Protien and its types (for bodybuilding)

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Overview:

Proteins are nutrients that support the growth and maintenance of body tissues. Amino acids are the basic building blocks of proteins and are classified as essential or non-essential. Essential amino acids are obtained from protein-rich foods such as meat, dairy products and poultry, while non-essential ones are synthesized naturally in your body. 

Types of protein

1:     Whey Concentrate

2:     casien Protein

3:     whey isolates

4:     hydrolysate protein

5:     soy protien

6:     egg protein

     

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Green tea. Does green tea helps in weight loss

What is green tea?

Tea comes in different varieties, but all are derived from the same plant. Green, black, white, and oolong tea are produced from the Camellia sinensis plant.

Green tea is manufactured by steaming the leaves of the Camellia sinensis plant. It does not go through the same fermentation process used to make other types of tea, such as oolong or black tea, so it retains more of the antioxidants and nutrients found in the plant leaves.

How it works. does it helps in weight loss?

The processes that allow the body to convert food and drink into usable energy are collectively known as the metabolism. Green tea may be beneficial for weight loss by helping the body's metabolism to be more efficient.

Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant. Research suggests that both of these compounds can speed up metabolism. Catechin can help to break down excess fat, while both catechin and caffeine can increase the amount of energy the body uses.

but some studies says that it found green tea to have a positive impact on weight loss, the result was not significant, There is a theoretical basis to the benefit of green tea for weight loss, and some empirical evidence has been found to support these claims outside of clinical settings.

Conclusion

It is important to note that any benefits of green tea for weight loss are likely to be very small. The impact of green tea is not as beneficial as other healthy weight loss methods, such as exercise, that have far greater metabolic benefits.

Regularly exercising and eating a healthful diet with plenty of vegetables are highly effective weight loss strategies. Green tea used alongside these methods may increase their positive results.

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L-ARGININE - Best preworkout, Improve vascularity and erectile Dysfunction

Overview Information

L-arginine is a chemical building block called "an amino acid." It is obtained from the diet and is necessary for the body to make proteins. L-arginine is found in red meat, poultry, fish, and dairy products. It can also be made in a laboratory and used as medicine.

L-arginine is used for heart and blood vessel conditions including congestive heart failure (CHF), chest pain, high blood pressure, and coronary artery disease. L-arginine is also used for recurrent pain in the legs due to blocked arteries(intermittent claudication), decreased mental capacity in the elderly (senile dementia), erectile dysfunction (ED), and male infertility.

Some people use L-arginine for preventing the common cold, improving kidneyfunction after a kidney transplant, high blood pressure during pregnancy (pre-eclampsia), improving athletic performance, boosting the immune system, and preventing inflammation of the digestive tract in premature infants.

How does it work?

L-arginine is converted in the body into a chemical called nitric oxide. Nitric oxide causes blood vessels to open wider for improved blood flow. L-arginine also stimulates the release of growth hormone, insulin, and other substances in the body.

Uses & Effectiveness

• Chest pain (angina). Taking L-arginine seems to decrease symptoms and improve exercise tolerance and quality of life in people with angina. However, L-arginine does not seem to improve the disease itself.
• Erectile dysfunction (ED). Taking 5 grams of L-arginine by mouth daily seems to improve sexual function in men with ED. Taking lower doses might not be effective. However, there is some early evidence that adding 40 mg of Pycnogenol three times daily might improve the effectiveness of low-dose L-arginine for ED.
• High blood pressure. There is early evidence that taking L-arginine by mouth can reduce blood pressure in healthy people, people with high blood pressure, and people with slightly high blood pressure with or without diabetes.
• Inflammation of the digestive tract in premature infants. Adding L-arginine to formula seems to prevent inflammation of the digestive tract in premature infants.
• Nitrate tolerance. Taking 700 mg of L-arginine four times daily seems to prevent nitrate tolerance in people taking nitroglycerin for chest pain (angina pectoris).
• Leg pain associated with poor blood flow (peripheral arterial disease).Research suggests that taking L-arginine by mouth or intravenously (by IV) for up to 8 weeks increases blood flow in people with peripheral arterial disease. However, long-term use (up to 6 months) does not improve walking speed or distance in people with peripheral arterial disease.
• Improving recovery after surgery. Taking L-arginine with ribonucleic acid (RNA) and eicosapentaenoic acid (EPA) before surgery or afterwards seems to help reduce the recovery time, reduce the number of infections, and improve wound healing after surgery.
• High blood pressure during pregnancy (pre-eclampsia). Although there are inconsistent results about the effects of L-arginine on pre-eclampsia, most research suggests that it can reduce blood pressure in women with this condition.
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• Side Effects & Safety

  L-arginine is POSSIBLY SAFE for most people when taken appropriately by mouth, administered as a shot, or applied to the skin, short-term. It can cause some side effects such as abdominal pain, bloating, diarrhea, gout, blood abnormalities, allergies, airway inflammation, worsening of asthma, and low blood pressure.

