Whey protein is the Way and here’s why. Anyone that has been around the gym long enough has heard over and over how important protein is to building a quality muscle. Most pro body builders feel they need to ingest 1.5 grams to 2 grams of protein per pound of body weight in order to grow muscle at its optimum potential. But this is not always as easy as it sounds. After all, you don’t want to take in a bunch of fat calories in order to get your protein, do you? So while peanut butter is an excellent protein supplier, it is also loaded with fat, albeit good fat. Protein can be found in many other foods as well such as soy beans, baked beans, tuna, chicken and all types of fish and shellfish, and of course milk, cheese, and eggs.

 We know that we need protein in order to build muscle and bone and to be able to utilize carbohydrates and we know that he functions of protein in the body are so important and so various, that it is beyond the scope of this article to even attempt to cover. For this reason we will focus right on the point, the best way to get enough protein into our bodies without eating a lot of fat in the process.

 First, we are concerned with learning the importance of consuming complete proteins in their proper quantities. Now, the word complete, is in italics for a very good reason. You see, all proteins are not created equal. All proteins cannot readily be used in our bodies as they are found in nature for building quality muscle mass. So lets us now explore just a few simple terms and concepts that will change the way you think of protein as a necessary dietary substance.

 Proteins are comprised of amino acids. We as humans need about twenty of these amino acids in order for the body to produce and utilize this protein, and to sustain a healthy life style. The human body is capable of synthesizing eleven of these amino acids on its own. These amino acids that the body can manufacture on its own are termed, Non Essential Amino Acids. Now the term Non Essential, does not mean that we do not need them! What it does mean is that with proper diet, the body will manufacture these amino acids on its own, pure and simple.

 Now, in addition to the non essential amino acids that the body produces for us, there are also the Essential Amino Acids.  The essential amino acids are the additional nine amino acids that the human body cannot produce and therefore we must obtain them in our diet. The good news is that beef, lamb, pork, poultry, fish, shellfish, eggs, milk, cheese, yogurt, and other milk products are sources of complete proteins. For strict vegans, soybeans are also a source of complete protein. All other plant sources of proteins are incomplete.

 Please do not think that incomplete proteins are a waste of your time. As long as you combine different types of plant proteins together in order to ingest all of the nine essential amino acids that the body is not capable of producing, you will be perfectly fine.  The first obvious question arises as to how do you know which plants contain which amino acids and which amino acids are missing from any one plant source so that you may match that source with its proper mate? Well, let me make this really easy for you. If you are a strict Vegan and you are trying to build muscle, eat a couple of pounds of soybeans every day to ensure completeness of all your other plant-source proteins such as peanut butter and legumes. If you are not a Vegan, or at least if you allow yourself to drink cow’s milk, this along with eating eggs is the best and by far the easiest whole food to ingest in order to make sure your body has the full complement of necessary amino acids. You see, if some of these amino acids are missing from your diet, the ones missing are medically known as your Limiting Factor, because when certain essential amino acids are missing from your diet, your body becomes limited in its ability to produce and utilize its protein. When this happened, guess where the body gets its protein from? Your Muscles! Yes, your body will turn toward your hard earned muscle during times of limited amino acids, or more specifically, when  the necessary amounts of amino acids used for the body’s protein needs are lacking. Your body will literally eat the protein that comprises your hard earned muscle.

 Remember up above where I mentioned that beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products are complete proteins? Well, fortunately, all you need to do in order for your body to fully utilize your plant proteins is to include a fair amount of any of the complete protein sources on that list. But which source is the best? The answer is simple, in their proper quantities; they are all great sources of complete protein.

 The real concern here lies in the convenience of obtaining enough of the complete and incomplete protein sources during the day and night as you eat your six small body building meals that are all high in protein and complex carbohydrates and fiber. (More on complex carbohydrates in my next article) But for now, let is suffice to say that complex carbohydrates are very important in building muscle and in fact work together with protein. Again, more later on this subject.

 Now we come to the main point of this article, using Whey Protein as your Go To source of quality, complete protein for muscle building enthusiasts, both recreational, and pro. Whey Protein is the way to go. Whey protein is a derivative of milk, and has one of the highest bioavailability rating surpassed only by eggs. Eggs however, unlike milk, are relatively high in cholesterol, and so it is undesirable to eat a dozen or more eggs a day in order to obtain enough protein for the body builder’s daily needs.

