Health and Fitness

Are Protein Shakes Effective In Weight And Muscle Gain

We all have heard about protein shakes, and many of you might even consume them as part of your daily diet to recover from injuries, lose weight, and build muscles and tissues.

 Even though there are a number of items that provide you plenty of protein, such as meat, milk, poultry, chickpeas, Peanuts and similar food items for the same family line, often meeting the daily optimum goal of protein in a balanced diet becomes hard, which is why many people resort to protein shakes, to make up for the Lack of protein supply in their daily diet. However, Do they actually make up for the Lack of protein? If you ask the very question and many others..e Which protein shakes are good for you? What are the healthiest ones, and when is the best time to consume protein shakes? Today’s article focuses on which protein shakes are effective for Muscle gain and weight loss.

What Does Insufficient Protein Mean For You? 

As per the expert nutritionists, a Lack of protein can cause multiple symptoms whose severity depends highly on the level of deficiency:

  • Increased Cravings for protein as the body tries to reach the optimum level of protein.
  • Fatigue.
  • Weakness. 

However, even in case of significant deficiency, the signs might increase as high protein deficiency can lead to

  • Losing Muscle mass.
  • Hair might start to get thinner.
  • Fragile nails.
  • Bloating of the stomach.
  • In extreme cases, it can lead to liver failure.
  • It might stunt your growth.

While Lack of protein intake is the leading contributing factor to protein deficiency, there could be underlying reasons, which is why we would recommend consulting a doctor if you experience any of the symptoms.

What Are Protein Shakes and How Do They Work?

As per the guidelines of the FDA (Food and drug administration), anything that contains dietary ingredients such as fat, carbs and amino acids can be called dietary supplements. Since protein shakes have protein elements and amino acids which act as building blocks, they can also be referred to as dietary supplements. These Dietary Supplements are enriched with protein which helps build torn muscles.

Whenever we exercise or work out, our body fibers are torn, and the existing amino acids and protein are key nutrients used in maintaining, building, and repairing muscles. There are 20 different types of amino acids available in protein, all of which are essential to muscle building.

What Protein Shakes Are Good For Weight Gain 

Under ideal circumstances, you should rely on natural sources to boost your protein intake, and we would not recommend making protein powders your only source of protein. Protein shakes should only be used to compliment your muscle growth. Since Most protein shakes are made of a mix of processed and unprocessed food sourced from natural and unnatural sources, it is evident that you purchase protein powders from a trusted source. Nevertheless, Since most protein shakes are rich in protein, carbs and enzymes that boost your body’s metabolism, it can become relatively easier to gain weight, making them a complimentary part of your diet. The research indicates consuming an extra 3500kcal per week can help you gain a pound each week. And Below mentioned protein powder could help you achieve the desired calorie intake. 

  • Total Mass Matrix Extreme: Protein Works’ total mass extreme contains tri-blend protein that delivers 53g of protein per serving and a total of 966k cal with each serving. This is specifically designed to provide the pre and post-workout boost needed and to negate fatigues. Among all the mentioned protein-based diets, the total mass matrix extreme delivers the most nutrients required for strength per calorie.
  • Brown Rice Protein: This Protein is purely plant-based, but unlike the earlier times, it does not necessarily mean that you would have to compromise on the quantity of protein. The Plant-based protein comes packing 26.0 g of protein, 0.2g of fat and 1.7 g of carbs with each serving and delivers a colossal 117kcal with each serving, perfect when paired with a weight training program.
  • Vegan Mass Gainer extreme: The High Calorie and Protein enriched protein supplement is solely plant-based and delivers 50g of protein along with 740 kcal per serving, ideal for muscle and weight gainers.

What Protein Powders Are The Healthiest:

It is important to read the labels for obtaining protein powder for muscle building and weight gain. Most Protein powders include a protein source such as whey, casein or meat-based. There are also enzymes included in the protein powders to boost metabolism and healthy digestion. Nonetheless, it would be best if you are looking for these ingredients in your protein powder for a great workout and protein boost.

