Top Five Reasons Teens Choose Their Whey Protein
By Team MuscleDog
Whey protein is the one of the safest ways for teens to gain muscle mass. But how do teenagers pick out their whey proteins? Is it flavor, or brand name? Below are the top five factors that influence how teens choose their whey.
1. Parental Permission
It doesn’t matter if the product is sold for two dollars and comes with a free Ipod - if the parents don’t approve then most teenagers won’t be buying it.
2. Brand Name/Reputation
The words in big print on the cover of the container actually matter… a lot.
Cytosport’s Muscle Milk Collegiate, for instance, has established itself as a safe, well-priced product with lots of appealing flavors. The Cytosport brand reputation creates consumer interest and influences potential teenage customers. Teens like brands that reflect their own style and provide quality.
3. Flavor
The teenage mind ignores the importance of the nutritional information of the product and jumps right to how good it tastes. In order for the protein to sell, it needs a great-tasting flavor. It has to be the ideal flavor that teens will drink, so they will forget they are drinking protein.
People don’t like to think that they have to force a protein shake down because it’s good for them. They should be willing to try it for the taste. If it tastes good, most likely it will sell.
4. Price
It must be priced so a teenager can afford it, or teens getting paid minimum wage to stock shelves won’t be interested. A smart company knows their market. They know that a good portion of their sales go to teenagers, so they should price accordingly.
5. Advertising
Teenagers are drawn to cool colors and bold designs. They also notice the famous athletes and celebrities associated with the label. Appealing to a teenager’s sense of style and connection to popular culture is a great way to get their attention.
Notice how “results” are not included in the list. When people think of whey protein - no matter what the company or flavor - they expect the same result: muscle.
Even though the whole purpose of protein shakes is to boost your nutrition, these other factors will influence teens before the nutritional panel will.
Starting Weightlifting...Where To Begin
By Team MuscleDog
Whether you’ve become interested in weight lifting for health and fitness or want to sculpt your shape for bodybuilding, here are some things to keep in mind as you get started.
Think big, but start small. When first lifting it’s important not set the weights to 250 lbs. or some random number that sounds impressive. Start smaller and work your way up. Small weights and a lot of repetitions are essential when beginning weight training. It’s vitally important not to begin with large weights, because it can cause serious muscle strain or damage. Always start with smaller weights and work your way up safely and gradually, for muscle gains that will last.
Don’t go into the gym without a workout plan. Have a workout routine ready when you walk into the gym instead of skipping from machine to machine. Actually follow this plan. Don’t decide midway through the workout to change the plan up a bit. It is important to get a “rhythm” going with your workout routines. Have the routine checked over by a trainer at the gym of your doctor. Having a bad routine will only create bad habits. Nip these in the bud by establishing well-thought-out training practices first.
Workout one muscle group at a time. For instance, on a six day schedule, alternate days between upper body (arms, chest, and shoulders) and lower body (legs and gluts). It is imperative that you don’t jump around from squatting to bicep curls. In order for your muscles to recover from the past day’s workout they need to recover. This alternate day routine allows the muscle to recover enough to be able to workout on their respective days.
Whey Protein. This is highly suggested if you are looking to lose weight. In general, if looking to lose weight, stay away from breads and meal replacements. Using proper judgment on portions is key as well. If you stay on top of yourself, results will come. Allowing cheating here and there only builds on itself, and before you know it, your back to your regular diet.
If you have any questions, don’t be afraid to use the MuscleDog forum. Talk to other members or search out a trainer or a gym.
How to Stay Motivated to Work Out
By Team MuscleDog
Summer is here, and that means it is time to take out those bathing suits.
Do you want to stay fit, build and strengthen muscles, or just start to feel good about your body? Unluckily, people wake up in the morning, and their mind tells them to work out to achieve these benefits, but their body is just not in the mood. However, there are many ways to stay motivated to work out according to professionals, practitioners, and The American Council of Exercise; people that are just like you.
