Weakness, increased body fat, depression and low sex drive (bye-bye morning wood) are some of the most serious low testosterone symptoms and consequences. 

From here you can see that low T is a serious problem – but first let’s see what testosterone is.

What’s Testosterone and Why Is It Important?

Testosterone is the hormone that makes you a man – by defining your male sexual characteristics. It’s produced by your testicles in the Leydig cells. 

This hormone regulates vital functions such as sex drive, sperm production, production of red blood cells, bones mass, mood, muscle mass and distribution of fat. 

When the testosterone levels are low, the linked functions suffer. Badly. 

That’s why low T levels are a problem to solve as soon as possible.

Low testosterone is caused by several factors, being diet one of the main. By improving it you’ll boost your testosterone, and it all starts with excluding the foods that are killing it. Let’s check them.

The 5 Foods to Avoid that Decrease Your Testosterone

If you’re eating any of the following foods, it’s about time to switch gears to ramp up your testosterone levels and make you a happier man.

Soy Products

Soy is an enemy of testosterone because it contains genistein, daidzein and glycitein – estrogenic isoflavones that activate estrogen receptors (source). That’s bad for you and that’s why soy products are the main testosterone foods to avoid.

Research has plenty of examples that link soy to suppressing testosterone and DHT (source) – and that’s enough to avoid it, or at least, keep it to the bare minimum. 

Sugary and Processed Foods

Pastries, processed carbs, sugary drinks and desserts are some of the top foods that decrease testosterone. Sugary is a powerful enemy because it reduces total and free testosterone levels right after ingestion (source). The more you do, the worse it gets.

Since most sugary and processed food combine sugar with high-PUFA fats, cheap fillers and other problematic compounds – they will deplete your testosterone.  

Foods with Trans Fats

Trans fats food come in different shapes. Frozen pizza, donuts, margarine, fast-food, fries and more – but they all share the same evil effects on your testosterone levels. 

They’re damaging because they decrease HDL cholesterol (source) – the building blocks of testosterone – while ramping up inflammation (source). That’s why you need to avoid foods high in trans fats. 

High-PUFA Vegetable Oils

They are a nuclear bomb to your testosterone levels due to its high content of omega-6 fatty acids. Canola, sunflower, soybean, corn, grapeseed, cottonseed. They come from different sources but they all are damaging for you because they suppress testosterone because they cause lipid suppression (source). 

Instead, opt for olive oil, coconut oil and animal fats. 

Alcohol (50 words)

Some shots of Whisky over the weekend are fine – but you should know that alcohol inhibits testosterone secretion (source). That’s why it’s important to avoid drinking every day, especially beer because it’s high in phytoestrogens (source).

Exclusion is over. Now let’s see what to eat to increase your testosterone. 

The 5 Foods that Increase Testosterone 

The following food will help you to boost testosterone and decrease estrogen, to hit the sweet spot of hormonal balance for a stronger, happier and healthier you. 

Grass-feed Beef

Grass-feed beef is a champion food when it comes to increasing testosterone. Saturated fats that increase testosterone (source), amino-acids and minerals that ramp up T and sex drive (source) and high-quality protein that helps you to build more muscle.

Eggs

Eggs are packed with omega-3s, vitamin D, high-quality protein and cholesterol – all of which help to increase testosterone levels. Omega-3 fatty acids are especially helpful since they improve testicular function – which is a sign of optimal testosterone levels (source).

Bacon

Bacon is a massive testosterone booster. Healthy cholesterol, excellent animal protein and saturated fat. That says it all. Testosterone is made from cholesterol, and it’s only logical that a food that contains plenty of it will help you – just take it easy because it’s high in calories. 

Berries

Blueberries, chokeberries, blackberries. The darker, the better. On top of being full of antioxidants to combat oxidative damage and nutrients to nourish yourself, berries are a rich source of Calcium-D-Glucarate, a powerful excess estrogen remover (source).

Certain Diary Products

Diary often gets a bad press when we talk about testosterone – but it depends on the type you eat. For our purposes, yogurt boosts testosterone thanks to the healthy bacteria it provides (source), and the same goes for blue cheese thanks to its healthy bacteria, prebiotics, probiotics and enzymes (source).

Bottom Line

Now you can discard the 5 foods that kill testosterone from your life to become a happier, manlier version of yourself.

Questions? Let us know everything in the comments to help you, because we’re compromised with your journey to become a better man.

The post 5 Foods That Kill Testosterone (And What to Eat Instead) appeared first on Supplement Science.

What are BCAAs?

BCAA stands for branched-chain amino-acids – and it’s a group composed by three amino-acids: valine, leucine and isoleucine. As they are essential amino-acids, you have to get them from diet and supplementation because your body isn’t able to synthetize them.

BCAAs are capable of boosting your performance because they fuel your skeletal muscles during a training session – by helping your muscles to preserve glycogen stores and reducing protein breakdown during exercise. 

Therefore, BCAAs are especially beneficial for endurance training such as long-distance running and swimming, as shown in this study focused on endurance treadmill run (source).

In addition, BCAAs, as they minimize protein breakdown during exercise, they will also protect your muscle mass from getting used as energy by your body. More muscle, less fat. 

What are EAAs?

EAA stands for Essential Amino Acid – and hence you need to consume them as your body is not capable of creating them. They are nine and here you have the complete list:

1. Phenylalanine
2. Isoleucine
3. Leucine
4. Tryptophan
5. Valine
6. Methionine
7. Lysine
8. Threonine
9. Histidine

So here you have a first difference: the EAAs group is bigger – it means 6 extra amino acids that can bring your body all sort of health benefits. Hence, BCAAs are inside the group of EAAs. 

BCAAs are EAAS.

They both can improve your performance, strength, muscle development, endurance and more – but let’s check all of this better in the next section of BCAA vs. EAA. 

