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ZODIAC

Found 5 results

  1. The timing of consuming whey protein has always been a hot topic. For decades, people believed that you need to consume whey protein immediately after your workout. With time, however, theories have changed but the myths around this refuse to die down. How to take maximum advantage of whey protein consumption? The latest that you will get to hear is that whey protein is maximum absorbed when taken before a workout, not after. This thought is being supported by many believing that it makes sense, as your body will absorb all the protein during the weight training. Let's find out if this claim holds any substance. What Does Research Say? © Thinkstock We're lucky that we already have a research study where the effects of consuming whey protein before the workout and after the workout were compared. In this research, a group of men were divided into two and both the groups were given a protein shake containing 25 gm protein. One group received it immediately before their workout and the second group received it immediately after their workout. The study found no significant differences in muscle strength and size between both the groups. Thus it doesn't really matter whether you take your whey protein shake before or after your workout. Daily Protein Intake Plays Crucial Role If your target is to gain muscle size and strength, completing your daily intake of protein is a big factor, rather than timing your protein. The RDA of an average person is 0.8gm/kg which is the minimum amount of protein that a person should consume in his diet. However, people who weight train regularly and athletes, have higher requirements of protein. Though the exact amount of protein intake will depend upon your level of training and other factors, experts recommend consuming around 1.6gm/kg of protein to gain muscle size and strength. Therefore, till the time you are able to meet this requirement of 1.6gm/kg of protein requirement every day; there is no need to worry about timing your protein shake near your workout. It's About Individual Convenience & Preference © Thinkstock As a coach, I often receive requests from my clients to time their protein shake somewhere in the morning when they are leaving for their work. Even those who do their workouts in the evening, sometimes prefer to drink their protein in the morning; reason being? Convenience. They are in a hurry in the morning to reach their office and thus want a convenient way to meet their protein macros. This way, they are able to save time by not having to cook. This is what I want to tell you guys. It's all about your personal convenience at the end. If it's convenient for you to have your protein around your workout, go ahead and consume it around your workout. If not, don't worry. Just have it at the time that suits you the most and concentrate on completing your overall protein intake for the day. References: Pre- versus post-exercise protein intake has similar effects on muscular adaptations Brad Jon Schoenfeld,corresponding author1 Alan Aragon,2 Colin Wilborn,3 Stacie L. Urbina,3 Sara E. Hayward,3 and James Krieger4 Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  2. The fitness industry, and in particular, the supplement industry is growing rapidly. As per the statistics, the supplement industry was worth $32 billion in 2012 and is expected to become worth $60 billion by 2021. That is almost a 100% growth in less than 10 years time. Every time you visit a fitness expo, 10 new companies pop up selling protein supplements and claim to be better than the others. It's a melee of supplement companies out there. The Protein Spiking Scam Most consumers do not know that some companies run a little scam known as 'amino/protein spiking' where they dump cheap ingredients into their powders to pass tests and claim a higher protein content than they truly have. © Thinkstock Images In this piece, I shall give you information on how the companies do this and how you, as a consumer, can look out for it and not fall prey to these scams. With the growing education and information that whey protein is not just for bodybuilders, and that it can be used by anyone looking to get a convenient source of protein in their diets, the demand for the same has gone up. A lot of companies saw this opportunity and started to lure consumers with a fishnet called 'low price.' That's right, the companies fool you with what is in the supplement and on the promise of saving money, sell questionable stuff to you. This Scam Is Run By Spiking Protein. How Is It Done? © Thinkstock Images The 'amino/protein spiking' is done by adding cheap amino acids like glycine and taurine into the protein powders or non-proteinogenic (protein building) amino acids such as creatine and beta-alanine into the mix. They then get lab reports for nitrogen content of the protein powder and not that of the individual amino acids, which are the building blocks of protein. By these results, every amino acid (protein building or not) gets counted as protein but not all amino acids help you build muscle protein. THAT IS THE SCAM! Let's take an example: you are shopping for protein powder and the label on the front of the package reads '25 grams protein per serving with 5 grams creatine and 5 grams beta-alanine' but