Whey Protein just the fuel of big-bodied muscle heads. Don’t get us wrong, if you’re getting good quality workouts in and sticking to a diet full of lean protein, fiber- and vitamin-rich veggies and fruits, and good-quality carbs, and still not seeing the results you want, whey protein will help you gain greater results. But that’s not the only reason it should be a part of your daily routine. We narrowed down the top six health benefits tucked away in your tub of whey.

1. Lose fat and preserve muscle

Have you reduced your caloric intake hoping to shed some flab? If so, you might be interested to learn that researchers in Minnesota conducted a 12-week study where subject’s daily caloric intake was reduced by 500 calories. They then gave some participants whey and the rest were given an isocaloric mix beverage. Those consuming whey lost a significantly greater amount of body fat (6.1% total) and better preserved their muscles. If you have an urge to snack on something, try a whey protein bar.

2. Increase size and strength

Hitting the gym hard hoping to make strength gains? Researchers at Baylor University in Waco, Texas, took 19 men performing resistance training over a 10-week period and gave some of them 14 grams of whey and casein protein along with 6 grams of free amino acids, while giving the rest a 20-gram placebo. Those who consumed the whey had greater increases in fat-free mass and muscle strength. The key is to follow the example of the study and consume whey one hour before and after the exercises.

3. Reduce hunger

Hungry? Whey could help you reduce hunger and avoid developing a bowling ball-shaped physique. Australian researchers had 28 obese men consume four different drinks. Those who consumed the beverage containing 50 grams of whey had significantly reduced levels of ghrelin (a hormone that tells your brain you’re hungry) up to four hours later. So instead of munching on unhealthy party snacks, drink a protein shake beforehand.

4. Fight cancer

Cancer is a lethal lottery that’s touched far too many family trees. Fortunately, there are ways to protect against it. One way is to get regular screenings for the specific type of cancer that may run in your family. Various studies have also concluded that whey protein may help in the fight against some common forms of cancer including prostate and colon. If you’re at risk, remember to get screened, listen to the advice of your medical professionals, and consider including whey protein in your diet.

5. Manage stress

Are you feeling stressed? Don’t even think about reaching for liquor because studies conducted in the Netherlands appear to have found a far better alternative for those vulnerable to stress. Researchers put 58 subjects through experimental stress and found that those who consumed whey protein experienced fewer symptoms of depression and seemed in a better mood than those who did not. They concluded that there were likely changes in the brain serotonin. Instead of drowning your sorrows in booze, opt for a refreshing whey protein shake.

6. Improve immunity

Want to improve your immune system? University of Alberta researchers found that male subjects involved in strenuous aerobic activity suffered from significantly reduced glutathione levels that could impact on such things as the nervous, gastrointestinal, and immune systems. However, they also discovered that by supplementing with whey protein, the subjects experienced a significantly lesser reduction in glutathione levels. If you like extended cardio sessions, but don’t want to risk a reduction of glutathione levels, combat those effects with whey.

6:17 AM

When it comes to exercise and weight loss, most of us are bogged down by thousands of questions and confusions that keeps us from getting up and hitting the gym. How can we optimize our workouts to extract maximum effects from it? Well, the secret lies in our diet. With so many varieties of energy drinks, bars, powders and supplements available in the market, we are confronted with yet another dilemma. But what if it was possible to get all the necessary carbohydrates, proteins and healthy fats from a well-planned diet? Here is a list of few nutritious foods that you can eat before and after your daily workout session in order to make the most out of it.

8 Foods to Eat Before a Workout:

Our body works exactly like a machine that requires fuel for running. Therefore, pre-workout foods must be rich in carbs, lean protein, fibers and healthy fats that help the muscles to endure the hardships of high intensity exercises. Carbohydrates and protein must be consumed in the ratio of 4:1.