1. Eat a healthy, consistent diet while keeping the amount of sugar in your blood stable: Staying motivated to work out starts with the source for fuel. Skipping meals may leave a stomach flatter for a short time, but it will make you feel exhausted, unfocused, and ill-tempered in the long run. Instead of going to work out, you will lay down on the couch to relax. However, if you practice eating a regular diet, you will be animated and revitalized rather than light- headed and tired.
Keeping the amount of sugar in your blood stable will prevent the ups and downs that can negatively impact your mood and energy level. This can be done by eating a series of small meals, about 5 or 6, throughout the day that consist of complex carbohydrates (whole grains, beans and other vegetables, and fruit). These foods are digested and absorbed slowly into blood, and do not require the pancreas to secrete much insulin. Thus, the sugar level will remain stable. On the other hand, refined carbohydrates (potato chip, cookies, and cupcakes) are absorbed quickly into the blood and require large amounts of insulin to be secreted from the pancreas. While this results in a quick boost of energy, it will not last long, and you will feel more tired than before.
Serotonin is a chemical that helps to regulate mood. The amount of it in your brain is related to your sugar intake. If the serotonin is at its correct level, you will be confident and have a sense of well-being. This person will want to work out. If it drops, you will feel drained and depressed. If people crave carbohydrates, their brain is telling them that they need more serotonin.
2. Drink a glass of juice: This will boost your energy before a morning work out.
3. Limit, or eliminate, the caffeine: It can affect the amount of insulin and sugar in your blood. It can also cause dehydration, which reduces energy. Caffeine will get you to the gym, but once there, you will be too tired to work out. In addition, some forms of caffeine, can lead to mild gastronomical distress.
4. Set reasonable goals: Do not set goals months in advance. Try to set achievable goals for short periods of time that will lead to the ultimate goal. Once one goal is accomplished, set another and work towards it.
5. Picture the outcome of the goals: Close your eyes and imagine what you will look or feel like once the goal is met to show yourself how much you want to accomplish it.
6. Look through fitness magazines: They are very inspirational and full of knowledge. Pictures will show you what you want to look like and will remind you the reason why you wanted to start working out to begin with.
7. Work out with a friend: Although you can push yourself to meet your goals, a friend can have a beneficial influence on you. Positive peer pressure will occur to make you work harder. There is nothing wrong with a little healthy competition.
8. Provide yourself with entertainment: Try watching TV when lifting weights or using machines. It will help to pass the time. Listening to your favorite music is also helpful. It helps to relax, it is fun, and it makes it interesting.
9. Set up times to exercise: When fitness is part of your schedule, it makes it easier to stick to it.
10. Utilize easy-to-use equipment: If hard to use, poor, dirty, or uncomfortable equipment is used, you will not want to train. Buy and use equipment that is easy and likable. If it is at your home, put it in a nice location.
11. Solve problems: Use work out time to try to solve problems from work, your house, or anywhere else. Sometimes a change in scenery will make you look at a situation differently and find an answer.
12. Have a blank mind: To relieve stress and gain clearness, a mental exercise that can be done is to “zone out” and not think of anything else.
13. Dress comfortably: How will someone be able to work out in bothersome clothing? You do not have to dress to impress. Wear loose-fitting clothing that you feel good in and will allow movement. Wear sneakers that are easy to walk in and do not give blisters. Make sure they give your foot support and the ability to breathe.
14. Have variety in your program: Doing the same things over and over again will get boring after a while. Change it up a bit, so you will never feel the boredom.
15. Find fitness activities that you enjoy and try new ones: There are many ways to build muscle, flexibility, and to do aerobic exercise. Find what you like best, and rotate the exercises. Try new activities such as yoga, kickboxing, or dancing.
16. Between sets, do not rest too long: If you do so, working out will take much longer, and it could make you not want to come back to it the next time you work out.
17. Attempt to do resistance training: This will build and strengthen muscles and prevent getting hurt.
18. Try skipping rope: It is inexpensive, can fit in a small bag, can be done anywhere, and is a good source of aerobic exercise.
19. Use a heart rate monitor: This will make sure you are working at the right intensity which will maximize your work out time.
20. Hire a personal trainer: They will show you the proper techniques to make exercising worthwhile. They will aid you in making goals and help you look at your progress.
