Do you really need protein supplements?

Protein powder is gaining popularity as a nutritional supplement. But should you take it or not? Know these facts before you decide

Kumar follows no-supplement bodybuilding diet.

What are protein supplements? 

• Protein supplements contain different types of protein in varying amounts. They may include milk, whey, casein, egg, soy and rice. Bodybuilders, athletes, gym enthusiasts and dieters take them to meet daily protein intake requirements. Whey protein is one of the most commonly used protein supplement because it is a complete and balanced protein source. 

Benefits of whey protein

• Whey contains all the nine amino acids necessary for human dietary needs.
• They are usually “grab and go”, a convenient source of high-quality protein.
• High-quality whey contains 20 to 30 gram of protein per serving.
• Proper protein timing is essential to maximising muscle gains. Supplements provide you with the ability to have a fast digesting protein meal whenever you need it. 

Are they safe?

• Although most protein supplements are not harmful, I insist that any protein supplement should be taken under medical supervision to avoid future complications.

What if they are consumed in excess?

• Additional protein is deaminated (the nitrogen is removed) and stored as fat.
• Our kidneys are forced to work harder to expel urea. This could lead to kidney problems.

How much protein do you need daily?

• According to United States Department of Agriculture (USDA)’s RDA for protein, you should take in 0.8 grams of protein per kg of your bodyweight in a day.
• If you are doing strength training, you can take up to 1.5 grams of protein per kg of your bodyweight in a day.

Do you really need protein supplements?

• If you can’t get adequate amounts of protein from your regular diet, you can take supplements to fulfill your daily protein requirements.
• As long as you fulfill your daily protein requirement from your regular diet, you don’t need any protein supplement to build muscles.

AN INSPIRATIONAL STORY

Kumar Handa, an Amdavadi fitness enthusiast, has transformed his body in just 10 months without depending on protein supplements. He follows the ‘No-Supplements’ body-building diet. Kumar consumes protein-rich food and gets enough protein from different sources every few hours. 

HIS FOOD PLAN

• Breakfast: Paratha and Milk
• Snack: Beet and Cucumber salad and Cheese
• Lunch: Green Vegetables Sabji, 3 Roti, Curd, Dal, Rice
• Tea
• Snack: Rajma / chana / mixed sprouts
• Pre workout: Banana shake
• Post workout (dinner): Egg whites with low fat paneer

HIS WORKOUT

• 15-min cardio, 60-min weight training, 5-day/week

HIS LIFESTYLE

• Active throughout the day
• Sleep 7-8 hours
• No naps in the afternoon
• Eats non-vegetarian food once in a week or fortnight when he eats out.

Original Source: http://www.ahmedabadmirror.com/article/3/2013080320130803021251137db364e22/Do-you-really-need-protein-supplements.html

Supplements Are Important in Body Building

by Jeremy Page

Body Building is the process of developing muscle through the combination of weight training, increased caloric intake, and rest. Body building champions are not cut from the same cloth as the majority of people. Body building nutritional supplements are easily available in every health food store and most gyms. Body building is the process of developing your muscle fibers by doing resistance training mostly with free weights and machines, increasing your daily caloric intake and having adequate rest for growth.

Supplements

Supplements not only help to offset nutritional deficiencies, but are also an indispensable aid to all bodybuilders and athletes who wish to achieve their optimum performance in terms of strength, stamina and muscle growth in their chosen field. Supplements can be added into your bodybuilding program to assist you. A site listing a number of recipes for bodybuilding shakes etc that include the use of protein supplements as well as cheaper options. Enhance workout routines with nutritional muscle growth and body building supplements. Nowadays, if you don't take body building supplements, you almost might as well not be working out at all in some circles. Standards have change, and now men need body building supplements to get to the massive sizes they desire, or to obtain the gargantuan muscle strength and speed demanded by professional sports. Many fitness enthusiasts, including athletes, bodybuilders and weight lifters are turning to muscle-enhancing supplements to power up their athletic performance, build a stronger physique and give them the winning edge. That is why nutritional supplements are a big part of weight training and body building activities.

