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What to Eat Before & After a Workout
What you eat before a workout gives you the power to complete your training and defines your performance. However, what you eat after your workout is no less important. A proper post-workout meal helps your body recover, build muscle, and replenish its energy levels. Understanding how exercising affects your body is crucial if you want to achieve desired results. That’s why figuring out the best pre- and post-workout meals might be challenging. But once you find what works better for your body, you’ll be able to get the most out of your workout regimen. So, what food should you eat before and after a workout? And what is the best time to do that? Here’s your ultimate guide to healthy pre- and post-workout nutrition. What to Eat Before a Workout Like most fitness enthusiasts, you want to train harder, reach the set goals faster, and perform better every time you hit the gym. Not eating enough prior to your workout might make you feel dizzy, while overeating might make you feel bloated. Yet, fueling your body with the right amount of nutrients at the right time will provide your body with the energy and strength it requires for each workout session. Here are a few tips to help you choose and time your pre-workout meals properly: Do Not Forget to Hydrate Although it’s vital to consume enough water during the day, it becomes even more critical if you exercise regularly. Start drinking water a few hours before your workout. It’ll help you reduce dehydration, maintain your energy levels, and eliminate muscle cramps. Suppose you're not sure of your hydration status. In that case, you can follow the advice from the Academy of Nutrition and Dietetics, - light-coloured urine indicates proper hydration, while dark-coloured urine is a sign of dehydration. In short, drink plenty of water before your workout and keep on hydrating while exercising. And most importantly, listen to your body. It might take some time to figure out the right amount of water your body needs. So, don’t be afraid to experiment until you find the perfect ratio. Time Your Pre-Workout Meal Properly The right timing of your pre-exercise meal or snack is the key to maximizing your fitness efforts and results. “Ideally, an exerciser will properly fuel their workout by eating before activity and aid in recovery by eating after also. However, it is important to be smart; A heavy meal right before a workout may cause GI distress. About three hours before a workout is the best time to consume a pre-workout meal. If you are short on time, however, such as an early morning workout, a small meal of rapidly-digesting carbohydrates about 30 minutes prior will fuel your workout and should be gentle on your stomach. If you are participating in a long race or tournament, or will otherwise be highly active for over an hour, it is important to fuel mid-workout as well. Typically, solid foods could be problematic, but a small snack of carbohydrates will give you the energy you need to continue. Additionally, proper hydration will aid in digestion, but consuming a large amount of liquid all at once may cause gas or bloat. Consuming small amounts of fluid every 15-20 minutes will keep your hydrated while keeping your digestion moving.” Lisa Patten, Fitness Expert at Sport Fitness Advisor Try getting your pre-workout meal 2-3 hours before going to the gym. This way, your body won’t be digesting food while you’re exercising but still have many useful calories left to help you enhance your performance. If you don’t have enough time for a full meal a few hours before your workout, get a small snack 30-45 minutes before your gym session. And remember: the sooner the physical activity, the simpler and smaller your meal should be. Best Pre-Workout Food You should choose your pre-workout meals based on the duration, intensity, and type of your workout. Eating a mixture of protein and carbs is generally a good rule to follow. If you decide to include fat into your meal, eat it at least a few hours before training. “Before a workout, you want to eat something that will give you the energy to train but not be hard to digest so it weighs you down or makes you feel sluggish or bloated. After a workout, you want protein to help rebuild muscle, recharge the glycogen that was burned, and rehydrate. I personally, take whey protein in water an hour before. This gives me energy and hydration but does not weigh me down. Afterwards, I drink either whey mixed with fruit in a drink within a half an hour or have a full meal consisting of protein, carbs, and good fats.” Robert Herbst, Weight Loss & Wellness Expert and Powerlifting Champion Carbs Carbs break down into glucose, penetrate your muscle cells, and give you the energy to work out at your maximum capacity. Your muscles store glucose in the form of glycogen. During exercise, they use these reserves. That’s why eating carbs before you hit the gym floor ensures there’s enough glucose available in case your body needs to replenish glycogen stores. Protein Do not forget to add protein to your pre-workout meal or snack, especially if you’re going for a weight training or weight-lifting session. Protein helps your body to repair your muscle after the workout and at the same time, build bigger ones. Go for proteins that are easy to digest but don’t overdo it to avoid having an upset stomach while exercising. Amino-Acids According to studies, a properly timed consumption of Brand-Chain Amino Acids (BCAAs) prior to the workout helps you reduce muscle soreness and boost muscle protein synthesis. Having a dietary supplement that includes amino acids will increase the availability of amino acids to the muscle. GelPro Australia supplements, for example, contain essential amino acids glycine, lysine, and proline in higher concentrations than proteins in the food you eat. Here are a few examples of healthy and balanced pre-workout meals: If your workout starts in an hour or less: A fruit like banana or apple Greek yogurt with berries Protein bar Rice cake Mixed nuts and dried fruit If your workout starts in 2 hours or less: A protein shake (things to consider when buying collagen protein) A protein banana and berry smoothie Oatmeal with fruit or peanut butter Whole-grain cereal with milk Peanut or almond butter sandwich If your workout is in 2-3 hours or more: Brown rice and roasted veggies Baked salmon Lean protein and fruit Egg omelette with toast and avocado Whole-grain sandwich with a side salad What to Eat After a Workout Eating after working out is a must for a few reasons: Replace used calories and energy Restore glycogen reserves Promote muscle recovery and buildup Avoid getting