21. Make reminders: Keep a post-it nearby with you goals to remind you of your goals and keep you motivated.
22. Observe your progress: Keep a daily log or journal of everything you do. This will serve as a record of you success and keep you to follow through with the plan.
With this list, people will be motivated to work out and will be able to see the results they want. People will build and strengthen muscle, increase their cardio, stay physically fit, become more flexible, and feel good about the way they look and feel. So, the next time you get out your bathing suit, ask yourself, are the short term benefits really better than the long term gains?
Is Your Teen’s Dietary Supplement Safe?
By Team MuscleDog
In the world of supplements there is a fine line between safe and dangerous. So how can a parent tell be assured the supplement is safe for the teenager’s use? Simple, just look for certifications. The NSF’s (National Science Foundation) Dietary Supplements and Functional Food Program tests substances sold in such stores as GNC to approve the safety of the product. This approval is labeled with the NSF logo. The NSF logo indicates an independent third party evaluation an approval.
To make sure that the product is produced in a safe clean environment, the NSF, under its Dietary Supplement Program, also gives out the GMP certification. The Good Manufacturing Practices certification confirms that wherever the supplement was produced, it was produced with the proper machinery, prepared with sanitary standards, and there was quality control. All of these certifications indicate a good, clean, well put- together product.
Along with these certifications, the NSF also has a newly issued certification called Ready for Sport. This certification allows the buyer to know that when the supplement is taken at the proper serving size, there is no risk for the intake of unwanted dangerous substances.
While certifications like these are a good indication of quality, it’s important for parents to know they are not a guarantee. Some parents may even confuse them for a guarantee for safety. The USP’s (United States Pharmacopeias) new Dietary Supplement Verification Program (DSVP) is a newly issued certification which will appear on labels later this year. Although the name sounds reassuring, what the program really does is certify the presence, quantity, and purity of the supplements ingredients, but not the safety or effects of taking the supplement.
Another good idea before purchasing the product is to do some more research. It is well worth it to go on to the company’s website and look up the nutritional information. Ask other teens and their parents if they have taken the products, how they worked for them or if they suffered from any side-effects.
Finally, it’s always important to keep a teen’s pediatrician involved. Keep their doctor up to date on what supplements they are taking. If you have any questions, make sure you don’t forget to ask their doctor between regular check ups instead of waiting until your given appointment.
Protein Facts Fast
by Team MuscleDog
Quick: Which has more protein – a poached egg or a slice of frozen pizza?
It’s the frozen pizza. According to USDA data on the protein content of common foods, a serving of meat and vegetable frozen pizza, regular crust, has 8.9 grams of protein. One large poached egg has 6.26 grams. Does this mean you should eat the pizza instead of the egg?
While our individual nutrition and body weight goals may vary, most of us try to make sure we have a lot of good quality protein in our diet. But despite all of our supplements and careful planning, there are times when we find ourselves having to make a quick menu decision. A late night of studying or an afternoon meeting that runs too long and suddenly we have to figure out what to eat, and fast.
Fortunately, the USDA has compiled an extensive list of protein content in food, so we can quickly get the facts on our food of choice. Even better, this list can be easily searched online through Food File. The information provided is easy to read and includes fat, carbohydrate, calorie and vitamin content as well.
If your goal is to add lean muscle and lose fat, you will want to choose protein rich foods that do not pack too many carbohydrates or unnecessary calories.
That frozen pizza? Higher in protein but higher in carbohydrates and overall calories, too. It has 35 grams of carbs compared to just 0.38 grams in an egg.
What you eat when you are in a rush will depend on your personal goals, and your available food options. Spend a little time reading through Food File, though, and you can compare your choices quickly and easily. Consider the fat, carbohydrate, calorie, vitamin content and serving size in addition to the amount of protein in your foods.
Whey Better Than Soy?
by Team MuscleDog
The debate between whey protein and soy protein has gone on for quite some time in fitness circles, especially between bodybuilders. It has been rumored in these bodybuilding circles that if you want to add pure muscle and bulk up, soy protein is inferior to whey protein. Now we’ll give you the real scoop on whey protein and soy protein.
Whey Protein
More commonly used by bodybuilders because of its proven results.