  Special Precautions & Warnings:

  Pregnancy and breast-feeding: L-arginine is POSSIBLY SAFE when taken by mouth appropriately for a short-term during pregnancy. Not enough is known about using L-arginine long-term in pregnancy or during breast-feeding. Stay on the safe side and avoid use.
  
  Children: L-arginine is POSSIBLY SAFE when used by mouth in premature infants in appropriate doses. However, L-arginine is POSSIBLY UNSAFE when used in high doses. Doses that are too high can cause serious side effects including death in children.
  
  Allergies or asthma: L-arginine can cause an allergic response or make swelling in the airways worse. If you are prone to allergies or asthma and decide to take L-arginine, use it with caution.
  
  Cirrhosis: L-arginine should be used with caution in people with cirrhosis....

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Benefits, Dosage & Side Effects of Caffeine for Bodybuilding and Fat Loss

Benefits, Dosage & Side Effects of Caffeine for Bodybuilding and Fat Loss:Most of us cannot kick start our day without our daily shot of caffeine. A stimulation compound that provides the most needed boost to the Central Nervous System (CNS) and a temporary state of alertness.

What is caffeine?Caffeine is a strong contender of a bodybuilder’s and weightlifter’s attention as it promotes lifting of heavy weights. An ergogenic acid, caffeine acts as a stimulant for brain’s adenosine receptors. It can be considered as a mild amphetamine due to its physiological impact on sympathetic nervous system and even decongestion of nasal cavity. For endurance activities like running and cycling, caffeine Increases accuracy, work output and speed levels.

 Positive effect of caffeine: Caffeine has been associated with numerous advantageous effects and a few of these are especially useful for bodybuilders, like:

• The extra ounce of energy shot received from the caffeine is ideal for achieving maximum benefits out of workout sessions.
• The energy shock also keeps brain active and energised to sustain its recovery process. The glucose and oxygen release keeps muscle fatigue at bay. So, after an intense workout session at the gym, your body will feel active and healthy.
• Caffeine increases blood circulation and those on weight training programs will benefit considerably by the regular supply of essential nutrients to all parts of the body. Caffeine also inhibits muscle pain receptors (and acts as pain killer).
• By using body fats to be used during the workout, a glycogen sparing effect is observed that further reduces fatigue and muscular collapse.
• It is found to have significant impact on reducing diabetes, asthma and even the Parkinson’s disease.

Fat loss: Caffeine is linked to have a positive outcome in case of reducing body fats. It’s thermogenic properties are considered good for weight loss (if coupled with cardio Exercise). Further, a combination of caffeine with aspirin and ephedra is useful for ECA stack. Caffeine is also linked to limit weight gain and those who have sedentary lifestyle can benefit from a cup of coffee to avoid binging.

Dosage: Ideally, a cup of caffeine rich coffee is advised before an intense workout session to ward off muscular pain. This process ensures that the proteins are spared from fuel consumption process. Ideally 200 mg of caffeine in a day is sufficient for  body needs. With six hours of sustaining output, the dosages should be accordingly planned for maximal benefits.

Caffeine Side effects: The negative effects of coffee (caffeine) are:

• Limits weight gain (which is not good for bodybuilders). This causes problems in the visibility of abs.
• It leads to adrenaline boost and in turn may cause disturbance in sleeping patterns.
• It decreases appetite as well as leads to dehydration if coupled with highly intensive workout.
• A double edged sword, caffeine raises heart beat and ultimately the chances of a heart attack.
• Mild and recurring symptoms like: headache, restlessness and tremors are commonly observed:
• Apart from making you an addict, caffeine in coffee and cold drinks can cause peptic ulcers.

Conclusion: The adage: ‘What doesn’t kill you makes you stronger’ doesn’t ring true for caffeine. As the benefits are more than the side effects, although its abuse can mean a hard future. So, stick to your diet plan and achieve a better body!

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