Health Fitness Nutrition

Five years after telling a bunch of angry apes to keep their filthy paws off him, Charlton Heston starred in Soylent Green. In the film, a megacorporation solves a starving world’s need for nutritious food by turning the dead into dinner. This is complete science fiction, of course: Most of us are so short on key nutrients we couldn’t possibly be someone’s square meal.

In fact, studies show that 77 percent of men don’t take in enough magnesium, that many of us are deficient in vitamin D, and that the vitamin B12 in our diets may be undermined by a common heartburn medication. And we haven’t even mentioned our problems with potassium and iodine.

It’s time to play catch-up. Follow our advice, and a cannibal will never call you junk food.

Vitamin D

This vitamin’s biggest claim to fame is its role in strengthening your skeleton. But vitamin D isn’t a one-trick nutrient: A study in Circulation found that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. The reason? D may reduce inflammation in your arteries.

The shortfall: Vitamin D is created in your body when the sun’s ultraviolet B rays penetrate your skin. Problem is, the vitamin D you stockpile during sunnier months is often depleted by winter, especially if you live in the northern half of the United States, where UVB rays are less intense from November through February. Case in point: When Boston University researchers measured the vitamin D status of young adults at the end of winter, 36 percent of them were found to be deficient.
Hit the mark: First, ask your doctor to test your blood levels of 25-hydroxyvitamin D. “You need to be above 30 nanograms per milliliter,” says Michael Holick, M.D., Ph.D., a professor of medicine at Boston University. Come up short? Take 1,400 IU of vitamin D daily from a supplement and a multivitamin. That’s about seven times the recommended daily intake for men, but it takes that much to boost blood levels of D, says Dr. Holick.

Magnesium

This lightweight mineral is a tireless multitasker: It’s involved in more than 300 bodily processes. Plus, a study in the Journal of the American College of Nutrition found that low levels of magnesium may increase your blood levels of C-reactive protein, a key marker of heart disease.

The shortfall: Nutrition surveys reveal that men consume only about 80 percent of the recommended 400 milligrams (mg) of magnesium a day. “We’re just barely getting by,” says Dana King, M.D., a professor of family medicine at the Medical University of South Carolina. “Without enough magnesium, every cell in your body has to struggle to generate energy.”

Hit the mark: Fortify your diet with more magnesium-rich foods, such as halibut and navy beans. Then hit the supplement aisle: Few men can reach 400 mg through diet alone, so Dr. King recommends ingesting some insurance in the form of a 250 mg supplement. One caveat: Scrutinize the ingredients list. You want a product that uses magnesium citrate, the form best absorbed by your body.

Vitamin B12

Consider B12 the guardian of your gray matter: In a British study, older people with the lowest levels of B12 lost brain volume at a faster rate over a span of 5 years than those with the highest levels.

The shortfall: Even though most men do consume the daily quota of 2.4 micrograms, the stats don’t tell the whole story. “We’re seeing an increase in B12 deficiencies due to interactions with medications,” says Katherine Tucker, Ph.D., director of a USDA program at Tufts University. The culprits: acid-blocking drugs, such as Prilosec, and the diabetes medication metformin.

Hit the mark: You’ll find B12 in lamb and salmon, but the most accessible source may be fortified cereals. That’s because the B12 in meat is bound to proteins, and your stomach must produce acid to release and absorb it. Eat a bowl of 100 percent B12-boosted cereal and milk every morning and you’ll be covered, even if you take the occasional acid-blocking med. However, if you pop Prilosec on a regular basis or are on metformin, talk to your doctor about tracking your B12 levels and possibly taking an additional supplement.

Potassium

Without this essential mineral, your heart couldn’t beat, your muscles wouldn’t contract, and your brain couldn’t comprehend this sentence. Why? Potassium helps your cells use glucose for energy.
The shortfall: Despite potassium’s can’t-live-without-it importance, nutrition surveys indicate that young men consume just 60 percent to 70 percent of the recommended 4,700 mg a day. To make matters worse, most guys load up on sodium: High sodium can boost blood pressure, while normal potassium levels work to lower it, says Lydia A. L. Bazzano, M.D., Ph.D., an assistant professor of epidemiology at Tulane University.

Hit the mark: Half an avocado contains nearly 500 mg potassium, while one banana boasts roughly 400 mg. Not a fan of either fruit? Pick up some potatoes—a single large spud is packed with 1,600 mg.

