Do we maintain our fitness by consuming more protein?

During the quarantine, many of us were looking for a way to get fit at home, and we may think we need to eat more protein to have energy for exercise.

Protein powder, once used by bodybuilders, is now available on supermarket shelves and in beverages, packages and fortified foods, in the form of capsules and even chocolate and candy.

In 2016, one in ten Britons consumed protein powder in the three months leading up to the survey, according to a survey by Mintel Market Research.

Experts make the following recommendations about protein intake and tips to know before taking protein supplements and protein shakes and drinks.

Do we need to take protein supplements?

The British Ministry of Health recommends 55.5 grams of protein per day for men and 45 grams for women.

According to the British Nutrition Foundation, the average daily protein intake for people between the ages of 19 and 64 is 87.4 grams for men and 66.6 grams for women.

The need for protein varies from person to person and depends on the weight and level of physical activity. “People who exercise for greater fitness or fitness need more protein,” says Grimm Close, a professor of human physiology at John Moores University in Liverpool. He recommends 1.5 grams per kilogram of body weight for someone who exercises regularly. (For example, 90 grams for a person weighing 60 kg)

“Protein drinks are a convenient and convenient food for most people, not an essential need, the best way is to get the protein your body needs by eating,” says Professor Klose. However, sometimes these protein products are also useful.


Isn’t it better to get the protein we need with food?


One of the most common types of protein drinks is made from whey, a by-product of cheese production. “This is a milky liquid from which fat and sugar have been taken,” says Professor Klose.

“Other types of protein have become very popular, vegan proteins with combinations of hemp, rice and chickpea proteins,” says Scott Leedler, a sports coach. But are they necessary?

“For those who exercise, they need to consume a constant amount of protein daily,” says Master Klose.

If you can not get the amount of protein you need by eating, adding protein supplements can increase the amount of protein in your diet for physical activity.

His suggestion is to eat natural foods rich in protein throughout the day.

“Eat omelette, smoked salmon or fruit yogurt when you wake up in the morning,” he says.

Meats such as beef and chicken, fish, eggs, dairy, lentils, beans, cereals, tofu and soy products are all good sources of protein.

If you are on a low carb diet, ‘do not substitute animal protein’
Does Protein Consume Losing Weight?
The multi-billion dollar industry of powders and protein supplements
Dream of having big arms with supplements


Does protein powder help you build muscle?


“You see the picture of men in magazines who look like Arnold Schwarzenegger in the mid-eighties and have a protein drink in their hand. Of course, it’s not because they drink like Arnold, they work out with all their might and have a complete diet,” says Professor Klose. have”.

Because you need protein to build muscle, Lidler advises, “You only get the results you want if you follow a smart exercise program and eat a healthy diet and get enough sleep and rest after exercise.”

“Protein drinks do not work magic or have a surprisingly active ingredient that gives immediate results.” “When protein is absorbed from any source in the body, it is broken down into amino acids, which are the building blocks of muscle, but without exercise you can not grow and strengthen your muscles.”

Does protein powder help you lose weight?
“Protein digestion requires more energy (more than other micronutrients), so it reduces appetite. However, using protein drinks instead of main meals to lose weight temporarily,” says Dr. Aisha Iqbal, a physician and personal trainer for weight loss. “It is unstable and usually returns to its previous state as soon as it is cut off.”

Another problem is that protein drinks do not have the same nutritional value as food and cannot be a sustainable substitute for meals. “They do not have all the vitamins and nutrients in a healthy, balanced diet,” says Professor Klose.

Are Supermarket Protein Packages Healthy Food?
There are many types of protein packages available, some of which are unhealthy and contain unhealthy additives, sugars and fats; It is better to read the product label before buying. “Instead of buying your own ready-made packages, you can mix them with protein-rich foods like nuts and nuts,” says Liddler.

Which protein product to choose?
“If you’re trying to adjust your protein intake to fit your exercise routine and you can’t get enough of it despite eating protein-rich foods,” says Rick Miller, a clinical nutritionist and sports nutrition expert with the British Nutrition Association. “Make up for this protein deficiency with reputable protein supplement products.”

“Top athletes usually consume certified quality products that have a special stamp on athletes. This is also a recommendation for consumers of non-professional dietary supplements,” says Professor Klose.

