mass, retain muscle tissue, and recover faster.
But was all of it 100% true? Are BCAAs supplements really the best option for us to use if we want to build muscle?
EAAs on the other hand stand for Essential Amino Acids and believe it or not- in recent times, they seem to be catching up.
So what is really the difference between the two protein supplements?
Despite being more expensive, BCAAs actually contain varying ratios of
Leucine
Isoleucine and
Valine
This is often in a 2:1:1, 4:1:1, 8:1:1 ratio.
On the other hand...
Hearing this for the first time?
Of the 20 amino acids that make up most proteins, only nine are essential to humans. These amino acids are known as essential amino acids, or EAAs because your body lacks the capacity to manufacture them itself and you have to add them to your diet.
Phenylalanine
Valine,
Threonine
Tryptophan
Methionine
Leucine
Isoleucine
Lysine and
Histidine.
Nutritionists state that you can get your daily requirement of EAA for muscle building by adding protein sources like meat, fish, dairy, and eggs to your diet if you don't want to buy some essential amino acid supplements for yourself.
BCAAs were developed with athletic performance in mind and as a result, these protein supplements digest significantly faster than their amino acid supplements counterpart, going past the liver and going straight to the muscles where they can be oxidized to release energy for workouts, making them critical for functions like building muscle, reducing muscle soreness, and improving performance.
When combined with resistance exercise, branched-chain amino acids can help accelerate gains and increase muscle strength.
Proteins are not just for building muscle. They also serve important functions such as boosting immune function and as a result even non athletes or people who don't work out should have a balanced diet with sufficient protein intake.
This is particularly true for vegetarians, and older folk.
For many years, it seemed that BCAAs were one of the key supplements which we were told we needed to make progress in the gym. On a level with other ‘essentials’ such as whey, pre-workout and creatine. Up until recently we were all sipping on them in the gym and throughout the day, believing they would help us retain muscle and recover faster.
Essential amino acids go beyond muscle gain and preventing muscle breakdown and are instrumental in functions like of the digestive function, supporting healthy energy levels, supporting a healthy mood, promoting muscle growth, helping to repair muscle tissue and other tissues, build new muscle, and help grow strong hair, nails, and skin.
In other words, your BCAA supplement can have a catabolic effect on your body- draining other muscle groups in the process.
Overall its only natural that we'd chose the more better rounded EAAs over the more expensive EAAs.
EAAs are the superior choice here for the serious athlete looking to maximize their muscle building potential because they
Contain all other essential amino acids lacking in BCAA supplements
Don't catabolize your muscles
Cheaper than BCAAs
Better for overall health
Better for non-athletes
BCAAs on the other hand
Are significantly more expensive because of their massive popularity
Come in different flavors so they taste better
Have only three of the nine essential amino acids
Digest faster than EAAs
Catabolize amino acids from other muscle groups
So if you want the perfect bang for your buck then you should probably go for something that costs significantly less and also gives you the best results in terms of muscle growth and retention.
]]>
Berberine is an alkaloid (naturally occurring nitrogen compound from plants) found in the
barks,
leaves,
twigs,
rhizomes,
roots,
and/or stems
of certain plants such as the barberry, Oregon grape, and tree turmeric and goes way back about 3000 years ago to ancient China where it is heavily used in traditional Chinese medicine.
In these regions and even continents like medieval Europe, South America, and the Middle East, berberine has been used to treat a variety of diseases, infections, and even sores.
Today, berberine is heavily researched and is being used as a natural treatment option for many diseases and conditions as well as a supplement option for healthier living.
Perhaps berberine's most potent medical property, berberine hydrochloride; the most active form of berberine when consumed as berberine supplements in powder or capsule form can help to drastically reduce and balance erratic blood sugar levels.
In some cases, berberine is even used to actively treat diabetes.
In this research [1] case study on berberine, berberine was found to have the same potency as or hypoglycemic effect to some blood sugar lowering drugs like metformin.
Several results [2] have shown quite convincingly that in the treatment of type 2 diabetes, 500 mg of berberine 2-3 times a day....together with lifestyle intervention lowered the level of
fasting blood sugar levels,
after-meal blood sugar levels and
glycosylated hemoglobin (HbA1c) more than lifestyle intervention alone or placebo.
The main mechanism through which berberine exerts its hypoglycemic effects is through the stimulation of an enzyme known as adenosine monophosphate-activated protein kinase (AMPK) [3].