fatigued Prevent low blood sugar Here are a few tips to help you choose and time your pre-workout meals properly: Rehydrate Shortly After a Workout We’ve already mentioned how crucial it is to hydrate before and during workouts, and it’s no less essential to do so after you finish exercising. You lose a lot of fluid with sweat, and that’s why you should make sure to restore your body with a sufficient amount of water. If you want to be precise, you can try weighing yourself before and after the workout. Once you have the numbers, drink around 500 ml of fluid for every half a pound you've lost. Or you can check your overall hydration level by checking your urine. Have a Snack or Meal Soon After a hard workout, you need to restore the energy your body lost as soon as possible. If you can’t prepare and eat the whole meal within 45 minutes of exercising, get a snack, and eat a bigger meal in a few hours. Try including a mix of carbs, protein, and fat into your post-workout meals to boost the recovery process and accelerate muscle growth. Protein will help you repair and build muscle after the post-workout protein breakdown. Some of the healthy protein foods include beans, fish, and tofu. Carbs will help you recover faster and replenish your body’s glycogen stores. Some of the healthy foods full of carbs include brown rice, nuts, quinoa, and whole-wheat bread. A moderate amount of fat in your post-workout dish can contribute to reaching your muscle growth goals. This study shows that whole milk was stimulating muscle growth after the workout more than skimmed milk. Best After-Workout Food If you strive to maximize your workout efforts, ensure your post-workout meal consists of easily digestible foods with nutrients for better recovery. “You want to consume very little fat with a 3:1 carb to protein ratio. Foods like chicken and rice, sweet potatoes and your meat or protein of choice, eggs and potatoes, and even a sandwich with sufficient protein between the bread will suffice.” Dr Rick Richey (DHSc, NASM, LMT), Leading Fitness & Nutrition Expert at Kuudose Here are a few examples of healthy and balanced post-workout foods: Protein: Eggs Chicken Cottage cheese Greek yoghurt Protein bar Salmon or tuna Carbohydrates: Oatmeal Pasta Potatoes Chocolate milk Chia seed pudding Crackers Fats: Peanut and almond butter Avocado Coconut oil Dried fruit Nuts Flax seeds Is it better to eat before or after the workout? “The answer depends on your workout goals. If your goal is to lose weight, it is better to eat a protein-rich meal after the workout. If you're working on your strength and stamina, you should have a light meal two to three hours before exercising. Another thing to factor in is your personal stomach sensitivity. For some, one hour before working out is enough to digest most of the food, while for others, even a slight amount of food before a workout can cause heartburn and an upset stomach. Also, whether you prefer or not eating before a workout, eating after the workout is mandatory. Your body will need nutrients to recover the muscles and increase their mass.” Dr Nikola Djordjevic, MD, Medical Advisor at WhatASleep Takeaway If you’re keen on exercising and getting the most out of it, it’s crucial to eat proper pre- and post-workout meals to help your body top up its energy levels. Otherwise, drink plenty of water and listen to your body. “Depending on the type of workout, it can be beneficial to eat before and after working out. Eating before exercise provides the body with fuel to use during the workout. Carbohydrates are stored in the muscles and liver and the body will tap into these stores during intense exercise to sustain energy and maximize performance. Eating after exercise is essential for adequate recovery.” Claudia Hleap, MS, RD, LDN, Registered Dietitian Remember, there’s no one-fits-all guideline for what you should eat and when. Base your food decisions on the environment you’re in, the intensity of your workout schedule, and your individual needs. Try new things and experiment with your pre-and post-workout meals until you find what’s best for you. Enjoy the ride!
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How to Boost Your Immune System
Just like the rest of the world, you might be feeling anxious about the state of your health right now. However, COVID-19 outbreak isn’t time to stress and feel weak, it’s time to do everything you can to strengthen your immunity. A balanced diet and a healthy lifestyle can contribute to fighting off negative feelings and keeping your immune system strong. So, instead of panicking, here’s what you can do to boost your immune system and increase your energy levels. P.S. Remember that you should always take care of your immune system, and not only during the pandemic. Your Immune System The immune system is your body’s natural defense mechanism against viruses, infections, bacteria, and other disease-causing microorganisms. That’s why if you want it to keep working at the highest levels, it’s critical that you include a few immune-boosting habits into your lifestyle. So how exactly does your immune system work? The immune system consists of cells, tissues, proteins, and organs. Once a foreign microorganism enters your body, the immune system reacts to it and tries to get rid of it. If it fails to do so, the infection starts spreading in your body successfully, and as a result, you get sick. Of course, it’s impossible to protect yourself from every single disease. So, if you end up getting any of the common colds, your immune system responds to it with fever. Although it’s a nasty feeling, it means that your body is trying to fight and make you free of that infection. It explains why people with weak immune systems catch colds more often than those with more robust immune systems. So, if you want to avoid illnesses, you better make sure your body’s natural barrier works well. 5 Ways to Boost Your Immune System Now that you know how essential your immune system is for preventing different diseases, it’s time to learn what you can do to strengthen it. Here are a few immune-boosting tips you should follow to stay healthy. Sleep Well Getting enough sleep is critical for your overall well-being. According to this study, those who sleep less than six hours are more likely to get sick or develop respiratory problems. So, ensure you’re getting 7-9 hours of sleep per night because it’s one of the most effective and easiest ways to keep your immune system in good shape. So why not take advantage of quarantine and give your body enough rest? But, if sleep is something you struggle with, the consumption of reishi mushroom extract can help, for it can improve sleep quality. “A multitude of studies