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Whey protein powders - Olympian Body

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Whey protein powders

When we work out, we want to have the best possible results but because of that we need to carefully create a great diet and measure our protein intake as well. In regards to protein, we already know that whey protein is one of the best ones we can use as a supplement, although it does come in multiple forms, and each one of them seems to have different results.

What is whey protein?

It’s important to know that whey protein is created out of milk at first. Milk includes two important proteins, casein and whey. This type of protein can be separated from casein, and thus you will get a very beneficial and natural type of protein powder!

Whey protein is a complete protein since it includes all the most important 9 amino acids that are beneficial for our body. This type of protein is basically a mix of beta-lactoglobulin, alpha- lactoglobulin as well as immunoglobins and bovine serum albumin. Whey protein powder allows you to gain strength, decrease the amount of fat from your body and achieve a lean body mass without too much hassle, but alongside that you can also lower cholesterol, decrease the blood pressure and create an immune response towards asthma.

There are three different forms of whey protein, and these are isolate, concentrate and hydrolyzed. All of them have different properties and results, so we are going to take a short look at each one to see how they can help.

Whey protein concentrate

The whey protein concentrate is created by removing the lactose and fat from milk. The way it differs from other types of whey protein is that it still has a little lactose in it and it’s not pure, but it also includes a small amount of fat and carbs in it as well. You can find this type of whey protein in just about any type of meal replacement product.

Whey protein Isolate

Whey protein isolate is created by further processing and purifying the whey protein concentrate. During this process some of the protein structures can lose the biologic activity, however it’s crucial to know that the acid sequences aren’t changing, and as such the muscle building qualities of the whey protein concentrate are kept intact. What the process does is that it removes some of the other health related benefits that the concentrate provides, but on the other hand the muscle building ability is increased.

Hydrolyzed whey protein

The hydrolyzed whey protein takes the isolate one step further, as through this process the whey protein is broken down even more, down to smaller peptides. The benefit of hydrolyzed whey protein is that the absorption power is increased thanks to the smaller size, so this can immediately enter the blood stream and thus offer faster results. On the other hand though, the extra processing that is required in order to create hydrolyzed whey protein will most of the time destroy the health promoting substances, so hydrolyzed whey protein can be used mostly for extra muscle gain without receiving any other type of benefit from them.

In conclusion, whey protein powders are a great addition to your dietary habits and they can prove to be a very useful supplement in this regard. They are easy to digest and process by our body and their results can last for a very long time as long as we work out!

#Hydrolyzed whey protein #types of whey protein #whey protein #Whey protein concentrate #Whey protein Isolate

#blasting them #arms. #biceps baby!

#blasting #biceps #arms

#yogurt, #protein powder and #fruit #salad. Talking about protein packed snack.

#yogurt #protein #fruit #salad

Nutrition 101 - Olympian Body

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Nutrition 101

#gorceries baby. Maximize them #gains !

#gorceries #gains

Nutrition 101: Fats are not the devil - Olympian Body

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Nutrition 101: Fats are not the devil

Over and over again we’ve been told that fats encourage weight gain and worse, dramatically impact your health. But if you’ve been following our Nutrition 101 articles, you know that it’s not so black and white. Regardless, let me remind you: dietary fats are one of three types of macronutrients, and just as proteins and carbohydrates, they are essential for a healthy lifestyle.

At nine calories per gram, fat is a much better source of energy than either proteins or carbs. If your plan is to build mass, this caloric surplus is something you most definitely need. With our busy schedules, sometimes it’s impossible to get the amount of calories you need from either proteins or carbs. So, at the end of the day, if you know which dietary fats to consume, it can prove to be quite a livesaver.

Not only that, but fat also plays an essential role in the structure of cell membranes, up to 30% of the membrane consists of lipids. Through fatty acids, fat also has a key role in the membrane of the brain. The fatty acids also make up the myelin coating on neurons. Additionally, fat also provides cushioning for our vital organs, protecting them from damage and is a great insulator, helping the body regulate its temperature. It’s also been shown to have a direct impact on our mental well being; insufficient intake of fat seems to correlate with higher rates of depression.

