Progressive overload is a muscle-building and strength-building concept in which you keep looking for ways to either raise the weight lifted over time, increase the number of reps performed, or minimize the rest periods. Researchers have discovered that one supplement is extremely effective when trying to increase your muscle mass and strength capacity or feeling a little extra sore following a new workout: Hydroxymethylbutyrate or more commonly known as HMB.
Benefits of HMB
According to research HMB supplementation has been linked to a variety of health benefits, particularly in the field of body composition. Muscle mass growth and decreased muscular breakdown are two of the main benefits. Here are a few of the potential advantages of supplementing with HMB.
Help Reduce Muscle Degradation
HMB (Hydroxymethylbutyrate) functions by inhibiting the degradation of amino acids. Consider this; when you begin a new program, you will likely suffer more muscular discomfort than usual as muscle fibers are subjected to higher muscle damage. If your prime objective is to bulk up your physique and build muscle, the very last thing you want is for all that hard-earned muscle to be broken down even more. HMB can help you out in this situation. As a result, you can train harder and more intensely while experiencing less muscle breakdown and a faster recovery.
Aid in Muscle Growth
We certainly know that by reducing muscle degradation, HMB inadvertently helps with muscle growth. However, according to recent research, HMB also benefits the elderly and those people who have never undergone any training. In this study, those who took HMB and underwent resistance exercise at the same time grew more muscle than those who only did resistance training.
Help in Exercise Adaptation
According to certain studies, HMB may help with workout adaptations. This is a long-term shift rather than a short-term one. In a 12-week study of 16 professional rowers, researchers discovered that ingesting 3 grams of HMB daily boosted physical activity endurance and peak anaerobic power while also significantly reducing fat mass.
Conclusion
HMB would be a useful addition to any training regime as we know that it helps to prevent muscular degeneration, aid in muscle growth and helps in exercise adaption. HMB is very versatile and would be a useful addition during bulking and would be even more beneficial when cutting whilst trying to maintain lean muscle mass. Last but not less, supplementing with HMB will also mean less delayed onset muscle soreness and faster recovery!
]]>If you regularly use protein powder and supplements, then chances are you're already health conscious. Some protein powders may contain a fair amount of sugar or sweeteners. Since protein powders can have an unsavory aftertaste, having one that contains a sweetener is fairly common. However, what you may not know is that there are many benefits of using proteins that only contain natural ingredients rather than ones with artificial flavours and sweeteners.
Fewer Side Effects
Although we don't always know the full extent of artificial ingredients, we know from some studies that they have been linked to negative side effects. For example, studies involving aspartame in rats showed multiple negative effects. When it comes to natural ingredients, flavours and sweeteners, you can expect to not have the same risk factors. The human body can process some chemicals but this may lead to poor metabolism and can increase a person's risk of some diseases or conditions over time. Using natural protein sources such as a whey protein with only natural ingredients, you can safely enjoy this without worrying about long-term negative effects.
Improved Taste
As you probably know, many artificial ingredients also have their own flavour profile. This is the reason why so many people don't like having diet sodas or other "diet" foods, since many artificial ingredients have an aftertaste. You may be surprised to find that when you get a protein that has only natural ingredients, the taste is significantly improved. This is something many people don't realize because they may not have tried a natural option before. However, once you do, it's hard to go back to the artificial version.
Potentially Greater Effects
Although this is an area which likely needs more research, many people believe when they use a protein that contains only natural flavours and sweeteners, they have witnessed faster results. This may not always be the case and there are many other factors to consider. .However, a more natural source means that your body can more easily break the protein down and then use it for building muscle after a workout.
These are just a few of the benefits of using proteins that contain natural ingredients but there are many others. You may be surprised to find that you enjoy a natural protein and the benefits. With more people than ever before worried about their food sources, it's important to consider the ingredients in both foods and supplements. The next time you're in the market for protein, consider the benefits of natural options.
What if you could purchase a supplement that is known to burn calories by converting them into energy? Yes, the L-Carnitine supplement will do this. But before we delve into the benefits it has to offer, let`s first find out what this supplement really is.