point to seven hours as the magic number when it comes to how much sleep a person should aim to get each night. However, this can vary slightly with each individual. Additional research suggests that “catching up on sleep” actually does not offer the body any advantages over getting a steady dose of seven hours of shuteye every night. While at rest, the body is quite busy. The body is genetically designed to sleep at night when the sun goes down and rise with the sun, and during this time, it repairs itself and releases toxins so one can arise feeling renewed. But without sufficient restful sleep, it’s hard to feel refreshed and energized at the beginning of a new day. Those that practice irregular sleep patterns or work night shifts, for example, may struggle with their health simply due to lack of sleep, which can result in chronic inflammation and diseases such as diabetes and premature liver failure. Lack of sleep can also result in lower levels of HDL cholesterol (the kind that protects); higher levels of triglyceride, which has been linked to increased risk of heart disease; and higher amounts of body fat.” Dr. Lisa Ballehr Avoid Stress Stress can strongly affect your immune system, and unfortunately, not in a good way. High stress levels might lower and weaken your body’s defense mechanism significantly. That’s why as hard as it sometimes might be, try to avoid stressful situations and control your reactions to them. And if you’re looking for some inspiration on how to lower your stress levels, practice yoga, read, meditate, listen to music, watch an uplifting movie, or exercise. “The term “stress is a killer” is clearly evident by its ability to wreak havoc in the entire body while chronically diminishing the immune response. In turn, this lowers the body’s ability to defend itself from all pathogens, including viruses, bacteria, mold, parasites, and candida. When under stress, your body is in an exhaustive state that handicaps its ability to defend itself. Restoring the autonomic nervous system to a parasympathetic state and breaking the destructive cycle of stress is also outlined in my book and can be accomplished through a simple mindfulness meditation practice.” Dr. Gerry Curatola, Founder of Rejuvenation Health Take Good Care of Your Hygiene Although it’s a well-known fact by now, we’ll repeat it one more time. Washing your hands with soap and warm water for at least 20 seconds is the best way to protect yourself from various pathogens, including coronavirus. So, make this fun activity your habit. Do it all the time, especially after you sneeze, cough, come from outside, use the restroom, or before you decide to touch your face. “As a food scientist, my first and foremost advice is to take care of the basics: unprocessed, healthy food, and good hygiene. You should make sure that you have enough food to provide you the necessary vitamins, minerals, protein, and healthy fat, as well as the most basic hygiene products, like soap, clean water, and alcohol-based sanitizers.” Dr. Asli Tanugur Samanci, CEO and Founder of BEE & YOU Increase Your Vitamin Intake Providing your body with enough vitamins and minerals is essential if you want your immune system to be reliable and perform its functions properly. “On a macro level, fruits, veggies, lean protein, and healthy fats, as well as fermented foods, are ideal for keeping the body and immune system working well. On a micro level, some of my favorites are foods rich in key nutrients for immune health, including vitamin D, vitamin C, Vitamin A, iron, zinc, and vitamin E. Great sources of these foods include oysters (smoked are awesome! And less expensive!), liver (we make homemade chicken liver pate), leafy greens like kale, broccoli, spinach, and Brussels sprouts, and fatty fish like salmon.” Aubrey Phelps, Perinatal and Pediatric Nutritionist Vitamin C is one of the biggest immune boosters. You can easily find it in citrus fruits (eg., lemons, limes, grapefruit, tangerines, oranges) or vegetables (e.g., bell peppers, broccoli, spinach, kale.) Since your body doesn’t produce or store this vitamin, you need to ensure you’re getting its daily intake. If you find yourself unable to eat enough fruit and vegetables that contain vitamin C Vitamin B6 contributes to supporting biochemical reactions in your immune system. You can get it from chicken, tuna, salmon, chickpeas, and some green vegetables. Vitamin E is one of the most potent antioxidants as it helps your body prevent infections and maintains your immune system function. It’s a fat-soluble vitamin, so you need to remember that it needs fat to be absorbed properly. That’s why nuts and seeds are the best sources of Vitamin E. Other vitamins that can help you boost your immune system include Vitamin B12, Vitamin D, Calcium, Copper, Iodine, Iron, Zinc. You can find them in many foods like turmeric, dairy, whole grains, and legumes. Exercise Regularly Moderate physical activities are great for strengthening your immune system. Moreover, regular workouts can make you feel more energetic and happier. Exercising also contributes to advancing blood circulation in your body, and as a result, helping your immune system fight off alien organisms faster. However, you should remember that excessive exercise can lower your natural immunity. So, as much as you might love working out hard, you should find a perfect balance between training and rest. “The increased blood flow from exercise stimulates the lining of our blood vessels, known as the endothelium, and causes it to release beneficial, medicine-like compounds into our bodies. These compounds help keep our immune system working well. The key is not to overdo it with exercise as that can act as a stressor on the body and decrease immune system function (this is part of the reason why people often get sick when they start a new gym routine). Listen to your body and, if you're not feeling up to par, take it easy on the workout. Otherwise, keeping your body moving helps keep it healthy.” Marissa Szabo, Certified Health Coach & Founder of Well & Simple Final Words Your immune system is a complex construction that requires your input to withstand various disease-causing bacteria. That’s why taking care of your body’s defense mechanism should be your number one priority all year round. Do you want to boost your immune system naturally? Then you should do your best to give up harmful habits, eat healthy food, exercise, get enough sleep, lower your stress levels, practice proper hygiene, and monitor your daily vitamin intake. If you experience health problems very often and are concerned about the state of your immune system, you should never turn to self-medication and consult your doctor first.