If you remember our article from a while back, we’ve talked about micronutrients, and vitamins. Some of these vitamins (A, D, E, K) are fat-soluble, which means that they can only be absorbed in the presence of fat. When your vitamins, supplements or medicine includes instructions that the product should be consumed with a meal, it’s to ensure that there is fat to deconstruct the fat-soluble products into nutrients.

So, as you can see, dietary fat has a key role in our health. However, you’re probably wondering what, gave such a bad name to fats? Well, as with carbs, there’s good fats and bad fats. Some of these good fats include unsaturated fats, which can be monounsaturated or polyunsaturated.

Monounsaturated fats are olive oil, almonds, cashews and avocados, and they have been associated with lowering cholesterol, reductions in heart disease and healthy skin. Polyunsaturated fats are also linked to lowering bad cholesterol, while raising good cholesterol. Dietary sources for polyunsaturated fats include corn, sunflower and soybean oils.

The most beneficial polyunsaturated fats are the Omega-3 fatty acids, which contain DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid) which lower bad cholesterol and regulate blood pressure. Most oceanic fish oils are a great source of Omega-3, which you can find in the form of supplements, but it can also be found in canola, soybean, olive oil and walnuts.

We’ve mentioned before that saturated fats are amongst those fats that have some sort of adverse effects. However, ingested in careful amounts, they do have benefits, especially in relation to bodybuilding. Saturated fats aid with the absorption of calcium in the skeletal system. Training hard and constantly pushing yourself, puts a strain on your bones, so you’ll want a strong frame. Saturated fats also play an essential part in your immune system, by helping white blood cells to recognize and destroy viruses and harmful bacteria. They also promote the health of the liver by encouraging the liver cells to dump their fat cells. More importantly, however, saturated fats have been linked with the increase in free testosterone levels, which, as you well know, helps repair tissue, preserve muscle and is, all in all, of great importance to growth.

So we covered good fats, but what about the bad fats? Well, as we’ve already mentioned and as you should’ve known by now, the devil-fats are trans fats. Due to partial hydrogenation, mono or polyunsaturated fats get altered and become trans fats. This process causes the good effects of the original unsaturated foods to completely reverse, so they raise bad cholesterol, lower good cholesterol, increase the risk of stroke and heart disease and even promote the development of diabetes. Avoid these fats by all means.

Fats are a great addition to any meal, providing taste and giving you the impression of being full, which makes them ideal for breakfast and light meals. Now, here’s the catch: moderation, as with all food, is key. Each diet and its workout regimen have different needs and vary in terms of the amount of nutrients you need to ingest in order to keep your body healthy and achieve your goals.

#Avocado salad. Goes great with some lettuce. Packed with #proteins and healthy #fats!

#fats #proteins #avocado

Home made #omelette with salad. Healthy and packed with #proteins

#omelette #proteins

If this ain't #healthy #food... What is?

#healthy #food

Eating healthy #dinner out. No need to pigout.

#dinner

Just a healthy quick #snack. Yogurt with whey protein and seeds #fitsmymacros

#snack #fitsmymacros

Nutrition 101: Proteins For The Win - Olympian Body

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Nutrition 101: Proteins For The Win

In our last Nutrition 101 entries, we’ve already covered what are proteins and why we need them. Let’s have a refresher, however. Proteins are macronutrients with an important part in a training diet, as they play a key role in post-exercise recovery and repair. Protein needs are generally met by following a high-carbohydrate diet, because many foods, especially cereal-based foods, are a combination of carbohydrate and protein.

When proteins are digested, they are broken down into amino acids. The human body needs a number of amino acids to process foods and extract nutrients from it. Amino acids need to be eaten in large enough amounts for optimal health. Amino acids are found in animal sources such as meats, milk, fish, and eggs, as well as in plant sources such as soy, beans, legumes, nut butters, and some grains (eg. wheat germ). You do not need to eat animal products to get all the protein you need in your diet.