Some protein powders have more calories, carbohydrates, and protein than the body needs, and some products, known as “muscle builders,” are high in calories and carbohydrates.

“If you want to take a protein supplement, always read the product label carefully and consume the recommended amount and do not be tempted to consume more because the evidence does not support this,” says Miller.

Protein products are not for everyone
“People with kidney disease should be careful about consuming extra protein because there is evidence that consuming extra protein can exacerbate kidney disease,” says Dr. Iqbal. If in doubt, ask your doctor to refer you to a nutritionist.

“There is evidence that, in the long run, excessive protein intake increases the risk of osteoporosis,” says the NHS website.

Protein supplementation is not recommended for children due to insufficient research on its long-term side effects.

8 natural ways to boost your testosterone level !!!

8 natural ways to boost your testosterone level !!!




Maintaining naturally high testosterone levels is essential to achieving your goals of building muscle, speeding up recovery, and reducing body fat mass. High testosterone levels also help you feel better, gain more strength by doing weight training.
While high levels of natural testosterone are great, a healthy lifestyle is essential to support this male hormone.

Testosterone levels in a wide range of adult men range from 300 to 1000 ng / dl. In general, men in their 20s experience peak testosterone levels.
Men enjoy high testosterone levels before they experience a slow decline in testosterone levels between the ages of 20 and 29. Most men experience a steady 1-2% annual decline.

Factors that reduce testosterone levels include: genetics, body composition, cortisol secretion, sleep quality, diet, type of exercise, and various lifestyle factors.

Read more: 8 signs of testosterone deficiency in men
In this article, I will tell you 8 strategies to increase natural testosterone levels.

Improve sleep quality
A good night’s sleep is one way to increase testosterone production. One study found that testosterone levels were reduced by up to 15% for 1 week with a limit of 5 hours of sleep a night. The best way to improve sleep is at least 6 hours a night and ideally 8 hours.

Focus on sleep quality and do not eat caffeinated foods 6 hours before bedtime, reduce the blue light emitted from the screens and., To reach the REM (fast eye movement) phase of sleep.

Fight cortisol by reducing stress
Cortisol is a stress hormone; If it is high regularly, it can be a problem for testosterone health. Those who are constantly stressed will be more prone. Cortisol feeds on the same type of cholesterol that the body needs to produce testosterone. When this stress hormone is chronically increased, your body becomes ineffective at maintaining ideal testosterone levels.

Stress management can be achieved in a number of ways, including morning meditation, avoiding any stress before going to bed (turning off your cell phone and not reading stressful messages and emails!), And identifying areas of life that can be stressful.

While strenuous exercise raises cortisol [it only does so in a short amount of time], a proper diet plan can help you manage cortisol from these stressors.

Eat fat in the diet
Cholesterol is one of the most important components of testosterone production. Lydig cells (the ones that produce testosterone in the testicles) You need cholesterol from the foods you crave. People who follow a lean diet experience an acute decrease in testosterone production.

Eating healthy fats from a variety of sources such as salmon, organic eggs, avocados, green grass-fed steak, olive oil, nuts and seeds are great choices to ensure you get the raw materials for testosterone production.

Also, don’t forget to take omega-3 supplements. In laboratory research, omega-3s help regulate testosterone. Most people are omega-3 deficient, so eat the foods I suggested or take an omega-3 supplement to support testosterone production.

Avoid undereating
When you do not get enough calories, your androgen hormone profile often suffers. The main reason for this is that you probably do not consume enough fat to support hormone production. In addition, your body may be losing muscle mass and undermining your muscle building goals.

Each gram of fat has 9 calories. Long-term diets with the goal of eating less do not allow you to get enough fat. You also deceive yourself and do not get other micronutrients that are essential for testosterone health.

Keep your body fat percentage in a healthy range
Many men have high levels of estrogen, which can be attributed to excess body fat. The aromatase enzyme converts testosterone to estrogen and is stored in fat cells.

This explains why men with higher body fat levels are naturally more prone to estrogenic side effects such as jigomasia or male breasts.

Make sure your body fat mass as a man is between 10 and 15 percent.

