tag:blogger.com,1999:blog-4758741586085121042024-03-13T14:49:53.963-07:00The Hap Storehttps://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.comBlogger39125tag:blogger.com,1999:blog-475874158608512104.post-38152815015174986992022-10-04T23:46:00.002-07:002022-10-04T23:46:35.686-07:00Glutamine and Creatine: Know the difference<p> <img src="https://cdn.shopify.com/s/files/1/1347/0401/articles/glutamine.jpg?v=1599663045" style="border-radius: 8px; border: 0px; box-sizing: border-box; color: #162950; font-family: Lato, sans-serif; font-size: 16px; font-weight: 700; max-width: 100%; text-align: center;" /></p><div class="rte article__content" style="background-color: white; box-sizing: border-box; margin-bottom: 55px;"><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Sports and exercise supplements come in so many forms and varieties it can be difficult to sort through which ones are going to work best for you. If you are working toward building muscle, the question generally comes down to glutamine vs creatine as to which is the most effective in sports supplement. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Both creatine and glutamine are found in numerous protein powders and supplements. Yet many of us do not understand the differences between glutamine vs creatine. While both are known to do real work for building strength and lean muscle, which one is going to work best for your specific goals remains a difficult question. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Evaluating glutamine vs creatine involves an understanding of at least some of the science behind both of these things. What is glutamine, exactly? What is creatine? How does each of these things function in the body? How to take glutamine vs creatine? This guide will walk you through glutamine vs creatine to help you understand how to get the most out of your workout and get the results you are after. </span></p><h2 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 28px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word; text-transform: initial;"><span style="box-sizing: border-box;">What is Glutamine?</span></h2><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Glutamine is an amino acid and is one of the building blocks of proteins. In our bodies, proteins form muscles, transport essential substances in the blood, and help the immune system. As an amino acid, glutamine is essential to maintaining your health. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Many amino acids exist in two forms. Glutamine is one of these amino acids. It exists as L-glutamine and D-glutamine. Though these molecules look identical, the two forms of glutamine function differently because they have a different molecular arrangement. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">The form that is found in foods and supplements is L-glutamine, although it is often listed as glutamate. </span><span style="box-sizing: border-box; font-weight: 400;">L-glutamine</span><span style="box-sizing: border-box;"> is essential for building proteins. It is one of the most abundant amino acids in our bodies. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Yet, there are times when our bodies require more L-glutamine that we can produce which means we need to get it from our diet or another source such as a supplement. Injuries and illnesses can require more L-glutamine than we normally need. It is this biochemical function that has led to the development of glutamine as a sports supplement. </span></p><h2 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 28px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word; text-transform: initial;"><span style="box-sizing: border-box;">What is Creatine?</span></h2><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Creatine is made from arginine, glycine, and methionine. It is an amino acid derivative. It is produced naturally by the kidneys, liver, and pancreas. We can also get creatine from food sources like red meat. As a naturally occurring chemical in the body, it is largely stored in skeletal muscle tissue. Once it is stored in the biological cells it is transformed into phosphocreatine and saved for later use. Some of the creatine produced by our bodies and ingested through diet circulates as free creatine. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Creatine has become ubiquitous among athletes because supplementing with creatine contributes to muscle development. In fact, </span><span style="box-sizing: border-box; font-weight: 400;">clinical studies</span><span style="box-sizing: border-box;"> have shown that taking creatine supplements produces measurable increases in both muscle mass and strength. These same studies showed that athletes taking creatine supplements outperformed a control group by as much as 43 percent. Creatine, it turns out, does improve strength and overall performance. </span></p><h2 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 28px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word; text-transform: initial;"><span style="box-sizing: border-box;">Glutamine vs Creatine differences</span></h2><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Glutamine and creatine are both organic compounds made by our bodies. Both are transported and stored in muscles. Creatine is synthesized in the liver and kidneys from amino acids. Whereas glutamine is one of the 20 amino acids that can be made by the human body. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">One of the main differences is that creatine functions primarily toward metabolism and this works to help build muscle. Glutamine, on the other hand, is part of the system of compounds that goes into muscle protein synthesis.</span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">We usually get all the creatine we need from the normal metabolic functions in our bodies, some people, such as people recovering from illness, injury, and surgery, may require creatine supplements. However, creatine supplements are an ideal addition to workout supplements since it does support building muscle. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Glutamine is often referred to as a conditionally essential amino acid. This means it is necessary to get the building blocks of glutamine from some kind of dietary source. Glutamine is preferred by some athletes since it is directly involved in muscle protein synthesis. Others rely on creatine since it supports the metabolic processes that lead to muscle protein synthesis. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Glutamine will build muscle. Creatine will support the work necessary to build muscle. Herein is the primary difference between the two. </span></p><h2 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 28px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word; text-transform: initial;"><span style="box-sizing: border-box;">When to take Glutamine</span></h2><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Since glutamine increases the production of natural HGH or human growth hormone, it is best to take glutamine post-workout. By boosting levels of HGH at the post-workout phase you are sure to increase the synthesis of muscle tissue. This also cuts down on body fat and increases metabolic activity. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Another advantage of taking glutamine after your workout is that it tends to suppress insulin levels. This is great for people who struggle with blood sugar issues and diabetes. But this also results in increased muscle and decreased fat. </span></p><h2 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 28px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word; text-transform: initial;"><span style="box-sizing: border-box;">When to take Creatine</span></h2><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">The conventional wisdom on creatine is to take it before you work out. Creatine will accomplish two things pre-workout: it increases stores of glycogen, and this sustains energy levels for high-intensity training. It also helps with muscle recovery once you are finished working out. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">This said, the research on creatine seems to suggest you can take before or after a workout, but you should make sure to take it just before or just after. The closer to your workout, the better. </span><span style="box-sizing: border-box; font-weight: 400;">Studies</span><span style="box-sizing: border-box;"> show that people who took creatine close to their workout tended to build more muscle than people who took creatine hours after a workout. </span></p><h2 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 28px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word; text-transform: initial;"><span style="box-sizing: border-box;">Benefits of Glutamine</span></h2><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">The main benefit most people get from taking glutamine is muscle gain. Glutamine is an essential building block of muscle tissue. Assembling the necessary amino acids in the body before working out ensures that you maximize the benefits of your workout. In a </span><span style="box-sizing: border-box; font-weight: 400;">study</span> <span style="box-sizing: border-box;">that tracked the impact of glutamine supplements on people who did high-intensity muscle training, researchers found the people who took glutamine supplements increased muscle six times more than those who did not take supplements. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Glutamine has also been </span><span style="box-sizing: border-box; font-weight: 400;">clinically</span><span style="box-sizing: border-box;"> shown to reduce muscle fatigue and muscle soreness from intense workouts. One </span><span style="box-sizing: border-box; font-weight: 400;">study</span><span style="box-sizing: border-box;">, in particular, showed that taking glutamine supplements reduced muscle fatigue and soreness by two hours over people who took no glutamine. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box; font-weight: 900;">Other benefits of glutamine include:</span></p><h3 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 22px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word;"><span style="box-sizing: border-box;">Immune System</span></h3><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Given that glutamine is already prescribed for medical purposes, it is easy to see that it has tremendous benefits for the immune system. Glutamine is a crucial fuel for immune cells like white blood cells that play a critical role in the immune system. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">The immune system can get depleted especially during times of illness or injury. Burns are especially taxing to the immune system. This means that the body’s need for glutamine will outpace its ability to produce it. Your body may begin to break down muscle tissue to </span><span style="box-sizing: border-box; font-weight: 400;">access</span><span style="box-sizing: border-box;"> more glutamine. This is when a glutamine supplement can become necessary. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">In these situations, glutamine supplements may be prescribed to boost the immune system. Glutamine supplements taken during situations of critical illness and trauma have been </span><span style="box-sizing: border-box; font-weight: 400;">shown</span><span style="box-sizing: border-box;"> to decrease infections and reduce hospital stays. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Other </span><span style="box-sizing: border-box; font-weight: 400;">research</span><span style="box-sizing: border-box;"> has shown that glutamine supplements can help fight bacterial and viral infections. </span></p><h3 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 22px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word;"><span style="box-sizing: border-box;">Intestinal Health</span></h3><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">The immune system benefits of glutamine are related to its role in intestinal health. The intestines are considered the largest part of the body’s immune system. Many of the cells that line the intestinal system are part of the immune system. Glutamine is a crucial source of food for this intestinal/ immune system. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">The cells that line the intestinal system prevent bacteria from passing into the body and causing serious infections. It also acts as a wall against toxins passing into the body. To maintain this system, your body requires a steady flow of glutamine as a source of fuel. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Glutamine </span><span style="box-sizing: border-box; font-weight: 400;">ensures</span><span style="box-sizing: border-box;"> that the intestinal system remains healthy, and this also supports the immune system.</span></p><h2 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 28px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word; text-transform: initial;"><span style="box-sizing: border-box;">Benefits of Creatine</span></h2><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Creatine is one of the most studied exercise supplements around. The benefits of creatine are not just anecdotal; they are scientifically verified. And there is a considerable list of benefits to recommend creatine as a workout supplement. </span></p><h3 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 22px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word;"><span style="box-sizing: border-box;">Cells produce more energy</span></h3><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;"> Creatine increases the amount of </span><span style="box-sizing: border-box; font-weight: 400;">phosphocreatine</span><span style="box-sizing: border-box;"> in your cells. Stored cellular phosphocreatine stimulates the energy process at the cellular level. It helps produce the chemical ATP which is the chemical broken down during exercise to produce energy. ATP is the basic power source in our cells. Creatine builds and stimulates the energy at the most basic level. </span></p><h3 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 22px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word;"><span style="box-sizing: border-box;">Creatine helps build muscle mass</span></h3><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Creatine opens the </span><span style="box-sizing: border-box; font-weight: 400;">cellular pathways</span><span style="box-sizing: border-box;"> that produce new muscle growth. It also assists in the formation of </span><span style="box-sizing: border-box; font-weight: 400;">complex proteins</span><span style="box-sizing: border-box;"> that become muscle tissue. </span></p><h3 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 22px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word;"><span style="box-sizing: border-box;">Improves high-intensity performance during training</span></h3><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Creatine has been </span><span style="box-sizing: border-box; font-weight: 400;">scientifically</span><span style="box-sizing: border-box;"> shown to improve endurance and stamina. The effects of creatine that increase endurance are tied to an increase in strength, resistance to fatigue, increased muscle mass, faster recovery, and even improved </span><span style="box-sizing: border-box; font-weight: 400;">brain performance</span><span style="box-sizing: border-box;">. </span></p><h3 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 22px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word;"><span style="box-sizing: border-box;">Speeds muscle growth</span></h3><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Creatine has been shown to accelerate muscle growth. Athletes know this, but there is scientific evidence to back it up. </span><span style="box-sizing: border-box; font-weight: 400;">Studies</span><span style="box-sizing: border-box;"> have documented increased muscle growth from creatine supplements, seeing significant increases in as few as 5 days. </span></p><h3 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 22px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word;"><span style="box-sizing: border-box;">Creatine may lower blood sugar levels and fight diabetes</span></h3><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box; font-weight: 400;">Studies</span><span style="box-sizing: border-box;"> have shown that taking creatine supplements lowers your blood sugar levels when combined with high-intensity exercise. Creatine, it seems, can fight </span><span style="box-sizing: border-box; font-weight: 400;">short-term blood</span><span style="box-sizing: border-box;"> sugar spikes and this lowers blood sugar over the long term. </span></p><h3 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 22px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word;"><span style="box-sizing: border-box;">It helps the brain function</span></h3><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">As creatine enhances the production of the energy-producing molecule ATP at the cellular level, it provides the same boost to your brain as it does for muscle tissue. Creatine has been </span><span style="box-sizing: border-box; font-weight: 400;">shown</span><span style="box-sizing: border-box;"> to improve brain function. It can help combat </span><span style="box-sizing: border-box; font-weight: 400;">Alzheimer’s disease</span><span style="box-sizing: border-box;"> and Parkinson’s disease. Creatine could also protect against stroke and epilepsy.