The Truth About Protein Supplementation

If you want to build muscle or lose weight no best you can do to add protein to your diet. But the concept of proteins can be confusing even for me. With all the pros and cons that you are out there about whether you should or not take a protein supplement, we will try to separate fiction from reality on this issue.

How much protein should I take?

This depends on whether you usually train or are rather sedentary. And even if you train, it will depend on the intensity at which you do it. On average we recommend taking 0.8 grams of protein per kilo of body weight per day. Although exercise can double that amount. For endurance athletes are recommended to take 0.5 to 0.7 grams for a strength athlete entering 0.7 and 0.8 grams.

If I end hydrates muscle grows stronger?

This is easy: NO. Although diet rich in protein is very good for weight loss, you still need to have carbohydrates and fats to increased muscle growth. Your body uses carbohydrates during exercise. If your tank is empty carbohydrates, your body will use protein as an alternative. That means that your muscles stop growing. And the same goes with fats, is a vital component as a precursor of testosterone.

Is it dangerous to take too much protein?

One study says that taking too much protein can dehydrate you and increase the risk of gout, kidney stones and osteoporosis. But on the other hand there are also studies showing that too much of anything, even vitamins or water may be harmful. And what is the limit? Gird 0.8 grams per kilo of body weight that we talked about before and you will make sure not to go.

I must ask myself taking a supplement?

Sports supplements are a good alternative if your diet is low in protein (and usually what usually). Sports proteins 100% Pure Whey Protein Multipower are the ones I usually take after workouts and are least leave lumps and best known for my taste. It is best to add protein plus you have left for the day.

For the amount that you should take just see the label on the bottle and remember these numbers: 1, 5, 10, 15 and 25. 1gramos protein per serving of fruit or vegetables, 5 grams per egg or handful of nuts 10 per cup of milk or yogurt, 15 per cup of vegetables, and 25 per serving of meat.

When is the best time to take a smoothie?

But it depends on the brand, most experts recommend twice proteins: one hour before training and another dose immediately after completing training to repair muscle damage caused by training.

Is it better to take protein shakes and bars instead of food?

Clearly NO. Supplementation is a supplement to your diet. At the end of the food rich in protein such as eggs, meat, peanut butter, etc. They are more satisfying because they have more fat and take longer to digest than a stick or a smoothie. Moreover also take advantage of other properties of these foods.

Use Your Refrigerator for Weight Loss

You know that to lose weight you have to start in the kitchen. But I can tell you more specifically in your fridge. And it is useless to want to cook healthy if you have the raw material.

If your training is not enough, it's time to work with food. Plan your shopping list and keep a routine to bypass or a meal. But as I say, the principle is in your fridge and how you have organized.

Get organized

When all the food is scattered by the refrigerator healthy foods are less accessible, which means that probably not going to eat them. Place the healthiest food at first glance to be no temptations of any kind. Even putting frontline least calorie recipes will you do to encourage weight loss.

And so it is on the contrary, if you have the nearly empty refrigerator, the temptation will be to go out for fast food.

Pecking at the center

You must have a pecking like a bowl with crudités, chopped fruit, or even a bar for snacks when you cerales between gusa. Put it to eye level to be the first thing you see as you open the fridge.

Chopped vegetables

The vegetable is a food with very few calories and high in fiber will help keep you satisfied for a while. When you buy, trocéala they arrive home so you just have to get your hands when you're hungry. If you have to get to peel or prepare it will be harder decide.

A bowl of fruit

This is a must in my fridge. And more in the heat of these dates. A bowl of fresh fruit in the fridge is the best trinket to beat the heat and take advantage of the few calories in this dish.

Pears, bananas, melons, watermelons, peaches or will serve the best ambiance for your fridge.

Outside temptations

If you have a cooler full of sodas, pastries, etc rest assured that carrots and fruit will eat the Rita. Get rid of most of these products (which leaves no occasionally is good to pamper yourself) to avoid any kind of temptation.

Choose healthy alternatives

If ice cream is your weakness do not worry, why do not you stop taking them. Just change the healthier option. Buy low calorie ice cream, or 0% fat to trick your palate. And the same with chocolates, just opt ​​for the black chocolate to avoid guilty conscience when you give a whim.

8 Tips For Maintaining Health and Fitness

The function of fibrous foods keep the body from bacterial attacks.

Here there are some tips to maintain the health of your body:

1. Tips on maintaining healthy body the first is with a positive thought, in a healthy body there is a quiet mind and healthy too. Then try always positive minded towards all the problems hit.

2. Canape apes a day is one of the factors the causes of decrease in your body's endurance. So the rest of your body is a very precise steps to get rid of the tired. Enough rest each day, is one of the factors to keep your body's endurance. In this case sufficient and good quality sleep.

3. Every morning, always try to do exercise regularly. It aims to maintain body condition to always fit and healthy.

4. Fill fibrous foods every day. Fibrous foods i.e. apples, carrot sticks or nuts. Fibrous food function is to keep the body from bacterial attacks.

5. Always make sure that the food you eat already or are already in hygienic washing with clean or cooked with the perfect mature.

6. Eat with reasonable portions, don't overdo it. It is feared the bodies you will experience the overweight and at risk exposed to diseases associated with overweight or obesity.

7. Fill the needs of vitamin d. vitamin D because it serves to mensimulusi immune cells to keep out viruses and bacteria. Vitamin D can be found on the Sun, eggs, liver and fish.

8. Fill the needs of liquid is needed in the body. In this case the white water healthy. Eight glasses of water per day is the amount we have to fill to full  fill the needs of fluids in our body.