This is default featured slide 1 title
This is default featured slide 2 title
This is default featured slide 3 title
This is default featured slide 4 title
This is default featured slide 5 title
 

Monthly Archives: July 2017

Soy vs Whey Protein for Muscle Building

The Biological Value indicates both how digestible the protein is and how available the protein is for use by the body. Biological value began as a percentage – A whole egg rated at 100{dbcd637420a82dc46228a2c7c575ca2b2a345c78f780c18700cb254c51dee071} nitrogen absorbed. According to the study conducted by a medical doctor by the name of Aaron Tabor, soy protein versus whey protein has a bigger advantage especially when it comes to your exercise.

Basically, there are a couple of different protein powders. Whey protein is derived from cows milk. Remember that old nursery rhyme, Incy Wincy Spider Well that mentions curds and whey. Basically two parts of milk. Whey protein is obviously taken from the whey part of the milk.

Then theres soy protein. This is the stuff that is made from soy products. Obviously comes from a different place so it will obviously have different properties. The question you want answered is, which is better for muscle building

My answer to this question is whey protein. The answer can get quite involved when you look at it from a scientific point of view, but I’m not a scientist, I’m a bodybuilder, so I’m going to look at it from a bodybuilders point of view )

Basically, it has been shown in various scientific studies that soy protein can lead to higher levels of estrogen in the body. This is the female hormone and something that you don’t want to have more of if you are looking at building muscle.

Firstly, you don’t want estrogen because it has no role in muscle building, it only has a negative impact. Heightened levels of estrogen is what actually causes gynocomastia, or man boobs. And I’m not just talking about the little bit of fat that some guys have, I’m talking about actually growing small amounts of breast tissue.

On the other hand, whey protein can actually cause your body to become more anabolic. Meaning it will build muscle more efficiently. And since you are looking to use whey protein for muscle building, this is the one you want to choose.

 

Facts of Nutritional Labels

Fact #1: Serving Size
This small detail skews the entire label if you don’t read it closely. An item may seem like it is only one serving, but the Nutritional Facts label will consider it to be 2 or 3 servings. If the label says 100 calories, but there are actually 3 servings, then you are getting a total of 300 calories. Pay close attention to what makes a serving.

Fact #2: Calories
Most people don’t have the time to count every calorie that they put in their mouth – this is understandable. However, you probably have a pretty good idea about the amount of food that you eat each day. When you approach a new item, read the calorie totals on the Nutritional Facts label, and factor the new calories into your daily intake. Steer clear of high calorie items – especially in the form of snack foods.

Fact #3: Fat
By now you have undoubtedly heard that all fats were not created equal. Here is a quick 1-2-3 breakdown.

1. Limit your intake of Saturated Fats – this deadly fat contributes to heart disease.

2. Avoid Trans Fats at all costs – not only does it contribute to heart disease, it also raises LDL cholesterol (the bad one).

3. Focus on eating monounsaturated and polyunsaturated fats – these don’t raise LDL cholesterol and can even help lower blood cholesterol.

As you decide what food to include in your diet, keep your eye on the type and amount of fat included in each item. Remember, all fats were not created equal.

Fact #4: Carbohydrate
Though zero carb diets are losing their momentum, you may have been influenced by the idea that all carbohydrates will make you fat. That is simply not true. It is true, however that some carbohydrates are healthier than others. In fact, medical experts think that excess consumption of refined carbohydrates (such as soda pop, white rice, and white flour) are one of the reasons behind the rise of obesity we see today.

Choose fibrous, complex carbohydrates over sugary, simple carbohydrates.

Fact #5: Protein
The fact stands that most of us are getting plenty of protein in our diet. The problem arises when we examine the source of this protein. Meats and dairy products that are high full of fat may be filled with protein, but they aren’t the healthiest form of protein. Choose protein from lean meats, dry beans, poultry, and low fat/fat free dairy products.

Fact #6: The Good Stuff
Directly beneath the protein count on the Nutritional Facts label you will see the percent daily value of Vitamin A, Vitamin C, Calcium and Iron that the food item contains. These numbers are easily overlooked, but hold great importance to your overall health. The more nutrient-rich food items provide you with the greatest benefit per calorie. Compare food brands and choose the most nutrient-rich option.