Iodine

Your thyroid gland requires iodine to produce the hormones T3 and T4, both of which help control how efficiently you burn calories. That means insufficient iodine may cause you to gain weight and feel fatigued.

The shortfall: Since iodized salt is an important source of the element, you might assume you’re swimming in the stuff. But when University of Texas at Arlington researchers tested 88 samples of table salt, they found that half contained less than the FDA-recommended amount of iodine. And you’re not making up the difference with all the salt hiding in processed foods—U.S. manufacturers aren’t required to use iodized salt. The result is that we’ve been sliding toward iodine deficiency since the 1970s.

Hit the mark: Sprinkling more salt on top of an already sodium-packed diet isn’t a great idea, but iodine can also be found in a nearly sodium-free source: milk. Animal feed is fortified with the element, meaning it travels from cows to your cereal bowl. Not a milk man? Eat at least one serving of eggs or yogurt a day; both are good sources of iodine.

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Diet For Bodybuilding

The late “Iron Guru,” Vince Gironda once said that 80% of building muscle is nutrition. While I don’t agree with that exact percentage, I will say that what you eat is just as important as how you train, if not more so, when you are trying to gain muscle fast.

Sadly, this crucially important point is overlooked by the large majority of skinny guys who spend their lives in the gym but never seem to get anywhere.

Many of those that get it often complain that they can’t eat enough or that they aren’t hungry. Other skinny guys come to the gym and tell me that they are eating a ton and wonder why they can’t gain weight. When we sit down and add it up it turns out that they are only eating slightly more than 2500 calories a day. And that just ain’t gonna cut it.

Here a few quick muscle building nutrition tips that will help you get down more calories, easily and quickly:

Eat foods that digest rapidly and cause very little gas or bloating. In other words limit your intake of vegetables and other fibrous foods for a short time while in a mass gain phase.

Eat a lot of white rice and other high glycemic index carbs. You know how you are hungry an hour after eating Chinese food? That’s from the white rice. And that’s a good thing when you are trying to eat more. White rice is absorbed rapidly and actually makes you hungry. So load up on it often.

Have a tablespoon or two of olive oil at every meal. A tablespoon of olive oil is 120 calories. If you have ten per day you quickly add an extra 1200 calories to your diet. Start slowly with a teaspoon per meal and work your way up.

Alternate solid food meals with shakes. It’s impossible and impractical to sit down and eat real food six times per day. So have a solid food meal and then a few hours later have a shake. Repeat this process throughout the day until you have had at least three solid meals and 2-3 shakes.

Always carry raw, organic nuts with you. These are calorie dense, easy to consume rapidly and usually digest without issue.

My Diet Secrets

One of the questions I get asked most is about plant based nutrition. These days, pretty much everyone has heard about the dangers associated with eating too much meat and dairy. But most people are confused about how to get jacked while eliminating these dangerous and fattening foods from their diets. To help eliminate some of the confusion I am going to share my personal diet with you today.

Breakfast. I always start with a shake. This consists of hemp, rice or pea protein or some combination of the three. I mix 40 grams of protein in 8oz of organic coconut milk and 8-12 oz water with frozen berries, a banana, a tbsp of cacao nibs, and 3 tbsp of maca powder, which is tremendous for virility and testosterone production. This tastes absolutely incredible.

Snack. Usually a few tangerines and some pistachios/cashews or two apples with almond butter. Fresh ground almond butter from Whole Foods is one my favorite things and I could easily eat an entire container in one sitting.

Lunch. Usually some kind of beans and organic brown rice or quinoa. I sauté black beans with peppers, tomatoes, onions and garlic and mix that in with the rice. I top it with salsa and some fresh avocado. That is my Mexican style rice and beans. Sometimes I just mix the beans and rice or quinoa with marinara sauce. I always cook enough for two days.

I will sometimes have a salad with that or eat some raw veggies or mix some spinach into the whole thing.

Occasionally I will have a couple almond butter and jelly sandwiches for lunch. I avoid wheat so I get some brown rice bread for the times I eat these.

Snack. Similar to above. When I’m not near food I always carry Raw Organic Food Bars with me and a variety of nuts. If I am home and have had fruit for my first snack I try to make this snack raw veggies and hummus.

Somewhere along the line I also drink another shake. This is usually after my workout. It is similar to the shake above except that I don’t include the coconut milk or the cacao but I do use the maca powder. I blend a banana, almond milk, water, frozen spinach (you don’t taste the spinach at all so this is nowhere near as gross as it sounds) with Vega and some extra protein.