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5 Nutrition Hacks to Make Your Hair Stronger
Have you been trying to figure out how to make your hair grow stronger? Maybe you’ve been doing lots of different things to strengthen and moisturize brittle hair, but just aren’t seeing results. If this sounds like you, read on, we have got you covered! We are going to share just how connected proper nutrition is to stronger hair. We are breaking down five nutrition hacks to show you how to make your hair stronger. 5 Nutrition Hacks to Make Your Hair Stronger #1 Eat Enough Healthy Fats: Fats have gotten a raw deal. Once shunned and thought to be an unhealthy food group, fats have come a long way. With the boom in diets like keto and paleo, more people are realizing just how important fats are for overall health, peak performance and even weight loss. We need healthy fats to support things like hormone balance, for fat-soluble vitamin absorption, and to support energy and cell growth. Fats can also help support stronger and longer hair. Healthy fats like avocados are rich in fat-soluble vitamin E, which has been shown to play an important role in hair growth. Nuts like almonds are also a great source of vitamin E to help make your hair stronger. #2 Get Enough Omega-3 Fatty Acids: Essential fatty acids are fats that we must obtain from our diet. Our bodies cannot produce them, so we have to consume things like wild-caught fatty fish, walnuts, chia, and flaxseeds to get these fats. These fats are incredibly important for things like heart health, reducing inflammation, and supporting healthy hair and skin. And, studies have found that not getting enough essential fats can lead to hair loss. Bulk up your diet with plenty of healthy fats rich in essential fatty acids like the omega-3 fats found in wild-caught fatty fish, and plant-based superfood seeds. Not getting enough essential fatty acids in your diet? You could also consider supplementing with a high-quality fish oil. #3 Focus on Quality Protein: We need protein for much more than just muscle growth. When you aren’t getting enough protein in your diet, your body is going to allocate the protein that you do have to the most important places. What this means is that your hair is going to miss out on this vital nutrient. This can quickly lead to poor hair health since hair and nails are primarily made up of protein. We need to fuel our bodies with quality protein sources in order to promote optimal hair growth and health. Try to get things like grass-fed meat, wild-caught fatty fish, and even some collagen protein into your diet for a protein boost. Read on to learn more about the additional benefits of collagen for hair health. #4 Get More Collagen: Collagen is super important for overall health, and this includes the health of your hair. Since our hair is primarily made up of protein, it makes sense that we need to make sure we are adding enough to our diet. Collagen happens to be an excellent option since it happens to be the most abundant protein in the body. Collagen provides the body with the amino acids it needs to build keratin, which is the primary protein hair is made of. Collagen may also help prevent age-related hair loss. It’s also really easy to add to your diet. Gelpro offers premium-grade collagen hydrolysate to make it easy to digest, absorb, and incredibly easy to add to smoothies, coffee, tea, or your favorite beverage. Many people see great success with adding collagen protein to their supplement routine for hair and skin health. Marine collagen also makes an ideal collagen protein option for supporting healthy hair. This is why marine collagen is often referred to as “beauty collagen.” Gelpro’s Advanced Marine Collagen is made from wild-caught codfish and is enhanced with a food-grade enzyme to help increase absorption. This ensures that you are fueling your body, and your hair, with collagen it can actually use. #5 Stay Hydrated: While staying hydrated is a key part of preventing dehydration, hydration is also needed to promote hair growth. Just like you can’t expect a plant to grow without water, you can’t expect your hair to either. Your body needs hydration for growth, moisture, and to building new strong hair. Stay on top of your hydration throughout the day by always having a reusable water bottle handy. Sip throughout the day, so you don’t ever actually feel thirsty. You don’t want to get to the point where dehydration is already setting in by the time you reach for that glass of water. Staying ahead of it is key. Bonus Tips to Help Make Your Hair Stronger Manage Stress: Chronic stress can lead to all sorts of unwanted health issues, and it can certainly cause imbalances in the body making it difficult for you to grow that long and strong hair you are looking for. Chronic stress can cause our hormones to be out of whack, which can, in turn, affect the strength of your hair and how fast it grows. Get Enough Sleep: So you may be wondering what sleep and growing strong and healthy hair have to do with one another, but trust us, it does. Sleep is a time when your body can rest and restore. When you aren’t getting enough sleep, your body isn’t working optimally, which means your hair is likely not growing as quickly as you would like. You may also notice your hair is weaker than usual. Growing strong and healthy hair means taking care of your entire body, which means getting more sleep. Sleep is also important for stress reduction, which we now know is also important for the health of our hair. Stick to Natural Products: If you are trying to strengthen your hair, you are going to want to stay away from the products that contain harsh chemicals. Stick to natural oils to help moisturize your hair. Coconut, Avocado, and Argan Oil are all excellent options. Diet Matters It’s so important to remember that our outside appearance is truly a reflection of our overall health. Poor skin health, and damaged, brittle hair is a sign that we may not be getting everything that we need. By making some dietary tweaks through enjoying more healthy fats, protein, and getting collagen into your diet, your hair will become stronger. Plus, you’ll be supporting your health from the inside out, so it’s a win, win.
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What is Hydrolyzed Collagen?
