How Much Daily Protein Do I need If I lift Weights?

How Much Daily Protein Do I need If I Workout?

Protein

It’s the star of most American household meals, and a hot topic among health enthusiasts around the globe. Protein plays a critical role in the health, performance, and well-being of every human being, which leads us to the age-old question: are you getting enough protein? It seems like a new opinion on the optimal amount of protein surfaces on an almost daily basis. So how do we separate fact from speculation?

How Much is Enough for The Average Joe?

We’ll start by turning to a few trusted sources. WebMD suggests that individuals should obtain between 10% and 35% percent of each day’s calories from high protein foods. On average, that add up to be about 46 grams for women and 56 grams for men. This is a relatively unorthodox approach to calculating the amount of protein needed. However, we will use it as a reference for comparison.

The US Department of Agriculture, on the other hand, calculates necessary protein intake using the more common method: an individual’s weight. They recommend that men and women eat at least 0.8 grams of protein for kilogram of body weight. This means that if a woman weighs 140 pounds (roughly 64 kg,) she should be eating at least 51 grams of protein on a daily basis. Similarly, if a man weighs 180 pounds, the USDA would recommend a minimum of 66 grams of protein daily. The Institute of Medicine endorses the same recommendation of 0.8 grams for every kilogram of an individual’s body weight. It is important to point out that this recommendation is an absolute minimum for protein intake, not an average to aim for.

We’ve got two separate approaches for calculated recommended protein intake here. So, which one is better? According to Self, estimated your required protein intake should be based on body weight. This is because every person has different needs. Not all Americans fit the cookie-cutter standard recommendation of 2,000 calories daily. Individual protein needs vary widely depending on caloric requirements. For example, women who are nursing or pregnant require a higher caloric intake, and in turn a higher protein intake, than the average female. Children also require more protein because of their rapid growth. In the same way, an individual who regularly lifts weights 3-4 times per week would also require more protein, but how much more?

The Weightlifter’s Guide to Protein

Since weightlifters continue to grow as they progress in the gym, they require more than the standard protein intake meant for an individual trying to maintain their body weight and muscle-to-fat ratio. According to Dr. Peter Lemon, also known as “Dr. Protein,” the recommended daily intake for weightlifters should be between 1.7 and 1.8 grams per kilogram of body weight. Similar to Dr. Protein, Susan M Kleiner, another expert in the field of nutrition, recommends that subjects looking to build muscle should be getting between 1.6 and 2.2 grams per kilogram of body weight per day. This recommended range is a bit wider, leaving room to settle on the right amount of protein depending on the subject’s workout routine intensity.

To back up these claims, Letterman Army Institute of Research in San Francisco performed a study of different protein intake levels coupled with intense strength training. The results showed that a higher protein intake, upwards of 2.5 grams per kilogram of body weight in some cases, lead to a gain in lean mass. Regardless of the specific calculation, both experts agree that the recommended intake of .8 g/kg is insufficient for adults who exercise regularly. It is also important to mention that similar studies have shown that the positive impacts of increased protein hit a ceiling at around 2.2 g/kg.

Conclusion

Based on field expert recommendations, an individual performing cardiovascular exercise and strength training 3-4 times per week should increase their protein intake from .8 g/kg body weight to 1.8 g/kg. Given the same example demonstrated above, is a female who exercises regularly weighs 140 pounds, she should be shooting for 115 grams of protein per day. This is a huge jump from the USDA’s recommended 51 grams. The subject’s protein intake should more than double when putting the body through an intense training regimen. For the 180 pound weightlifting male, his recommended intake jumps from 66 grams to 148 grams of protein daily. The broader recommendation range leaves room to alter protein intake slightly based on activity level. If the same 180 pound man is only planning to exercise twice per week, his intake could drop to 130 grams per day, while a daily workout routine would warrant as much as 180 grams of protein per day.
So there you have it folks. The bottom line is that it’s crucial to alter these protein recommendations to fit your body and your personal needs.