Dinner. Usually some kind of stew consisting of a wide variety of vegetables and some kind of legumes. For example, the other day I got home and all that we had was brocollini, squash, onions, spinach and garlic. I threw it all in a pot with vegetable broth, salt, pepper and yellow peas, which have 10 grams of protein per ¼ cup. I let that cook for 2 hours and then mixed in some quinoa. It was delicious. Other times we’ll mix brown rice in with a variety of other veggies and lentils. If I was trying to get lean I would skip the brown rice.

I also eat soy and wheat free veggie burgers a few nights per week and always have a huge spinach salad mixed with peppers, tomatoes, olives, onions, apples, pecans or walnuts, pumpkin seeds, sunflower seeds, avocado, broccoli, carrots, and whatever else is around. I top that with olive oil and vinegar.

So there you have it. Hopefully this sheds some light on how you can get big and lean on a plant based diet. You could obviously add or subtract calories depending on your goal. It’s really quite easy, and a whole lot healthier. By Jason Ferrugia

I suggest you check out my other guide on: Muscle Fitness and Exercise Routines

protein shake

Many people resort to protein shakes as a means of weight loss and enhanced performance. One of the main ingredients in these drinks is protein, a compound known as a building block for muscle, bone, skin, and other tissues. Many experts believe that people who are healthy can benefit from drinking these enriched liquids. Meal replacement drinks are a great way to lose weight, increase protein intake, and increase muscle.

When it comes down to choosing a protein shake, you might be surprised by the variety of flavors, textures, and benefits that each drink has to offer. There are numerous flavors, ranging anywhere from chocolate to strawberry; and they can offer a variety of benefits. One shake can have more vitamins and protein, while another may provide a high number of carbohydrates. Choosing the right shake for you basically comes down to what it is that you are trying to achieve. If you want to lose weight it might be beneficial to choose a shake which offers weight loss properties. There are certain meal replacement drinks out there which have the power to satisfy hunger and boost your metabolism. The shakes which provide the consumer with more vitamins and healthy ingredients often times strengthen the immune system and aid the body in defending itself from illnesses.

Furthermore, when purchasing a protein shake be sure to find one that has a higher number of natural ingredients and lower number of unnatural additives. When a shake is made mostly with natural ingredients it will have a smoother taste. Yeast, chemical additives, and artificial dyes in shakes often provide the consumer with an unsatisfying taste and a reduced or non-existent amount of health benefits. So when it comes down to healthy meal replacement drinks try to find something that is natural and beneficial for your body.

What are the Benefits of Protein Shakes for Athletes?

Protein shakes are one of the best selling supplements on the market today. Everyone, from people trying to lose weight to people trying to build muscle, rely on protein shakes to be their source of nutrition. There are many different types of protein shakes available today. One of the factors which distinguish one protein shake from the next is the type of protein used. If you have ever purchased this product I am sure that you have noticed the variety of protein ranging from milk to soy. However, the best of all of these is whey protein.

For instance, an endurance athlete may find it easier to train with the help of whey protein shakes. The whey protein helps the body recover from intense exercise by restoring muscle glycogen (a fuel source used up during physical activity). Whey protein will also help a strength athlete repair damage to muscles which occur during serious body building. And the general fitness enthusiast will benefit from whey protein by regaining energy quickly and attaining weight loss results faster.

Some of the other health benefits gained through the consumption of whey protein shakes include: proper sports nutrition, easy weight management, adequate immune support, improved bone health, improved physical performance, improved cardiovascular health, reduced risk of cancer, reduced risk of diabetes, healthy aging, wound care, and general wellness. There are still numerous studies being completed on the benefits of whey protein. So as you can see not all protein shakes are created equal. If you have ever wanted to try a protein shake but you didn’t quite know which one to choose, try one that is made with whey protein. This particular product in its purest form, without any additives, is great for anyone who values the role of a healthy diet and a healthy lifestyle.

You may want to check out my other articles on: Exercise Equipment Fitness and Lifetime Fitness

muscle milk protein

Those who usually go to gym or do heavy exercises often feel fatigued if they push themselves too hard. People going to gym often feel exhausted while doing exercise and instead of feel refreshed, they end up feeling weak and worn out. This normally happens when the body lacks the amount of energy required to do the hard labor. An ordinary diet might be good for the body in normal circumstances but for those working out in gyms, it is unable to provide the sufficient calories. This lack of calories can be made up by drinking special types of milk called muscle milk. These types of milk are different from the normal milk from a cow or buffalo as they have been specially prepared so as to have higher calorific content.