Gym

Worn in and out of gyms everywhere, Gorilla Wear is the ultimate choice for gym wear and casual fitness clothing. It takes the discipline of consistent hard work and time in the gym. Ifyoure just getting started, its quite easy to become totally confused byall of the terms and gym jargon. These days, more and more people are turning awayfrom memberships to gyms and instead choosing to invest money in a home gym. You can put a homegym in a spare corner of your home, or even in thebasement if you wish. Don't expect to hit the gym a few times and see some significant results. Whether you are a professional bodybuilder or you just enjoy hitting the weights hard at the gym, setting a goal for your bodybuilding exercise plan will help you achieve maximum results.

Body building is actually a sport whereby competitive body builders display their muscular bodies in front of a panel of judges who assign points to determine the rankings and prize awards. Body building not only helps you physically but mentally as well because it builds self-confidence, makes you more disciplined and helps you achieve your goals in life. Body building supplement is a supplement that is designed to help people who use it to achieve several things that include but are not limited to weight gain, muscle building, and strength training. Body building is no different than gymnastics, tennis, etc.

Original Source: http://goarticles.com/article/Supplements-Are-Important-in-Body-Building/619743/

Read This If You Would Like Get Bigger Muscles

By Anthony Leonce

Are you currently tired all of the time? Can you find it hard to complete a similar tasks and exercises that your fiends do not have problems with? Will you crave a tighter, stronger body? To eradicate this challenge through your life you're likely to want to add in certain weight training exercise and workout to your life, follow along and look at to understand how.

Vegetables are as important to building muscle as any other nutrient. Some muscle-building diets ignore vegetables while centering on complex carbs and proteins. Vegetables are full of vitamins and minerals not located in other foods. They are also good places to acquire fiber. Fiber allows your body to make use of protein effectively.

Eating lean meats will help you in muscle development. Try consuming approximately one gram of meat that is loaded with protein for every pound you weigh. That way, it is possible to stockpile protein, and for those who have more protein, you will be better in a position to develop the kind of muscles you wish.

Make certain you eat a lot of protein if your goal is always to build muscle. Include a variety of lean proteins and healthy fats in your daily diet for the very best results. Should you not eat an adequate amount of it, your whole body cannot create new muscle mass. You'll would like to choose low-fat protein alternatives for a couple of your primary meals along with your snacks daily.

Mix your routine up every so often. If you do exactly the same exercise program day in and trip, you will discover a higher chance that you receive bored, and in all probability stop your workouts altogether. Arrange your workout to focus on different exercises to operate different specific muscles any time you check out the gym. If you make positive changes to routines every so often, you will remain interested and motivated longer.

Muscle building cannot happen if you're failing to get a good amount of protein. You can find the mega doses of protein needed for muscle mass building by drinking protein shakes or taking protein supplements. They are wonderful to get right after a workout, and also right before you go to get to sleep. Take one daily if you desire weight loss and muscle strengthening. To achieve muscle tissue, try consuming three every day.

You should watch your diet, especially on those times that you wish to figure out. Consume more calories about one hour before you are likely to exercise. Don't overeat on workout days, but eat greater than days which you aren't intending on weight lifting.

Just about the most important actions to take to aid in muscle development is always to stretch after working out. Should you be under the age of 40, every stretch needs to be held for no less than 30 seconds. A person who has ended 40 years old should hold each stretch for no less than sixty seconds. This can help to stop injuries after you have exercised to construct muscle.

Now you should understand plenty about developing muscles. With a certain amount of luck, you now know all the correct techniques to use as a way to strengthen and make your muscle mass inside the proper manner. Keep on track, concentrate on your goals, and you will definitely soon set out to see impressive results.