Because athletes and bodybuilders work out often, protein levels become depleted faster. By eating frequent high quality protein meals you can keep your body in an anabolic state and develop lean muscle mass. However, with most people working full-time, it isn’t often feasible to eat 6-8 meals a day to guarantee your protein intake. That’s why for many bodybuilders, protein supplements seem like the best option. On the other hand, as with all supplements you can never be too sure of the quality and efficacy of the product you’re using, so whenever possible, get most of your protein through natural means such as whole foods.

There is also such a thing as too much protein in the diet, however. Too much protein will end up stored as increased body fat and can increase the chance for dehydration and loss of calcium. Often, people who focus on eating extra protein may not get enough carbohydrates, which are probably the most important source of energy during exercise. Consuming a 2:1 ratio of carbs to protein each day will ensure you get maximum efficiency from the protein that you ingest by allowing the carbs to be digested and processed as fuel, while using a higher percentage of protein for repair and growth.

The correct ratio of total protein and caloric intake will determine whether or not anabolism within the cells occurs. Anabolism is the condition inside a muscle cell which will allow for growth. If your goal is to gain mass, make sure you are eating enough protein to complement the calories from carbs and fats. Try to get 40-45% of your daily calories from protein.

Busting them macros is easy!

High #protein, no #meat meal

#protein #meat

Micronutrients - Minerals and Trace Elements - Olympian Body

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Micronutrients - Minerals and Trace Elements

We’ve established that micro nutrients are those nutrients you need in small amounts and that they are represented by vitamins, minerals and trace elements. With our last Nutrition 101 article we covered the importance of micro nutrients and got intimate with vitamins. So, now, let’s focus on minerals and trace elements.

It’s important to keep in mind that during strenuous physical activity, a large amount of vitamins and minerals are depleted. Failure to maintain healthy vitamin and mineral levels can lead to a hindered performance in the gym. However small their amounts may be needed in our bodies, their absence can cause severe health issues.

Minerals are inorganic nutrients that occur naturally in nonliving things. Minerals have the role to strengthen your body, your frame. Nutritionists classify minerals as either macro minerals or trace elements. While macro minerals are essential for your body, and are both found and needed in larger amounts in your body, trace elements intake is much smaller.

When we talk about macro minerals we refer to Calcium, Phosphorus, Magnesium, Sulfur, Sodium, Potassium and Chloride. Calcium is the most abundant mineral in our bodies. It is essential for building and maintaining a strong bone structure, as well as playing an important role in muscles function by ensuring proper muscular contractions. Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products (such as orange juice, soy milk, and tofu) are the richest foods in Calcium.

Phosphorus is another mineral with important functions in the health of our bones and teeth, as well as repairing cells and tissues within the body. It is also needed to regulate water balance, levels of acidity and blood pressure. Phosphorus together with B vitamins work towards maintaining proper muscular contractions and the health of our kidneys. Dietary sources for Phosphorus include dairy products, beef, chicken, fermented foods, salmon, eggs, and whole wheat breads.

Magnesium is needed for protein, bone, and fatty acid formation, creating new cells, activating B vitamins, relaxing muscles, blood clotting and forming adenosine triphosphate (ATP). The production and use of insulin also requires magnesium. Whole grain products, leafy green vegetables, nuts and seeds, avocados, bananas, kiwifruit, and shrimp are the best sources of Magnesium

Sulfur is an important part of several amino acids and is needed in the formation of the hormones. It plays an important role in protein metabolism and it also helps keeps your energy levels stable. Sulfur helps maintain the health of hair, muscle tissue and skin and contributes to fat digestion and absorption. It is essential in helping the body resists bacteria as well as cleansing our blood. Sulfur is most often found in vegetables, meats, eggs, fish, garlic and dairy products.

Sodium and Potassium both have roles in regulating and keeping water in body tissues. They are also vital elements in the process of muscle contraction. The best sources of Sodium are table salt, fish and seafood, fermented products, and soy products. Vegetables, fruits, and legumes as well as seeds and nuts, meat and dairy products are all rich sources of Potassium.

