Different types of supplements!
Maintain/Gain Lean Muscle Mass
The first thing needed when wanting to maintain or build quality muscle is protein. Protein is mandatory for the building of muscle; it is made of many smaller amino acids aka the 'building blocks of protein'. One cannot build muscle without it.
There are so many different types of proteins out there, but here is a brief summary of what you can find;
Whey protein is by far the most popular amongst gym-goers. Its best for after work outs when our bodies need protein the most, and it's absorbed very fast, usually within 30-40 minutes.
Casein is absorbed much more slowly from 2-7 hours. This is most oft used for a before bed protein as that is the longest time our bodies go without.
Egg protein digests more moderately (1.5-3 hours) so it's a good day time or meal time protein to give a controlled sustained release of amino acids to the body.
Soy protein is popular amongst vegetarians for the simple fact that it is the only protein entirely derived from plant life. Soy is an acceptable protein, but does not absorb as readily as whey or egg protein.
"What can a blend of proteins offer that a straight protein cannot? Different rates of absorption. This means you can take a blended protein any time to get quick, medium, and prolonged absorption of protein. ProM3 is one of the best in the blended proteins category."
"Weight gainers are high calorie protein products that are great for people who are looking to bulk up. If you are having trouble gaining weight, taking in extra high quality calories will usually do the trick."
In addition to the protein that is necessary to build that ever-wanted muscle, there is also creatine, glutamine, and the basics like daily vitamins, minerals, and of course BCAAs.
Creatine is extremely popular amongst bodybuilders, athletes and gym lovers alike. It's extremely useful for increasing muscle mass. It is naturally occurring in the body but in very small amounts. In essence creatine increases ATP (the main energy source muscles use for explosive power) output in the body so that one can do more repetitions and more sets and also lift more weight.
It is recommended that creatine should be cycled on and off (example: 4 weeks on, 2 weeks off) to work the absolute best.
Which supplements to use when losing weight?
When you're losing weight it is very important that you're not just focussing on being on low calories.
You want to keep your protein normal to high so your maintaining or increasing your lean muscle mass, so therefor you can use the following supplements!
Whey Protein is usually low in calories. most of them have low amounts of sugar in them and are high in protein.
You can make some great tasting protein shakes when you mix them with frozen fruits to make it like a milkshake, if you have a real sweet tooth like me this a perfect way to make a 'diet' enjoyable!
Caffeine (methylxanthine)A little jolt has been linked to a whole slew of health benefits, from improving alertness to lowering risk for cancer, but it’s also one of the best—if not the best—researched ergogenic aids available today, says Rehan Jalali, certified sports nutritionist and president of the Supplement Research Foundation. Several studies have shown caffeine helps promote fat oxidation—or your body’s ability to break down large fat molecules to use as energy—as well as both weight and fat loss in active people, he adds. Whereas most of the health benefits come from its antioxidants, caffeine helps you lose fat by stimulating your central nervous system. This encourages the release of several molecules and nutrients in your body, including stored fat to be burned for energy and calcium to help muscle contraction. Plus it can help you work out harder: In a study in the Journal of Applied Physiology last year, guys who ingested caffeine before a workout burned more calories during, ate less calories after, and actually enjoyed their gym time more than when they hit the weights without the kick. But cap your daily intake at 400 mg—too much of a jolt can increase anxiety, your risk of cardiovascular disease, and insulin sensitivity which can actually cause you to gain weight.
Apple Cider Vinegar for Weight Loss
Apple cider vinegar is something that may seem too good to be true when you hear about how it benefits your body.
However, there have been scientific studies done that prove the benefits of this wonderful liquid. The best part is that all of the benefits you’re going to experience are going to help aid in weight loss to some degree.
You aren’t going to need to take large quantities of if either to really experience the benefits. It could take as little as a shot a day, either in the morning or at night.
Apple cider vinegar is different than other traditional types of vinegar.
