Category: Health

Protein Bars are a fantastic way to get the essential micronutrients which you need to support the different structures of your body. However, you can source protein from a variety of meals and foods like fish, meat, eggs, and nuts. But some people rely on protein supplements to get the daily dose of protein. Individual bars are just one option that comes with different lifestyles and dietary benefits.

Protein bars available today are almost like candy bars in masquerade. However, they often have all the healthy ingredients that your body needs to build lean muscles and lose weight. The bonus is that they taste good. Protein bars are the ideal snacks for gym-goers and fitness fanatics. However, they can be sly body destroyers that sabotage all your efforts and hard work, depending upon how you use them, and which you choose. Some of the protein bars are just like candy bars wrapped up to look healthy, but they have more sugar and empty calories than protein. On the other hand, others come with many approved macro profiles made out of clean and healthy ingredients. If you are planning to use protein bars as a post-workout snack, small meals, snacking, ensure that it has a sufficient amount of protein.

In this guide, we will run through all of the things that you need to look for in a protein bar.

What to Look For in Protein Bars

Of course, just like everything you eat in the fitness world, you need to know what you are consuming. I have often heard, you can never out-train inadequate nutrition, and that is a fact.  

• Taste & Texture. – The very first thing that you have to look for is the taste and texture of the protein bars. These bars are loaded with proteins and other healthy substances, but you will never prefer eating it regularly if it tastes horrible. So, you must buy one or two as a test to check its texture and flavor from different manufacturers.
• Amount of Protein and Quality. – The second important thing to consider is the amount of protein and quality of the bars. You need to know how much protein your body will get from the bars. There are different types available now, including vegan protein bars, high fat, and more. You need to choose which you will need according to your body’s protein needs. You need to ensure that the bar is supplying the desired amount of protein to your body, and they are all from quality protein sources.
• Fiber and Nutrient Levels. – Another important thing you need to look for is the other nutrient content of the bar, and ensure to look for the total quantity of fiber. If you use the bar as a meal replacement, ensure to choose the one that has a higher amount of fiber and a right combination of nutrients to give your body the daily dose of nutrients when replacing meals with Protein Bars.
• Sugar, Fat, and Calories. – It is also imperative to look at the overall sugar, calorie, and fat content in the protein bar. These contents would be higher in protein bars than that of a meal replacement, but it is always best if they are not very high. You may look for low sugar and low saturated fat bars that supply between 200 and 300 calories per serving. This type of bar is always a good option and won’t damage your diet too much when added to your regime correctly.

Different Types of Bars

• Nutrition Protein Bars. – Whether your body needs nutrition or energy, the nutritional protein bars are the best as it offers benefits of both the worlds. It gives your body with required nourishments and makes you physically active and full of energy. They are high in protein, minerals, vitamins, and fibers. Therefore, they offer the users all of the nutrition of a meal that their body demands.
• Gluten-Free Protein Bars. – It is quite challenging to find protein-filled, nutrient-dense foods, and it even becomes difficult when it comes to finding gluten-free protein bars. But there are some brands that design great-tasting and flavorsome protein bars that are gluten-free. So, people with gluten intolerance, celiac disease, or gluten aversion can find these gluten-free Protein Bars safe and healthy to eat.
• Low Carbohydrate Protein Bars. – There are Low Carbohydrate Protein Bars, which are ideal for people who are into a weight loss regime and want to develop lean muscle mass. It is also best for people who want to cut down carbohydrate intake for the sake of losing some healthy weight. It helps you to stay satisfied and fuller all day long by maintaining the blood sugar levels.
• Vegan Protein Bars. – Vegetables are one of the best sources of high-quality protein, and using natural plants produces vegan protein bars. They give your body with daily nutrients along with protein without having to rely on a meat-rich diet. Vegan bars are also rich in nutrients and fiber, and hence it is the ideal choice for all vegetarians who need healthy protein without animal meals.
• High and Low Protein Bars. – There are both high and low Protein Bars available, and depending upon your needs, you need to make the selection. The high protein bars are best for those who are using it as a meal replacement or want to build a masculine physique in the least amount of time possible. However, low protein bars are for those who want to lose weight and maintain a healthy and lean muscle mass with fewer calories.

Benefits of Protein Bars

Of course, as with everything, there are benefits to using them. However, there are also downfalls, too. There are very few downfalls to added supplements like these, but there are still some. For example, fresh food will always provide a better quality of nutrients than bars. But sometimes, the benefits outweigh the restrictions by quite a lot. In this section, we will talk about what those benefits are.

• Small Ways to Get Daily Recommended Nutrients. – According to researches, the majority of people are not getting the required amount of protein from their meals. Busy working professionals have less time for preparing their meals, snacks, and shakes. For such people, these small packets of protein are the best choice to get the daily recommended nutrients and protein without having to rely on their regular meals. They are compact and take less space in your bag or purse. Furthermore, there is no need for refrigeration. The high protein bars are the quick, easy solution for weight watchers, bodybuilders, athletes, and for those who want to achieve their macro goals.
• Nourishments – Pre and Post Workout. – Protein and added carbohydrates available in some of the protein bars can offer your body with the required energy to get through your workouts and extensive training. The nutrition bars are designed to provide you with post-workout nutrition that your body needs to build new tissues and help the muscles recover as quickly as possible. While some people use shakes, they are not for everyone. 
• Reduces Unnecessary Appetite. – Whether it is low or high protein bars, vegan, or otherwise, all of them will help to make you feel fuller and satisfied. As a result, it reduces unwanted hunger pangs and appetite levels throughout the day.
• Effective as Meal Replacement. – If you are focused on minimizing calories and controlling your proteins, the high protein bars can help you balance regular servings and keep away the sugar spike that occurs with unhealthy eating habits. You can use protein bars entirely as meal replacements, but only as part of a well-rounded diet. It must not be the only source of your daily nutrition, as you need to supply your body with antioxidants and other nutrients along with Protein Bars.

