Tag Archives: Vitamins and Supplements

The Truth About Protein Supplements : Muscle Building Or Fat Gaining?

Protein shakes, and other protein supplements, are ubiquitous. They’re sold at fitness centers, nutrition stores, grocery stores, pharmacies, and online. It’s common practice to down a protein shake at the gym, or at home following a workout. Protein supplements hold promise that they’ll optimize muscle-building, which ties in neatly with the premise that weight training breaks down muscle and protein is needed to build it back up.

But do protein supplements really build muscle?

Protein supplements contain a combination of high-quality proteins, carbohydrates, amino acids, and electrolytes, and most are in the form factor of powder intended to be mixed with milk or water. As stated above, the common idea is that more protein builds more muscle. However, according to a recent study by Science and Sports, too much protein can pack on the fat rather than the muscle.

The study’s researchers hypothesis is that the average gym member gets his or her advice about protein supplements from other gym members at the gym along with that found in magazines and blogs rather than getting advice from fitness professionals that more accurately take diet and fitness habits into account. Their theory is that yes, in controlled conditions, protein supplements may appear to be an effective way to build muscle, in real-life practice, protein supplement use is typically not controlled at all, in terms of their frequency of use, dosage, type of supplement, etc. In real life, these factors fluctuate extensively from user to user, which impacts their efficacy.

Essentially, self-prescribed protein shakes are not known to benefit gym-goers, or not.

It should be noted that the study only evaluated two groups of male gym regulars over the course of eight weeks. All of the men were in the same demographic (similar in age, body composition, and training and fitness experience). One of the groups finished each workout with a protein shake, whereas the other group didn’t supplement. Both groups trained three times a week following identical routines that were supervised by trainers.

At the end of eight weeks, the findings were somewhat surprising.

There was a discernible difference in body composition between the two groups. The first group (that took the protein supplements) demonstrated body mass gain as expected; however, further analysis of their body composition revealed that the gain was in body fat, not in muscle. The second group of participants, those that didn’t consume protein supplements, lost fat mass. The fat mass gain that the first group had is largely attributed to the quantity of supplements consumed, which was up to four times the dosage amount that is normally used in controlled studies. In previous studies, when the dosage of protein supplements were controlled, the opposite effect took place: an increase in muscle and a decrease in fat mass.

Bottom line: overconsumption of protein supplements may not yield expected results. It’s best to stay within dosage recommendations made by fitness professionals.

What is Fiber?

Fiber can contribute to good health in many ways. In addition to helping move food efficiently through your body, it can also help prevent heart disease, diabetes, digestive problems and weight gain.

Read the full article at: www.eatright.org

The current average fiber intake in the United States is about 13 grams a day for women and 17 for men. Increasing these amounts by seven grams a day would bring them close to the recommended levels of 21 to 25 grams for women and 30 to 38 for men. ‘Seven grams a day increase is an achievable goal…’ ‘You’re talking about… increasing vegetable and fruit by two portions a day, reported by the New York Times. Do you consume enough fiber each day? If you are like most Americans, then you probably consume about 10 to 15 grams of fiber a day-this is just not enough. If you’ve wondered how much fiber you’ve eaten a day or you’ll need, we have an app for that. DietSensor, is the first nutritional coaching app to help you better manage your fiber intake and chronicle conditions and fitness as well.  First the DietSensor scans your food, reads the spectrometric scans from your SCiO scanner and then sends accurate analysis of your homogeneous food or beverage to your smartphone. It also provides you with accurate results with any homogeneous food, even with HOMEMADE dishes and beverages that do not have a nutritional label. The whole process takes only one click to log it, ten times less clicks than manual input methods to input processed food. Thanks to SCiO, the first handheld spectrometer, DietSensor brings to everyone the power to use a technology that has been used for decades in the industry : spectroscopy. Equipped with a sensor and the DietSensor app, the early adopters will be able to monitor the quality and quantity of their food intake. Always wondered how grandma’s soup stacks up nutritionally? Now you can know! A Smart Diet Scale will also be available this year, and the pocket size scale should come in 2017. For more info visit DietSensor.com or join our list dietsensor.com/wait-list/.