For these reasons, collagen is found in many foods of animal origin (especially those made from meat, cartilage, and animal skin), such as gelatin. Supplement manufacturers claim low collagen absorption rates, so only supplements work. However, this is not entirely true. This article describes the main points about collagen and how much we know about whether or not collagen supplements work.

What is collagen, and what is it for?

Collagen is a complex multimolecular protein that forms a triple helix. Even though collagen was discovered in the 1930s, scientists could not determine its exact structure for a long time, and the importance of the molecule was unknown to the general public.

Collagen has excellent mechanical resistance and is the main component of cartilage, ligaments, tendons, bones, and teeth. Together with keratin, it is responsible for the strength and elasticity of the skin, strengthens blood vessels, and plays a vital role in the development of tissues.

In addition to its structural function, collagen also fulfills other roles in your body. For example, when exposed to the immune system, it can serve, in certain circumstances, both as a trigger for the production of antibodies and as a target for the recognition of tissue damage. 5

About 30 different forms and types of collagen are known, differing in structure and function. The predominant type in the human body is type I, which is the most resistant.

The illustration above shows the structure of the skin of a person of different ages schematically. Collagen is indicated by pink dotted designs; related elastin – in solid red lines; hyaluronic acid – light purple spheres.

After age 25, the body loses about 1-1.5% collagen annually¹. At 35, the body lacks 10-15% of this building protein (compared to young age); at 45 – about 30-35%. The formation of wrinkles is mainly due to the loss of collagen.

Collagen is:

• the main protein of the skin and connective tissue
• up to 25-40% of the protein mass in the body
• the type of fibrous proteins whose functions are rather structural
• very stable and resistant, but its natural synthesis deteriorates with aging

How and where is it formed?

Collagen synthesis is a multi-step enzymatic process that requires the supply of a sufficient amount of vitamins and microminerals. For example, vitamin C deficiency causes defective collagen formation; These changes are the basis for the development of scurvy disease.

Since collagen is part of the skin, connective tissue, and many internal organs, it is produced in special fibroblast cells throughout the body. Fibroblasts are also necessary for the formation of elastin, another essential connective protein for tissues.

Where is collagen found?

In addition to supplements, collagen is found in food, with bone broth being the richest source. Collagen is found in high amounts in almost all animal products made from cartilage, animal skin, or meat. Regular consumption of foods with natural collagen is an essential step in improving skin health and preventing joint diseases.

Among other things, collagen is found in gelatin, gummies, and similar products. Depending on the preparation, gelatin can contain up to 10% of said protein in its composition² (more than 80% of the mass is water), a significant proportion.

Where is collagen found :

• gelatin
• bone broth
• animal meat
• fruits of the sea
• gelatin (algae)

RELATED:

• Collagen foods
• Marine collagen
• Effects and benefits of vitamin C on the skin

The assimilation problem

The body cannot absorb collagen in its complete form. This means that collagen proteins must be broken down into smaller peptides or amino acids before they can be absorbed.

Since collagen is produced by our body from amino acids and cannot be absorbed in its complete form, plant and animal protein sources can provide the raw materials necessary for proper collagen production.

Interestingly, we cannot decide where collagen peptides (from a supplement or food) end up in our bodies. These peptides could be used to create collagen, but they could also be used for other proteins. Our bodies are bright this way: they prioritize the most urgent needs.

Let us remember that not only amino acids or protein building blocks are needed for collagen synthesis. But also a series of vitamins and minerals act, for example, as enzymatic cofactors. Studies have shown that the simultaneous consumption of supplements, calcium, and vitamin C increases natural production by approximately 20%. 3

Do collagen supplements work?

Collagen supplements are generally hydrolyzed and broken down into peptides of two or three amino acids to increase bioavailability.

However, although most of the information on collagen strongly recommends taking supplements, stating that natural is absorbed much worse than hydrolyzate, the existing scientific research on this topic is not as decisive.

For example, measurements of blood levels of the vital amino acids that make up collagen after ingesting it in its natural form through food versus its hydrolyzed form through supplements show a difference of approximately 20-25%. 4 That is, dietary sources of collagen from food are significantly less than hydrolyzed collagen but comparable to much more expensive supplements.

So collagen supplementation may be helpful for specific populations; however, as with many nutritional trends, its overall benefit has likely been overstated by the media.

Despite the promising results in small research studies, it remains uncertain whether the benefits found were specifically from a collagen supplement or whether adequate protein intake would have achieved similar results.

ABSTRACT

Collagen is a critical protein in humans and mammals. It is found in large quantities in all-natural products derived from animals’ meat, bones, and skins; even though supplement manufacturers claim lower quality food sources, the net difference is not that great.

While supplementation may not be harmful, adequate-protein intake (from plant and animal sources) should provide enough amino acids to synthesize enough collagen without a supplement. If you are having trouble getting enough protein in your diet, find a registered dietitian in your area to help you find the food options that work best for you.

What to eat after training? It is a question that all fitness and bodybuilding fans often ask themselves. The answer: to stop catabolic processes and achieve complete muscle recovery, the body needs foods that restore muscle glycogen levels.

The easiest method to restore muscle glycogen is to include a serving of carbohydrates and protein after training. (3) Ideally, complex carbohydrates should dominate.

Fruits like bananas, blueberries, and grapefruit are among the best foods to eat after training. Combined with a serving of protein and a source of healthy fats, they are the perfect combo for building solid and lean muscle mass.

When the body goes into an anabolic mode (build muscle tissue), the muscles need proteins of high biological value. Without including foods that contain this type of protein, muscle mass can’t grow. Studies recommend about 1.5 – 2.0 g of protein per day per kilo of body weight.

