Published June 16th, 2021
As we all know, fitness enthusiasts, athletes and bodybuilders do not maintain their physique through solely working out. Diet plays a huge role in building muscle and burning fat, and supplements can play a major role.
Bodybuilders wanting to ensure the best results often consider taking CLA or Conjugated Linoleic Acid. CLA benefits the body in many ways, especially if by providing a more lean and muscular physique.
What is CLA?
What exactly is CLA or Conjugated Linoleic Acid? This supplement is an omega-6 fatty acid in which the primary dietary source is dairy and meat. Experts create CLA supplements by chemically altering vegetable oils. The amount of CLA in meat and dairy products depends on what food the animals have eaten.
Technically speaking, CLA is a trans fat but a natural one that benefits the body in many ways. This substance can be found in various supplements as it also promotes muscle retention as the body undergoes its bulking phase.
Benefits of CLA
Fat Loss
The most commonly known way to lose fat is to eat less and do more physical activities. For years, this method of losing weight has been proven ineffective for many people, so they often turn to supplements. CLA is a well-known product in the world of fitness and body-building as it aids in the loss of body fat while maintaining muscle mass.
Fat loss is one of the most well-known benefits of CLA. Most diet plans and restrictions usually lead to your body losing muscles and excess fat, making your whole workout somewhat pointless. CLA helps you burn more calories as you exercise and do daily activities. This supplement is an excellent choice if you are looking for ways to effectively lose weight without changing too much in your daily lifestyle routines, such as diet and exercise.
Regulates Blood Sugar
Another great benefit of consuming CLA is that it reduces your risks of obtaining type 2 diabetes. The supplement promotes insulin sensitivity to transfer glucose from the blood to muscle cells for energy.
Although, consuming CLA alone is not enough to avoid the development of diabetes. You will also have to pair it with a diet low in glycemic food to ensure overall health and blood sugar stimulation. With proper prescriptions and professional advice, CLA can also benefit individuals already diagnosed with type 2 diabetes.
Strengthens Bones
Strong bones while working out means there is a low chance for you to have injuries. The more intense your workout or physical movements are, the harder your body works to ensure that you execute the action correctly.
CLA is known to be good at promoting bone strength, which is vital in strenuous exercises. CLA promotes bone strength by increasing your body’s ability to absorb calcium. It also helps reduce the activity of cells that break down bones, also known as osteoclasts.
Strengthens Immune System
CLA contains anti-inflammatory properties that help your immune system battle infections more efficiently. Most of the time, one of the most common reasons people cannot work out and go to the gym is because of an illness or feeling of fatigue. Not having the best health condition while working out can make your exercise much harder.
Your body will have to exert more effort, and there is a high chance that your state will worsen if you push your body too far. A robust immune system is vital in making your workout effective and seeing fast results. With the help of CLA, you can reduce your risks of catching an illness or a disease, as this supplement can help boost your immune system.
Promotes Heart Health
In recent studies, results prove that CLA can help reduce risks of atherosclerosis which is when fatty plaques gather in your arteries. This condition can link to multiple heart diseases and conditions that are a danger to your well-being. CLA is proven to be good for your heart as it improves your liver’s ability to metabolize fat more effectively.
CLA Intake: What to Do and What Not to Do
There are many ways you can consume CLA and add it to your diet to ensure your body’s overall health. Like other supplements, there should be a limit as to how much CLA you should consume daily. Most research suggests that you should consume a minimum of three grams of the supplement daily to ensure that you get the results you want.
On the other hand, consuming too much CLA will likely lead to negative side effects, so make sure you take just the right amount of around six grams. If you are new to taking supplements, especially CLA, make sure you start slow and take small amounts each day and eventually work your way up to consuming more daily. Past consumers reveal that the supplement works best when you take it with food. Make sure you take CLA after your meals.
CLA comes in many forms. You may purchase this supplement in the form of capsules and liquids. Other supplements, such as pre-workout and mass-gainer supplements, also contain CLA components as it also functions to retain muscles in your body.
Remember, not all people react the same way to different things. Some people lose weight faster than others, and some build more muscles than others despite doing the same workout routine. What works well for others may not necessarily work well for you. With that, before you get discouraged about how your body is not reacting the same way as another person to supplements and exercises, take note that most great things take time. There are numerous ways CLA benefits the human body. With a proper diet, regular workout routine, and healthy lifestyle practices, your body is guaranteed to become healthier in no time.