</span></p><h2 style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 28px; font-weight: bolder; letter-spacing: 0px; line-height: 1.2; margin: 22px 0px 27.5px; overflow-wrap: break-word; text-transform: initial;"><span style="box-sizing: border-box;">Glutamine and Creatine supplements</span></h2><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Numerous supplements provide you with both glutamine and creatine. Most of these are reputable and the science behind both glutamine and creatine is solid. There are not many risks other than making certain you are buying from a sound provider. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;">Glutamine and creatine have been thoroughly tested and are safe when taken within the specifications given by the supplements. </span></p><p style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box;"><br /></span></p><p style="box-sizing: border-box; margin: 0px 0px 13.8889px;"><span style="box-sizing: border-box; color: #0d2240; font-family: Lato, sans-serif; font-size: 16px; font-weight: 100;"><span style="color: #231f20; font-family: "Proxima Nova", "Proxima Nova Fallback", sans-serif; font-size: 18px;">Blog Reference:- </span></span><span style="color: #231f20; font-family: Proxima Nova, Proxima Nova Fallback, sans-serif;"><span style="font-size: 18px;">https://nfsports.com/blogs/supplements/glutamine-vs-creatine</span></span></p></div>https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-30993722125760904662022-10-01T04:16:00.000-07:002022-10-01T04:16:45.612-07:00What are the benefits and risks of whey protein?<p> <span style="color: #231f20; font-family: "Proxima Nova", "Proxima Nova Fallback", sans-serif; font-size: 18px;">Milk is made of two proteins, casein, and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.</span></p><div class="css-0" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; color: #231f20; font-family: "Proxima Nova", "Proxima Nova Fallback", sans-serif; font-size: 18px;"><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Here, we explain what the benefits might be, and look at some of the side effects and potential risks.</p><div class="css-crmikf" id="widget_call_out_ac286375-cd05-43a8-ab6d-f22d8a1197fd" style="-webkit-font-smoothing: antialiased; background-color: #f7f7f7; border-radius: 0px; box-sizing: inherit; clear: both; margin-bottom: 30px; margin-top: 30px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 0px; line-height: 0;"></span><div class="css-10550dw" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; padding: 40px;"><div style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><h3 class="css-4c0yvm" style="-webkit-font-smoothing: antialiased; align-items: baseline; box-sizing: inherit; clear: both; color: #3d5191; display: flex; font-size: 38px; font-weight: inherit; line-height: 1.1; margin-bottom: 25px; margin-top: 0px;"><span class="quick_facts_title" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Fast facts on whey protein:</span></h3><div class="css-13ifv4s" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 0px;"></p><ul style="-webkit-font-smoothing: antialiased; box-sizing: inherit; list-style-image: url("data:image/svg+xml,%3Csvg width='10' height='10' xmlns='http://www.w3.org/2000/svg'%3E%3Ccircle cx='5' cy='5' r='2.5' fill='%23000'/%3E%3C/svg%3E"); margin-bottom: 0px; padding-left: 20px;"><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px; padding-left: 15px;">Many of the potential benefits are based on single studies and more evidence is required before making a definitive judgment.</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px; padding-left: 15px;">Whey protein is a mixture of beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, and immunoglobins.</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px; padding-left: 15px;">Possible benefits include weight loss and lowering cholesterol.</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 0px; padding-left: 15px;">Possible dangers include nausea and headaches, but at moderate doses, whey protein is not considered dangerous.</li></ul></div></div></div></div><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"></p></div><div class="css-0" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; color: #231f20; font-family: "Proxima Nova", "Proxima Nova Fallback", sans-serif; font-size: 18px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 0px; line-height: 0;"></span><h2 style="-webkit-font-smoothing: antialiased; box-sizing: inherit; clear: both; font-size: 38px; line-height: 42px; margin-bottom: 15px; margin-top: 45px; position: relative;"><div style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><a class="chartbeat-section" name="benefits" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Benefits</a></div></h2><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><img alt="whey protein powder" pinger-seen="true" src="https://cdn-prod.medicalnewstoday.com/content/images/articles/263/263371/whey-protein-powder.jpg" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; max-width: 100%; user-select: none;" /><br style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" /><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Whey protein is used for many things including muscle building and weight loss.</em></p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Aiding weight loss</span>: In one study of 158 people, published in <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Nutrition & Metabolism<span class="css-xi2i42 icon-hl-trusted-source-after" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; cursor: pointer; display: inline-block; text-decoration-line: none;"><span class="sro" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; height: 1px; left: -10000px; overflow: hidden; position: absolute; top: auto; width: 1px;">Trusted Source</span></span><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></span></em>, those who were given whey “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.”</p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Anti-cancer properties</span>: Promising results were published in the journal <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Anticancer Research<span class="css-xi2i42 icon-hl-trusted-source-after" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; cursor: pointer; display: inline-block; text-decoration-line: none;"><span class="sro" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; height: 1px; left: -10000px; overflow: hidden; position: absolute; top: auto; width: 1px;">Trusted Source</span></span><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></span></em> for the use of whey protein concentrate in cancer treatment. More research is needed.</p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Lowering cholesterol</span>: A study, published in <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">The British Journal of Nutrition<span class="css-xi2i42 icon-hl-trusted-source-after" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; cursor: pointer; display: inline-block; text-decoration-line: none;"><span class="sro" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; height: 1px; left: -10000px; overflow: hidden; position: absolute; top: auto; width: 1px;">Trusted Source</span></span><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></span></em>, gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels. They found that “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group).”</p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Asthma</span>: Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">International Journal of Food Science and Nutrition<span class="css-xi2i42 icon-hl-trusted-source-after" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; cursor: pointer; display: inline-block; text-decoration-line: none;"><span class="sro" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; height: 1px; left: -10000px; overflow: hidden; position: absolute; top: auto; width: 1px;">Trusted Source</span></span><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></span></em>, found that children with asthma who were supplemented with 10 grams of whey protein twice daily for 1 month had an improved immune response.</p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Blood pressure and cardiovascular disease</span>: Research published in the <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">International Dairy Journal</em> found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower.</p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Reducing weight loss in people with HIV</span>: A study published in the journal <em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Clinical and Investigative Medicine</em> found that whey protein may help reduce weight loss among HIV-positive patients.</p><div class="" id="onequarter-of-article" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></div></div><div class="css-0" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; color: #231f20; font-family: "Proxima Nova", "Proxima Nova Fallback", sans-serif; font-size: 18px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 0px; line-height: 0;"></span><h2 style="-webkit-font-smoothing: antialiased; box-sizing: inherit; clear: both; font-size: 38px; line-height: 42px; margin-bottom: 15px; margin-top: 45px; position: relative;"><div style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><a class="chartbeat-section" name="dangers" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Possible dangers</a></div></h2><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><img alt="muscular man holding his stomach" pinger-seen="true" src="https://cdn-prod.medicalnewstoday.com/content/images/articles/263/263371/muscular-man-holding-his-stomach.jpg" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; max-width: 100%; user-select: none;" /><br style="-webkit-font-smoothing: antialiased; box-sizing: inherit;" /><em style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Dangers of whey protein include stomach pains and cramps when consumed at high doses.</em></p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause:</p><ul style="-webkit-font-smoothing: antialiased; box-sizing: inherit; list-style-image: url("data:image/svg+xml,%3Csvg width='10' height='10' xmlns='http://www.w3.org/2000/svg'%3E%3Ccircle cx='5' cy='5' r='2.5' fill='%23000'/%3E%3C/svg%3E");"><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">stomach pains</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">cramps</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">reduced appetite</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">nausea</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">headache</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">fatigue</li></ul><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">Consistent high doses of whey protein may also cause <a class="content-link css-1pg8eb5 keywords" href="https://www.medicalnewstoday.com/articles/107146.php" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #3d5191; cursor: pointer;" title="What you need to know about acne">acne</a>. From a nutritional point of view, whey protein is very unusual and does not have a natural equivalent.</p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">Some people believe that there are risks from nutritionally refined foods such as these, because, although they contain a lot of nutrients, the balance is heavily tipped towards protein.</p></div><div class="css-0" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; color: #231f20; font-family: "Proxima Nova", "Proxima Nova Fallback", sans-serif; font-size: 18px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-size: 0px; line-height: 0;"></span><h2 style="-webkit-font-smoothing: antialiased; box-sizing: inherit; clear: both; font-size: 38px; line-height: 42px; margin-bottom: 15px; margin-top: 45px; position: relative;"><div style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"><a class="chartbeat-section" name="types" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Types</a></div></h2><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">There are three primary types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).</p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">Let’s look at each of these in turn:</p><ul style="-webkit-font-smoothing: antialiased; box-sizing: inherit; list-style-image: url("data:image/svg+xml,%3Csvg width='10' height='10' xmlns='http://www.w3.org/2000/svg'%3E%3Ccircle cx='5' cy='5' r='2.5' fill='%23000'/%3E%3C/svg%3E");"><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Whey protein concentrate</span> – WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower-end concentrates tend to have 30 percent protein and higher end up to 90 percent.</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Whey protein isolate</span> – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.</li><li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit; font-weight: bolder;">Whey protein hydrolysate</span> – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein.</li></ul><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">Also, WPH is commonly used in medical protein supplements and infant formulas because of its improved digestibility and reduced allergen potential.</p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;"><br /></p><p style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">Blog Reference:- medical news today(https://www.medicalnewstoday.com/)</p></div>https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-91810798717964895442021-06-07T02:12:00.003-07:002021-06-07T02:45:45.481-07:00Our Social Media Activities-May<li style="margin: 0px 0px 0.25em; 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font-family: Calibri; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 15/5/21</span></li></ul><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-R97yDgitE7M/YL3gY9xpqsI/AAAAAAAAA5c/v__d-AxmK_w6yuR1TkdCtBteSlulIXaEwCLcBGAsYHQ/s1024/bi4.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-R97yDgitE7M/YL3gY9xpqsI/AAAAAAAAA5c/v__d-AxmK_w6yuR1TkdCtBteSlulIXaEwCLcBGAsYHQ/s320/bi4.jpg" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><p><span style="font-family: Calibri; font-size: x-large;"><span style="font-size: medium;">You are free to use this image. *</span></span><span style="font-family: Calibri;">Design by:- Brijesh Yadav</span> </p></div><div class="separator" style="clear: both; text-align: left;"><ul style="text-align: left;"><li><span style="color: #1b8304; font-family: Calibri; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 9/5/21</span></li></ul><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-wG7lopLQ1cE/YL3gpCMN8wI/AAAAAAAAA5k/0bp3nNwo9XwoaVyEN-IVMftNuriu55O8gCLcBGAsYHQ/s1024/bi3.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-wG7lopLQ1cE/YL3gpCMN8wI/AAAAAAAAA5k/0bp3nNwo9XwoaVyEN-IVMftNuriu55O8gCLcBGAsYHQ/s320/bi3.jpg" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><p><span style="font-family: Calibri; font-size: x-large;"><span style="font-size: medium;">You are free to use this image. *</span></span><span style="font-family: Calibri;">Design by:- Brijesh Yadav</span> </p></div><div class="separator" style="clear: both; text-align: left;"><ul style="text-align: left;"><li><span style="color: #1b8304; font-family: Calibri; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 4/5/21</span></li></ul><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-LK8FcyLEkVM/YL3g44eHzoI/AAAAAAAAA5s/k2AkjXNp9e0LJKmEYGRYH9YUXUnX4TCuQCLcBGAsYHQ/s1024/bi2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-LK8FcyLEkVM/YL3g44eHzoI/AAAAAAAAA5s/k2AkjXNp9e0LJKmEYGRYH9YUXUnX4TCuQCLcBGAsYHQ/s320/bi2.jpg" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><p><span style="font-family: Calibri; font-size: x-large;"><span style="font-size: medium;">You are free to use this image. *</span></span><span style="font-family: Calibri;">Design by:- Brijesh Yadav</span> </p><p><br style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15.4px;" /></p></div><br /><span style="color: #1b8304; font-family: Calibri; font-size: large;"><br /></span></div><br /><span style="color: #1b8304; font-family: Calibri; font-size: large;"><br /></span></div><br /><span style="color: #1b8304; font-family: Calibri; font-size: large;"><br /></span></div><br /><span style="color: #1b8304; font-family: Calibri; font-size: large;"><br /></span></div><div><span style="color: #1b8304; font-family: Calibri; font-size: x-large; text-align: center;"><br /></span></div><br />https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-575063329478272012021-04-22T04:54:00.005-07:002021-04-23T04:22:15.044-07:00Our Social Media Activities-April<p></p><p></p><p></p><p></p><ul style="text-align: left;"><li><span style="font-family: Calibri;"> <span style="color: #1b8304; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 2/4/21</span></span></li></ul><span style="color: #1b8304; font-size: large;"><b><br /></b></span><ul style="text-align: left;"><p></p><p></p><p></p></ul><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-rhFIIOCkO3k/YIFMxjQM57I/AAAAAAAAA1o/S5M94uiPBNYWF4vITXtpSWXYsnCkSvr6wCLcBGAsYHQ/s1024/image1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-rhFIIOCkO3k/YIFMxjQM57I/AAAAAAAAA1o/S5M94uiPBNYWF4vITXtpSWXYsnCkSvr6wCLcBGAsYHQ/s320/image1.jpg" /></a></div></blockquote><p><span style="font-family: Calibri; font-size: x-large;"><span style="font-size: medium;"> You are free to use this image. *</span></span><span style="font-family: Calibri; font-size: medium;">Design by:- Brijesh Yadav</span> </p><p><br /></p><p><span style="-webkit-text-stroke-width: 0px; color: #1b8304; font-family: "Times New Roman"; font-size: large; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"></span></p><ul style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><li><span style="font-family: Calibri;"><span style="color: #1b8304; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 4/4/21</span></span></li></ul><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-k4jtyWW-fDQ/YIFMop-pS2I/AAAAAAAAA1k/Brb5O-R9WxI0NVoUtuxUFjjy8EIY1onWQCLcBGAsYHQ/s1024/image2.