L-Carnitine Guide: What Is It and Who Should Use It

Amino acids build proteins which build cellsOein other words they make up our very foundation. Every part of us starts with a cell; that means skin, hair, finger and toe nails, major organs, blood, and muscles to name a few of our components. The chemistry of amino acids gets tricky and some of them are synthesized or made from others. L-carnitine, an example of one of these, results from lysine and methionine combining in our bodies. We can also get it from red meats, avocados, and dairy as well as supplements.

Knowing where it comes from means nothing if you don’t know what it does for you. Actually it serves many important functions including helping muscles fight off the fatigue and soreness brought on by a heavy workout. It also burns fat, promotes energy, and helps dieters remain strong and not feel hungry.

L-carnitine works by carrying chains of fatty acids to the mitochondria (energy production centers) of cells where it turns into energy crucial for muscle function. Another way of saying it is that it metabolizes fat and converts it into energy. Our bodies make l-carnitine in the liver and kidneys and then store it in the sperm, muscles, brain, and heart. Although some people lack enough lysine and methionine to make l-carnitine or can’t absorb enough from their diets, it doesn’t happen very often. People tend to supplement their diets when they have certain medical conditions, which we’ll discuss later in this article and when they practice bodybuilding or other extreme athletics.

L-carnitine most notably benefits the human cardiovascular system by increasing heart energy and function. All these pluses make it extremely popular in the world of supplementation.

Some other conditions that may lead to L-carnitine deficiency are diets too high in fat, medications, liver and/ or kidney dysfunction, and an inherited inability to absorb it. If you experience symptoms such as chest or muscle pain, low blood pressure, mental confusion, or extreme fatigue, tell your doctor or trainer. It could be that using an L-carnitine supplement will eliminate these problems.

Researchers have studied L-carnitine for over 70 years. Some skeptics downplay the results, but generally speaking supplementing with this amino acid shows positive results. It promotes blood flow which increases energy, metabolizes fat rather than storing it up to add pounds, stimulates the memory and mental focus, builds strong muscles and helps keep them from breaking down too much in the catabolic state after working out, and helps dieters keep up their strength.

Different Forms

L-Carnitine comes in a number of easy-to-take forms, such as tablets, capsules, liquid, powder, and serum. The choice as to how best to ingest it is of course up to you. Liquid and serum enter the bloodstream more quickly and are more concentrated forms. When you apply the serum under your tongue it bypasses the digestive system, thus avoiding any stomach or intestinal upsets. This happens because the membranes in the mouth absorb it directly. Capsules digest a bit more quickly than tablets. Most products are vegetable rather than animal based.In most cases the L-carnitine combines with other amino acids and supplements. For instance a high quality protein powder usually contains a number of ingredients essential to building and preserving strong, lean muscle mass. You’d be wise to talk with your trainer, nutritionist, or healthcare professional to find which ingredients will best meet your needs.

Different Types

You’ll find that there are different types of L-carnitine. Because the chemical make-ups vary slightly some work better for specific functions than others:

• Acetyl-L-Carnitine- the acetyl group basically means a collection of acetyl acid. To put it simply the addition of it to the carnitine aids in good memory function and mental focus. As with other forms of L-carnitine it also increases energy
• L-Carnitine-L-Tartrate- tartrate, found in nature in some fruits, helps stabilize the L-carnitine. It’s also and effective antioxidant and some studies have shown it aids in more rapid muscle recovery after heavy stress
• L-Carnitine fumarate- especially good for both metabolizing fat and sending plenty of oxygen to the heart, both valuable properties for athletes
• D-Carnitine, D-L-Carnitine- only available synthetically and the FDA labels it as an illegal food additive
• Glycine Propionyl-L-Carnitine (GPLC) – especially good for muscles as it promotes strong blood flow to them and makes up for oxygen lost during workout. Enhances fat metabolism and waste removal from cells

Uses

In addition to helping those with carnitine deficiencies, L-carnitine supplementation may benefit individuals with the following conditions or goals:

Alzheimer’s

The research and studies sometimes conflict, but some believe that acetyl-l-carnitine may slow the effects of dementia occurring in early Alzheimer’s. This form of carnitine has proven effective in sharpening mental focus.

Anorexia

People with this condition often experience depletion of their amino acid levels and this could cause muscle deterioration. If you suffer from anorexia nervosa L-carnitine may help you get your strength back.