Seven foods to eat after training

Selecting foods to eat after training is not an easy task. The fundamental thing is always to maintain the proportion of proteins, fats, and carbohydrates. At NutritionUstad, we select seven foods to combine at the moment after training and why:

1. Avena

Oatmeal is an excellent source of carbohydrates for after training. This food is high in complex carbohydrates, translated into energy slowly and gradually. In addition, the fiber in oats beta-glucan has excellent antioxidant properties.

1. Eggs

An egg provides 6 grams of proteins of high biological value. In addition, an egg supplies the recommended daily amount of calcium, 4% of zinc, and 5% of the dose of iron. For this fact, eggs are one of the foods with the best nutritional properties to eat after training.

3. Nuts

Nuts provide not only healthy fats but also vitamins, minerals, and plant-based proteins. Nuts are one of the foods with the most fiber. This property translates into fewer long-term hunger pangs. For this reason, we consider them as one of the best foods for after training.

1. Avocado

The avocado is considered a superfood because of its unique vitamins and minerals. Combining avocado in savory dishes and protein shakes is ideal for ensuring proper muscle recovery after training.

1. Bananas

Banana is an excellent food for after training. Its glycemic index is medium; it is high in potassium and zinc. At the same time, a banana is high in glucose content. To say that the banana is fattening is a mistake. Its calorie intake is only 120 for a ripe banana.

1. Quinoa

The protein content of quinoa is higher than that of any other plant food. This is ideal for those on a vegetarian diet. It is more difficult for a vegetarian to meet the daily protein intake. Including quinoa after training is the answer to this problem.

1. Salmon

Salmon is meat with extensive health benefits. This is due to its high content of protein and Omega-3 fatty acids. Salmon is low in carbohydrate content, so a balanced post-workout plate should include some source of this nutrient. Eating salmon is ideal for both weight loss processes and increasing muscle mass.

The myth of the metabolic window

The myth of the anabolic window emerged years ago; where some authors supported the theory that eating more at the moment after training is a suitable method for muscle development. (6)

In these publications, an acceleration of basal metabolism was taken for granted after 30 minutes of training. Current research (2) (1) has clarified that timing after exercise is not the most important thing. But an adequate and regular intake of nutrients and calories.

ABSTRACT

• After training, the best foods to eat are oatmeal, avocado, banana, nuts, egg, quinoa, and salmon.
• Timing is not the key to achieving better results after training. The correct balance of macros and a correct intake of high-quality protein are essential.
• Weighting foods with high nutritional value and an adequate intake of calories in the diet is essential for muscle growth.

Maltodextrin is used as a sports supplement in food manufacturing and makes medicines, creams, and gels. Maltodextrin is often added to foods to better texture and replaces sugar and fats.

This article describes what maltodextrin is, what it is for, and how and when it is good to take dextrin maltose.

Maltodextrin: What is it?

By definition, maltodextrin is a complex carbohydrate obtained through the enzymatic cleavage of corn, potato, rice, or wheat starch.

Although maltodextrin is a compound made up of many glucose molecules, and one might think that its energy is slowly digested by the body, this is not the case. Maltodextrin has a very high glycemic index – about 105 units.

For this reason, dextrin maltose is not recommended for people with diabetes or people who are losing weight. To raise blood sugar levels in the body, maltodextrin is very similar to the effect of simple carbohydrates (sugar, honey, glucose).

Another interesting fact is that maltodextrin may or may not contain gluten; it all depends on whether it is made from wheat starch or with machines where it is used. Usually, this happens, and it is not allowed for celiacs or people with some degree of gluten intolerance.

Uses of maltrodextrin

Maltodextrin is used as a thickener in yogurts, ice creams, ketchup, and other food sauces. Another use of this powder is as a substitute for conventional starch.

Dextrinmaltose makes the food texture lighter and airier, particularly useful for making baked goods. Another use of maltodextrin is for the production of sausages, sausages, and salami. In these cases, it serves to give them a better texture.

Maltodextrin can also be found in baby food: from cereals and purees to milk formulas. It may be on the ingredient list as molasses or dextrin maltose.

Finally, one of the most current uses of maltodextrin is in the addition of low-fat yogurts. Once the fat has been removed, the molasses give these products a consistent and, at the same time, aerated structure.

What is maltodextrin for?

Maltodextrin is used to gain weight in people who have problems gaining it by nature, this type of body is known as an ectomorph.

When it comes to losing weight, maltodextrin is of no use. The glycemic index of maltodextrin is similar to the GI of sugar. So from a nutritional point of view, it has a very similar ability to increase blood insulin sugar levels. This means that the maltodextrin will provide energy and probably improve the urge to eat.

As a sports supplement, maltodextrin provides enough energy for intense workouts. Like the mass gainers, it is recommended to take it when the goal is to increase muscle mass.

How to take maltodextrin?

Maltodextrin is usually taken in a 15g dose before and after a gym routine.

It is a good source of glucose, helping to provide powerful energy and restore muscle glycogen stores expended during exercise.

The main advantages of maltodextrin supplements are:

• Their low cost.
• Their high caloric content.
• Their mild and pleasant taste.
• The ease of dissolving in water.

Taking supplements with maltodextrin to eliminate body fat is not recommended. To get an idea, a kilo of maltodextrin is similar in caloric and carbohydrate content to a kilo of wheat flour; it is not helpful for weight loss.

Maltodextrin with Creatine

Some studies claim that taking maltodextrin with creatine can have several benefits. For example, combining creatine monohydrate with maltodextrin before strength training can increase performance by up to 20-30% ³.

Maltodextrin and creatine act synergistically by stimulating the so-called carbohydrate “transport system.” So while more research is still needed to confirm these effects, if you’re looking to build muscle mass, combining these two supplements is likely a good idea.