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em; text-align: left;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-k4jtyWW-fDQ/YIFMop-pS2I/AAAAAAAAA1k/Brb5O-R9WxI0NVoUtuxUFjjy8EIY1onWQCLcBGAsYHQ/s320/image2.jpg" /><b style="color: #1b8304; font-size: x-large; text-align: center;"></b></a></div></blockquote><p><br /></p><p> </p><p><br /></p><p><b style="color: #1b8304; font-size: x-large; text-align: center;"><br /></b></p><p><b style="color: #1b8304; font-size: x-large; text-align: center;"><br /></b></p><p><b style="color: #1b8304; font-size: x-large; text-align: center;"><br /></b></p><p><b style="color: #1b8304; font-size: x-large; text-align: center;"><br /></b></p><p><span style="font-family: Calibri; font-size: x-large;"> </span></p><p><span style="font-family: Calibri; font-size: x-large;"><span style="font-size: medium;"> You are free to use this image. *</span></span><span style="font-family: Calibri; font-size: medium;">Design by:- Brijesh Yadav</span></p><p><span style="font-family: Calibri; font-size: medium;"><br /></span></p><ul style="text-align: left;"><li><span style="font-family: Calibri;"> <span style="color: #1b8304; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 6/4/21</span></span></li></ul><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ENnv0vx5Yqw/YIFSHx4YL3I/AAAAAAAAA2E/DPW4QGHaJrAGIyTtcJF6pTTQcRuD4874ACLcBGAsYHQ/s1024/image3.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-ENnv0vx5Yqw/YIFSHx4YL3I/AAAAAAAAA2E/DPW4QGHaJrAGIyTtcJF6pTTQcRuD4874ACLcBGAsYHQ/s320/image3.jpg" /></a></div></blockquote><br /><span style="color: #1b8304; font-size: large;"><br /><b><br /></b></span><div class="separator" style="clear: both; text-align: center;"><p></p></div><div class="separator" style="clear: both; text-align: left;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Calibri;"><span style="font-size: medium;">You are free to use this image. *</span></span><span style="font-family: Calibri; font-size: medium;">Design by:- Brijesh Yadav</span><span style="font-family: Calibri;"> </span></div></span></div></blockquote><p> </p><p><span style="color: #1b8304; font-size: large;"></span></p><div class="separator" style="clear: both; text-align: center;"></div></div><p></p><ul><li><span style="font-family: Calibri;"> <span style="color: #1b8304; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 8/4/21<br /></span></span></li><span style="color: #1b8304; font-size: large;"></span></ul><span style="color: #1b8304; font-size: large;"><b><div><span style="color: #1b8304; font-size: large;"><b><br /></b></span></div><br /></b></span><p></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-36r-c8MpUvw/YIFYM5BwbLI/AAAAAAAAA2M/JJE3GiECg6gSMXio0cDy3BhVlUzRyBSXQCLcBGAsYHQ/s1024/image5.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-36r-c8MpUvw/YIFYM5BwbLI/AAAAAAAAA2M/JJE3GiECg6gSMXio0cDy3BhVlUzRyBSXQCLcBGAsYHQ/s320/image5.jpg" /></a></div></blockquote><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="color: #1b8304; font-size: large;"></span></p><div class="separator" style="-webkit-text-stroke-width: 0px; clear: both; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"></div><p></p><blockquote style="-webkit-text-stroke-width: 0px; border: none; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; margin: 0px 0px 0px 40px; orphans: 2; padding: 0px; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Calibri;"><span style="font-size: medium;">You are free to use this image. *</span></span><span style="font-family: Calibri; font-size: medium;">Design by:- Brijesh Yadav</span><span style="font-family: Calibri;"> </span></div></span></div></blockquote><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Calibri; text-align: left;"> </span><br /><ul style="text-align: left;"><li><span style="font-family: Calibri;"><span style="color: #1b8304; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 10/4/21<br /></span></span></li><span style="color: #1b8304; font-size: large;"></span></ul><span style="color: #1b8304; font-size: large;"><b><br /></b></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #1b8304; font-size: large;"><b><br /></b></span></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><span style="color: #1b8304; font-size: large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-AQSADalLLK4/YIFYvURMPdI/AAAAAAAAA2U/AQyzFe2QM4YeRRclvYxZ9jNxryLQ1EIpACLcBGAsYHQ/s1024/image6.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-AQSADalLLK4/YIFYvURMPdI/AAAAAAAAA2U/AQyzFe2QM4YeRRclvYxZ9jNxryLQ1EIpACLcBGAsYHQ/s320/image6.jpg" /><span style="color: black; font-family: Calibri; text-align: left;"><span style="font-size: medium;"></span></span></a></div></span></div></blockquote><p> </p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><blockquote style="border: none; color: black; font-size: medium; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Calibri;"><span style="font-size: medium;"> You are free to use this image. *</span></span><span style="font-family: Calibri; font-size: medium;">Design by:- Brijesh Yadav</span><span style="font-family: Calibri;"> </span></div></span></div></blockquote><p><span style="color: #1b8304; font-size: large;"></span></p><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><span style="font-family: Calibri;"><br /></span></div><ul style="text-align: left;"><li><span style="font-family: Calibri;"> <span style="color: #1b8304; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 12/4/21<br /></span></span></li><span style="color: #1b8304; font-size: large;"></span></ul><span style="color: #1b8304; font-size: large;"><b><br /></b></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #1b8304; font-size: large;"><b><br /></b></span></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><span style="color: #1b8304; font-size: large;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-g1pQGAsR13M/YIFaTuwv32I/AAAAAAAAA2c/K-QolijBcfEMXPvuEzdCjJnVbKmlVCjeQCLcBGAsYHQ/s1024/image7.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-g1pQGAsR13M/YIFaTuwv32I/AAAAAAAAA2c/K-QolijBcfEMXPvuEzdCjJnVbKmlVCjeQCLcBGAsYHQ/s320/image7.jpg" /><span style="color: black; font-family: Calibri; text-align: left;"><span style="font-size: medium;"></span></span></a></div></span></div></blockquote><p> </p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><ul style="text-align: left;"><li><span style="color: #1b8304; font-family: Calibri; font-size: xx-large; text-align: center;">Health@Priority Motivational Quotes - 14/4/21</span></li></ul><p></p><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><ul style="text-align: left;"><span style="color: #1b8304; font-size: large;"></span></ul></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><span style="color: #1b8304; font-size: large;"><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-KkVmMlnyDSw/YIFbhtcC8SI/AAAAAAAAA2k/_kLBLOPZg8wyrO2FBZatAD-SncmDbWbzQCLcBGAsYHQ/s1024/image10.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-KkVmMlnyDSw/YIFbhtcC8SI/AAAAAAAAA2k/_kLBLOPZg8wyrO2FBZatAD-SncmDbWbzQCLcBGAsYHQ/s320/image10.jpg" /></a></div></span></div></blockquote><p><span style="font-family: Calibri; font-size: x-large;"><span style="font-size: medium;"> You are free to use this image. *</span></span><span style="font-family: Calibri; font-size: medium;">Design by:- Brijesh Yadav</span><span style="font-family: Calibri; font-size: x-large;"> </span></p><p><span style="font-family: Calibri; font-size: x-large;"><br /></span></p><p><span style="-webkit-text-stroke-width: 0px; color: #1b8304; font-family: "Times New Roman"; font-size: large; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"></span></p><ul style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><li><span style="font-family: Calibri;"><span style="color: #1b8304; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 16/4/21<br /></span></span></li><span style="color: #1b8304; font-size: large;"></span></ul><p><br /></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-CKabzwu9STA/YIFcPkuYVOI/AAAAAAAAA2s/1WjRlatU4OkdSb_E5EyhDfg-DzFXoSJmwCLcBGAsYHQ/s1024/image11.jpg" style="color: #1b8304; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-CKabzwu9STA/YIFcPkuYVOI/AAAAAAAAA2s/1WjRlatU4OkdSb_E5EyhDfg-DzFXoSJmwCLcBGAsYHQ/s320/image11.jpg" /></a></div></span></div></blockquote><p><span style="font-family: Calibri; font-size: x-large;"><span style="font-size: medium;"> You are free to use this image. *</span></span><span style="font-family: Calibri; font-size: medium;">Design by:- Brijesh Yadav</span><span style="font-family: Calibri; font-size: x-large;"> </span></p><p><br /></p><ul><li><span style="font-family: Calibri;"><span style="color: #1b8304; font-size: x-large; text-align: center;">Health@Priority Motivational Quotes - 18/4/21<br /></span></span></li><span style="color: #1b8304; font-size: large;"></span></ul><span style="color: #1b8304; font-size: large; text-align: center;"></span><p><span style="font-size: x-large;"> </span><span style="color: #1b8304; font-size: x-large;"> </span><span style="font-size: x-large;"> </span></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-9GFsY99xfYE/YIFdNWiyaKI/AAAAAAAAA20/KrrmKoOu68gtfMpWtnP0etZs6WEhRmykgCLcBGAsYHQ/s1024/image12.jpg" style="color: #1b8304; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://1.bp.blogspot.com/-9GFsY99xfYE/YIFdNWiyaKI/AAAAAAAAA20/KrrmKoOu68gtfMpWtnP0etZs6WEhRmykgCLcBGAsYHQ/s320/image12.jpg" /></a></div></span></div></blockquote><p><span style="font-family: Calibri; font-size: x-large;"><span style="font-size: medium;"> You are free to use this image. *</span></span><span style="font-family: Calibri; font-size: medium;">Design by:- Brijesh Yadav</span><span style="font-family: Calibri; font-size: x-large;"> </span> </p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-9GFsY99xfYE/YIFdNWiyaKI/AAAAAAAAA20/KrrmKoOu68gtfMpWtnP0etZs6WEhRmykgCLcBGAsYHQ/s1024/image12.jpg" style="color: #1b8304; margin-left: 1em; margin-right: 1em;"></a> <span style="color: #1b8304;"> </span></div></span></div></blockquote><div class="separator" style="clear: both; text-align: center;"><ul style="text-align: left;"></ul></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span face="Arial, Tahoma, Helvetica, FreeSans, sans-serif" style="background-color: white; font-size: 15.4px; text-align: left;">Link:- </span><a href="http://www.thehapstore.com/" style="background-color: white; color: #3eb80f; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15.4px; text-align: left; text-decoration-line: none;">www.thehapstore.com</a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: center;"><span style="color: #1b8304; font-size: large;"><b><br /></b></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><p style="text-align: left;"></p>https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-12684364505932502902019-06-01T06:32:00.000-07:002019-06-01T06:32:17.645-07:00Conjugated Linoleic Acid (CLA)<div dir="ltr" style="text-align: left;" trbidi="on">
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<b style="mso-bidi-font-weight: normal;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: 20.0pt;">What is CLA?<o:p></o:p></span></b></div>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Conjugated Linoleic Acid (CLA) refers to a group of naturally occurring
isomers of linoleic acid present in ruminant fats and dairy products.<sup> </sup>Unlike
industrial <i>trans</i> fatty acids, <i>trans</i> CLA may
be of great potential benefit to human health.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">CLA isomers are produced from the bio hydrogenation of linoleic acid by
rumen bacteria of animals. The isomers that contain a double bond in the <i>trans</i> configuration
are biologically active.<sup>1</sup> CLA has been shown to offer numerous
health benefits with respect to cardiovascular disease, cancer, obesity,
osteoporosis and the immune system</span><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">.<o:p></o:p></span></div>
<h1 style="background: white; line-height: 24.0pt; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; vertical-align: baseline;">
<span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: 20.0pt;">The Effects of CLA on Health<o:p></o:p></span></h1>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">For the past two decades, conjugated linoleic acid (CLA) has attracted
significant research interest due to its favourable potential effects on
health. While studies are still in their early phase, published reviews on CLA
have highlighted the benefits of this natural ruminant fat.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Various
animal and human studies have investigated the role of CLA on health. CLA may play an
important protective role in:<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Cardiovascular diseases,<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Cancer,<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Obesity,<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Bone health,<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Immune and inflammatory responses</span><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">.<o:p></o:p></span></div>
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<u><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: 16.0pt;">Cardiovascular Disease<o:p></o:p></span></u></h2>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Emerging
evidence suggests that ruminant <em><span style="font-family: "arial" , "sans-serif";">trans</span></em> fat
is beneficial for cardiovascular health. Results from a number of animal
studies indicate that CLA has anti-atherosclerotic properties. It has been
found that CLA improves blood lipid profiles by reducing total cholesterol,
triacylglyceride and LDL cholesterol levels and improving HDL cholesterol
levels. However, human studies on CLA and cardiovascular disease markers
such as blood lipids and blood pressure have revealed inconsistent findings</span><span style="color: #666666; font-family: "arial" , "sans-serif";">.<o:p></o:p></span></div>
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<u><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: 16.0pt;">Cancer<o:p></o:p></span></u></h2>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Evidence from the literature
suggests that CLA has potential benefits against cancer. Studies examining the
consumption of CLA-rich milk products such as cheese have shown an inverse
association with <u><a href="https://www.dairynutrition.ca/scientific-evidence/cancer/milk-products-and-breast-cancer" style="background-position-x: 0px; background-position-y: 0px; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; font-style: inherit; font-weight: inherit;" target="_self"><span style="border: none 1.0pt; color: #888888; padding: 0cm;">breast cancer</span></a></u>. One study also found an inverse
correlation between CLA intake and colorectal cancer among women. Animal models
suggest that the mechanisms of the anti-carcinogenic properties of CLA include
modulation of eicosanoid production, interference in cell signaling pathways,
inhibition of DNA synthesis, promotion of apoptosis, and modulation of
angiogenesis</span><span style="color: #666666; font-family: "arial" , "sans-serif";">.<o:p></o:p></span></div>
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<u><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: 16.0pt;">Obesity<o:p></o:p></span></u></h2>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Several
studies of CLA supplementation have demonstrated that CLA may have an
anti-obesity effect and may improve body composition. In a review article on
long-term CLA supplementation in humans, CLA was linked to a modest reduction
in body fat and/or the prevention of regaining body fat in overweight or obese
subjects.<sup style="bottom: 1ex;">2 </sup>Another review examined the
mechanistic actions of CLA in obesity, and it was found in some studies on
humans that supplementation with CLA reduced adiposity, whereas this effect has
been found consistently in all studies on animals. The consistency in the
results of animal studies may be due to the higher CLA dosage used in the
trials with animal models compared to the dosage used on human subjects.<o:p></o:p></span></div>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">The
potential anti-obesity mechanisms of CLA include appetite suppression and
increased energy expenditure through increased basal metabolic rate. Additionally,
CLA inhibits adipogenesis and regulates lipogenesis. Another anti-obesity
mechanism of CLA is that it induces inflammation to produce pro-inflammatory
cytokines called adipokines. These can cause insulin resistance, which in turn
suppresses lipid synthesis and increases lipolysis in adipocytes. Furthermore,
CLA promotes and regulates adipocyte apoptosis.<sup style="bottom: 1ex;">3</sup><o:p></o:p></span></div>
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<u><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: 16.0pt;">Immune and Inflammatory Response<o:p></o:p></span></u></h2>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Various
studies using animal models have shown beneficial effects of CLA on immune and