Differences & Similarities Between EAAs & BCAAs

As you can see, EAAs and BCAAs are very similar. They both need to be consumed because your body cannot synthetize them, both can improve your athletic performance by boosting specific areas such as endurance, power and muscle growth. 

To summarize, BCAAs are part of the family of EAAs – that’s why taking EAAs will yield you better results. Let us show you why. 

EAAs Build More Muscle

BCAAs are good at generating anabolic responses – but they are not the best. That place is for EAAs because they’re capable of generating strong anabolic responses by 22% after resistance exercise (source).

EAAs Help You to Manage Your Weight

EAAs allow your body to enjoy the thermogenic benefits of L-Threonine and L-Methionine, resulting in bigger energy expenditure – as high as 20% more than without EAAs (source). With BCAAs alone, you’d not be able to take advantage of these amino acids. 

EAAs Balance Your Hormones

Thanks to the content of L-Leucine, L-Lysine and L-Tryptophan, EAAs are capable of regulating and optimizing your endocrine system. Resulting in effects such as reducing fat mass gain (source) and boosting testosterone levels (source).

BCAAs can do this partly – hence another similarity – but EAAs do it much better, especially in the testosterone boosting department, thanks to the presence of L-Tryptophan and L-Lysine. 

EAAs Improve Your Mental Health

Achieving your fitness goals requires a stable and powerful mind – and that’s what EAAs can help you to obtain thanks to 

What Should You Choose: BCAAs or EAAs?

EAAs are better in all aspects and they should be your go-to choice. However, if you’re already meeting your protein quota, it means you’re getting plenty of essential amino acids from your diet. In that case, you could content yourself with BCAAs – but in any case, it’d be better to opt for EAAs. 

Defining Amino Acids vs BCAAs vs EAAs

To keep things short, let’s think of this as a hierarchy because both BCAAs and EAAs belong to the family of Amino Acids, which has 20 different members. Here you have the complete list:

1. Alanine
2. Arginine
3. Asparagine
4. Aspartic acid
5. Cysteine 
6. Glutamine
7. Gutamic acid 
8. Glycine
9. Histidine
10. Isoleucine
11. Leucine
12. Lysine
13. Methionine
14. Phenylalanine
15. Proline
16. Serine
17. Threonine
18. Tryptophan
19. Tyrosine
20. Valine

Amino acids are the building blocks of protein – hence they are responsible for creating the primary structure of proteins. 

Your body needs all the 20 amino acids to work properly – because they are required to build proteins, and hence build muscle, synthetize hormones as well as neurotransmitters. 

In short, they’re essential to keep you alive and both EAAs an BCAAs are just two groups that belong to a bigger family. 

Differentiating Protein from Amino Acids

Proteins are macronutrients conformed by amino acids – therefore, they’re the final product whereas amino acids are the building blocks. 

Each protein requires the 20 amino acids to exist – all of which have different chemistries due to their unique side chains. 

From the same 20 amino acids, your body can create different types of protein. Here’s the list:

1. Structural Protein: To support the connective network of muscles, bones, tendons – as well as skin, teeth, hair and nails 
2. Hormonal Protein: To regulate several functions in your body (e.g. insulin to control glucose levels)
3. Enzymatic Protein: To control and accelerate metabolic processes in your body
4. Defensive Protein: To create antibodies to support the immune system 
5. Contractile Protein: To control the speed and strength of muscle contractions
6. Receptor Protein: To control the substances that enter and leave the cells
7. Storage Protein: To store mineral ions for vital functions in your body
8. Transport Protein: To carry vital compounds to your cells such as oxygen and calcium

Proteins go well beyond just building muscle – they’re essential for life, and hence, supplementing with EAAs and BCAAs will help you to improve your fitness performance and health in general.

The post BCAAs vs EAAs: What Are Each & How Can They Improve Your Training appeared first on Supplement Science.

Many caffeine-free pre-workouts say that yes – but we’ll put it to test in this article, to let you see if they’re worth the hype or not. 

We’ll teach you why you should take out the caffeine, the stimulants present in caffeine-free alternatives and what are the best pre-workouts of this type on the market. 

Why Take Out the Caffeine and When to Choose a Non-Caffeine Pre Workout? 

If you’re doing alright with caffeine, you should stick to it. Truth be told, they work well for many athletes, gym-goers and people who want an extra edge in their workouts. 

If you’re looking for a sign to switch to a caffeine-free alternative, watch out for the following negative effects:

1. Jittery behavior
2. Problems falling sleep and decreased sleep quality
3. Impulsive behavior
4. Increased blood pressure
5. Increased Anxiety 
6. Lack of focus and attention issues

It usually happens when you take a caffeine pre-workout 2-3 hours before going to bed as it disrupts your circadian rhythm (source), but it can happen even if you take it during the day.

In persons with heart health problems, it’d be a good idea to replace it because it can increase the chances of suffering a heart attack (source).

In addition, if you want to cycle off caffeine – then it’s the logical route. 

If you’re already experiencing such effects and you feel it’s time for a change – welcome caffeine-free pre-workouts. Especially good if you work out at the end of the day. 

Are There Still Stimulants in Non-Caffeine Pre-Workout?

To replace the effects of caffeine, they use other ingredients that offer the same or very similar benefits – all while minimizing the risks. 

They are not to be confused with stimulants, as they don’t produce serious sympathomimetic effects, and hence, they don’t affect deeply the brain and behavior (source).