Side effects of dextrin maltose

Dextrinmaltose is considered a safe supplement in moderate amounts. However, some people have been found to experience side effects when overdosing occurs. Maltodextrin can affect the intestinal microflora and inhibit the growth of probiotics (microorganisms beneficial to the body) ¹.

An excess of this type of carbohydrate contributes to the survival of pathogenic microorganisms such as salmonella, which can increase the probability of suffering infections². Ultimately, taking too much maltodextrin can affect immunity and complicate digestion.

In addition, one of the effects of maltodextrin is to increase insulin levels, so it is not recommended for people with diabetes. In diabetics, it can cause the following side effects:

• Headache
• Blurry vision
• Fatigue
• Dizziness
• Loss of concentration
• But excessive

How to replace maltodextrin?

Maltodextrin can be replaced with similar but healthier carbohydrate sources such as agave syrup. Even honey has better nutritional properties than maltodextrin. Although the caloric content is usually identical, since they are all carbohydrates, powdered maltodextrin does not provide micronutrients.

If calorie reduction is the goal, dextrin maltose can be replaced with non-caloric sugar substitutes.

On the other hand, selecting a molasses analog is not so easy in the industry. This polysaccharide can form a bond with fats, retaining moisture in the product without giving it a sugary sweet taste. Replacing it in these cases is not easy and must be planned by a food engineer.

Does maltodextrin have sugar?

Maltodextrin has no sugar in its composition; it is a complex carbohydrate. However, due to its high degree of refining, its effects on the body and its glycemic load are similar to those of sugar.

Therefore, it can be said that although dextrin maltose does not contain sugar, it is practically a substitute for this product. We recall again that for this reason, it is not a recommended supplement for people with prediabetes or type 2 diabetes.

Maltodextrin can be added to drugs as an excipient. To this end, the doses of maltodextrin are low, so it would not be a problem, not even for people with diabetes. The exception is the wheat version for those with celiac disease.

ABSTRACT

Maltodextrin is a complex carbohydrate made from cereals or vegetables: corn, rice, and wheat. Dextrinmaltose is used both in the food industry and the pharmaceutical and sports supplement industries.

Maltodextrin supplements should be used for weight gain. It is not recommended to consume this product in body fat reduction processes.

In food, it is used to improve the texture and flavor of a product. The main disadvantage of dextrin maltose is its high glycemic index and gluten.

Dextrinmaltose does not contain sugar; however, its effects on the body are similar, so it can generate severe side effects in diabetics.

While sports supplements should always be viewed as a supplement and are not a substitute for a good eating plan; it is true that some are capable of helping an ectomorph gain muscle mass.

This article describes the best sports supplements for ectomorphs.

Sports Supplements For Ectomorphs – Which Are The Best?

If you have an ectomorphic body and you opt for supplementation, mass gainers and creatine monohydrate are among the best. Gainers provide carbohydrates and proteins of high biological value and creatine will provide extra energy in workouts. The best sports supplements for ectomorphs are:

1. Creatine monohydrate

Creatine is a sports supplement capable of increasing muscle strength indicators. Taking creatine monohydrate is recommended for athletes focused on muscle hypertrophy.

There is a tendency to believe that taking creatine is dangerous for health. However, today’s research has made it clear that taking creatine cyclically is safe. (2,3,4)

Creatine is one of the best supplements for muscle growth mass because it is capable of optimizing the processes of obtaining muscle ATP. Taking 2 to 3 g of creatine is enough to be able to see changes in performance in the gym. Ultimately, creatine is capable of increasing the volume and strength of muscles.

2. Whey protein

Whey protein powder is one of the best supplements for increasing muscle mass. In particular, it is useful when you cannot cover the recommended amount of protein per day through food. Before buying, make sure that it does not contain high content of poor-quality ingredients such as sugar, sweeteners, and soy.

It is important to know that the maximum protein absorption limit is 10 g per hour. (1) The equivalent of one serving of protein supplements every 3 hours. An excess of this type of sports supplement will not lead to any extra benefit in increasing muscle mass.

3. Gainers or mass gainers

The gainers or mass gainers are sports supplements based on carbohydrates and proteins. These are ideal for an ectomorph to gain muscle mass. To train, the body needs an extra 100 g of carbohydrates per day; gainers are one way to provide this source of energy.

Mass Gainers are generally made of a mixture of maltodextrin and whey proteins. When the goal is to increase muscle volume, these are one of the best options. If the goal is to burn fat, they are not the most suitable sports supplements.

4. Branched amino acids bcaa

The BCAA amino acids are a sports supplement composed of amino acids lysine, arginine, and valine. These types of amino acids are the first to be released from your muscles when you start training.

Although the results in increasing muscle mass are good, they are more expensive so they tend to take in lower doses. Studies have confirmed that taking 44 g of amino acids per day, the results are excellent, however, this would be economically unfeasible. So they are usually taken in combination.

5. Pre-workout supplements

The pre-workout supplements (or pre-workout) are a type of sports supplement taken before training. They serve to increase athletic performance, usually by stimulating the nervous system.

Most of these types of supplements are high in caffeine, vitamin C, and essential amino acids. Pre-training is considered one of the best sports supplements to increase muscle mass not because of its nutritional effects, but because of its effects on increasing physical activity.

High concentrations of caffeine will lead to an increase in the intensity of your workouts. It is important to know that this sports supplement should be used in moderation; its excess can cause psychological disorders. The most frequent are nervousness and insomnia.

Supplementation should not replace diet

Sports supplements for an ectomorph and all types of physical complexion should be a supplement not a replacement for food.

While they can help improve muscle-building results, they are not a substitute for diet.

