Do you seek nutrition weight loss? You can find a lot of info about weight loss, fitness and diet here this include info about nutrition weight loss.
Nutrition for building a better body
The amount and depth of research on nutrition & exercise relative to health & performance has exploded over the last five years, the result being that the supplement industry has boomed. Building a better body is absolutely dependant on good nutrition and a well-structured nutritional supplement program provides an invaluable edge to those striving for a more muscular physique. The problem is that there are literally hundreds of “physique enhancing” supplements available and most consumers out there don't know where to start! We at Muscle Science get e-mails and phone calls from customers daily asking for our advice in choosing the right products to help them gain muscle quickly and effectively. Since there is such an array of “muscle-building” supplements on offer, all promising to deliver great results, the following is an overview of the most effective, real world and research proven products currently available, which will help to build a better body:
Protein Products
Since protein is the major structural component of muscle tissue, the importance of consuming sufficient high quality protein cannot be over emphasised. Hard training athletes need more protein than recommended by most nutritionists and the RDA. Scientific research has conclusively demonstrated that high intensity training results in an increased need for protein to aid in the recovery process and to thereby support muscle growth. From personal experience I recommend that hard training athletes consume at least 2½ grams of protein per kilogram of body weight daily, in order to support muscle tissue and maintain a positive nitrogen balance.
In order to meet one’s increased need for protein it is often necessary and certainly convenient to add a protein supplement to your nutritional program.
Protein shakes and bars are convenient and provide high quality protein. Of the many protein supplements, the two main categories are weight gainers and low carb protein shakes and bars. These two are on opposite spectrums of each other. Low carb protein shakes are good for those dieting or trying to lose or maintain weight, whilst weight gainers are high calorie protein products that are great for people who are looking to add muscle mass. For those having trouble gaining weight, taking in extra high quality calories will usually do the trick.
There are several sources of protein found in protein supplements. These include Whey, Soy, Egg, and Casein.
Whey - Whey protein is a quickly absorbed, “fast acting” protein and is therefore ideal for post-workout supplementation because that's the time when your body needs protein the most to speed recovery and repair damaged muscle tissue.
Egg - Egg protein (albumen) digests at a medium pace, so it's a good anytime protein supplying a full spectrum of essential and non-essential amino acids.
Casein - Casein, on the other hand, is digested very slowly (over a period of hours). This means it's great to use a protein supplement containing casein, such as Muscle Science’s Perfect Protein, in-between meals or before bed because the longest time your body goes without protein is during the night while you are sleeping.
Soy - Soy protein is the vegetarian's friend because it's one of the only complete protein sources derived from plants. Soy is a good overall protein and additionally has many recognized health benefits for women.
Blends - Protein powders are usually straight whey, soy, egg, or casein; or they are a combination of any or all of these kinds of proteins (as in Muscle Science’s Perfect Protein). “Blended” proteins offer different rates of digestion, giving quick, medium, and prolonged absorption of amino acids into the blood stream.
Creatine
Creatine works very well for increasing muscle, strength and power. It is naturally occurring in the body. It's safe and very effective for anybody, especially if you've never used it before. The basic science behind it is that it increases ATP (the main energy source muscles use for explosive power) availability so that you can perform more reps and sets and lift more weight, consequently growing more muscle tissue. With a variety of different creatine products and types available, which is best? “Value added” creatine supplements which contain added dextrose, chromium picolinate, amino acids etc. are good options, but a pure creatine powder taken with grape juice or a glucose based sports drink is a good, cost-effective alternative.
Glutamine
L-Glutamine is the most abundant amino acid found in muscle tissue. It helps prevent muscle wasting and improves recovery. The better and quicker your recovery, the sooner and harder you can hit it in the gym. Glutamine is safe to take year-round.
Vitamins & Minerals
Those serious about their results shouldn’t forget about these. A slight deficiency in even one vitamin can seriously hamper muscle gains. A good multi-vitamin is a must for the best gains in muscle, not to mention good health. Remember that people who are working out need more vitamins than the average sedentary person, so the average “100 % RDA” formula is not ideal. A high potency product, such as Muscle Science’s Opti-Vit, specifically formulated for active individuals is a must!
Natural Testosterone Boosters
Raising your testosterone level helps you to gain muscle, enhance your mood, increase your libido, and more! While steroids do a great job of raising testosterone levels, they are not legal for use and pose some serious health risks. All-natural testosterone enhancers are a much better option. The most effective, research backed testosterone enhancing supplements include ZMA and Tribulus Terrestris.
ZMA - is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.
Tribulus Terrestris - contains Furastanol Saponins, Sterols, Flavonoids and other plant compounds, which occur naturally in this species. This herb has been studied and observed to enhance LH (luteinizing hormone) production and thereby raise testosterone levels.