Bioavailability is really the key issue in this article. After all, the main difference as far as we as body builders are concerned, between complete and incomplete proteins is their bioavailability, or, the how easy the body can use various protein sources.

 This is a good time to point out that it is important and suggested by many doctors and professional body builders that you attempt to obtain as much regular food source protein as possible. In other words, do not rely solely or even mostly, on your

Whey protein supplement. That is not what this article is intended to suggest. A Whey protein supplement is in fact as the name implies, only a “supplement,” to be used in addition to a healthy, high protein, medium complex carbohydrate, low-fat diet, a great contributor to your overall diet plan.

 Using Whey protein each day assures you that you obtain the full complement all of the essential amino acids. In addition, a good quality Whey supplement shake mix will often include taurine, glutamine, and even Creatine in some brands, which are additionally important muscle building substances. The particular Whey Protein brand that I use contains 52 grams of protein in two scoops and is flavored with vanilla, chocolate, or strawberry for great taste, includes taurine and glutamine, calcium, magnesium, potassium, Creatine monohydrate, leucine, valine, isoleucine, and only 2 grams of fat and costs a lot less than buying steak or tuna. The whole container supplies about 728 grams of high quality complete protein.

 There are many top quality brands of Whey Protein on the market.  Many can be found @ www.blueworldanabolics.com 

 It is generally accepted that anyone serious about building a nice mass of muscle should take in 1.5 to 2.0 grams of proteins that include as a whole, all twenty of the amino acids necessary for building that muscle. But this may not be all that easy without the use of a good Whey protein product and here’s why. Let’s do the math. If you weigh 170 lbs, you will need to eat during your day anywhere from 255 grams to 340 grams pf protein! If you are closer to weighing 200 lbs, which you will be if you lift enough weights, have a clean high quality diet, and get the necessary rest needed, (more on rest as a great muscle builder in an upcoming article) you will most likely reach the 200 lb level at sometime in your weightlifting career. That said, you would then need to ingest each-and-every-day, anywhere from 300 grams to 400 grams of protein. Let’s face it, that’s a lot of tuna. In fact, a five once can of name brand solid white albacore tuna contains about 26 grams of protein. That comes out to 11/ ½ to 13/ 1/3 cans of tuna for a 200 pound man, but try eating better than a half dozen cans of tuna or more each day, depending on your weight, and see how soon you tire of it. Even I, who absolutely love a good deli-made tuna salad, will tire of it after the third day. In fact, I just purchased a pound and a half this afternoon.

Including a quality source of complete Whey protein in your diet makes it simple and foolproof to obtain 100 grams of complete protein each day. The rest should come from whole foods, including milk, which I happen to mix my Whey shakes with.

 Building muscle is a three part plan including a clean healthy diet, a proper workout plan, and plenty of rest. Even those that choose to use prohormones and steroids must incorporate these three ideals in order to grow quality muscle in any noticeable sense. If you are an all-natural body builder, you need to work twice as hard to gain the same muscle as someone using hormones, but you CAN get there with enough determination. Always give it your best, and you will reap the best results. Stay positive; eat right, work hard, rest. Enough said?

 Boston Paul

@ www.blueworldanabolics.com

We can’t control our genetics. While we ‘may’ have some control over developing a disease, we probably have no control. However we definitely have control over our diet, which of course helps your health in general, and the way that we treat our hair, the care that we show it.

Those who are on dieting because of being overweight, or anyone who avoids or severely limit their protein intake also may experience hair loss. It is common for those who are ‘vegans’ to suffer some hair loss due to the fact that those people consume no protein/meat/animal products at all. Also, the less strict vegetarian will likely have thinning hair due to their eating habits.

Hair loss is also commonly seen among those who suffer from malnutrition due to anorexia and bulimia.

The good news is that just by simply eating a protein rich diet, having protein powder shakes or supplements, you can stop hair loss due to poor eating habits and lack of protein. Also other supplements like zinc are good for your hair. Keeping a balanced diet will also be effective in making sure that your hair stays thicker and healthier

Giving your hair the care it deserves may enable you to avoid hair loss altogether and it will help your hair to stay healthy and looking good.