Ingredients of Protein Bars

• High-Quality Protein Sources. – The best protein bars use proteins from high-quality isolates, concentrates, and whole-food ingredients like grass-fed whey protein, nuts, and antibiotic-free meat. Seeds, egg whites, grass-fed meat, and seeds are some of the accessible whole food protein sources used for designing Protein Bars.
• Natural Sweeteners. – The Best Protein Bars are made with natural sugars and free from added artificial sweetener content. It has sugars that are sourced naturally from cane and fruit. But the fruit is not considered as added sugar, only concentrated fruits are used for adding sweetness to the protein bars.
• Whole Food Ingredients. – Whether it is to add sweetness or flavor, the best protein bars use only whole food, natural ingredients, and no artificial substances.
• Healthy Fats. – Fats are necessary for your body’s daily nutrition, and it helps in absorbing essential nutrients from your meals and keeps you satisfied for longer hours. So, most manufacturers use healthy fats in many protein bars, and they are from seeds and nuts instead of vegetable oils and meat.
• No Sugar Alcohols. – Some of the Protein Bars also comprise of sugar alcohols as they are low in calories and can sweeten the bars naturally. But dieticians usually suggest not consuming it in excessive quantity. So, you need to keep check of this when choosing protein bars for your daily snacking or meal replacements.

When to Use Protein Bars

Protein Bars are the easiest way to get the needed protein when you are on the go. However, there are specific timings for using these products that are better than other times. So, let us tell you when it is best to use them. 

• Not Getting Enough Protein. – Depending upon the intensity level of workouts, you need to ensure that your body is supplemented with sufficient protein to fuel the muscles and promote healthy growth. So, you need to consume 1.5 to 2.5 grams of protein per KG for bodyweight after your workouts. Using a specific bar will help tremendously. 
• For Breakfast. – Busy working professionals hardly have time for preparing their early morning breakfast. So, if you are also running out of time and can’t make a healthy breakfast, then taking a protein bar is always the best alternative for you. You need to combine it with something quite substantial like fruit, yogurt, or something else. However, for the days you don’t get to eat eggs, this is the ideal alternative.
• Pre and Post Workout. – If you are a bodybuilder, you know you need to get at least 20 grams of protein pre and post-workout sessions. So, with the pocket-friendly protein bars, you can get the required amount of protein before and after a workout. It will help the muscles to recover quickly and promote lean muscle growth without side effects.
• On the Go. – Protein Bars are considered to be the best meal choice for people on the go, providing that you have a good kind. If you are running out of time, driving for long hours, or just not able to get any other food, then a protein bar would be the healthy and best-snacking choice for you. They certainly help you to feel fuller without any craving attacks in between meals.

Natural Protein Bars

Protein Bars can be healthy and nutritious for you if you know what to look for on its label. Thanks to the new generation of plant-based natural protein bars, which you can eat anytime and anywhere, it is becoming easier to find these products with natural ingredients like nut butter, seeds, fruit, and different vegan-friendly powders and herbs. These Natural Protein Bars are easy to digest and best for your overall health and body, while keeping you in shape by promoting healthy weight loss.

The natural ingredients that are in the bars are the healthiest snacking option that you are likely to find. Also, you can use them as a meal replacement, because they are loaded with superfoods and other natural ingredients. Most of the quality natural bars include fresh, dried fruits, grains, and seeds like oats, flax, sunflower, chia, and Quinoa. Grains are rich in useful, fiber-based carbohydrates, and the unrefined grains are an excellent source of protein. The base of all-natural bars is the sticky dried fruits, which are the perfect source of minerals and natural sugars. Dry fruits like apples, berries, dates, figs, raisins, and bananas are the primary ingredients of natural protein bars.

To bind all these natural elements and ingredients, manufacturers often use natural binders like maple syrup, dates, fig paste, and honey. All these natural bars are free from artificial fiber and isolate binders. They also use healthy fats, which are crucial for maintaining a healthy level of blood sugars, like sunflower, coconut, hemp, and Avocado oil. Some of the natural bars even comprise of Omega 3 and Omega 6 fatty acids that are good for your blood system and offer energy, while transporting vitamins that are soluble in fats across the body. So, the natural protein bars are healthy and the best all round. One thing that you will have to take into account, however, is that you are likely to get a lower amount of protein in one of these than another type that uses whey. 

Conclusion

Protein Bars are one of the most efficient ways to supplement your body with daily requirements of nutrients along with healthy proteins that your body lacks if you can’t get them from your daily meals. From weight watchers to bodybuilders and even the people who need healthy meal replacement can make use of them on the go.

The majority of protein bars are available as a candy style bar that is easy to carry, and you can keep them with you so that you can consume it whenever needed. There are different brands that manufacturer protein bars, and you will find many variations of them, such as vegan-friendly, low and high protein, gluten-free, nutritional, sports, and the list goes on. You should choose which is the best for you based on your body’s requirements and the level of protein you need. 

In one of our previous articles, we spoke briefly about some of the supplements that you can buy for various reasons. In this article, we are going to take a look at some of those in a little more detail. Also, we will have a look at some of the other supplements that you can buy for different reasons. There are a vast number of supplements that you can buy, but each of them will fall into specific categories. Therefore, in this supplements guide, we will talk a little about each of the following:

• Aesthetics
• Allergies and Immune system
• Anti-aging
• Antioxidants and Anti-inflammatory
• Bone and Joint
• Cardiovascular
• Cognitive function
• Energy
• Eye health
• Fat loss
• Gut health
• Insulin sensitivity
• Liver health
• Men’s health
• Mood
• Muscle and exercise
• Sleep
• Testosterone boosters
• Women’s health

Supplements Guide

Depending on what you are looking for, you may want to look into one or more of the following. We will give a brief introduction to each of them and what benefits you are likely to receive. Always consult a doctor if you are unsure about which you need and if they are suitable for you. 

Aesthetics

Aesthetic supplements will enhance the look of one or more parts of the body. The main areas that aesthetic supplements will target are:

• Skin. – Skin supplements are prevalent. They often cover aspects such as moisture, hydration, elasticity, strength, pigmentation, acne treatments, redness, inflammation, etc. 
• Hair. – Hair products are just as popular as skin. They can provide benefits in the following areas: Growth rate, thickness, strength, shedding rate, and general health. 
• Nails.– Although not quite as popular as hear and skin products, there are still a large number of nail products to help with the growth rate, discoloration, and brittleness. 

Allergies

Allergies are a common occurrence in many people for many different reasons. Having the right supplements will assist you in coping with some of the worst times that you encounter. Whether that is an allergy to stings, pollen, lactose (milk sugar), or pet hair. There is a wealth of supplements that aim to completely eradicate the symptoms or at least make them more bearable. 