Whey protein is a diluted byproduct of the cheese-making process. In its original form, whey will affect the digestive tract-much like yogurt does, helping to soothe many intestinal inconsistencies in a very natural way. Whey also contains one of the most common amino acids, arginine.
Arginine is a non-essential amino acid, meaning we do not necessarily need to consume it because our bodies produce it naturally. But sometimes our bodies do not produce enough, so obtaining it through diet could be beneficial.
Arginine is found in cooked soybeans and also in soy protein powders in mass quantities. Arginine plays a big role in cell division, and the healing of wounds. It also helps to remove ammonia from the body as well as to control the release of hormones.
Clinical studies have proven whey protein to be very beneficial to the body. The benefits of taking whey protein are as follows:
-Acts as a natural antibacterial or antiviral
-Assists in maintaining proper weight
-Reduces the symptoms of Chronic Fatigue Syndrome
-Reduces liver damage
-Improves the function of the immune system
-Improves blood pressure
-Improves athletic performance
-Improves the function of the digestive system
-Reduces gastric mucosal injury
Whey protein has a higher digestion rate than soy protein, thus allowing the consumer a more comfortable experience with their protein.
Soy Protein
Soy is derived from the soybean plant, the only plant-based protein that is considered to be high-quality protein, equal to that of animal protein. Soy contains every essential amino acid needed to maintain growth and development. A major benefit of soy is that it contains roughly two to three times the amount of Arginine, a major essential amino-acid.
Benefits of soy protein on the body:
-Lowers cholesterol
-Reduces the risk of heart disease
-Reduces the symptoms of menopause
-Reduces the risk of osteoporosis
-Improves many diseases related to hormonal issues
-Reduces risk of endometrial, prostate and breast cancer
-Has been proven to increase the metabolism of the thyroid, which can help in obtaining a leaner body
Both seem like they will benefit the body in enormous ways, but do they? Most bodybuilders believe whey protein is the way to go to help them add bulk, build lean muscle, and provide their bodies with essential amino acids for breaking down protein to be absorbed.
Soy protein is rumored to have phytoestrogens, a compound thought to decrease testosterone and increase the female sex hormone estrogen. Widely known in bodybuilding circles as a “feminizing” compound, soy protein has certainly gotten a bad rap.
Foods with the highest counts of phytoestrogens are flax seed, soybeans, sesame seeds, hummus and garlic.
The Results
Recent studies have shown that soy protein is as effective as whey protein in the ability for it to help one build lean muscle. On the other hand, many studies still show that the estrogen, or in this case, “estradiol,” the sex hormone found in both men and women, was increased.
From the Journal of the International Society of Sports Nutrition:
“A significant increase in all groups in lean body mass was present.
Over the study period serum measurements of free and total testosterone did not differ significantly between or within the groups. However, a significant increase was noted in the testosterone/estradiol ratio across groups. Specifically, the testosterone/estradiol ratio in the group was higher at week 12 in comparison to baseline measurements.”
The study tells us that soy protein can and will build lean muscle just as effectively as whey protein. The study also suggests that soy protein can increase testosterone, unfortunately also causing an increase in estradiol, the sex hormone in both men and women.
Another study, from The Journal of Nutrition, contradicts the previous article:
“This study looked for androgen receptor (AR) and estrogen receptor expression by immunohistochemistry. At 6 months, consumption of the soy protein isolate (SPI) significantly suppressed AR expression but did not alter estrogen receptor expression or circulating hormones. Consumption of SPI significantly increased estradiol and androstenedione concentrations, and tended to suppress AR expression. Although the effects of SPI consumption on estradiol and androstenedione are difficult to interpret and the clinical relevance is uncertain, these data show that AR expression in the prostate is suppressed by soy protein isolate consumption, which may be beneficial in preventing prostate cancer.
There are pros and cons to soy protein, but many specialists suggest taking both soy and whey protein to maximize your protein absorption. Soy protein takes longer to absorb and whey protein is quicker to absorb, so by taking both you can maximize and lengthen your protein absorption.