Don’t wash your hair more than once a day, but you should washing it at least once a week. This will allow the dirt and oils to come out of the hair with the proper washings. It will also allow nutrients to move through the hair in order to allow for protection, as well as growth. If you have a sensitive scalp, you should consider using a softer type of shampoo or one that has specific medication to help your hair.

Make sure that you are being careful in styling your hair. Blow-drying and hot curling irons are known to damage the cuticles that protect the hair. You should be using the ‘low’ heat level in order to prevent damage.

You should also learn to style your hair when it is damp or dry. This will not put as much stress on your hair and will prevent hair loss. When your hair is wet, it will be easier for it to stretch and break.

A natural way of treating thin hair is by using olive oil. Massage it into your scalp before you go to bed. Wash it out the next morning to make your hair look shiny and healthy. You can use this treatment once a week and still see benefits from it.

People that suffer from hair loss find that one good remedy can be found in hair styling and cosmetic techniques. Hair coloring, waves, and haircuts alone can make a big difference in the way you look and feel, making hair loss much less apparent.

There are also FDA approved tropical treatments that may be able to help. But often, the simple things actually work.

Because they don’t eat meet, vegetarians will often wonder how they’ll get enough protein. Most people do not know that the average US citizen eats too much protein. Milk and other dairy products are a fantastic way to get protein for people who consider themselves to be lacto-ovo vegetarians. Vegans on the other hand, get their protein from nuts, seeds, and soy products.

Lentils, pinto beans, kidney beans, chickpeas, black beans, and black-eyed peas are just some of the many varieties of beans. Beans are very familiar and versatile. Chili is made with kidney beans, and Mexican cuisine often uses pinto beans (whole or refried) and red beans with rice. Beans can be enjoyed plain, but they are also available with different seasonings to alter or enhance their taste.

Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. Vegetarians have learned that it is possible to obtain the protein of two ounces of meat by eating one cup of cooked beans. If all animal food is cut out of a diet, then there may be a lack of Vitamins D and B12, as well as calcium. For most North Americans, we gain our vitamin B12 primarily through the consumption of animal meat and other products. Vegan sources of vitamin B12 include soy products and other fortified food, vegans may also want to consider supplementing their B12 levels with vitamins.

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. You can add calcium to your diet from eating beans and leafy green vegetables. Vegetarians, while relying on basic food groups, should be certain to control their intake of vitamins and calcium. Of course, doing this is imperative to living a healthy lifestyle by consuming healthy food. If you can put limits on what you eat, you will live healthy for many years.

