Veggie Blog

Supplements for building muscle

If you looked through your local health food store for supplements that build muscle, you would probably be amazed at how many products there are to choose from. With so many supplements available, it can be a little tricky to decide which ones will help you with your goals. There are a lot of supplements out there, although some may not be ideal for your goals.

The first thing to keep in mind is that you do not always need supplements to build muscle. Training and a good diet do most of the work, but supplements can help you speed up the process. They can support muscle growth and the recovery of your muscles, provided you work out. Among the many products available, the most popular are protein, creatine and multivitamins.

Protein

Protein is a popular supplement among bodybuilders and people who exercise. It contains amino acids, which help you build muscle. Most people who train regularly need about 1.4 to 2 grams of protein per kilogram of body weight a day (roughly 0.6 to 0.9 gram per pound), counting food and supplements together. Much more than that is not needed. You can get protein in pill form, as a powder or in bars. Whey protein is popular because it is absorbed quickly and contains all the essential amino acids. Soy, pea and egg protein are alternatives, and plant proteins are the choice if you avoid dairy.

Creatine

Creatine is one of the most studied supplements. It can help you perform better in high-intensity training and recover faster, and it allows you to do more repetitions with more weight. A typical dose is 3 to 5 grams of creatine monohydrate a day. Some people start with a week of higher doses (a loading period), but this is optional, and you do not need to cycle it on and off. To get the most from creatine, follow the instructions the manufacturer has provided on the label, drink enough water, and talk to your doctor first if you have kidney problems.

Multivitamins

Multivitamins are one of the most common vitamin supplements, useful for people who are not getting enough minerals and vitamins in their normal diet. Even with the best of intentions, a busy or hectic schedule can make it very hard to eat a healthy meal. A multivitamin can help to fill the gaps in your vitamins and minerals. Protein bars and shakes are handy when you cannot eat a proper meal, but they should not replace real food.

Building muscle is something many of us want to do. It requires a combination of exercise and dedication on your part, and supplements can be a useful addition. How fast you notice muscle growth depends mainly on your training, your food and your sleep.

There are a number of brands and manufacturers to choose from, including Weider and MuscleTech. You can buy these supplements locally or online, which gives you plenty of choice and good deals. Supplements are not tightly regulated, so look for products that have been tested by an independent organization. If you exercise and are looking to add more muscle mass, supplements can help, but check with your doctor if you have a health condition or take medication.

Carbohydrate Cravings and the Atkins diet

Carbohydrate cravings are difficult to deal with, especially when you are trying to follow a low carbohydrate way of life. However, carbohydrate cravings are not just a matter of will power. As Dr. Atkins points out in his book, refined carbohydrates can cause a quick rise in blood sugar followed by a surge of insulin. There is a physical side to carbohydrate cravings, and it is one of the reasons that it is so easy to develop a high-carbohydrate, low protein way of eating.

There are many signs of physical carbohydrate cravings. You will feel a strong attraction to carbohydrate rich foods. Over time, you will develop a growing need for starches, snack foods and sweets. Additionally, you may experience cravings and weight gain after using some of the carbohydrate act-a-likes such as sugar substitutes and alcohol.

High carbohydrate foods are everywhere, which makes the cravings even harder to overcome. Eating high-sugar foods can feed your cravings and create more, and some people describe it as feeling like a habit. Carbohydrate-rich meals may also have a small effect on the brain chemical serotonin, which affects mood. Prozac and similar anti-depressants do not contain serotonin; they work by increasing the amount of serotonin available in the brain. Some researchers think this mood effect is one reason people reach for sweets when they feel low, but the evidence is limited.

Stress and anxiety can also lead to overeating carbohydrate-laden foods. When we are stressed, the adrenal gland creates extra cortisol. Cortisol is a stress hormone that can increase appetite, especially for sugary and fatty foods. Over time, high cortisol levels are also linked to more fat being stored around the waist.

Considering all of these factors, it may seem difficult to stay on a low-carbohydrate diet. However, many people find that a low-carbohydrate program like Atkins helps them break the cycle of carbohydrate cravings. The Atkins plan helps you take control of your cravings and cut back on refined carbohydrates and sugar.

While on the Atkins diet, you may experience some carbohydrate cravings from time to time, especially during the early phases of the diet. However, these will diminish as your body becomes more used to eating a protein-centered diet. In order to keep your cravings in check, eat small meals or snacks that contain protein every few hours. This will keep your blood sugars stable and avoid the crash you feel when you go hungry. Skipping meals will cause drops in blood sugar and leave you craving sweets.

Protein and fat, which are the core of the Atkins plan, keep you feeling full for longer. Make sure you are getting enough of the essential fats. Some people find that an Omega 3 fish oil supplement helps them, though there is little evidence that it reduces cravings.

Cravings for foods can sometimes be caused by dehydration. It is a good rule of thumb to drink a glass of water before reaching for any type of snack. Sometimes thirst can mask itself as hunger. When your body is properly hydrated, it will run more efficiently and you will see a decrease in cravings.
Recognize that there is a real addiction to carbohydrates that will need to be broken. Do not despair if you feel overwhelmed with cravings for carbs during the first few days on the plan. This is normal. Your body is used to running on a diet full of sugar and carbohydrates. It will take some time to adjust to this new way of eating. Normally, these feelings do not last more than the two-week induction period. Stay committed to this new way of eating and you will see the benefits quickly.

Pregnant lady who is a vegetarian can still be a vegetarian while they are pregnant. Just to make sure that the pregnancy gets enough nutrition fact which the pregnancy is supposed to have. And all nutrition food can find in vegan food as well.
Since you are pregnant, make sure that you have:

An addition 300 calories per day,

10 – 14 grams of protein,

Vitamin 12 used to tissue synthesis,

Iron which is used to form baby’s blood and increase maternal blood volume,

Calcium/Vitamin D which the pregnancy should get at least 4 or more servings a day which the pregnancy can find in green leafy vegetable, tofu, soymilk and orange juice.

Zinc, which is used for growth and development. It can be found in peas, beans, brown rice.

Folate, normally even non pregnant lady still need it at least 400 microgram a day but 600 microgram for pregnancy. It can be found in Dark green leafy vegetable, whole grain and orange juice.

Pregnancy should make sure that they will get all these nutrition everyday for the benefits both for mom and the kid. It’s the wrong idea that pregnancy should quit of being a vegan as long as the pregnancy has enough nutrition facts which all of them can be found in vegan foods.