Category: Nutrition

Branch Chain Amino Acids or BCAAs are essential amino acids that include isoleucine, leucine, and valine. The human body is not able to synthesize essential amino acids on its own so it becomes necessary to source these nutrients from external dietary sources. Muscles use about 20 amino acids for growth. If your goal is to grow muscles, you need to ensure the right amount of protein intake. BCAAs can help source essential amino acids that are building blocks of muscles. People generally do not need extra BCAA supplements if they are on a healthy diet. However, when you do intensive workouts to increase muscle size and improve physical performance, you will need the best BCAA supplements.

Dieting takes its toll on the muscle quality. It leads to muscle breakdown and there is a loss of muscle mass. The body gets leaner when you are working hard. The body turns to muscles for energy when there is less fat. There is increased protein breakdown because the muscles need amino acids for energy. It leads to a decrease in protein synthesis. There is no loss or gain of muscles when the breakdown rate is equal to synthesis rate. The muscle gain is only when the synthesis rate is more than the breakdown rate. You will benefit from the intake of a BCAA supplement if you are into intensive physical training and workouts. The essential amino acids present in the supplement will stimulate protein synthesis rate.

BCAAs help reduces breakdown of muscle with increased protein synthesis. It works well when you are trying to increase your workout intensity. You will be able to work longer and harder on your training after you start taking BCAA supplements. It is important to know that while whey is rich in these amino acids, you will not get sufficient amount of these aminos even if you increase your consumption of whey protein. It is difficult for the body to digest and absorb BCAAs sourced from the whey protein. It takes several hours for all amino acids present in the whey protein to get absorbed into the bloodstream. There is no such problem when you consume BCAA supplement. Amino acids present in this supplement are absorbed quickly into the bloodstream. You will see faster and efficient effects of protein synthesis.

BCAAs are metabolized mainly through the muscles, making them a quick source of energy. These aminos prove highly effective during prolonged workout and training. You can use the best BCAA supplements for instant energy. You will feel less fatigued during the workouts when you consume this important energy source.

Both bodybuilders and athletes want to improve physical performance. Bodybuilders want to lift more weight and do more repetitions. They are looking for explosive muscle growth. It is possible only when the muscles receive all required nutrients and energy. Individuals doing high-intensity training have very high energy demands. It is not possible to fulfill this high level of energy demand with simple foods. BCAA supplements can be a great source of energy to improve muscle size, strength, and quality. These nutrients help improve physical performance. You will be able to train longer and harder without feeling exhausted. Whether you are into weightlifting, endurance training or intensity training, BCAAs will help you achieve high-performance goals.

BCAA supplements are generally consumed before, during or after the training. A dose of 3 grams is sufficient if your weight is 150 lbs or less. Keep the dose to 5 grams if your body weight is above 150 lbs. You can take BCAA supplements throughout the day for increased protein synthesis and reduced muscle breakdown. These amino acids help you speed up recovery, improve performance, build muscle and burn unnecessary fat. These advantages give you an edge when you participate in competitions where physical fitness plays an important role in winning the competition.

The effects of BCAA supplements depend on several factors. The time you take the supplements, the amount of supplement per serving you consume and the quality of supplement determine the final effects. You will see an improvement in lean muscle due to a decrease in unnecessary body fat. It helps increase your strength. There is increased anabolism and decreased catabolism. It results in increased muscle growth and reduced muscle breakdown.

Following is a list of top 10 BCAA supplements that will give you a good start and help achieve your fitness goals.
1. Core series BCAA Glutamine from Transparent Labs
2. COR-Performance B-BCAA from Cellucor
3. Do Vitamins BCAA
4. PRO BCAA from Optimum Nutrition
5. MEGA BCAA from NatureGanics
6. Amino 1 from MusclePharm
7. BCAA 6000 from Gaspari Nutrition
8. Amino X from BSN
9. BCAA from Infinite Labs
10. BEST BCAA from BPI Sports

When searching for the best BCAA supplements, you should look for some important aspect of the product. Check details like the type of ingredients used in the product, amounts of BCAAs in the supplements, and type of other amino acids included in it. Be careful in selecting the flavor. If the flavor is not suitable to your taste, you may dislike the supplement. Make sure the product has been manufactured by a well-known company.