If you are an ectomorph and you do not know what you should eat to gain muscle mass, you can read the diet for ectomorphs.

ABSTRACT

The best supplements for ectomorphs are creatine, gainers, and protein.

Branched-chain amino acids work well but are more expensive with similar results.

Pre-workout supplements can have side effects and increase an ectomorph’s nervousness, so they shouldn’t be the first choice.

Once in a sports nutrition store, it is easy to get lost in so many supplements. Today, there are a wide variety of products and brands that are sold to gain muscle mass.

Protein Isolate, ZMA Supplements, Microcrystalline Creatine with Transport System, Mass Gainers, Casein, Bcaa Amino Acids and the list goes on and on. Actually, only a few sports supplements that are really useful.

This article reviews the best sports nutrition supplements and brands for both bulking and muscle mass, and for toning.

Related: Nutrition to gain muscle mass

Sports nutrition to gain volume in the muscles

Below is the classification of sports nutrition, ordered by level of effectiveness, from the most important to the additional supplements to gain volume in the muscles.

1. Protein supplements

Proteins are the classic sports supplement for muscle growth. Protein is one of the most important elements for increasing muscle volume.

Although they are not proteins, they are not the only types of sports supplements, it can be said that they are the most classic to gain muscle mass.

Protein sports nutrition supplements have a high absorption rate. So the advantage of whey protein over food is that it can be absorbed in just a few minutes.

Studies suggest that athletes need at least 1.5-2.5 g of protein per kg of body weight per day. This is the equivalent of about 120 grams for a 70-pound man. (1,2)

One measuring spoon contains up to 20-25 g of protein and is equivalent to a steak.

Read more:

• Proteins – Importance, benefits and amount per day
• How many protein shakes to drink per day?
• How long does a protein shake last after preparation?

2. Creatine monohydrate

Creatine is a substance contained in meat. In supplement form, it works by optimizing energy during strength training.

In addition, creatine helps to increase body weight, since the supplement causes fluid retention in the muscles (they become more voluminous).

There is a tendency to believe that taking creatine is dangerous for health. However, today studies have made it clear that taking creatine cyclically is safe. (2,3,4)

Creatine is one of the best supplements to increase muscle mass because it is capable of optimizing the processes of obtaining muscle ATP.

Taking 2 to 3 g of creatine per day for 2 months is enough to be able to see changes in performance in the gym. Ultimately, creatine is capable of increasing the volume and strength of muscles.

Read more: How to take creatine monohydrate? – Dosage and contraindications

3. Gainers

Gainers or mass gainers are a mixture of fast-digesting carbohydrates and proteins. They serve as a sports supplement to increase muscle volume.

Since the body requires 100-150g of glycogen for each gym workout, providing carbohydrates is a good way to ensure energy during workouts.

However, an excess of giners can lead to an increase not only in muscle mass, but also in fat.

// Read more: Gainers or mass gainers – What are they and what are they for?

4. BCAA amino acids

BCAA amino acids are the most effective sports nutrition supplement to prevent muscle breakdown.

BCAAs are the three amino acids that begin to be released from the muscles when there is little energy in your body.

Taking amino acids serves as a supplement to sports nutrition in toning or definition processes

// Read more:

• Bcaa or branched amino acids – What are they and what are they for?
• How to tone the body? – Nutrition and exercises
• Protein Bars – Are They Good?

Best brands

The world’s largest sports food brands are Optimum Nutrition and BSN, owned by the Irish company Glanbia. Cellucor, Dymatize and Universal Nutrition are popular in the US market, and MyProtein in the European market.

Although all brands can have their pros and cons, when buying sports supplements make sure they have a quality certificate and are made in a laboratory.

By buying cheap and poor quality supplements you run the risk of taking not only proteins and nutrients but impurities that can affect the health of your stomach.

Sports supplements to tone

Here are some toning and complementary supplements that can also help you improve results in the gym.

• Pre-workout or pre-workout supplements . The main ingredients in this sports supplement are caffeine and nitric oxide. Caffeine stimulates the central nervous system, and nitric oxide activates blood flow in the muscles, which not only makes them visually larger, but also optimizes the delivery of nutrients after exercise.
• Omega-3 capsules . Eating bad blue fish (salmon, tuna) or taking omega-3 capsules is essential to reduce micro-inflammation in muscle tissue.
• Multivitamins – If you exercise too frequently, you are likely to lose more vitamins and minerals. These supplements can help you get back to normal values.
• Melatonin – Good sleep is not only the key to successful strength training the next day, but also the body’s primary assistant in muscle recovery processes. Taking melatonin can help you fall asleep faster.
• Supplements with zinc and magnesium – ZMA . This supplement contains zinc, magnesium, and vitamin B6. In case of a lack of these elements in the diet, taking ZMA in tablets can increase testosterone levels . However, the evidence base for this type of sports nutrition is quite weak, which is why it closes our rating list of supplements for gaining muscle mass.

Sports nutrition – How to choose to choose the best supplements?

To buy good quality protein sports nutrition supplements you should:

1. Read the ingredient list

A sports nutrition supplement that is high in additives, flavorings, sugar substitutes , and thickeners is often of poor quality. Saving on the purchase can lead to stomach problems.

2. Check the carbohydrate, protein and fat content

Depending on the price and brands, the carbohydrate, protein and fat content can vary substantially. For example, in the case of proteins, the most expensive shakes are usually richer in protein and the cheapest in carbohydrates or fats.

3. Laboratory

Laboratory sports nutrition supplements are usually the best in terms of controlling their production. This is important to avoid the consumption of possible contaminants or residues that the cheaper brands may have.