Present in the body as chloride ion, Chloride is essential to life. It is responsible in part for maintenance of membrane potential in nerves, nutrient absorption and transport, maintenance of blood volume and pressure. Table salt, bottled water, seafood are among the best dietary sources of Chloride.

Iron, Zinc, Iodine, Selenium, Copper, Manganese, and Chromium are all trace elements or secondary minerals. Iron plays an important part in the production of hemoglobin, the component of the blood that carries oxygen throughout the body. People with iron deficiency tire easily, because their bodies are lacking oxygen. Iron is also part of myoglobin, which helps muscles store oxygen. Iron also helps support a good immune system and will work towards preventing anemia. The best sources of Iron are organ meats, meat, poultry, and fish.

Copper is an element needed in the absorption, storage and metabolism of iron, while nerves and joints require Copper for healthy functioning. Organ meats, seafood, nuts and seeds, whole grain products, and cocoa products are the richest foods in Copper.

Another element that promotes a good immune system is Zinc. Zinc is a component of over 300 enzymes needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cell reproduction, preserve vision, and protect against free radicals, among other functions. Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are amongst the richest foods in Zinc.

Iodine, or salt, plays a key role in maintaining a healthy thyroid gland and metabolic rate. Individuals who suffer from thyroid issues often struggle to maintain a favorable body composition since they are not burning as many calories on a daily basis. Dietary sources include seafood, iodized table salt, and whole grains.

Selenium is an important antioxidant and cancer-prevention mineral. Selenium is also essential for healthy immune functioning. Even in a non-deficient population of elderly people, selenium supplementation has been found to stimulate the activity of white blood cells. Selenium is also needed to activate thyroid hormones. It can be found in organ meats, shrimp, crabs, salmon, whole grains, and fermented foods.

Manganese has a key role in carbohydrate metabolism and fat synthesization, including cholesterol. It also supports the immune system, blood sugar balance, and is involved in the production of cellular energy, reproduction and bone growth. Dietary sources of Manganese include pecans, almonds, legumes, green and black tea, whole grains, and pineapple juice.

Chromium is essential in the production of a substance called glucose tolerance factor (GTF) which is important in the utilisation of insulin, a hormone which stabilises blood sugar. It is also involved in the synthesis of fatty acids and cholesterol. Good sources of Chromium are some cereals, beef, turkey, fish, beer, broccoli, and grape juice.

A good diet is influenced by your workouts, often the more strenuous your physical activities are, the greater the intake of vitamins and minerals you need. A good athlete needs to pay close attention to not only macronutrients, but especially micronutrients.

Micronutrients - Vitamins - Olympian Body

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Micronutrients - Vitamins

Nutrients mean macro and micro nutrients. While macro nutrients were the focus of our last Nutrition 101 piece, we are now going to delve into their other half: micro nutrients. They are those nutrients we need to consume in small amounts. They are essential for many of the chemical reactions that occur in our bodies; micro nutrients enable our body to produce enzymes, hormones and other substances needed for the proper growth and maintenance of our body.

There’s been a lot of talk on micro nutrients lately, and with good reason; most of today’s food comes with a lot of macro nutrients, but at the expense of micro nutrients. So, what’s the fuss all about? What exactly are micro nutrients?

Micro nutrients are vitamins, minerals and trace elements. In this article, we are going to be focusing on the vitamins most important for a bodybuilder. Vitamins are organic compounds that are vital to all organisms. They cannot be synthesized in sufficient quantities by our bodies, so we must obtain them from our diet. Vitamins can be either water soluble or fat soluble. Among water soluble vitamins, we especially take note of some of the B vitamins (B1, B2, B3, B6, B7, B12) and Vitamin C.

Vitamin B12 or Cobalamin is essential for the carbohydrate metabolism and the maintenance of nervous system tissue. The stimulation of muscles via nerve cells is a critical step in the contraction, coordination, and growth of muscles. Vitamin B12 can only be found in foods of animal origin; think meats, dairy products, and eggs.