This enzyme has a number of important biological functions such as the regulation of blood glucose and lipid metabolism.
Berberine has also been examined and used as an effective fat-burning aid by lowering insulin resistance and increasing the activities of fat-regulating hormones.
In this study [4], 37 test subjects (men and women) with metabolic syndrome were given 300 mg of berberine three times per day for three months.
Their body mass index (BMI) levels dropped by roughly 13 percent.
In another study, 500 mg of berberine three times per day caused an average of 5 pounds of weight loss over a 12-week period.
Berberine has a number of heart related benefits and helps to improve cardiovascular risk factors and stabilize side effects of heart disease and conditions like irregular heart beats when combined with standard heart disease treatments.
Taking berberine may help lower blood pressure levels (diastolic and systolic blood readings) as evidence suggests in several clinical trials. [5][6]
Berberine has powerful anti inflammatory effects that can help against systemic inflammation usually caused by metabolic syndrome and high cholesterol diets.
So if you've been having one too many high cholesterol foods, you might want to add some berberine supplements to your diet and lose the notorious 'dad bod.'
Polycystic Ovary Syndrome, or PCOS, can cause problems such as high cholesterol, insulin resistance, and slow metabolism which can make it difficult to lose weight.
However, in some studies, berberine appears to have helped women treat PCOS and also control PCOS related symptoms, cholesterol levels, lower their waist-to-hip ratio, and increase their insulin sensitivity.
Berberine has been found to be effective against a number of disease-causing organisms-especially those that cause diarrheas.
To top it all off, berberine doesn't destroy both healthy and disease causing bacteria indiscriminately but works based on a very selective action against disease causing organisms.
https://academic.oup.com/cardiovascres/article/82/3/484/475775
https://www.sciencedirect.com/science/article/pii/S1744388120311622
https://www.sciencedirect.com/science/article/pii/S1744388120311622
]]>
The carnivore diet is a highly restrictive high-protein diet that focuses on one thing alone: Meat.
That's right; if you're diving into a carnivore diet, all you're going to have is meat, just meat, and only meat.
Other foods like fish and other animal foods like eggs and certain dairy products can also be game, but all other food groups like fruits, vegetables, legumes, grains, nuts, and seeds are all off the table.
Of course, because of this absolutely rigid diet routine, a lot of health experts and nutritionists came to the conclusion that the carnivore diet isn't the best diet for human health and wouldn't advise anyone to embark on it.
The reason being that the benefits of more balanced high-protein diets are just better overall but still, the carnivore diet has a small but strong and dedicated group of followers, (some of them being famous people) around the world.
so before we dive into the pros and cons of this diet, here are a few things you should know about this meat-only diet.
It's called a meat only diet for a reason.
Unlike some other high-protein, low-carb diets, the carnivore diet allows zero carbs but rather only live meat and other animal products.
It may come as a surprise but a lot of famous people only eat meat.
on the list of famous people on that have least gotten on the carnivore diet train include Shawn Baker, Joe Rogan, Jessica Biel, the Liver King, and James Blunt although some of them have gotten off that ride after some rather unpleasant results.
safe to say this diet isn't for everyone!
Studies show that you could lose a substantial amount of weight when you eat only meat due to a number of reasons.
for one, protein meals are highly satiating: Proteins are dense meals and all that protein or meat is enough to keep your stomach full for a long time and eliminates the desire to snack in-between meals.
If you do decide to go on a carnivore diet, here's what you're going to be putting on your plate:
Red meat: Animal protein like beef, pork, and lamb.
Organ meats: Liver, tongue, brain, heart, etc.
Poultry
Fish
Eggs
Lard
Bone marrow
Butter
Sauce made from blood drippings
Salt and pepper
Water
Bone broth
Animal byproducts like milk, yogurt and cheese can be thrown into the mix to balance the rigidity of the diet.
As stated earlier, the carnivore diet can help you stay on track with your weight loss goals and even help you reach them faster.
This is mostly because proteins are highly satiating and drastically reduce the urge to snack between meals which substantially reduces your calorie intake.
Proteins can also help increase your metabolic rate, allowing you burn even more calories
It's much easier to enter a of ketosis on the carnivore diet because your body is burning even more fat for fuel rather than carbohydrates.
Since the carnivore diet has a zero carb policy, it eliminates sugary foods and carbs like cookies, cakes, breads, candy, and such.