Muscle Building
When you go to the gym and do a few sets and heavy repetitions of weight training, you increase testosterone levels. In fact, it is one of the best ways to increase testosterone production. Literally, if you are looking to increase your level, resistance training is a good physical injury and requires testosterone to begin recovery.

As a result, you stimulate the anabolic response when you push your body to new limits. Multi-joint movements are the best choice for this reaction, especially when you gradually increase your strength with the correct form of movement. Squats, deadlifts, and chest presses are some of the best moves to do this.

Read more: A variety of exercise programs tailored to your goal

Be more in the sun
Vitamin D deficiency is directly related to decreased testosterone production. Some studies show that men who are deficient in vitamin D often suffer from low testosterone production.

The simple solution is to stay out of the sun and take vitamin D supplements; Especially tocopheryl form D3. Vitamin D is known as sunlight vitamin because it is absorbed by the body

Produced by direct sunlight.

Read more: Vitamin D Expert Guide

Alcohol is not conducive to a healthy lifestyle, and one of the unwanted side effects of drinking too much is reduced testosterone production. Testosterone is synthesized by the adrenal cortex, and alcohol has a suppressive effect on it, and over time it affects testosterone health.

This affects people who consume alcohol normally or heavily. I suggest reducing your alcohol intake to help improve testosterone production and get results from exercise.

I hope 8 strategies to increase testosterone levels have been useful for you, I am waiting for your suggestions. Please share with your friends.

10 signs to show that you overdo cardio, Stop now!!!!!

Aerobic exercise is amazing for our body, in this article you will get acquainted with 10 signs of excessive aerobic exercise and its side effects. Running, cycling and swimming help build endurance and increase energy during the day.

Aerobic exercise prevents chronic diseases; While it improves our heart health, aerobic exercise, like everything else, has its drawbacks.

Cardiovascular exercise puts pressure on the heart, the balanced amount of which helps strengthen the heart muscle. But too much aerobic exercise weakens it.

I thought aerobic exercise was good for me!
The problem is not aerobic exercise, but the amount. Our bodies are designed for mobility, and staying active is important. Exercise is as effective as medicine for some chronic diseases. Aerobic exercise prevents heart disease, high blood pressure, obesity, diabetes, and even depression. People who exercise regularly live an average of 7 years longer than their sedentary friends.

Problems occur when you do regular aerobic exercise and do not give your hot body a chance to rest and recover. If you put too much pressure on yourself at the club, read the 10 signs of excessive aerobic exercise listed below.

You are always in pain
Like any other workout, too much cardio can lead to injury. These injuries may be large or minor. Most of us have a laid back attitude when it comes to painting a picture about ourselves, but any pain should go away immediately.

If you have chronic joint pain and noise, your body may require a change of pace. Chronic joint pain develops gradually, so it is easy to ignore. You may not suddenly notice a drastic change in your body, but too much cardio can damage your joints without you realizing it.

Check your body condition after cardio workouts. Do you have knee pain after running? Take a day off for yourself or go to a yoga class.

The more cardio you have, the more likely you are to continue and increase your pain threshold. No matter how adapted you are to these conditions, it is important to pay attention to the pain. Sometimes pull back and reduce the pressure a bit to maintain the necessary progress.

The more fitness you get and the stronger you are, the more recovery you need.

You can not sleep
If you have ever talked to your doctor about sleep problems; The first thing he probably recommends is exercise. Moderate physical activity during the day can prevent or even cure insomnia. We need to be active during the day to stay healthy and sleep well.

However, new research has shown that excessive exercise can lead to sleep problems. Excessive exercise increases stress hormones such as cortisol. During sleep, these stress hormones help you stay awake. If you spend a lot of time in bed every night, reduce the amount of exercise in the gym and check the result.

You do not burn fat
Most of us have a laid back attitude when it comes to losing weight. If you run every day and have not yet changed your appearance, it is time to take off your shoes. Aerobic exercise helps burn fat during a workout, but our metabolism quickly returns to normal.

Another problem is that too much cardio can lead to muscle loss. The more you try to lose weight by doing cardio, the more muscle your body will lose and the lower your metabolism will be. Even losing a small amount of muscle reduces resting metabolism. If you are confused, take the time to slow down your cardio and check again.