To understand the importance of muscle milk, one first needs to understand the requirement of his or her body while doing exercise. When a person performs labor, his body burns energy which is stored in the body in the form of fat. Usually, a person is able to burn the fat when he or she is doing mild exercise. However, when a person engages in exercises like power lifting, the body requires more energy. Sometimes, the body is unable to break the fat to provide the energy that a person needs during exercise. As a result, one is not able to continue doing exercise for longer period of time. However, if a person takes muscle milk before doing exercise, the energy requirement is met by the extra calories that are present in those types of milks. They contain both calories and proteins in large quantities which not only help one in performing the exercise but also build muscles.

These days, there are several brands which offer muscle milk. Some of these milks are specially prepared for athletes who are into body building. The proteins which are present in such types of milk make up for the wear and tear that takes place in the body and build stronger muscles. This is the reason why the professional body builders are able to build superhuman muscles by exercising for several hours in a day.

What is Muscle Milk?

A serious athlete also goes through rigid training. Rigid training entails proper conditioning and potency for an athlete. Included in trainings for an athlete is a protein supplement. Such a protein supplement can be Muscle Milk. What is this product – Muscle Milk? Muscle Milk is a muscle-building formula that burns fat, promotes lean muscle growth and helps its users recover faster after strenuous exercise routines. In its powder form, it is mixed into liquid and drunk before and after work outs. Muscle Milk is a protein powder supplement. And it has been formulated to have the same components as a mother’s milk. Muscle Milk was designed to resemble a mother’s milk–rich with nutrients that the body uses to grow muscles.

They say a mother’s milk is the most nutritious nourishment for the baby. It goes to say then that Muscle Milk, being akin to mother’s milk, is also abundant in nutrients. A baby has tremendous growth and development in a short span of time when fed with mother’s milk alone.

When Muscle Milk Should Be Consumed

This protein powder is best taken before and after working out. When muscle milk is consumed before a workout, it gives the body an energy boost by sending its nutrients straight to the muscles. After a workout, (30 minutes after at max) it helps the body recover, by again sending those nutrients straight to the muscles it has been working out.Muscle milk comes in a variety of flavors such as vanilla, strawberry, root beer and banana cream.

When taken before working out, the supplement provides energy and calories. Thus, one’s energy is sustained during intense exercise. After working out, taking Muscle Milk can aid in a sped up muscle recovery. This as the supplement provides sufficient nutrients. Muscle Milk can be vital for a serious athlete or bodybuilder.

The Key Elements of Muscle Milk

Muscle Milk contains lean lipids and Evopro. Lean lipids are fats that boost the metabolism, encourage the synthesis of protein (key for muscle growth), have special anti-inflammatory effects and help the body retain minerals it needs to sustain during workouts.
Evopro is a natural protein that stimulates muscle growth. It contains peptides, amino acids and proteins that are similar to that found in mother’s milk. This product aids in the growth and repair of tissue.

The protein blend in muscle milk is comprised of whey and cassein; both aid in absorption and digestion. Whey protein increases amino acids which causes the body to synthesize the protein and build muscle. However, whey protein burns fast. So, when it burns when using this product, the cassein kicks in. Cassein gives the body more time for protein synthesis, and hence more time to build muscle.

Other Beneficial Ingredients

Muscle Milk also includes alpha-lactalbumin and purified bovine colostrum extract. Alpha-lactalbumin contains large amounts of amino acid; bovine colostrum is a compound produced by female mammals during the first one to two days after birth. Bovine Colostrum is beneficial because it contains essential nutrients that boost the immune system.

What’s more, Muscle Milk amazingly tastes good. It can easily be mixed with water or milk. This protein supplement contains lean lipids. These are the components which promote fat loss rather than fat storage. Muscle Milk also contains medium chain triglycerides. These ingredients are those burned for energy instead of being stored as fat.

Muscle Milk then must also have the same growth and development benefits. This is of course pertaining to the muscles and providing energy. Other than this, Muscle Milk also promotes rapid fat burning. With this protein supplement, one can quickly grow lean muscles and can have a faster recovery from exercise.

The Fat in Muscle Milk

Muscle Milk has a high fat content. However, this is not a bad thing–the fat in muscle milk is medium chain triglycerides, which are easier to absorb and burn. This fat also has a low calorie content.

Twenty percent of the lipids in Muscle Milk comprise medium chain triglycerides. Long chain of polyunsaturated fatty acids in this protein supplement are not likely to be stored as fat. They have been engineered that way. Studies have shown that calories from lipids promote leanness. This is one of the reasons why Muscle Milk is effective.