Hydrolyzed protein powder is becoming one of the most popular ways to add supplemental protein to your diet, and for good reason. Not only is most hydrolyzed protein odorless and flavorless, but it is also jam-packed with health benefits, many other protein powders simply can’t compete with. Article at a glance: What is Hydrolized Collagen?The Benefits of Hydrolyzed CollagenJoint HealthReduce the Appearance of WrinklesGut HealthThe Right Hydrolyzed Collagen Protein For YouHow to Use Hydrolyzed Collagen What is Hydrolyzed Collagen? If the term hydrolyzed is new to you, simply put, hydrolyzed collagen is collagen protein that has gone through hydrolyzation, which is a process that breaks down amino acids into smaller units. The point of this is to make the protein more digestible. Generally speaking, all collagen protein is technically hydrolyzed as it all has to go through the process of breaking down the amino acids into proteins we are able to digest and absorb. However, there are different levels of hydrolyzation, as not all collagen protein is created equally. When looking for a collagen protein that you can use in just about anything from your daily green smoothie to your morning cup of coffee, you want to look for fully hydrolyzed collagen. The fully hydrolyzed collagen protein is going to be soluble in hot and cold liquids so you can easily mix it into any of your beverages. The Benefits of Hydrolyzed Collagen Since hydrolyzed collagen is broken down, the amino acids glycine, hydroxyproline, and prolines are able to be digested faster and easier, so you can actually feel the benefits. Hydrolyzed collagen protein like Gelpro’s Peptipro Collagen Hydrolysate contains 18 different amino acids, including eight of the nine essential amino acids. It’s a rich source of glycine, making it the ideal supplement to help support joint health. Hydrolyzed collagen is also ideal for supporting skin elasticity, supporting the lining of the gut, and reducing the appearance of fine lines. Let’s take a closer look at some of the health benefits of adding hydrolyzed collagen to your supplement routine. Support Joint Health: One of the most popular reasons people use collagen protein is to help support joint health. Studies have found that hydrolyzed collagen protein can help strengthen the joints while also protecting joints from damage. Help Reduce the Appearance of Wrinkles: Here’s another impressive benefit of using hydrolyzed collagen. Since your skin is made up of collagen proteins, it makes sense that supplementing with hydrolyzed collagen protein may be able to help support the health and appearance of your skin. Many studies have looked at how collagen supplementation can help reduce the appearance of wrinkles while also improving skin tone and elasticity. Gut Health: If you suffer from leaky gut or any gut-related issues, collagen protein may be able to help. Collagen protein contains the amino acids proline and glycine, which have been found to help support damaged gut walls. So, if you are in need of some serious gut health support, consider adding collagen protein to your daily smoothie. Finding the Right Hydrolyzed Collagen Protein For You If you want the convenience of being able to mix your daily dose of collagen protein into any of your beverages, then you will want to choose a hydrolyzed collagen protein that is soluble in both cold and hot beverages. Gelpro’s Peptipro Collagen Hydrolysate makes a wonderful collagen supplement choice as you can reap all of the benefits collagen has to offer with the ability to mix it into coffee, tea, or your daily protein shake. How to Use Hydrolyzed Collagen One of the best things about hydrolyzed collagen is that due to the hydrolyzation process, not only are you left with a super easily absorb-able form of collagen protein, but the collagen powder itself will be flavorless and odorless. This makes taking your daily dose of collagen easy. Ready to start reaping all of the amazing health benefits collagen has to offer? Here are some of our favorite ways to enjoy hydrolyzed collagen: Supercharge a bulletproof coffee: Make your morning cup of coffee with a teaspoon or two of ghee, a serving of hydrolyzed collagen, and some MCT oil. This packs a huge power punch of nutrition and mental acuity and focus. Enjoy with tea: Prefer tea over coffee? Try mixing hydrolyzed collagen in your morning cup of tea. Recommend you remove the teabag first! Blended into smoothies or protein shakes: Up your protein intake by blending some hydrolyzed collagen into your daily smoothie or protein shake. This one is perfect for immediately after your morning workout. Make protein muffins: Try making grain-free, paleo-friendly protein muffins using almond flour and hydrolyzed collagen. High protein super yum snack to keep you going.
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Is Beef Liver Good For You?
Discover the Nutritional Benefits of Beef Liver
Adding organ meats to your diet is not as taboo a topic as it may have been a few years back. In fact, it is becoming popularised as more information is unveiled about the benefits of organ meat (and particularly liver) consumption for overall health. Nutritionists among many other healthcare professionals have dubbed beef liver as "nature's multivitamin", containing many essential vitamins and minerals we need for optimal health. Gram for gram, it's one of the most nutritious foods on the planet, but it's also become well known for its polarising peculiar taste & texture. Loved by some, not popular among many. The nose-to-tail approach has been dismissed in modern society, and with it, the many benefits of the simple superfoods our ancestors once thrived on. Thanks to the industrialisation of agriculture and the boom of the meat industry, we've developed an "ick" and lost convenient access to many traditional and nutritious animal foods. There are often a number of questions that pop up before someone is comfortable adding organs such as beef liver to their diet. Aside from wondering what it tastes like, many people wonder: Is beef liver good for you? Is it really as good of an iron source as it’s made out to be, and Where to buy quality beef liver since not all beef liver is created equal We’re breaking down all the information you need to know about beef liver, all of the nutritional information you’ll want to know, the nutritional benefits of beef liver, as well as where you can buy grass-fed and organic beef liver, and more specifically freeze-dried beef liver which is the easiest and best kind to consume. What are the benefits of Beef Liver? Beef Liver is truly nature’s multivitamin, with natural nutrient densities that are unparalleled. On a per calorie basis, Beef Liver is an incredibly rich source of essential vitamins, minerals, and protein, with a very low fats and carbs price tag. You get a lot of nutritional value from very small servings and not many empty calories. Beef Liver nutrition facts: To break this down further let's look at the macros in a 100g serving of Beef Liver: 133 calories 20g protein 3-4g fat - 1.33g of that saturated 3-4g carbs (none of which are sugars) Not all Beef Liver is created equal Some people are put off by the liver's function as a filtering and detoxifying organ, and even though toxins only pass through the liver and aren't actually stored in it, it's highly important