These foods usually have very little to no beneficial nutrients and are often high in calories so we can see how taking them off the table completely could do some good.
Foods containing high sugar can be an issue for people with diabetes, as they can cause rapid spikes in insulin levels.
One of the major concerns by many experts are about the risks of saturated fat from processed meats like fatty steaks and bacon which also contain large amounts of sodium.
This also happens to be one of the main concerns with the keto diet and experts suggested that people on a carnivore diet replace sources of saturated fat with unsaturated fats in order to lower their risk of heart disease.
Zero carbs, and absolutely no vegetables or fruit...the carnivore diet consists of solely meat and that alone cuts out an abundance of nutrients and vitamins gotten from other sources.
The World Health Organization (WHO) describes a healthy diet as one that includes fruits, leafy greens and vegetables, legumes, nuts, and whole grains and — foods that are sources of carbohydrates and prioritize unsaturated fats, like fish and while limiting saturated fat gotten from fatty meat and butter.
Metabolizing high amounts of protein at a time can also put a lot of stress on the kidneys and this fact cannot be avoided when one is on a meat only diet.
The carnivore diet at its core is extremely restrictive. And when you omit entire food groups from your diet, there’s bound to be consequences.
The carnivore diet is super low in fiber, which is much needed for digestion and the absence of which will lead to frequent constipation and can even cause more severe gut health problems along the line.
The nature of the carnivore diet makes it hard enough to follow through and a lot of people don't see it to the very end.
A large number of people who try the diet are motivated by a strong desire to lose weight, address an autoimmune condition or to take it up a notch after trying either the paleo diet or keto diet.
If you have a pre-existing chronic condition, such as high blood pressure, high cholesterol, or any history of stroke or other cardiovascular diseases then you should definitely stay as far away as possible from this diet.
Even the absence of sufficient fiber in the diet as well as a lack of antioxidants like vitamins C and E make this diet a no-go for people with weaker immune systems and gut health problems as well.
Final verdict
While it has its perks the truth is for this diet, the cons outweigh the pros and while on the carnivore diet, things can go south fast.
The carnivore diet is certainly not for everyone and the number of people, famous and otherwise who dropped it along the way speaks for itself.
Before you embark on this journey it is important that you evaluate your past medical records as well as your family history and even seek professional medical advice before you start.
]]>
So you've been trying for a while to get into supplements properly, but you can't figure out what supplements to try out and how to start building your own supplement stack.
While supplements are great, and every one should make conscious effort to supplement regularly, different supplements meet different needs and people have different goals they're trying to accomplish .
For regular gym goers to regular people, everyone and every category has a unique supplement stack stashed in their closet that works best for the goals they're trying to hit.
Bodybuilders, athletes, and those trying to add on muscle mass in general will definitely favor a more comprehensive stack which usually consists of
Pre-workout and post-workout formulas: For an energy boost to keep up with their high-intensity, very demanding workouts and increase exercise performance.
Muscle recovery: All that hard work takes a toll on the muscles. So high-quality supplements to boost muscle recovery and remove muscle fatigue are definitely must-haves.
Essential amino acids: For a perfect nitrogen cycling balance and to prevent muscle wastage and accelerate protein synthesis.
Protein Mix: This is something you'd see with every gym bro/person. Protein shakes help you build even more muscle mass faster and increase your muscle size. These are usually branched-chain amino acids (BCAAs) or whey protein.
Creatine monohydrate: Creatine monohydrate is another must-have for any dedicated gym-goer. From improving cognitive function to retaining water in the muscles for a better look and harder feel, the most researched sports supplement on Earth does it all, making creatine supplementation necessary for any high-performing athlete and gym enthusiast.
Also read: 7 Creatine Questions Answered
Focus improving supplements: For added cognitive function, and focus in the gym.
Exercise performance supplements: Like other things to boost blood flow, as well as one or two anabolic hormones to boost athletic performance.
People who are trying to lose weight and get in shape, on the other hand, will find their own supplement stack to be comprised more of weight loss supplements and fat burners that enhance fat loss than the high-performance muscle-building stack athletes and bodybuilders use.
Then people who supplement for the benefits of staying healthy find their own supplement stack being made up of mostly immune boosters like Vitamin C and A, healthy fats options in cod liver oil and MCTs, and essential amino acids to keep up with the protein intake.
