The Link Between Protein Supplements and Muscle Building

A part of getting fit is achieving lean muscles and getting rid of excess fat. In achieving this, you need to know that protein is essential to gain muscle fast.

 

Lean protein, something your body needs to develop and maintain on a regular basis to maintain muscle mass. There are many ways to get the protein you need through the food that you eat, crossfit supplements or workout supplements, protein shakes, and more.

 

There are many different kinds and flavors of workout supplements high in protein you can choose from. The most popular type is whey protein. Whey protein is one of the two proteins found in milk, with the other being Casein Protein.  Whey protein is the water-soluble part of milk and is used as a protein supplement.

These protein supplements helps your body to recover faster in post workout.

In order to figure out which supplements support you best, researchers have identified protein quality based on two components: key amino acids and digestibility.

A super common amino acid, Leucine, has been shown to be very effective at getting muscles to process protein. With all the other studies made in the past, they have found out that whey protein is actually the best protein supplement to support muscle mass.

They have found out that Whey, which has the highest concentration of important aminos (like leucine), is easily digested into your system.

These amino acids makes the most impact to your muscles’ ability to use this macronutrient into your body. Thus, acts as a trigger for your muscles to grow and build more.

Metaphorically, it is like a switch for working muscles to absorb and use protein. This could lead to greater gains in lean body mass and strength. And accordingly, body composition improvements can be seen. Essentially, the goals is to have lesser fat and more muscle building which is the primary reason why extra protein in workouts supplements like Whey Powder blends is important.

At the moment, many researches are needed to evaluate the benefits of amino acids while doing resistance training to gain muscle fast.

5 Things To Do Before And After A Workout To Get Better Results

The time you spend sweating it out in the gym tends to get all the credit when we talk about fitness. The truth is, workout is actually the easiest part of the fitness routine.

Whether you walk, run, jog, lift weights, or do Cross Fit, there is nothing like the combination of these with good nutrition and quality sleep that will help you achieve your goals better.
Additionally, if you are doing crossfit pre workout and post workout rituals, this is a good thumbs up as these can ensure you are recovering properly.

In this article, we listed the five things you should be doing for your fitness routine, if you want to maximize results at its highest.

Pre Workout

1. Get enough sleep.
It all starts here. Getting enough rest and sleep works wonders for your overall training. Some of the benefits you will get by having good sleep is balanced hormones, increased energy levels, and having a sound mind and focus.
Make sure you get at least seven hours of sleep before doing your training.

2. Hydration is the key.

Aside from the fact that drinking water is a crucial element to overall health, doing so plays an important role in your fitness routine. Because when you are sweating it out, you need to keep up with your body’s hydration so you won’t lose water. Being hydrates will also make your energy levels where it supposed to be. So go ahead, drink water.

3. Grab a small snack.
If you really need some fuel before jumping into your gym clothes, give in but choose the right food. Boiled eggs are classic. Yogurt is great too. These foods will make you feel longer than eating carbs. You can also choose to include pre and post workout supplements in your diet. This will help you recover faster and helps in stronger muscle building.

 

4. Consider wearing red
Red is a very empowering color, and it also increases prowess, confidence, and drive.
Green and blue tend to be more calming. While orange and yellow are also heightening.

5. Work in a dynamic warm-up.
A good rule of thumb: never skip your warm up exercise no matter how fast your workout is. Warming up gives your body the opportunity to raise your body temperature, range of motion, and prepare yourself for the workout. Moreover, it decreases the chance of injury.
Try doing dynamic warm up exercises and some stretches.

How Protein Supplements Can Improve Your Nutrition

If you find it difficult or a big struggle to get enough protein in your diet everyday, you are not alone. According to research, despite the fact that Americans have the highest protein intake than any other nation, still most of us are deficient, thus prone to lethargy. In fact,you cannot compensate for protein deficiencies simply by adding more servings of meat, eggs, fish, or nuts.