L-Carnitine is a dietary and nutritional supplement. It works by producing energy by moving fatty acids into the mitochondria of the cells. This part of the cell acts as a power source, burning the calories to generate usable energy. Your body can generate L-Carnitine from the amino acids Methionine and Lysine. But for the body to produce it in proficient amounts, it is also necessary to consume a lot of Vitamin C. Besides the L-Carnitine produced by your body, you can get small amounts by consuming fish.
Benefits of L-Carnitine
L-Carnitine benefits are numerous; the most common one is that it decreases body fat. So how exactly does this happen? It works by moving fatty acids to the mitochondria, where they are turned into energy. This makes it easy to burn fats when working out and avoid muscle failure and fatigue, common after starting a new diet.
The energy from the fatty acids can be utilized by the muscles, heart, and brain, resulting in a positive overall impact on the body. In addition to fat loss, L-Carnitine tablets enhance your muscle`s recovery. Most athletes confirm that they have noticed an improvement in muscle gains and overall performance when they use these supplements.
Moreover, the L-Carnitine supplement can be handy in aiding cognition and enhancing brain function. It makes it easier for you to concentrate if you`re consuming it regularly, mostly if your diet does not have L-Carnitine or the essential amino acids that act as its precursors. L-Carnitine supplementation delays the aging process because of its impact on cellular health.
Additionally, these supplements do not have any stimulants. They do not have caffeine or the different stimulants featured in other commonly-used energy drinks and supplements. This is a big deal since it means you can consume it any time. You can also use it as a pre-workout supplement without the worry of losing sleep.
Final thoughts
L-Carnitine has a reputation for being an incredible fat burner, which is true. While some users claim that it does not lead to significant weight loss, most users have vouched for this supplement and are grateful for what they`ve achieved by using it. Studies support the benefits it has to offer, especially in boosting your health and brain function. So, there it is, the benefits of supplementing your diet with L-Carnitine.
]]>Benefits of Pea Protein
Peas are high in fiber, vitamin B6, and iron, among other minerals. They also provide roughly 10 grams of protein per cup, but when manufactured into the powdered form it can be as high as 90% protein. It is classed as a "complete" protein, as like meat it contains all nine essential amino acids needed to keep the body healthy and operating properly.
2. Builds Muscle Mass
Pea protein powder has been shown in studies to aid in muscle growth when used as a protein source after weight training. Comparing pea protein to whey protein; one study showed that weight-lifting men who ingested fifty grams of pea protein each day acquired the very same muscle mass as those who ingested whey protein over a 12-week period. This shows that pea protein powder is just as effective as more typical dairy-based protein powders.
3. Keeps you full
Protein, as opposed to carbs or fats, keeps individuals feeling satiated for longer. This leads to a reduction in overall calorie consumption and, in the long term, weight loss. Pea protein isolate is a wonderful way to up your daily protein consumption while also providing you a feeling of fullness after eating.
4. Keeps the Heart Healthy
Another advantage of plant-based protein is that it promotes heart health. Peas belong to the legume family, which are high in fiber, protein, and micronutrients but low in fat and sugar. As a result, they lower LDL (bad) cholesterol levels, lower blood pressure, and aid in the management of diabetes. Plant-based proteins were also developed to decrease the inflammatory response, lowering the risk of coronary heart disease over time.
Shortfalls of Pea Protein
Pea protein does have some possible drawbacks. Pea Protein contains purines which can impact patients with gout because purine breaks down into uric acid, which forms crystals in the joints and causes pain and inflammation. Although protein might help with weight loss, it's vital to remember that eating more protein than your body requires can be harmful. Weight gain occurs when more calories are taken than can be expended, regardless of the sort of food consumed.
Finally, the more money you pay, the higher the quality of the goods you will receive. Cheap additives and chemicals can be found in lower-cost protein powders. Researching excellent vegan protein powders can assist you in determining which one will provide you with the most value for your money.
Final Verdict
Plant Proteins especially Pea Protein Isolate can help you get the extra protein you need if your diet isn't providing enough, and pea protein powder has numerous health benefits, so it's a viable substitute to animal products. It's crucial to remember, however, that pea protein should not be used in place of a well-balanced diet.
]]>