There are so many supplements out there these days, and it goes without saying that a lot of these brands sell supplements that could be detrimental to your health, or are simply just not worth the price tag.
As a result, picking the right company to patronize and put your money in is definitely a factor that you should consider.
If you're still unsure of what supplement brand to get behind, come to NSPNutrition.com for the high-quality supplements that have been around since the Golden Era that produced the likes of Arnold Schwarzenegger, Frank Zane, Larry Scott (The first ever Mr. Olympia winner) and Don Howorth.
Supplements can be expensive. To make matters even worse, only a handful of these supplements actually justify their price list.
certain high end supplements from some of the more recognized brands can go into a hundred dollars for some protein mix or whey isolate.
Understandably, you want to spend within your means and still get some quality, high-end supplements at the end of it (More reasons why you should get your supplements from www.nspnutrition.com)
Sure, everyone has different fitness goals and reasons for supplementing. regardless, here's a perfectly balanced supplement stack for anyone starting out their fitness journey.
Protein powder: A protein mix is a good way for you to get that additional protein boost to enhance muscle building. For this, you can get yourself some high-quality whey protein, or if you're lactose intolerant, you can go for whey protein isolate, as it's easier to digest
Essential amino acids: Amino acids are the building blocks for building muscle mass which leads to hypertrophy or an increase in muscle size. These supplements also prevent muscle wastage, as well as muscle breakdown, stimulate protein synthesis helping you build muscle, and most importantly- keep them as well
Sleep Aids: Sleep is important for brain function, overall performance, and even building muscle.
In fact, a study shows that sleep reduces the risk of muscle injuries during training sessions[1]and also encourages muscle growth and repair, and can even help weight loss.
According to this study carried out on pregnant women, it was concluded that;
'Higher sleep quality score and longer sleep duration, as measured by PSQI, are associated with greater likelihood of successful weight loss.'[2]
As irregular sleep patterns are closely associated with altered neuroendocrine appetite control characterized by reduced leptin and increased ghrelin concentrations, which are hormones that promote satiety and hunger [2]
Pre workout formula: You don't necessarily need a pre workout stack if you're just beginning your fitness journey.
However, having a quality, high-end pre-workout formula boost before you hit the gym is a must have and allows you to bring your A-game to the gym.
Healthy fats: One of the best ways of bulking up without filling your plate and choking yourself to death is simply by supplementing with healthy fats. By doing so you can meet your caloric demands much easier, and deposit more healthy fats in your fat cells which helps with thermoregulation, dissolving fat-soluble soluble vitamins, and even assist fat burning and fat loss.
Testosterone boosters: Testosterone does more than just make you perform better in bed. This primary sex hormone, which also happens to be an anabolic hormone, is responsible for a number of things like; absorption of calcium to the bones for stronger, healthier bones, even fat distribution, building muscle, increased blood flow, and increasing muscle strength.
Unfortunately, this hormone tends to see a 1% decline every year once most men hit 35 [3]. Instead of undergoing testosterone cycling which is not just dangerous, but also expensive, and addicting, you can simply supplement and make up for your loss in testosterone levels with natural, testosterone boosters.
Vitamins & immune boosters: Last and most important on the list; you've got to have some vitamins. Vitamins play several integral roles in our bodies, from keeping us healthy and fighting diseases and infections to building important body components like connective tissues.
At the end of the day, this is just a guideline, and everyone has a unique assembly of supplements that suits their needs so take care to really think about your needs and nutritional requirements, and most importantly, don't forget NSP as you do!
Lokeshwar, Soum D., et al. "Decline in serum testosterone levels among adolescent and young adult men in the USA." European urology focus 7.4 (2021): 886-889.
Chennaoui, Mounir, et al. "How does sleep help recovery from exercise-induced muscle injuries?." Journal of Science and Medicine in Sport 24.10 (2021): 982-987.
Thomson, Cynthia A., et al. "Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial." Obesity 20.7 (2012): 1419-1425.
When you hear the name Frank Zane, you immediately think of his well proportioned, and symmetrical physique with a distinctive v-taper that earned him not one or two, but three Mr. Olympia bodybuilding titles in 1977, 1978, and 1979 respectively as well as three Mr. Universe titles in 1968, 1970, and 1972.