You can not lose belly fat
If you and your friend have decided to run 5 km every day to lose belly fat. You will probably be called in a month. While many people start a new exercise program to achieve fitness. But it takes more than just running to burn fat in the abdomen.

Studies show that in order to burn fat, you need to include strength training in your exercise program. As you increase your muscle strength, they are burning fat even outside of training. Running or cycling alone do not lead to such a process.

The more muscle tissue you have, the more energy your body uses; Anything like brushing, sleeping, and checking Instagram will burn more calories.

No change
Even though you practice every day, you have not yet reached your ideal appearance and you are thirsty to see it? You have probably adopted the wrong method of training. Yes, aerobic exercise helps you lose weight but it does not cause attractive curves! Doing aerobic exercise as the main form of exercise causes small and undesirable appearance along with softening (loosening).

Cardio is effective for weight loss and muscle, but many people are looking to burn fat and maintain muscle tissue. In other words, all your activity on the treadmill may be a smaller version than it used to be, rather than a complete body shape.

This can have a devastating effect on people.

Constant feeling of tiredness
Aerobic exercise is great for providing the energy you need. If you get tired of work at lunch, take a few minutes to walk instead of a cup of coffee or chocolate. However, if you find you are always feeling tired; It’s time to dump her and move on.

Moderate exercise is good for the body. It strengthens our muscles and bones. If the body is under a lot of pressure, then it drains your energy.

Fear of not continuing to practice
If you feel unmotivated after a period of exercise and decide to take a break, it is probably because of the form of exercise you do. If you hate treadmills, take Zumba classes or go for a walk with your friends.

Change things up when you are scared of training and lose motivation to practice. For example: separate aerobic exercise from weight training, reduce the duration of aerobic exercise and reduce the rest between each set, and….

Feeling depressed
If you feel depressed and uncomfortable after every day of running, be sure to change your workout. Stop jogging and try yoga or fitness classes. Or break your fear with weight training.

Research shows that weight lifting is associated with reduced anxiety and depressive symptoms. The weight lift makes you stronger.

Get ready for a marathon
Running a marathon is an incredible achievement, just don’t keep running non-stop. Running a marathon is something we should be proud of, but it is important to let your body rest. If you run a marathon regularly, it will work on your heart

You will cause serious injuries.

One study found that extreme athletes, such as marathons or triple athletes, experienced serious changes in their hearts during exercise. Their heart does not work to its efficiency and even its size changes. The heart can return to normal a week after a big race, but it can never heal if you are under constant pressure from running or swimming.

The story can be even sadder and the marathon participant can die suddenly. But it happens one in a hundred thousand people in the final kilometer of the race. It may sound scary, but do not give up on your dreams and run a marathon. Just have the right planning and do not forget to rest.

You are an athlete in three competitions
If the death toll of the marathon scares you, I must say that the number of triple races is double! You may hit the ground in Martin after getting tired, but in all three there is a possibility of suffocation.

Do not be afraid of these words at all because they are very unlikely. Just listen to your inner voice and rest for many days, especially after each race.

Try yoga
So you came to the conclusion that you are doing too much aerobic exercise; What should you do now? Write a program. Look at the week ahead, consider a few days for a new workout and a few days of rest. Yoga class is a good place to start.

If you have never shot one you owe it to yourself to give it a try. Not only will you improve your health, but you will also feel amazing. Yoga is a combination of stretching, increasing strength and finding a little peace in our crazy life. Yoga is as effective as aerobic exercise in keeping you healthy and preventing chronic diseases.

Strength training is your answer
Looking for something more challenging than yoga? Get acquainted (gain, obtain) with present-day techniques that came from strength training. First, strengthening your muscles will help protect you from the damage caused by excessive aerobic exercise. Increased physical strength also supports the joints and prevents you from suffering from chronic pain or subsequent injuries.

Aerobic exercise may not give you the feeling and appearance you want; But doing strength training only a few days a week can have great results. Even replacing strength training with aerobics 2 days a week can reduce the physical pressure you are dealing with and restore your energy levels.

Aerobic exercise is great for the overall health of the body, but balancing it with strength training can help you achieve faster and more lasting results over a long period of time.