Original Source: http://ironmuscle10.blogspot.co.uk/2013/07/read-this-if-you-would-like-get-bigger.html

Body Building Supplements You Should Cycle

by Lionel Weathers

If you've been using or reading about body building supplements for any period of time, you've probably heard of the idea of cycling them. This is a commonly used practice where you use a supplement for a period of time, but then go off of it for a period of time. A lot of people question whether this is really necessary. To answer this question, let's talk about why you should do this with certain supplements and which supplements you should do it with.

What is Cycling All About?

If using body building supplements can help you get a better physique, why should you go off them even for a short period of time? The problem is that if you have used certain supplements for a long period of time you may have noticed that they tend to have less effect as more time goes by.

That's why people cycle - to reduce the effect of your body building tolerance or reliance on the supplement. In other words, you'll get more benefit from the supplement for a longer period and you won't become fully dependent on the supplement to maintain your physique. Sounds great right!

Non-Cycling Supplements

Before we talk about ideas on cycling, let's talk a little bit about the supplements that you don't need to worry about cycling. These would include fish oils and EFAs, multivitamins, antioxidants, and protein. Glutamine is another supplement that falls into this category. Don't worry about cycling these, just take them consistently for their benefits.

Supplements to Cycle

You should consider cycling anything that really does make a difference in your physique. This would include (but are not limited to) creatine supplements, NO2, and fat burners.

Creatine Cycling

Here are a couple of standard strategies suggested for cycling creatine. One is the standard loading phase followed by a maintenance phase, then go off completely after 6-8 weeks, then start the cycle again. Another idea is to load for 3 days, don't take any for 3 days, repeat. And a third technique is to take 10g per day for 6 weeks, then take 2 weeks off. Do some experimenting and see what works for you.

NO2 Cycling

As I've been searching around for a technique to cycle NO2 I haven't found any really concrete advice on it. It seems that some people (and apparently books) recommend that you don't have to cycle it at all. But you'll also find that a lot of people have found the effect wearing off over prolonged use.

I have seen a few suggestions to use NO2 for no more than a month, and I think that this makes good sense. Use it for a month, and then go off for 2-4 weeks. This will keep your body developing a tolerance for the NO2 supplement.

Fat Burner Cycling

Don't take fat burners or other thermogenic products for a long period of time. It would be a good idea to follow a similar routine of one month on and then a few weeks off on this one as well. This much caffeine for a long period of time can't be good!

In Conclusion

To get the most out of some body building supplements for a prolonged period of time you should cycle them in some way. There are a lot of different ways that you can do this and so the best thing to do is to try different cycling techniques to see what your body reacts to the most. Do this effectively and you'll continue to reap the benefits of your favorite supplements!

Original Source: http://goarticles.com/article/Body-Building-Supplements-You-Should-Cycle/1504374/

Muscle Building Advice That's Easy To Do

By Anthony Leonce

Although every single person dreams of looking incredible, the truth is that the majority of people do not want to put in the time and hard work that is required. You, though, have searched out more information, which means you are ready to build muscle the right way! Continue on for some simple muscle building tips that will quickly help you.

Focus on squats, dead-lifts and bench presses. Incorporating these three exercises to your routine are paramount to achieve a successful bodybuilding plan, and for many reasons. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Try to fit some form of these exercises into your workout.

Research whether you are using the best exercises for increasing muscle mass. Different exercises achieve different results; some are better for toning while others are better for bulk. Choose a number of different exercises so you can build all the muscles that you want to build--your leg muscles, arm muscles and chest muscles, for example. Learn techniques for building each group of muscles.

If you are trying to build muscle, you are going to have to start eating more over all. You will want to focus on eating enough for you to gain roughly a pound each week. Research healthy ways for you to add muscle mass, and if increased caloric intake does not improve your mass, then consider muscle building supplements.