References:
http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein
http://www.self.com/fitness/2016/02/how-much-protein-do-i-need/
http://www.bodybuilding.com/fun/maki1.htm

what are intra workout supplements

When Should I Take a Whey Protein Shake?

There has never been as much emphasis on maintaining a healthy body through diet and exercise as there is in the United States today.

Nor has there ever been such a wide variety of consumable products available to us all claiming to do wonders in keeping us fit and trim and healthy.

One segment of the health drink market promotes whey protein shakes as a necessary part of our daily diet.

Question: what are whey protein shakes and do they live up to the promised nutritional benefits claimed by their manufacturers?

What is Whey?

After milk has been curdled and strained, the remaining liquid is called whey. It is a bi-product in the manufacturing of cheese and casein.

Sweet whey is manufactured during the making hard cheese like Swiss or cheddar. Sour whey (also known as “acid whey”) is produced when making acidic dairy products such as yogurt and cottage

Whey is rich in proteins and vitamins and contains serum albumin, immunoglobulins and proteose-peptones, all helpful in maintain a healthy body.

Benefits of Whey Protein Shakes

Here as six of the most beneficial reasons to maintain a whey protein shake regimen:

1. Lose Fat and Preserve Muscle

Simply reducing your calorie intake is not a guarantee you’ll lose weight and unsightly fat. Researchers in Minnesota conducted a 12 week study where participants reduced their caloric intake by 500 calories a day. Those who drank a whey protein shake daily lost a greater amount of body fat (6.1% total) and better preserved their muscles than those who did not drink a daily whey protein shake.

2. Increase Size and Strength

Do you do strength exercises at a gym regularly with the intent of building muscle size and increasing your body strength?

There are studies that show that those who added a whey protein shake to their exercise routine showed better and faster results.

One research program at Baylor University used 19 men who practiced resistance training over a 10-week period. Half were given shakes containing 14 grams of whey and 6 grams of free amino acids. The other half were given a 20-gram placebo drink. The whey drinkers increased their fat-free mass and muscle strength more than the placebo drinkers.
3. Reduce Hunger Pangs

Are you always hungry and in danger of developing the dreaded bowling-pin physique?

Studies done in Australia with a group of 28 men had them take four different drinks. The subgroup who drank shakes containing 50 grams of whey had a much lower level of ghrelin (a hormone that tells your brain you’re hungry) than the other groups for up to four hours after consuming the beverages.

4. Fight Cancer

That ugly “C” word (cancer) still strikes fear into too many people even though medical science has made great progress in fighting the disease.

There are ways to lessen the chance you will be afflicted with cancer. Regular cancer screening is one of them. Following proper dietary choices is another.

Studies have shown that whey protein may help fight some common cancers including prostate and colon. For those whose family history shows these types of cancer are an issue, they should consider adding whey protein shakes to their diet in additional to regular screening and following their doctor’s advice

5. Fighting Stress

Studies show that stress can be relieved much better by reaching for a whey protein shake than a bottle of beer or a shot of bourbon.

Studies have shown that people under stress who consume whey protein experience fewer bouts of depression and have a better mood than those who did not consume a supplement of why protein. The conclusion is that why creates changes in the level of brain serotonin which means a lowering of stress.

6. Improved Immune System

Our body’s immune system is essential in fighting off diseases. Research has discovered that male subjects who undergo strenuous aerobic activities suffered from significantly reduced glutathione levels. Lowering glutathione impacts the nervous, gastrointestinal, and immune systems in a negative way.

By supplementing the regimen of vigorous exercise with whey protein, the participants showed a much lower reduction in glutathione levels.

what are pre-workout supplemetns

What Are Pre-Workout Supplements?

Pre-Workout Supplements Explained

When you look at those hard bodies at the gym, the first thought that often comes to mind is how they’re possible. Everyone has those muscles hidden underneath their skin, but they’re not as pronounced as a bodybuilder’s physique. Many of these workout enthusiasts rely on supplements in order to enhance their muscle bulk. In fact, many of these supplements are referred to as “pre-workout” types.