One of the most important things to keep in mind when thinking of living a healthy life is nutrition. Your body functions through the help of the nutrients you acquire from what you consume or exposure to sunlight. A lack of certain nutrients in your body may lead to a number of complications depending on the particular nutrient or mineral you are missing. Here are some of the things to keep in mind for better nutrition.

Get some exposure to sun

Vitamin D is one of the nutrients that are responsible for the healthy development of bones and other tissues in your body. While you can acquire it from certain foods the best source of this nutrient is the sun. Avoid staying indoors for too long because that will deprive your body of this nutrient. It is wise to go outdoors for at least fifteen minutes a day.

Drink healthy fluids

The human body is made up of a large percentage of water which is why it is necessary for you to remain hydrated at all times. Individuals that go for too long without drinking some fluids experience problems such as leg pain, dizziness, headaches, and fainting. Drinking eight glasses of water each day is recommended for just about everyone. You can substitute your fluid intake by drinking healthy fruit juices.

Eat vegetables

Most people stay away from eating vegetables because they are not as delicious as the other foods that are usually on the menu. This is a huge mistake because it deprives the body of valuable nutrients. Vegetables contain a variety of Vitamins and fiber. These are important for various functions of the body including good vision, better digestion, stronger development of muscles and enhanced functioning of the brain.

Plan your meals

Most people eat just about anything when they feel hungry. They rely on how they feel at the moment to determine the type of food they are to consume. This can lead to poor nutrition because you may end up eating one type of food more than the others. Planning your meals ensures that you get a diversity of nutrients in a balanced manner. Individuals that plan their meals end up getting adequate amounts of proteins, vitamins, carbohydrates and vital minerals.

Exercise regularly

For most people, the mention of exercise brings images of heavy or strenuous activity in the gym and this discourages them from engaging in any form of exercise. The truth is that exercise does not have to be intense but it needs to be regular. Walking through the neighborhood on a daily basis, riding a bicycle, swimming or playing a physical outdoor game are fun ways that you can help you become fit. As you continue exercising your body opens up itself for a better supply of nutrients which is why you are likely to experience an improvement in your immune system.

Consider supplements

Supplements are basically products that are designed to offer additional nutritional value to consumers. These products are ideal for individuals that may not be getting adequate amounts of certain nutrients due to medical conditions, lack of certain foods in the region or other problems. Herbal & BCAA supplements are among some of the most popular because they have no side effects and tend to blend fast with the body. Supplements Beast – Vitamins, herball and BCAA supplements are another brand of products that can help individuals obtain a variety of vitamins for better development of the body.

Stay away from junk

While it is fine to eat some French fries and enjoy ice cream do it in moderation. Too much consumption of junk food compromises the way your body works and may lead to problems with your health. Junk food may cause obesity or diabetes which may end up destroying the quality of life you are currently enjoying.

Get enough rest

People that do not get enough rest tend to suffer from a number of problems including lack of concentration and irritability. Lack of rest is unhealthy because it confuses the way your body works. By getting enough sleep at night you allow your body to relieve stress and rejuvenate. It is worth pointing out that people who enjoy naps during the day have been known to be more productive at school or work.

Avoid toxic substances

Too much alcohol is likely to affect the way you eat meaning you may not be able to consume enough. Alcohol may also damage some of your internal organs responsible for the processing of nutrients. You must also avoid the use of any substance that is illegal.

Bonus tips

Take the time to go for medical check up whenever you feel unwell. This is because it is easier to treat a disease in its initial stages. Read through online resources or talk to a nutritionist for more information on the best foods for you to consume.

30% of the world is overweight. In the world, more than 2 billion people are overweight. Being overweight kills more people than being underweight. The primary cause of obesity is poor nutrition.

To stay healthy and avoid diseases, you need a healthy diet. Eating right is not enough. You also need to supplement your diet with products like Wheelhouse Nutrition – Natural Protein Powder. Supplementation is important because most modern day diets are inadequate.