Better Workouts

Thanks to its fat metabolizing and energy production properties, many bodybuilders and others that exercise hard, find that supplementing with L-carnitine helps them get more bang for their buck when they work out.

Congestive Heart Failure

Congestive heart failure results when the heart becomes unable to pump enough blood to the lungs and other organs. L-carnitine improves heart health in many people that supplement with it. The extra energy it provides also allows them to get more exercise, thus stimulating the heart.

Chronic Fatigue Syndrome (CFS)

CFS remains a mystery, but some patients enjoy a better quality of life thanks to more energy when they supplement with L-carnitine.

Down’s Syndrome

L-carnitine, especially acetyl-l-carnitine aids memory and ability to focus. It has helped some people with Down’s syndrome improve in these areas.

Fat Burning

L-carnitine carries long-chain fatty acids to the mitochondria centers of the cells. These areas are where fat becomes energy so that muscles can burn it off rather than just storing it to add unhealthy weight to the body.

Heart Disease

Heart disease studies show impressive results when patients use L-carnitine. They seem less likely to experience chest pain, atypical heartbeats, or experience a second heart attack if they’d already had one. Additionally they often can exercise for longer periods.

High Cholesterol

Keeping cholesterol low is crucial to good heart health. L-carnitine helps raise good cholesterol levels and lower the bad.

Hyperthyroidism

This condition results when the thyroid gland works overtime, causing a number of uncomfortable symptoms. Regulating this gland is difficult, but L-carnitine has helped some people return to normal levels.

Infertility

L-carnitine may help boost sperm count in males.

Kidney Disease

L-carnitine is made in the kidneys and liver, so it stands to reason that someone suffering from a kidney disease or disorder will benefit from ingesting more of it.

Leg Cramps

Some people suffer from peripheral vascular disease which means blood isn’t flowing properly to the legs. Because L-carnitine improves energy and stimulates the muscles, supplementing with it may allow them to exercise more and get that blood moving.

Liver Disease

Alcohol abuse leads to a build up of fat in the liver. L-carnitine may help minimize and possibly reverse this damage.

Shock

People generally go into shock after an injury, experiencing a heart attack, or losing too much blood. One function of L-carnitine is improved blood flow to the heart and other organs, so it may decrease the effects of shock.

Weight Loss

Opinions vary as to how well L-carnitine works when it comes to making it easier to lose weight. We’ve seen enough studies and heard enough testimonials to believe that it definitely proves beneficial. The fact that it helps metabolize fat makes it advantageous to dieters.

Amino acids such as L-carnitine help vegans, vegetarians, lactating women, and others deficient in them to receive more complete nutrition.

Disclaimer: These uses are suggestions resulting from various studies. They are not to be considered medical advice. If you experience symptoms related to these conditions or wish to improve any functions, don’t do so without consulting a healthcare professional.

Foods

A number of foods contain L-carnitine, especially lamb and dairy products. Other meats such as beef also contain it, but in lower quantities. Poultry, fish, peanut butter, asparagus, avocados, nuts, seeds, legumes, and wheat also contain some amounts.

Side Effects

Each person has a unique chemical make-up and reacts differently to substances. L-carnitine may cause rashes, unpleasant body odor, increased appetite, or diarrhea, but is generally well tolerated. As with any supplement, be sure to follow label directions. Always remember that more isn’t necessarily better. It’s best to talk with your doctor, trainer, nutritionist, or pharmacist before starting any supplementation program. If you take any medications learn about any possible interactions before trying L-carnitine. Research all products carefully to ensure that you purchase only those with high quality ingredients. Too many supplements add excess sugar for taste and fillers for bulk.

L-Carnitine

Whether you’re a bodybuilder, runner, team-sport player, or just want to be fit and healthy, L-carnitine may prove beneficial to you. Although many questions about protein, amino acids, and supplements in general still exist, most research in these areas finds positive results. The study of how to achieve maximum health is alive and well. We encourage you to pursue your own personal best!

Acne: Natural Treatments and Solutions

Remember in high school when you just landed the perfect date. Someone that you were really excited to go out with. But when you wake up the morning of your date, your face looks like an infested waste land of bacteria and sore”’s making you only want to crawl back into bed. If this has ever happened to you then you have been a sufferer of acne. Most of us at sometime or another has suffered from some form of acne. Millions of dollars each year is spent dealing with this disease that affects woman and men alike. Though it is not a life threatening condition, it often leads to emotional and financial stress. With so many different types of acne that can occur and with so many different types of treatments available, the average person can become very confused as to what to do.