Frank was born in 1942, in Kingston, Pennsylvania, and was a force of bodybuilding nature. To this day, Zane is one of the only three people to have defeated Arnold Schwarzenegger himself, when he edged past Arnold in the 1968 Mr. Universe bodybuilding contest.
He was also a Bachelor of Science degree holder and taught mathematics, which earned him the nickname "The Chemist'. Well, that and the fact that he knew the immense value of supplements which he took a lot of.
'Back in the day, I took a lot of supplements and a ton of amino acids... that's how I got my nickname 'the Chemist.'
Although Zane has since retired for the second time after his injury from his freak accident as repeated injuries to his shoulders and lower back which caused him to train less heavy and use less weight, up until his retirement, he's still in incredible shape at 78 years of age, and he continues to share his tips, training routines, and from his competitive days.
'Injuries were catching up to me. My shoulders, in particular, needed surgery, and I wouldn’t be able to lift the same sort of weight with them or train the same way with them afterwards.'
Frank Zane on why he quit bodybuilding in 1983.
Workouts alone weren't responsible for Zane's beautiful body.
Frank was one of the only bodybuilders who weighed under 200 pounds. But most of his body weight was pure muscle. He had a competitive stats height of 5"9 and had a competition weight of 190 pounds and 200 pounds in the offseason.
"I always kept it simple, sticking to a basic low-carbohydrate diet. I tried to consume one gram of protein per pound of bodyweight, which meant eating 200 grams of protein at a bodyweight of 200 pounds."
Zane usually had 4 meals a day which added up to about 2,000-3,000 calories which played a role in giving him his 190-pound contest weight and one of the best super bodies in the world.
8oz of calf liver
Baked yam
3 soft boiled eggs
8oz of steak
Veggies &
Some cottage cheese
6 eggs made into an omelets
Potatoes &
Cheese
8 ounces of ground beef &
A large salad
Frank was also huge on supplements (you take a guess where he picked that up) and frequently added these supplements to his diet:
Magnesium
Calcium &
Zane had an incredible career as a bodybuilder and set the standard for both Golden Era and modern bodybuilding as well.
From his bodybuilding philosophies and workout ideas which favored light weights while other bodybuilders would train heavy (for most of his career), getting arguably the most iconic physique to ever grace the stage.
He defeated Arnold, come back from a near fatal injury to compete against Arnold Schwarzenegger again, after getting back on course after immense weight loss from his injury, and even getting a masters degree and impacting knowledge however he can (Did we mention he also taught mathematics?)
The Sunshine State legend will always go down as one of the greatest bodybuilders of all time and we're only glad he's up and able at 80 years of age!
His reign represented hard work, dedication, and the know-how of getting things done.
1961 Mr. Pennsylvania (17th place)
1962 Mr. Keystone (Winner)
1963 Mr. Keystone (2nd)
1965 Mr. Sunshine State (Winner)
1965 IFBB Mr. Universe (1st, Medium Height category)
1966 IFBB Mr. America (1st, Medium)
1967 IFBB Mr. America (1st, Medium)
1967 IFBB Mr. Universe (3rd, Tall)
1968 IFBB Mr. America (Winner)
1968 IFBB Mr. Universe (Winner)
1970 NABBA Mr. Universe (Winner)
1971 NABBA Pro Mr. Universe (1st, Short)
1972 NABBA Pro Mr. Universe (Winner)
1972 IFBB Mr. Olympia (Under 200lbs, 4th)
1974 IFBB Mr. Olympia (Under 200lbs, 2nd)
1975 IFBB Mr. Olympia (Under 200lbs, 4th)
1976 IFBB Mr. Olympia (Under 200lbs, 2nd)
1977 IFBB Mr. Olympia (Under 200lbs & Overall Winner)
1978 IFBB Mr. Olympia (Under 200lbs & Overall Winner)
1979 IFBB Mr. Olympia (Under 200lbs & Overall Winner)
1980 IFBB Mr. Olympia (3rd, after suffering a near-fatal injury at his home, requiring lengthy hospitalization)
1981 – Did not compete (boycotted the Mr. Olympia contest)
1982 IFBB Mr. Olympia (2nd)
1983 IFBB Mr. Olympia (4th, after suffering another accident on his bicycle, requiring extensive shoulder surgery shortly after the contest)
They have an urgent need for high-energy production, so their diets and dietary supplements usually consist primarily of key nutrients that you find in:
Carbohydrates
Dietary fat ( MCT Oils) &
Protein; for muscle growth
Digestive enzymes
Phosphocreatine; for muscle recovery
Athletes live a very demanding lifestyle. their profession requires them to perform at the very peak of their physical abilities.