There are also other supplements available to allow you to replace some food allergies with other nutrients. For example, you can buy a commercial egg replacement that will enable you to use it in a direct replacement for eggs in baking and cooking. 

Anti-Aging

The design of anti-aging supplements is for slowing the body’s response to old age and slow the degradation of the body from age-related issues. They may slow down damage to chromosomes and their function, along with the task of your mitochondria. The mitochondria generate almost all of a cell’s supply of ATP (adenosine triphosphate). That is an organic chemical form of energy that your cells need to allow proper bodily function. 

When you age, your body starts to lose these mitochondria, and thus, you age both mentally and physically. Some supplements enhance the ability of those cells and enable them to survive longer. 

Antioxidants

Antioxidants slow down the rate at which “free radicals” will affect the body, and maybe even stop them altogether. Free radicals found in the body are associated with a lot of human diseases such as Alzheimer’s, Parkinsons, atherosclerosis, and even cancer. To combat free radicals, the body will produce antioxidants of its own. However, sometimes, there are not enough of them in the system to prevent those diseases. 

 

Therefore, antioxidant supplements boost that bodily function to enable a better fighting mechanism. 

Anti-Inflammatory

According to recent medical findings, heart attacks, strokes, cancer, and age-related dementia have a familiar interface: an inflammation that can cause damage completely unnoticed, for example, in the blood vessels, nerve cells, or other body cells. Our lifestyle often has an inflammatory effect today. For example, there is clear evidence that improper eating habits, smoking, taking hormones, or even being overweight and lack of exercise can increase the risk of such inflammation and, thus, of the diseases mentioned. Unfortunately, environmental toxins and electromagnetic radiation can also increase the risk of unnoticed inflammation.

Anti-inflammatory supplements will fight some of the causes of those lifestyle problems. However, you will still need to tackle the root cause. 

Bone and Joint

Bones need the right nutrients to gain strength and mass. Therefore, healthy eating and getting lots of exercise is essential. We reach the highest bone density at the age of 30 to 35 years, after which the breakdown begins slowly. Reason enough to do something preventive for your bones and joints.

As already mentioned, a healthy bone structure and well-functioning joints are also part of an excellent muscular system. Appropriate nutrition is, therefore, necessary. What do you need? Minerals for the bones, collagen for the joints and carbohydrates and protein for the muscles.

Cardiovascular

Many supplements promise to prevent heart disease. Others are said to have a positive effect on the success of therapy in cardiac patients. They can help prevent and treat the following: Arrhythmias, heart failure, and strokes. 

Cognitive Function

Most people think of ginkgo Biloba, ginseng, or guarana when they talk about healthy eating. They have no idea that the vitamins of the vitamin B complex are much more critical for the healthy functioning of the brain. Because, if the brain suffers from a lack of B vitamins, this can manifest itself in a series of mental and cognitive symptoms, such as mental exhaustion, exhaustion, lack of concentration and poor memory. Since the body cannot store most of the B vitamins, they must be taken in regularly and in sufficient quantities through our food or supplements.

Supplements Guide – Energy

Everyone wants a little more energy than they have. Well, if that is you, then you are in luck. There are many supplements that you can take to increase your day-to-day energy. Whether that is to feel more awake in the mornings or make yourself get out into the wilderness and take a run. Many things can give you the extra boost. 

Eye Health

Whether it is to see well in everyday life into old age, meet the individual requirements of VDU work, strengthen night vision, or maintain eye health. There are still quite a few supplements that offer those benefits to you. 

Fat Loss

The best known are fat burners, which increase the number of calories burned by the body. However, there are appetite suppressants, and moderators of appetite, which help to fight against cravings, thermogenic supplements, or sugar catchers. Some act on the oxidation of fats or diuretics/drainers etc. These supplements can be used during a diet to help the person accelerate their fat loss and overcome the difficulties that can cause them to fail.

Gut Health

Gut health refers to the balance of microorganisms that live in the digestive tract. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more. These bacteria and yeasts — of which there are around 100 trillion — are also called the “gut flora.” Many microbes are beneficial for human health, and some are even essential. However, others can be harmful, especially when they multiply.

Immune System

Winter is synonymous with the season when it is difficult to obtain fresh local fruits and vegetables, which naturally provide us with vitamins and nutrients to fight the extreme cold. The change of season can be a challenge for the immune system.

Therefore, we recommend paying better attention to the essential elements of good health: practice physical activities, keep a good sleep routine (8 hours a night), constant hydration, and a healthy diet. Since Mother Nature asks us to be better armed, it is sometimes worth turning to a few supplements to add to this healthy routine, which will undoubtedly help you have a better winter, away from the boxes of tissues!

Insulin Sensitivity

The best way to transform your body is to optimize your sensitivity to insulin. Insulin is the most anabolic and anti-catabolic hormone in the body. It improves the assimilation of amino acids in the muscle and therefore participates in protein synthesis. It also prevents amino acids from being oxidized as an energy fuel. On the other hand, it is the hormone that stores the most fat, recruiting lipids and glucose in adipocytes (fat cells).

Your ability to benefit from the positive effects of insulin (muscle building, fat burning), therefore, depends on your sensitivity to it. If you have good insulin sensitivity, you can have reasonably large carbohydrate intakes. If, on the other hand, you are resistant to insulin, it will be necessary to review your consumption of carbohydrates down, under penalty of storing the calories ingested in the form of fat. But rather than eliminating carbohydrates, it is possible to improve our body’s ability to use carbohydrates well through supplements.

Liver Health

You may have heard of a heart-healthy lifestyle or a friendly diet. But do you know what nutrients you need for liver health? Where the heart occupies an essential place in many therapeutic regimes, the liver is like the security guard who ensures that toxins do not penetrate very far into your body. And if they do, the liver makes sure they come out as quickly as possible. The liver protects you by fighting infections, cleanses your blood from waste products and toxins like drugs and alcohol, and turns the food you eat into usable energy and nutrients, among other things.

Genetics, poor diet, or excessive drug and alcohol use can contribute to liver disease. However, some supplements can help you regenerate and protect the liver and keep it functioning as well as possible. 