What is acne?

Acne is the term for plugged pores (blackheads and whiteheads), pimples, and even deeper lumps (cysts or nodules) that occur on the face, neck, chest, back, shoulders and even the upper arms. Acne affects most teenagers to some extent. However, the disease is not restricted to any age group; adults in their 20s – even into their 40s – can get acne. Acne can be upsetting and disfiguring. When severe, acne can lead to serious and permanent scarring.

Who gets acne?

Close to 100% of people between the ages of twelve and seventeen have at least an occasional whitehead, blackhead or pimple, regardless of race or ethnicity. Many of these young people are able to manage their acne with over-the-counter (nonprescription) treatments. For some, however, acne is more serious. In fact, by their mid-teens, more than 40% of adolescents have acne severe enough to require some treatment by a physician.

In most cases, acne starts between the ages of ten and thirteen and usually lasts for five to ten years. It normally goes away on its own sometime in the early twenties. However, acne can persist into the late twenties or thirties or even beyond. Some people get acne for the first time as adults.

Acne affects young men and young women about equally, but there are differences. Young men are more likely than young women to have more severe, longer lasting forms of acne. Despite this fact, young men are less likely than young women to visit a dermatologist for their acne. In contrast, young women are more likely to have intermittent acne due to hormonal changes associated with their menstrual cycle and acne caused by cosmetics. These kinds of acne may afflict young women well into adulthood.

While known for quite some time, the psychosocial effects of acne have not been fully appreciated until recently. The reasons for this are many. After all, everyone gets acne to one degree or another. In most cases, it goes away on its own. While it’s running its course, it is not a serious threat to anyone’s overall physical health. In addition, until the last couple of decades, there was very little anyone could do to treat it.

Natural Treatments

Today, virtually every case of acne can be resolved. The key to getting rid of acne lesions and preventing new ones from forming lies in knowing that resolution takes time. What works for one person may not work for another. A dermatologist’s help may be required. Treatments that promise “fast,” miraculous” or “overnight” results often capture the attention of acne sufferers hoping for quick resolution. However, the fact remains that acne does not clear overnight. On average, 6 to 8 weeks are needed to see initial results. Once acne significantly improves or clears, continued treatment is needed to keep acne from re-appearing. If acne does not improve in 6 to 8 weeks, treatment may need to be adjusted as not every acne treatment clears every case of acne.

What works for one person may not work for another. What is an appropriate treatment for one person may not clear another”’s acne because many factors affect resolution, including the cause(s) of the acne, a person”’s skin type and the kind of acne lesions present. With so many factors affecting clearance and a multitude of treatment options available (some only by prescription), a dermatologist”’s help can make a difference. Before prescribing treatment, dermatologists consider several factors, including the severity of the acne, types of lesions present, co-existing conditions, as well as the patient”’s age, skin type, lifestyle and motivation. The knowledge gained from considering these factors allows dermatologists to create effective individualized therapy that will resolve the patient”’s acne over time and prevent new lesions from forming. Sometimes a dermatologist may combine two or more treatment options. A patient may be instructed to use one medication in the morning and the other at night. Or, two medications may be combined in one prescription medication. Due to possible side effects, over-the-counter medications should not be combined unless directed by a dermatologist or other medical practitioner. Being that natural products have an extremely low percentage of negative drug interaction, many dermatologist might combine perscription medications with all natural treamtents that can be found over the counter. Approval of any over the counter treatment, natural or otherwise, should always be discussed before use with your doctor when combining them with your perscription treatment.

Baldness: Can Baldness Be Prevented or Slowed Down?

Are you going bald? Is baldness a sign that your body is wearing down? Unfortunately for many men, though, their body gets that signal prematurely, and they begin to lose their hair. This type of early hair loss, where otherwise healthy people begin to lose their hair, is caused by a build-up of waste products in the hair follicles. Hair loss in humans in the last century has created a multi-billion dollar business each year. So many products and prescriptions, flood the market promising dreams to many people with very few producing real or lasting results. However, with technology today, scientists have made amazing discoveries and given many people information that can help them make up their own mind.

What is baldness?