 

Folic Acid and Cancer

The term folic acid may be confusing to some, because it is in fact one of the most important and heavily researched of the B complex of vitamins and widely used in this form as a dietary supplement. In the form of folate compounds the vitamin is also found naturally in the body as well as in various common foods.

Folic acid is essential for a large number of biochemical reactions within the body, including the metabolism of energy from food, but is particularly important in ensuring that the continual process of cell division within the body proceeds normally. This is especially vital during the rapid development and production of new cells during the first weeks after conception. Inadequate intake of folates and/or folic acid in the early stages of pregnancy has been identified as a cause of what are known as “neural tube defects” which lead to inadequate or abnormal development of the foetal brain and spinal cord.

One of the most dreaded diseases which may result from these problems is spina bifida, but the incidence of this has been shown to be reduced by 75{dbcd637420a82dc46228a2c7c575ca2b2a345c78f780c18700cb254c51dee071} when folic acid supplements of 400 mcg are taken during the first three months of pregnancy. Folic acid supplements are recommended because they are much more easily absorbed, “bioavailable” in the jargon, than folates from food.

It would in fact be difficult to obtain sufficient supplies of this nutrient from ordinary food sources. Supplementation is therefore recommended for all women of child bearing age because the need for this nutrient is at its most critical in the very early days of a pregnancy, possibly before the mother is even aware of her condition.

This is not to say, however, that a diet rich in folates should not still be followed, because amongst the best and most readily available sources of folates are leafy green vegetables, and orange juice which also provide a plentiful supply of valuable anti-oxidants and are extremely beneficial to general health.

A single cup of spinach or asparagus, for example, may provide as much as 130 or more micrograms (mcg) of folate; a small glass of orange juice perhaps 80 mcg. Pulses such as beans and lentils are also good sources, the latter providing around 180 mcg in just half a cup, beans between 80 and 140 mcg according to type.

Best of all, however, is fortified breakfast cereal, a single cup of which may yield between 200 and 400 mcg, reflecting the FDA’s insistence on the addition of folic acid to refined grain foods, including bread.

Although this policy is driven mostly by a desire to protect the unborn, the more general advice to consume at least five servings of fruit and vegetables a day has also been put forward as a protector against cancer. Certainly such a diet would be rich in folates, and research suggests a strong association between folate deficiency and an increased incidence of certain of the more common cancers, including those of the cervix, colon and rectum, lung, oesophagus and breast. It is thought that the association may arise because of the role of folate in DNA repair within cells, DNA damage being regarded as a principal cause of cancer.

However, conventional medicine remains reluctant to accept folic acid supplementation as a possible weapon in the battle against cancer, even though one large scale study has reported a halving of breast cancer risk in women taking more than 600 mcg daily. For reasons which are not understood, however, this protective effect was only observed in the case of those women who also consumed at least one alcoholic drink per day. In general it can be said that the link between folic acid intake and cancer risk remains a matter of association rather than clear causation, but orthodox opinion is much less cautious in recommending a high intake of folates from food.

But not surprisingly, given the potential benefits, nutritional therapists are much less a cautious in recommending folic acid supplementation at levels far in excess of the officially Recommended Dietary Allowance (RDA) of 400 mcg (0.4 mg) a day; some suggesting as much as 10 mg (10,000 mcg). And in fact there appears little reason for concern over the ingestion of such apparently large amounts.

Although the US Food and Nutrition Board has recommended that folic acid intake should be limited to 1,000 mcg (1 mg) per day, this is not so much because of possible problems with such an intake of folic acid in itself, but rather because it may cure a particular type of anaemia which is one of the symptoms of an underlying deficiency of vitamin B12. Whilst you might think that such a cure would be beneficial, the problem is that it may mask the underlying vitamin B12 deficiency with potentially serious neurological consequences.

But the solution to the problem would seem straightforward. It is simply to ensure that a generous supply of vitamin B12 is obtained along with any folic acid taken. And this should not be difficult if the vitamins are taken as part of a supplement containing the entire B complex, as is always recommended. As with all vitamins supplements, they should for maximum effectiveness be taken in conjunction with a comprehensive multi-mineral.