inflammatory responses, including:<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">reduction of adverse effects caused by immune challenges;<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">reduction of colonic inflammation;<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">decrease in antigen-induced cytokine production in
immune-competent cells;<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">reduction of allergic-type immune responses;<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">Modulation of the production of cytokines, prostaglandins and
leukotrienes<o:p></o:p></span></div>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">.<o:p></o:p></span></div>
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<u><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: 16.0pt;">Conclusion<o:p></o:p></span></u></h2>
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<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 14.0pt;">There
is consistent evidence from animal studies that CLA may have several beneficial
effects on health</span><span style="color: #666666; font-family: "verdana" , "sans-serif"; font-size: 14.0pt;"><o:p></o:p></span></div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-83812203740197122442019-05-22T07:12:00.002-07:002019-05-22T07:19:46.711-07:00Difference Between Peanut Butter and Normal Butter<div dir="ltr" style="text-align: left;" trbidi="on">
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Peanut butter and butter are food spreads that have been in used for years. Well, both peanut butter and butter comes with many differences in their contents, nutritional value and other aspects.<br />
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A dairy product, butter is made from milk. Churning fresh/fermented cream or milk produces butter. It comprises of butterfat, milk proteins and water. Butter is normally produced from the milk of cow. But butter is also made from milk of other mammals like goats, sheep, buffalo and yaks.<br />
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On the other hand, Peanut butter is made from roasted ground peanuts. Dextrose or other sweeteners, hydrogenated vegetable oil and salt are the main ingredients in peanut butter. Dextrose and other sweeteners give taste, hydrogenated vegetable stabilizes and prevents separation of oils, and salt prevents spoilage.<br />
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Peanut butter comes in smooth and crunchy forms. On the other hand, butter remains solid when refrigerated but spreads at room temperature and melts at 32 to 35 degree Celsius.<br />
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When comparing the nutritional values, peanut butter and butter have much difference between them. When comparing the nutritional value per 100 gm of peanut butter and butter, one can see that butter comes with more energy than peanut butter. When butter comes with energy of 720 kcal, it is just 590 kcal in peanut butter.<br />
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Butter comes with a higher fat content when compared to peanut butter. When 81 gm of fat is seen in a 100 gm of butter, it is only 50 gm in peanut butter. Comparing the protein level, butter comes with just one gm of protein while peanut butter has 25 gm of protein content.<br />
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<b>Health Benefits of Peanut Butter -</b></h3>
Eating peanut butter in moderation and as part of an overall healthful diet may provide the following benefits:<br />
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1. Weight loss<br />
Several studies suggest that eating peanuts and other nuts can help people maintain their weight, or even help with weight loss.<br />
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This may be because peanuts improve satiety, which is the feeling of fullness, thanks to their protein, fat, and fiber content.<br />
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A 2018 study suggests that eating nuts, including peanuts, reduces a person's risk of being overweight or obese. This study compared the dietary and lifestyle data for over 373,000 people from 10 European countries over 5 years.<br />
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Earlier research based on data gathered from over 51,000 women suggested that those who ate nuts twice weekly or more experienced slightly less weight gain over an 8-year period than women who rarely ate nuts.<br />
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2. Boosting heart health<br />
Peanut butter contains many nutrients that can improve heart health, including:<br />
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monounsaturated fatty acids (MUFAs)<br />
polyunsaturated fatty acids (PUFAs)<br />
niacin<br />
magnesium<br />
vitamin E<br />
The proportion of unsaturated fats (PUFAs and MUFAs) to saturated fats in the diet plays a particularly important role in heart health. Peanut butter has a similar ratio to olive oil — which is also known as a heart-healthy option.<br />
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A high intake of nuts may have links to a reduced risk of mortality from heart disease or other causes. The researchers recommend peanuts in particular as a cost-effective way to improve heart health for some people.<br />
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Research also suggests that including 46 g per day of peanuts or peanut butter into an American Diabetes Association (ADA) diet plan for 6 months could benefit the heart, improve blood lipid profiles, and control weight for people with diabetes.<br />
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However, as peanut butter is high in calories, it is crucial that a person limits their intake if they do not want to put on weight. Eating more than the recommended amount will also increase fat and sodium intake, which does not benefit the heart.<br />
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3. Bodybuilding<br />
Senior lady working out at the gym<br />
Peanut butter is an easy way to increase calorie intake.<br />
Many bodybuilders and fitness enthusiasts include peanut butter in their diets for various reasons.<br />
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Although calorie amounts will vary based on stature, activity level, and metabolic rate, the typical daily recommended calorie intake ranges from around 1,600–2,400 calories per day for women and up to 3,000 calories per day for men. However, active adult men should consume up to 3,000 calories daily, while active women need up 2,400 calories per day.<br />
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Thanks to its high-calorie content, peanut butter is an easy way to increase calorie and unsaturated fat intake.<br />
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Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person's daily protein intake.<br />
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Spreading peanut butter on whole-grain bread makes a more complete protein meal, as the bread contains the amino acid methionine, which peanut butter lacks.<br />
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4. Managing blood sugar levels<br />
Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber.<br />
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These characteristics mean that peanut butter, with no added sugar, does not have a significant impact on blood glucose levels. This means it can be a good option for those with diabetes.<br />
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The ADA recommend that people replace saturated fats with monounsaturated fats in their diets. They suggest peanut butter, peanuts, and peanut oil as good sources of monounsaturated fat.<br />
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A small 2013 study suggests that eating peanut butter or peanuts for breakfast could help women with obesity and an increased risk of type 2 diabetes to manage their blood glucose levels. According to the survey, the women who added nuts to their breakfast had lower blood sugar levels and reported less hunger compared to women who ate a breakfast that contained the same amount of carbohydrates but no nuts.<br />
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Peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes. Continuous periods of high blood sugar may reduce magnesium levels in the body. Low magnesium levels are linked to prediabetes and type 2 diabetes.<br />
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5. Reducing the risk of breast disease<br />
Eating peanut butter, especially from a young age, may reduce the risk of benign breast disease (BBD), which increases the risk of breast cancer.<br />
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A study in the journal Breast Cancer Research and Treatment, reports that eating peanut butter and nuts at any age may result in a lower risk of developing BDD by age 30.<br />
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The researchers examined the data for over 9,000 schoolgirls in America. Other types of pulses, such as beans and soy, along with vegetable fats and other nuts, may also offer protection from BBD.<br />
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Even those with a family history of breast cancer had a significantly lower risk if they ate peanut butter and these other foods.<br />
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-54628951509129510652019-04-11T07:20:00.000-07:002019-04-11T07:22:22.003-07:00Benefit of Carb Loading For Athletes/Runners<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white; color: #60646c; font-family: "nstext" , "helvetica" , "arial" ,; font-size: 16px;">As a runner, you know the importance of glycogen stores (reservoir of glucose) that are vital to support the performance levels. Carbohydrate loading refers to a strategy that involves consuming higher than usual amount of carbohydrates, 1-4 days prior to the event to maximise glycogen stores. This can help fuel the run and prevent you from hitting the wall. Muscle glycogen levels are normally in the range of 100-120 mmol/kg ww (wet weight). With carb-loading (up to 70% of your daily calories), your glycogen levels can increase to around 150-200 mmol/kg ww.</span><br />
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<span style="background-color: white; color: #60646c; font-family: "nstext" , "helvetica" , "arial" ,; font-size: 16px;"><b>Check out this simple guide on carbohydrate loading</b></span><br />
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<span style="background-color: white; color: #646464; font-family: "gothammedium" , sans-serif; font-size: 16px; font-weight: bolder;">Carbohydrate loading can extend the duration of exercise by approximately 20% and improve performance over a set distance by 2-3%.</span><br />
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Three tips on effective carb loading:</h3>
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<span style="background-color: white; box-sizing: border-box; color: #646464; font-family: "gothammedium" , sans-serif; font-size: 16px; font-weight: bolder;">Fuel it enough</span></div>
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<span style="background-color: white; color: #646464; font-family: "gothambook" , sans-serif; font-size: 16px;">Increase your carbohydrate intake to about 10-12 g/kg of body weight (70% of your daily calories), 3-4 days before the event. The easiest way to achieve a simple, successful carb load is to include carbohydrate-rich foods at every meal and snack. Some examples are given in the table below.</span><span style="background-color: white; box-sizing: border-box; color: #646464; font-family: "gothambook" , sans-serif; font-size: 12px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">6</span></div>
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<span style="background-color: white; box-sizing: border-box; color: #646464; font-family: "gothammedium" , sans-serif; font-weight: bolder;"><span style="box-sizing: border-box; font-family: "gothammedium" , sans-serif; font-weight: bolder;">Watch for other macros</span></span></div>
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<span style="background-color: white; box-sizing: border-box; color: #646464; font-family: "gothammedium" , sans-serif; font-weight: bolder;">Avoid foods high in fat such as fried foods and limit high protein foods such as meat just before the event, as they will fill you up making it difficult to consume enough carbohydrates. Opt for low fibre foods, as too much fibre may cause stomach upset.</span></div>
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<span style="box-sizing: border-box; font-family: "gothammedium" , sans-serif; font-weight: bolder;">Relax and Rest</span> completely the day before your big event. Eating enough carbohydrates in combination with tapering activity helps improve glycogen stores.</div>
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Still not sure on what to eat? Have a look at this simple meal plan that would be helpful for you.</div>
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The following meal plan can be used as a reference for a 70kg athlete targeting at carbohydrate loading:</div>
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<span class="reference-title" style="box-sizing: border-box; font-size: 14px;">References</span><br />
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<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-size: 16px; margin-bottom: 15px;">
Coaching Association of Canada. Carbohydrate loading - Is it for you? ON, Canada: Sports Nutrition Advisory Committee; 2011.</div>
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<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-size: 16px; margin-bottom: 15px;">
Australian Sport Commission. Carbohydrate loading. Bruce, Australia: AIS Sports Nutrition; 2009.</div>
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<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-size: 16px; margin-bottom: 15px;">
Mc Kune A. Carbohydrate loading and exercise performance. Washington, DC, USA: Spring; 2007</div>
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<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-size: 16px; margin-bottom: 15px;">
Synder CV. Carbohydrate loading: What’s an athlete to do? Ohio, USA: Cleveland clinic; 2011</div>
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<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-size: 16px; margin-bottom: 15px;">
Wheat foods Council. Healthy carb-loading maximises energy for the big race. CO, USA: Wheat foods council; 2015.</div>
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<li style="box-sizing: border-box;"><div style="box-sizing: border-box; font-size: 16px; margin-bottom: 15px;">
Gopalan C, Rama Sastri BV, Balasubramanian SC. Nutritive value of Indian foods. Hyderabad: National Institute of Nutrition, ICMR. 2012; 47-58.</div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-43979320475520618142018-11-07T04:04:00.002-08:002018-11-08T03:56:17.442-08:00The Importance of Vitamins in Our Body <div dir="ltr" style="text-align: left;" trbidi="on">
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 12pt;">Vitamins
are a group of substances that are needed for normal cell function, growth, and
development.</span><br />
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 12pt;"><br /></span>
<span style="font-size: 12pt;">There
are 13 essential vitamins. This means that these vitamins are required for the
body to work properly. They are:</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="font-size: 12pt;"><br /></span>
<span style="font-size: 12pt;">Vitamin
A,C, D , E, K,B1 (thiamine), B2 (riboflavin), B3 (niacin), Pantothenic acid
(B5), Biotin (B7),Vitamin B6, Vitamin B12 (cyanocobalamin), Foliate (folic acid
and B9).</span></span></div>
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<a href="https://1.bp.blogspot.com/-vwin7Q10Zzc/W-LU1rm4g-I/AAAAAAAAAcY/S7vQxPKKn3IHe9MAvv589qFtldPggqk1gCLcBGAs/s1600/multivitamins_spoon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" data-original-height="482" data-original-width="643" height="298" src="https://1.bp.blogspot.com/-vwin7Q10Zzc/W-LU1rm4g-I/AAAAAAAAAcY/S7vQxPKKn3IHe9MAvv589qFtldPggqk1gCLcBGAs/s400/multivitamins_spoon.jpg" width="400" /></span></a></div>
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<span style="font-size: 12pt;">Each
of the vitamins listed below has an important job in the body. A vitamin
deficiency occurs when you do not get enough of a certain vitamin. Vitamin
deficiency can cause health problems.</span></span></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif; font-size: 12.0pt;">Not
eating enough fruits, vegetables, beans, lentils, whole grains and fortified
dairy foods may increase your risk for health problems, including heart
disease, cancer, and poor bone health (<a href="https://medlineplus.gov/ency/article/000360.htm"><span style="color: windowtext; text-decoration: none; text-underline: none;">osteoporosis</span></a>).<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002400.htm"><span style="color: windowtext;">Vitamin A</span></a></span></u><span style="font-size: 12.0pt;"> helps form and maintains healthy
teeth, bones, soft tissue, mucus membranes, and skin.<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002402.htm"><span style="color: windowtext;">Vitamin B6</span></a></span></u><span style="font-size: 12.0pt;"> is also called
pyridoxine. Vitamin B6 helps form red blood cells and maintain brain function.