For all those vegans (and non-vegans) out there who are hesitant to supplement with fish oil there’s an even better solution for you.
It’s called spirulina and it is one of the most incredible foods our planet has to offer. Spirulina is a blue-green algae. Spirulina usually grows in waters of lakes naturally alkaline localized in arid zones.
Spirulina has unparalleled health benefits (explained later) and is an incredibly sustainable food source. For instance, according the journal Human Nature, spirulina presents a fast reproduction rate, dividing itself three times a day! Therefore, an area exclusively aimed at spirulina growth may produce 125 times more protein if compared to an area of the same size aimed at growing corn and 70 times more protein if compared to the breeding of cattle.
Furthermore, the spirulina presents some advantages in relation to other algae and seaweeds such as presenting no problems with digestion and no toxicity to humans. This can’t be said for other seaweeds such as Chlorella.
Spirulina – the omega-3 food choice for vegans!
Now let’s get to the good stuff. If you’re a vegan and looking for an alternative to fish then spirulina is what you want. This is because algaes, like spirulina, are athe original source of omega-3 fatty acids. Algaes are what small, bottom-feeding fish consume. These fish are then eaten by larger ones, and then eventually by humans. Cold water fish, which are well-known for their omega-3 fatty acids, owe their “omega-3 fame” to the consumption algaes such as spirulina, even if indirectly.
Here are some more incredible nutritional characteristics of spirulina. For starters, spirulina is the probably the highest vegetarian protein source consisting of 60-70% protein! It is also rich in chlorophyll and carotenoids, vitamins (vitamin A, especially) and tons of important minerals from deep in the seabed. An important note (especially for vegetarians and vegans) is that spirulina is a terrific source of vitamin B12 and iron.
Iron is the most common mineral deficiency in the world. Since spirulina contains high iron concentrations its bioavailability has been tested in comparison to ferrous sulfate which is the typical iron supplement. One such comparison was revealed in the journal Nutrition Research, spirulina fed rats absorbed 60% more iron than rats fed the iron supplement!
So next time someone asks you where you’re getting your protein, iron, or B12 from just tell them you’re eating an incredible blue-green powder called spirulina.
Aside from human breast milk and evening primrose oil, spirulina is the only food source rich in gamma linoleic acid (GLA). The GLA content comprises 25% of the total polyunsaturated fatty acid content of spirulina, a number that is much higher than the GLA content of evening primrose oil (only 7%)!
The Importance of GLA
GLA is essential fatty acid that has numerous benefits to the body. Along with omega-3 fatty acids, GLA has powerful anti-inflammatory properties. Both are excellent skin fatty acids for preventing and treating eczema, psoriasis, wrinkles, rashes and more. Research has confirmed that GLA has positive effects in breast cancer treatment; they enhance lubrication in those with Sjogren’s syndrome; help relieve PMS symptoms, breast pain, skin conditions (including eczema and psoriasis, and wrinkles), and attention-deficit hyperactivity disorder in children; improve cardiovascular health, mental health; and much more!
A British study published in 2000 observed women who had locally advanced and metastatic breast cancer (when cancer cells spread elsewhere in the body). They found that women with breast cancer who were taking Tamoxifen (a drug that blocks estrogen-receptor positive breast cancer) and received GLA demonstrated faster clinical response than those taking Tamoxifen alone. Study participants received 3 grams of GLA. The researchers concluded that GLA was a useful adjunct to primary Tamoxifen treatment with no serious side effects: “… this study suggests high-dose oral GLA to be a valuable new agent in the treatment of hormone-sensitive breast cancer.”
Spirulina’s Effects on Blood Lipids and Cholesterol
Numerous studies on rats have shown that spirulina has powerful effects on blood lipids and cholesterol. Almost all these studies show a reduction in LDL (bad) cholesterol, triglycerides, and fat deposits in the arteries upon consuming spirulina.
A human study investigating the cholesterol-lowering effect of spirulina published in Nutrition Reports International looked at 30 male volunteers who had mild hyperlipidemia and mild hypertension. They were divided into two groups. Group A subjects were given spirulina at 4.2 g/day and group B subjects the same amount of spirulina for 4 weeks and, then were observed for the next 4 weeks without spirulina.
The results showed a statistically significant reduction of LDL-cholesterol in Group A subjects after 8 weeks. The LDL-cholesterol also fell significantly in Group B subjects after 4 weeks of spirulina consumption, but thereafter increased to its baseline value after administration of spirulina was discontinued.
Anti-Cancer and Anti-Radioactive Properties of Spirulina
Several animal studies have shown that spirulina inhibits tumor and protects the body from cancer propagation.
There are also unpublished reports from scientists and doctors about the radioprotective effect of spirulina in experiments conducted on child victims of the Chernobyl radiation. In a study involving 49 children, 3-7 years old, in Beryozovka, administration of spirulina for 45 days resulted in an increase in T-cell suppressors and beneficial hormones. In addition, the radioactivity of the urine decreased in 83% of the children!
These are just some of the powerful benefits and healing powers possessed by spirulina. So whether or not you supplement with fish oil, I would highly recommend spirulina as an addition to your diet for lifelong health, strength, and vigor!
References:
Furst PT. Spirulina – a nutricious alga, once a staple of Aztec diet, could feed many of the world hungry people. Human Nature 1978;3:60.
Nakaya N, Honma Y, Goto Y (1988) Cholesterol lowering effect of Spirulina Nutr. Rep. Int. 37: 1329-1337.
Johnson P, Shubert LE (1986) Availability of iron to rats from Spirulina, a blue-green alga. Nutr. Res. 6: 85-94.