Recognize that the requirements of serious muscle building and intense cardiovascular exercise (such as marathon training) are not compatible. Cardio is important in achieving good fitness, but a lot of it could impede your attempts to bulk up through muscle building. If adding muscle is your primary goal, focus on strength training and reduce the amount of cardio your perform.

Eating enough protein is a great way to build muscle. Protein shakes and powdered supplements are some of the most popular ways of boosting your protein intake. For best results, use them immediately after your workout and immediately before your bedtime. Take one each day if you desire weight loss and muscle strengthening. If you are trying to achieve increased muscle mass, you should drink up to three every day.

If your goal is to build muscle, you must increase your protein consumption. One of the essential building blocks of new muscle mass is protein, so consuming too little might actually degrade your existing tissue. This is the opposite of what you are trying to achieve. It's likely that you'll have to consume around one gram of it for every single pound that you weigh every day.

Make sure you're getting enough calories. Plenty of health sites offer free calorie calculators to help you decide how many calories you need to be consuming. Use a calculator, and then adjust your diet accordingly.

With this new knowledge, you are armed and ready to add muscle building into your everyday life. Muscle-building can give you confidence and a great looking body. The key is to stay committed. Keep your eye on the prize and you'll see results sooner than you may think. Some people see greater muscle mass in as little as four weeks. You can do it.

Original Source: http://exercise24.blogspot.co.uk/2013/08/muscle-building-advice-thats-easy-to-do.html

Tips On Preparing A Body Building Workout Routine Schedule

by Darren Lintern

The advantages that a body building workout routine offers to someone are abundant and extremely positive as muscle building features determination and discipline as a foundation. Thus, it is essential that there's a bodybuilding exercise schedule workout that one can follow.

In selecting or preparing a body building workout routine, you ought to take note of the following:

Food Preparation - The food intake needs to comprise of carbohydrates, protein, and essential acids that the body utilizes. This food will provide fuel to the body to maintain healthiness and to function well.

The requirement to gain muscle mass is critical in order to achieve your objective set in the muscle building workout. If you desire a good looking and lean muscled physique, then eating meats, dairy products, and greens is essential. Combine with various vitamin supplements to allow your stamina to keep up with the workout schedule that you've mapped out for yourself.

Weight Training Routine - There are no definite rules on preparing a workout program. The physical body build will affect the style of workout that suits an individual. It may be circuit weight training or split routine, dependent on what your personal time can adapt to.

The split routine can allow someone to exercise for instance on lower or upper body regions on alternative days. The circuit weight training offers progressive phases on the body areas that need working on, for example, starting at the upper torso extending to the lower regions of the body as the workout plan moves forward.

One more factor that can affect the body building workout routine is the equipment that will be utilized on the workout. Bodybuilders can select between machine weights or free standing or a combination of both. Finally, a recovery cycle shouldn't be taken for granted. Sooner or later, over-training can do more harm than good.

Original Source: http://goarticles.com/article/Tips-On-Preparing-A-Body-Building-Workout-Routine-Schedule/729271/

The benefits of whey protein in your training

Whey protein is a health supplement that has lots of benefits for both professional athletes and those who like to exercise on a more casual basis. Whey protein is derived from cow’s milk and is usually sold in powdered form – either as whey protein isolate or whey protein concentrate. Whey protein isolate is lower in fat than the concentrate version so is probably the better choice for athletes or body builders.

Whey protein has a number of benefits but it is most often used in order to promote muscle gain. Research has suggested that milk based proteins may be superior to the protein found in meat and fish, as it helps improve the rate at which protein is deposited in muscle and also promotes amino acid uptake.[i] When combined with resistance training whey protein can help you build muscle mass more quickly and with better results than would the case if you were only getting protein from meat, fish and eggs. However, that doesn’t mean you shouldn’t include these things in your diet. Remember, whey protein is a supplement not a replacement.