Below is the amino acid breakdown in soy protein isolates and whey protein concentrate:
Non-Essential Amino Acids |
Milligrams per 100 grams of Whey Protein Concentrate |
Milligrams per 100 grams of Soy Isolate |
Alanine |
4,540mg |
3,634mg |
Arginine |
2,209mg |
6,225mg |
Aspartic Acid |
9,939mg |
9,085mg |
Cysteine |
2,331mg |
|
Cystine |
|
979mg |
Glutamic Acid |
11,411mg |
15,761mg |
Glutamine |
4,417mg |
|
Glycine |
1,718mg |
3,634mg |
Proline |
5,513mg |
4,296mg |
Serine |
4,417mg |
4,296mg |
Tyrocine |
2,822mg |
3,549mg |
Essential Amino Acids |
Milligrams per 100 grams of Whey Protein Concentrate |
Milligrams per 100 grams of Soy Isolate |
Histidine |
1,840mg |
2,176mg |
Isoleucine |
5,767mg |
3,620mg |
Leucine |
10,184mg |
5,958mg |
Lysine |
8,466mg |
4,704mg |
Methionine |
1,963mg |
1,113mg |
Phenylalanine |
190mg |
4,211mg |
Threonine |
6,012mg |
2,944mg |
Tryptophan |
1,595mg |
930mg |
Valine |
5,399mg |
3,620mg |
The Bottom Line
Soy Vs. Whey Protein |
Protein Type |
|
Criteria |
Soy Protein |
Whey Protein |
Biological Value (BV) |
74 |
104 |
Net Protein Utilization (NPU) |
61 |
92 |
Protein Efficiency Ration (PER) |
2.2 |
3.2 |
Amino Acid Score (AAS) |
0.99 |
1.14 |
Protein Digestibility Corrected Amino Acid Score (PDCAAS) |
1.00 |
1.00 |
Protein Digestibility Percentage (PD%) |
95% |
99% |
Glutamine per 100g of Protein |
10.5g |
4.9g |
mg EAA per g of Protein |
378mg |
480mg |
Arginine per 100g of Protein |
7.6g |
2.9g |
There are obviously many factors that may influence which side to take, like your fitness goals, your gender or the rest of your diet. However you decide to consume your protein, make sure that there is an abundance of protein per serving, as well as Aminogen, the clinically proven way to absorb more of that protein. Aminogen helps to break down the protein you consume so your body can absorb more essential amino acids, thus reflecting all of the benefits of getting more protein for truly maximum results. Aminogen has been proven effective in both whey and soy and should be a desired component in your protein consumption.
Tips For Stretching and Better Overall Flexibility
by Team MuscleDog
Let’s be honest, we could all be a little more flexible. Flexibility is something that people tend to neglect if they’re not about to work out or do some physical activity, but the truth is: flexibility is for everyone. Regardless of age, gender, height, weight, goals or experience, stretching is something that needs to be done by everyone to achieve overall health.
Flexibility tips:
-
Never stretch a cold muscle. This means minimally five to ten minutes of light movement of the large muscles groups by jogging, biking, dancing, or some other cardiovascular activity.
-
Always perform stretches correctly. Good form is extremely important.
-
Don’t bounce. Find the point at which you feel the stretch max point and then hold it. Twenty to thirty seconds is a good general length to hold stretches.
-
Make sure you are stretching all of your major muscle groups. Do not just do the stretches that you enjoy or that are easy for you.
-
If you have areas that need specific stretching (for sport-specific goals or specialized rehabilitation needs), Take the additional time to stretch the area(s).
-
Remember everyone is different. Do not try to mirror another person's stretch point, flexibility is very individual, that point could be too difficult or too easy for you.
-
Your stretch point is the point at which you feel the stretch is working but not to the point of feeling pain. Feel the stretch, not the pain. The old saying "No pain, no gain," does not apply to stretching.
-
Stretching after a workout is the most effective way to cool down and gain flexibility.
Exercise ball
by Team MuscleDog
Exercise balls have been used for quite some time by physical therapists to rehabilitate their clients after injuries. Personal trainers are now recognizing the benefits of exercise balls to help strengthen core muscles, including the abdominals and back, as well as improving the overall stability of a person.