Branched Chain Amino Acids (BCAA’s)
Amino acids are the building blocks of protein that aid in repair, growth, and development of muscle tissue. Among the most beneficial and effective supplements in any sports nutrition program are BCAA’s. These are the essential amino acids leucine, isoleucine, and valine. BCAA's are vital substrates for other amino acids, which are released in large quantities during intense exercise. Furthermore, BCAA's are used directly by muscles for fuel, and that spares other amino acids from being catabolised. Research indicates that BCAA's taken an hour before intense training spares muscle BCAA reserves and testosterone during training and increases serum testosterone levels after training.
Anabolic Flavones (Methoxy-isoflavone, Ecdysterone)
Both methoxy-isoflavone and ecdysterone have been shown in scientific studies to increase nitrogen retention and protein synthesis, two crucial factors in the development of muscle tissue. Taken with a protein-rich meal or protein shake they help to optimise protein synthesis for enhanced lean muscle gains.
Nitric Oxide (NO) Boosters
These products are designed to nutritionally support Nitric Oxide production, which in turn promotes vasodilation. Vasodilation increases blood flow, which serves to deliver more nutrients to muscles and enhances muscular pumps, size, hardness and vascularity. Increased strength, speed, endurance, stamina and recovery result from enhanced nutrient loading and retention within the muscle, which is another key benefit of vasodilation.
HMB
HMB is a metabolite of the essential, branched chain amino acid L-leucine and is one of the most popular bodybuilding supplements today. Many of the world’s top physique athletes use HMB for the role it plays in the synthesis of muscle tissue. A number of scientific studies have indicated that HMB supplementation, when combined with exercise helps to accelerate the rate of protein synthesis (muscle growth), enhance endurance and promote fat loss.
Since it is extremely difficult (not to mention impractical) to obtain the nutrients required to build a better body from a whole food diet alone, supplements are invaluable tools for enhancing muscle
recovery, repair & growth. Evidence from the real world coupled with the latest scientific findings clearly indicates that a well-structured supplementation program provides physique conscious individuals with a clear edge in their quest to build a better body. As a result, it is strongly recommend that those serious about their bodies, structure a suitable supplement program which meets their budget, and then adhere to it consistently and religiously to obtain maximum benefits.
http://www.musclescience.co.za/diets/articles/building_a_better_body/building_a_better_body.htm
Nutrition for building a better body
The amount and depth of research on nutrition & exercise relative to health & performance has exploded over the last five years, the result being that the supplement industry has boomed. Building a better body is absolutely dependant on good nutrition and a well-structured nutritional supplement program provides an invaluable edge to those striving for a more muscular physique. The problem is that there are literally hundreds of “physique enhancing” supplements available and most consumers out there don't know where to start! We at Muscle Science get e-mails and phone calls from customers daily asking for our advice in choosing the right products to help them gain muscle quickly and effectively. Since there is such an array of “muscle-building” supplements on offer, all promising to deliver great results, the following is an overview of the most effective, real world and research proven products currently available, which will help to build a better body:
Protein Products
Since protein is the major structural component of muscle tissue, the importance of consuming sufficient high quality protein cannot be over emphasised. Hard training athletes need more protein than recommended by most nutritionists and the RDA. Scientific research has conclusively demonstrated that high intensity training results in an increased need for protein to aid in the recovery process and to thereby support muscle growth. From personal experience I recommend that hard training athletes consume at least 2½ grams of protein per kilogram of body weight daily, in order to support muscle tissue and maintain a positive nitrogen balance.
In order to meet one’s increased need for protein it is often necessary and certainly convenient to add a protein supplement to your nutritional program.
Protein shakes and bars are convenient and provide high quality protein. Of the many protein supplements, the two main categories are weight gainers and low carb protein shakes and bars. These two are on opposite spectrums of each other. Low carb protein shakes are good for those dieting or trying to lose or maintain weight, whilst weight gainers are high calorie protein products that are great for people who are looking to add muscle mass. For those having trouble gaining weight, taking in extra high quality calories will usually do the trick.
There are several sources of protein found in protein supplements. These include Whey, Soy, Egg, and Casein.
Whey - Whey protein is a quickly absorbed, “fast acting” protein and is therefore ideal for post-workout supplementation because that's the time when your body needs protein the most to speed recovery and repair damaged muscle tissue.
Egg - Egg protein (albumen) digests at a medium pace, so it's a good anytime protein supplying a full spectrum of essential and non-essential amino acids.
Casein - Casein, on the other hand, is digested very slowly (over a period of hours). This means it's great to use a protein supplement containing casein, such as Muscle Science’s Perfect Protein, in-between meals or before bed because the longest time your body goes without protein is during the night while you are sleeping.