to look for antibiotic-free, hormone-free and GMO-free livers that are ethically and sustainably sourced. Grass-fed and organic beef liver is an excellent source of: Protein All 9 essential amino acids Iron Copper Preformed Vitamin A Antioxidants (Vitamin A, C, E & Selenium) Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B5 (pantothenic acid) Vitamin B6 (pyridoxine) Vitamin B7 (biotin) Vitamin B9 (folate) Vitamin B12 (cobalamin) Vitamin D (particularly D3) Vitamin K Choline Omega 3 fatty acids How much protein is in Beef Liver? Beef liver is an extremely clean source of protein, and one of the biggest reasons people will add it to their diet. As mentioned above, 20% of 100g serving of beef liver is pure protein. Beef liver also contains all 9 essential amino acids. Getting enough protein in your diet is key to supporting a healthy metabolism, as well as promoting healthy muscle growth and repair. But isn’t Beef Liver high in cholesterol-causing saturated fat? High cholesterol foods can be concerning for anyone who is looking to watch their cholesterol levels, or for anyone who may have high triglyceride levels. So, as with any animal product, wondering if beef liver is high in cholesterol is a valid concern. So, the short answer is yes, beef liver is high in saturated fat. However, this is no reason for it to be frowned upon or avoided. Why? Research shows that it may not necessarily be the saturated fat in foods (especially healthy foods like beef liver) that causes high cholesterol. It may have more to do with cholesterol produced in the body. Not only that, but more research (and this) is showing that if you consume cholesterol-rich foods like beef liver, your body will produce less as a way to keep your cholesterol levels balanced. While beef liver is high in saturated fat, this may not be an issue and there may be a multitude of other factors that should be taken into account before we place blame on liver for high cholesterol numbers. Nonetheless, everyone responds to specific high cholesterol foods differently, so always speak with your preferred healthcare provider about your concerns if it relates to you. Is Beef Liver a better source of iron than synthetic supplements? Beef Liver is an incredibly rich source of iron, where a 100g serving provides 99% of your RDI. It also contains copper. Consuming these two nutrients together increases their bioavailability (how well the body absorbs and uses them). Maintaining healthy iron levels is essential for preventing anemia, and recent research has revealed that many iron deficiencies are accompanied by copper deficiency. Most general practitioners (GPs) are likely to recommend Ferro-grad C or Maltofer, however even in high doses, some people do not absorb these supplements effectively. The great thing about beef liver is that it’s rich in heme iron which is more easily absorbed than non-heme plant-based sources of iron. Beef liver has enough iron (8.8 mg per 100 grams) to really give your body a nice boost, which is especially important if your iron levels tend to be on the lower side. It’s important to add iron-rich foods into your diet to support optimal iron levels and reserves so that your body can correctly produce hemoglobin the substance that your red blood cells need, and use to carry oxygen. Is Beef Liver a good source of choline and why is choline important? Beef Liver contains one of the highest sources of choline,with approximately 414mg per 100g serving. Choline supports vital bodily functions such as cell maintenance, DNA synthesis, nervous system health, metabolism function + more. It's an incredibly important micronutrient that helps the body detoxify whilst absorbing more nutrients, and preventing fat from accumulating in our liver. Which unique vitamins are found in Beef Liver? B VITAMINS Beef Liver is rich in many in B vitamins (listed above), which help the body turn food into energy and with the formation of new red blood cells and overall cellular development. It's an excellent source of Vitamin B12 which supports a healthy nervous system, helps regulate our mood and assists in preventing anemia. Nutritionist Steph Lowe highlights grass-fed and finished animal proteins as the best source of B12 available and stresses that “it is not possible to get B12 from a plant-based diet”. VITAMIN A Vitamin A is a fat-soluble vitamin that plays quite a few important roles in supporting overall health. It helps support healthy vision, immune function, and kidney function, and beef liver happens to be one of the richest sources of vitamin preformed A. This form of vitamin A is not the same as beta-carotene found in orange foods such as carrots and capsicum, which our body has to work to convert into a usable form of retinol. So, how much vitamin A is in beef liver? In a (3oz or 85 grams) serving of cooked beef liver, you will get about 22,175 IU’s. The recommended daily intake of Vitamin A will vary from person to person and depends on their age, and gender. As a general guide, the RDI of Vitamin A for men is 3,000 IU per day; Women 2,300 IU and for pregnant women 2,566IU. Can Beef Liver cause Vitamin A toxicity? As outlined by Nutritionist Steph Lowe, avoiding foods high in Vitamin A because of toxicity concerns is ironic and problematic. Studies on the toxicity of vitamin A have only taken into account synthetic forms, rather than real and natural wholefoods. Vitamin A from food sources such as beef liver is absorbed and used by the body differently to synthetic supplements. The benefits of consuming vitamin A from Beef Liver has a lot to do with the other micro nutrients that are also found in this ancient superfood. As previously mentioned, alongside Vitamin A beef liver also contains Iron, Vitamin B12 and folate, which are well known for preventing neutral tube defects, preeclampsia and miscarriages. Not only does Vitamin A offer support during pregnancy it's also vital for assisting with postpartum tissue repair and supporting the immune system. Where to buy Beef Liver or Beef Liver Supplements? With increased demand, you're now more likely to find fresh beef liver at local butcher, but unfortunately grass-fed and organic beef liver can be hard to source depending on where you live. If you are on the search for high-quality grass-fed and finished beef liver supplements, we have you covered. We actually have the most convenient way to get this superfood into your diet without actually having to cook it or eat it, which is a big plus for some people who would prefer to avoid the strong taste of liver. We source the highest quality grass-fed & finished livers and simply freeze-dry and mill them to best preserve their nutritional value. Our beef liver powder comes in both powdered and encapsulated forms. The powder is easily incorporated or (or snuck into) your meals. Our Organic Grass Fed Beef Liver Capsules make it easy and convenient to introduce this incredible wholefood supplement into your wellness routine. Capsules allow you to reap all of the amazing health benefits beef liver has to offer without the taste. All of our beef liver products are: 100% Australian Made 100% organic, grass-fed and always grass-finished 100% hormone-free 100% antibiotic-free 100% GMO free Non-defatted Humanely & Sustainably grown Discover the incredible benefits of Beef Liver and shop our Beef Liver Capsules or Powder today!