Oatmeal:

Oatmeal is a super food that is packed with carbs, proteins, minerals, essential fatty acids and it is a great source of fibers as well. Oats is complete pre-workout food for those who hit the gym in the morning when you don’t have time to eat breakfast 1-2 hours before the workout. Oats settle well without giving you a bloated feeling and takes time to digest thereby keeping you satiated for longer slowly releasing sugar into the blood stream.  Addition of fruits and berries will help you keep hydrated throughout the workout.

Sprouts and Legumes:

Sprouts and legumes are one of the healthiest snacks that are highly nutritious. Sprouts are rich in vitamin K and C, proteins, fibers and minerals. Sprouts are loaded with complex carbohydrates that take longer to break down thereby releasing energy for a longer period of time. This makes it ideal for consumption 1-2 hours before the workout.

Fruit Smoothies:

Fruit smoothies are ideal pre-workout snack when you are running short of time. It takes seconds to prepare and you can have it on the go. Opt for fruits with high glycemic index such as mango, banana, pineapple, and watermelon. The carbohydrates present in the fruits breakdown rapidly to supply energy during workout while the proteins help in checking muscle damage.

Bananas:

Bananas act as powerhouse of fuel that helps the body to function effectively throughout the day. It’s a great source of carbohydrates, potassium and manganese that helps prevent muscle cramps, helps wound healing and increases bone strength and endurance. Eat a banana along with a cup of yogurt at least an hour before hitting the gym for optimal results.

Protein Shake:

Protein shakes consist of powdered forms of protein such as soy or whey, which is a by-product of the cheese-making process. You can have with milk or water, it resembles a milkshake-style drink. It helps to grow your muscle and the recovery of it. Recommended servings 2 scoops a day, before and after workout. Each scoop usually include about 20-24g of protein.

Whole Grain Bread:

Whole grain bread is one of most mess-free sources of carbohydrate that requires absolutely no time to prepare and can be coupled with some great protein sources such as hard boiled eggs, few turkey slices or honey. It is an ideal pre-workout snack to develop muscles.

Greek Yogurt:

Greek yogurt is packed with protein, almost double than regular yogurt that keeps the muscles energized throughout the workout. In addition, it is easy to digest and therefore ideal for the days when you feel like pumping the iron or go for intense exercises. It is easily digestible and therefore ideal for those with sensitive stomach. It is also a great source of carbohydrates that make up for the pre-workout energy requirements.

Eggs:

The good old eggs are one of the richest sources of proteins and minerals. It is easy and quick to prepare and great to eat. You can either have them hard boiled or scrambled. And yes, you can have the yolk as well because it improves the level of HDL in blood level thereby protecting the heart.

Caffeine:

Research shows that caffeine before exercise can actually enhance performance by supplying energy to the muscles. Caffeine signals the muscles to burn stored fats rather that carbohydrates for extracting energy. Caffeine also helps prevent muscle soreness post-workout. Although caffeine is present in various sports drinks, tea and chocolate, but its better have a cup of black coffee before you hit the gym in order to boost up energy.

8 Foods to Eat After a Workout:

Our body uses a lot of energy during exercises that should be replenished properly for the muscles to recover. The two most vital requirements of the body post workout are fluids and carbohydrates which should be taken within half-an-hour of exercising for the body to use the nutrients effectively.

Kiwi:

Kiwi fruit is a powerhouse of nutrients that has more vitamins and minerals per gram compared to any other fruit. It is packed with vitamin C, potassium, fibers and antioxidants that help relieve muscle soreness.

Sweet Potatoes:

Sweet potatoes are a good source of carbohydrates and antioxidant nutrients like beta-carotene that protects the body against free radical produced during the workout. It is a rich source of vitamin D and potassium that provides energy boost and helps relieve muscle cramps and injuries suffered during workout.