As the name suggests, you take the pre-workout supplement before an intense session. Supplement manufacturers claim that the products offer a boost to almost every body system during your workout. Before you try any supplements, however, you should learn a little bit more about their ingredients.

A Combination of Ingredients

Pre-workout supplements can be found in nearly every vitamin shop. However, that’s where the similarities end. Each product has a different amount of ingredients, according to Live Science. These ingredients will differ in concentration and type. Take a look at one pre-workout supplement’s ingredient label. You’ll probably be greeted by a half-dozen or more ingredients, including caffeine and creatine. It’s this focused ingredient list that makes up a successful supplement.

The Mental Perspective

Be aware that you won’t attain superhuman strength when you take these supplements. In fact, many of the ingredients simply make you feel good. When you have an energy boost, you’re more likely to challenge yourself with extra weightlifting repetitions or adding more weight. Because you feel mentally ready with the supplement’s energy boost, you believe that a workout will improve. The results are longer workouts with enhanced muscle tone.

Closing in on Common Ingredients

As you compare different supplement brands, you’ll notice that many of them have proprietary ingredient mixtures. This is a common choice because manufacturers want to stand out in the industry with their blend. However, you can still learn about the common ingredients found in either basic or proprietary supplements.

Creatine

According to Muscle and Fitness, creatine allows you to work out longer because of its energy-boosting properties. This substance actually encourages more water to enter your muscles. Because the fibers have ample water and oxygen, you can work out with less perceived fatigue.

Caffeine

You might believe that caffeine is only in sodas and coffee, but it’s also a powerful ingredient in pre-workout supplements. It has the power to connect individual brain receptors so that you can feel as awake as possible. Because fatigue isn’t felt during a caffeine boost, you’ll pump those weights for a longer time period than before.

Branched-Chain Amino Acids

Amino acids are essentially proteins that help you build muscle tissue on a normal basis. You consume amino acids when you have a hearty, meat-based meal. Pre-workout supplements also add in branched-chain amino acids or BCAAs. These molecules simply add to your muscle bulk while reducing any fatigue.

Scientific Evidence

The National Institutes of Health have many studies being performed on pre-workout supplements. Because the ingredients aren’t regulated by the FDA, manufacturers have a lot of freedom with their mixtures. A business’s marketing strategy might be more effective than the supplement itself, however. Scientific evidence suggests that individual supplement ingredients, including creatine, can be effective for a good workout. However, there are too many mixture variations in the industry to definitely say that one ingredient mixture is better than another.

Your Personal Health

If you’re ready to try a pre-workout supplement, it’s important to look at your personal health history first. Allergies, sensitivities and other issues can make supplement use a problem for some people. Ask your doctor about the right ingredients for your needs. They’ll have a better idea of your health and how it matches with various stimulants. The doctor might have you steer clear of caffeine-based supplements while suggesting vitamin-packed types. Only take a supplement that makes you feel good from every perspective, including physical and mental sides.

With hundreds of pre-workout supplements in the marketplace today, it may be difficult to narrow down those choices that will work for you. Employing a trial-and-error strategy is usually the only way to really find the right mixture for your body chemistry. After a few selections, you’ll have a supplement that you can rely on for most workouts.

Sources:

http://www.livescience.com/53095-do-preworkout-supplements-work.html

http://www.muscleandfitness.com/supplements/boost-workout/pre-workout-supplement-guide

http://www.ncbi.nlm.nih.gov/pubmed/23515510

what are intra workout supplements

What Are Intra-Workout Supplements?

Intra-Workout Supplements Explained

You’ve heard of pre-workout supplements and recovery supplements, but what are intra-workout supplements? They are supplements that you consume during your workout to maximize the session, replenish necessary nutrients for building muscle and strength, and decrease levels of muscle-limiting hormones. Continue reading to learn more about what intra-workout supplements are and how they work.