If you are a strict vegetarian or vegan, however, then you may not be getting all the protein you need in your diet, in which case whey protein is an excellent replacement. It contains all the essential amino acids your body needs in order to build and repair tissues. It is also low in carbohydrates, which is a plus if you already eat a lot of vegetables, rice and pasta which are high in carbs.

Although athletes and body builders usually take whey protein when they want to put on muscle mass, some research suggests that adding whey protein to the diet could help you lose excess weight as it can act as an appetite suppressant. It also lowers insulin levels by slowing the rate at which glucose is absorbed by the blood stream, which in turn facilitates the body’s ability to burn fat. This is good news for anyone on a diet who needs a little bit of help to kick start their weight loss.

The easiest way to add whey protein to your diet is to buy the shake powder which you can add to water to make a drink. Make sure you read the instructions carefully and don’t consume more than is recommended as too much whey protein can damage your liver and kidneys. 

Original Source: http://www.cambridge-news.co.uk/Health/Commercial-features/The-benefits-of-whey-protein-in-your-training.htm

Gaining Lean Muscle Mass - 6 Diet Tips

by Anthony Lee

When building muscle mass, the workout is only half of the battle. The other half is your diet. Without a good diet, is impossible to gain any measure of lean muscle mass. That is because the workout serves as stimuli making your body build muscle tissue. However without protein stores and the proper diet, your body will not have any building blocks to make this possible.

Therefore, it is important that you make sure your body is stocked with the right muscle building diet to help in your goal of a leaner, more muscular look. Here are a few muscle gaining diet tips to help you build a diet that is sure to fuel that metamorphosis in your body.

1. Lean meat. Lean meat is rich in protein and is a good basic building block for more muscle. Meat such as steak and other protein-rich foods has been a staple of many bodybuilding experts for over the past few decades. However, make sure you avoid the fat as it could compromise your bodybuilding goals.

2. Fiber rich foods. Fiber has long been known to help those wanting to lose weight. First of all, it prevents the body from absorbing too much fat. And, it also helps lower cholesterol and is a source of slow-burning carbohydrates, which is ideal for those wanting to lose weight.

Examples of fiber rich grains are oatmeal, wheat, vegetables and fruits. You could also buy them as supplements at any health store.

3. Water. Most professional bodybuilders go on diuretics just lose body liquids so that there muscle cuts can be more pronounced. However it is important for anyone going for in the look to drink enough water since workouts deplete natural body fluids.

4. Soybeans. Soybeans are a great source of protein and are low in fat and contain virtually no cholesterol. Many have been heralding soybean as one of the saviors of muscle building and weight loss.

It can be eaten as tofu, bean curd desserts and others. It is also cheap and easy to procure.

5. Whey protein. Whey protein is ready available at any health shop. It can be taken in as a supplement and mixed with soups, vegetables, and shakes. Whey protein is easy to absorb and is one of the best sources of protein available.

6. Egg whites. The protein of eggs resides in its egg whites. So, if you want to bulk up and get your protein from eggs, eat the whites and avoid the yellow part of the egg. You may also want to purchase processed egg whites from help stores. They are also good sources of protein.

Original Source: http://goarticles.com/article/Gaining-Lean-Muscle-Mass-6-Diet-Tips/261040/

Tips On Choosing The Ideal Body Building Nutrition Sports Supplement Product

by Darren Lintern

There is a variety of body building nutrition sports supplement products on offer in the marketplace that boosts advantageous effects on the consumer. The more common type of supplement that bodybuilders prefer to purchase are protein, creatine, and glutamine. Creatine is an organic element that's located in the muscle cells, and Glutamine is a crystallized element of protein.

Protein, the more reliable aspect of body building nutritional supplement products is the ideal option amongst these three. Protein is acknowledged as a unit of the muscles. Although it's readily accessible in foods that we consume, there are various protein supplements in the marketplace that the consumers can select from. It's sold in the form of powder and tablets that may be ingested orally.