They usually contain the following ingredients:

1. Taurine: Improves anaerobic lactic metabolism, and hence, can boost the performance of training sessions (source) and it can induce focus and better cognitive performance thanks to reducing stress levels – to the level of being called a “wonder molecule” (source)
2. Citrulline: It enhances sports performance and improves subjective perceptions on muscle soreness and perceived exertion after a training session (source)
3. Tyrosine: It boosts focus and working memory by reducing stress (source), it improves psychomotor skills, dexterity and coordination by boosting cognitive flexibility (source) and it improves performance under stressful situation thanks to increasing the levels and concentration of adrenaline, norepinephrine and dopamine

As you can see, such stimulants replace perfectly well the physiological and psychological effects of caffeine – now let’s dive into the best options available on the market. 

They haven’t reported serious negative effects as caffeine – and hence they’re labeled as stimulant free pre workout. 

What Are the Best Caffeine Free Pre Workouts?

Now that you know the benefits of  a non stimulant pre workout, it’s time to see what are the best options on the market right now. 

They’re all cxcellent for strength training, endurance training and any type of sport because their formulas feature ingredients that improve strength and even enhance recovery.  

Below, a direct review for each. 

#1 – Stimulant Free Pre-Kaged Pre Workout by Kaged Muscle

It is a powerful blend of patented ingredients such as Creatine HCl, CarnoSyn® beta-alanine and a betaine extract – BetaPower®. It increases focus, alertness, endurance, pumps, improves performance and more without the jittery of caffeine. 

It comes with a 32gr scoop for a massive dose to experience the effects of the pre-workout right on time. 

#2 – STIM-FREE Pre-Workout by Transparent Labs

A combination of citrulline malate, BCAA, beta-alanine, taurine and tyrosine at clinically effective doses – to let the effects kick in soon after taking it and make them prevail during your workout.

Thanks to its entire composition of 13 active ingredient it can increase the nitric oxide to the muscle to take your performance to the next level while improving focus and alertness.

With 23gr per serving – you’ll bring your body and mind the necessary boost to kill it in every single training session. 

#3 – Post JYM Recovery and Active BCAAs Powder by JYM Supplement Science

The stimulant-free pre-workout by JYM Supplement Science features a formula that contains BCAAs, creatine, carnosyn beta-alanine, betaine, L-carnitine and taurine to give your muscles and mind the boost you need.

With 21gr per serving – you’ll allow the ingredients to do their job, which is to enhance your physical and mental performance to break through any plateau. Anytime.

Closing Down

Now you know everything about caffeine free pre workout – but if you have questions, let us know in the comments. We’ll answer them to help you to pick the ideal stimulant free pre workout for you.

The post Caffeine Free Pre-Workout: Are Stimulant Free Pre-Workouts Worth the Hype? appeared first on Supplement Science.

What is a High Protein Diet?

Officially, it’s when a diet consists of more than 20% of protein – which is much higher in comparison to the 100gr of protein that most Americans eat daily, and the recommended daily consumption of 56gr for men and 46gr for women (source).

At first, it seems counter-intuitive to go against the official recommendations, but truth be told, there’s no damage in following high-protein diets (source). 

You can go well past the 20% mark and be alright while experiencing the solid benefits that such approach can bring you. Some studies, as the ones we’ve suggested, had individuals that consumed more than 3gr of protein per every kilogram of bodyweight without problems – so you can take it easy. 

Let’s check them out.

The Benefits of a High Protein Diet

When you change your diet, everything changes. Let’s see how a high protein diet could put you closer to achieving your goals by improving the way your body and mind work.

Grow More Muscle

To grow, your muscle needs protein. Simple. Studies show that there’s a link between high lean mass, higher muscle strength and a high consumption of protein (source). This diet can help you to boost your performance in any type of activity or sport. 

Furthermore, another study showed that a diet that consisted of 2gr/kg of bodyweight maximized anabolic recovery, hence, boosting muscle growth (source) – it can bring you the edge you need.

Of course, protein alone is not enough. You need to follow a training that focuses on hypertrophy to achieve it. That’s when high protein will chime in to bring you solid results. 

Protect Your Muscle Mass When Cutting Fat

When you cut fat, you need to create a calorific deficit. The problem is that it will cut muscle mass too, unless you eat enough protein to protect it. 

To get the best results, incorporate strength training during your cut. It’ll signal to your body that you need the muscle mass, and with the help of enough protein, it will remain intact (for the most part). 

Boost Your Metabolism to Burn More Fat

More protein means more satiety, but also a faster metabolism. It happens because a high-protein diet has a higher diet-induced-thermogenesis (DIT) than high-carbohydrate diets. This study proved it (source), reporting it that energy expenditure of subjects on a high-protein diet was higher by 297 kJ/d than individuals on a high-carbohydrate diet.

It’s interesting to see the powerful effects of high protein. For example, in this study the individuals went from a moderate-protein phase to a high-protein phase (over 3g/kg of protein) and also increased the energy intake, all without increasing body fat mass (source).

In summary, eat more protein to burn more fat. Simple and effective. 

Recover Faster from Your Workouts and Injuries

Recovery is crucial to reach your fitness goals. We’ve seen that a high protein diet maximizes anabolic recovery – which is essential to optimize muscle growth and development – but its recovery-related benefits go beyond that. Let’s check them out.

Proper sleep is essential to recover from your workouts, and especially when you’re treating an injury. Fortunately, a high-protein approach – even in a caloric-restricted diet – improves sleep quality (source). Resulting in better and faster recovery.

Better Mood and Mind Benefits

Having a better mood while boosting your concentration, attention and alertness can help you to reach all of your goals. Even beyond fitness. That’s what a high-protein diet can bring you, and it happens because it elevates your body temperature thanks to its thermogenic effects (source). 

Is Too Much Protein Dangerous?

With a great power comes a great responsibility – is too much protein dangerous at some point? For the most part, it’s not dangerous, as shown by this study where the individuals ate as much as ~2.51–3.32 g/kg for an entire year didn’t experience any negative effects on kidney, liver or blood health (source).