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MCT Oil For Energy Support (Plus, How To Use It)
MCT oil has become increasingly popular in the health and fitness industry, and more and more people are turning to this supplement to help support energy levels, assist in weight loss efforts, and help boost healthy fat intake. Let’s take a look at what MCT oil is, the benefits of adding it to your diet, and then three was you can use MCT oil. What is MCT Oil? MCT oil is a dietary supplement made up of medium-chain triglycerides. These types of fats are found in coconut oil and act a little differently in the body when compared to short and long-chain triglycerides. MCT’s are unique as they go right to the liver after ingestion to be used as an immediate source of energy. This means that fats like the ones found in MCT oil are less likely to be stored as fat. MCT oil is also commonly used among those who follow a ketogenic diet since the medium-chain fats are not stored as fat, and can also be turned into ketones which the brain can use for energy as opposed to glucose. The Benefits of MCT Oil For Energy So, what are the benefits of using MCT oil? One of the primary reasons people add MCT oil to their diet is to help support energy levels. Since the fats in this oil are sent directly to the liver from the gut, most people experience an immediate and sustained boost of energy. Due to MCT oils energy supporting properties, many endurance athletes use this supplement to help fuel their body before an athletic event. MCT oil may be able to help boost overall endurance during exercise. (1) The energy boosting benefits of medium-chain triglycerides may also help support weight loss efforts since increased energy means a better chance you will have the motivation to stick to your exercise plan, and power through your workouts. The Different Types of MCT Oil When it comes to MCT oil, there are also different types of MCT fats, some better than others. Let’s take a look at the different options C6: Caproic Acid converts very quickly to ketones in the body, and is sent straight to the liver to be used as energy. However, it often leads to a strange flavour and gastrointestinal upset in some MCT oil products. C8: Caprylic Acid contains powerful anti-microbial health benefits, can be used as immediate energy, and is one of the two MCT fats we have in our MCT oil. This MCT fat is also great for gut health. C10: Capric Acid, is the other MCT fat we have in our product, and can also be used for immediate energy. C12: Lauric Acid is not able to be used as an immediate source of energy like the other three MCT fats, and not one that we use in our MCT oil. C8 and C10 are ideal as they are the MCT’s that can be used as immediate sources of energy, and aren’t known to cause an unpleasant taste or stomach upset. This is one thing that makes our MCT oil stand apart from others. Our product contains C8 and C10 fats providing you with a high-quality and effective MCT oil. 3 Ways to Use MCT Oil Ready to add MCT oil to your diet to help boost your overall energy levels? Here are three easy ways to incorporate this oil into your diet. #1 Mix MCT Oil in With Your Morning Coffee: One of the best ways to get your dose of MCT oil in is by adding it to your morning cup of coffee. This is an excellent way to supercharge your coffee by adding some healthy fat while also adding some longer and more stabilized energy levels that may sustain your longer than your average cup of caffeinated coffee would. The combination of the MCT plus the caffeine may be just what your body needs to support energy all morning. Plus, with a high-quality MCT oil like our Phat Performance MCT oil supplement, you won’t even notice it in your coffee. Our MCT oil has a neutral flavour, so you can still enjoy your morning cup of coffee without altering the taste. Want to add an even bigger energy punch to your morning cup of coffee? Try making a collagen coffee like one of our energy-boosting coffee recipes here. With the addition of MCT oil plus collagen, you will have long-lasting energy to get you through an intense workout, or a busy morning at work. #2 Enjoyed With Tea: Not a big coffee drinker? Not a problem! Similar to adding MCT oil to your morning cup of coffee, you can also add this energy-boosting oil to your cup of tea. Simply mix one tablespoon of MCT oil into your favourite cup of tea, and add some full-fat unsweetened coconut milk for an added healthy fat boost. #3 Mixed Into Shakes: Looking for a way to support energy levels after an intense workout? Try adding one tablespoon of MCT oil to your post-workout recovery shake. Here’s a post-workout recovery shake recipe to help you get started. Chocolate Banana Collagen & MCT Recovery Shake Serves: 1 Ingredients: 1 cup of unsweetened almond milk 1 frozen banana 1 Tbsp. raw unsweetened cocoa powder 2 tsp. raw honey 1 Tbsp. Phat Performance MCT oil 1 scoop of Peptipro Collagen Directions: Add all ingredients to a high-speed blender, and blend until smooth. Enjoy! Additional MCT Oil Benefits In addition to supporting energy levels, MCT oil may also be able to support health by: Promoting satiety, reducing the chance of overeating Supporting weight management Supporting healthy cholesterol levels. (2) Stabilising blood sugar levels Supporting brain health The Bottom Line If you are in need of a serious energy boost, adding MCT oil to your diet may be something you want to consider. MCT oil can benefit your energy levels whether you are trying to boost exercise endurance, have more energy after an intense workout, or simply need more energy to power through your busy day, MCT oil may do just the trick. Try adding a tablespoon to your diet each day in your morning cup of coffee or tea, or blended into a shake and see what it can do for your health and energy levels.