Biotin, less commonly known as Vitamin B7, is crucial in the metabolism of amino acids and the transformation of nutrients into a source of energy. Raw egg whites produce a substance called Advin, which blocks the absorption of Biotin, and can cause difficulty in muscle growth over long periods of time. Egg yolk, liver, kidney, pancreas, milk, soya, and barley are all great sources of Biotin.

Vitamin B6, otherwise known as Pyridoxine is the only vitamin directly tied to protein intake; the more proteins you consume, the greater amount of B6 you need. Vitamin B6 is essential for protein metabolism, growth, and carbohydrate utilization. The best sources of B6 can be found in foods rich in unsaturated fats: avocados, nuts, poultry, fish, sea vegetables, and bananas, in particular.

Niacin, or what we refer to as Vitamin B3, is involved in no less than 60 metabolic processes directly tied to energy production. Nicotine acid (a form of Niacin) causes vasodilatation, which can help competitors look more vascular on stage. However, large doses of Nicotine acid can severely impair mobilization and the body’s ability to burn fats. Dietary sources of Vitamin B3 include: turkey meat, dairy products, poultry, fish, lean meats, nuts, and eggs.

Vitamin B2 (Riboflavin) plays an important role in glucose metabolism, oxidation of fatty acids, and the citric acid cycle (a process through which certain molecules are broken down into energy). There is also a strong relationship between lean body mass and dietary riboflavin, making B2 a vitamin of interest in protein metabolism. Liver, almonds, soy nuts, shellfish, dairy products, and eggs are all foods rich in Vitamin B2.

Thiamine, or Vitamin B1, is essential to protein metabolism and the growth and maintenance of our body. It has an important role in the formation of hemoglobin (protein that transports oxygen to the muscles in our body) which makes it all the more important to athletic performance, as well as the intensity and duration of a workout. The more strenuous and lengthy your physical activities are, the more thiamine you need. Great sources of B1 include green peas, soy beans, whole-grain and enriched cereals, breads, legumes, spinach, bananas, liver, beef, and pork.

Vitamin C is the crown jewel of all vitamins. As well as being an antioxidant, Vitamin C enhances recovery and growth in muscle cells. It’s involved in the creation of Collagen, which is a primary component of connective tissue. Lifting heavy weights strains your muscles; the poorer the state of your connective tissues, the higher the risk of injury. Vitamin C also helps with the absorption of Iron; less Iron means less oxygen bonded to hemoglobin, which greatly reduces your muscular performance. Vitamin C is also beneficial in the formation and release of steroid hormones, such as testosterone. Since Vitamin C is highly soluble in water, the more muscle mass you have, the faster your Vitamin C levels decrease. For a bodybuilder, your intake of this vitamin is greatly increased. The most concentration of Vitamin C can be found in citrus fruits and fruit juices as well as strawberries, brussels sprouts, broccoli, red bell peppers, and papaya.

Vitamins A, E, D and K are fat soluble vitamins. Vitamin A is essential for vision and also supports cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs. It is also involved in the production of Glycogen, which is the body’s preferred form of energy during high intensity activities. The highest concentrations of Vitamin A can be found in dairy products, liver, fish, fortified cereals, leafy green vegetables, eggs, and fruits.

Vitamin E is a very powerful antioxidant; it assists with recuperation and growth of muscle cells and protects cells from free radicals. In addition, Vitamin E also benefits our immune system and keeps our blood from clotting inside our blood vessels. Vegetable oils are the best source of Vitamin E, along with nuts and seeds, and some green vegetables, like spinach and broccoli.

Vitamin D is necessary in the absorption of Calcium and Phosphorus. If adequate stores of Calcium are not available in the muscle, full and hard muscular contractions will not be achieved. Quick and powerful muscular contractions are provided by Phosphorus, which is also required for the synthesis of ATP. Fatty fish such as salmon, tuna, and mackerel are among the best sources of Vitamin D. Beef liver, cheese, and egg yolks provide small amounts.

