Protein Online

Body Building Supplements, Weight Gainers, Proteins, & Creatine

Trying to get that, “extra swollen” body building physique that everyone else admires? You’re not alone. Many men and women from all around the world every year, try to accomplish this same goal; getting the perfect body builder physique. Very few of these avid gym-goers accomplish their goal. The others, who are strong enough mentally, and physically will fulfill their ultimate goal of getting that perfect body builder physique. Not only is this a grueling process on your body and mind but also to your health and nutritional eating habits. Many bodybuilding supplements such as various weight gainers, protein products, and creatines can be used as, “tools” to help achieve your ultimate body builder physique.
 Weight gainers are an excellent way to maintain your weight so you don’t shrink down to a tiny little stick figure. Weight gainers are also an excellent way to help add some extra weight for those out there who, no matter what they do, can’t seem to gain any weight. Gaining weight helps you look fuller and is one of the key elements in body building. Honestly, have you ever seen a scrawny body builder? No! You want to be a monster! Not only are weight gainers good, but you should also eat, eat, eat! Remember, don’t just eat any old thing. Stick to things high in protein, calories, and amino acids.
 Which brings me to my next type of bodybuilding supplement, proteins. Proteins are a must for anyone who works out or exercises on a daily basis. Protein aids in the healing process of muscles. When you work out a muscle you are breaking the actual physical structure of the muscle down. Take your biceps for instance, you are tearing and ripping muscle while doing strenuous repetitions curling. After you finish working out and stretching, your muscles are extremely tired and need the time to rest and fully recover. The protein actually helps your muscles recover faster! It helps repair, and build your muscles so you aren’t as sore for your next day of weight training, or exercise. Their are a variety of protein shakes, powders, and even various types of protein bars. You can also receive a great amount of protein through foods high in protein such as grilled chicken, fish, and cottage cheese. Every person who takes some form of protein swears by their own products. Just be careful not to buy protein shakes, powders, and bars too high in fat, sugar, and carbohydrates.
 Finally, creatine can help you get that ever so desirable, “swollen” feeling when working out. Our bodies naturally produce creatine. Nearly 95% of the creatine in our bodies is found in the skeletal muscles. Creatine actually helps feed your muscles extra water to help give you that awesome pump. This is known as water retention. Anyone who has taken creatine most certainly knows you must drink a ton of water in order to prevent dehydration, from the creatine sucking all of your water into your muscles. Most creatine supplements have the dreaded, “loading” and “maintenance” stages, where you take so many dosages per day for a certain amount of days until you finally start taking same dose every time. This process can get very annoying. Nonetheless, creatine has proven itself in the body building, and athletic communities, as long as it’s not abused.
 So next time you are in your local drug store, or go to your family doctor don’t be afraid to ask about the various types of bodybuilding supplements out there. We all have our own starting points. One person may need to gain extra weight to appear fuller, and another may need to lose some weight to get that more defined, cut look. Remember, you have to want it. You have to prepare yourself mentally to be capable enough to work hard everyday, and never give up. The supplements are merely a tool for you to achieve your goals. Every body building product is different in its own way. You just need to discover which is right for you so can achieve that, “extra swollen” physique that everyone at the gym will be jealous of.

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/get-swollen-4070228.html

You can find thousands of articles discussing muscle breakdown and how to slow down the process during an intense workout or how to recover quickly after a prolonged session. It all comes down to natural processes whereby muscles obtain the energy and protein needed to work efficiently and maintain mass. In the muscle the two are intricately entwined – energy and protein.

During a workout when you are stressing the muscles, cortisol is produced. The cortisol leads to muscle protein breaking down into amino acids which enter the bloodstream. The amino acids then synthesise glucose in the liver for energy. Naturally, if cortisol levels are too high there will be an excess of muscle breakdown.

A Matter of Preservation

The muscle breakdown process is complex, but it is clear that controlling the cortisol production is one of the best ways to prevent muscle breakdown. Fortunately that is easy to do by taking specific supplements which directly combat the breakdown process. In fact, there are a variety of supplements which can limit cortisol production and provide a number of other health benefits.

One of the primary supplements known to prevent muscle breakdown is glutamine. Glutamine is an amino acid found in muscle tissue. It plays a critical role in the synthesis of protein and so can offset some of the effects of elevated cortisol levels experienced after intense workouts. The more glutamine available to the body, the better able it is to combat the muscle breakdown process.

Other important supplements which can prevent muscle breakdown include a host of vitamins and minerals. For example, vitamin C is a powerful antioxidant and fights free radical damage in the cells throughout the body. Healthier cells work more efficiently and are better able to do their job which in the case of muscles is to produce energy. But vitamin C can also reduce the time it takes for the muscle to rebuild connective tissue.