Dried Fruits and Nuts:

The yummy crunchy snacks are ideal for those days when you are running a bit late. Just have a pack full of mixed dried fruits and nuts in your bag that you can munch on while returning from the gym. Nuts are packed with proteins while dried fruits are a good source of simple carbohydrates that are easily digestible and better supplier of muscle glycogen compared to complex carbohydrates.

Orange Juice:

Replenishment of fluids lost from the body during a workout is extremely important, but instead of gulping energy drinks and sports drinks try natural fruit juices like orange juice that is a great source of vitamin D and potassium that supplies energy and helps in restoring fluid level of the body post exercise. In addition, fruits juices work as effective antiaging agents.

Eggs:

The good old eggs are one of the richest sources of proteins and minerals which is also required after a workout because it has proteins. And yes, you can have the yolk as well because it improves the level of HDL in blood level thereby protecting the heart.

Grilled Chicken with Vegetables:

Grilled chicken and vegetables is the ideal recovery food after a strenuous exercise session when our body is drained out of energy and fluids. It is a dish full of wholesome nutrients that restores protein and carbohydrates in the body without making us feel bloated and full.

Salmon:

Salmon is complete source of nutrients packed with proteins and omega 3 fatty acid- an essential antioxidant with anti-inflammatory  properties that helps lower the level of muscle inflammation during exercise, increase blood flow to muscles thereby reducing muscle soreness, enhances fat burning and slows down muscle loss. It is a complete food that helps the body to maximize the benefits of a workout.

Chocolate Milk:

Put aside the sport and energy drinks and grab a glass of sinfully healthy chocolate milk post workout. Recent research has shown that chocolate milk is one of the most effective post-exercise recovery drinks. It has double the amount of carbohydrates and protein compared to any sports drink or plain milk that is essential for revitalizing the tired muscles. In addition, it also contains calcium, sodium and sugar that helps regain energy.

Cereal with Milk:

Although cereal is a traditional breakfast food but it is actually good during any time of the day. Cereals work wonders as a post exercise snack too. It is a rich source of carbohydrates, proteins, fiber and calcium that is vital for muscle recovery and energy. In addition, it also replenishes the post workout fluid needs to certain extent.

Protein Shake:

Protein shakes consist of powdered forms of protein such as soy or whey, which is a by-product of the cheese-making process. You can have with milk or water, it resembles a milkshake-style drink. It helps to grow your muscle and the recovery of it. Recommended servings 2 scoops a day, before and after workout. Each scoop usually include about 20-24g of protein.

2:57 AM

Don't worry if you had a bump in the road and fell into an old pitfall. Try again with one of these easy tweaks, and you’ll have a healthier, happier, fitter and generally more awesome new year.

So, here are 10 things you can change about your lifestyle if you are already a Gym-Goer.

1. Have A Healthy Protein Breakfast

Sure, filling up a bucket with cereal and skim milk is an easy way to get a big breakfast down but it’s not exactly a nutritional strategy that is going to help build a killer physique. Eating a breakfast that contains protein (along with healthy fats) is a great way to ensure you are starting your day off right and has been proven to increase long-term satiety. Meaning there is much less of a chance that you’ll engage in binge eating later in the day. 

2. Do Cardio At Least Once A Week

We get it. You like crushing big weight. You laugh at the people reading their gossip magazines while ‘working out’ on the treadmill or listening music and watching something as you make your way over to the squat rack. Trust us, we’d be the last ones to tell you to trade in your powerlifting belt for a pair of running shoes. However adding in some high-intensity intervals on the treadmill, rowing machine or bike can really help with your body composition by incinerating fat and revealing some of that hard-earned muscle definition. Try doing high-intensity cardio for 10 minutes or try shooting for three 20 minute interval sessions per week. That extra hour may just help get you the body you're looking for.

3. Visualize Yourself

Your body isn’t the only thing that responds to training; your mind is just as powerful. Taking some time to visualize your success, whether in the gym, in the classroom or on the playing field will actually result in you being more successful in those arenas. So take 10 minutes before you go to bed or while doing a workout to clear your mind and picture yourself or your fitness idol. Make sure you really set the scene and go through every step as if it’s actually happening in real-time in your mind. It’s a great way to help make those goals a reality.