Mood

With the number of people using anti-anxiety and depression medications in the US, there is no doubt that mood improvement is a massive area of ​​concern these days. We work harder than ever, and pressure levels are high, whether you are at home, school, or work. All of this stress can result in a lack of energy, motivation, tension, and satisfaction in life. But there are also mood-enhancing supplements that can help restore balance, improve your mood, and promote feelings of well-being. Most of these supplements work by modulating dopamine and serotonin neurotransmitters in the brain to chemical imbalances.

In other cases, increasing the blood and oxygen intake of the brain can be very beneficial, not only leading to a better mood but also improved motivation and energy. There are a few options for mood-enhancing supplements that work.

Supplements Guide – Muscle and Exercise

There are quite a few different types of supplements available for the body concerning muscle building, exercise, and fitness. However, they often fit into three main categories:

Muscle Building

For muscle building to work optimally, you must supply the body with enough nutrients. It is not for nothing that nutrition is a critical factor for your success. To optimize the daily menu, many athletes rely on supplements or dietary supplements. These have the advantage that you can use them to ensure that all the nutrients in the body are readily available in sufficient quantities.

If you want to get an idea of ​​dietary supplements as a beginner, you would be surprised how extensive the range is today. There are not only a variety of nutrients in the form of supplements, but they also in very different types and variants. The classic version is probably still the powder. That is available either in larger containers or directly portioned as capsules or tablets. As an alternative to powder, food supplements can also come in the form of gels or bars. Liquid variants are also widespread.

Shakes, in particular, have become an accessible version. These can either be bought directly in the finished drinking form or also as a powder. In the latter, you have to do the mixing yourself. Sometimes dietary supplements can also be found in types that you would not expect as a beginner. A perfect example is protein pancakes.

Pre-Workout Booster

If you have worked or studied all day, you may be so tired that when you arrive at the gym, you will no longer be able to concentrate and will, therefore, be unable to get what you need out of your exercises to progress. That is precisely when a pre-workout supplement is required to give you strength for the next two hours, strengthen your concentration and support you with muscle training, energy supply, and regeneration.

You must be physically and mentally focused when you start training. If not, your training isn’t intense enough to make progress. Whether you’re just tired or you skipped a meal before going to the gym, you’re still able to do your workout. In such cases, you don’t have to pull yourself together, you take your pre-workout supplement, and you lift your weights within five minutes!

Post-Workout Recovery

Intense workouts are a vital part of improving your fitness. Pushing your physical limits helps you feel strong. When you benefit from an endorphin surge, your energy, and your positivity reach new heights. However, waking up the next day with pain and stiffness is another story. Although you have certainly succeeded in your workout, you have not taken the right steps for a good recovery.

Just as important as training is what you will do in the next 24 hours to help your body recover. That is the stage in which muscles rebuild and strengthen and where you prepare for your next exercise session. No matter how nutritious your diet is, there can be times when the extra support of a supplement will have its benefits.

Sleep

Over 80% of people report having some difficulty sleeping, and almost 25% suffer from sleep disorders that are severe enough to affect their overall health. Rest is one of the body’s natural defenses and is essential in the fight against diseases. Researchers have determined that lack of sleep can contribute to long-term medical problems such as:

• High blood pressure.
• Diabetes.
• Obesity.
• Depression.

Melatonin, a natural substance secreted by the pineal gland, plays an essential role in our sleep-wake cycles. With age, the body’s production of melatonin decreases, so supplementation can be a great way to restore optimal levels and prevent sleep disturbances. Choosing a high-quality melatonin supplement can help regulate your sleep-wake cycle without the adverse side effects of medical sleeping pills.

Testosterone Boosters

Testosterone acts on mood and decreases the reaction to stress. Testosterone also has an anabolic role: it promotes bone and muscle development and stimulates the production of proteins, hence the attraction of high-level athletes. At the same time, testosterone stimulates the production of blood cells (hematopoiesis), which has the consequence of reducing the recovery time after exercise. 

Testosterone may not be produced in sufficient quantities in humans if the testis or hypothalamus, the region of the brain that controls the production of testosterone, does not work correctly. The lack of testosterone then leads to problems of sexual impotence and reduced libido. A lack of testosterone can also be an issue for overweight people since the increase in fat mass stimulates the transformation of testosterone into estrogen, a feminizing hormone which is likely to create breast growth. There are testosterone booster supplements available to help combat those issues. 

Conclusion

This article is only a quick look into some of the primary supplements that you have available to you, no matter what you want them for. In future articles, we may look deeper into each of them. However, as we have said, please ensure that you seek advice from a medically trained professional before using any of the supplements, as there can be adverse effects between medications, and you may be intolerant to some of them that we have spoken about. Remember to have a look at the nutrition section of our website for more information. 

There are many supplements available for those of us who like to work out. One of the leading supplement types is the ones that you take before going to the gym or for a run. Those are called pre workout supplements, and this is our guide to the best options available.

Best Pre Workout Supplements Buying Guide

They are so popular because the daily stresses that we go through, often leave us lacking in energy for making our training sessions the best they can be. Whether that is a lack of sleep, a hard day, or stress, pre workout supplements will help you get a better workout. In this article, we are going to look at the best types of supplements that you can use to ensure that you’re at your optimum for every workout, no matter what life throws at you. 

A list of the significant pre workout supplements are:

• Caffeine
• Creatine Monohydrate
• Beta-Alanine
• Citrulline Malate
• BCAA’s

We will look at each of them in a little more detail, and how they can help you with your workout no matter what sort of a day you have had. Before we do that, though, we will have a quick look at what those supplements can help you with:

• Focus
• Strength Capacity
• Endurance
• Fatigue manipulation
• Muscle building

The majority of the supplements that you will find in this article will allow an increase in all of those aspects. However, some more than others. Read on to find out which is best. 

1. Caffeine – Best Pre Workout Supplement

We all know how well caffeine can perform when needing an energy boost. It is also the number one ingredient that you will find in almost all pre workout booster supplements. When the time comes to get motivated for a gym session, the mental and physical changes you receive from caffeine is sure to make a difference. 

Caffeine is absorbed into the bloodstream relatively quickly. The maximum value can be determined after 45 to 90 minutes, depending on the dose administered. With smaller doses (3 mg/kg body weight), the caffeine level does not rise as much as with higher doses (6-9 mg/kg body weight).