Your Food Should Be Your Medicine

When you eat right, you prevent the following diseases:

• Skin problems

• Metabolic syndrome

• Heart disease

• Diabetes

• Cancer

• Obesity-related complications

• Hypertension

• Dental cavities

• Renal failure

• Obstructive pulmonary disease

• Among others

Prevention is the best cure. It costs less and involves less stress. You can prevent all these diseases and save yourself from a lot of stress by having a good diet.

Feed Your Skin to Avoid Skin Problems
Do you want to have glowing, radiant, and youthful skin? Do you want to look 20 years younger? Do you want to get rid of acne, pimples and other skin blemishes? If that is the case, you need to feed your skin with the right foods. You should feed your skin from the inside out and from the outside in.

• The skin is the largest organ in your body. Thus, if you have a bad diet and a sedentary lifestyle, the effects will be very evident on your skin.

• Your skin particularly needs vitamins. That is because they give the skin much-needed antioxidants that fight free radicals that are the leading cause of aging and skin blemishes.

• A large observational study involving a number of women found that having a diet that is rich in vitamin C reduced the chances of having wrinkled skin as one age. Vitamin C creates collagen, which is a structural protein that keeps your skin strong, preventing it from wrinkling.

• Broccoli, bell peppers, and tomatoes have vitamins that are good for your skin. Broccoli also has minerals that are good for your skin. Tomatoes are a good source of vitamin C.

• Your skin also needs beta-carotene to stay healthy. The best sources of beta-carotene are dark green vegetables, sweet potatoes, spinach, and carrots.

• Seeds and nuts have nutrients that prevent skin problems. Just one ounce of sunflower seeds has more than 30% of the RDI for antioxidants, which are nutrients required for healthy skin.

• Walnuts are excellent for healthy skin. That is because they have essential fatty acids. Thus, they fight inflammation that is the cause of skin conditions like psoriasis and acne.

• Supplements will also help your skin. A good protein powder like Wheelhouse Nutrition – Natural Protein Powder will be a good addition to your diet.

Proper Nutrition Will Boost Your Sexual Health & Prevent Stress
According to many studies, your diet can affect your mood. If you constantly have a bad mood, you will get stress. Junk foods will bring your stress. If you want to avoid stress, you need to eat healthy foods.

Junk food is the primary cause of low libido and sexual dysfunction in men. Another contributory factor is lack of exercises. If you want to supercharge your sexual life, you need to change your diet and start having an active lifestyle.

Foods That Cause Lifestyle Diseases
Most people in the world die because of lifestyle diseases. Heart disease is the number one killer in the world. Cancer and diabetes follow it. All these are lifestyle disease. Before 1990, the leading causes of death in the US were tuberculosis, influenza, and diarrhea. After 1990, the cause of most American deaths was lifestyle diseases.

1. Red meat- This is a killer. You should limit your consumption of red meat if you want to avoid lifestyle diseases.

2. Sugary foods- Modern people consume many sugary foods from Coca Cola products to pastries. These are bad for health.

3. Dairy products-Overuse of dairy products will cause illness.

4. Fast foods- This included fish, pizza, pasta, sausages, fried chicken, and nobles. You should eat these in moderation.

5. Desserts and snacks- This includes cookies, biscuits, donuts, pancakes, popcorn, and crisps among others. These are not good for health.

Prevent Lifestyle Diseases with These Foods
Lifestyle diseases are preventable. All you have to do is to eat healthily and have an active lifestyle. A sedentary lifestyle is a killer. Sitting down too much is not good.

1. Fatty fish- This includes mackerel, salmon, and herring. These are rich in omega 3 fatty acids that promote heart health.

2. Chicken- Generally, white meat is good for health. However, cooking white meat the right way is essential.

3. Fruits

4. Vegetables

5. Supplements like protein powder

6. Mushrooms

7. Whole meal pasta, bread, rice…

The Bottom-Line
You are what you eat. If you eat unhealthily, you will become sick. A healthy diet is essential. Supplementation is also important. Wheelhouse Nutrition – Natural Protein Powder is highly recommended. In addition, exercise regularly and hydrate your body by drinking at least 7 glasses of water in a day.