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Collagen and Vitamin C
Vitamin C and collagen: understanding the connection You may have heard about the importance of collagen for forming connective tissues to give your body support and shape. What you will be surprised to learn is that without vitamin C, your body won’t be able make collagen causing long-term health effects. What is vitamin C? Vitamin C is an essential micronutrient needed for tissues that make your body function. It is normally transported through your bloodstream for growth and repair of tissues in your body. Vitamin C acts as an antioxidant and prevents cells from breaking down in your body after they have been damaged from exposure to the sun, smoke or harmful compounds in your body. How does vitamin C help make collagen? Collagen is a protein made up of long fibrous chains, called polypeptides. Each link in the chain is an amino acid that keeps the collagen protein stable and mature. Vitamin C has a vital role during the assembly of the amino acids in collagen protein’s polypeptide chains. In particular, two essential amino acids, proline and lysine, use vitamin C to combine and link together in the collagen polypeptide chains. Without vitamin C, collagen formation is disrupted as the links in chains between these amino acids cannot form, weakening the collagen protein. Vitamin C deficiency effects on collagen in your body Collagen is an important protein that makes up all the connective tissue that holds your body together. It is considered a building block of your body that fills in-between your muscles, skin, arteries, organs and bones to anchor and keep strong. Your body continuously needs collagen to maintain and repair connective tissues lost to daily wear and tear. A deficiency of vitamin C, known as scurvy, in your body means collagen is not formed properly. The protein is weakened becomes less stable and more-temperature sensitive. If the collagen protein is broken down it leads to a weakening of all the collagenous structures in your body. This can cause tooth loss, joint pains, bone and connective tissue disorders and poor wound healing. Where to source vitamin C Clinical studies have shown applying vitamin C directly to your skin in creams, serum or patches stimulates a higher production of collagen in your skin, reducing the effects of skin damage from the sun. However, your body doesn’t naturally produce vitamin C. To keep up levels in your bloodstream for other parts of your body, you need to ensure you are eating enough in your diet. Vitamin C is a naturally occurring nutrient that can be found in a variety of fresh fruit and vegetables. Two of the highest sources of Vitamin C in the world are Kakadu Plum and Camu Camu. You will find Camu Camu in our Peruvian SuperBlend Collagen Your body can get adequate amounts of vitamin C by including: Citrus fruits Green leafy vegetables Strawberries Tomato Papaya Broccoli. You can take a supplement of vitamin C orally to improve the levels in your bloodstream. Want to learn more about the importance of supplements? Follow us on Instagram to stay up to date on latest products and developments instagram.com/gelproaustralia/. References Traikovich, S.S. Use of topical ascorbic acid and its effect on photodamaged skin topography Arch Otolaryngol Head Neck Surgery 1999; 125(10):1091-8
Learn moreIs Good Quality Pure Collagen Really That Hard to Find?
The importance of collagen cannot be overlooked especially if you have crossed your thirties. Collagen is basically a unique form of protein that renews cells in different parts of our body such as skin, tendons, teeth, blood vessels, and bones. Collagen is responsible for 80% of all connective tissue and 75% of the skin. Collagen Reduction with Age With age, collagen in our body begins to decrease. The aging process is accelerated after the age of 30, when we start to lose about 1.5% of our natural collagen stores each year.Lowering of collagen in the body can lead to many health problems. When collagen is reduced in the cardiovascular system, it can lead to heart failure. Furthermore, lowered collagen can also cause loosening of teeth and your nail may also become brittle.Reduction of collagen has severe effects on the skin. It causes your skin to sag and wrinkle. How to Restore Lost Collagen and Defy Age? However, to restore its quantity in our body, intake of collagen protein is needed.You can consume it in the form of supplements. It is advisable to intake hydrolyzed collagen because when collagen is hydrolyzed into smaller molecules it is easier for the body to absorb. Benefits of Collagen Collagen offers abundant benefits. Daily intake of hydrolyzed collagen can help reduce fine lines, wrinkles, balance insulin levels, improve sleep, reduce hormonal belly fat and improve vision. In addition to this, collagen also helps you achieve smoother and tighter skin, facilitate healthy joints, manage stress, improve immune system and also improve blood circulation. The Best Source of Quality Collagen When it comes to finding good quality and purecollagen protein it can be difficult but it is not impossible. The best source of collagen is pure gelatin. Pure gelatin is derived and extracted from the collagen inside animal connective tissues and bones. It is loaded with amino acids including glycine, proline, arginine and hydroxyproline. Gelatin can be consumed daily by all people of all ages. It is a great source of protein and helps restore collagen that you tend to lose with age. For quick absorption of collagen and to meet collagen needs of the body quickly, as discussed earlier gelatin in hydrolyzed collagen form is possibly the best choice.You can find this form of gelatin easily on the market. -----------------------------------------------------------------------------------------------------------
Learn moreThe Collagen Deficiency
Collagen is a protein that is made up of specific amino acids including glycine, proline, arginine and hydroxyproline. Collagenmakes approximately 30% of the protein content in the human body however, it is found in abundance in animals.It connects and supports bodily tissues found in the skin, bones, tendons, muscles and cartilage. Functions of Collagen Protein Collagen performs a variety of functions such as: Provides support to the skin. The collagen protein fibers give the skin resistance to traction and strains. It constitutes 70% of skin mass.Collagen gives the skin strength and elasticity. It provides structure for fibrous tissues like tendons and ligaments. Collagen also plays an important function in bones. Bones are made up of a mixture of minerals called hydroxyapatite and collagen. They both work together to not only form the bone structure but also lend it flexibility and strength. According to the research study by Radiocarbon Laboratory, about 30% of bones are made up of organic materials and out of which 95% is collagen. Collagen makes up the walls of arteries, veins and capillaries of the body giving vessels a proper and a well defined structure and flexibility needed to effectively pump and transport blood throughout the body. Age Triggers Collagen Protein Deficiency As you age, collagen production in the body begins to decrease. This starts as soon as you hit 25. Decrease in collagen also slows down your metabolism rate. The decrease in collagen production affects skin volume and its physical properties too. Aging also changes the structure of collagen found in the body. Young skin has an organized pattern whereas in older skin it becomes thick fibrils arranged in disorganized bundles. As collagen decreases in the body with age, it creates the following health problems: Wrinkles Fine lines Skin becomes saggy Leads to hair loss, Gray hair High blood pressure Atherosclerosis Arthritis Far sightedness How to Meet the Body’s Collagen Needs? The best way to stimulate collagen synthesis is to consumeit in the form of supplements. You can find great collagen protein online.Taking high quality collagen supplements helps restore aged collagen to its former state. It helps improves your skin’s appearance and bone/blood vessel health.It is also found to promote anti-aging effects like joint pain and hair growth. -----------------------------------------------------------------------------------------------------------
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