protein – Fitness Supplements

Casein Protein Powder

admin — Tue, 09 Nov 2021 08:39:49 +0000

What is Casein Protein Powder?

Casein is just like milk protein. It's right under the whey category. Casein has a slow digestion rate, making it a great snack before bedtime. It also prevents catabolism when you sleep because it empties slow and steady. Casein makes you less hungry.

Research shows casein gives the best result - compared to whey -when you take it after the work-out. It ensures there's more protein synthesis compared to whey. That's why, taking a casein and whey protein shake after training will grow more muscles compared to a protein shake.

Milk protein has about 80% casein and 20% whey - a great combination for having a healthy nitrogen proportion in bodybuilders. Casein is a rather slow-performing protein that produces amino acids in seven hours, and whey acts fast, reaching a peak in 90 minutes.

The faster the protein absorbs, the quicker the liver combines into oxygen with its amino acids. It sounds terrible, but that's why a lot of amino acids are better for increasing protein synthesis. A protein that acts longer - like casein - will prevent protein from breaking down, a type of anticatalyst effect, which promotes an anabolic growth effect.

Besides taking in high-quality protein content of either casein or whey, the other lactose causes some people to react negatively. The natural milk proteins provide other smaller proteins like peptides, lactoferrin - with crucial health benefits. There's a high content of amino acids that acts as an antecedent of glutathione - the main antioxidant and can detoxify the body's liver.

Casein has all the necessary acids a person's body can't produce- making it a must-have for bodybuilders and gym enthusiasts.

How your body digests it?

Both whey and casein protein are high quality, complete proteins, meaning that they contain all nine essential amino acids. Amino acids are the building blocks of protein, and you need to get the ones categorized as essential through your diet.

Despite their similarities, your body digests and absorbs casein at a much slower rate than whey.

According to older research, this is because the acidic environment in your stomach causes casein to clot or form a gel. As such, it takes your body nearly twice as long to digest and absorb the same amount of casein as it does whey.

For this reason, whey protein is commonly characterized as a quickly digested protein, while casein is characterized as a slowly digested protein.

Benefits of Casein Protein Powder

Muscle growth
Casein protein is an excellent choice if your goal is to build muscle.

Despite its slower rate of digestion and absorption, it has been shown to offer muscle-building effects similar to those of whey protein when consumed around a workout.

Plus, when it comes to building muscle while you sleep, casein may be the better nighttime snack.

The gel that casein forms in your stomach supplies a steady stream of amino acids to your muscles throughout the night and supports muscle recovery and growth.

Decreased hunger
Dairy proteins, especially casein, reduce appetite by increasing feelings of fullness and delaying hunger.

This is because it takes several hours for your body to digest and absorb it.

As such, adding casein protein to your diet can be helpful if you have a weight loss goal or struggle to stay full between meals.

High in beneficial nutrients
Some casein protein powders are an excellent source of calcium, supplying about 50% of the daily value per serving.

Calcium supports many bodily functions related to bone, muscle, and vascular health.

What’s more, casein protein contains bioactive peptides that have been shown to lower blood pressure in the same way as certain medications commonly prescribed to lower blood pressure.

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Whey Protein Powder

admin — Tue, 09 Nov 2021 08:39:06 +0000

What is Whey Protein Powder?

Whey protein is the protein from whey, the watery portion of milk that separates from the curds when making cheese. It is commonly used as a protein supplement.

Whey protein might improve the nutrient content of the diet and also have effects on the immune system.

People commonly use whey protein for improving athletic performance and increasing strength. Whey protein is also used for asthma, diabetes, weight loss, and many other conditions, but there is no good scientific evidence to support most of these uses.

Possibly Effective for
Athletic performance. Regularly consuming whey protein by mouth while also regularly exercising increases muscle strength and athletic performance. But it seems that both must be done consistently to see benefits.
Possibly Ineffective for
A lung disease that makes it harder to breathe (chronic obstructive pulmonary disease or COPD). Taking whey protein by mouth doesn't seem to help COPD symptoms.
Weak and brittle bones (osteoporosis). Taking whey protein by mouth for up to 2 years doesn't improve bone density in older adults.
There is interest in using whey protein for a number of other purposes, but there isn't enough reliable information to say whether it might be helpful.

Benefits of Whey Protein Powder

It’s well known that protein can aid weight loss, as it’s by far the most satiating macronutrient.

Protein can boost energy expenditure by 80–100 calories per day, and make people automatically eat up to 441 fewer calories per day.

In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half.

Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.

Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds (3.5 kg) while increasing lean muscle mass.

If you’re trying to lose weight, a whey protein supplement can help you both lose weight and hold on to your muscle.

Whey is more than just a high-quality protein source, it also contains other beneficial nutrients.

This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins.

Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits.

This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression.

It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice.

The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits. Cysteine does this by raising levels of glutathione, the main antioxidant substance in your body’s cells.

Does Whey Protein lower blood pressure?

Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease.