This vitamin also plays an important role in the proteins that are part of many
chemical reactions in the body. The more <u><a href="https://medlineplus.gov/ency/article/002467.htm"><span style="color: windowtext;">protein</span></a> </u>you
eat the more pyridoxine your body requires.<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002403.htm"><span style="color: windowtext;">Vitamin B12</span></a>,</span></u><span style="font-size: 12.0pt;"> like the other B
vitamins, is important for metabolism. It also helps form red blood cells and
maintain the <u><a href="https://medlineplus.gov/ency/article/002311.htm"><span style="color: windowtext;">central nervous system</span></a></u>.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002404.htm"><span style="color: windowtext;">Vitamin C</span></a></span></u><span style="font-size: 12.0pt;">, also called ascorbic acid, is an
antioxidant that promotes healthy teeth and gums. It helps the body absorb iron
and maintain healthy tissue. It also promotes wound healing.<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002405.htm"><span style="color: windowtext;">Vitamin D</span></a></span></u><span style="font-size: 12.0pt;"> is also known as the
"sunshine vitamin," since it is made by the body after being in the
sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the
body's requirement of vitamin D for most people at most latitudes. People who
do not live in sunny places may not make enough vitamin D. It is very hard to
get enough vitamin D from food sources alone. Vitamin D helps the body absorb
calcium. You need calcium for the normal development and maintenance of healthy
teeth and bones. It also helps maintain proper blood levels of <u><a href="https://medlineplus.gov/ency/article/002412.htm"><span style="color: windowtext;">calcium</span></a></u>
and <u><a href="https://medlineplus.gov/ency/article/002424.htm"><span style="color: windowtext;">phosphorus</span></a></u>.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002406.htm"><span style="color: windowtext;">Vitamin E</span></a></span></u><span style="font-size: 12.0pt;"> is an antioxidant also known as
tocopherol. It helps the body form red blood cells and use vitamin K.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002407.htm"><span style="color: windowtext;">Vitamin K</span></a></span></u><span style="font-size: 12.0pt;"> is needed because without it,
blood would not stick together (coagulate). Some studies suggest that it is
important for bone health.<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002410.htm"><span style="color: windowtext;">Biotin</span></a></span></u><span style="font-size: 12.0pt;"> is essential for the metabolism
of proteins and carbohydrates, and in the production of hormones and
cholesterol.<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002409.htm"><span style="color: windowtext;">Niacin</span></a> </span></u><span style="font-size: 12.0pt;">is a B vitamin that
helps maintain healthy skin and nerves. It also has cholesterol-lowering
effects at higher doses.<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002408.htm"><span style="color: windowtext;">Folate</span></a></span></u><span style="font-size: 12.0pt;"> works with vitamin B12 to help
form red blood cells. It is needed for the production of DNA, which controls
tissue growth and cell function. Any woman who is pregnant should be sure to
get enough folate. Low levels of folate are linked to birth defects such
as <u><a href="https://medlineplus.gov/ency/article/001558.htm"><span style="color: windowtext;">spina bifida</span></a>.</u> Many foods are now
fortified with folic acid.<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002410.htm"><span style="color: windowtext;">Pantothenic acid</span></a></span></u><span style="font-size: 12.0pt;"> is essential
for the metabolism of food. It also plays a role in the production of hormones
and cholesterol.<o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002411.htm"><span style="color: windowtext;">Riboflavin</span></a></span></u><span style="font-size: 12.0pt;"> (vitamin B2)
works with the other B vitamins. It is important for body growth and the
production of red blood cells.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><u><span style="font-size: 12.0pt;"><a href="https://medlineplus.gov/ency/article/002401.htm"><span style="color: windowtext;">Thiamine</span></a> </span></u><span style="font-size: 12.0pt;">(vitamin B1) helps
the body cells change <u><a href="https://medlineplus.gov/ency/article/002469.htm"><span style="color: windowtext;">carbohydrates</span></a> </u>into
energy. Getting enough carbohydrates is very important during pregnancy and
breastfeeding. It is also essential for heart function and healthy nerve cells.<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-BKzXyz7j_Do/W-LVPFKyvZI/AAAAAAAAAcg/E17Tlvn5qpMMDuqNMPriK25gLcs3EMoiwCLcBGAs/s1600/multivitamine_alfa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" data-original-height="320" data-original-width="705" height="180" src="https://2.bp.blogspot.com/-BKzXyz7j_Do/W-LVPFKyvZI/AAAAAAAAAcg/E17Tlvn5qpMMDuqNMPriK25gLcs3EMoiwCLcBGAs/s400/multivitamine_alfa.jpg" width="400" /></span></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: 18.65pt; margin-bottom: 8.55pt; mso-outline-level: 2; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b><span style="color: #404040; font-size: 15.5pt;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></b><b><span style="color: #404040; font-size: 20.0pt;">Food
Sources<o:p></o:p></span></b></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;"><u>FAT-SOLUBLE
VITAMINS</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Vitamin
A:-<span style="mso-spacerun: yes;"> </span></span></b><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span></span><span style="font-size: 12.0pt;">Dark-colored fruits, Dark leafy
vegetables, Egg yolk, Fortified milk and dairy products (cheese, yogurt,
butter, and cream),</span><span style="font-size: 12.0pt;"> </span><span style="font-size: 12.0pt;">Liver, beef, and fish.</span><span style="font-size: 12.0pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Vitamin
D:-<span style="mso-spacerun: yes;"> </span></span></b><span style="font-size: 12.0pt;">Fish (fatty fish such as salmon,
mackerel, herring, and orange roughy), Fish liver oils (cod liver oil), Fortified
cereals, Fortified milk and dairy products (cheese, yogurt, butter, and cream).</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Vitamin
E:- </span></b><span style="font-size: 12.0pt;">Avocado,
Dark green vegetables (spinach, broccoli, asparagus, and turnip greens),</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Margarine (made from
safflower, corn, and sunflower oil), Oils (safflower, corn, and sunflower),</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Papaya and mango, Seeds
and nuts</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,
</span></b><span style="font-size: 12.0pt;">Wheat
germ and wheat germ oil.</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Vitamin
K:- </span></b><span style="font-size: 12.0pt;">Cabbage,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Cauliflower,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Cereals,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Dark green vegetables
(broccoli, Brussels sprouts, and asparagus), Dark leafy vegetables (spinach,
kale, collards, and turnip greens)</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Fish,
liver, beef, and eggs.</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif; font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span><u>WATER-SOLUBLE VITAMINS <o:p></o:p></u></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Biotin:-
<span style="mso-spacerun: yes;"> </span></span></b><span style="font-size: 12.0pt;">Chocolate,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Cereal,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Egg yolk,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Legumes,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Milk, Nuts, Organ meats (liver, kidney),</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Pork, Yeast.</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Folate:-
</span></b><span style="font-size: 12.0pt;">Asparagus
and broccoli,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Beets,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Brewer's yeast</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Dried beans (cooked
pinto, navy, kidney, and lima)</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Fortified
cereals</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,
</span></b><span style="font-size: 12.0pt;">Green,
leafy vegetables (spinach and romaine lettuce)</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Lentils</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Oranges and orange juice</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Peanut butter,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Wheat germ.</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Niacin
(vitamin B3):- </span></b><span style="font-size: 12.0pt;">Avocado,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Eggs, Enriched breads
and fortified cereals, Fish (tuna and salt-water fish), Lean meats</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Legumes</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Nuts</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Potato, Poultry.</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 17.15pt; vertical-align: baseline;">
<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Pantothenic
acid:- </span></b><span style="font-size: 12.0pt;">Avocado,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"> </span></b><span style="font-size: 12.0pt;">Broccoli, kale, and
other vegetables in the cabbage family</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Eggs</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Legumes and lentils</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Milk</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Mushroom</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Organ meats</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Poultry</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">White and sweet
potatoes</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,
</span></b><span style="font-size: 12.0pt;">Whole-grain
cereal.<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Thiamine
(vitamin B1):- </span></b><span style="font-size: 12.0pt;">Dried
milk,</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">
</span></b><span style="font-size: 12.0pt;">Egg</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Enriched bread and
flour</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,
</span></b><span style="font-size: 12.0pt;">Lean
meats</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,
</span></b><span style="font-size: 12.0pt;">Legumes
(dried beans)</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Nuts
and seeds</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,
</span></b><span style="font-size: 12.0pt;">Organ
meats</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,
</span></b><span style="font-size: 12.0pt;">Peas</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,</span></b><span style="font-size: 12.0pt;">Whole grains.</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Pyroxidine
(vitamin B6):- </span></b><span style="font-size: 12.0pt;">Avocado</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Banana</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Legumes (dried beans)</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Meat</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Nuts</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Poultry</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Whole grains (milling
and processing removes a lot of this vitamin).</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Vitamin
B12:- </span></b><span style="font-size: 12.0pt;">Meat</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Eggs</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Fortified foods such
as soymilk</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">,
</span></b><span style="font-size: 12.0pt;">Milk
and milk products</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Organ
meats (liver and kidney)</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Poultry</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Shellfish.<span style="mso-spacerun: yes;"> </span></span></span></div>
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<span style="font-family: Verdana, sans-serif;"><b><span style="font-size: 12.0pt;">NOTE:</span></b><span style="font-size: 12pt;"> Animal sources of vitamin B12 are absorbed much better by
the body than plant sources</span></span></div>
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<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Vitamin
C (ascorbic acid):- </span></b><span style="font-size: 12.0pt;">Broccoli</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Brussels sprouts</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Cabbage</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Cauliflower</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Citrus fruits</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Potatoes</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Spinach</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Strawberries</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">, </span></b><span style="font-size: 12.0pt;">Tomatoes and tomato
juice.</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;"><o:p></o:p></span></b></span></div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-13353497147480389772018-10-24T06:38:00.000-07:002018-11-08T03:56:34.670-08:00Citrulline Malate<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-family: Verdana, sans-serif; font-size: 16.0pt; line-height: 115%;"><span style="color: #ea9999;"><u>What Is Citrulline Malate?</u></span><o:p></o:p></span></b></div>
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<span style="color: #373a3c; font-family: Verdana, sans-serif; font-size: 12pt;">Citrulline
is an amino acid that is produced when the amino acid ornithine combines with
carbamoyl phosphate. This happens during the urea cycle, a way that the body
disposes of nitrogen waste. The excess citrulline from supplementation is
thought to put the urea cycle into overdrive, sucking up the ammonia (made of
three nitrogen molecules) produced by working muscles before it can produce
fatigue.</span></div>
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<span style="color: #373a3c; font-family: Verdana, sans-serif; font-size: 12.0pt; line-height: 115%;">Citrulline
is also a by-product of the body's conversion of the amino acid arginine into
nitric oxide (NO). Excess citrulline, a number of studies have shown, increases
the amount of arginine in the blood, leading to increased NO production. More
NO, you may have heard, means increased blood flow to muscles during exercise,
which allows them to last longer under duress—and produce bigger muscle pumps
to weightlifters.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="color: #373a3c; font-size: 12.0pt; line-height: 115%;">L-citrulline
is a naturally occurring amino acid found in food, such as watermelons, and <span style="mso-spacerun: yes;"> </span>also made in the body. Our bodies change
L-citrulline into another amino acid called L-arginine and also to nitric
oxide. L-citrulline might help increase the supply of ingredients the body
needs to making certain proteins.</span><o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="color: #373a3c; font-size: 12.0pt; line-height: 115%;">SOURCES-
watermelons,legumes,meat,fish,nuts, or can be purchased as a supplement</span><o:p></o:p></span></div>
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<a href="https://1.bp.blogspot.com/-n_UgdVQOesA/W9BtRzKmekI/AAAAAAAAAbw/HfGONPoRTrkSBr4PSxi6VSAVDzXAeSr9gCLcBGAs/s1600/watermelon-dumbbell-22396533.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" data-original-height="235" data-original-width="360" height="260" src="https://1.bp.blogspot.com/-n_UgdVQOesA/W9BtRzKmekI/AAAAAAAAAbw/HfGONPoRTrkSBr4PSxi6VSAVDzXAeSr9gCLcBGAs/s400/watermelon-dumbbell-22396533.jpg" width="400" /></span></a></div>
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<b style="text-indent: 0.5in;"><span style="font-size: 16.0pt; line-height: 115%;"><span style="color: #e06666; font-family: Verdana, sans-serif;"> <u>Benefits of L-Citrulline</u></span></span></b><br />
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #373a3c;">The benefit of greater amounts of NO would then mean </span><strong style="background-color: white; color: #373a3c;">improved blood flow</strong><span style="background-color: white; color: #373a3c;">
which could increase nutrient delivery and waste product clearance from working
muscles (e.g. plasma lactate and ammonium).</span></span><br />
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<span style="color: #373a3c; font-family: Verdana, sans-serif;">This would therefore<strong> improve
muscle function</strong> and capacity to sustain activity; and
subsequently<strong> reduce
fatigue</strong>.<o:p></o:p></span></div>
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<b><span style="font-family: Verdana, sans-serif; font-size: 16.0pt; line-height: 115%;"> <span style="color: #e06666;"><u>Malate | How does it work?</u></span><o:p></o:p></span></b></div>
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<span style="color: #373a3c; font-family: Verdana, sans-serif;">So that explains how citrulline assists our ability to beat
fatigue; but what about the other bit which is attached?<o:p></o:p></span></div>
<div style="background: white;">
<span style="color: #373a3c; font-family: Verdana, sans-serif;">Malate facilitates a process called anaplerosis which is the act
of replenishing component parts of the tricarboxyic acid cycle- also known as
the Kreb cycle. This is a key component of aerobic respiration and how we <em>gain energy</em> from
the use of oxygen.<o:p></o:p></span></div>
<div style="background: white;">
<span style="color: #373a3c; font-family: Verdana, sans-serif;">Malate will influence certain anaplerotic reactions and reduce
the block of the oxidative energy pathway caused by excess ammonia. It then
uses lactic acid formed as a byproduct of exercise to form more pyruvate. With