However, the shake or powder juice does feature sugar that positions a negative effect on the well-being of the user, therefore special caution ought to be practiced. As the body building nutritional supplement merchandise will directly bear upon the health, a medical practitioner's advice is a necessity. The quantity of supplements that a particular individual decides to take will depend upon the objective and fitness status.

Other aspects that you ought to consider prior to acquiring body building nutrition sports supplement products are these:

1. Cost - low-priced doesn't always mean it's not efficient. Advertisement and branding can elevate the price of a specific body supplement.

2. Respectable manufacturers - attempt to research for feedback on the specific product first. It's significant that the manufacturer of the supplement is trustworthy and reliable. Your health will depend on it.

3. Safety - by doing the necessary research can save you from any future damage to the body in particular the internal organs. Be mindful that several products have now been banned from the marketplace, as despite their great outcome to the desired goal, any side effects can be life altering.

Observe the above pointers prior to acquiring any body building nutrition sports supplement and you will be all right!

Original Source: http://goarticles.com/article/Tips-On-Choosing-The-Ideal-Body-Building-Nutrition-Sports-Supplement-Product/715860/

How to Get Lean Muscle - 3 Signs of a Crappy Muscle Program

by Cheng Kee

There are heaps of "professional" personal trainers or bodybuilders who claim they hold the holy grail of muscle building knowledge, when all they did was take short cuts to get to where they are. A lot of bodybuilders copy each other and copy the same rubbish that they promote. All they're doing is further casting a darker shadow over the muscle industry that's already dominated by the shady supplement pushers. The only thing that's proven to work is a good muscle exercise program, but even they are hard to find too. If you see a muscle program with one of these components, it's crap and you should avoid it.

1. Have exercises that don't have an order

All the good muscle exercise programs will have an order to their exercises, whether you see it or not. They will workout the entire body and will usually incorporate the same muscle group, but exercising it in different ways. For example, a good muscle program will recommend that you do a hamstring curl at 15 reps x 3 sets at a 311 tempo. Then it will tell you to do a hamstring extension at 15 reps x 3 sets at a 311 tempo, taking a rest after all that. A substandard muscle routine will not see the importance of superimposing a related exercise on the same muscle group, giving you a set of exercises that will only stuff up the way your muscle grows, leading to slower gains.

2. They will talk about rest

This is something that's only been realized in the last decade or so by fitness experts, but rest and recovery is one of the most important aspects of building muscle. It's useless if you get a muscle program that gives you a set of exercises to do if it doesn't tell you how long you should rest in between each exercise. Because yes, it is important. Think about it. If you didn't have a set time to rest, a workout could vary significantly. You could end up adding on an extra 20 minutes to half an hour to a workout, simply because you were daudling between exercises. Also, if you take too long a rest, you lose workout intensity, meaning your muscles don't work out as hard as they should, meaning slower gains. Rest is important to a work out if you want to build consistent muscle.

3. Demonstrations

Have you ever tried folding paper origami by instruction books? It's bloody hard! A lot of guys can visualize the finished product, but it's often hard to see the path to get there. It's the same for working out. There are a lot of effective exercises out there that will expose weakness in your body and strengthen them, but it's pointless if we don't know to do them. Professionals seem like their speaking a different language sometimes when using the technical body part name when talking about an exercise. The good professionals will cut all that fancy crap and show you how to do the exercise properly. They can't rely on us to follow actors in tough movies. That's what's caused the proliferation of injuries in the first place: inproper understanding of lifting motion.

It's all common sense really, what you should find in a muscle program. It's just that us guys sometimes get deluded by pictures of other guys who've been there and done that and got the results. Or so they say. We have to really keep our eyes open for the gold amongst the scams. They have to contain information about rest, ordered exercises and demonstrations of the exercise. That is, unless if we like working out and getting no where.

Original Source: http://goarticles.com/article/How-to-Get-Lean-Muscle-3-Signs-of-a-Crappy-Muscle-Program/1335068/