4. Work Hard On Your Weakness

Do you know why bench pressing is awesome? Because you’ve done it a million times and you're probably pretty darn good at it. Do you know why you don't like squats? Because you’re not particularly good at them so you’ve found excuses to avoid putting them in your program. Working on the things that you need and aren’t very good at is the fastest way to help you improve movement, performance and body composition. Plus it will test your desire and build your fortitude. Try designing a ‘weakness program’ in which you really focus on improving strength and technique in all the lifts you are terrible at. I can promise you that when you return to your ‘regular’ program you’ll see gains in almost all of your major lifts.

4. Say No To Processed Foods and Yes To Organic Food

You know that those bags of Cheezy Poofs, boxes of Choco-Cakes and all the other processed foods that are crammed into your pantry aren’t good for your health or your body comp. Yet there they sit, waiting for a late-night moment of weakness. Don’t wait for a craving to strike. Grab a garbage bag and get pro-active about tossing all these crappy ‘foods’ out of your house. Your doctor and your abs will be happy you did. And start eating healthy and organic foods.

5. Watch The Clock And Rest Duration

There’s no problem with making the gym part of your social scene, but that cannot come at the expense of your workouts. And while you are more than happy to slap a few extra plates onto your squat so you don’t look whimpy when working out with a guy who looks like a stunt double from the movie “Thor”, you also don’t think twice about totally ignoring your rest periods to flirt with the hot girl banging out RDLs while wearing tight yoga pants. Rest periods are among the most overlooked aspects of training. Yet they are critical to your results if you goals involve getting bigger or losing fat. So keep an eye on the clock.

6. Stay Positive

Always think positive thoughts at the gym, and especially at the end of a workout. Tell yourself that you enjoyed it and pat yourself on the back for a job well done. Positive reinforcement is a powerful technique of self-motivation. If you think negative thoughts at the end of a workout like "I'm just glad this awful ordeal is over", you will be setting yourself up to dread ever returning to the gym.

Simply write down 6 things that you are grateful for each day. They can be as simple as being grateful for your delicious bowl of oatmeal or a traffic-free ride to work or as major as being thankful that your Dad was able to beat cancer. Not only this will help your physique it should give you a bit of perspective on your day and life.

8. Get Some Soft Tissue Work

Training hard is truly a double-edged sword. While it can help you get the body your looking for, reduce stress, improve your health and is critical to athletic performance, it can also lead to overuse injuries and muscle tightness. As you progress and become a more experienced lifter, adding things like sports massage, self myo-fascial release and foam rolling to your routine become more and more critical to your longevity and performance. Find a great message therapist and book a standing appointment with her once every two weeks. You’ll feel much better and it may just help you lift harder and heavier every time you train.

9. Seek Out A Gym Partner Or Hire Personal Trainer

We all love the image of the lone wolf, head phones on, ski hat pulled low over his forehead banging out rep after rep. And while training solo may be the only option you’ve had up to this point, you’d do well to seek out a workout partner with similar goals to your own. A training partner or trainer can help push you harder, keep you accountable and may just make training more fun. If nothing else, you’ll never again have to search around the gym for a spot.

10. Get Good Sleep And Rest

Whether you're trying to get the final chores of the day finished or your really have a thing for late night TV, most of us resist heading off to bed. Yet getting enough sleep ensures that you are optimizing the anabolic hormonal responses that only occur while you’re laying under the sheets. So if your growth hormone and testosterone levels are important to you - and they should be if getting bigger, stronger and leaner are a priority - set and keep a sleep schedule that has you tucked in for 8 hours per night. Remember all your gains come while you are recovering from your training session, not while your repping out sets of biceps curls. 

7:33 AM