Even though science backs it up – you need to see how you react to it. Not all persons are the same – that’s why you should track how you feel when following the diet during the first 30 days, to draw your own conclusions.

Focus on high-quality animal protein, and overall, keep your food clean. 

Of course, you need to work out to make high-protein work. Pair it with strength training or your own flavor of training and see how it works for you!

Questions? Just leave them in the comments and you’ll receive a quick answer!

The post High Protein Diets: Are They Dangerous and How Can High Protein Benefit Help Reach Your Goals? appeared first on Supplement Science.

Protein, along with carbs and fats, is a macronutrient that your body needs for energy. In scientific terms, protein is a series of amino acids attached together by peptide links – and these amino acids are the primary source of nitrogen in your body! When your body has a positive nitrogen balance, it is able to grow and repair your muscles with ease.

Aside from building muscles, protein can help preserve muscle tissue, maintain proper hormone levels, maintain your body’s immune system, balance PH levels in the blood and act as an energy source when your body is low on carbohydrates.

With all of these benefits it’s no wonder that in this day in age, protein-rich foods aren’t hard to come by. Take a walk through your local grocery store and you’re bound to find some sort of food that can satisfy your protein needs!

However, getting the right amount protein in your diet requires a whole lot of solid foods – and getting all of your protein through these solid foods isn’t always easy.

If you don’t have time to meal prep to ensure you’re filling up on the correct amount of protein each and every day – then protein supplementation is your answer.

But with so many different types of protein supplements on the market nowadays, how are you supposed to know which ones are the best?
Follow our guide to the Best Sources of Protein Supplementation and find out which types of protein supplements you should be taking:

Whey Protein Powder

When you hear someone mention “protein powder”, it is likely that whey protein comes to mind. Whey protein is the most common, and probably the cheapest protein supplement on the market today.

What is whey exactly? Whey protein is removed from whey – the liquid component of milk that is isolated during the production of cheese. The best example of this is the liquid you might find when you open a fresh container of yogurt!

After being separated during the production of cheese, whey is processed into whey protein – a powder supplement.

Whey protein is both fast and easy to digest, and offers all 9 essential amino acids that your body needs! In fact, whey protein has the highest Biological Value (BV) score possible and is ranked the highest for its Protein Digestibility Corrected Amino Acid Score (PCCAAS). This means that not only does whey offer nitrogen your body can use for protein synthesis, but it has the most concentration of essential amino acids compared to its digestibility.

Studies have shown that whey protein can help you increase your strength, gain muscle and lose body fat if consumed properly.

This protein supplement is offered in three main forms, each with its own advantages; concentrate, isolate and hydrolysate. It is most effective one hour before a workout, immediately after a workout, or first thing in the morning due to its quick bursts of protein synthesis.

Casein Protein Powder

Casein protein is one of two proteins that compose the dairy protein – the other being whey protein. It is relatively insoluble which results in a slower rate of digestion and a steady release of amino acids into circulation.

Studies have proven casein protein to have a long-lasting effect that is attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood.

This protein is ideal to use in a protein shake before bed because it maintains an anti-carbolic environment while you sleep.

Casein protein can be used alone or in combination with whey protein as they have unique, but complementary effects on your body.

Soy Protein Powder

Soy protein has been used for decades but has only recently increased in popularity in light of its health benefits. Originally used as an ingredient in a variety of foods due to its functional properties of emulsification and texturizing, soy protein has been proven to prevent heart problems and reduce the risk of cancer.

Soy is a plant based protein that contains all of your essential amino acids. Studies have shown soy protein to be comparable to whey protein – and superior to casein protein –  in regards to muscle growth following an acute bout of resistance exercise.

However, despite its benefits soy protein should be consumed in moderation as the high doses have been linked to reducing testosterone levels in men – while isoflavones found in soy can skew hormone levels if consumed too frequently.

Hemp Protein Powder

Hemp protein is a protein made by grinding the hemp seeds of the Cannabis Sativa plant. Despite the relation of the cannabis plant to the manufacturing of marijuana, hemp protein is free of THC and is not produced from the same variety of Cannabis sativa as marijuana. Therefore, you cannot get “high” from consuming hemp protein.

Hemp itself is an excellent source of natural organic proteins and offers all 20 amino acids including the nine essential amino acids. Hemp seeds are often considered a superfood as they are rich is polyunsaturated fatty acids including omega 3’s which can help prevent heart disease and fight symptoms of depression.

Hemp protein is plant-based and highly digestible however, due to its high fat content and high calorie count it is not recommended if your ultimate goal is weight loss.

Egg Protein Powder

Egg-based protein powders are made using egg white protein.  As egg-based protein powders do not contain any egg yolk, they are considered to be low in fat and cholesterol free. These powders are also lactose-free, making them an excellent substitution for dairy products.

In regards to protein content, egg-based proteins contain approximately 25 grams of protein per 30-gram serving making them comparable to whey and casein protein. However, unlike whey and casein proteins – that digest at fast and slow speeds – egg-based protein digests at a moderate speed. This means it will keep your protein needs satisfied longer than if you consume whey protein on its own.

Protein is necessary for anyone looking to lead a healthy lifestyle. But remember, just because protein powders and shake supplements may be the most convenient way to ensure you reach your daily protein intake, they aren’t always the best option. Be sure to continue to consume solid foods along with your protein regime to nourish your body with the vital nutrients it needs to thrive. Build your diet with a base of solid foods and incorporate protein supplements when its healthy and convenient!

The post 5 of The Best Sources of Protein Supplementation appeared first on Supplement Science.

Eat Before A Workout

In my early years of weight lifting, I didn’t care about putting food in your stomach before training. It’s because it was a dumb idea that to get abs or develop a muscle, I must be lean or thin during a workout.