  • Whey
  • Casein
  • Soy Protein
  • Plant-based blends.
  • Brown rice
  • Pea Protein
  • Creatine 
  • Hemp Protein
  • Omega-3 and fatty acids.
  • Branched-chain amino acids BCAAs
  • Hydroxy methyl butyrate (HMB)

 It begs the question: are there any bad kinds of protein shakes for you? As per a study conducted by medical practitioners and scientists at Harvard. There are certain risks related to a protein powder that you should be aware of before you head out shopping. Some protein powders have added sugars which can result in an unhealthy spike in sugar levels. However, due to limited data available, scientists can not come to a definitive conclusion.

Nevertheless, The FDA leaves it up to the manufacturers to evaluate the labelling and safety of the products, which is why it is evident to source your protein powders from a trustworthy and reliable manufacturer like protein works which has garnered thousands of reviews from individuals and have been featured at men’s health, the guardian and good food by BBC. When good protein powders are consumed with relevant weight training programs, they can result in beneficial mass and muscle gain.

Health and Fitness Lifestyle

Healthy Food For Kids

Kids are not born with the aversion of vegetables and with the cravings of cheese burger and fries. They start to like the unhealthy fast food through conditioning and exposure of years. What they see on television and on bill boards is the advertisement of mouthwatering and eye-catching food of different brands.  Even if someone doesn’t like this food there is peer pressure commercials which make the kids eat junk food excessively.

Parents struggle a lot with providing their kids healthy food options because everything is available in the ready to make packets. Also, it is easier for them to make in their hectic routines. But these ready to make packs have preservatives and they are harmful for your kids in long run.

Why healthy food is Important for Children?

Children are the future of your country and hence providing them with education and shelter, healthy food intake is also essential. The natural ingredients without any chemicals are safe for your kids to eat. Eating healthy food also maintains a healthy life style and healthy mind. If you don’t want your child to get into physical and mental illnesses then start giving the healthy food options. A good diet can be a solution to your child’s emotional wellbeing as well. It also lowers the risk of opting for suicide at some point in life.

The sooner you make your children habitual of healthy diet the better their relationship with food will be. If you want to know the ways to encourage your kids to develop healthy eating habits, then read on:

Eating whole foods

Kids should eat food which is whole and not processed. The more the food will be in its natural form the healthier it will be.

Be an ideal for your kids

If you want your kids to eat healthy then be their role model. Get this life style started by eating the organic things yourself and set an example for them. When kids will be habitual of seeing their parents eating leafy vegetables, they will adopt the same habits and you won’t have to struggle a lot in making them eat vegetables and fruits.

Make Healthy snacks tastier

Presentation is everything when it comes to food. Plate up the nutritious options as eye-catching and yummy as possible. Give some syrup with apples so they get the same feel they get when dipping fries in ketchup. These baby steps are helpful for you to make your kids eat healthier options.

Cook at home

Fastfood restaurants have added sugar and fat in their products so cooking at home is the healthier option for your kids. It can make a huge difference in your kid’s health. You can make food in large batches and don’t feel stressful for opting the safe options.

Involvement of Kids

Kids enjoy being involved in activities which their parents or elder siblings. Get help of your children in preparing the food at home. They will also enjoy a trip to the grocery store and you can make them learn about different food.

Healthy Snacks

Make healthy snack for your kids instead of fried snacks. Give them apples, carrots with ranch and other fruits for snacking instead of fries, chips and cookies. Make them fruit juices and shakes at home rather than giving them frizzy drinks and sodas.

Portion Control

Limit your child’s portion and don’t ask him to finish his entire plate. Don’t use food and other eatable as a reward for something.

Controlling sugar in your kid’s diet

In USA almost 75% of processed food has added sugar in it. Eating excessive sugar on daily basis can swing the moods of teenagers and they are more likely to go into depression and get anxiety attacks. Children are recommended only 3 tea spoons of sugar per day. Sodas and shakes have more than 10 tea spoons of sugar dissolved which can increase the fructose level in your kids. Some ways of cutting down sugar in your kid’s diet are as follows:

Make sugar free recipes

Some recipes taste as good with less or no sugar like shakes taste better without extra sugar.

Avoid Frizzy drinks

Avoid getting sodas and sugary drinks for your kids, instead make them smoothies of berries and vegetable like spinach. Freshly made fruit juices and sparkling water can also be a good alternative.