Numerous studies have linked the consumption of dairy products with reduced blood pressure.

This effect has been attributed to a family of bioactive peptides in dairy, so-called angiotensin-converting-enzyme inhibitors.

In whey proteins, the ACE-inhibitors are called lactokinins. Several animal studies have demonstrated their beneficial effects on blood pressure.

A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.

One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects.

This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.

However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with.

No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink.

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Protein Bars

admin — Tue, 09 Nov 2021 08:03:02 +0000

What are Protein Bars?

Protein bars are tasty, simple, and a convenient snack that you can enjoy while also adding protein & other nutrients quickly into the body for all lifestyles. They serve as a convenient nutrition source for athletes, gym enthusiasts, and regular people to list nutrition at the top for priority.

Powder and pill supplements can be excellent. But a lot of protein bars today are full of the essentials that are more than important for your body to work right. Even though a lot of people say it’s crucial to gain as many nutrients as you can from whole foods, a protein bar is something to be involved in there.

Agreed, finding the right bar can be hard. However, just because it’s seen as a snack doesn’t necessarily mean you’re hurting your goals. Using bars to replace meals or just an extra boost throughout your day can offer you a great advantage with a top-quality, better tasting protein bar.

You mustn’t fall for the nicest looking advertisement or box as it all boils down to ingredients. You must find a suitable bar for you as a lot of them are crammed with sugar and other ingredients that really hamper your gains. Yes, that might seem like an intimidating job, but we really get it.

Quality Protein Bars

Quality protein bars are:

● Stashed with protein: Offer sufficient protein content to provide growth & keep you satiated while letting you digest properly. Also, this will help to build and maintain muscle. And even in workout recovery.

● Full of fiber: Make you feel satiated longer and moving regularly - which is crucial for your body to work appropriately and keep the weight away.

● Short on sugar (if any): Be cautious about added sugar & additional sweeteners that damage the health benefits of good bars and ruin all your dietary work till now.

● Budget-friendly and convenient: Don’t spend a fortune after a protein bar that’ll just offer a few benefits. Instead, seek one that’ll offer you everything you require and deserve from a protein bar.

A quality protein bar has:

● Minimal calories: Ensure you seek a low-calorie protein bar containing a ton of benefits. They’re out there.

● Quality fat content: Depending on the objectives, knowing the fat content can be vital. Plus, ensure it’s beneficial to whichever die you might be on.

● Clean ingredients: Be cautious of harmful additives or simply extra junk you don’t want in your snack.

Potential Benefits Of Protein Bar

Convenient source of nutrients

Protein bars can be a simple, ready-to-eat, nutritious snack. They come in a variety of flavors and typically last a while, making them a convenient item to keep on hand.

If you’re looking for something to have as a midday snack, a well-rounded bar containing a reasonable amount of protein and high quality ingredients may be practical option for your lifestyle.

The protein and carb contents of protein bars may likewise make them a good choice for a pre- or post-workout snack that can provide a boost of energy for exercise or aid muscle repair afterward.

What’s more, some protein bars are a good source of dietary fiber, which is important for digestive health and may help prevent overeating between meals.

Finally, many protein bars are a good source of important vitamins and minerals, such as calcium, iron, magnesium, potassium, phosphorus, vitamin E, and B vitamins, helping you meet your daily needs for these micronutrients.

Weight loss

Many people look to protein bars to help support their weight loss journey.

Some research indicates that high protein diets support healthy weight loss to a greater extent than diets containing a standard amount of protein. This is likely due to the filling effects of protein, which can curb your appetite and help prevent overeating.

Note that if you choose to utilize protein bars for this purpose, healthy weight loss also requires an overall balanced diet and regular exercise.

Weight gain

To gain weight, you must consume more calories than you burn in a day. If this is your goal, protein bars may be a helpful addition to your diet.

Many protein bars are calorie dense, meaning they provide a significant number of calories in just one serving, making it easy to add calories without having to eat a lot of extra food.

For example, some protein bars may contain upwards of 350 calories per bar. These can easily be consumed between meals to add extra calories to your diet and promote weight gain.

Still, even when your intent is to gain weight, opt for protein bars that provide wholesome ingredients rather than those packed with added sugar and additives.

Meal replacement

Protein bars are often seen as a quick way to replace a meal, especially breakfast.

While a protein bar doesn’t compare to a breakfast made with a variety of healthy whole foods, some may work well in a pinch.

If you’re looking for a quick breakfast on occasion, protein bars on the higher calorie end that don’t contain added sugar or hydrogenated oils may be a good option.

Muscle gain

If you’re a very active person with a lot of muscle mass, or someone looking to gain muscle, adding more protein to your diet may aid your efforts.

In fact, the American College of Sports Medicine recommends that endurance athletes and strength-trained athletes consume 0.54–0.77 grams of protein per pound (1.2–1.7 grams per kg) of body weight.

Research suggests that supplementing with protein may increase muscle mass and performance when your overall physical activity level and diet are adequate.