5 ways to change your diet that isn’t about weight loss

1. Eat the fermented food

Ferments – foods that have been transformed by the action of living microorganisms, including bacteria, yeasts and molds – are claimed by scientists to be beneficial for our health. They contain yoghurt, kefir and some cheese.

Any of these bacteria, when eaten as part of fermented food, pass through your digestive tract to support the trillions of microbes that already reside throughout your intestines.

However, not all fermented foods contain live microorganisms, so it is necessary to verify the label. For example, sauerkraut and kimchi can be made with vinegar, or pasteurized, which destroys bacteria, and, of course, many cheeses are pasteurized.

If you’re happy to make your own ferments in 2021, all you need is vegetables, such as cabbage, salt and water (and herbal and spice flavours, if any)

diet to lose weight
diet to lose weight


2. Allow any changes to your shopping cart

If you’re searching for new opportunities when you’re locked up at home, trying various foods could just be the thing. We consume a comparatively limited amount of foods, with only 15 plants supplying 90% of the world’s calories, even though there are more than 7,000 edible plant species. Consuming a wide variety of plant-based ingredients is considered to be healthy for the intestinal microbes as well.

Half of the UK’s vegetable consumption is made up of peas, tomatoes (yes, we know that this is technically a fruit), onions and carrots, according to the British Nutrition Foundation. These four veggies have a boost when it comes to nutrients, but different veggies have different quantities and variations of nutrients, so diversity is essential.

Rice, noodles and spaghetti are the firm classics. Yet pearl barley, spelt and quinoa are easy to prepare, too (and are grown by farmers in the UK).

Many citizens in the United Kingdom may not consume the minimum two portions of fish a week, one of which should be oily fish. Fish not only supplies protein and a range of vitamins and minerals, but even oily fish – like trout, mackerel, sardines and new tuna – contain long chain omega-3 fatty acids, which research suggests are important for brain function.


3. Boss of batch cooking

If you’re low on time, delicious batch cooking can be the secret to enjoying home-cooked food all week.

It’s quick to double the ingredients when preparing curry, chili, roast, chilli, lasagna or cottage pie, and both of these recipes freeze well. But make sure to mark it before you place it in the fridge, because you know what you’re defrosting.

Food writer Hattie Ellis brings batch cooking to the next level by cooking just once a week, for about three hours, and then preserving meals in the refrigerator or freezer. “Choose your best time, download a podcast or turn on the radio, then chop, stir and taste,” she says.

4. Get the five of you a day


Less than a third of adults in England consume five fruits and vegetables a day in 2018. The average daily consumption is just over three and a half portions, so one more could be all it takes to meet your target.

One part is about 80g – a handful of heavier vegetables, such as broccoli and onions, or two handfuls of greens, such as spinach and kale. You can mix various fruit and vegetables to create a single pore.

You may be shocked by some of the ingredients that count against your five-a-day dinner. Beans and legumes are included, but no matter how many you eat, they never count as more than one serving because, while they are a decent source of fiber, they provide less nutrients than most fruits and vegetables. This means the toast beans and hummus add to count.

Dry fruit is contiguous to the five-a-day because it provides a lot of fiber, but the recommended serving size is 30g due to the density of calories and sugar. There is also a part (150 ml) of fruit juice or smoothie, but no matter how much you drink, it is never more than one portion because it is low in fiber and high in sugar.

Potatoes do not count because of their starch content, but they still contain nutrients, particularly in the skin. But sweet potatoes are on the five-a-day list, so mash down!

The top tip is to make a full-bodied breakfast or add fruit to porridge or overnight oats for a tasty five-a-day, friendly start to the day.

5. Cook from the bottom up

More than half of the food consumed by families in the United Kingdom is ultra-processed, according to a study released by Cambridge University Press. There are a lot of reasons why we’re going to get ready meals.

If you don’t think you can afford to cook from scratch, BBC Food has a budget recipe page filled with money-saving tips, delicious family classics and clever recipes for students.

If you’re new to cooking, try these simple recipes for beginners and how to prepare your videos. If you know what you want to cook, use the search bar above to search for it. If you want basic recipes, type “easy” in the search bar. These 5-ingredient dinners are another excellent place to launch.

There are fast recipes if you’re out of time. If you don’t like washing, there are one-pot dinners. If the Cho is



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