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If you are here reading this article, it means that you have already heard of protein supplements. With the market today flooded with a variety of protein supplements by various brands, you might be confused about the reality behind these supplements.

Are there any health benefits of protein supplements?

Can protein powder be a replacement for regular meals?

In this post, we will answer some of these questions that cross your mind every time you see a protein supplement in the market.

Protein is a very essential macronutrient that your body needs to function properly. Protein not only helps in keeping your skin, hair, and nails healthy but also helps you attain lean muscle mass. If you literally drag yourself out of the bed every morning with a desire of sleeping more; if you get too tired every day after office; you’re sleepy most of the time and sometimes tired for no reason- it might be an indication that you are not getting the required protein.

While fatigue and tiredness can also be a result of some other issues, but, protein deficiency can also be one of the reasons. If you are the one that often skips breakfast or has irregular meal patterns, fixing your diet and lifestyle is the only option to keep yourself healthy.

How much protein should you consume?

The recommended dose of protein per day for an average individual is 0.8g per kg of body weight, i.e. for a person weighing 60kgs, 48g of protein is required daily. While some can acquire this protein via whole foods they eat on a daily basis, a majority of them can’t. Especially active gym-goers and bodybuilders who need more protein due to their high activity levels. This is where protein powder comes to the rescue. It helps you in meeting your daily protein requirements in an easy manner.

Protein supplements surely are a convenient way of fueling your body with protein, these cannot replace whole foods. There are a variety of protein powders available in the market ranging from plant-based protein to whey protein. Out of various proteins available, whey protein is very popular among fitness enthusiasts.

Whey protein is popular among bodybuilders and fitness enthusiasts as it is known for its muscle-building properties. Some researches also support the usage of whey protein for weight loss.

Protein supplements health benefits

Helps with weight management: Protein is a very satiating component. This is why by eating foods rich in protein and taking protein supplements you feel full for longer hours. This results in restricted calorie intake as you eat smaller portion sizes and experience reduced cravings. This helps in maintaining weight and also shedding the extra kilos.

Whey protein, in particular, has proved to be beneficial in weight loss by reducing body weight and total fat mass in overweight and obese individuals. It also can be helpful in reducing blood pressure, total cholesterol and the risk of heart diseases.

Helps in muscle growth: Protein is very crucial for muscle building. Many athletes and fitness enthusiasts gulp down a protein shake with a belief that it will help them in bulking up post intense strength training sessions. Some researches have shown that protein supplements do help in increasing muscle size and strength in individuals who are involved in resistance training and weight lifting. Though one might experience a difference with age; older adults need more protein than the younger ones.

Helps in muscle growth: Protein supplements get absorbed in your body faster than the protein-rich foods and help in repairing the damaged tissues after intense training sessions. This is the reason why many active gym-goers use protein supplements to experience faster muscle recovery and relief from soreness after intense workouts.

Many studies suggest that protein supplements help in minimizing muscle damage and helps in enhancing muscle performance and boosts muscle protein synthesis.

Out of various types of protein available- soy, pea, hemp, milk, egg, and whey, the most popular protein supplement among fitness freaks and bodybuilders is whey protein. Whey is derived from milk during the process of making cheese. The watery portion on top of the curd is whey which is processed to be converted into powdered form and sold in the market.

What is the reason behind the stark popularity of whey protein?

It’s a complete protein: Whey protein is rich in essential amino acids and BCAAs which makes it a complete protein.

Helps with weight loss: Whey protein has proven effects on weight loss and management. This is the reason why it is popular among fitness enthusiasts and people looking for weight loss and maintaining a healthy weight.

Helps in muscle building and attaining lean muscle mass: This popular protein supplement is immensely popular with the community of bodybuilders and athletes as it helps in building lean muscle mass and enhances muscle size along with boosting muscle recovery. Fitness freaks, bodybuilders and regular gym-goers use whey protein for muscle growth.

Some studies have shown that whey protein is also beneficial in lowering the total cholesterol levels and LDL cholesterol. Whey protein is also helpful in reducing blood pressure and the risk of cardiovascular diseases.

While whey protein lets you enjoy various benefits, it also has certain side effects. People who are lactose intolerant might face issues as this protein contains milk derivatives. It comes in 3 variants:

Concentrate: The one with around 60-80% protein and more lactose content.

Isolate: The one with 80-90% protein or even above and lesser lactose content.

Hydrolyzed: The pre-digested form of whey protein which is the most expensive one too.

For people with lactose intolerance, whey protein isolate is a better choice as it is low in lactose.

There is a popular myth regarding protein supplements that can damage kidneys and liver. The fact, however, is that only people with pre-existing kidney and liver issues need to be alert while consuming protein. Various researches have shown protein to cause no harm or significant adverse effect when consumed in excess quantities. Your protein requirement depends on your goal.

Protein supplements are an easy and fast way to fuel your muscles with protein and meet your daily ideal protein requirement or even the extended needs. What needs to be understood clearly is that these are just “supplements” and cannot replace whole foods.