Baldness is the state of lacking hair where it often grows, especially on the head. The most common form of baldness is a progressive hair thinning condition called androgenic alopecia or ‘male pattern baldness’. It occurs in adult human males as well as some primate species. The severity and nature of baldness can vary greatly; it ranges from male and female pattern alopecia (androgenetic alopecia, also called androgenic alopecia or alopecia androgenetica), alopecia areata, which involves the loss of some of the hair from the head, and alopecia totalis, which involves the loss of all head hair, to the most extreme form, alopecia universalis, which involves the loss of all hair from the head and the body.

Causes & Symptoms

Incidence of pattern baldness varies from population to population based on diet and personal habits. One large scale study in central Victoria, Australia showed the prevalence of mid-frontal hair loss increasing with age and affecting 57% of women and 73.5% of men aged 80 and over. Male pattern baldness is characterized by hair receding from the lateral sides of the forehead, known as “receding hairline” or “receding brow.” An additional bald patch may develop on top (vertex).

The trigger for this type of baldness (called androgenic alopecia because it is caused by male hormones or androgens) is DHT, a powerful sex hormone. The mechanism by which DHT accomplishes this is not yet understood. In genetically-prone scalps, DHT initiates a process of miniaturizing follicles. Through this process, hair shaft width is progressively decreased until scalp hair resembles fragile vellus hair or “peach fuzz” or else becomes non-existent. Onset of hair loss sometimes begins as early as end of puberty, and is mostly genetically determined. Male pattern baldness is actually classified on the Hamilton-Norwood scale I-VIII. It was previously believed that baldness was inherited from a person’s maternal grandfather. While there is some basis for this belief, both parents contribute to their offspring’s likelihood of hair loss.

Natural Treatments

There are natural remedies for hair loss, however. While these remedies cannot restore hair or completely halt it from falling out, it can slow down the process.

1. One of the simplest home remedies for baldness is hydrotherapy. You can start this therapy daily by alternating putting a cold and hot cloth on your head. If this process is too cumbersome, try alternating currents in the shower. This home remedy can help prevent baldness as the water will increase circulation in your head and help wash away wastes that may be blocking the follicles.
2. Another possible way to increase the circulation to your scalp is to exercise regularly. Exercise has so many health benefits for your heart, weight, and overall physical well being, and it is a particular help if you are trying to fight baldness by keeping the circulation flowing.
3. Use herbal remedies to increasing the circulation to your hair follicles. Much like the natural hydrotherapy method, the herbal method will remove waste from the hair follicles.

There are a couple of methods you can try, but the easiest is to (a) increase your consumption of spicy foods, especially those foods that contain cayenne. Try to have a spicy meal at least twice a week to increase the circulation to your scalp. We know spicy foods often help clear our sinuses, but does it also make you think of clearing your head? Well, cayenne does just that to your scalp. Another option (b) is to take six cayenne capsules daily for continuously improved circulation. If you are not interested in the spicy foods method or are allergic to cayenne, try making a ginger compress (c). Make a cup of strong tea with 10 slices of ginger and a few drops of rosemary oil. Once the ginger tea is steeped, but not scalding hot, dip a washcloth in it. Wring out the cloth and apply it to your scalp. Leave the ginger compress on your scalp until it is no longer warm. Repeat this practice at least twice each day. Additionally, you can (d) pick up raw herbs and use them to make a rinse for your hair. Use it as a conditioner of sorts, and you should begin to see improvement. You can add rosemary oil, which has a pleasant smell, and some apple vinegar to the tea rinse. The silica products work because silica is a natural ingredient to strengthen your hair. Another herbal remedy (e) to help prevent baldness is to take the herb silica. Nettle and horsetail both contain silica. There are several ways you can and should take nettle and horsetail if you want to reverse hair loss.

One of the best products I have found is Natures herbs iPower Herbsi Hair Formula. The productis high concentration of biotin and silica help produce amazing results for hair loss.

Dandruff: Causes and Natural Treatments

Men and women alike spend a lot of time and money using products designed to clean and condition their hair. This is an essential part of everyoneis lives, as our hair makes up a huge amount of our total appearance. Unfortunately, the scalp doesnit receive the same treatment as the hair.

The number of scalp conditions seriously outweighs the number of hair issues that humans have. Hair can always be cut or removed if it has been damaged beyond repair, or you can have deep conditioners applied to your hair to help it regain its luster. If the scalp is damaged or irritated, then the entire head shares the problem. Using natural products to help treat the problem is recommended, and can be purchased easily.

What is the scalp?