That is why thousands of people are now seeing the benefit of using supplements to boost their energy levels,stamina, strength and vitality. There is a substantial difference, while taking these protein supplements, such as the 10xGains Whey Protein, to the building of muscles.

We understand that protein supplements and pre workout supplements are not a substitute for real food, however, these can greatly improve your diet and muscle building. Protein supplements combined with a balanced diet can help you put on lean muscle fast and can help your muscle recover fast so you can train more. Try taking protein supplements 30 minutes before and after workout to avoid muscle fatigue and breakdown.

Why Protein?

Fingernails and hair are mostly protein. Every cell in your body strongly needs protein to function properly. It is a requirement, so to speak, to the proper and correct building of muscles, bones, skin, cartilage, and blood. Considered as an important macronutrient, protein along with other important elements such as fat and carbohydrates, are needed by large amounts to our bodies.

In order to fill in the gap of protein deficiency, you might want to consider taking protein supplements you can find here www.10xgains.com.

Benefits of protein supplements

 

According to American Journal of Clinical Nutrition, protein help you feel full longer  than carbohydrates can. What they have found out was this: Participants who used high-protein supplements along with a low-calorie diet lost more fat mass and weight than participant who were not given the same supplements. This is why protein supplements are a good way to curb hunger with fewer calories.

If you already have an idea, certain exercises, especially resistance exercise, damages the muscle fiber. This type of damage is normal, however, to stimulate muscle repair and growth. Protein shakes, especially Whey Protein, repairs these damages.

Vegans, who are know to not eating dairy protein, can also benefit from liquid plant-based  protein supplements. The liquid can be added to almost any food or drink, and there will be no worry about protein deficiency.

Monitoring your protein and food intake is one of the best way to fill in the nutrient gap. This can be achieved through research, discipline, and a healthy lifestyle.

The Best Ways to Build Lean Muscle and Get Stronger

The truth of the matter is, your entire lifestyle directly impact your muscle building goals. Some people may have no idea how to build muscle and some might have. In today’s article we will identify the important elements you need to consider when you want to build not just lean muscles but a strong one as well.

 

Having said that, it is not enough to understand that gym routine, muscle building exercise, and your protein filled diet is enough to actually achieve this goal. As said before, you must see the bigger picture, that is, your entire lifestyle to see how to gain weight and muscles, and possibly see where changes needs to be done for optimal results.

 

The following tips below will help you make the most of your efforts in the gym and in taking care of your diet, so you can build muscle fast.

Basically, you need to analyze and be mindful of your food intake. This includes knowing the calories you’re taking in and what nutrients are you getting from these food.

According to Muscle and Fitness, adding 300 to 500 additional calories into your diet a day ca work wonders for muscle building. If the need arises, you may run across many other muscle building regimens that recommend an extremely high daily caloric intake such as the Quest Nutrition Protein Powder in Vanilla.

 

An important note in muscle building is the idea of eating five to six meals a day. Doing so will give you ample opportunity to meet your caloric goals, and protein necessary for muscle growth.

Protein is highly regarded if you seriously take the question on how to gain weight, build muscle and stimulate the growth of the muscle itself. Consume at least two grams of protein per pound of bodyweight so you don’t fall into the trap of food binging.

If you see the need to get more protein and nutrition and find it difficult to get those purely by your food intake alone, you can consider adding high protein supplements to your diet. 10xGains suggest you to consume protein supplements before and after training sessions or workouts fo optimum results. You can find your complete set of supplements here www.10xgains.com.

Now you understand that your lifestyle, workout routines, and nutrition are all interconnected to help you achieve the solid body you are looking for. Finding the perfect balance, will set you closer to your goal. Best of luck!

Best Post Workout Protein Supplement

A lot of people is asking: How do you build more lean muscle? And what is the best protein supplements for post workout. Join me in figuring out the answers to these common health and fitness questions that will definitely bring you closer to achieving your fitness workout goals.

Building Lean Muscle vs Burning Fat

You might be wondering if you could build lean muscle and burn fat simultaneously. As this definitely are the goals you want to achieve. According to recent studies, it is possible to achieve these two goals at the same time, however, not normally in the same training session. In other words, it would be helpful if you try to focus on a key area that you want to change, this is the usual practice.