Caffeine ensures that your body does not consume the glycogen stores in the muscles and liver, and therefore, primarily fat is used as an energy supplier. That is an immense advantage, especially for endurance athletes, because they have energy over a more extended time. But not only endurance athletes but also bodybuilders, fitness athletes, etc. benefit from this effect.

In addition to increased fat burning, caffeine also improves breathing by relaxing the respiratory muscles so that oxygen can be absorbed more efficiently.

Another often discussed aspect is when to take it. The general opinion tends to say to consume caffeine as a so-called pre workout before strength training.

Why? The answer is simple. As mentioned above, caffeine has a stimulating effect. The goal after training should be a sufficient regeneration phase, which is prevented by a stimulus. Therefore, the recommendation is to consume caffeine before rather than after exercise. Also, you should avoid it for about 2-4 hours after training.

2. Creatine

Creatine is probably the most popular nutritional supplement. It promises muscle building, more strength, and more anaerobic performance. Because it is so popular, it has been the subject of countless studies in recent years. Therefore, we know a lot more about creatine than ever. In the meantime, the miracle drug is even said to have a positive influence on the aging process, memory, and cell protection.

When building muscle, the property of promoting strength and mass gain is, of course, particularly important. However, in sports science, some other positive effects of creatine are now known, which every athlete should use for themselves: With creatine, your endurance increases, therefore, you can lift more reps before exhaustion. Although there are countless studies on the effect of creatine for workouts, there are very few that show when it should be taken. Moreover, it is the frequency that you take it. We will do an article about creatine in the future, but for now, so long as you consume it just before, or just after a workout, the effects are similar. That is why we suggest taking it as a pre workout supplement. 

3. Beta-Alanine

Beta-alanine is the perfect companion to creatine. What creatine lacks in endurance capabilities, beta-alanine adds. Likewise, what beta-alanine lacks in strength, creatine will add. It is like taking a complete all-rounder supplement for the best workout that you can have. There are three main benefits to the compound:

• Quicker recovery between sets. The recovery time will allow you to push harder on the next set, therefore breaking down more muscle fibers. In turn, that allows for a better muscle growth rate.
• Higher endurance rate. If you focus your gym time more on cardio, beta-alanine will allow you to get more time, distance, and all-round performance before exhaustion. 
• ATP replacement while resting. ATP (Adenosine triphosphate) is the primary biochemical muscle energy source. If you have depleted ATP, you will burn out faster. Beta-alanine will ensure there is a full reserve waiting for you during your workout. 

4. Citrulline Malate

As if creatine and beta-alanine were not good enough on their own, citrulline malate makes the combination even better. If you were to think of creatine as 80% strength, 20% endurance, beta-alanine as the opposite, citrulline malate is a compound that fits directly in the middle of the two. It has three main functions:

• Removal of toxins. The body produces a few toxins when you workout, such as ammonia and lactic acid. This compound allows for a better urea cycle for removing those toxins, reducing muscle fatigue, and increasing endurance. 
• Increases Nitric oxide. Nitric oxide increases blood flow, thus increasing oxygen transportation to the required muscles, and it also increases nutrient intake to ensure that all of your protein does not go to waste. 
• ATP production. As with beta-alanine, citrulline malate will increase the production of ATP for increased endurance. 

As you can see, adding all three of the benefits that are above is undoubtedly going to increase your performance. Therefore, it is clear to see why citrulline malate is an ideal pre workout compound to use. 

5. BCAA’s

Protein is such a significant factor in muscle growth. You need more muscle for almost everything that you can do when you are working out. Well, the protein comprises of branch chain amino acids (BCAA’s). The three main BCAA’s you will see used for sports are:

• Leucine
• Isoleucine
• Valine

While the primary amino acid that you need for muscle growth is Leucine, the other two acids add to the effects and increase performance and energy levels. That fact is especially true if you have not eaten properly before your workout. You should take BCAA’s before, during, and after a workout for optimal results. 

Conclusion

All of the above supplements are wonderful for a pre workout boost. However, as you have seen, there are many complementing factors that each of them holds. So, when you are looking for the best pre workout supplements, you need to ensure that it has these items in it. There are a lot of companies who fill their products with things that are of minimal benefit to you to bulk up the other elements. Always make sure that you read the descriptions and ingredients before you buy something. 

Not to mention how good they all are, but there is also scientific backing for all of them too. So, instead of wasting your money on fillers and stuff that does not help you, a small investment in the right products will give you an immense return in muscle, strength, and endurance. 

There are a lot of people who spend all of their time looking for ways to increase their training ability before their workout. However, there are a lot fewer people focusing on their recovery after an intense workout. When you consider that, when training, especially weights, you are tearing your muscles. The more intense the exercise, the more tiny tears you will get. Although the repair of those rips is what gives you an increase in size and ability, in this article, we will look at the best post-workout supplements that you can use to help build your muscles after an intense workout. 

Best Post Workout Supplements Buying Guide

While some of the supplements are the same as in our pre-workout guide, that is intentional. They are great for before and after a workout. So, if you see something here and on the pre-workout guide, it means that for optimal benefits, you should have them before and after a session. 

Post Workout Supplements – Whey Protein Isolate

Whey protein is an enormous selling fitness supplement in the world. That is for a good reason, too. As you have read above, when you train your muscles, you are tearing them. The redevelopment of those muscles is what causes them to grow.  There is slightly more to how that works, but for this article, all you need to know is that the rebuilding of the muscles requires protein. 

While foods like chicken and red meat have high amounts of protein in them, isolated whey protein has a higher Biological Value to it than any other source. That is providing you buy high-quality stuff. For example, meat proteins have a biological value of up to 80. It was once stated that eggs had the highest BV. Therefore, eggs were rated at a max BV of 100. However, with the introduction of whey protein isolate, the scale had to be increased to 157, and that is where this protein sits. 

There is some more science behind using whey isolate, but one tip that I suggest is to take it with milk instead of water, as the casein protein in milk will slow the absorption rate. With a timed release of the isolate comes to a higher absorption ability as the half-life is relatively short. 

Fast Releasing Carbohydrates

You need insulin after your workout period. As you may know, your muscles store glycogen for use during a workout. Replenishing those stores is crucial to recovery and the ability to work out again the next time that you are due to go to the gym. Fast replenishment of those stores is just as critical. While you may have heard that you need to eat some complex carbs to do that, you also need an insulin spike to transport the glycogen to the muscles. 