To achieve the desired results and allow your body to function properly, it is very important that you eat right and workout along with consuming protein supplements. Never think of replacing a full meal with these supplements. Whole foods are rich in other nutrients as well which you might miss out when consuming only supplements.

This can create other nutritional deficiencies in your body which will hamper your growth.

The ideal way to build muscles and get a sculpted physique is to workout intensely along with the right diet and pure protein supplements. Be very careful while choosing your protein supplements as many brands add fillers in their product and the amount of protein is less. Read the label carefully and always verify your purchase so that the possibility of receiving a fake supplement is ruled out.

MuscleBlaze offers totally genuine and authentic whey protein supplements to boost your muscle building and fuel your body with the right nutrition. All our products are tested for authenticity and accuracy and deliver maximum nutrition for maximum performance.

Pre-workout supplements have become a part of people’s workout regime. Some people claim that they can improve fitness and provide the required energy for challenging workouts whereas few say that they can be dangerous and unnecessary. Read on to know about pre-workout supplements including whether you should be taking them or not.

What are Pre-Workout Supplements?

Pre-workout supplements are dietary formulas that are specially formulated to boost your athletic performance. Usually, they come in powder form that you can mix in water or your preferred drink and can have it before exercise. Pre-workout supplements contain ingredients like vitamins, caffeine, Amino acids, creatine and artificial sweeteners are the basic ingredients and quantities can vary as per the brand.

Ingredients in Pre-workout supplement that may improve athletic performance:

1) Creatine

This chemical compound plays a major role in muscular strength and energy production. It is included in pre-workout formulas and is particularly famous among bodybuilders, weightlifters and other power athletes. According to a study, supplementing with creatine can improve muscle mass, recovery time, exercise, performance and strength.

2) Nitric Oxide

One of the main pre-workout benefits is that pump in the muscle. It is possible because of the Nitric oxide. It is included in pre-workout supplements to boost oxygen, improve blood flow and transport nutrients to muscles, enhancing athletic performance.

3) Caffeine

Caffeine frequently used in the pre-workout supplements to boost focus and energy. It may improve memory, mental alertness, fat burning, and exercise performance.

Precautions To Take When Buying Pre-Workout Supplements:

Planning to add pre-workout supplements to your workout regimen? Pre-workout supplements are safe to use only if you take the following things into account. 

• Most of the pre-workout supplements contain artificial sweeteners sugar alcohols. without adding calories, their hand’s flavour but some sweeteners can cause intestinal distress and discomfort. Sugar alcohols can trigger uncomfortable symptoms like bloating gas and diarrhoea in some people. So try to avoid a pre-workout formula that contains these artificial sweeteners or try a small amount first to see how it reacts. 
• Caffeine is the main energy-boosting element that most pre-workout supplements contain. excessive intake of caffeine can cause negative side effects such as impaired sleep, increased blood pressure and anxiety. The pre-workout formula contains caffeine that you could get from 1-2 cups of coffee. If you are getting caffeine from other sources for the day then you might accidentally consume too much. 
• Go for the supplement brand that doesn’t compromise supplement quality and safety and don’t have any inaccurate or misleading product labels.

Pre-Workout Side Effects & Safety Measures

Pre-workout supplements are formulated to boost energy level and performance during exercise. But some people experience side effects after taking. Here are some of the common pre-workout side effects and some tips to avoid them.

1) Feeling Jittery

Caffeine is the main ingredient in pre-workout supplements and it has various potential side effects only if you consume too much. These include nausea, insomnia, increased heart rate,  headaches, drowsiness, anxiety, and jitteriness. 

What To Do

Some people can tolerate caffeine dose better and some can’t. the ideal way to reduce its side effects to start with a small dose of the pre-workout supplement and slowly increases and see how much you can tolerate. Or you can opt for a pre-workout supplement without caffeine.

2) Increase in Water Retention

Another famous ingredient in pre-workout supplements is creatine. The main side effects associated with it are miles but include weight gain, digestive issues, bloating and water retention.

What To Do

You can reduce these symptoms by ensuring proper dosing, you can ask your doctor or nutritionist for proper dosing.

3) Digestive Upset

Few ingredients in pre-workout formulas can cause digestive upset. These include magnesium, caffeine, creatine, and sodium bicarbonate. When mixing a pre-workout supplement using too little water can upset your digestion.

What To Do 

Mixing your pre-workout supplement with 240-350ml of water can minimise the side effects. As it is hard to figure out which ingredient is causing digestive issues, until you find the one you can tolerate, you may want to try different pre-workout formulas.

4) Headaches

Citrulline used in some pre-workout supplements is used to increase the blood flow to the muscles during exercise which results in enhanced muscle building. However, the increase in blood flow can affect the brain and muscles, leading to headaches and migraines in some people.

What To Do 

The best way to reduce headaches from citrulline is by decreasing the dosage.

Can Everyone Take Pre-workout Supplements?

Pre-workout supplements are not for everyone. Everyone’s body reacts differently. People with any medical history or if taking any medication should avoid pre-workout supplements. If you are a healthy individual and you find that pre-workout supplement works for you then make sure you keep a check of their ingredients and your total intake.