That’s not half bad because there is some truth to it. If you want your abs to appear, you need to reach a certain body fat percentage. But overall, it still was a silly idea.

Our body burns calories when we exercise, and if we don’t eat quality foods at least 1 to 2 hours before our workout, we’ll die a horrible death. (I’m just exaggerating on the last part, but you get the point.)

Here’s a good analogy: A car needs fuel to run, and our body demands the same. It wouldn’t be able to function well during a workout if it doesn’t have the necessary fuel to power it up.

How Long Should I Eat Before A Workout

For most gym-goers, they would say 45 minutes to an hour. But for some who has an ailment such as acid-reflux or GERD, I’d say between 2 to 3 hours, because lactic acid builds up during an intense exercise and people with GERD tend to throw up if that happens.

I believe it doesn’t just happen to GERD patients but in general as well. But the effects aren’t as worse as the ones being experienced by a person who has an acid-reflux.

What To Eat Before Working Out

Our body heavily relies on these 3 essential nutrients.

• Carbohydrates
• Protein
• Fat

They’re also called macros or macronutrients. Macronutrients isn’t just a technical term when you create a spreadsheet in Microsoft Excel. They are what makes up the caloric content of the food.

Ever wondered why you’re still hungry after eating 4 slices of pizza? Or a monster, triple-patty burger? That’s because they’re not considered as quality and balanced type of food. (Hint: DO NOT EVER EAT 4 slices of pizza or that triple-patty burger before a workout.)

Instead, consider eating:

• 1/2 cup of oatmeal in milk with a banana
• 250g of your preferred yogurt
• 4 whole eggs (boiled)

There’s a whole lot more on the list but what I’m trying to point out is to eat quality non-processed foods, not just before a workout, but 90% of the time.

Supplementing Before Or After Your Workout

This is an interesting topic because there are different goals for every person. I’d be happy to discuss this in two parts.

I’ll Show You The Whey: A Noobs Guide To Supplementation

If you’re new to weightlifting, I recommend that you stick to the basics until your body has adapted to the stress that you’re putting it 4x a week.

What does it mean to stick to the basics:

• Eat clean and healthy whole foods
• Consistently follow the beginner’s level of your program
• Practice with good form to avoid injuries
• Do not attempt any advanced training program
• Make it a habit of sleeping at least 7 to 8 hours for your muscle to recover because they only grow with sufficient rest

If you’re someone who doesn’t get the needed nutrients from food, that’s probably the only time for a beginner to take supplements such as whey protein and omega-3 supplements. I recommend that you check with your Doctor before purchasing any supplements.

I’ve Found The Whey: An Intermediate To Advanced Lifters Story

If you’ve been lifting weights for a year or more and you want to push the limits of your body or consistently get the nutrients that it needs, then this is for you.

It’s safe to say that you can take whatever supplements you need to maximize your body’s abilities. For example, whey protein isn’t only an excellent post-workout drink, but it also repairs the damaged muscle fibers at a molecular level. Creatine is great for strength building, endurance development just to name a few of its dozens of useful features.

That’s it for me, and I hope I’ve shed some light for those interested in pre workout supplements. If you have any questions that you’d like me to answer or if you think I missed a few details, please don’t hesitate to put your comments below!

The post Best Pre Workout Aside from Your Supplements appeared first on Supplement Science.

But how much protein per day should we consume?

It is recommended that you take 0.8 g of protein for every kilo of your body weight. This is called the RDA, i.e., Recommended Dietary Allowance. But remember that this is the minimum amount of protein you need. So, if you discontinue having this amount of protein, you’re likely to fall ill. Does that mean you have been taking too much protein? Let’s find out.

Why We Need Protein:

Consistent over-consumption of protein can lead to vascular, renal, and digestive problems. However, you cannot afford to go too low either. Otherwise, you’ll run the risk of suffering from weakness, anemia, stunted growth, immunity problems, and more.

Our body needs protein to function. It requires a certain amount of protein for building and repairing tissues. So, it breaks down the same amount of protein, too. However, under certain circumstances, the amount of protein broken down by your body is more than what it creates, thus increasing your body’s needs. This happens if an individual is:

• Pregnant or nursing
• Suffering from illness
• Recovering from surgery or injury
• Elderly
• Involved heavily in athletics

Protein Enzymes:

Our body also functions with the help of enzymes. These are proteins that boost biochemical reactions in the body. They help the body in the following ways:

• Enzymes boost metabolism by combining with molecules in the cell and catalyzing reactions.
• Digestive enzymes, such as sucrase and lactase, help with the digestion of sugar.
• Some of them react with vitamin and mineral molecules.
• They enable bodily functions like digestion, production of energy, contraction of muscles, etc.  

Proteins & Antibodies:

Proteins also help with the formation of antibodies or immunoglobulins. The antibodies can:

• Protect the body from harmful bacteria and viruses.
• Prevent infections.
• Quickly respond to new agents of diseases.
• Help strengthen the immunity system.

Protein & Losing Weight

Did you know that a high-protein diet can be instrumental in preventing obesity and helping weight management? Yes, there are several studies to prove that. It can modulate energy intake and production, metabolism, and appetite. Higher protein has been observed to aid weight and fat loss.  

So, your consumption of protein needs to be between 1.2 g and 1.6 g per kg. Furthermore, it is a good idea to maintain protein portions in your every meal. For instance, 25-30 g of protein in a single meal can regulate your appetite, help with weight management, and more.

Our Body Uses Protein to Build Muscle (Daily Recommendation)

Protein performs several body-building activities like:

• Building muscles.
• Repairing and building tissues.
• Oxygenating the body.
• Digesting food as enzymes.
• Regulating hormones to aid developments.
• Making connective tissues, cartilage, bone, blood, hair, etc.
• Building hormones, enzymes, and body chemicals.