more efficiency of aerobic metabolism, we are then able to create more
adenosine triphosphate (<strong>ATP-
energy!</strong>)- Hence reducing fatigue!<o:p></o:p></span></div>
<div style="background: white;">
<span style="color: #373a3c; font-family: Verdana, sans-serif;">In fact, upon testing, significantly more aerobically produced
ATP is generated when CM is provided, showing an enhancement of oxidative
processes. This study also showed significantly faster phosphocreatine level
recovery following exercise and levels of both muscle PH and power were both
sustained at a higher level- indicating a decreased rate of ATP formed through
anaerobic metabolism.<o:p></o:p></span></div>
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<span style="color: #373a3c; font-family: Verdana, sans-serif;">Other plasma and muscle changes following exercise with CM
supplementation include higher levels of insulin; more efficient use of branch
chain amino acids during exercise; and facilitation of greater increases of
growth hormone.<o:p></o:p></span></div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-43258267969087276842018-05-12T04:08:00.002-07:002018-10-24T06:39:52.657-07:00Muscle Builders VS Mass Gainers<div dir="ltr" style="text-align: left;" trbidi="on">
All you need to know about Gainers!!<br />
<br />
<b>What Is A Mass Gainer?</b><br />
A mass gainer is a supplement that provides protein, carbohydrates and possibly fats<br />
With the intention of helping to add muscle mass. It is a high-calorie protein powder.<br />
The more calorie intake more will be the gain. These mass gainers generally comes with proteins<br />
and carbs in the ratio of 1:4 or 1:5.These products has much more calories that helps in increasing<br />
Muscle mass, muscle girth and restore extra carbs in the forms of glycogen. Although prolong<br />
Use of mass gainer might give person a bulky appearance, hence proper supplementation & expert guidance is needed in order to build proper aesthetics physique. To put on mass you need to be in a calorie surplus. This means you are consuming 300-500 calories more per day than you’re burning through exercise and just going through your daily routine.<br />
If you have been trying to add mass and you’ve seen no increase in weight then you’re not in a calorie surplus. Without being in a surplus you’re not going to gain mass. It really is that simple. When trying to reach a calorie surplus it is important to consume the right quality of macronutrients. You may well have heard the phrase ‘dirty bulk’, which refers to eating whatever you want to achieve a calorie surplus. Consuming fried chicken may increase your calorie intake but it also comes with increased fat.<br />
<br />
Let me put more light on; <b>what is muscle builder?</b><br />
These are one of the category of supplements that has proteins to carbs ratio of 1:2 or<br />
1:3.generally delivers 350 calories per serving. Gym enthusiasts looking to build muscle<br />
and gain mass might choose muscle builder supplements. The combination of proteins may help<br />
give you a slight muscle-building edge and the extra calories can encourage anabolism & muscle<br />
growth. Supplement manufacturers may also claim that their products help you recover faster and<br />
burn fat. Unless you are undergoing a strict strength-training regimen, muscle builder supplements<br />
are probably unnecessary.<br />
<br />
<b>About the Author</b> – Ravi A Yadav is a registered* pharmacist and a gym enthusiast. He is an expert in weight management and fat loss guidance. He has conducted various fitness workshops in well known institutions & gyms. * Registration Number :210683<br />
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-25244940441407018342018-05-12T04:04:00.004-07:002018-10-24T06:40:14.735-07:00PRE-WORKOUT NUTRITION<div dir="ltr" style="text-align: left;" trbidi="on">
When it comes to workout nutrition , it becomes quite confusing what should be taken pre-workout such that before workout so as to maintain the optimum energy level throughout the workout process .the choice of protein and carbohydrates and their quantity required in the pre and post- workout meals are targeted to serve two purposes.<br />
1) It should provide enough fuel that can enhance muscle performance during workout process.<br />
2) The one that helps in faster recovery<br />
Energy system of a human body<br />
<b>Why there is need of pre-workout nutrition?</b><br />
Muscle contraction during weight training or cardiovascular training requires energy. Muscle contracts due to actin and myosin protein filaments comes closer by sliding over each .This sliding of the actin and myosin protein filaments in the muscle needs energy .If a optimum level of energy deriving sources such as carbs and protein is not up to the mark there is process called catabolism takes place that leads to breakdown of muscle hence pre-workout nutrition has an important role in muscle building process.<br />
BMR stands for basal metabolic rate is an important phenomena that contributes in fat loss process and this is directly proportional to the fat loss such that as a basal metabolic rate increases the fat loss will be more hence exercise training with higher calorie- burn involves only 1-2 hours of the day , where as our body burns calorie for our BMR continuously 24 hours of the day.<br />
<b>Main characteristics of pre-weight training nutrition</b><br />
<b>1) Carbohydrates sources </b><br />
The main purpose of carbohydrate intake is to increase glucose storage as muscle glycogen .In order to achieve this goal the carbohydrate should be slowly absorbed such that there is slow release of glucose into the bloodstream and the insulin diverts all the glucose into muscle glycogen. Whole cereals – Wheat chapati, dalia , oates , cereals serve as better pre-workout carbohydrates than fruits before intense weight training ,it supply higher quantity of carbohydrates and energy with lesser amount of fibre .<br />
Slow –absorbed fruits includes Apple, Orange, pear, guava, papaya<br />
Apple takes too long to digest as it contains fructose and high fibre. Pre –weight training carbohydrate should never be fast absorbed and high fibre- food.<br />
<b>2) Protein sources</b><br />
The main purpose of pre workout protein source is to prevent muscle breakdown for amino acids .During an intense workout, amino acids such as the Branched chain amino acids BCAA are rapidly used for energy .supplying a best quality protein of high biological value and rich in BCAA will reduce breakdown of muscle protein for obtaining the same amino acids.<br />
Slow absorbed first-class protein rich in BCAA is the ideal pre-workout protein<br />
Few example skimmed milk paneer or casein, combination of egg white and yolk may be included. The protein source should never be heavy to digest and second class protein such as pulses, soya , nuts and other plant protein. Recommended quantity may be 20-30 grams of first class protein.<br />
<br />
<b>About the Author</b> – Ravi A Yadav is a registered* pharmacist and a gym enthusiast. He is an expert in weight management and fat loss guidance. He has conducted various fitness workshops in well known institutions & gyms. * Registration Number awaited.<br />
<br />
Link:-<a href="http://www.thehapstore.com/">www.thehapstore.com</a><br />
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Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.</div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-57050339441343019612018-05-12T04:03:00.001-07:002018-10-24T06:40:27.475-07:00Alpha-Lipoic Acid<div dir="ltr" style="text-align: left;" trbidi="on">
<b>1) What is alpha lipoic acid and how it is derived?</b><br />
Lipoic acid also known as α-lipoic acid and alpha lipoic acid (ALA) and thioctic acid is an organosulfur compound derived from octanoic acid. ALA is made in animals normally, and is essential for aerobic metabolism.Lipoic acid is present in almost all foods, but slightly more so in kidney, heart, liver, spinach, broccoli, and yeast extract. Naturally occurring lipoic acid is always covalently bound and not readily available from dietary sources. In addition, the amount of lipoic acid present in dietary sources is very low. For instance, the purification of lipoic acid to determine its structure used an estimated 10 tons of liver residue, which yielded 30 mg of lipoic acid. As a result, all lipoic acid available as a supplement is chemically synthesized.<br />
<br />
<b>2) Mechanisms of action and its function</b><br />
<br />
Lipoic acid neutralizes free radicals and associated oxidative cellular damage.Lipoic acid scavenges several reactive oxygen species .Lipoic acid also helps regenerate antioxidant vitamins C and E.In addition, lipoic acid promotes the activity of other antioxidants such as glutathione and coenzyme Q10, which are two essential anti-aging health-promoting compounds .Lipoic acid increases tissue GSH levels, which otherwise decline with age, by restoring glutathione peroxidase activity.Even without dieting, lipoic acid can greatly improve glucose and fat metabolism. As a result, more of the sugars and fats in foods will be broken down and used for energy instead of being stored as fat. This will also cause the consumer to feel the need to eat less. lipoic acid supplementation can protect DNA and cells against exercise-induced oxidative stress , and increase muscle regeneration .Lipoic acid supplementation decreases oxidative damage in the muscles in men who perform muscle-damaging exercises, regardless of whether they are trained or untrained.Abnormal inflammatory responses contribute to diseases such as diabetes, Alzheimer’s disease and multiple sclerosis. Lipoic acid was shown to have an anti-inflammatory effect in subjects with multiple sclerosis, metabolic syndrome , and diabetes.Lipoic acid can reduce inflammatory markers in subjects with organ transplants.Lipoic acid alleviates acute inflammatory responses in animal models .In overweight/obese women, lipoic acid caused a greater reduction the marker of chronic inflammation CRP.In patients with type-2 diabetes, lipoic acid decreases blood glucose and improves insulin sensitivity.People with diabetes are more prone to oxidative stress, which means there is an imbalance of free radicals to antioxidants. Oxidative damage plays a key role in the development of diabetes-associated disorders and diseases.lipoic acid improved systolic blood pressure, dizziness, instability upon standing, leg edema and erectile dysfunction.it improves blood vessels in teem of their elasticity thereby decreases the systolic blood pressure, and indirectly decreases the load on heart.In obese subjects with impaired glucose tolerance, It decreased free fatty acids, triglycerides, total cholesterol, and LDL cholesterol. Lipoic acid also decreased proinflammatory markers and increased adiponectin.It shows antithrombotic affect which inhibit formation of plaque in the artery which blocks the passage for blood flow this condtion is know as atherosclerosis.so highly effective for cardiac health.Generally, you should supplement your diet with 200-400 mg per day.<br />
<br />
<b>3)Who can add this as a supplement in their diet?</b><br />
<br />
Those who are doing weight practises, fitness enthusiastic, marathon runner,geriatric population,and it is not less than so called boon for diabetic person which helps to sensitise the insulin and help in maintaning the blood glucose level . In short in it improves the all over helth of an individual.it speed up the return to normal pregnancy conditions and improve the conditions of both the mother and the fetus.The dietary source provides inadequate amount of ALA,which is not proved to be sufficient to elicit the pharmacological responses hence shoud be taken in already synthesized form, the product that are available in HAP STORE are listed below<br />
<br />
<b>4) Product available with hap store</b><br />
1) GNC Alpha Lipoic Acid<br />
2) San ALA<br />
3) Scitech Ala<br />
<br />
<b>About the Author</b> – Ravi A Yadav is a registered* pharmacist and a gym enthusiast. He is an expert in weight management and fat loss guidance. He has conducted various fitness workshops in well known institutions & gyms. * Registration Number awaited.<br />
<div>
<br />
Link:-<a href="http://www.thehapstore.com/">www.thehapstore.com</a><br />
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Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.</div>
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We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as the client. Please treat this for Educational and Informational Purposes Only. </div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com1tag:blogger.com,1999:blog-475874158608512104.post-58646886938819963832018-05-12T04:00:00.000-07:002018-10-24T06:40:39.572-07:00Benefits of Antioxidants<div dir="ltr" style="text-align: left;" trbidi="on">
Antioxidants are vitamins and minerals that protect our bodies from damage done by free radicals, these molecules attacks our body tissue ,muscle and result into retardation of muscle growth .An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction that can produce free radicals, leading to chain reactions that may damage cells. Hardcore workout generally tends to develop these highly reactive species in our body which ultimately affects the development, growth and recovery.<br />
Antioxidants are also used in anti-aging formulation, most of cosmetics preparation that are claimed to be having anti-aging formula are generally composed of various herbal antioxidants .As already discussed generation of these free radical affects the tissue, By inhibiting them we can restore the skin cells ,tissue.<br />
Common antioxidants include: vitamin A vitamin C vitamin E beta-carotene lycopene lutein selenium. You can get most of these antioxidants by eating a healthy diet. This includes a mix of colorful fruits and vegetables. Whole grains, seeds, and nuts also provide good nutrients. Vitamin A is in milk, butter, eggs, and liver. Vitamin C is in most fruits and vegetables. Eat fruits such as berries, oranges, kiwis, cantaloupes, and papayas. Eat vegetables such as broccoli, bell peppers, tomatoes, cauliflower, Brussels sprouts, and kale. Vitamin E is in some nuts and seeds. For example, almonds, sunflower seeds, hazelnuts, and peanuts. You can find it in green leafy vegetables such as spinach and kale. You also can find it in soybean, sunflower, corn, and canola oils. Beta-carotene is in brightly colored fruits and vegetables. Eat fruits such as peaches, apricots, papayas, mangoes, and cantaloupes. Eat vegetables such as carrots, peas, broccoli, squash, and sweet potatoes. It also is in some leafy green vegetables such as beet greens, spinach, and kale. Lycopene is in pink and red fruits and vegetables. This includes pink grapefruits, watermelon, apricots, and tomatoes. Lutein is in green leafy vegetables such as spinach, collards, and kale. You also can find it in broccoli, corn, peas, papayas, and oranges. Selenium is in pasta, bread, and grains, including corn, wheat, and rice. You can find it in animal products, like beef, fish, turkey, and chicken. You also can find it in nuts, legumes, eggs, and cheese.<br />
Various products are rich in antioxidants .they are listed as below. For trade inquiries please feel free to contact us.<br />
<br />
<br />
<b>About the Author</b> – Ravi A Yadav is a registered* pharmacist and a gym enthusiast. He is an expert in weight management and fat loss guidance. He has conducted various fitness workshops in well known institutions & gyms.<br />
* Registration Number awaited.<br />
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Link:-<a href="http://www.thehapstore.com/">www.thehapstore.com</a><br />
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Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.</div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-64107717919290362132018-05-12T03:58:00.002-07:002018-10-24T06:40:54.411-07:00L-arginine<div dir="ltr" style="text-align: left;" trbidi="on">
Nitric oxide is a big deal . and what you are particularly interested in: vasodilation.<br />
This vasodilation coincides with skin-tearing pumps, incredible nutrient delivery, reduced pressure and stress on your heart, and even plays a positive role in growth hormone production. All thanks to a little oxygen atom double bonded to a nitrogen atom forming a molecule short of one election.<br />
Athletes and Bodybuilders benefit from Boosted Nitric Oxide Levels<br />
For the average person who does not workout, basal nitric oxide levels are fine. However, as an athlete if your nitric oxide levels are low then your workout<br />
experience, results, and recovery is lagging. This does not mean that by default that you need to take a nitric oxide booster. There are many ways to influence nitric<br />
oxide production in the body, especially for bodybuilders and athletes. Let’s take a look at how that works.<br />
NO also helps against ED and plays an important role in preventing it.<br />
What Nitric Oxide Does for Bodybuilders and Athletes<br />
Nitric Oxide for BodybuildingNitric oxide and likewise Nitric Oxide Supplements increase vasodilation during exercise by relaxing the tissues that compose your veins.<br />
This increases the total output of nutritious oxygen rich blood flowing through your veins as well as reduces pressure on your heart.<br />
Long term nitric oxide production stimulated by exercise contributes to the remodeling of your veins. This results in larger veins for an increased blood flow effect;<br />
hence why you see such large veins on professional bodybuilders. Its not a case of them having absolutely insane nitric oxide pump at that moment, but rather long term<br />
vein expansion.<br />
Nitric Oxide Boosting Habits<br />
Just like how the way you live influences testosterone production and metabolism, the way you live also influences your basal nitric oxide production. Aside from what<br />
you eat, there are activities that promote nitric oxide production (nitric oxide synthase activity).<br />
Exercise leads to increased nitric oxide production in athletes and bodybuilders. The exact mechanism behind this is too complicated to explain, but physical activity<br />
effectively increases both nitric oxide synthase expression as well as nitric oxide synthase activation (Green et al, 2004). This is a two-fold increase or cascade<br />
effect increase in nitric oxide.<br />