4. Purity

Some brands can be more expensive, with glossy packaging, and promise magical results. However, many times this does not translate into the quality of the product. One of the most important things when choosing sports nutrition supplements is that their purity is high (close to 99%).

ABSTRACT

The best sports nutrition products for gaining muscle are protein, creatine, and gainers. In fact, these three supplements are enough for a gym novice to build muscle mass.

Pre-workout supplements, BCAA amino acids, and Omega-3 capsules serve as a supplement to help you tone your body.

At home, you can also make an oatmeal gainer high in complex carbohydrates, for this you must mix whey protein and oatmeal.

Here you will find the necessary proportions and a simple homemade gainer recipe with maltodextrin and oatmeal.

What is a gainer?

A gainer or mass gainer is a supplement based on carbohydrates and proteins. The name derives from the English verb gain, which means “to increase, to gain.”

Typically a gainer contains whey protein and a carbohydrate source such as maltodextrin.

Maltodextrin is the main carbohydrate source in most gainers and the predominant ingredient in their composition. Maltodextrin has a structure similar to starch, and in the stomach, it breaks down quickly into glucose.

Within minutes of taking a gainer, blood glucose levels rise, leading to the production of the hormone insulin. Mass gainers not only provide energy to train but put cells in an energy storage mode, this serves to gain muscle mass.

Read more:

• Gainers or Mass Gainers – What are they and what are they for?
• Maltodextrin – What is it and what is it for?
• Muscle Mass Supplements – Gainers or Protein?

Homemade gainer recipe with maltodextrin

The easiest way to make a homemade gainer is to mix milk serum protein with maltodextrin powder. In this case, the cost of additives per separate is usually significantly less than the cost of a purchased winner.

The mixing ratio is one scoop of protein (15-20g), four scoops of maltodextrin (70-80g), and an optional half scoop of creatine (7-10g). The resulting amount is 2-3 servings of winning dough. The caloric content of each serving will be 130-200 kcal.

How to make a homemade gainer:

• Whey protein or egg whites powder – 1 scoop – 20 g
• Maltodextrin – 4 scoops – 80g
• Creatine – ½ scoop 8-10 g (optional)

Read: How to make a homemade protein shake?

Why add creatine to it?

Creatine is a sports supplement that also helps increase muscle mass. Creatine optimizes muscle ATP levels.

In other words, creatine can increase strength during workouts; act as an additional source of energy, and prevents excessive consumption of muscle glycogen. For these reasons, creatine is often included in gainers.

Read: How to take creatine monohydrate?

Homemade gainer with oatmeal

A homemade oatmeal winner is a more natural way to provide the body with calories and nutrients. However, since oatmeal is a complex carbohydrate and contains soluble fiber, the absorption rate of such a winner is lower.

To make a winner with oatmeal with your own hands, you must first grind oatmeal into flour, or buy oatmeal. For this, a blender is enough. For a tablespoon of protein (15-20 g), 4-5 tablespoons of oatmeal (80-100 g) are used.

You can use protein from a vegan or vegetarian source, and combine it with 1 banana or honey to enhance the flavor. The base of the cocktail will be water or some vegetable milk, such as coconut milk rich in nutrients and vitamins.

// Read more:

• Oats – Properties, benefits, and uses
• Banana Calories and Carbs – Has Sugar?
• Coconut milk – Properties and benefits

How and when to take a mass gainer?

Gainers are an ideal supplement to gain muscle mass. They are generally recommended for the ectomorphic body type, lean people who tend to lose weight quickly.

In the case of a tendency to be overweight, taking a winner can lead to an increase in body fat percentage, as the supplement contains a lot of carbohydrates and calories.

Ideally, take a serving of gainer before or after a muscle hypertrophy routine and no more than once or twice a day. Otherwise, you are likely to gain not only muscle mass but also weight.

// Read more:

• Supplements for the ectomorph body type
• Bulk Diet – What to Eat to Gain Muscle Mass?
• How many protein shakes to drink per day?

ABSTRACT

Most purchased gainers include whey protein as a protein source and maltodextrin as a carbohydrate source.

To make a homemade dough gainer, you can buy these ingredients separately and mix them at home.

Also, you can substitute the maltodextrin for oatmeal flour, this is a way to make a more natural homemade gainer.

Fish oil supplements are high in Omega-3 fatty acids DHA and EPA. Omega-3 fatty acids are essential nutrients that are important for preventing and controlling diseases that affect the heart and brain.

In addition, fish oil may have other benefits, such as improving fetal health for pregnant women and reducing inflammation.

This article details the benefits of fish oil, its possible contraindications, and side effects.

What is fish oil?

Fish oil is the fat or oil that is extracted from fish tissue.

It usually comes from blue fish, such as herring, tuna, anchovies, and mackerel. However, it can also be obtained from the livers of other fish, such as cod liver oil.

About 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats. Additionally, fish oil generally contains some vitamin A and D.

The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Related:

• Omega-3 Foods – Benefits
• Omega-3 Capsules – Benefits and Contraindications
• Chia oil – Properties, benefits and contraindications

Fish oil benefits

The World Health Organization (WHO) recommends eating 1 or 2 servings of fish per week. (1)

This is because the omega-3 fatty acids in fish provide many health benefits, such as protection against heart and brain disease.

However, if you don’t eat 1–2 servings of fish per week, fish oil supplements can help you get enough omega-3s.

Here are 7 benefits of fish oil.

1. Can help improve heart health

Fish oil can improve bad cholesterol levels, triglycerides, reduce high blood pressure and arterioclerosis.

According to studies, taking 500 mg of Omega-3 fish oil per day could help prevent the risk of heart attack and sudden death by up to 18%. (2.3)

These benefits are primarily attributed to EPA and DHA. Two types of omega-3s found in fish oil in greater amounts than in plant sources.