Increases Gym Performance

Intra-workout supplements help you reach peak gym performance, so you can build muscle faster. In order to understand how intra-workout supplements trigger peak performance in the gym, you must know muscle energy reserves influence your performance. Intense exercise depletes your body of amino acids, electrolytes, and glycogen, which are necessary substances for reaching peak gym performance. When you don’t have enough amino acids, electrolytes, and glycogen in your body, you won’t get the most out of your workout. Intra-workout supplements solve this problem by replenishing these crucial substances.

Fosters Gains in Size and Strength

Two ways that intra-workout supplements foster gains in size and strength are by creating an optimal anabolic environment and by activating peak gym performance. Muscle growth is inhibited when your body becomes low on glycogen during intense workouts. Many catabolic factors that interfere with maximum muscular development and strength production are naturally released during training.

The best intra-workout supplements are designed to minimize catabolic interference with muscular development and strength production, so you can enjoy impressive gains in size and strength. If catabolic hormones are high enough in your body, your muscles will decrease in size and strength, the last thing you want!

Researchers found through a clinical study conducted at Charles Sturt University in Australia that participants who were given intra-workout supplementation increased their maximum leg strength 39% more than subjects who weren’t given intra-workout supplementation. The intra-workout supplementation that test subjects took consisted of six grams of essential amino acids and 6% liquid carbohydrates. After their workouts, scientists checked their hormone adaptations, muscular adaptations, and biochemical responses. Another benefit of intra-workout supplementation for the test subjects was an increase in muscle fibers across Type I, Type IIa, and Type IIb muscle fibers.

Reduces Levels of a Muscle-Limiting Hormone

If you use resistance training, then you should consider intra-workout supplementation because resistance training increases levels of a muscle-limiting hormone in your body. One way to reduce these muscle-limiting hormones is to take intra-workout supplements. Another downside of resistance training is it boosts the rate of muscle protein turnover, which results in an increase in protein synthesis and degradation. Supplementation during workout will help fight this barrier to muscle growth by ensuring proper nutrition for your body.

Improves Net Muscle Protein Balance in the Early Stage of Recovery

Research has found that net muscle protein balance is negative during the early stages of recovery. You can achieve a positive net muscle protein balance for the early recovery period through intra-workout supplementation. Net muscle protein balance is protein synthesis minus breakdown. If this number is negative, you’re losing potential muscle. Insulin indirectly influences net muscle protein balance. A rise in insulin concentration causes a decrease in plasma amino acid concentrations. This reduction in amino acid availability slows down muscle protein breakdown. Because the breakdown is slowed, you have potential for greater muscle gain.

Why Can’t You Take a Recovery Supplement During Workout?

You might have the idea to take a recovery supplement during your workout to avoid having to buy intra-workout supplements. However, recovery supplements won’t deliver the benefits outlined in this article, and your body will still show a negative net muscle protein balance, higher levels of muscle-limiting hormones, and depletion of amino acids, electrolytes, and glycogen.

Mechanical digestion, the digestive process of gleaning nutrients from food, is the reason why recovery supplements won’t cut it. 25% of your blood flows to the gut when mechanical digestion is signaled. As a result, your oxygenation and pump would suffer. Intra-workout supplements DON’T trigger the mechanical digestive process. Thus, you can reap the amazing muscle gaining and strength building benefits of these supplements during the most intense of training.

Intra-workout supplements help you gain more muscle, improve strength, and reach peak performance during your workout. They speed up the process of building muscle and strength by slowing down muscle degradation during recovery and supplying necessary nutrients to the body during exercise without causing mechanical digestion.

They also reduce the amount of muscle-limiting hormones that naturally release in your body from strength training. Intra-workout supplementation helps you pack on the lean sexy muscle you’re after without harming your body.

gym safety tips

5 Tips to Stay Safe in the Gym

5 Safety Tips for the Gym

Working out in the gym is a great way to stay in shape and have fun. However, the fun can turn sour very quickly if you do not know how to work out safely. The gym is full of equipment and situations where you could get hurt if you are not being careful. You can make being at the gym as safe as a Sunday picnic if you follow simple safety precautions. Here is a look at five tips you can use to stay safe in the gym.