This means their go-to supplements would be without a doubt, high-performance, energy-boosting supplements, as well as supplements, to help with recovery after a long day of training. As the saying goes: strong body, strong mind... there's no way they're leaving behind some added boost for mental health and focus.
To keep it short, when it comes to supplementation and vitamins, your go-to for athlete-grade supplements should consist of these essential dietary supplement vitamins;
Zinc: Zinc is essential for immune health and keeping the immune system strong. For athletes, this is especially important, since being sidelined with a viral infection like the flu or cold, or other illnesses, can force one to miss valuable workout time or time on the field.
In addition to immune health, which keeps you healthy and ready to perform at all times, zinc also helps with wound healing and tissue repair.
Iron: Iron is an important mineral that makes up a key component of hemoglobin, a compound that helps bind oxygen to red blood cells.
This is important because we need sufficient oxygen transport to enable our muscles to execute work (oxygen is transported by red blood cells). Iron is especially important for athletes due to the high work demands placed on their muscles during their intense training sessions as well as competitions.
B vitamins: Vitamin b is especially needed for female athletes. Vitamin b functions in significant pathways used during physical activity, and female athletes especially could be at risk for poor status of such macronutrients.
Calcium: A very valuable mineral for athletes' bone health, especially for those involved in collision sports or sports that require body weight.
Calcium makes the bones stronger and denser which is extremely valuable for athletes that fall into these categories. With calcium, they can reduce their injuries from the collision and can perform better.
Vitamin C: The benefits of vitamin c for athletes are almost too many to count:
Antioxidants like vitamin C play an important role in slowing down processes that cause cell damage in the body by mopping up problematic free radicals
It supports the formation of collagen for healthy skin, nails, and more importantly connective tissue health, as well as bone health and joint health
It boosts the immune system so you're always in optimal health
It helps with the absorption of iron; this is very important as iron is a key component of hemoglobin, which is the oxygen currency of the blood. an athlete with an iron deficiency is bound to be tired, lethargic, and underperforming. so if you want to get the best out of your iron supplementation, be sure to add vitamin c to your multivitamin ritual multivitamin as well.
No additives: Added sugars, fillers, stuff that you may be allergic to or can affect you negatively.
You do not want any of that in your multivitamins. Each multivitamin you get has to offer at least 90 percent of their capsule or tablet filled with an active ingredient rather than a harmful filler or pesky added sugars or flavors. all you want is that vital vitamin goodness.
Potency: Because athletes can develop vitamin deficiencies through their caloric losses and strenuous exercise, the vitamins they buy must meet as many of the recommended daily values for vitamins and address as many potential nutrient deficiencies as they possibly can.
Make sure you find the most potent multivitamin supplements on the shelf before buying so you get good value for your money, and there's no better way to do it by:
Positive reviews: before you buy any multivitamin supplements, be sure to check out their website for their reviews as well as online forums like Reddit.
Here are some reasons why you should consider adding some athlete-grade multivitamin supplements to your arsenal:
Increased performance for work and daily activities
Guaranteed optimal health
Has all your essential vitamins and minerals
Goes great with a healthy diet
Great for muscle growth and adding muscle mass
Good for cardiovascular health
Can regular multivitamins get the job done? Absolutely. But getting your hands on an athlete-grade multivitamin supplement surely does more for you in the end as you can get most of your essential vitamins from a single athlete-grade multivitamin cocktail, saving you not only time spent on multivitamin supplement rituals but also cost, as you do not have to purchase several bottles of multivitamins... just one would do.
NSP's Mega One Daily Multi-vitamin
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Today we’ll be looking at the contents of none other than 7-time Mr. Olympia winner, Governator, and owner of probably the largest chest in history– Arnold Schwarzenegger.
Arnold is a true Golden Era bodybuilder down to the very fabric of his being. This ideology reflects down from his gym habits, to his diet as well.
To him, bodybuilding and fitness is like breathing or sleeping.
It doesn’t matter if he’s done it all before. Or if he’s retired. Or that he’s 75 years old. Or had heart surgery. He will always be in the gym, being fit, and chasing the pump.