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About The Author
As a writer at many renowned websites Krizzia Reyes has covered a wide range of topics in many industries. It has been her passion to only deliver the truth and nothing but the truth.
Published April 14th, 2021
Biologically speaking, testosterone is what transforms a boy into a man. This hormone contributes a lot to an individual’s physical well-being and is more than just a characteristic of masculinity.
Around the age of 30, men experience a decline of testosterone levels in the hormone at a rate of approximately 1% per year. Low testosterone levels can have adverse side effects as it decreases sexual drive, causes weight gain, decreases muscle mass, causes chronic fatigue, erectile dysfunction and more. This article will discuss the natural ways to increase testosterone and help lessen the impact of aging as testosterone levels decrease.
Testosterone
Testosterone is the primary sex hormone found in males and have several roles in the human body. Testosterone levels in a male body usually increase during puberty, around the age of 10 to 16. The increase of testosterone levels often leads to the development of the male genitals, increase in muscles, deepening of the voice, increased levels of sexual drive, and height.
Testosterone continues to be significant in a man’s overall health even after going through puberty. It plays a significant role in regulating sex drive, preventing erectile dysfunction, producing sperm, and more. As men age, the production of this hormone begins to drop. Studies have shown that an estimated 39% of men older than 45 show decreased levels of testosterone.
Ways to Increase Testosterone
Exercise Regularly
Engaging in regular physical activity can increase testosterone levels. Various types of exercises increase testosterone in the body, but the most efficient types are muscle-building exercises. These exercises include strength training with weights or HIIT exercises. HIIT stands for high-intensity interval training, and it contains intense cardio workouts that alternate between low-intensity workouts.
Testosterone helps produce muscle mass, so once you obtain muscles in your body, your testosterone levels remain high. HIIT has been a well-known workout strategy for so long as it helps engage your body and strengthens your core. A study on HIIT conducted by master athletes in 2017 has shown that the workout produced increased testosterone levels. Regular exercise does not only contribute to increasing your testosterone levels, but it also benefits your overall health condition.
Proper Diet
Having a proper diet is essential in keeping testosterone levels up. When you maintain a reasonably healthy weight, your body can produce testosterone more efficiently. Testosterone is converted into the female hormone, estrogen, by excess body fat.
Organize your diet to revolve around a balance between lean proteins such as beef, complex carbohydrates such as peas, beans, whole grains, etc., and healthy fats like avocados, peanut oil, and such. Avoid consuming food that is processed or high in simple carbs. Do work on regularly including healthy fats in your meals. Healthy fats such as avocados are rich in a natural compound that boosts testosterone levels in animal studies called ‘oleuropein.
Get Appropriate Sleep
Your sleeping routine and the amount of sleep you get contribute to the amount of testosterone your body can produce. Despite the stereotypical norm that sleeping a lot is for the lazy, getting enough sleep benefits our health. People love to sleep; it’s the closest thing to peace we can get. While we sleep, our body can regenerate and gain back the energy that we lost. Not only do we get to recharge our bodies to do our daily tasks, but we are also comparatively healthier and more glowing when we get much-needed rest.
Sleep benefits our mental health, our heart, and metabolism. As we sleep, our body naturally produces testosterone. Not getting enough rest or having a low quality of sleep causes our testosterone levels to decrease. A study conducted in 2011 has shown that men receive 10% – 15% lower testosterone level when they sleep less than five hours a night for a week than when they get more hours of sleep.
Manage Stress
Stress can have numerous adverse side effects on your body. It can cause both physical and mental issues to a person’s overall well-being. Being able to manage or even lessen your stress levels can benefit your mind and body. Cortisol decreases testosterone levels when produced by the adrenal gland when the body experiences stress. Also, cortisol tends to maintain body fat, so make sure to avoid situations with intense stress levels to prevent decreasing your testosterone levels.
Avoid Excessive Alcohol
Alcohol is already known to be unhealthy for our body as it causes different kinds of health conditions. Aside from the typical liver damage, weight gain, digestive problems, and such health concerns that come from alcohol, drinking too much may also lead to a sudden drop of testosterone levels and a rise in female hormone levels, more specifically, estradiol.
Try to maintain your drinking habits by drinking alcohol only on special occasions like parties, dinners, etc. Men are recommended to drink no more than two glasses a day and women once only.
Steer Clear of Xenoestrogen/Estrogen Products
Estrogen is the primary hormone in female bodies. It is responsible for regulating menstrual cycles, keeps cholesterol in check, and protects both men’s and women’s bones. Xenoestrogens are substances that mimic the structure of estrogens. Products similar to xenoestrogen are known to affect the body’s hormones negatively. Try to avoid these products as much as possible, for they can be harmless to your health.