Diets high in the amino acids L-Arginine and L-Citrulline naturally increase overall nitric oxide output. This up regulation is strictly a concentration dependent<br />
increase in enzyme activity. Meaning, more Arginine is available to be used in the production of nitric oxide.<br />
Nitric Oxide Supplements for Bodybuilding<br />
L arginine<br />
No xplode<br />
Bull nox<br />
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<br />
<b>About the </b><br />
Author - Sagar Salunke is a Boxer and a certified Yogi and a trainer. He is an expert in weight management and fat loss guidance.He has conducted various fitness workshop.<br />
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Link:-<a href="http://www.thehapstore.com/">www.thehapstore.com</a><br />
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Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.</div>
<div class="gmail_default" style="background-color: white; color: #222222; font-family: "comic sans ms", sans-serif; font-size: small;">
We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as the client. Please treat this for Educational and Informational Purposes Only. </div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-58183842624153482632018-05-12T03:54:00.004-07:002018-10-24T06:41:12.633-07:00Benefits of fish oil<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>Fish oil</b> will never disappoint health conscious folks. Not only is it loaded with essential fatty acids that benefit heart health, it also improves mental disorders like depression, bipolar disorder and schizophrenia. Good sources of fish oil are mackerel, sardines, swordfish, oysters, salmon, and tunas.</div>
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1-Cancer prevention Fish oil has proved effective against three common forms of cancer - breast, colon and prostate.</div>
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2-Normalize cholesterol One of the main benefits of fish oil is that it helps in regulating cholesterol levels. The presence of EPA (eicosapentaenoic acid) and DPA (docosahexaenoic acid) found in most high quality fish oil supplements helps in regulating cholesterol.</div>
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3-Treatment of arthritis Fish oil helps in treating arthritis. Prolonged use of the oil can be effective in reducing and preventing arthritis pain. The relief, will not be immediate, and may take days, weeks or even months to show results.</div>
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4-Eye health Omega-3 offers protection against macular degeneration (AMD) of the eye and also reduces the risk of dry eye syndrome.</div>
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5-Mental disorders Fish oil helps in reducing the risk of Alzheimer's disease, dementia, and schizophrenia.</div>
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6-Skin and hair health Omega 3 helps lock moisture into skin cells, produces collagen, alleviates skin blemishes, and gives one a youthful look. The protein content in fish oil helps in hair growth and maintaining strong, healthy hair.</div>
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7-High blood pressure Omega-3 possesses anti inflammation and anti-coagulant properties, which help in lowering blood pressure. Blood is pushed more proficiently throughout the body hence there is less pressure exerted on the heart.</div>
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8-Nails Fish oil can also be used in cosmetic enhancement, as high intakes of fish oil can help improve the texture and quality of nails.</div>
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9-Health bones Omega-3s found in fish oil helps in regulating the balance of minerals in bone and surrounding tissue.</div>
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10-Protects against type 2 diabetes A study has found that fish oil can prevent inflammation in fat cells which can lead to insulin resistance and, ultimately, type 2 diabetes.</div>
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<b>About the Author -</b></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
Sagar Salunke is a Boxer and a certified Yogi and a trainer. He is an expert in weight management and fat loss guidance.He has conducted various fitness workshop</div>
<div>
<br />
Link:- <a href="http://www.thehapstore.com/">www.thehapstore.com</a><br />
<br />
<br />
<div class="gmail_default" style="background-color: white; color: #222222; font-family: "comic sans ms", sans-serif; font-size: small;">
Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.</div>
<div class="gmail_default" style="background-color: white; color: #222222; font-family: "comic sans ms", sans-serif; font-size: small;">
We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as the client. Please treat this for Educational and Informational Purposes Only. </div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-77497611607343563432018-05-12T03:51:00.003-07:002018-10-24T06:41:32.994-07:00Winter Motivation<div dir="ltr" style="text-align: left;" trbidi="on">
Chilly winter weather affects more than just your wardrobe and heating bill.Your body also experiences changes in energy levels,metabolism and even food preference<br />
So how is everyone doing this time of the year, Cool breeze blowing and the perfect mood to skip gym and just lay in bed right..... jokes aside this is the most important time of the year and you can chisel out your physique during this time of the year.<br />
But exercise and hard hitting the gym wont grow those big guns or those hulk like delts,you have to have a nice stable diet and perfect amount of sleep to achieve your aesthetic goals.<br />
<b>ALWAYS REMEMBER</b><br />
<b>YOU DONT HAVE TO BE GREAT TO START , BUT YOU HAVE TO START TO BE GREAT!</b><br />
Lets see how the nutrition charts goes<br />
<b>Meal 1</b> - Upon waking up have a nice sip of green tea or have a green tea extract then after 5 mins have your protein shake with skimmed milk or water whichever you prefer<br />
<b>Meal 2</b> - after an hour of waking up have your energy source. Yes you guessed it right your Carbohydrates. have about 1 cup of oats with banana/strawberry/any fruit you like or you can have peanut butter and brown bread instead<br />
<b>Meal 3 </b>- In you lunch menu keep it cool have some lean source of proteins with lots of veggies,you can have a chicken salad or a tuna salad and make sure you have one apple or an orange with it<br />
<b>Meal 4</b> - Before workout have your bcaa or you can have your banana and egg whites 1 hour prior to working out so you get your carbs and your aminos also consume black coffee or lipo6 caffeine pills it really gives you a big boost and sharp focus during workouts<br />
<b>Meal 5</b> - Right after your workourt have your protein bar or your post workout protein shake accompanied by a banana or an apple<br />
<b>Meal 6</b> - Have your eggs with chapati or have some dal with brown rice or you can have some salad<br />
<b>Meal 7</b> - **optional have a caesin shake or warm milk with turmeric 15 mins before you sleep to prevent your body from getting into catabolism<br />
**Try to do cardio early morning on empty stomach to burn the fat.<br />
**Try to have 2 cups of green tea and add herbs during winters to boost your immunity<br />
**Its okay if you add ghee or butter to your food if you live in really cold places.<br />
**Drink lots of water everyday and keep yourself hydrated.<br />
In the next post we will discuss the various exercises we can do if we are not going to gym or a normal housewife can do<br />
Keep your health @ priority<br />
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<b>tags</b>:<br />
•<span style="white-space: pre;"> </span>fitness<br />
<br />
•<span style="white-space: pre;"> </span>workouts<br />
<br />
•<span style="white-space: pre;"> </span>health<br />
<br />
•<span style="white-space: pre;"> </span>diet<br />
<br />
•<span style="white-space: pre;"> </span>winter<br />
<br />
•<span style="white-space: pre;"> </span>body<br />
<br />
•<span style="white-space: pre;"> </span>aesthetics<br />
<br />
•<span style="white-space: pre;"> </span>arnold<br />
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Link:- <a href="http://www.thehapstore.com/">www.thehapstore.com</a><br />
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Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.</div>
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We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as the client. Please treat this for Educational and Informational Purposes Only. </div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-21382007477010664992018-05-12T03:48:00.001-07:002018-10-24T06:41:50.211-07:00Ketogenic Diet<div dir="ltr" style="text-align: left;" trbidi="on">
The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares similaritiy with low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. This diet helps to loose body fat and loose weight.<br />
A ketogenic diet plan requires tracking the carb amounts in the foods eaten and reducing carbohydrate intake to about 20-60 grams per day.<br />
The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis when calories are not restricted.<br />
What to eat during Keto Diet<br />
*High Fat food like Ghee,Butter,Cheese,Mayonaise,etc.<br />
*Proteins like Whole eggs,Fish,Chicken,Bacon,etc.<br />
*dry fruits like nuts,almond,etc one can even go for natural peanut butter.<br />
Exercising while on a Keto Diet-<br />
Working out while on a Keto diet is the best way to shed off the extra fat as our body will use fats as a source o energy instead of carbs and one can achieve the goal to become shredded. However there will be a change in the workout pattern as instead of lifting heavy weights one should go for higher reps as our body cannot lift heavy as our body is deprived of carbs, during this time one can use BCAA as it helps the body retain muscle when we lack carbs as energy and we get an extra push during workouts<br />
One might feel exhausted,irritated due to lack of carbs for few days during the keto diet and that is very common but make sure you have maximum 50gms carb prior to workout or post workout to have energy. Keep yourself well hydrated as the body wont hold water and it will cause dehydration.<br />
If you follow Keto properly and strictly you will see the results within 3 days and you might loose upto 4lbs of weight in this period and many more to loose in the coming weeks<br />
I would say to keep Keto diet for about 6-8 weeks then cycle with with normal diet as our body needs carbs and it is always better to change our metabolism.<br />
Normal diet<br />
Carbohydrates-40%<br />
Proteins-40%<br />
fats-20%<br />
KEto Diet<br />
Carbohydrates-5-10%<br />
Proteins-25-30%<br />
Fats-70-75%<br />
*by fats we mean healthy fats<br />
Typical KEto Diet<br />
Breakfast - eggs with isopure protein shake<br />
Brunch - Chicken breast or fish with cheese and butter<br />
Lunch - paneer and green leafy veggies<br />
pre workout-Creatine 5gms and a banana<br />
Intra workout- bcaa 5gms with water sip throughout the workout<br />
post workout-half a banana with protein shake<br />
dinner- lean meat (white meat ike fish or chicken breast) with spinach or salad<br />
*all meat should be cooked in olive oil or coconut oil<br />
*keep on snacking on fatty nuts like cashew,almonts,peanuts etc<br />
*keep hydrated<br />
Stay Healthy stay fit<br />
keep your health @ priority .<br />
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-53780756101413604912018-05-12T03:46:00.002-07:002018-10-24T06:46:06.882-07:00Beauty of BCAA<div dir="ltr" style="text-align: left;" trbidi="on">
Amino acids are the building blocks of protein. Of these, nine are considered essential. When a substance is said to be essential for the body it means without it you will die. Essential amino acids therefore are ones we cannot survive without.<br />
Of the essential amino acids, three account for as much as 33% of muscle tissue – leucine, isoleucine, and valine.<br />
<b>Branched Chain Amino Acids (BCAAs)</b> refers to three amino acids: Leucine, Isoleucine, and Valine.<br />
BCAA supplementation, for people with low dietary protein intake, can promote muscle protein synthesis and increase muscle growth over time. It can also be used to prevent fatigue in novice athletes.<br />
Leucine plays an important role in muscle protein synthesis, while isoleucine induces glucose uptake into cells. Further research is needed to determine valine’s role in a BCAA supplement.<br />
<b>The benefit of BCAA</b><br />
*catabolic Crisis- Dieting is catabolic, which means it can lead to muscle breakdown, for several reasons. The leaner a body gets, the more likely it is to lose muscle mass as the body tries harder and harder to hold onto body fat stores. In doing so, the body will turn to muscle to satisfy its energy needs. Bad news for anyone interested in a hard body.<br />
The basic equation for muscle mass is: Muscle mass = rate of protein synthesis - rate of protein breakdown.<br />
When the rate of synthesis equals the rate of breakdown, you don't gain or lose muscle. If the rate of synthesis exceeds the rate of breakdown, you gain muscle. When the rate of breakdown exceeds the rate of synthesis, you lose muscle. If you're dieting, you may be burning the candle at both ends: elevating muscle breakdown and reducing protein synthesis.<br />
It's well established that branched-chain amino acids (particularly leucine) stimulate protein synthesis, and might do so to a greater extent than a normal protein on its own. BCAAs also increase synthesis of the cellular machinery responsible for carrying out the process of protein synthesis. Thus, BCAAs not only increase the rate of protein synthesis, but they also increase the cell's capacity for protein synthesis<br />
BCAAs also work in your favor by reducing the rate of protein breakdown. They do this (primarily) by decreasing the activity of the components of the protein breakdown pathway, and also by decreasing the expression of several complexes involved in protein breakdown<br />
BCAAs have even more positive benefits than reduced breakdown and increased protein synthesis. They might also help improve workout intensity BCAAs compete with the amino acid tryptophan for entry into the brain, where tryptophan can be converted to the neurotransmitter serotonin.<br />
During exercise, serotonin levels rise and can increase the perception of fatigue—that means a less intense workout for you.<br />
BCAA supplementation reduces the amount of tryptophan that enters the brain, and therefore reduces the amount of serotonin produced. This might allow you to work harder,longer.<br />
New studies have shown that dieting groups supplementing with BCAAs (like leucine) increase muscle retention and maximize fat loss much more effectively than non-supplemented groups.<br />
Best time to consume -<br />
Intra Workout and in the morning prior to empty stomach running<br />
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-91907870820710867702018-05-12T03:42:00.002-07:002018-05-12T03:42:31.445-07:00the hap store@Ultimate Cycle Ride<div dir="ltr" style="text-align: left;" trbidi="on">
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-33037574909308108222018-05-12T03:40:00.000-07:002018-10-24T06:46:54.589-07:00CommentsSponsored EventsHow SaltStick Helped One Cyclist Eliminate Cramping...<div dir="ltr" style="text-align: left;" trbidi="on">
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SaltStick customer Glenn Shay, 64, of Phoenix, Ariz., before his week-long trip across the Southwest.<br />
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As endurance junkies, we always enjoy hearing the stories of physical challenges undertaken by our customers or sponsored athletes. Whether it be 100-mile ultramarathons or across-the-country bike rides, these stories of defying physical boundaries inspire us to push our own bodies as well.<br />
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On that note, we wanted to share a story with you from one of our customers. Recently, SaltStick Caps helped Glenn Shay, 64, of Phoenix, Ariz., complete a seven day bike ride across most of the Southwestern United States.<br />
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-35452122956201925592018-05-12T03:38:00.000-07:002018-05-12T04:14:01.340-07:00How SaltStick helped Glenn in his journey:<div dir="ltr" style="text-align: left;" trbidi="on">
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Before preparing for his 2015 ride, Glenn suffered from frequent cramping, both on and off the bike. Even “the simple action of moving the kitchen chair back” would result in seizing hamstrings, he said.<br />
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“It was common for me to have a calf, or hamstring, or quad leg cramp during the night waking me up begging for my wife to knead out the cramp,” Glenn said.<br />
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He had previously heard about SaltStick through training articles, but had never used any himself. Knowing that some athletes use SaltStick Caps to help reduce cramping, he decided to purchase some product “as a precautionary measure,” he said.<br />
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Two days into the ride, Glenn began to feel a twinge in his quads, which he had learned was a warning sign that a cramp was imminent. In response, he took two SaltStick Caps, and about 15 minutes later, he noticed the sensation had eased.<br />
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“I was very, very surprised,” he said.<br />
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From that point on, he took one SaltStick capsule per hour during his rides, and one additional capsule right before bed.<br />
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“I never experienced a single cramp during my tour,” Glenn said.<br />
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Now, SaltStick has become part of Glenn’s daily routine. He begins his rides with one SaltStick capsule and continues with one capsule per hour.<br />
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“I have not had any cramping during the night nor have I experienced any hamstring cramping as I'm sliding out the kitchen chair,” Glenn said. “I firmly believe that SaltStick eliminated my cramping. SaltStick is the only thing that I have added to my diet. Therefore I can confidently proclaim SaltStick works!”<br />