The way that you get that spike is through simple carbohydrates. While you can eat some candy, that is not the best option. Supplementing your post-workout protein with some complex carbs such as oats and some simple carbs will replenish them as quickly as possible. So, which simple carbs do you need?

• Dextrose 
• Maltodextrin

Those will also increase protein synthesis to repair the damaged muscles quicker, too. 

Creatine Powder

Yes, it makes an appearance in the pre-workout and post-workout. The theory of taking creatine after training has received positive confirmation from a study published by the Journal of the International Society of Sports Nutrition, which studied a group of 19 bodybuilders by giving them 5 grams creatine either before or after training. They trained five times a week and also took 5 grams of creatine during their rest days, at any time of the day.

The study has become popular because it highlights that taking creatine after training is more effective than taking it before. However, this difference in efficiency is in no way significant since it is less than 5%! The researchers, therefore, suggest that there is a difference, but this is extremely small. The best way to get around it, in our opinion, is to take half of your daily dosage before the gym, and half after. 

BCAA’s

Branched-chain amino acids are immensely helpful for a few things. When you work out, you run the risk of going into a catabolic state. That means that you start to break down the fat and muscles to use them as energy. While that may sound good, it is only useful if you limit the use to your fat tissues. However, that is not possible without supplementing your pre-workout with BCAA’s. 

That is why you are advised to take BCAA’s in your pre-workout shake. However, you also need to help the muscles recover at a maximum rate. Therefore, implementing BCAA’s into your post-workout routine will assist you in building and repairing them as effectively as possible. Also, when you have off days or weeks, where you do not go to the gym, you will start to break down your muscles. Which, again, is not something that you want. Therefore, you should take them on days off, too. 

You can buy BCAA’s in a powder or tablet form, and either of them is excellent. However, ensure that it contains the correct amount of the three primary acids:

• Leucine – promotes recovery by stimulating protein synthesis, helping the recovery, and improving muscle growth.
• Isoleucine – Reduces tiredness and fatigue.
• Valine – Prevent the breakdown of muscle by supplying them with extra glucose.

Taurine

If you are only beginning your gym journey, then you may not have heard about many of the supplements in this pre-workout guide. However, taurine is probably one that you have heard of before. It is in a lot of energy drinks. So, next time you have one, have a look at the ingredients, and you will probably see it in there. It is one of the many naturally occurring amino acids that you will find, but taurine is in high quantities throughout the central nervous system, muscles, and white blood cells. 

If you are a vegetarian, taurine is of high importance to you, as it is most commonly consumed from fish and meat. However, let’s look at how it will help you as a post-workout supplement. Muscle recovery is the aim of all these supplements, and as you know, your body needs water for a lot of things such as repairing damaged cells and removing toxins. Taurine is a cell “volumizer” and draws water to the muscle cells. Although that gives you a more significant appearance, it is not the primary function. With the water, it also brings nutrients such as protein and glycogen to help the repair process. You do not need a lot of this supplement, but it will undoubtedly give you a great benefit. 

Conclusion

You can buy specific post-workout supplements as a whole package, or you can buy them individually and add them together to make your own. If that is something that you want to do, I suggest that you buy all of the items on this list and add them to some fruit juice to increase your simple carbohydrate intake at the same time. Or, if you are making a protein shake with the isolate, you can add them to that instead. 

Whichever way you want to do it, taking the pre-workout supplements and post-workout supplements at the right time will give you much better results than not having them. However, do not forget proper nutrition at other times n the day. These will not compensate for eating pizza seven days a week. 

Almost everyone who has the internet or TV has heard about the keto diet. However, what do you know about it? Do you know what you can and can’t eat? How often? What foods you have to avoid? Well, in this article, we are going to tell you the answer to all of those and more. 

The primary way that you have possibly heard about it is through celebrities that have done it and shed loads of weight. To name a few:

• Halle Berry
• Kourtney Kardashian
• Gwyneth Paltrow

I think that the issue with seeing these celebrity diets is that there are often huge misconceptions as to whether they work or not. Well, hopefully, by the end of this article, you will know everything that you need to know about the keto diet. 

Keto Diet History

The ketogenic diet has been around since before it was coined in 1921 by Dr. Russell Morse Wilder. However, in those times, it was developed primarily as a treatment for refractory epilepsy, meaning that it does not respond to medication. Of course, since then, a lot has changed. Although in treating epilepsy it is still being used, it has crossed into a more mainstream form of diet, and with some fantastic results. 

At the outset of the research into the keto diet, the liver showed to produce three water-soluble compounds from the liver when starved or consumed very low carbohydrates. It is certainly worth noting, though, that the body was otherwise healthy. Those three compounds were, and still are, known collectively as ketones. Hence the name “ketogenic diet.” 

Research continued its course towards epilepsy in children until its US national media exposure in October 1994. It was then that the diet got exposure from Jim Abraham’s two-year-old son having treatment for epilepsy. From then, the Abrahams family created the Charlie Foundation to promote the diets funding and research. In 2007, Jim Abraham produced a film inspired by his experiences with the diet, and a boom of interest ensued.

However, the first mainstream diet plan that was widely known as the Atkins diet. Although the Atkins diet got developed in the early 1970s, it was a much stricter form of the keto diet. Therefore, in this article, we will be focusing on the ketogenic diet as a whole instead of individual plans. Although, we will go into Dr. Atkins’s formula in the diet plan section.

Since the publication of Dr. Atkins’ book, released in 2003, and the ketogenic diet interest peak in 2007, there has become a considerable rise in knowledge and interest in the diet plan as a whole.

What Is the Keto Diet

As you have seen in the history section, the control of the keto diet is by almost irradicating carbohydrates from the menu. However, the same energy needs to enter the body as before. You do that by increasing your fat intake to compensate. When the body provided with only small amounts of carbohydrates, it goes into a state of ketosis. That is when those three ketones are produced by the liver and enter the bloodstream. However, before you completely stop eating carbohydrates, there are still some things that you need to know about the diet.