They contain BPA or Bisphenol A, which is usually found in polycarbonate plastics and parabens, typically found in standard cosmetology products. In purchasing products, make sure to avoid those that contain these particular chemicals as they can disrupt testosterone production.
Examine Prescribed Medications
Even with the most minor and simple products, we must be aware of what their contents are. Some prescribed medications tend to prevent testosterone from increasing. These include medicines for high blood pressure, acid reflux, and such.
Never be afraid to consult with a healthcare professional if you have concerns about your current medications or other products that you are consuming. Talking to a professional may be the best call for such worries, as there is a possibility that your medication is causing your testosterone levels to drop.
The Bottomline
Maintaining overall physical health can get tricky. Many factors can affect our body’s hormone levels. It is essential to our well-being that we are informed about what to do and what not to do to achieve the best and most favorable results for our bodies.
Testosterones contribute significantly to managing men’s health, so they must know the proper and natural ways to increase testosterone levels. Do not be afraid to reach out to health experts when experiencing anything out of the ordinary in your body. You know your body more than anyone else, so you should listen to it carefully and address matters of concern as soon as possible.
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About The Author
As a writer at many renowned websites Krizzia Reyes has covered a wide range of topics in many industries. It has been her passion to only deliver the truth and nothing but the truth.
There are many articles and posts online that talk about various ways people can lose weight. On the other hand, techniques or methods to gain weight are less prevalent online. Trying to gain weight can be just as difficult as trying to lose weight for some, especially for people with no appetite caused by a health condition, those who have been diagnosed with an autoimmune disease or certain genetics. There are many reasons people would want to gain weight, typically because they think they are too thin or for the necessity of bodybuilding.
Bodybuilders would opt for a diet or a routine that allows them to put on extra pounds, primarily muscle weight. A supplement called Apetamin has recently been trending in weight-gain techniques. Despite not being legal in most areas of the United States, people have different ways to purchase the supplement, such as through online websites or small businesses. What exactly is it, and is it safe to consume? I answer those questions and more below.
Apetamin
Most techniques involving weight-gain involve consuming Apetamin, but what exactly makes it effective? It is a vitamin supplement that contains the substance cyproheptadine hydrochloride, which is a medication that you can only purchase through prescriptions. This substance causes an increase of appetite in our body, allowing you to consume more food, thus leading to weight gain.
It also includes some amino acids and vitamins that are only purchased through prescription, namely lysine. This supplement is a product of a pharmaceutical company in India named TIL Healthcare PVT, and it is more commonly consumed in its syrup form. However, it is also manufactured in the form of pills or tablets. The only distinct characteristics between the two are that the syrup form includes a blend of vitamins and amino acids, whereas tablets contain cyproheptadine hydrochloride.
How Does It Work?
The main active ingredient in Apetamin that is said to lead to weight gain is the cyproheptadine hydrochloride. This particular antihistamine substance stimulates the body’s appetite. Cyproheptadine hydrochloride is mainly used on malnourished children and individuals who are diagnosed with chronic diseases. While there are numerous possible explanations as to how this substance can stimulate our appetite, professionals and experts have yet to gain a complete understanding of how it works.
However, multiple studies show different ways how Apetamin works to increase our appetite. In one scenario, studies show that the cyproheptadine hydrochloride in the supplement disrupts the area of our brain that regulates our desire for food and many of our hormones, thus causing us to have an increased appetite. In another study, evidence shows that the L-lysine amino acid in the syrup form of Apetamin leads to increased appetite and weight gain in animals. However, there has not been evidence to show the same in humans.
Safety of Apetamin
As it says in the earlier part of this article, Apetamin is illegal in the United States and many other countries because the cyproheptadine hydrochloride in it is a prescription-only drug. This ingredient is a prescription-only drug because, as with most products, improper use of this substance can lead to severe health conditions such as liver failure, or worse, death. In addition to that, it is not an approved product by the FDA, which may be why some products do not inform the buyers accurately about what it contains.
In fact, not only is it not FDA-approved, it is listed as one of the FDA’s lists of illegal medical imports. Since Apetamin is an illicit product of many countries, including the U.S., there is little to no chance that you can purchase it in drugstores or supplement stores. Since this product does not entirely disclose its customers the ingredients, it is highly advised that you steer clear of consuming it as you do not know what products are good for you and what is not allowed.