Recommended: DASH diet for people with hypertension

2. Improve brain health

50-60% of the solid matter found in the brain is fat and the quality of this fat is the most important for your health.

Unlike the fat that is deposited in the buttocks and abdomen, brain fat is mainly composed of Omega-3 fatty acids. In fact, DHA is the most abundant fatty acid in the brain.

Therefore, the omega-3s in fish oil can affect everything from mood to learning.

Some studies suggest that people with certain mental disorders have lower levels of omega-3s in the body. (4)

Others suggest that fish oil supplements can prevent the onset or improve cognitive abilities and improve some symptoms of mental disorders. (5)

Additionally, high-dose fish oil supplementation may reduce some symptoms of schizophrenia and bipolar disorder.

Recommended: 8 Foods That Help Strengthen the Brain

3. It can reduce inflammation and strengthen the immune system

Inflammation is your immune system’s way of fighting infections and trying to heal injuries.

However, having chronic inflammation is associated with serious illnesses, such as diabetes, depression, and heart disease.

Because fish oil has anti-inflammatory properties, it can help treat conditions associated with chronic inflammation.

A systematic review has found more than 5 studies confirming that fish oil can help reduce type I inflammation in older adults. (3)

This is apparently because fish oil can reduce the production of inflammatory molecules called cytokines.

Recommended: How to strengthen the immune system?

4. It can reduce fatty liver

Fatty liver disease is becoming more and more common these days. Its main cause is a poor diet, in particular due to excess poor quality fats and sugar.

Fish oil supplements can improve liver function and inflammation, which can help reduce the amount of fat in the liver.

If your doctor has detected that you have fatty liver syndrome, ask if it is appropriate to take fish oil capsules.

Recommended: Fatty liver diet

5. Benefits for pregnant women

During pregnancy, a high demand and rapid accumulation of Omega-3 fatty acids occurs in the baby. These fats are used for the formation of the eye and the brain. (3)

Because the mother is the only source of DHA, it is essential that a pregnant and nursing mother consume enough omega-3s. Taking fish oil can be a safe and healthy source of these nutrients.

Additionally, taking fish oil supplements during pregnancy and breastfeeding can also help reduce the risk of allergies.

6. It can help you lose weight

Globally, about 40% of adults are overweight and 12% are obese.

Obesity and being overweight can significantly increase your risk for other diseases, such as heart disease, type 2 diabetes, and cancer.

Fish oil supplements can improve body composition and heart disease risk factors in obese people.

Also, some studies indicate that fish oil supplements, in combination with diet or exercise, can help you lose weight. (6)

Recommended: How to lose weight? – Methods that do work

7. It can help prevent cancer

Several investigations have studied the effects and benefits of omega 3 fatty acids in fish oil in treating cancer.

In fact, a positive relationship between omega-3 intake and cancer has been confirmed. This is apparently due to a protective effect
of fatty acids on healthy cell membranes. (7)

There are studies with cells and animals in which it was confirmed that omega 3 fatty acids inhibited the growth of breast, pancreas, lung and colon tumors as well as metastasis.

In fact, today doctors and researchers propose new therapeutic strategies that combine conventional chemotherapy with omega-3 treatment.

While more studies are still needed to confirm these benefits, the preliminary results are promising.

Side effects and contraindications

Taking up to 3 grams of fish oil supplements is considered safe. However, some may experience any of these side effects:

• Fishy taste and breath in the mouth.
• Nausea and upset stomach
• Change in taste
• Heartburn and belching
• Taking more than 3 grams of fish oil a day can increase the risk of bleeding.

If you want to take higher doses of omega-3 fish oil supplements, talk to your doctor first. Some medications such as blood thinners may intensify side effects. For people with very high triglycerides, there are also prescription omega-3 supplements.

Contraindications:

• Allergy to seafood, vitamin D or E
• Some blood thinning medications: warfarin, colistazole, cropidogel, propanolol
• Diuretics
• Contraceptives and estrogen therapies

ABSTRACT

Fish oil is high in omega-3 fatty acids. These compounds are associated with several health benefits.

Some of the benefits of fish oil are improving heart and brain health, reducing inflammation, and enhancing fetal development.

Also, while more studies need to be done, research suggests that taking 500 mg of fish oil per day may help prevent certain types of cancer.

Although fish oil supplements are considered safe, taking more than 3 grams per day could cause certain side effects and contraindications. Always consult your doctor before taking these supplements.

On average, adults need about 5 grams of arginine per day. This amount can be covered indirectly, since the body is able to synthesize it from other proteins. Or directly, through food and supplements.

Read on to find out what are the benefits of arginine for men and what effects this amino acid has on the body.

Arginine – What is it?

Arginine is a conditional amino acid. This is one of the types of amino acids that can change category depending on the state of a person.

The body’s ability to synthesize arginine declines after age 35, and this amino acid is not produced at all in children.

In addition, under stress or illness, arginine can go from being nonessential to being one of the essential amino acids .

The main function of arginine in the body is to release nitric oxide. This substance actively participates in the work of the cardiovascular system, dilates blood vessels and increases their lumen. As a result, it increases blood flow to tissues and at the same time improves nutrient delivery.

RELATED: How to Take Bcaa Amino Acids?

Arginine content in food

The foods with the highest arginine content are nuts : 100 g of peanuts cover the daily requirement by 60%, 100 g of pistachios by 48%, walnuts by 46%.

This amino acid is also found in eggs, meat, and fish; On average, 100g of meat covers 20-30% of the daily value for arginine.

Among cereals, lentils are the leading food since 100 grams contain up to 40% of the norm of arginine. In buckwheat about 20%, in other cereals not more than 10%.