So, ketogenic diets are a form of low carb diet, but there are still differences. For example, the level of carbohydrate intake allowed per day. There are several different ways to reach the required intake, and we will go through them in a little while. As a rule, this is the main difference between a low carb diet and a ketogenic diet:

• A Low carb diet consists of a restricted intake of carbohydrates.
• A ketogenic diet almost deletes carbs. 

Again, we will go into that in further detail later on in the article. 

Benefits Of A Keto Lifestyle

Yes, that’s right. Ketogenic diets are much more than just-food. They are more of a lifestyle. Not only because you need to know how to eat, but because it has a lot of benefits to it. There are various key benefits to go along with reducing seizures, and we will go through them now.

Helps With Weight Loss

Of course, this is usually the main reason that people want to try any diet. However, as we have stated before, ketogenic diets are a lifestyle. The basis of the weight loss is because you transform your body from a carb consumer into a fat burner. You will be burning fat as your primary energy source. Therefore, you will be allowing your body to use your reserves as fuel when it is hungry. 

Furthermore, it consumes more energy to turn fat into energy than it does carbohydrates. So it is a double-edged sword in the hands of weight loss. 

Keto Decreases Blood Glucose

People who have type 2 diabetes often advised to control carbohydrate intake. That is because both simple and complex carbohydrates get broken down into sugar and lead to blood sugar spikes. 

Changing your primary fuel source from carbohydrates to fat will, in most cases, reduce your blood sugar level and help control and even eliminate diabetes. 

May Help Reduce Cancer Risks

Because of the increased funding into research of the ketogenic diets, there has been discovery to show that it may help reduce risks and even help to fight certain cancers. In one study located in the National Center for Biotechnology Information, shows that chemotherapy can encourage cancerous cells to increase their glucose levels to compensate for the treatment. However, cancerous cells that are not provided with the carbohydrates to raise their glucose levels are much more susceptible to treatment. Therefore, increasing the effectiveness of treatment and increase therapy response.

There have been studies conducted on insulin’s role in the development of cancers such as breast and uterine cancer. It shows that women with the highest levels of insulin in their blood had more than double the risk of breast and uterine cancer than those with low insulin levels. As the ketogenic diet does not contain sugar, insulin is not required, and the pancreas will almost completely stop production. 

Increases Skin Health

Other studies conducted have shown a possible direct relationship between skin health, acne, and carbohydrate intake. They have shown that there is a considerable possibility that lowering carbohydrate levels can be used as a preventative and reactive measure against acne. 

Various foods are encouraged to eat throughout the keto diet that is great for promoting skin health and condition. The benefits include:

• Lower insulin for preventing acne.
• The higher amounts of good fats improve skin health.
• Less sugar keeps collagen healthy to slow the aging appearances of the skin.
• Omega 3&6 can prevent sun damage to the skin.
• High vitamin A foods promote skin cell production, prevents skin damage and infection.

Keto Reduces Bad Cholesterol

In this study, it proved that after 24 weeks of following the ketogenic diet, HDL cholesterol increased significantly, while LDL cholesterol decreased significantly. Also, the level of triglycerides decreased by a significant amount, too. 

• HDL. – High-density lipoprotein (good cholesterol)
• LDL. – Low-density lipoprotein (bad cholesterol)
• Triglycerides. – Excess fat carried in the blood.

Assists Brain Functioning

Ketosis and brain function does require more research, and it is being carried out. However, studies have shown that ketogenic diets provide a significant brain function improvement in people with Alzheimer’s disease compared to non-ketogenic diets. 

As it has also proven that the diet helps control seizures, it has lead researchers to believe that ketones are a better fuel source for the brain than carbohydrates.

Helps With Polycystic Ovary Syndrome

A pilot study carried out in women with PCOS showed that over 24 weeks, they had the following benefits:

• Weight reduction.
• Hormone balance.
• It improved fasting insulin levels.
• Two of the women became pregnant despite previous infertility. 

As you have seen, there are many health benefits to a keto diet. Now, let’s get into the actual eating part of the food.

Keto Diet Foods

So, as you have already seen, the ketogenic diet is based around a high fat, low carb nutritional intake. But you may be asking yourself what foods you can eat. In this section, we will look at the foods that are considered good and bad for ketogenic diets:

Good Food

Bad Food

High fat cheese, Cottage cheese, Cream, Butter, Plain yogurt	Rice, Pasta,
Eggs	Oats, Oatmeal
Seafood	Wheat
Meat and Poultry	Bread
Coconut oil, Olive oil	High carb vegetables, Potatoes, Carrots, Peas, Parsnips, etc.
Olives	Fruit, Dried, Smoothies, Juice
Tea and coffee	Carbonated drinks (not sugar-free)
Some berries, Nuts, and seeds	Milk
Avocados	Fat-free yogurt
Low carb Vegetables	Legumes, Kidney beans, Chickpeas, etc.

That list is by no means extensive. You will have to work out what you can and cannot eat on the ketogenic diet plans before you start and as you go through it. However, we will go through the planning stages in the next section. 

Keto Diet Plan

First, you have to work out your macros. That is likely to be a one time process as you will get used to the diet and foods you can and cannot eat pretty quickly. 

Macros is a short way of saying macronutrients. They are the building blocks of all the food that you consume:

• Fat. – Nine calories per gram
• Protein. – Four calories per gram
• Carbohydrates. – Four calories per gram

Calculating your macros will first require you to calculate the daily required caloric intake. Otherwise known as Total Daily Energy Expenditure (TDEE). Many websites will do this for you, but this is my favorite.

After you have found out your TDEE, you want to remove a percentage of that to allow for weight loss. Although the keto diet is very good at increasing weight loss, you will still need to account for a slight drop in calories. Approximately 500 calories per day is sufficient to start with as a deficit. 

Do not worry, though; the keto diet will stop you feeling hungry as it will burn your fat reserves. Now that you know the amount of calories that you should be eating, you need to work out what percentage of each macro that includes. 

Generally speaking, keto diet macros will vary depending on goals, body fat, activity levels, etc. However, this guide is a pretty good rule of thumb:

• 70-80% fat. 
• 20-25% Protein. 
• 5-10% Carbohydrates.

As you can see, the vast majority of calorific intake should be through fat. Hence, it should be made up of primarily monounsaturated, saturated, and some polyunsaturated fats. A moderate amount of protein is required for muscle mass retention, and if you do not have that, you will feel weak and lethargic.

