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Are protein shakes for women a good option ? Learn why

Do women need protein shakes? Yes. There are different reasons why protein shakes for women can help to increase your workout program or exercise in general. Before drink protein shakes, however, it’s a better idea to evaluate what you’re expecting to get out of your exercising and how to achieve those goals. The best resource Protein Shakes for Women – Ultimate Guide to Protein Supplements for Ladies written by ProteinShakesForWomenWorld.com. There is a lot about this topic, so it may actually help you to research more, if you want to get as much knowledge as possible. This article is only a small portion of information, then again, it’s still worth reading, so scroll down.
Protein shakes are generally designed to help supply powdered protein to the body. Generally they are consumed after a workout program. In this time body is most receptive to nutrients and able to convert into useful tissue like muscle.

It may be in powder form or in ready-to-drink packages such as cans or foil packs with a variety of flavors.

Overview of protein shakes for women

Generally protein shakes are used for two purposes; both may be helpful to you depending upon your plan to achieve goals. The first benefit is they help to add strength and build muscle mass. It is a great way of increase the strength-building process.
The other benefit of protein shakes is that they help to change the way that you’ll metabolize your food. Diets low in carbohydrates and higher in protein force your body to begin to consume fat.

Advantages of Protein Shakes for Women

protein shakes for womenWeight Loss
Studies shows that, obese women who used protein shake as a replacements of meal over a 16-week trial period lost more than 20 % of body fat and10 % of their body weight. The women followed a reduced-calorie diet consisting of fruits, vegetables and three protein shakes. All of the shakes contain soy or casein as primary protein source and protein powder that, not affecting weight-loss results.

Remember that; consult with your doctor to replace more than one meal daily with a protein shake.
Strength and Mass
Muscle mass is a asset for women because, it burns calories more effectively than body fat. It also makes easier to perform daily physical tasks. Studies suggest that, women who strength train regularly may be able to benefit from supplements i.e. whey powder. Because its supply high quality and quickly digestible protein.
Muscle Maintenance
During aging, women experience sarcopenia, a condition loss of muscle mass gradually and naturally. Osteoporosis is also a problem for women that increase with aging. Research shows that, post-menopausal women supplemented with protein powder and training over a 12-week period experienced greater muscle and bone strength gains. Also reduce their risk factors for both osteoporosis and sarcopenia.
Nutritional Benefits

Homemade shakes as well as commercially sold shakes made from fresh fruits, natural proteins and vegetables provide essential vitamins and minerals with taste. proteins from shakes or food build and repair skin, blood, muscles, bones and cartilage.

Disadvantages

There are some disadvantages of protein shakes for women.

  1. First, many women are not interested to increase their muscle mass. But, frequent protein shake drinking will tend to do.
  2. Another disadvantage is that, it change metabolism that they can affect. As metabolism changes to burn more fat than other nutrients, create a dangerous and pre-diabetic state. Ketosis may also occur.
  3. Moreover, it will not be effective at weight loss in long-term.

The Limitations
In fact, whole food supplies some beneficial antioxidant and phytonutrients, that can’t be replaced by supplements. The International Society of Sports Nutrition suggested that, whole foods over supplements for both men and women.
Considerations
Protein shakes can offer benefits, but they aren’t perfect for everyone. There are some health risks with high-protein diet or replacing a high percentage of normal meals by shakes, may lead to nutrient deficiencies. You should with your doctor or dietitian, before begin drinking shakes regularly.

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Learn about Best Creatine Supplement and achieve Great Results

What is Creatine?

best creatine supplementA nitrogenous organic acid occurs in every human being. Produced from amino acids (L-arginine, L-methionine and glycine) in the body by liver and kidney organ, contains ATP, and helps to supply energy to all the cells in the body. A normal human being contains 3.5-4 grams of creatine per kg of muscle. It is transported in the body through the blood for use by muscles that have high-energy demand, such as the brain and skeletal muscles. Most of it is in the body is located in the skeletal muscle. Roughly, half of stored it in the body comes from the food we eat- protein kind (meat and fish). There is a great resource that may help you in this topic, it’s called Best Creatine Supplement Guide – Everything you should know and will definitely help you to choose best creatine supplement. Make sure you read it carefully and go through it even a few times – after reading this in-depth article you will know what is the best creatine on the market and how to choose it.

Michel Eugene Chevreul, a French chemist was the first person to discover creatine in the year 1832. Apart from the body, it is also found from other sources such as foods and supplements.

Usage

With the ability to produce energy to the muscles when demanded, has seen athletes, sprinters, bodybuilders and wrestlers widely use it to gain muscle mass. It allows the body to produce more energy, increase maximum power and performance. Creatine supplementation at a normal rate (5-20 grams) is safe and effectively improves the response to resistance exercises and increasing muscle production. Oral supplement has a short elimination time, lasting less than three hours.

Health complications associated with Creatine supplements

 

This energy protein should not be administered to persons with creatine allergy as asthmatic symptoms can arise. People with kidney and liver complications should avoid the use of this supplement, because it has been associated with kidney damage such as interstitial nephritis. Caution also goes to diabetics and for people taking other supplements such as blood sugar supplements. However, these effects have not been clinically proven. Before taking indulging this supplement, it is advisable to get advice from a doctor. A doctor would analyze the body and see if there are any underlying issues to do with the liver or kidney.

Mild side effects can be experienced, for example stomach pain, nausea, muscle cramping, diarrhea and so on.

Creatine supplement tends to draw water into the muscle cell, causing dehydration. Plenty of water is necessary to make the supplement more soluble and keep the body hydrated. Supplements are prone to have toxins and impurities and that can cause a serious problem to users. Therefore buying a genuine and proven brand will save unknown issues.

Dosage and recommendation

Different kinds are available, they include;

  • Monohydrate this is the oldest form and the cheapest. In addition, scientists have been using it as the main compound when conducting studies.
  • Ethyl ester
  • Hydrochloride
  • AKG among others
Dosage

It can be taken in two phases

  • Loading phase,

Involves taking 20 grams throughout the day for about 5 days

  • Maintenance phase involves taking 2-5 grams per day. For athletes, bodybuilders and wrestlers, adding 3-5 grams of monohydrate to the shake can yield great results. For loading phase, one should take 5 grams four times for six days, and then followed by 3 grams per day.