Foods rich in arginine DDR per 100 g:

• peanuts – 60% of the DV
• powdered egg – 49% of the norm
• pine nuts – 48%
• hazelnuts – 46%
• walnut – 46%
• almonds – 44%
• anacardos – 42%
• lentils – 41%

How does arginine affect the body?

The main function of arginine in the body is to produce nitric oxide. In addition, arginine is necessary to ensure good blood flow and oxygen supply to the tissues.

Another function of arginine is to stimulate collagen production. The collagen is a special type of protein that serves as building material for the skin, hair and nails. Lack of collagen is associated with accelerated aging of the body, as well as hair loss.

Additionally, a lack of arginine in the diet can negatively affect testosterone levels in men and ultimately male libido and potency.

For this reason, arginine supplementation can be effective for mild forms of impotence. (1)

When and how to take L-Arginine?

Arginine is in food, as well as it is available as a sports supplement. Since the free form of the molecule is used in this case, the absorption rate is usually better.

In bodybuilding, L-arginine is used primarily as a supplement to increase muscle volume and improve muscle strength. Additionally, increased blood flow can enhance muscle recovery processes.

The recommended dose is 3-6 g of L-arginine and it is recommended to take before training.

Contraindications

A key contraindication to using L-arginine (or eating foods rich in it) is the presence of the common herpes virus. Herpes uses this amino acid to infect new cells, greatly accelerating the growth rate of the virus.

The following conditions are contraindicated with the use of arginine. Check with your doctor if you have any of the following:

• excess body acid
• high levels of potassium in the blood
• sickle cell anemia
• heart attack in the past 30 days
• renal tubular acidosis
• decreased kidney function
• Arginine allergies

ABSTRACT

Arginine is an amino acid that the body needs to make nitric oxide. This substance plays an important role in the work of the cardiovascular system, as well as in sexual function in men. Athletes are recommended to take L-arginine prior to training.

Various reasons can lead to a person preparing the shake before work or going to the gym and drinking it a few hours later. However, proteins can get nasty, over time can be dangerous.

This article describes how long a protein shake lasts after preparing and opening the package. What is the maximum time to avoid poisoning?

What are protein shakes?

Protein shakes are one of the most popular sports supplements. They can be used both to lose weight and to gain muscle mass.

For the most part, protein shakes are purified cow’s milk, whey protein ( casein ), fats, and carbohydrates in lesser amounts.

There are different myths about proteins: that it is not a health supplement, that it makes you fat, and that over time they can cause damage to the body.

The reality is that the importance of proteins cannot be denied; in fact, they are the raw material for the manufacture of muscles.

And while protein should not be taken as a way to replace meals. When you practice intense exercise regularly, protein shakes improve muscle recovery.

How long does a protein last?

Like almost all products available, whey protein has an expiration date on the label. This date is usually quite long, 12 to 18 months after the production date, or even longer.

After this date, it is not recommended to consume them. However, it is true that if they are stored well, they can last a long time after the expiration date – in this case, approximately up to 1 more month, they are considered safe.

When it comes to open whey protein, it should last at least 3-6 months after the expiration date. This is because opening the package increases the possibility of the dust accumulating bacteria or moisture. As long as the water doesn’t turn to powder, it should be safe to consume.

As for a shake after preparation, determining exactly how long a protein shake lasts is more complex since there can be several factors involved.

As a general rule, it can be said that protein shakes should be taken a  maximum of 1-2 hours after preparation.

Why? Microorganisms can use protein shakes as an energy source to reproduce. If there is no water, they cannot grow; but when there is, they begin to multiply exponentially.

These microorganisms can grow at a double rate every 20 minutes, which can be dangerous for your health. To get an idea, a single bacterium can multiply by 2 million in 7 hours. (1)

If you drink a shake more than 1-2 hours after it has been prepared, it likely has a high content of bacteria, and this can cause damage to your body.

Other factors to consider to avoid protein shake poisoning:

• Temperature. The ideal conditions for a bacterium to grow are 37 ° C-38 ° C. Temperatures close to this temperature will considerably decrease the time a protein shake lasts.
• Cleaning . If the shaker or the container where you usually prepare your protein shake is not completely clean, the chances of poisoning multiply.
• Water quality. To determine how long a protein shake lasts, the quality of the water is essential. Using tap water or spoiled milk can add different microorganisms that decrease the duration of the protein shake.
• Contamination or contact with the liquid. Dirty hands or external contaminants can reduce the time a shake lasts after preparation. It is essential to ensure that the container is prepared is closed.

Can you prepare a smoothie at night and have it the next day?

Suppose you decide to make a smoothie overnight and have it the next day make sure to keep it refrigerated. It would help if you thought of shakes as a milk analog.

By common sense, no one thinks of drinking a glass of milk left at room temperature the day before; the same thing happens with protein shakes.

Protein Poisoning: Is It Bad To Take Whey Protein?

There is no evidence that taking Whey Protein or other protein supplements in average amounts is dangerous to health. The key when drinking protein shakes is not to go overboard. Most of the reported side effects are for people with a casein allergy or lactose intolerance.

The most common symptoms of protein poisoning are indigestion, diarrhea, and acne. They are generally caused by a low level of purification in the manufacturing process. This is because low-quality protein brands or brands that have exceeded their expiration time may have impurities and questionable secondary ingredients.

We remember that a bulk diet for muscle growth does not necessarily mean living on protein supplements. But make a correct balance of macronutrients.

ABSTRACT

Ideally, have a protein shake immediately after preparation.

After opening the package, no more than 3-6 months and it is essential to keep it in a dark and closed place.

While determining exactly how long a protein shake lasts after preparation is impossible, it is recommended not to exceed more than 1-2 hours at room temperature.