In order to fully understand the scalp, one must fully understand its function on the human body. The scalp is defined as the natural outer covering or coat on the top of the head. It consists of three layers of tissue: the skin, an underlying layer of tissue and blood vessels, and the occipitofrontalis muscle stretching from the eyebrows to the back of the head. Except for its abundant growth of hair, the skin of the scalp resembles that of the rest of the body but is especially rich in blood vessels. Thus, profuse bleeding can be associated with scalp injuries.

The most widely known condition is dandruff, scaly scurf formed on and shed from the scalp, sometimes caused by seborrhea. Dandruff is very common. Up to one-third of the U.S. population is affected by this condition. While it is not considered a disease, dandruff is an aesthetic concern for many people.

The following problems tend to exacerbate dandruff:

• cold weather
• dry indoor heating
• stress (physical or emotional)
• food allergies
• nutritional deficiencies (B-complex vitamins or omega-3 fatty acids)
• use of hair spray and gels
• frequent use of electric hair curlers or blow dryers

Causes & Symptoms

As skin grows, epidermal cells push outward where they eventually die and flake off the head. In most people, these flakes of skin are too small to be visible. However, certain conditions cause cell turnover to be unusually rapid, especially common in the scalp. For those with dandruff, skin cells may die and be replaced about once every two weeks, as opposed to around once a month in people without dandruff. The result is that dead skin cells are shed in large clumps, which appear as small, white or grayish patches on the scalp. Though dandruff is believed to be the result of a combination of factors.

For those interested in the “science” of dandruff, the most common cause is the fungus Malassezia furfur (previously known as Pityrosporum ovale). This fungus is found naturally on the skin surface of both healthy people and those with dandruff. The fungus metabolizes human fat, resulting in a lipid byproduct that is antigenic. When Malassezia furfur grows too rapidly, the natural renewal of cells is disturbed and dandruff appears with itching. Other fungi may have a similar role in causing dandruff, as may certain bacteria.

Mild dandruff may be caused by overactive sebaceous glands. Other causative factors include family history, food allergies, excessive perspiration, use of alkaline soaps, yeast infections, and stress. Even the season of the year can contribute to the problem: Cold, dry winters are notorious for bringing on dandruff or making it worse. Symptoms of dandruff can also be aggravated by exposure to dust, UV light, harsh shampoos, and some hair dyes. In rare cases, dandruff may be caused by over use of hair gel or spray. Dandruff is easy to diagnose. The condition is characterized by the appearance of white flakes on the hair or on the shoulders and collar. People with oily hair tend to have dandruff more often. Dandruff usually does not require medical treatment. However, if, in addition to dandruff, a person also has greasy scaling on the face, eyebrows and eyelashes and thick, red patches on the body, he or she may have the more severe form of seborrheic dermatitis. This condition may require medical advice and treatment.

Natural Treatments

Products on the market treating dandruff are overwhelming in number all claiming to stop dandruff with very few delivering. One seeking a natural route to dandruff relief will find that the benefits are better and usually lead to a more satisfactory outcome than with non-natural products. Why use a product that treats the symptoms of a problem versus a product that eliminates the problem that causes the symptoms? For example: do you treat the runny nose or do you fight the virus causing the runny nose. Tea tree oil is such a natural productTea tree oil is a yellowish green-tinged essential oil with a fresh camphoraceous odour. It is taken from the leaves of the Melaleuca alternifolia which is native to the northeast coast of New South Wales, Australia. The oil is claimed to have beneficial cosmetic and medical properties . The term “tea tree oil” is somewhat of a misnomer since Melaleuca alternifolia is a paperbark rather than a tea tree (genus Leptospermum). Tea tree oil should also not be confused with tea oil, the sweetish seasoning and cooking oil from pressed seeds of the tea plant Camellia sinensis or the tea oil plant Camellia oleifera. Tea tree oil is a known antifungal agent, effective not only on the scalp, but the entire body against parasitic fungus. Studies on human subjects shows that shampoo with 5% tea tree oil has been shown to be an effective treatment for dandruff due to Malassezia furfur, the most common cause of the condition.

One such product that I recommend is Desert Essence Tea Tree Shampoo. This natural shampoo works to maintain the health and appearance of skin on the scalp and is soothing on the hair and scalp, while providing a restorative and inherent antiseptic. It is formulated with tea tree and lavender oil to gently cleanse and condition your hair and scalp for a truly clean shine. The essential oil of lavender is known to lift your spirits and give your hair sweet-smelling freshness all day. No animal ingredients are used in it or for testing. It is all natural, with no alcohol, artificial color or synthetic perfumes and can be used daily as needed.