We’ve all probably heard the saying, “An apple a day keeps the doctor away.” Well, apple cider vinegar can almost guarantee that you never have to go to the doctor.
It’s made from apples so it’s going to have a higher vitamin content than other vinegar. The fact that it’s from an apple is going to allow it to have all of the apple’s natural antioxidants and nutrients.
Here you are going to see how apple cider vinegar is going to help you lose weight. Each reason helps you lose weight in some way or another.
Helps Control Blood Sugar
When you consume apple cider vinegar, your blood sugar will definitely be more regulated. You will not experience a big spike in your blood sugar at any time.
Usually, when you consume a large number of carbs, our body’s blood sugars spike up when they are digested. This is then, of course, followed by a sharp decrease in blood sugar.
Having apple cider vinegar before eating has been proven to decrease the change you will experience in your blood sugar levels.
The fewer spikes you experience will help your body control its blood sugar levels.
A big impact of this is that you will not experience that post-meal fatigue. You’re going to be able to focus more on what you have in front of you for the rest of the day.
Affects How Food is Digested
Apple cider vinegar helps your body block certain enzymes that allow it to absorb carbs into your system. Fewer carbs are going to be absorbed into your system, thus you won’t be experiencing a roller coaster of blood sugar levels.
When your body is able to better digest food, it’s going to be able to better regulate normal functions like bowel movements.
Food will be processed better in general. This will lead to our eating patterns to be much more regular. You aren’t going to be having a random eating cycle.
Your body will be able to drop weight much easier when you can keep it on a regular eating schedule.
Gives You a Satiated Feeling
We’ve all experienced times where we have eaten what we thought was a lot of food, then ended up being hungry only a couple hour later. You were probably a bit baffled that you were even a little hungry so soon after eating so much.
Well, having apple cider vinegar is going to help you stay full for a longer time.
When you have a satiated feeling, you’re going to be full. By full, I don’t mean you’re going to feel stuffed, you just won’t have a strong feeling to need to eat anything.
It can be easy for anybody to overeat. Apple cider vinegar is going to allow you to eat less food.
Anything that causes you to feel full faster is going to cause you to eat less food in the long run of things.
You aren’t going to have to worry about needing more and more food. That extra snack or dessert you usually have won’t need to be consumed.
Helps Control Appetite
The main component in vinegar is acetic acid. This acid is a natural appetite suppressant.
When you’re able to have this present in your body then your cravings are going to decrease relatively quickly.
The reason we get bad cravings at times is due to low blood sugar levels. Since apple cider vinegar is able to control our blood sugar levels, your cravings are going to almost be nonexistent.
Your cravings for sugar or anything sweet will slowly start to disappear. You won’t feel the need to eat that bag of candy or that donut.
When it comes to weight loss, not eating that extra sugar or even wanting that snack is going to take you a long way. Eating added sugars is one of the top contributors to weight gain for people everywhere.
Helpful for Diabetes
One way to help reverse the effects of type 2 diabetes is to drop a few pounds.
Apple cider vinegar is going to be helpful with this because of your blood sugar levels. By now, you understand that apple cider vinegar is going to help control your blood sugar levels. People with type 2 diabetes need to have a constant check on their blood sugar levels.
Diabetes forces your body to not have a lot of control of your blood sugar levels. Taking apple cider vinegar is going to help your body have more control of this.
The vinegar is going to allow the sugar that you do consume to reach your cells so that it can be used for energy.
Affects Insulin Regulation
Taking apple cider vinegar has been known to improve insulin sensitivity. Your sensitivity to insulin won’t be as low so your blood sugar levels will be affected positively.
Your body is able to function better when your insulin sensitivity is improved. This means that it will be able to lose weight easier. You aren’t going to have to worry about having as much inflammation in all areas of your body.
It can be hard for people that are insulin resistant because their cells can’t get the glucose it needs to use sugar as energy. Apple cider vinegar is going to allow your cells to do what they need so your body can do what it needs to do.
Apple cider vinegar is great for speeding up your meta