If you choose to make a smoothie the night before, keep it refrigerated.

Both Gatorade and Powerade are energy drinks of water, salts, and sugars. At the same time, they can be beneficial for a high performance athlete; for most people, they are not.

This article details the composition of Gatorade – Powerade drinks. What are the benefits and contraindications of taking them?

Is it good or bad to take Gatorade – Powerade?

In the middle of the last century, specialists from the Sports Science Institute of South Africa affirmed that drinking energy drinks while running positively affects sports performance.

However, this claim was partially denied by these same scientists sometime later. (1)

The energy drink industries took this as an opportunity to do extensive marketing campaigns. They even funded studies that evaluated the effects of Gatorade and Powerade, where they confirmed more than ten benefits and virtually no contraindications. (1)

These investigations were carried out with high-performance athletes. Now is this so?

Current research without conflicts of interest affirms that drinking these beverages for the average athlete is practically the same as drinking water. (4.8)

Not drinking enough fluids during a marathon or intense training has hurt performance. (4)

The term “liquid” refers to drinking both water and energy drinks (Gatorade-Powerade), but the difference in benefits is not significant.

In short, taking Gatorade is good if you will run a marathon. If you are going to sit still, you are adding unnecessary sugar to your body.

If use becomes abuse, it can lead to damage and side effects. One of the contraindications of an excess of Gatorade and Powerade is an increased risk of forming kidney stones, and because it contains sugar, its lot could cause weight gain or diabetes. (8)

RELATED: Are Fruit Juices As Bad As Sodas?

Benefits of Gatorade – When is it useful?

When a professional athlete performs long-term cardio sessions, he can lose up to 1.5 – 2.0 kg of body weight due to dehydration.

This situation can negatively affect performance. Blood flow is reduced, and the temperature rises dramatically. In these cases, taking Gatorade or Powerade can benefit the body.

Studies that have evaluated this effect in the average athlete have found virtually no difference in hydration compared to taking Gatorade with drinking water. (4,5,8)

In other words, the beneficial effects of energy drinks in sports only apply to training sessions of more than 1 hour and a half. The purported benefits that a shot of Gatorade or other energy drinks lead to help in a short cardio session have been debunked by science.

Contraindications of Gatorade and Powerade

Energy drinks have simple carbohydrates in their composition. Like all sugar, it provides energy to the muscles. However, if your goal is to burn fat, taking Gatorade will take you in the opposite direction.

By taking Gatorade, the burning of fat stores is blocked for at least 30 minutes. In a bottle of any isotonic drink, there are 30-40 g of sugar; to burn the calories contained in 500 mL of Gatorade, you have to run for about 40 minutes (2).

While taking Gatorade is considered safe. Taking Gatorade or Powerade frequently is not recommended for:

• Diabetics
• People with hypertension
• People allergic to dyes such as tartrazine

Energy drinks vs. electrolytes vs. isotonic

Electrolyte drinks and sports drinks can be the same—the key: is concentration. When we talk about an isotonic drink, the prefix iso refers to the same. In this case: the same as the concentration of salts in the cell interior.

An electrolyte drink can be either hypotonic (less) or hypertonic (more), or isotonic (the same), depending on the number of salts added to it. (7) Regarding the energy term, it refers to the contribution of calories; as long as there are carbohydrates, all are considered energy drinks.

The electrolytes are essential nutrients for humans. They are necessary to maintain a correct balance of cellular hydration. The central nervous system fulfills critical functions related to the functioning of the heart. (5) The most abundant electrolytes in the human body are sodium and potassium.

Are Powerade and Gatorade Zero fattening?

The Coca-Cola company indirectly confessed that energy drinks contain excessive sugar. So it has started to produce its low-calorie and no-carbohydrate variants such as Powerade Zero (3).

These versions contain sugar substitutes such as cyclamate, aspartame, or sucralose. Although they do not provide calories, they stimulate the brain to become dependent on the sweet taste. The brain expects energy; if it does not get it from some source, it can cause the extra consumption of carbohydrates. (9.10).

If the goal is to lose weight, taking Gatorade or Powerade is not recommended.

Gatorade vs Coca Cola

Dr. Carl Heneghan of Oxford University states that there is almost only one difference between consuming energy drinks like Gatorade and sodas like Coca-Cola: not having gas. Research by Carl confirms that the benefits of energy drinks have only been proven in athletes and professional athletes (1).

In the case of Coca-Cola, the situation may be worse. The secret of Coca-Cola is that its salt content is higher than that of the cell’s interior, which translates as increased dehydration.

The high sugar and caffeine content creates the effect of wanting more and more. Due to numerous lawsuits in the US today, in cinemas and fast food places, it is required to serve it with ice to dilute it and reduce this effect.

Gatorade Advertising A Big Scam?

The European Food Safety Authority organization evaluated more than 100 claims found in Gatorade advertising. This organization confirmed only 6 of the total of 100.

One of the claims is that drinking electrolyte drinks such as Gatorade has a positive effect when doing high-performance workouts such as HIIT during sessions longer than 60 minutes.

The president of this organization, Dr. Albert Flynn, told the BBC that the manufacturers of energy drinks mislead consumers. Showing in Gatorade advertising only the effects on professional athletes (1). While all of these processes are legal, it is vital to discern between an advertising scam and actual benefits to the body.

ABSTRACT

The benefits of energy drinks in sports are questionable. They apply only to high-performance professional athletes.

The benefits of Gatorade and Powerade energy drinks apply only to high-performance athletes. After a 60-minute cardio training session, no substantial difference should be expected from drinking water.

While taking Gatorade for running is not bad. In short, workouts, drinking Gatorade, and water is the same.