The last vitamin you should pay attention to in your diet is vitamin K, which is critical for blood coagulation. It also has an important role in metabolic pathways in bone and other tissue. Leafy green vegetables are rich in Vitamin K, while some fruits (such as avocado, kiwifruits, and grapes) are also high in vitamin K.

These vitamins are essential for a healthy athlete’s body. Always keep in mind that your workout regimen directly influences your necessary vitamin intake. Plan wisely and feed yourself accordingly.

#food #micro nutrients #vitamins

Nutrition 101: Macronutrients - The Breakdown - Olympian Body

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Nutrition 101: Macronutrients - The Breakdown

During our last installment of Nutrition 101 we told you a bit about nutrients, specifically micro and macro nutrients. We established that by macro nutrients we refer to the type of foods we need to ingest in large amounts. These nutrients are the building blocks for the growth and maintenance of our body, as well as our biggest source of energy. They are also what you are probably most familiar with when hearing about nutrition, as macro nutrients mean proteins, carbohydrates and fats. So what are these macro nutrients and why exactly do we need them?

Put fairly simply, proteins are essential for growth, tissue repair, the immune system, the creation of enzymes and hormones and preserving our lean muscle mass. Which is why protein is the most important macro nutrient for any gym-goer: without proteins, the muscle mass can’t be repaired or strengthened and your body will be more susceptible to injury. Furthermore, when consumed, our body breaks down the protein into amino acids which are essential for our well being.

Proteins are the most commonly found nutrient in most whole food sources. We can find them in meat, poultry, fish, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables. Proteins from an animal origin contain all the essential amino acids we need, while plant sources of protein do not.

However, as with all nutrients, too much is as dangerous as too little. It is vital to make sure you’re drinking enough water in order for your body to process any excess protein.

Carbohydrates are the most common bio molecules in our food supplies. They are the “fuel” or “energy” that keeps you going during workouts. On top of that, they are fundamental for the proper functioning of our nervous system, our kidneys, brain and muscles. Carbs are also important for our intestinal health and waste elimination. Carbohydrates can be simple or complex.

Simple carbs are sugars: candy, juice and other sweets we like to deny we ever eat. They are a great source of quick energy; they enter the bloodstream quickly to either be used up or stored as fat. Complex carbs are sources of extended energy; pasta, potatoes, brown rice, sweet potatoes or bread all contain complex carbohydrates. The energy derived from these types of carbs takes longer to enter the bloodstream, providing more sustained energy.

The preferred energy source in our metabolism is carbohydrate glucose, which our body can derive from sugars and starches as they are absorbed to be distributed amongst various tissues following a meal. The glycemic index is a scale based on how quickly the energy derived from your food enters the bloodstream. This index further breaks down carbs into more categories. Say for example, you find yourself dragging behind in the middle of a workout; you’ll need something that hits your bloodstream fast, like a sports drink. If, however, you plan to pace yourself for a long, leisure day of workout, you’ll be needing a form of sustained energy, such as brown rice.

Last, but not least, we have fats. Although it has been demonized over the years, fat does not actually get stored as fat on your body. Quite on the contrary, we need fat. We need it for natural growth and development, for the absorption of certain vitamins and for the maintenance of cell membranes, as well as cushioning for the organs. Fat is also the most concentrated form of energy and is what provides taste, consistency and stability to food.

Fats can be either saturated or unsaturated, among which we also count trans fat. Saturated fats (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease, high cholesterol and weight gain. It’s unsaturated fats that we need and should attempt to ingest in more amounts. We count olive oil, avocados, nuts, and canola oil amongst those foods that provide unsaturated fats.

As an athlete, you need all three of these macro nutrients in good measures. However, while proteins, carbs and fats are the foundation of nutrition, they are not the only things needed for our survival. In order to maintain a healthy body, we also need water and micro nutrients. Be aware of what you are eating; plan your goals and eat accordingly.

#bodybuilding #carbohidrates #fat #fats #food #proteins

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