Soy - Soy protein is the vegetarian's friend because it's one of the only complete protein sources derived from plants. Soy is a good overall protein and additionally has many recognized health benefits for women.
Blends - Protein powders are usually straight whey, soy, egg, or casein; or they are a combination of any or all of these kinds of proteins (as in Muscle Science’s Perfect Protein). “Blended” proteins offer different rates of digestion, giving quick, medium, and prolonged absorption of amino acids into the blood stream.
Creatine
Creatine works very well for increasing muscle, strength and power. It is naturally occurring in the body. It's safe and very effective for anybody, especially if you've never used it before. The basic science behind it is that it increases ATP (the main energy source muscles use for explosive power) availability so that you can perform more reps and sets and lift more weight, consequently growing more muscle tissue. With a variety of different creatine products and types available, which is best? “Value added” creatine supplements which contain added dextrose, chromium picolinate, amino acids etc. are good options, but a pure creatine powder taken with grape juice or a glucose based sports drink is a good, cost-effective alternative.
Glutamine
L-Glutamine is the most abundant amino acid found in muscle tissue. It helps prevent muscle wasting and improves recovery. The better and quicker your recovery, the sooner and harder you can hit it in the gym. Glutamine is safe to take year-round.
Vitamins & Minerals
Those serious about their results shouldn’t forget about these. A slight deficiency in even one vitamin can seriously hamper muscle gains. A good multi-vitamin is a must for the best gains in muscle, not to mention good health. Remember that people who are working out need more vitamins than the average sedentary person, so the average “100 % RDA” formula is not ideal. A high potency product, such as Muscle Science’s Opti-Vit, specifically formulated for active individuals is a must!
Natural Testosterone Boosters
Raising your testosterone level helps you to gain muscle, enhance your mood, increase your libido, and more! While steroids do a great job of raising testosterone levels, they are not legal for use and pose some serious health risks. All-natural testosterone enhancers are a much better option. The most effective, research backed testosterone enhancing supplements include ZMA and Tribulus Terrestris.
ZMA - is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.
Tribulus Terrestris - contains Furastanol Saponins, Sterols, Flavonoids and other plant compounds, which occur naturally in this species. This herb has been studied and observed to enhance LH (luteinizing hormone) production and thereby raise testosterone levels.
Branched Chain Amino Acids (BCAA’s)
Amino acids are the building blocks of protein that aid in repair, growth, and development of muscle tissue. Among the most beneficial and effective supplements in any sports nutrition program are BCAA’s. These are the essential amino acids leucine, isoleucine, and valine. BCAA's are vital substrates for other amino acids, which are released in large quantities during intense exercise. Furthermore, BCAA's are used directly by muscles for fuel, and that spares other amino acids from being catabolised. Research indicates that BCAA's taken an hour before intense training spares muscle BCAA reserves and testosterone during training and increases serum testosterone levels after training.
Anabolic Flavones (Methoxy-isoflavone, Ecdysterone)
Both methoxy-isoflavone and ecdysterone have been shown in scientific studies to increase nitrogen retention and protein synthesis, two crucial factors in the development of muscle tissue. Taken with a protein-rich meal or protein shake they help to optimise protein synthesis for enhanced lean muscle gains.
Nitric Oxide (NO) Boosters
These products are designed to nutritionally support Nitric Oxide production, which in turn promotes vasodilation. Vasodilation increases blood flow, which serves to deliver more nutrients to muscles and enhances muscular pumps, size, hardness and vascularity. Increased strength, speed, endurance, stamina and recovery result from enhanced nutrient loading and retention within the muscle, which is another key benefit of vasodilation.
HMB
HMB is a metabolite of the essential, branched chain amino acid L-leucine and is one of the most popular bodybuilding supplements today. Many of the world’s top physique athletes use HMB for the role it plays in the synthesis of muscle tissue. A number of scientific studies have indicated that HMB supplementation, when combined with exercise helps to accelerate the rate of protein synthesis (muscle growth), enhance endurance and promote fat loss.
Since it is extremely difficult (not to mention impractical) to obtain the nutrients required to build a better body from a whole food diet alone, supplements are invaluable tools for enhancing muscle
recovery, repair & growth. Evidence from the real world coupled with the latest scientific findings clearly indicates that a well-structured supplementation program provides physique conscious individuals with a clear edge in their quest to build a better body. As a result, it is strongly recommend that those serious about their bodies, structure a suitable supplement program which meets their budget, and then adhere to it consistently and religiously to obtain maximum benefits.
http://www.musclescience.co.za/diets/articles/building_a_better_body/building_a_better_body.htm