He made this very clear to his interviewer as he busted out some Preacher curls… a technique he learned at Vince’s Gym from Vince Gironda’s star pupil, the very first Mr. Olympia winner, Larry Scott.
Arnie has been using Vince Gironda's Preacher Curl to grow his massive biceps from day one
In his words:
" I've slept everyday for years.
Until I die, I'm always going to be in the gym, chasing the pump."
Talk about hardcore.
So if you’re looking to be like Arnie by 75; very much active and showing NO signs of slowing down, you can learn a thing or two from his approach to life and fitness.
On an episode of Men’s health, Arnie has revealed that he is very health conscious, which isn’t very surprising to hear.
His diet consists of a lot of oatmeal and greens, although his favorite thing to cook is a nice, juicy steak.
For snacks, Arnie likes to have a protein shake with some juice in it.
In his younger days, before filming, he’d often make drastic cuts to his diets, cutting out sugars and carbs like white bread from his menu.
He also supplements regularly, especially multivitamins to keep up his nutritional requirements.
So how does Arnie prep his (nearly) perfect pre workout protein mix?
Well… here’s the ingredients for his personal energy bomb:
Blend it all up… and there you have it: Arnold’s very own pre-workout mix!
I mean it’s close enough… very close.
It’s not chock full of ingredients like you’d find in most people’s protein mixes… but each and every ingredient was well thought out, and fulfils a practical purpose, which is everything you want in a protein mix.
Now on the reason why it’s nearly perfect… the reason couldn’t be any more obvious.
There’s no protein powder. Now while I know this is perfectly fine and perhaps even deliberate… Having protein powder in such a mix would be the final infinity stone.
Protein powders, especially the right ones, just bring that perfect kick into every pre workout shake. There’s no doubt about that.
But regardless, Arnie is doing just fine without, and we couldn’t be any happier for him.
So you need that kick… that oomf.
You can try searching far and wide, but you’d most likely end up buying a dozen protein formulas before you get the right one.
But I’ve done you one better:
NSP’s Milk & Egg protein is NSP’s classic, trademark product with hundreds of positive reviews on any site you can find.
With
It’s little wonder why it’s a customer favorite.
Also read: Why Milk and Egg protein is more anabolic than whey protein
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So what do you think of Arnold’s protein mix? What ingredients do you put in your own protein mix? Who else would you like to see us cover?
Let us know!
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Beef Liver Is An Excellent Source Of Iron
Iron is essential for healthy hair growth. It helps transport oxygen to the cells and plays a role in collagen production. Beef liver is an excellent source of iron, and it can help to improve the health of your scalp and hair.
Iron deficiency can rapidly lead to hair loss, so it is essential to ensure that you are getting enough of this nutrient if you want to maintain healthy hair growth. Beef liver supplements can help you to get the iron you need for healthy hair growth.
If you struggle with thinning hair, then beef liver nutrients may be able to help you. This nutrient-rich food can help improve your scalp and hair's health and may even help promote hair growth.
Beef Liver Is Rich In Vitamin A
One of the critical nutrients for hair growth is vitamin A. Vitamin A is a fat-soluble vitamin found in many animal-based foods, including beef liver supplements.
Vitamin A is essential for hair growth because it helps to produce sebum. Sebum is an oily substance secreted by our sebaceous glands. This substance helps to keep the hair and scalp moisturized, which is necessary for healthy hair growth.
Additionally, our bodies use Vitamin A in cell turnover, which can help promote the growth of new cells and tissues, including hair follicles.
Beef Liver Is A Good Source Of B12
Beef liver is an excellent source of Vitamin B12, which is essential to keep your nervous system and red blood cells healthy. It also helps to prevent anemia. In addition, a deficiency in this vitamin can lead to hair loss, so it's essential to ensure you're getting enough if you're concerned about your hair health. Supplementing beef liver can help ensure you get enough B12 in your diet.
Vitamin B12 is found naturally in animal products like meat, eggs, and dairy. However, many people don't get enough of it from their diet alone. This is certainly the case for many vegetarians and vegans. If you have a no-meat diet, you may need to add a B12 supplement to your life, either as a separate product or by eating foods fortified with this vitamin.
Beef Liver Supplements Can Help You Meet Your Nutritional Needs
If you're searching for a way to get more nutrients essential for healthy hair growth, beef liver supplements may be a good option. These supplements can help you get the iron, vitamin A, and B12 needed for healthy hair growth.
