What To Look For Whey Protein

Whey protein can be a very useful supplement when you cannot get enough protein from food sources such as eggs, chicken, beef etc.  It can also be very convenient after your workout to get a quick protein shake in as quickly as possible.  Regardless of which whey protein you choose, make sure that you do not consume a daily intake of 1.7g of protein per kilogram of bodyweight.  Excess protein in the body will result in you excreting the amino acids and taxing your kidneys with increased nitrogen.  Therefore, you should only take like whey protein and casein protein if your diet is already lacking in protein.  When choosing a protein powder there are some things you need to look for:

• Price, there is now point buying protein powder that is not worth the price you pay for it and if you cannot afford it you should not buy it
• High quality brand that is trusted, lab tested and gets plenty of positive feedback.
• Minimum ingredients as possible because a highly processed protein powder is probably not healthy. Choose the healthiest protein powder possible.
• High in protein (about 20g-30g depending on your individual needs).
• Low in fat (nothing much over 8g).
• Concentrate, casein or isolate are three types of protein (see below to find out which one will work best for you). 
• Optimal amino acid profile.
• Taste, there is no point in buying protein powder and not consuming it afterwards because you didn't take into consideration what the taste is like.
• Filler percentage, filler basically means any substance that is not an amino acid or protein e.g sugar.   Look for the lowest filler percentage possible.

Now we will get on to which type of protein powder will work best for you! (There are more types such as soy protein and even pea protein)

         

CASEIN PROTEIN POWDER

Casein protein is very similar to regular whey protein.  Like whey protein, casein protein comes from dairy and is the primary protein found in cow's milk.  One of its greatest strength' s.  It is best to take casein protein as part of your final meal before you go to bed because of its slow digestion time.  The reason it digests so slowly is because of a complex interaction with acids located in the stomach.  This leads to a slower release of essential proteins and amino acids.

WHEY PROTEIN ISOLATE

Whey protein isolate is created by separating components from milk.  Whey protein isolate is the quickest absorbed protein and it is best to take it post-workout.  Whey protein isolate is over 90% protein which means its fat and carbohydrate content are lower than other types of protein.  Whey protein isolate contains about 0.5 of lactose and milk fat.

WHEY PROTEIN

Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.  If you have to choose one form of protein regular whey protein is probably your best option considering all the factors I have listed above.  

Random Fitness Facts #2

1. Dehydration can effect hand-eye coordination.
2. A 4 ounce serving of cottage cheese has about 14 grams of protein.
3.  The hamstrings have two main functions, to extend the hips and to flex the knee
4. Runners who played ball sports as kids had nearly 50% less stress fractures than those who did not, according to a study by Stanford University.
5. Physically active people have about a 60% lower risk of getting Alzheimer's disease
6. 65% of Americans don't know how to swim
7. Over 50% of world-class swimmers suffer from shoulder pain
8. There are 2 types of muscle soreness- acute and delayed.
9. No 2 muscles in your body have exactly the same function.
10. The more lean body mass you have the more calories you burn at rest
11. People who exercise consistently usually enjoy improved sleep quality.
12. As a general rule the eccentric part of an exercise causes more muscle damage than the concentric part.
13. Studies show that regular weightlifting lowers your systolic and diastolic blood pressure.
14. Muscle can never turn to fat.
15. Swimming started back in the 1st Century.

Coconut Water

 It is very important to drink at least 2 litres of water every day but should you be drinking coconut water too ? Coconut water is a clear liquid in the fruit's centre that is tapped from young and green coconuts.  Coconut water has been consumed for centuries in tropical countries.  A young green coconut is about the same size as a basketball. Coconut water has many health benefits and it is packed with nutrients but make sure you choose plain coconut water that has no added sugar, sweeteners or flavourings.  The fat content of coconut water is very low.  Coconut water is extremely hydrating and has a nice nutty taste.  The Jamaicans use it as a heart tonic and the United Nations' Food and Agriculture Organisation says it is full of natural electrolytes.  Coconut water provides plenty of the same benefits that come from sports drinks.  Even though coconut water is low in calories beware of how much calories you are taking in from coconut water because the calories add up fast if you are drinking a lot of coconut water (one 11 ounce serving of coconut water can contain up to 60 calories).   Basically coconut water is almost like a natural sports drink.  Coconut water promotes heart health and also helps to prevent kidney stones because of how high it is in potassium.  The vitamins found in coconut water include vitamins B6, C, E and K.  Research suggests that young coconut water is a good home remedy for children in the early stages of mild diarrhoea.  It contains easily digestable carbohydrates from natural sugars.  Feel free to drink coconut water but be sure not to drink too much.  Coconut water is great but you should never replace it with water completely.  Coconut water contains antioxidants that help your body fight the free radicals which are continuously trying to damage your body's systems.  Coconut water can help boost the immune system.  Coconut water is high in electrolytes which are extremely important to maintain blood volume and heart health.  Maintaining electrolyte levels can  help reduce stress (cortisol levels), fatigue and help maintain muscle relaxation.  Potassium helps counteract the effect of sodium in the body, thus helping lower blood pressure. Check this out if you are wondering where to buy some coconut water http://vitacoco.com/products/

Top 5 Most Important Pieces Of Equipment For A Garage Gym

1.  Olympic Barbell 

An Olympic Barbell will probably be the piece of equipment you use most in a garage gym (along with the weight plates on the bar).  Buying a standard barbell is a waste of time if you are serious about training, they do not last a long time and they cannot take a lot of weight.  There are seemingly endless exercises you can do with an Olympic barbell.  A 7ft bar weighs 20kg, a 6ft bar weights 15kg, and a 5 foot bar weighs 10kg (a lot of bars are said to weigh more or less than what they actually are when you weigh them.  The Central portion of the bar is knurled to help the lifter maintain a solid grip.  If you are buying an Olympic barbell or even a standard barbell make sure it comes with collars or else buy them separately.  Do not buy a low quality barbell.  Women's bars are also designed for smaller hands.

2. Weight Plates 

There is no point having a barbell without weight plates.  General hypertrophy training and strength training are made from cast iron.  If you are interested in olympic lifting buy bumper plates because if you drop regular Olympic plates you, your weights and your floor are screwed.  If you do not like the noise of regular cast iron weight plates you can buy rubber coated plates at a slightly higher price.  You can buy weight plate sets (some even come with a barbell) so you can save money.  Weight plates come in all different weights and sizes. 

3. Power Rack/Squat Rack

You need a power rack or a squat rack for heavy shoulder presses, squats and other exercises.  A power rack is definitely the better option as it has a pull up bar and spotter arms.  Spotter arms may save you from a serious injury while squatting or bench pressing.  Spotter arms allow you to bench press and squat safely.

4.  Weight Bench 

Most people wont need an adjustable bench so a flat utility bench should do the job.  The main exercise you will need a bench for is bench press.  A bench is used for a lot of hypertrophy exercises.  A low quality bench is a very bad idea.  Keep in mind the bench has to hold your bodyweight and the weight of whatever piece of equipment you are using.

5. Dumbbells

There are so many exercises that can be done with dumbbells.  Dumbbells are great tools to have as part of your gym.  Dumbbells can be more joint friendly than barbells.  Selectabells are probably the best option for a home gym and they will save you a lot of money and they take up very little space, they are easily adjustable (simply rotate the dial and lift).  Dumbbell exercises can help minimise strength imbalances. Dumbbells are safer than barbells for example if you fail a rep on bench press you can just drop them on the floor.  You can also do a lot of kettlebell exercises with a dumbbell.