But you have to do it with a training plan over a few week or months. Example, focus on reducing body fat or increasing lean muscle, or improving stamina, power, or speed. Treat these as separate entities rather than doing it altogether to achieve in one training session or plan.

However, if you truly wish to build lean muscle and burn fat sooner than later, then I suggest you undertake the fat burning sets in the morning before breakfast and perform resistance training set in the afternoon or evening.

The reason for this schedule is about the right timing and the truth about carbohydrates. Fat burning will instantly stop when you consume any carbs. That is why the perfect timing for doing fat burning sets is early in the morning as in this period you have not eaten carbohydrates for some hours.

If you feel the need, however, to take some food before training then try snacking on some eggs (but not toast) or some plain yogurt or protein drink containing no carbs such as the 10xGains Whey Protein. To know more about this discount supplement read here.

Later in the day, the session for building lean muscle can be done. Ideally, it should be preceded by eating or drinking whey protein an hour or so before the training. As well as within 45-60 minutes after the session. This is something you should take seriously if you want to gain muscles fast. Getting the right protein hit should be provided both before and after your training session. This is in order to stimulate muscle synthesis, and prevent or slow down muscle breakdown.

Post Workout Supplements

 

Generally, you have to decide which priority you might want consider if you want to take post workout supplements. There are two common priorities: to recover muscles glycogen, or to stimulate muscle synthesis.

If you need to replenish depleted muscle carbohydrates then take carbohydrate supplements with some additional protein for muscle recovery such as the GAIN Recovery Post Workout Formula Fruit Punch.

If on the other hand, you need to stimulate muscle protein synthesis but need to keep the body fat low then you need to take good quality protein drink like 10X Gains WHEY Protein.

There you go. When building muscles, there are a whole lot of option you can choose from. One of the most important part is diet and taking supplements that will aid muscle fatigue or breakdown.
Know more about 10xGains visit our site www.10xgains.com.

5 Things To Do Before And After A Workout To Get Better Results

The time you spend sweating it out in the gym tends to get all the credit when we talk about fitness. The truth is, workout is actually the easiest part of the fitness routine. Whether you walk, run, jog, lift weights, or do Cross Fit, there is nothing like the combination of these with good nutrition and quality sleep that will help you achieve your goals better.

Additionally, if you are doing crossfit pre workout and post workout rituals, this is a good thumbs up as these can ensure you are recovering properly.

In this article, we listed the five things you should be doing for your fitness routine, if you want to maximize results at its highest.

Pre Workout

1. Get enough sleep.

 

It all starts here. Getting enough rest and sleep works wonders for your overall training. Some of the benefits you will get by having good sleep is balanced hormones, increased energy levels, and having a sound mind and focus.

Make sure you get at least seven hours of sleep before doing your training.
2. Hydration is the key.

Aside from the fact that drinking water is a crucial element to overall health, doing so plays an important role in your fitness routine. Because when you are sweating it out, you need to keep up with your body’s hydration so you won’t lose water. Being hydrates will also make your energy levels where it supposed to be. So go ahead, drink water.

3. Grab a small snack.

 

If you really need some fuel before jumping into your gym clothes, give in but choose the right food. Boiled eggs are classic. Yogurt is great too. These foods will make you feel longer than eating carbs. You can also choose to include pre and post workout supplements in your diet. This will help you recover faster and helps in stronger muscle building.

4. Consider wearing red

Red is a very empowering color, and it also increases prowess, confidence, and drive.

Green and blue tend to be more calming. While orange and yellow are also heightening.

5. Work in a dynamic warm-up.

A good rule of thumb: never skip your warm up exercise no matter how fast your workout is. Warming up gives your body the opportunity to raise your body temperature, range of motion, and prepare yourself for the workout. Moreover, it decreases the chance of injury.
Try doing dynamic warm up exercises and some stretches.