Side Effects
Consuming Apetamin syrup or tablets may have specific side effects on your body. These side effects are most probably due to the antihistamine ingredient inside it, the cyproheptadine. The most common side effects include dryness of the mouth, sinus, and throat. It may also cause dizziness, fatigue, nausea, headache, hyperactivity in children, muscle weakness, and chest congestion. The more severe side effects of this supplement are blurring vision, nervousness, and difficulty in urinating. The worst this product can do to your body is a possible liver failure or toxicity.
People work hard to create the perfect body. Many individuals will even hire a trainer to help them in losing weight or toning their body. While you may appreciate it more if you had the body type you prefer, it is vital that you still do what is best for your health. There are multiple ways as to how you can gain weight without having to drink any supplement.
If you have serious concerns about your body, you should consult a healthcare professional or a doctor instead of using products that the internet tells you. Ensure that you know about the contents and ingredients and gather all the information you need before consuming anything. Besides, not all products work the same for everyone, so while Apetamin may work for others as a weight-gaining supplement, that may not be the case for you. Do not be afraid to ask for help from experts as they know what is best for your health.
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About The Author
As a writer at many renowned websites Krizzia Reyes has covered a wide range of topics in many industries. It has been her passion to only deliver the truth and nothing but the truth.
If you’ve spent ample time at the gym, you’d know how high of a pedestal gym-goers place nutrition. After all, all that hard work would be for nothing if you just ate like garbage, right? And if there was one macronutrient placed higher than the rest, that would be protein. Protein not only fosters muscle growth but also boosts recovery and fat loss. But not everybody is able to get their daily protein needs from whole foods alone. Instead, most people like to supplement with whey protein. In this article, we’ll be talking about the two primary variations of whey protein: isolates vs. concentrates. Read on to learn more about them and to find out which one is for you.
First things first: What is Whey Protein?
Before we dissect the two types of whey protein, we must first understand what whey protein itself is. Whey protein comes from milk, which is made up of fats, sugar, and protein. An interesting thing about whey protein is that nobody really meant to produce it in the first place. What I mean by that is that it actually started out as a byproduct of another product: cheese. To make cheese, you need to add enzymes to milk in order to separate the curds from the whey. Whey was often discarded before they realized it was jam-packed with protein and amino acids. In fact, whey is considered a complete protein because it contains all nine essential amino acids.
Fast forward nearly a century, and you can find whey protein supplements virtually everywhere. Walk around a gym for five minutes, and you’d be hard-pressed not to find someone with a shaker bottle full of a protein drink. It’s no question that whey protein can significantly improve your performance and physique. Studies have shown it to enhance muscle growth, recovery, and lean muscle mass gains. Not only does whey protein provide all these benefits, but it also comes in a very convenient way to take it.
Whey Protein Concentrate (WPC)
Moving on, we have whey protein concentrate, which is one of the most basic and common variations of whey protein in the market today. It is prepared through processes, such as filtration, dialysis, and precipitation. According to FDA regulations, all WPC must have a protein content of at least 25% of its weight. So, if you had a 100-gram scoop, at least 25 grams of it should be protein. Here are the other requirements to be classified as a whey protein concentrate:
- Fat content: Maximum of 10%
- Ash content: Maximum of 15%
- Lactose content: Maximum of 60%
- Moisture content: Maximum of 6%
The processes involved to make WPC are much less extensive, and it shows on its price. Whey protein concentrates are comparatively less expensive than isolates, but that isn’t to say they’re a bad product. Between the two, concentrates are just less refined. This results in a product not as concentrated (ironic) in protein, along with more fats, sugars, and lactose. Consequently, WPC products typically have more calories per serving compared to isolates. The lactose content can also be particularly alarming, especially for those with lactose intolerance, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD).
Whey Protein Isolate (WPI)
Whey protein isolate goes through the same initial process as WPC, but it takes it a step further. After this initial process, it is further refined to remove excess fat, lactose, and other undesired trace materials. The end-product is a much more protein-dense and cleaner product in whey protein isolate.
Whereas WPCs typically have a maximum protein content of 80%, WPIs have it slightly higher at 90%. You can expect WPIs to be more expensive than WPCs, and with good reason. WPIs are much purer than WPCs because they filtered out most of the other macronutrients. They’re also easier to digest, as the lactose content is kept to a minimum, generally not exceeding 1%.
Concentrate vs. Isolate: Which One Should I Get?
Both WPCs and WPIs have similar properties, but the amount of which varies. If you’re looking to put on muscle mass, both products will be useful in helping you reach that goal. This is because both products will provide ample amounts of protein and amino acids integral to muscle growth.