Other essential vitamins which can prevent muscle breakdown include vitamin A and the vitamin B-complex. Vitamin A assists with the building of muscle tissue. The vitamin B-complex promotes a healthy cardiovascular system which supplies oxygen to the muscles and assists with the digestion of muscle-building protein obtained through diet.

Essential fatty acids also work to prevent muscle breakdown. The Omega-3 and Omega-6 fatty acids are used by the body to build strong cell membranes among other benefits. The stronger cells results in stronger body tissue and organs including the muscles.

Don’t Rely Just on Diet

Relying only on diet alone for nutrient balance is difficult when you exercise regularly. This is true for both the average but regular exerciser, and the competitive athlete. It is more a matter of degree than anything else, because each person experiences various levels of stress in the muscles which results in the cortisol production.

Unless you faithfully record your nutrition plan and the nutrients consumed, it’s hard to know you are giving your muscles the right supply of amino acids, vitamins, minerals and other elements needed to prevent muscle breakdown. And elements such as the Omega-3 and Omega-6 fatty acids are obtained through diet and supplements and are not synthesised by the body.

There is really only way to insure you are giving your body the nutrients it needs to manage your workout. That insurance is in the form of dietary supplements.

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/using-supplements-to-prevent-muscle-breakdown-936938.html

What is a protein?

Proteins are organic compounds made out of amino acids.

How does nutritional protein work?

Ingested nutritional proteins – protein found in the food you are eating – are broken down in the stomach by enzymes, called proteases, into smaller so called polypeptides to provide amino acids for the organism – in this case, you. This includes the essential amino acids that the organism cannot biosynthesize itself. The indispensable amino acids are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine and histidine, but don’t get hung up on complicated names. The names aren’t important to you, I’m simply adding them to provide a little background.

How much should I eat?

There is much debate over this, as there are many factors affecting the recommendation. How much you eat overall, how much you exercise, how much muscle mass you have, and so forth, it all affects the recommendation.

U.S recommended daily protein is 0,8 grams of protein for each kilogram of body weight. That means that if you are a female weighing 60kg, your recommended minimum is 48 grams per day. If you are a male weighing 80kg, your recommended minimum is 64. The math is pretty straightforward, you simply multiply your body weight in kilograms by 0,8.

It is, however, important to note that the recommendation above is for keeping the body functioning at its default functioning – that is, basic functions like breathing, thinking, pumping blood – and does not include exercise, an active job, playing football with your kids in the park, or going for a walk. For this, you need to add further protein to your intake.

When it comes to people who work out, such as sports and weightlifting, it is recommended that you have a daily intake of at least 1.5 grams per kilogram of body weight, and sometimes as high as 2.0 grams (such as for weightlifting or rigorous exercise).
The proposed maximum limits end up at just over 2 grams per kilogram of body weight, so do not exceed 2 grams/kg of body weight, just to be safe.

What happens if I don’t get enough protein?

Speaking in fitness terms, you’ll see sub-par results from your exercise. In health terms, it can lead to any number of health-related ailments. One of the more serious ones is the disease kwashiorkor. It may sound funny, but it really isn’t.

What happens if I over-consume protein?

It may increase the risk for cancer, kidney stones and kidney disease.

What is a high-protein diet?

A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. Do note that this should not be confused with low-carb diets, which tend to not be calorie-controlled and often contain overly large quantities of fat.
While adequate protein is required for building skeletal muscle and other tissues, there is ongoing debate regarding the use and necessity of high-protein diets in weight training and bodybuilding. Various sources advise people to consume anywhere from 1.4-3.3g per kg. I will, however, rather err on the lower side, and advice you to not push beyond around 2g per kg.

What foods are rich in protein?

A few examples are:

Soy protein isolate 80g per 100g
Whey protein isolate 78g per 100g
Chicken breast 31g per 100g
Tuna fillet 30g per 100g
Steak 27 to 34g per 100g
Canned tuna 26g per 100g
Hamburger patty 26g per 100g
Peanuts 24g per 100g
Boiled soybeans 12g per 100g

Do I need supplements?

If you work out, I strongly recommend looking into supplements. It’s hard for a lot of people to have an intake of over 150 grams of protein a day, as it would mean eating well over a pound of canned tuna every day. A protein shake with 20-30 grams of protein can help ease the burden of having to cook an extra meal just for the protein.

What kind of protein should I choose?

It depends on what you are after. If you want a slow-acting protein, go with Casein protein. If you want a protein that is rapidly digested, you should choose Whey protein. A lot of people choose Whey protein in connection with exercise, and Casein before bedtime.

Article Source: http://www.articlesbase.com/nutrition-articles/protein-your-true-best-friend-3541938.html