Diet Menu

Now that you know the food types that you can and cannot eat, it can be quite confusing to understand how to put those into three meals a day. As I have already said, your primary focus should be lowering carb intake, increasing fat intake, and maintaining a decent level of protein. 

To get you started, we have devised a few meals that you can use to get used to the transition and work out your plans yourself. However, we will not go into massive detail about how to cook them as they do not need a massive amount of explanation. However, keep an eye out on our nutrition page for specific, detailed recipes. 

Keto Breakfasts

As with any diet, breakfasts are still one of the most important of the day. Therefore, breaking your fast with decent nutrients and calories will allow your body to wake up and feel as good as it can.

Breakfast 1 – Cheese omelet:

• • 1-2 eggs
  • 2 tbsp heavy whipping cream
  • 1 tbsp coconut oil
  • 2-3oz of mature cheddar
  • Two mushrooms
  • 1/2 oz baby spinach

Mix the eggs, cream, and coconut oil into the omelet mixture and make as a regular omelet. 

Breakfast 2 – Basic scrambled eggs

• 1-2 eggs
• 2 tbsp heavy whipping cream
• 2 tbsp butter
• 2oz mature cheddar

Melt the butter into a pan, mix the rest of the ingredients in and cook. Simple!

Breakfast 3 – Bacon and eggs

• Two eggs
• 3 or 4 rashers of bacon
• Some low carb greens

Cook the bacon in a pan and use the bacon fat for cooking the eggs. Simple again!

There are many more options that you can use for breakfast. However, those three are the easiest and lowest carb breakfasts that you can use to get you started. 

Keto Lunch

Lunch and dinner can often be interchanged quite quickly, depending on what you fancy at the time. Therefore, to keep it simple, we will base these ideas on traveling to work. 

Lunch 1 – Chicken Salad

• A boneless chicken breast
• 1 tbsp olive oil
• 1 Avacado
• A few cherry tomatoes
• 1/4 red onion
• Four asparagus stems
• One clove of garlic and some oil for dressing.

Peel and dice the avocado, slice the onion, chop the tomatoes, and cut the asparagus stems. Fry the chicken, put all of the ingredients into a container, drizzle with oil, and crushed garlic.  

Lunch 2 – Egg salad

• Eggs. – use as many as you want.
• An avocado
• A little lemon juice to preserve the avocado
• 1/3 cup full-fat mayonnaise
• Dijon mustard to taste.

Hard boil the eggs and peel. Mash the avocado and mix with mayo mustard, chopped boiled eggs, and lemon juice. Put into the container and chill until needed.

Keto Dinners

Most of the dinners are slightly more involved in terms of cooking, so I will only give simple instructions to show how easy they are.

Dinner 1 – Taco Pie

• Ground beef. – High fat is excellent this time!
• Taco seasoning. – Check carb content of individual packet
• Eggs
• Heavy cream
• garlic
• Shredded cheese.

Fry the beef until cooked and broken up. Add seasoning and cook while combining the other ingredients, leaving out the cheese. Put the meat into a pie pan, top with the egg mixture, sprinkle the cheese, and bake. Easy. However, remember to serve with some low carb greens!

Dinner 2 – Garlic Salmon

• Salmon fillets
• Butter
• Garlic
• Lemon zest
• Asparagus

Melt some butter onto a baking tray, mix garlic, and lemon zest into remaining butter. Place salmon fillets onto the baking dish, cover in garlic butter mixture. Place asparagus onto the dish with the salmon and bake until cooked.

As you have seen, keto diet foods can be pretty easy to plan and cook once you know what you are doing. I think that the hardest part about any diet is getting into it and understanding it in a way that you can customize it to fit your lifestyle.

Keto Supplements

As with all diets, there are supplements and tablets available that will assist you in getting into ketosis and staying there. Some supplements will help you get some of the more difficult nutrients until your body gets used to the transition period. Some of the most common keto-friendly supplements that you can buy are:

• Magnesium
• MCT oil
• Vitamin D
• Exogenous ketones
• Electrolytes
• Powdered greens
• Digestive enzymes
• Omega 3

Although I have given you this list, it is not always necessary that you take all of them. Some people adapt to the diet very well without any of the supplements, while others need a few to adjust and can then stop taking them. You have to assess each case on how you feel you are functioning at the time. 

Keto FAQ

In this section, we will cover some of the most commonly asked questions about keto diets. However, this will not cover everything that gets asked. If you have any questions, please feel free to keep a lookout on our homepage for updates. 

How Long Does It Take To Reach Ketosis?

Ketone production begins after the depletion of glycogen stores. Therefore, when you reach ~20g net carbs, it will take no more than 24 hours. That is, however, providing you do not go over that limit.

How Do I Know I Am In Ketosis?

Sometimes, there are physical indications for entering into ketosis — for example, changes in urine. However, you can buy test indicator strips to check.

Is Testing For Ketosis Necessary?

No, you will see other physical symptoms, such as decreased appetite.

Do I Need To Eat My Total Fat Macro?

If you are trying to lose weight, the simple answer is no. However, bear in mind that you still need to consume less than ~20g net carbs, and enough fat to provide yourself with energy.

Is More Protein Than Fat, OK?

As a general rule, no. But that is based on caloric intake, and remember that fat has a higher caloric value per gram than protein. Therefore, you do not need to eat more weight of fat. There are times in which more protein is ok, such as bodybuilding, but for general rule, keep to higher fat quantities. 

Won’t Eating Fat Make Me Fat?

A huge misconception that has taken over the planet is that fat makes you fat. When in fact, excess calories of any type will cause you to gain weight. 

What About Sugar Alcohols?

Sugar alcohols are sweeteners found in sugar-free food, drinks, and chewing gum. That is not an overly easy question to answer because everyone has different tolerances to different Polyols (sugar alcohols). However, the advice is that the high Glycemic Index Polyols are avoided, such as Maltitol and Xylitol. If you have any issues during any phase of ketosis, you should remove sugar alcohols first.

Conclusion

Transitioning between a “regular” diet and a ketogenic diet can be a daunting task. However, if you do the correct research, take in as much information as you can about the ways that keto diets work, you can make the change effortlessly. 

There are many books and programs available to guide you deeper into the knowledge required, so take advantage of them. Get healthy, lose weight, therefore feel better in yourself with a ketogenic diet!