Are you new to fitness and wish to build muscles like Jeff Seid or Steve Cook? Then this article is a must-read for you. Bodybuilding for beginners can often be difficult because there are so many variables that one does not know. Along with proper exercise, one must know what should be consumed and what not. 

Here are a Few Food Items That are a Strict no-no for Bodybuilders:

Flax Seeds

You must be wondering why is flaxseed which is rich in fiber bad for muscle building? Well! The answer lies in the question itself. Flax seeds are a rich source of fibre, which is good for the body when consumed in limited quantities.  Too much fibre is known to make your stomach gassy and bloated, which could easily hamper your training routine.

Read More About: Women and Weight Training: Going Beyond Just Looking Toned

Sugar

Sugar in the form of fruits is great for bodybuilding, but refined sugar is harmful. Food items like ice-cream, tea made with sugar, cakes, candies, etc. contain very less to zero nutrients and high amounts of unhealthy calories. These food items are likely to make you fat rather than help you build muscles. You definitely don’t want to look obese right? Then it is time to say a big no to refined sugar ( even if it is brown sugar). You can use stevia, jaggery or honey once in a while if you really crave for sweets. However, it will be better if you avoid any form of sucrose (except fruits).

Unhealthy Carbohydrates

Carbs are very good for bodybuilding only if they provide your body with clean calories. Some of the best bodybuilding foods that contain healthy carbs can be obtained from nuts, brown bread, multigrain bread, etc. Healthy carbohydrates provide your body with huge amounts of energy, which is required for enhancing your performance in the gym. However, always try to avoid refined carbohydrates like white bread, cakes, etc. These food items are low in fibres and are the best-known culprit that cause obesity. 

Alcohol

If you are into bodybuilding, then you should lower the consumption of alcohol or it is better to bid goodbye to any hard drink. As per reports, there can be a reduction of testosterone production levels in men who consume alcohol more often.  Alcohol is toxic for the testicles, which is known to reduce anabolic signalling, hinder the muscle protein synthesis and muscular recovery process.

Fried Food Items

If you are into bodybuilding, then you should lower the consumption of alcohol or it is better to bid goodbye to any hard drink. As per reports, there can be a reduction of testosterone production levels in men who consume alcohol more often.  Alcohol is toxic for the testicles, which is known to reduce anabolic signalling, hinder the muscle protein synthesis and muscular recovery process.

Fast Food

Fast food items are rich in unhealthy carbs that are a strict no for bodybuilders. These are some of the most dangerous foods for bodybuilders. Most of the fast-food items are actually considered rancid, that can cause stomach problems and digestion issues as well.

Spicy Food

Spicy food items can lead to indigestion, vomiting and weight loss. The main idea behind bodybuilding is gaining muscle mass and spicy foods won’t allow your body to gain mass. Therefore, it is always good to avoid any kinds of spicy foods.

Pre-made Salads

Most of the pre-made salads might look healthy but these can quickly turn into a  fat bomb when they are served with dressings and add-ons. These food items contain nearly double the calories that usual homemade salads due to the presence of unwanted taste enhancers. 

Dehydrated Fruits

Dehydrated fruits contain huge amounts of sugar ( to enhance its taste) and sulphur ( to increase its shelf life), both of these ingredients are harmful to your health.  These food items do not contain water unlike fresh fruits, which might lead to overeating and gulping of over calories. If you do not burn out these excess calories you are likely to become obese or fat and that is not how muscle building is done. So, try to avoid packed dehydrated fruits as much as you can.

Diet Soda

Never consume aerated drinks or diet soda, even if the label mentions fat-free and low calories. These drinks are loaded with artificial sweeteners that are added to enhance the taste of these so-called diet food items. These artificial sweeteners can hamper the amounts of insulin in the body, which can be really harmful to your health. Drinking soda can also lessen the effects of nutrients that you are consuming for muscle building.

Here are a few food items that you can include in your daily diet for bodybuilding:

• Protein: Increase your protein intake as much as you can (take the help of your nutritionist). Protein helps in increasing your muscle mass, proving strength to your muscles and the amnio acid contents help in rapid muscle recovery. Eggs, Milk, protein supplements, legumes, etc. are some of the best food for bodybuilders that are highly nutritious and rich in protein content.
• Fresh fruits and vegetables: Give your body proper nutrition if you are really looking for muscle building. Fruits and vegetables are the best sources of both micro and macronutrients. Include more and more green vegetables and fresh fruits to your diet.

Proper exercises that are suggested by experienced trainers and proper nutrition is the key to success. If you want to build muscles make sure you do not consume the above-mentioned food items. If you are undergoing some medical treatment, then we would suggest you seek the help of a medical practitioner before following any diet. For example, we all know protein is good for muscle building but a person having higher amounts of uric acid in the body should never consume more protein, that might have adverse effects. In such cases, nutritionists or doctors can suggest some other alternatives. 

Try to follow the simple tips and see how your muscles grow. Also, if you are curious about any health supplements or want to know more about fitness, do not forget to leave your queries in the comment section below. We will definitely try to help you. Stay healthy and fit.