Before you rush out to buy a stability ball to use in your home, you need to determine if an exercise ball is right for you, your fitness goals, and what part of your body you are trying to target.
Exercise balls can accommodate a wide variety of body shapes, sizes and fitness levels. There are even burst-resistant balls that can hold up to 600 pounds. Individuals can choose the size the best suits their needs:
55 cm - 4'11" - 5'4"
65 cm - 5'5" - 5'11"
75 cm - 6'0" - 6' 7"
How to use an exercise ball
Exercise balls challenge your body by forcing you to you abdominal, gluteal and leg muscles to stabilize your body on the ball. By just balancing on the ball, it creates restraints and constrictions on your abs, legs and overall core, which will help you to increase the intensity of the movement.
Also try:
-
Weight training. Use the stability ball as your new 'weight bench' to add difficulty to movements and incorporate the muscles of your legs, butt and abs.
-
Abdominal training. Doing crunches, twists and other traditional exercises on the ball adds difficulty to the movement by recruiting more muscles
-
Sitting around. Just sitting on an exercise ball can be a challenge and it's a great way to improve your posture when sitting in front of a computer or watching television. Practice by sitting on it and raising one foot off the ground while keeping your balance
-
Flexibility, yoga and Pilates exercises. The ball is great for stretching and relaxing, such as in yoga and Pilates
Breathing For Optimal Weight Training
by: Sherri L Dodd
In the world of fitness, there can be a vast difference in the method of which an individual will chose to maintain their health. For many, even a healthy combination of different exercises throughout the week will center around a preferred exercise. These favorites can range from the serenity of a low impact yoga session to the grunt work of a steel-assisted resistance program. Through all the different tastes, there is one crucial element that applies for all – breathing. Correct breathing will insure that plenty of oxygen makes its way through your body and sustains your essential bout of exercise.
Weight lifting specifically has many rules of thumb when performing each repetition. One common mistake is the urge to hold one’s breath, most often referred to as the Valsalva Maneuver. While the Valsalva Maneuver is utilized in the medical field (to measure the autonomic reflex of cardio-pulmonary functioning), recreation (diver’s use it for clearing ears), entertainment (a modified version is used by trumpeters) and even in our daily life (in the bathroom…if you catch my drift), the combination of breath-holding mixed with lifting weights puts your health and safety at risk. Holding your breath heavily increases your blood pressure, may cause headaches, dizziness or lead to unconsciousness and even land you in the hospital with a stroke.
Another common mistake is chest breathing. When a person breathes through their chest, their upper body will rise with each inhalation. This method takes a lot of energy to execute as you will need far more breaths per minute and still be less oxygenated than if you were to perform the correct method which is stomach breathing. You may have learned this if you are a fan of Yoga class, in which Pranayama uses controlled and deep cleansing breathing. When you breathe through your stomach, you will notice your stomach expands and your chest, nor upper body, will move much at all. As a woman in snug-fitting workout attire, the last thing we want to hear is let our tummy expand when inhaling, but if you want to insure an effective routine throughout your session, you will need to supply your body with adequate oxygen which is done through stomach breathing.
To assist you with your breathing, remember to breathe through pursed lips. After an invigorating inhalation, exhaling through pursed lips will maintain air pressure in your airways. In effect, it will help your airway clear out more stale air, in addition to controlling your breathing rate (include shortness of breath), increasing the flow of air out of your lungs and reducing your bodily energy required to take the next breath.
Finally, a good rule of thumb is that when performing a repetition, the hardest part necessitating focus for good form and strength is when you will be exhaling. Most often, you will find it is during the contraction of the movement. As an example, when performing a Bicep Curl, you will exhale as you pull the weight toward your shoulder. After pausing for a moment at the shoulder, you will begin your inhalation as you slowly lower the weight back to starting position.
Though breathing is an involuntary process, it can enhanced by your own conscientiousness. Proper breathing takes practice as studies show that up to 83% of adults have developed improper techniques. Collectively, all the facets of proper breathing will not only insure an effective workout, but also lower your stress (including all of its disease-ridden effects), rid your body of a fair amount of toxins and lead to overall better health.
momlooksgreat.com