the individual amino acid profile is not listed behind the package. What you read it as - This supplement has 25 grams protein per scoop. What it may mean - This supplement has 25 grams - 5 grams of beta-alanine - 5 grams of creatine - 15 grams protein per scoop. If the individual amino acids are not listed on the package, there is no sure way to know. Coming to the solution of the problem here, how do you make an educated guess about the quality of the supplement before giving away your money? This 3-Step Guide Will Help You: Step 1: Look At The Ingredient Label & For The Leucine Content If the ingredient label at the back of the package says 'proprietary blend' without giving a breakdown of what are the ingredients in that blend, chances are that the manufacturer is dumping some cheap amino acids into the mix and hiding it from you. Step 2: If There Is Leucine Listed There, How Much Is It? Leucine is an amino acid that kick-starts the muscle protein synthesis in your body. Approximately 10% of the protein serving should be leucine. If a whey protein has 25 grams of protein per serving, 2.5 grams or more should come from leucine. If it falls short at this, do not buy the product. Another step here is to check how much of the protein serving is taken up by the BCAA profile. BCAA's are leucine, isoleucine, and valine. We already know now that the product we are looking at should have all the individual amino acids listed in their individual quantities at the back of the label. The BCAA should account for 20 to 25% of the total protein per serving. So, in the same example of 25 grams protein per scoop, the BCAA profile should add up to 5 to 7.5 grams minimum. © Thinkstock Images Step 3: Compare It With The Average Per Serving Price Of The Products In The Market Whey is sold by hundreds of manufacturers online, which is the best place you can look it up. On an average, the cost per scoop of a supplement that has 25 grams protein per serving is anywhere between 60 to 80 rupees. One kilo of whey usually has 30 servings, thus putting the cost of one-kilo packaging between Rupees 1800 to 2400. If you see that the cost of the product you are purchasing is way off this territory and unless there is some offer or a sale going on, it may be a better choice to steer clear of that brand. I hope this article makes selecting a whey protein supplement an easier task for you and keeps you safe from the scams run by a few manufacturers. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  3. In 2018, protein shakes are just as much staple to a workout routine as chest day on Monday. This protein shake frenzy has led to the concoction of unscientific bro-myths around the time of its consumption. Probably one of the biggest questions, 'what is the best time to consume it', still remains unanswered and misunderstood. Plus the age-old myth of the 'anabolic window' makes things furthermore complicated. Here, let me chop it up for you and tell you why it's NOT important to drink your shake right after your workout finishes. What Is The Post Workout Anabolic Window And Does It Even Exist? © Pixabay The post-workout anabolic window is basically the 30-45 minute time cap following the end of your workout. The old school myth is that to build maximum muscle, you must gulp your protein shake within this window. Fast forward to 2018, this notion has been challenged by various studies. A 2013 meta-analysis (1) established the fact that it is not the timing of protein that's given immediately after the workout that's important but the overall consumption of protein in a day. In this meta-analysis, various studies were included which showed a positive correlation between muscle hypertrophy and post-workout anabolic window. However, the conclusion was drawn that the overall consumption of protein in a day was a bigger factor than just the post workout protein consumption. Thus, the post-workout anabolic window, even if it does exist, isn't as short as a few minutes. Take It Easy, Focus On Your Daily Protein Intake © Pixabay Don't be in any type of rush to drink your protein shake. Instead, be a wise lifter and focus on your daily protein intake. How much protein you consume in a day, will help you build the muscle mass you want and of course, help you recover. References:- 1. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis Brad Jon Schoenfeld,corresponding author Alan Albert Aragon, and James W Krieger 2. Pre- versus post-exercise protein intake has similar effects on muscular adaptations Brad Jon Schoenfeld,corresponding author Alan Aragon, Colin Wilborn, Stacie L. Urbina, Sara E. Hayward, and James Krieger4 Academic Editor: Justin Keogh Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  4. The one word that the fitness industry is obsessed with and unanimously agrees upon as good is 'protein'. Want to build muscle? Protein. Want to lose fat? Eat more protein. Want to stay the same as you are and maintain your fitness? Eat protein. Protein is definitely important but it is more important to know what intake is for your goal. How much exactly of this magical macronutrient do you actually need? The Recommended Dietary Allowance (RDA) according to health organizations like the World Health Organization (WHO) is 0.8 to 1gm per kilo of your body weight. For example, an 80-kilo male will require 64 