Muscles are primarily made of protein. They undergo constant wearing, tearing, and rebuilding. To gain muscle mass, the protein synthesized must be more than the protein broken down. So, if you need to build your muscles and gain strength, you need to consume more protein.   

But how much protein do I need? Are you eating too much protein?

Here’s a breakup of your daily requirement of protein for every kilo of your body weight:

1. Basic body functions: 0.8 g (minimal activity level)
2. Functional tasks: 1 g (sedentary lifestyle); 1.3 g (moderately active); 1.6 g (intense activity)

If you’re a healthy adult who’s well-adapted to protein consumption, you can take as much as 2-3.5 g of protein per kg of your weight. We bet you’re wondering right now, “How much protein do i need to build muscle?”

Based on the above, we can deduce that for muscle growth and physical strength, you need to consume 1-1.6 g protein for every kilo of your body weight, depending on your activity level.    

How Much Protein? Men vs. Women

On average, men consume more calories than women as they have higher muscle mass. In other words, since average men have larger bodies to maintain than average women, their protein needs and consumptions are higher. 

Keeping in mind the recommended protein level for rudimentary functions, i.e., 0.8 g protein per kilo of weight, the amount of protein required by an average man with a sedentary lifestyle is 56 g a day. In comparison, the amount needed by a sedentary woman of an average stature is 46 g.    

This is only the basic amount of protein required to avoid nutrient deficiency and prevent your body from malfunctioning. It is not even sufficient for optimal health, let alone building muscles. The intake will grow further on the basis of:

1. Weight
2. Height
3. Age
4. Muscle mass
5. Activity level
6. Target weight

So, it’s evident that you need protein. It is highly essential for you to stay healthy, maintain proper functioning of the body, and grow muscle mass. Besides, it can help you with weight management. How much protein you need depends on your body type, lifestyle, and goals.

It is easy to calculate your protein needs with simple calculators available online. You can also talk to a dietician to know precisely what your body is asking for. Accordingly, you can choose a diet program with sufficient amounts of protein.

The post How Much Protein Do I Need? Are You Eating Too Much Protein? appeared first on Supplement Science.

Sorry. That ain’t happening. Well, not quite… But, with a little discipline and a willingness to restrict your daily eating window you can still eat pizza, sip the occasional beer and have the physique of a Greek sculpture.

Our mysterious secret? Carb Cycling.

What Is Carb Cycling?

We’re aware that the market is full of new diet crazes, but this is different. Well-established (but less satisfying) diet plans like Keto operate on a similar principle. When the body depletes its energy from carbs it enters a caloric deficit. The result of this deficit is weight loss, and when done correctly, fat loss. 

See with carb cycling our aim is maintain the same quantity of protein and fat (ensuring maintenance of muscle mass), encourage the body to burn body fat as fuel during our low-carb days and allow our glycogen levels to be replenished on our high-carb days. 

One positive side to this glycogen replenishment is the delicious food we get to munch on – donuts, pizza, pasta etc. Amazingly, these foods can be part of a structured diet that will help you reduce body fat and maintain size. 

Now, obviously we’re being a bit exaggeratory with our talk of donuts and pizza, but the truth is you can still eat some of that within reason while carb cycling. Just keep in mind that you will still get quicker results by keeping a clean diet even when hitting your high-carb days.

How To Carb Cycle

There’s no single plan for carb cycling. Instead there are a variety of templates you can follow depending on your activity levels, body type and desired results. 

Lots of athletes, lifters and bodybuilders can maintain their conditioning while still indulging in the occasional “cheat day”. At its core carb cycling is a more structured version of this, allowing for limited consumption of carbs at specific times (Source)

• Low-carb day  0.25g – 0.5g carb per pound of bodyweight
• Moderate-carb day 0.5g-1g carb per pound of body weight
• High-carb day 2g-4g carb per pound of bodyweight

Protein intake should never deviate from 1g-1.5g per pound of body weight and your intake of fat should be about 0.5g per pound of bodyweight.

One of the most popular cycles is to go low-carb for five consecutive days then high-carb for two. 

Another popular cycle is three days low carb followed by one day high carb repeated indefinitely. 

Others find choosing three days of the week for low-carb, three days moderate-carb and one day high-carb works best. 

Everybody’s different. The idea here is to find a model that works with your life and stick to it. 

Does It Work?

Short answer – yes. 

Long answer – absolutely yes.

If you’ve plateaued after years of exercise, diet and nutrition this might be just what you need to get you back in the winning column. 

Allowing your body to burn stored fat for energy will inevitably lead to a leaner more defined physique and may benefit the hormonal and cardiovascular systems. Multiple studies have shown that short-term caloric restriction can increase the body’s efficiency at using body fat for energy.

Carb cycling also affects the body’s primary anabolic hormone – insulin. Insulin regulates how the body uses glucose and deliberately spiking it before exercise can lead to increased energy and greater gains.

Carb cycling is considered superior to diets like Keto because the body never truly depletes its glycogen store but still has ample time to burn body fat. (Not to mention the added bonus of getting to indulge in the occasional slice)

One of the drawbacks of restricted eating plans like Keto is that the body reacts to a deficit of calories and nutrients by decreasing your metabolic rate. This will allow you to exist on fewer calories, but will also make it extremely difficult to lose fat. We can’t out-diet the human brain. If the body thinks it’s close to starvation, it will hold onto stored fat as a potential energy source. 

Carb cycling works by avoiding this very situation and preventing the dreaded “plateau” so common in those practising the Keto diet. 