1. Warm up and Cool Down

If you are going to only follow just one of these tips, please make it this one to lower your risk of injury at the gym. You need to make sure that your body is warmed up properly with at least five minutes of stretching to prevent injury. Many people warm up but fail to cool down properly.
The cooldown is just as important as your warmup. The best way to cool down is to slowly decrease intensity the last five minutes of a workout. Then follow that with some stretches. Doing a proper cooldown will help your recovery process and limit your chances of injury.

2. Stay Hydrated

It is crucial that you stay hydrated properly when you exercise. This starts well before you ever step foot in the gym. You should start making sure you are hydrated the night before you go to the gym. Keep drinking plenty of water throughout the day leading up to your workout. When you are at the gym, you need to keep hydrating. You should drink eight ounces of water every 15 minutes while you are working out.

3. Strength Training Safety

More and more people are realizing that strength training is an important component of fitness. You need to make sure that you get in some strength training at the gym, but the weight room is the most dangerous area in the gym. That is obvious just by the clanging sounds of iron you hear, which is why many people stay away.
The keys to lifting weights safely are to know what you are doing and to take things slowly. Start by taking a class or hiring a personal trainer to show you the proper form on your lifts. Lifting with poor form is one of the fastest ways to get injured at the gym.
Also, make sure to never lift more than you are capable of. Even if you think you are capable of the weight, you should always use a spotter for safety. Don’t be afraid to ask strangers in the gym to help spot you. Most will be happy to lend you a hand. You can find more strength training safety tips here from experts at Harvard Medical School.
Another way to stay safer while lifting weights is by making sure your grip is firm. You can help this even further by using chalk or a good pair of weight lifting gloves.

4. Don’t Skip the Recovery Process

You have to allow your body time to recover if you want to avoid getting injured. This is especially important if you do a hardcore workout. It is best to take a day off from the gym if you worked out really hard the previous day. Not only does this recovery time help keep you from getting injured, but this is the time when your muscles will grow and your body will improve.
In addition, if you are feeling under the weather or especially fatigued, you are better off skipping your workout that day. Research shows that a hard workout will lead to decreased immune function that can last for up to 24 hours.

5. Listen to Your Body

Perhaps the best piece of advice for staying safe at the gym is to listen to your body. Your body will tell you when you are doing things that are too much for it. Make sure to differentiate between pains and aches. It is natural to feel achy from working out, but feeling any kind of sharp or searing pain is a sign of injury. If you ever feel pain like this, make sure to visit a doctor to avoid further injury down the road.
It really isn’t that hard to stay safe at the gym. Most of it is just common sense and paying attention. When you exercise safely, it will allow you to keep coming back to the gym. This is the only way to make sure that you keep moving forward and get in better shape.

What People Need to Know About Cold

Weight-Loss-e1361132207981Some time ago, people didn’t have access to medicine or doctors, and they used to die out of illnesses or health problems that today we treat easily. Such a problem was the cold, or the flu, which is an easy illness actually, but if it was not treated on time, back with 100 years, it could have been fatal.

However, people still avoid going to the doctors for such a health problem these days, and it’s understandable, if you simply consider all the things that you could do not just for avoiding it, but also for curing it easily.

The truth that billions of dollar value of work hours was lost each year, and this has surely made the community more aware of this general sickness. Although cold cannot be life threatening at all, it does make you feel very bad as well as it can necessitate a trip to the doctor, something not everybody is keen to.

The puzzling thing about the cold is that it shares a set of symptoms among other form of ailments like sore throat, flu, sinus infection as well as bronchitis. The common symptoms of cold are discussed in this article, so that you will identify closely what strike you.

 

 

The Symptoms

If you are feeling any of the listed symptoms you may consider that you might have minor cold or would be caught by cold. Also you shall keep in mind that the symptoms if ignored and not cured timely and adequately it may cause a severe cold to you.

health-care-fitness

  • Sneezing
  • Fatigue
  • Sore throat
  • Mild chest discomfort
  • Blocked nose, running nose or stuffy nose
  • Coughing that results in phlegm

Unlike the general fever, the cold symptoms do not usually involve body ache, headache or chills, it might still give you a tiny bit of body ache, but they are generally extremely mild as compare to the fever. Cold symptoms also come progressively and will usually take a few days before they strike their peak. So you can really spot them coming and initiate necessary steps to care for it.