Additionally, beef liver supplements are an easy way to increase your intake of these nutrients if you are struggling to obtain enough from your diet. If you're concerned about your hair health, then speak to your doctor about whether beef liver supplements are right for you.
Beef liver is an excellent source of many essential nutrients for healthy hair growth. If you're looking for a way to improve the health of your scalp and hair, then desiccated beef liver and beef liver supplementation may be a good option for you.
It means giving up your favorite foods in favor of healthier options which may or may not get your taste buds tingling with excitement and anticipation.
For this reason, a lot of people take cheat days, or a designated day when they can go all out and finally have a taste of a McDonald's burger or tub of ice cream before they go back to their normal diet.
Some think the concept of cheat days does more harm in the end, while others feel it’s necessary to help keep you on track and in lieu with your goals.
So which is it?
Keep reading and find out.
We’re going to go from the good to the bad on this one. First on the list is;
Food has an immense psychological effect on people. You could be down in the dumps, unmotivated, and lethargic, and all it would take to get you bursting into song is your favorite meal or snack.
Simple as that.
Food is good, and our favorite foods play a huge role in our productivity, and moods as well, so going on a diet and totally depriving yourself of what makes you happy could be hellish and too much for some.
Cheat days help to solve this problem because of the ‘reward system’.
By having a cheat day, you can have a day to look forward to when you can eat all you want without feeling guilty.
This can provide you with the proper motivation you need to ‘earn’ that meal or that day, allowing you to go even harder in the gym or gain laser-sharp focus in sticking to your diet.
Think of this; would you rather have your favorite food once in two weeks or never at all?
Many people prefer cheat days because it’s easier for them to follow through. The prospect of giving it up totally and sticking to healthier options they may not like can be too much for most people.
Because of the massive psychological effect that food has on people, they tend to be miserable and unhappy all the time, leading to them putting in lackluster performances in the gym, and most times, they will eventually fall out of their diets.
This is one of the major reasons why dieting has a bad rep, and is statistically, and admittedly has very low rates of follow throughs and often compounds the problem, leading to eating disorders and body dysmorphia.
Many people want to jump in head-first. They’re motivated. But motivation doesn’t last. Habits and proper planning does.
The best day to get into shape or a caloric deficit is to gradually wean yourself from fast foods, or stick to healthier foods and then having your cheat day not far off.
These benefits are purely psychological, but they can also be taken to your diet and workouts as well.
Most times, people tend to over-indulge in unhealthy diets because they do not appreciate food or healthier diets.
On a normal day, people tend to order more fast food than they need, causing them to stuff themselves or just throw it away, wasting food.
However, when you have a committed diet, and are dedicated to seeing it out, when the time does come for you to kick back and relax, you order exactly the amount you need, don’t overindulge and savor each bite of your long awaited cheat meal.
Also, when you have a cheat day, you’re more motivated to hold out more and not want to have anything put a stain on your record.
On the other side of the coin, cheat days can make you overindulge and ruin your goal of getting into a caloric deficit. This can be a big issue for people with discipline and restraint issues.
Imagine trying to lose weight and get into shape, you’ve been on a diet all week long, and on your cheat day, you ruin all your hard work for the week by choking down a dozen burgers.
People repeat this sequence for weeks and when they realize they’re not making any progress because they’re going around in circles, are always quick to call out dieting as being ineffective, instead of their own methods.
Not suitable for people with trigger foods or eating disorders
If you have an eating disorder or a trigger food that can make you go off the edge on an eating spree, you may want to consider ditching cheat days…
Especially if you’re trying to lose weight for health reasons.
Yes, overindulgence is a serious problem when it comes to cheat days.
For some, the pressure of a single day where they can eat anything they want can be too exciting and they tend to fall off and defeat the whole purpose of getting into a caloric deficit.
If you’re afraid that you may have this problem, don’t wait for cheat days, but have a cheat meal instead.
Your cheat meal can be once a week, or every 2 days and should ideally have healthier ingredients or components.
For example, have a burger with extra tomatoes and lettuce. Have a smaller serving of fries, and drink orange juice instead of soda.
This way you can always eat your favorite foods while staying healthy and being smart about it.
Our in-house nutritionist and fitness coach Arman Eckelbarger has talked about how he manages to stay fit and eat his favorite foods EVEN when competing.
Find out about his fast food strategies on our YouTube channel here. Be sure to like and subscribe when you do!