Carb Cycling for Women

The increased presence of ketones in the body are known to have a beneficial effect on GABA  – the neurotransmitter which regulates anxiety levels. However, long term Keto dieting amongst women with already low body fat and/or a stressful career can cause hormonal imbalance issues.  Carb cycling mitigates this risk by never allowing the body to enter a truly depleted state and maintaining healthy leptin levels. (source)

Flexibility

Like we mentioned the idea here is to find a plan that works for you. Life will throw the occasional wedding, party or feast at you. With carb cycling you can plan around these events and make sure they fall on a day when you’re scheduled to load up on those delicious foods you’ve been avoiding for days. 

Truth is – they’ll taste even better if you’ve waited.

The post Carb Cycling: Stupid New Diet Craze or Does Cycling Your Carbs Work? appeared first on Supplement Science.

1. Boost your energy levels through the roof
2. Take your performance to the next level
3. Improve your psychomotor skills

In summary, mastering the art of taking pre-workout will make your workout sessions more effective. It doesn’t matter if you are a beginner bodybuilder or an elite-level boxer looking to get an extra edge. Once you’ve finished reading this guide, you’ll have a new weapon in your arsenal to make a noticeable difference in your workouts.

Secret #1: Know The Best Time to Take It

Let’s dive into the matter right off the bat: The best time to take it is 30-60 minutes before your workout session. It will allow the nutrients to get to your muscles. But worry not, because you are going to learn the science behind our claim.

Your Body Needs Time to Process the Pre-workout Ingredients

First, you need to learn what the most common pre-workout ingredients are. Below, find the list along with the estimated times that your body needs to process each ingredient:

• Caffeine: Your body needs approx. 45 minutes to process it and reach peak concentration in the blood (source)
• Creatine: Your body takes up to 60 minutes to absorb creatine into the bloodstream (source)
• BCAA: Your body takes approx. 30 minutes to process BCAAs and reach peak concentration in the blood (source)
• Citrulline: Your body needs between 60 to 120 minutes to experience a significant nitric oxide increase (source)

We can also add in other special ingredients such as Beta-alanine, but the timing of them is not as critical, as they need a higher intake duration to kick in. In the case of Beta-alanine, it takes between 4 to 10 weeks to raise carnosine levels significantly (source).

Therefore, the best time to drink pre-workout supplements is between 30 to 60 minutes before working out, to allow all the ingredients to reach max concentration in the blood, and hence, unleash all of their effects.

Secret #2: Know The Different Types of Pre-Workout and The Effects of Caffeine

Now that you have an idea of the ingredients that most pre-workouts contain, you know that the majority contain caffeine, and even though it’s excellent at boosting exercise performance, it restricts your time window to take it.

The Issue with Caffeine

We have seen that caffeine takes approximately 45 to 60 minutes to reach peak concentration in the blood, but according to research, it can stay in your body between 3 to 7 hours (source).

Therefore, you should avoid caffeine pre-workouts when your time to go to bed is near, because it will diminish your sleep quality and affect your circadian rhythm.

In fact, the following study found that consuming caffeine 3 hours before going to sleep provoked a ~40-min phase delay of the circadian melatonin rhythm in humans.

The consequences?

Disrupting your circadian rhythm has serious side effects (source):

• It leads to weight gain
• It reduces thinking speed (think psychomotor skills and dexterity)
• It causes impulsive behavior
• It affects sleep quality, and hence, hinders muscle recovery from working out

The solution? A non-caffeine pre-workout supplement. Let’s talk about it in detail.

Caffeine vs. Non-Caffeine Pre-Workouts

Of course, it’s only an alternative in case you don’t tolerate caffeine or if your unique time to work out is at the end of the day. The main difference is evident, and it resides in the composition.

The best non-caffeine pre-workouts usually contain a combination of the following ingredients to substitute the effects of caffeine:

• Citrulline
• Taurine
• Tyrosine

Citrulline is especially powerful because it will help you to boost the blood flow in your muscles (source).

Secret #3: Know How to Time Your Pre Workout

By now you know when to take pre-workout and the science behind our advice, as well as how you can substitute caffeine with excellent alternatives that contain key ingredients such as citrulline and taurine.

However, you have to time your pre workout according to your own situation, because we all are different, and hence, you need to tailor the timing.

Start by following our recommendation and take your pre workout 60 minutes before working out. Stick to it for at least one week.

Don’t feel a difference?

Try to take it 45 minutes before working out. Likewise, you must monitor your reaction and see how well you perform in your chosen activity, be it by measuring your endurance levels, strength in your RMs, generation of power in punches or kicks, etc.

In a nutshell, make the timing yours!

Secret #4: Know How Long Does Pre-Workout Last

The timing is essential, but you also want to know how long your pre-workout effects will last, in order to use your time wisely.

In general, the pre-workout will unleash and maintain its peak effects for 1 to 2 hours. Nonetheless, it depends on the exact formula of the supplements. For example, in the case of caffeine, the top effects start to wear off after 60-90 minutes.

Therefore, you must track your performance and how you feel, to know how long the effects last in you.

However, how can you know that the pre-workout is working? Be aware of the following effects:

• Increase in muscle energy
• Tingling sensation
• Boost in focus and motivation

Track how long such effects remain, and you will know with certainty how long the pre-workout lasts in you.

And it’s powerful information because it will allow you to plan your workouts in a more efficient way, to take advantage of the time window of extra energy, strength, focus and motivation.

A Note On Pre Workout Side Effects

To conclude, it is fair to talk about the side effects because one option is to talk about the good side and leave it right there, which is not responsible, and a completely different and better option is to talk about the warning and possible cons.