to 80 grams of protein per day to complete his RDA. Again, this is just for the average Joe who wants to stay healthy. In your case, it is not so. You are reading this article as you have a fitness goal like building muscle or losing fat while preserving your muscle mass. In these cases, it is logical that you are going to need more protein. © YouTube How much more exactly? Let's discuss two goals here. One is to lose fat while preserving lean body mass and the other is to gain muscle. Goal 1: Lose Fat While Preserving Lean Body Mass In these cases, studies have shown that higher protein intakes are associated with higher satiety, adherence to the diet, fat loss, and greater diet satisfaction compared to lower protein diets. When your goal is to lose fat, protein dosages between 1.8 and 2.4 grams per kilo of body weight have shown to have better results compared to doses lower than these. For the 80-kilo dude, this will translate to 145 to 190 grams of protein per day. The satiating quality of protein as a macronutrient makes higher intakes beneficial as you will feel full and the chance of dietary slips will be greatly reduced, considering hunger can be a persistent problem when you diet down to single-digit body fat ranges. Goal 2: Build Muscle © YouTube To gain muscle, studies have shown that lower protein dosages compared to the fat loss protein dosage are enough to build on muscle. When your goal is to build muscle, protein in the range of 1.4 to 1.8 grams per kilogram of body weight will do the job. The 80-kilo dude will need 110 to 145 grams of protein to build muscle. For building muscle, you need to eat excess calories and having a relatively higher protein intake can defeat the purpose as the satiety factor may in turn make you eat lesser calories, which can be a hindrance to gaining muscle or any weight. To summarize the article and give takeaway points regarding protein intake, here are the ranges to aim for: General health - 0.8 to 1 gram per kilogram of your body weight. Lose fat and preserve muscle - 1.8 to 2.4 grams per kilogram of your body weight. Gain muscle - 1.4 to 1.8 grams per kilogram of your body weight. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  5. Gaining muscles naturally is not easy. It takes a lot of diet and plenty of workout strategies to find out what exactly works the best for you. I am sure you would already be trying a lot of workout and diet strategies if you're serious about your gains. Now let's talk about the real deal for your gains, the supplements. There are so many varieties of various supplements to choose from, but not all of them are effective. But yes, one of the most effective and researched is whey protein, which should be your first priority when you go out to buy your supplement stack. Once you have your whey protein, you can try these two strategies that I am about to tell you, that will give you the gains that you have been looking for a long time. Read on: Tip 1: Mix Your Whey Protein With Casein And Other Proteins © Thinkstock Images Whey protein has the property of being rapidly absorbed and is therefore consumed post workout. Studies say that whey protein is absorbed as fast as 10g per hour and therefore gets completely absorbed in around two hours of consumption. On the other hand proteins like micellar casein and calcium caseinate gets absorbed gradually and slowly. Micellar casein can even take 8 hours to get completely absorbed. In the case of whey protein, there is a steep incline of amino acids in your blood supply once you consume it, however, that steep inclination comes down quickly as the whey protein is absorbed rapidly. What happens next? Your muscles are hungry for amino acids but there isn't sufficient amino acid in your blood as the whey protein has already been absorbed. This is where a blend of whey and other proteins can help you build better muscles. If you take whey along with casein, your blood will get an immediate boost of amino acids as well as a gradual supply for later on. With this strategy, you can satisfy your body's needs for amino acids throughout the day that will help you build more muscles. Thus, instead of buying two different flavors of whey protein , buy a tub of casein along with whey and take them in combination to see best results. Tip 2: Protein + Carbs For Better Recovery And Building Muscles © Pixabay This has been a subject of various studies that carbs, when taken with protein after your workout, helps your body to recover better and faster. Carbohydrates are the fuel that your body uses when you work out at high intensities, especially above 65 per cent of your maximum efforts. This is the reason that your body gets carb depleted when you weight train. A review published by the Texas Christian University concluded that consuming carbs after intense exercise, particularly in combination with protein promoted recovery to a greater extent. This combination of carbs and protein helps you in restoring the body's fuel source and provides the raw material for muscle protein synthesis and glycogen replenishment. Therefore you should add some clean carbs like oats with your protein to help your body replenish its glycogen stores and ignite the muscle building process. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
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