Whey protein and creatine grow muscles, but Muscle Milk grows muscle faster. As Muscle Milk has a similar formulation to mother’s milk, it promotes strong muscle growth. Muscle Milk also has factors which allow the body to produce high levels of creatine. This in turn fuels the muscles.

It is essential in providing energy and promoting leanness and muscle recovery. The protein supplement comes in several tasty flavors. This makes it one of the best tasting protein powders in the market. One of the foremost considerations of a bodybuilder or athlete is an effective protein supplement. Supplements can greatly aid in providing energy and muscle growth especially when chosen wisely.

A bodybuilder or athlete primarily needs to have tremendous physical gains. Muscle Milk can be one of the best means to aid in this endeavor.

I wrote a guide you may be interested in reading: Exercise Equipment and Sports Fitness Equipment

nutrition vitamin

Nutrition Vitamins are becoming more necessary even for those who have healthy and natural Diets. Even if we are careful to eat foods naturally rich in Nutrition, we are still at risk of becoming Vitamin and mineral deficient. Benefits of Nutrition Vitamins include clearer skin, improved eyesight, higher resistance to cold and flu as well as better sleep.

Nutrition Vitamin Supplements to Get Back Into the Shape

With the increasing age, our body loses its fighting power which is vital to fight against the dangerous health problems. Lives saving vitamins have constantly proved a rich supplement for the good figure. Due to our fast paced life, we barely spare time to care for our body. We usually invite corporal problems due to lack of appropriate nutrients, vitamins and minerals. Thus to defend our body against these health problems, we need a consistent supply of balanced nutrition in our body.

Today, there are many kinds of vitamin supplements such as the capsules, tablets, chewable tablets and liquid form, available in the marketplace. There are countless vitamin supplements brands offering the similar products; you have to select the most excellent from the reputed and trustworthy vitamin supplement manufacturers. Mostly all forms of vitamins could be achieved from our food. Vitamins present higher energy level and aid to maintain mental concentration and memory. Avoid vitamin supplement with the inclusion of petrochemicals as they could prove damaging for the health.

Nutrition Vitamins Deficiencies

Excess refined sugar, nicotine, alcohol and caffeine will destroy Vitamin B and other Nutrition Vitamins in your system. A decrease in Vitamin B leads to emotional challenges. B-Complex Nutrition Vitamins are essential for well-being of mental and emotional health. The body cannot store Vitamin B, so Nutrition Vitamins must be consumed regularly.

An ample supply of Pyridoxine Nutrition Vitamins (Vitamin B6) keeps the mind sharp and alert. Vitamin B12 keeps the body oxygenated and the mind sane. Taking nutritional supplements as part of a balanced health regimen can help to provide essential vitamins and minerals that may be lacking, due to a poor diet. Taken properly, nutrition vitamins are an excellent way to help your body maintain what it needs to be healthy. Although a nutrient-rich diet and regular exercise are extremely important for overall health, nutritional supplements can serve to replenish the body and promote your body’s immune system.

Nutrition vitamins are available in supplements, and this is the safest option, especially if we are concerned about weight loss. Nutrition in the form of vitamin b12 is responsible for the creation of red blood cells, which help fight off disease and strengthen the immune system. Food nutrition is always the most highly recommended method of obtaining vitamins, but if your required. Intake is higher than your diet can provide, supplements again are available.

Energy Driven Vitamins

There are vitamins that are usually heard of, and there are also vitamin supplements that are not as well-known, which also guarantee health. All vitamins are very important for our health. However, we will spotlight on Vitamin D supplements and their benefits. Vitamin D controls the levels of phosphorus and calcium in the blood.

The meals that are eaten nowadays do not have the sum of vitamin supplements required to stay the body naturally health. This is why these vitamin supplements help to guarantee a naturally healthy body.

The consumption of a daily vitamin can assist the body, but it also does not present everything one needs. There are vitamin supplements that can help with all types of health issues from controlling weight to helping memory.

Patients with osteoporosis can be at threat due to the deficit of magnesium in their bodies. It has been renowned that magnesium supplements can boost the mineral density in bones.

Additionally, healthy and reasonable diet containing magnesium will help to deal with magnesium shortage.

Green leafy vegetables, meat, and so on are excellent sources of magnesium. It controls insulin level in the body, which helps in controlling the blood sugar level.

Please also check out my other guide on: Muscle and Abs