Avoid Ice cream

Make healthier ice creams and fresh popsicles at home. Take a long ice cube tray and fill it with some fruit chunks and fruit juices then add popsicle handle to it and freeze it overnight. This way your loved ones can enjoy fruity popsicles with no added sugar.

Final Verdict

Kids are moldable and could be conditioned either way healthily or unhealthily. It’s better to make them eat safe food from an early age so that they won’t bear the consequences of unhealthy eating habits. As a parent it is our duty to opt for the safest options for our kids.

Health and Fitness

Relationship between Fitness and Mental Health

Exercise is important for your body. It helps you in losing weight, giving you a better shape, increasing your life span and making you flexible. But these reasons are not the only reasons why people are motivated to workout. People dealing with stress and other mental issues are motivated to do workout to get a happy mind along with a fit body.

Exercise make you sleep better, sharpens your memory and distracts you from your negative thought for some time. It can be an escape for a lot of people. Exercising daily gives tremendous effects on your body and brain. It you want to know about how working out helps you with mental issues then, read on:

When you have anxiety and stress and you eat, it’s called guilt or stress eating. People dealing with mental health illnesses are usually obese. They over eat a lot. So, controlling your stress eating habit and doing a workout session can actually help you with your anxiety and stress. You can use exercise as a tool to overcome you unwellness of brain. It will help you with your stress, anxiety, depression, sleeping disorders, weak memory and AHDH. It can make a positive difference in your life style especially in the management of your thoughts.

Depression and Workout

Studies show that a simple 10 minutes’ walk can minimize your depression by 26%. People, especially young generation are slowly going into depression and doctors are prescribing them antidepressants which more or less have side effects. Depression can be dealt by exercising for at least half an hour regularly without any side effects. It helps releasing good hormones such as endorphins which elevates the mood and helps you calm down. Depression causes people to not proceed in their life in any way. People dealing with this illness don’t even sometimes comb their hair. So, in this case, even walking for a few minutes can make a big difference in your life. It will allow the person to feel positive about their life and their small movements can help them get out of their static cycle. The blood rushing into the brain after a small workout can actually be the reason of someone’ calm mind for a while.

Anxiety and Exercise

Anxiety is considered as the most common mental disease in USA and out of which three out of five don’t seek professional help. People with anxiety suffer with constant disturbing thoughts and behavior which they have no control over. Workout in this case works like a charm. It helps to rush blood flow in the brain make you calm your thoughts and your actively increased anxiety. It helps you focus and get rid of your fear of judgement of people. A simple breath in and breathe out exercise can affect you the same way as lifting some weight would.

Stress Relief

Stress makes your muscles tense and you feel tired and fatigued. In some cases, people feel bloating and nausea. Working out for a while helps people with stress to sleep as they lose their sleep and appetite in continuous stress. The stress also makes you moody and sad and exercise can help you lift your mood by releasing endorphin. The muscles get tensed and sore with cramps and other digestion problems which can only get better when the stress gets better. Your body feel active and the pain start to go away once your stress gets relieved.

Trauma and Fitness Sessions

 Trauma is something with which people are stuck with and can’t get over their traumatic experience. They get triggered when they see, even a hint of that experience again and then, usually starts reacting in an unhealthy way. Most people are not even conscious of their traumas. Their unexpected reactions make everyone in the room uncomfortable and suspicious of the person’s slip of the tongue or of an extreme reaction on a pity thing, he gets triggered by. Exercise in this case helps him to untie the knots of his mind and get conscious of his traumas in order to deal in a healthy way when encountered again by that specific thing or phrase. It helps the person to distract his thoughts and maintain his focus on physical activity like walking and running. Hiking, climbing, sailing and skying are beneficial for you to deal with your traumas in a healthy way.

Final Verdict

Young generation is getting into serious mental illnesses a lot lately. And mental health is something which people should be conscious and serious about. Lifting weight, working out and eating healthy food have found to be effective for people suffering with mental disorders. The thoughts can be controlled and minimize by putting regular efforts. The results which the researches show after taking a healthy diet and getting a fit body by a mentally disturbed person is cheaper and better. One should proceed by taking baby steps in his journey to fight with depression and other psychological disorders.