Therefore, pay attention to the following side effects that you may experience, but fortunately, the majority of people don’t have to undergo them:

1. Make you feel nervous and jittery, it happens due to caffeine, but the quickest way to solve it is to take a non-caffeine pre-workout
2. Provoke digestive upset, it happens due to certain ingredients, and therefore, ensure to read the ingredients list before buying, to make sure that none of them will cause digestive upset or allergic reactions in you. Furthermore, in case you’re taking it on an empty stomach, you can take it alongside a small meal or a protein shake
3. Cause mild water retention, principally due to creatine because it’s an osmotically active substance (source)

Congrats! Now You Know When to Take Pre-workout and How to Use it Like a Pro Athlete

You’ve successfully discovered the 4 secrets that will help you to use pre-workout supplements like a pro athlete, and yes, you will obtain amazing results.

Now it’s time to transition from theory to practice.

Apply our secrets to get excellent results, be it in weight lifting, running or your sport. It doesn’t matter, the secrets will help you to take your performance to the next level.

If you have any question or doubt about your pre-workout, and you want help to time it perfectly, feel free to comment below to help you out!

The post When To Take Pre Workout: 4 Secrets to Boost Your Energy and Performance appeared first on Supplement Science.

If you are trying to put in the necessary effort into your workout routine to get incredible and long-lasting results in record time, then you probably have already put some thought into how helpful the right supplements can be. Creatine is a common workout supplement that people take to help improve the effects of their workout, and knowing the right time to take it is key to maximizing the effects of your efforts. First, before talking about the best way to get the most out of your creatine supplement, it’s a good idea to understand the purpose of the supplement and what you can hope to accomplish with it.

Benefits of Creatine

Creatine increases your body’s muscular storage of a type of energy known as creatine phosphate, which holds an important function in producing energy for quick exercise sessions of high intensity. In simple terms, the addition of creatine as a supplement when you go through your workout routine results in muscular stores of creatine phosphate becoming increased. This aids the body by feeding the ATP-PC energy system—the primary energy system we access during gym workouts while training in near maximum power and weight exercises.

Another benefit of creatine is increasing the amount of energy you have. When the muscles’ creatine phosphate is depleted, the result is an increase in muscular fatigue. What this means, however, is that an increase in creatine can help restore those levels, allowing you to achieve a better workout and not get tired as quickly or easily.

In simple terms, the benefits of taking creatine supplements to improve your workout include better levels of creatine stored in your body’s muscles, resulting in more energy to be used in high-intensity exercise without as much depletion, and in those creatine levels being more quickly regenerated. This brings about better recovery, as well as enhanced creatine storage for the next time you use your body’s natural creatine.

Check out these studies:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

https://www.ncbi.nlm.nih.gov/pubmed/10999421

When to Take Creatine

Knowing when to take creatine can help you achieve the maximum effects. For best results, it is recommended that you take most of your supplements either before and after your workout. Creatine is different. The reason creatine is different is the method through which it works. Creatine is a naturally-produced chemical inside your body. Taking a creatine supplement is intended to raise up the stores of creatine in your body in order to maximize what can be used during your workout. Creatine isn’t like protein ord carbs that cycle through your body in a matter of hours. It often takes weeks to build up to a max store of creatine (just like it often takes weeks for those stores to be depleted or return to normal after stopping supplementation). That means that taking your creatine in your pre-workout is NOT necessary. Is it OK? Sure. The truth is that iot just doesn’t matter when you take it nearly as much as protein or pre-workout.

So, in the end, just make sure you take it regularly (daily) and you’ll be OK.

What is Creatine Loading

In addition to taking creatine regularly, many sources will recommend creatine loading. This refers to the process of taking 10, 15, or 20g of creatine per day when you first start taking creatine. This higher-than normal dosage would typically be taken for the first 5 days of using creatine, followed by a “maintenance” phase of 4-5g daily. Numbers here may vary based on the individual and the type of creatine you are taking (for example, Creatine HCL claims to not require a load phase and then doses daily at about 2g)

Do I Need to Load Creatine?

While many consider creatine loading to be a standard practice for beginning to use the supplement in the workout process, much new research suggests that it is not necessary to load creatine at all. While it may help you see benefits faster, in the long run, your progress will be about the same either way. I would argue that for someone that is cycling creatine, a load phase is probably a good idea. If you plan on taking creatine consistently without cycling, then loading may not be as impactful.

Do I Need to Cycle Creatine?

Creatine cycling refers to adding a phase into your workout routine in which you do not take creatine for certain periods of time in order to allow your body to function naturally and take a break from the substance. However, there is not necessarily any scientific data to prove that this is a necessary part of taking a creatine supplement to get the most out of your workout routine. As there are little to no harmful side effects from taking creatine, there shouldn’t be any reason to fear supplementing your body with the substance full-time.

Some users fear that if they do not give their body a break from creatine supplements, it will forget how to make it on its own. With no data to support this theory, however, it is not necessary to practice creatine cycling. However, there is nothing wrong with erring on the side of caution. I’ve seen several studies recently that disprove this theory completely and one that supported it to a small degree, but showed that completely normal creatine production started up again within a week or two.

Personally, I prefer to cycle all of my supplements. Creatine, caffeine, the pre-workouts (beta alanine, citrulline, etc), and so on. I don’t have any particular science-backed reasoning for it except that anytime I start back on a cycle, I feel like I get an increased benefit for the first few weeks.

As a side note, the idea of cycling any kind of supplement probably came from steroid use where a user can stop producing testosterone completely if supplemented by artificial testosterone. This, however, doesn’t apply to any of the supplements I mentioned above and certainly does not apply to creatine.

How Long to Take Creatine

Most people use creatine for around 1.5 to 3 months, then repeat the process after taking a break from it for about a month. Of course, no data shows that the break is a necessary part of the process. If you are wondering how long to take creatine, but are not interested in cycling your use of the product, then you can take it as long as you are looking to reap the benefits from it.

The post When to Take Creatine: A Brief Guide to Timing & Cycling appeared first on Supplement Science.