 

How Much It Can Affect You

A distinctive cold will generally last about 1 week, and you can count yourself fortunate if it ends earlier than a week. However, if you’re feeling cold for more than 2 weeks, then it is the strongly advised to seek advice from your doctor because you it may cause another form of infection in your body. Also the infections caused due to sustained cold for a long period will be difficult for your treating doctor to handle. You may take long time to recover your body in the healthy state.

 

Treating It

Although there is no instantly therapy is available in the market for the general treatment of cold at present, there are medication and products that can decrease the rigorousness as well as the interval of it. Generally public to-improve-your-health-and-fitnessprefer to use medicine to feel better, while several will prefer to go with herbal like products such as chamomile, garlic, licorice to battle the cold infection.

Widespread over the counter products such as genuine nasal spray, pain relieving medicine, cough drops for kids and strong cough syrup for adults that can help you experience a little bit healthier while letting the flu take it’s time. Cold may not be life threatening, but it does adequate to put you on the sideline and can cause your work hold ups for a couple of days, therefore you might desire to learn how to take safety measure steps to struggle this disease before it ruins a significant day of your life!

The Importance Of Staying Healthy Through Fitness

fitness (2)This is a common query, and I think we all are well aware of the answer, but somehow we are still not influenced enough to be conscious about our health and fitness. We frequently face several things that tell us the significance of fitness. Fitness does not mean only about being physically powerful or going to fitness class, but it is all about being in good physical shape. You need not to be healthy so that you can wrestle and defeat someone, but you want a good fitness level so that you can survive your daily life challenges in a good way. This article is to bring your attention towards the significance of staying healthy in detail.


The Sleep

A good fitness level is not only about work out, but it is about adhering to your each and every day habit properly. Let’s begin with the start. Daily, every person get up in the morning and start getting ready for the office, school or their daily work, but somebody are not feeling healthy because they didn’t get a pleasant night sleep last night. There may be a number of reasons due to which they didn’t get a sweet sleep. Now, since they are not healthy and are feeling tired, they won’t be able to focus on their work.

 

 

A pleasant night sleep is extremely significant part of the daily schedule. A pleasant sleep can create the day first class, but a terrible or partial sleep will absolutely ruin the complete day. Medically an average fitness-xpertman shall take at least six hours of sleep every day. People habitually think why they are required to sleep, adequate to stay fit.


Healthy Food

The second thing to keep body fit is daily diet. A healthy food is what keeps us going. If you wish for to stay well, it is significant to have fresh and healthy food. Suppose, a day you get up late than your daily schedule in the morning, and you skipped the breakfast to join office within the time. At the office, you ate spicy fast food, snacks as breakfast, and your digestive system got out of control. You could not focus on your office work or on anything else. This is the significance of a healthy diet.


The Workout

We have not yet explained the workout part. It is believed that people are previously familiar with this, as the incredibly first thing which comes to your mind when you listen or hear someone talk about fitness is the workout. It is concured that workout is also a significant part of the fitness, but it is of no worth if you are not doing the above explained two things correctly. I suggest if you are not receiving an appropriate night sleep and not following a healthy diet, you will not get any advantage from your fitness classes still you would not be capable to work out appropriately if your body is not in fine condition.


The Program

Once you’ve healthFitnessdecided to follow a fitness program, remember to go to the gym every day or make your exercises at home. It’s not that you will not be fit anymore, but you will keep your body at it’s optimum peak level all the time.

Exercises, along with sleep and the adequate diet, will all help you stay in the best shape for your organism. However, you don’t need to exaggerate with all this. Too much of any can bring other health problems and the truth is that you’re not competing in a professional league for athletes.
You need to always remember that a good mind lives in a strong body, and this is the main reason why you want to stay fit.