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<b>Conclusion</b>:<br />
We’re so thankful to Glenn for sharing his story with us, and we wish him best of luck when he takes on the Southern Tier again.<br />
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Third time's a charm, Glenn, and we’re rooting for you!<br />
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<b>Tags</b>:<br />
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-57796150356445256562018-05-12T03:30:00.003-07:002018-10-24T06:47:26.998-07:00Fit@Cyclothon! <div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: large;">Preparing for a Cyclothon!!</span></b></div>
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WORK THE VEHICLE</div>
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It's an exaggeration to say that you are at the mercy of your vehicle, but keeping the cycle in mint condition is a pre-requisite. From a month before the big race, you need to check for cleanliness and lubrication every 2-3 days. On racing day, make sure the saddle is adjusted, the wheel screwed on tight, and the chain lubricated.</div>
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FITNESS FIRST</div>
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Simply pedalling around town won't make you fit enough to take on a longdrawn cyclothon, especially one that passes through ups & downs. First and foremost, you need to build cardiovascular endurance. This includes long slowdistance training, pace or tempo training, interval training, circuit training and fartlek training. A four-week-long training schedule before the race is advisable. Begin with a spell of 20 minutes a day and, as you get closer to the race, take it to three hours. Till two days before the race, keep the exercise minimal and focus on strategy.</div>
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DIET CHART</div>
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About three to four hours before the competition, have a bowl of fresh fruit, bread, peanut butter. Other recommended foods are baked potatoes, energy bars, cereal with milk and yoghurt. An hour before the competition, have fresh fruit such as apples, watermelon, peaches or oranges and up to one cup of your favourite sports drink.</div>
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More on Nutrition Plan for Cyling.- <a href="https://www.livestrong.com/article/259070-nutrition-plan-for-cycling/" target="_blank">Click Here</a></div>
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-82409712186245660282018-05-12T03:25:00.001-07:002018-10-24T06:46:31.373-07:00The Story Of Cacao Nibs & Your Heart<div dir="ltr" style="text-align: left;" trbidi="on">
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For centuries, cacao has been known not only for its good taste but also for its proposed health effects. In fact the Incas considered it the ‘drink of gods’, an association that gave rise to the scientific name of the cocoa tree,Theobroma cacao, from the Greek words theo (god) and broma (drink).<br />
In order to find the co-relation between cacao and heart health, lets look at an interesting study that was conducted on the Kuna Indians, a native population living on islands off the coast of Panama.<br />
Scientists found that the Kuna Indians were a tribe that was naturally protected against, high blood pressure that is dependent on your age i.e as you age you are more likely to get blood pressure. But Kuna Indians did not show any sign of this disease.<br />
On researching further the scientist found that the Kunas consume enormous amounts of cocoa daily and this would have been a major factor for them being resistant to “age related blood pressure”.<br />
This was further proved, when a small group of Kuna Indians migrated to urban Panama City, where the home-prepared cocoa was replaced by other food with a lower flavanol content. This group no longer had the natural protection against “age related blood pressure.”<br />
The cardiovascular benefits of cacao can be attributed to its high poly-phenol and antioxidant content.<br />
Almost 70 – 90% of it gets destroyed when cacao undergoes intensive processing in order to get the finished chocolate.<br />
Furthermore the addition of high amounts of sugar renders it to be a guilt trip rather than the super food that the core ingredient actually was.<br />
<b>So, how does it actually benefit the heart?</b><br />
<b>1. Improves Endothelial Functio</b>n<br />
The polyphenols in cacao induces the activation of nitric oxide which in turn leads to vasodilation. Reduced Nitric Oxide bio availability is associated with endothelial dysfunction and eventually cardiovascular disease.<br />
<b>2. Has Antioxidant Properties</b><br />
Polyphenols in cacao exert strong antioxidant properties and protect against vasoconstriction and vascular damage.<br />
<b>3. Improves Platelet Function</b><br />
The high flavanol content and stearic acid present in cacao have platelet inhibitory properties. This is significant because when platelets clump, a clot can form, and when the clot blocks a blood vessel, it can lead to a heart attack<br />
<b>4. Reduces Blood Pressure</b><br />
Studies have shown that ingestion of cacao has anti-hypertensive effects, thus helping in reducing blood pressure levels.<br />
<b>5. Reduces Bad Cholesterol levels</b><br />
Flavanol rich cacao lowers plasma levels of LDL and oxidized LDL (bad cholesterol, unhealthy) and increases HDL serum concentrations (good cholesterol, protective).<br />
So, lets check out how to use and incorporate this “Heart Warrior” super food in your diet.<br />
<b>How To Incorporate Cacao Nibs In Your Daily Food ?</b><br />
1.<span style="white-space: pre;"> </span>Cacao nibs are nature’s chocolate chips. Have them on their own for a handy, heart-healthy snack.<br />
2.<span style="white-space: pre;"> </span>Add to your favorite trail mix or nut mix<br />
3.<span style="white-space: pre;"> </span>Use them in deserts wherever you use chocolate chips or nuts.<br />
4.<span style="white-space: pre;"> </span>Sprinkle on salad or smoothies for a healthy crunch<br />
5.<span style="white-space: pre;"> </span>Grind them up and brew them along with coffee powder for added nutrition and flavor. (This will work only for filter coffee)<br />
<b>Author</b><br />
<b>Priya Prakash</b><br />
<b>Naturally Yours! </b><br />
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-21653854757755098392018-05-12T03:23:00.000-07:002018-10-24T06:48:28.189-07:00Healthy Valentine Day!!<div dir="ltr" style="text-align: left;" trbidi="on">
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Valentine month is going on and every one is busy buying various gifts to their valentines . valentine is day of romance ,love and it starts from your heart. Its most precious part of our body which works 24 x 7 hence we taken it granted. Recent studies have shows that 50 % of Indians are prone to heart disease .but good news is there are few key steps you need to follow to ensure your heart is “all is well”. Let this valentine exchange promise to your valentine to keep your heart healthy and young at even 60, by following some easy tips .<br />
<b><u>JUST CHILL CHILL</u></b><br />
Stress and bad heart condition goes hand in hand. Stressful situations are accompanied by increase heart rate and blood pressure, which increase demand for oxygen. Additional demands leads to chest pain. When we are stressed our body release “adrenaline” a hormone which temporarily caused extra efforts for heart to pump and increase blood pressure and damage arteries ,so manage stress well by staying positive and inclusion exercise or laughter therapies.<br />
<b><u>EAT HEALTHY</u></b><br />
Eat well balanced diet ,which means diet which will provides adequate nutrients to the body to maintain its functions. It include fresh fruits ,vegetables, complex carbohydrate, good quality protein , importantly improve fat intake by incorporating PUFA and MUFA (good fat) who are cardio protective like eat fish ,nuts and oil seeds and avoid bad fats that is saturated and trans fat which contributes to heart disease like butter, ghee, margarine ,organ meats etc. Keep changing your oil this will help you get all fats in different proportions<br />
<b><u>KEEP EYE ON WEIGHT</u></b><br />
Always check on your weight, as excess weight leads high cholesterol, high blood pressure, risk of heart disease. The National Heart ,lung blood institute defines overweight having BMI >25 and obese having BMI > 30 . so be active eat healthy to keep your weight in normal range.<br />
<b><u>KICK OF SMOKING AND ALCOHOL HABIT</u></b><br />
Smokers and drinkers are prone to heart disease. It increases blood pressure ,leads to fatty plaque which leads to heart attack, hence quite smoking, stop alcohol<br />
<b><u>CHECK YOUR DIABETES</u></b><br />
if you are diabetic ,then you are prone to heart disease, men are more at risk than women. Diabetic can suffer 3 time higher for heart disease.hence keep control on glucose levels<br />
<b><u>BE ACTIVE</u></b><br />
Exercise offers many health benefits like builds muscle,helps burn calories, helps control cholesterol, and makes arteries more flexible, It reduces risk of heart disease. Invest just 30 min of your day in physical activity for 4-5 days week. Simply go for walk with your special half, as they say two is company. Having regular dose of Exercise will keep you healthy for long time.<br />
<b><u>KNOW YOUR BLOOD PRESSURE</u></b><br />
Excess blood pressure put extra efforts on heart to pump, may leads to headache, chest heavy ness, and heart disease. Keep track of your blood pressure if any changes immediately consult physician . control your bp by including exercise, healthy dietand stress free life.<br />
<b><u>CUT DOWN SALT</u></b><br />
To maintain healthy blood pressure, avoid using salt at the table and try adding less salt while cooking. 75% of sodium comes from packaged or restaurant food so choose healthy options while dining out<br />
<b><u>READ FOOD LABELS</u></b><br />
When shopping ,its a good idea to look at the label on food and drink packaging to see how many calories, how much of fat, salt and sugar in product contain. Reading label will give you a fair idea to choose healthy options.<br />
<span style="color: orange;">so enjoy your valentine with your special one without breaking your heart</span><br />
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https://thehapstore.blogspot.com/http://www.blogger.com/profile/02846499348096820677noreply@blogger.com0tag:blogger.com,1999:blog-475874158608512104.post-41505652275179256402018-05-12T03:11:00.002-07:002018-10-24T06:48:53.878-07:00How do I know if my weight is affecting my health?<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>How Much Should I Weigh?</b><br />
People are often concerned about their weight because fashion trends and celebrities' physical appearances influence popular body-image ideals-but these ideals do not necessarily represent healthy weight ranges.<br />
Since people usually increase their body fat when they gain weight, overweight often leads to health risks. However, not all weight gain represents excessive fat. Weight gain in bodybuilders, for example, is due to increases in muscle that is part of the body's lean mass, and there is no evidence that increased lean body mass is unhealthful. Similarly, weight gain during pregnancy is a natural and essential process for supporting fetal growth. Health concerns about overweight are actually concerns about the effects of excess body fat on disease or the risk of disease.<br />
How do I know if my weight is affecting my health?<br />
In 1998, a report containing the conclusions of a panel of health experts set guidelines for deciding when excess weight should be considered a health risk. They determined that three pieces of information were needed to decide whether weight loss should be recommended to improve current and future health:<br />
•<span style="white-space: pre;"> </span>Body weight compared to height<br />
•<span style="white-space: pre;"> </span>Waist circumference<br />
•<span style="white-space: pre;"> </span>Presence or risk of cardiovascular disease<br />
Body weight compared to height<br />
Health professionals currently use the Body Mass Index (BMI) to estimate the health risks associated with being overweight or underweight. BMI is calculated by one of the following methods:<br />
•<span style="white-space: pre;"> </span>BMI = weight in kilograms/(height in meters squared)<br />
•<span style="white-space: pre;"> </span>BMI = [weight in pounds/(height in inches squared )] x 703<br />
Body Mass Index chart<br />
You can also obtain a simple measurement of BMI using following chart. Find your height in the left-hand column, then follow the bottom row to the right until you reach your weight. From left to right, the four chart areas show the ranges of low, normal, high, and very-high BMI.<br />
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<b>Body Mass Index values</b><br />
The Body Mass Index is only one tool for assessing health risks associated with weight. To learn more, read this full article and see a health professional for a more precise assessment.<br />
BMI Values:<br />
•<span style="white-space: pre;"> </span>18.5 or less: Low BMI (underweight)<br />
•<span style="white-space: pre;"> </span>18.5 to 24.9: Medium BMI (normal weight)<br />
•<span style="white-space: pre;"> </span>25 to 29.9: High BMI (overweight)<br />
•<span style="white-space: pre;"> </span>30 and above: Very-High BMI (obese)<br />
<b>Note</b>: For a very muscular person, a high BMI does not necessarily indicate overweight, since the extra weight might be muscle, rather than fat.<br />
<b>Waist circumference</b><br />
Abdominal fat has been recognized as the type of fat leading to the highest health risks compared with fat located elsewhere in the body. Waist circumference is considered a good indication of the amount of abdominal fat a person is carrying.<br />
To measure waist circumference, the top of the upper-right hip bone (known as the iliac crest) is marked and a measuring tape is passed around the abdomen at this level. The tape should be snug but should not compress the skin, and the waist circumference measurement should be made at the end of a normal breath following exhalation.<br />
<b>Presence or risk of weight-related disease</b><br />
People with weight-related diseases such as cardiovascular disease, and those who have high risk for those diseases, may need to lose weight, even if they are only moderately overweight, in order to promote optimal health.<br />
If you have been told you have coronary heart disease, symptomatic carotid artery disease, peripheral arterial disease, abdominal aortic aneurysm, type 2 diabetes, or sleep apnea, you are in the high-health-risk category for the purpose of determining whether you should lose weight. You are also in this category if you have any two or more of the following heart disease risk factors:<br />
•<span style="white-space: pre;"> </span>You are a male aged at least 45 years.<br />
•<span style="white-space: pre;"> </span>You are a female aged at least 55 years or you are a postmenopausal woman.<br />
•<span style="white-space: pre;"> </span>One or more members of your immediate family (parents or siblings) had premature severe heart disease. Premature means before age 55 in a male relative or before age 65 in a female relative. Severe heart disease means either a heart attack or sudden death assumed to be heart-related.<br />
•<span style="white-space: pre;"> </span>You are a cigarette smoker.<br />
•<span style="white-space: pre;"> </span>You have been told you have high blood pressure or you are taking antihypertensive medication.<br />
•<span style="white-space: pre;"> </span>You have high blood levels of LDL (low density lipoprotein or "bad") cholesterol.<br />
•<span style="white-space: pre;"> </span>You have low blood levels of HDL (high density lipoprotein or "good") cholesterol.<br />
•<span style="white-space: pre;"> </span>You have high blood levels of glucose (elevated fasting glucose).<br />
Some less serious diseases are also related to excess weight, and overweight people with these diseases are usually advised to lose weight. These diseases include gallbladder disease, osteoarthritis, stress incontinence, and gynecological problems such as excessive menstrual bleeding (menorrhagia) and loss of menstrual periods (amenorrhea). Consult your healthcare provider to find out whether any other health problem you have is related to excess weight.<br />
<b>Who should lose weight to improve their health?</b><br />
According to the report of the expert panel in 1998, people should lose weight if they fit any of the following descriptions using the above measures of weight, waist circumference, and health risks:<br />
•<span style="white-space: pre;"> </span>A BMI of 30 or above<br />
•<span style="white-space: pre;"> </span>A BMI of 25 or above in people with existing cardiovascular disease or other diseases associated with excess weight<br />
•<span style="white-space: pre;"> </span>A BMI of 25 or above in people with two or more heart disease risk factors<br />
•<span style="white-space: pre;"> </span>High-waist circumference (greater than 35 inches (88 cm) in women or 40 inches (102 cm) in men) in people with existing cardiovascular disease or other diseases associated with excess weight<br />
•<span style="white-space: pre;"> </span>High-waist circumference (greater than 35 inches (88 cm) in women or 40 inches (102 cm) in men) in people with two or more heart disease risk factors<br />
<b>Is focusing on weight loss the best way to address the health risks of excess weight?</b><br />
Some authorities believe that too much public health emphasis is placed on losing excessive weight instead of focusing on the promotion of a healthy lifestyle, including diet, exercise habits, and other behaviors that reduce the risk of disease. They point out that not all obese people have increased health risks, and that weight-loss programs frequently fail in the long term, or result in only an insignificant amount of weight loss. At the same time, healthy lifestyle changes often result in a reduction in disease risk and other important health benefits, even if weight change is not impressive.<br />
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Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.</div>
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