The primary difference between the two is their protein content. The actual amount of protein in one serving of WPC will naturally be less than one of WPI. Additionally, with WPIs, you know you’re getting the bulk of your calories from protein. You may need additional servings with WPCs, which could add unnecessary fats, carbohydrates, and sugar to your diet.
If you’re looking to put on weight, WPCs are the more calorie-dense option, helping you achieve that caloric surplus more than WPIs.
Their taste also differs slightly, with WPIs having a much smoother taste and more mixability than WPCs. WPCs will be sweeter because of their higher lactose content, though.
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About The Author
Terrence Tan Ting is an industrial engineer by profession but a full time writer by passion. He loves to write about a wide range of topics from many different industries thanks to his undying curiosity.
Athletes in any sport know the struggle and hard work you have to go through to be at peak performance. Bodybuilding is no different; if anything, it’s one of the most difficult sports in the world. But beyond the grueling hours spent in the gym working on their body, bodybuilders have an even more daunting challenge behind the scenes: nutrition and diet. While it does take a ton of effort, energy, and determination to religiously go to the gym and put in the work, that is only half the battle. This article will discuss an increasingly relevant topic in how much protein you need when bulking.
Bulking in bodybuilding
If you’ve tried your hand out at bodybuilding, you should be familiar with the terms “bulking” and “cutting.” These two make up different phases of the bodybuilding cycle. Bulking is the phase where bodybuilders “bulk up” by putting on as much muscle as possible. On the other hand, cutting is aimed at refining your muscle definition, especially during pre-competition by shedding body fat. Since these two phases have different goals, their required diets and nutritional intake will vary accordingly.
The goal is to gain mass when bulking, which requires a caloric surplus (consuming more calories than you’re using). At first glance, it seems all too easy to do that: just eat to your heart’s content. However, the quality of food you eat will impact what you end up gaining – fat vs. muscle. There are generally two primary types of bulking – clean bulking or otherwise known as lean bulking, and dirty bulking. The former requires choosing healthier food options as part of a diet of moderate caloric increase.
A research paper experimented with caloric surpluses and their effects on weight gain. Research subjects were divided by the amount of protein they consumed. While all the subjects gained some weight, those that took a larger amount of protein showed much more significant gains. While a dirty bulk with sufficient amounts of protein may result in similar weight gain, it can often result in gaining more fat than muscle. In a clean bulk, your potential to put on more lean muscle mass is much more pronounced.
So, how much protein then should you be taking when bulking?
There is no one clear cut number by which you should adhere when trying to bulk. The best way to organize your protein intake when bulking is to identify it along with the rest of your macronutrient needs.
Calories
The first thing you should determine is how many calories you will need to consume in order to achieve some gains. The first thing you have to sort out is your daily energy expenditure (differentiate training from rest days). Here’s a calculator to help you figure that number out. Simply plug in the necessary details, and it will do the rest for you.
Once you figure out the calories required to maintain your weight, you should add 500 calories on top of that to get the ballpark number of your daily consumption goal. Note that energy expenditure will be higher for training days, which you’ll need to account for. To get an accurate and reliable assessment of your required daily caloric intake, you may want to consult a dietitian.
Protein
According to the NHS, the reference daily intake of protein is 50g for all people. While this may ring true for most people, it will be quite lacking for those trying to bulk. The danger of adhering to a set number is that every person is built differently, thus having different nutritional needs too.
To meet your protein needs, you’ll want to intake about 2 to 2.5 grams of protein for every kilogram (kg) of body weight. This translates to about 0.9 to 1.2 grams of protein for every pound (lb) of body weight.
The best time to eat protein would be between 15-60 minutes after a heavy workout. This doesn’t mean that you should consume all your protein in one go, but you should be sure to have a portion of it at that time.
Other macronutrients
As for the other macronutrients, you’ll also want to intake 4 to 7 grams of carbohydrates for every kilogram (kg) of body weight, or about 1.8 to 3.2 grams of which for every pound (lb) of body weight. For fat, be sure to have 0.5 to 2 grams of it for every kg or 0.2 to 0.9 grams for every lb of body weight.
You’ll also want to ensure that you’re taking appropriate amounts of vitamins and minerals to maintain that well-oiled machine that is your body.
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About The Author
Terrence Tan Ting is an industrial engineer by profession but a full time writer by passion. He loves to write about a wide range of topics from many different industries thanks to his undying curiosity.