Amino Acid Guide: The Building Blocks of Protein

Amino acids are defined as the building blocks of protein by a number of sources. But what exactly does that mean? Basically every part of us is made up of cells. Since they are also the smallest parts of us, they join together to make up our various components. Skin, hair, blood, tissue, organsOeeverything starts with a basic cellular structure. In fact some scientists put the number of cells in the human body at around 100 trillion.

Not only do amino acids build cells and form new proteins, they also repair and maintain existing cells. For example bodybuilders put tremendous strain on the muscles they use in training. They constantly work to build them up, but in the very process stress these muscles to the point that they’ll start to break down. It makes sense then that all athletes would need extra amino acids to keep them functioning at their top performance levels. That’s why it’s so crucial for anyone who works out or engages in regular, strenuous exercise to take in plenty of protein. If these folks try to get all their amino acids from food, the sheer bulk would keep them from being able to performOe thus the necessity of quality supplementation.

Protein is essential to healthy cell production and maintenance and it consists of chains of amino acids, which in turn combine in various ways to aid each cell in carrying out its specific function. The way the amino acids combine determines what each cell does in the body. Some of the things specific types of cells do are:

• Blood (hemoglobin) cells carry oxygen and nutrients throughout the body
• Antibodies fight illness and disease
• Designated cells create and maintain our structure (skin, fingernails, bone, hair, etc.)
• Certain cells produce hormones that promote physiological functions

The name “amino acid” was coined in the mid-nineteenth century. Chemically, each one contains amino and carboxyl groups. Scientists still study proteins, cells, and amino acids in the hopes of learning more about their complicated and intertwined structures. It’s interesting to note that each of us consists of approximately 20% protein, 60% water, and 20% minerals.

We all carry digestive enzymes which break down the proteins we eat into their individual amino acids. That’s so they are small enough to travel through our bodies into the areas where they are needed. Other enzymes re-form them into new proteins. Actually we all have more than 15,000 enzymes and between three and four times that amount of various proteins. In addition to building and repairing our infrastructure, amino acids work on our sleep patterns, moods, sex drive, mental focus, and they also produce all those chemicals in our brains. Clearly we are complicated beings and need all the help we can find to stay healthy both mentally and physically.

Scientists have identified twenty amino acids that are considered standard because of their basic genetic make-up. Additionally there are thousands of non-standard amino acids that form by chemical interactions of the standards. Within the standard category there are essential amino acids and non-essential amino acids. The non-essentials are equally as important, but our bodies manufacture them in our livers. That means we don’t have to find them in food like we do the essentials. The diet we follow is of such importance because our bodies don’t store amino acids; we must ingest them daily to maintain good health and strong muscles.

Another crucial function of amino acids is to act as a sort of switchboard in human physiology. They turn the chemical impulses off and on as needed to regulate metabolism and general functions and reactions in the body.

Essential Amino Acids

When we read about amino acids we usually see references to essential and non-essential types. There seems to be some confusion as to just how many of each there are. Some say there are a total of twenty amino acids while others put the number at twenty-two. Some amino acids synthesize others and are often called non-standard (as mentioned above); thus the difference in lists. The rest we must obtain from the foods we eat. Not only that but we don’t store them up so it’s important to consistently eat the right diet. If we don’t ingest these essential amino acids our muscles, tissues, in other words our very structure starts to break down.

We find protein in meat, dairy, and vegetables; but it’s usually the meat and dairy products that contain the essential amino acids. Another way to put it is that they are complete protein. Generally speaking vegetables contain the fewest amino acids but the great thing is that they can be combined to become complete protein or essential amino acids. That’s why it’s possible to be a healthy vegetarian. Some uninformed people mistakenly think that vegans and vegetarians don’t eat enough protein to build strong, lean muscles. For instance rice doesn’t contain much isoleucine and lysine but when you pair it up with beans you actually make a high protein meal.

Following is a list of essential amino acids. Some lists break them down differently, but we use this one: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Arginine, cysteine, glycine, and tyrosine are sometimes referred to as conditionally essential. That means that people with certain health conditions don’t synthesize them and need to get them from their diet or supplements.

Non-Essential Amino Acids

The non-essential amino acids are those that we synthesize or make on our own. As we need them to generate new cells or repair existing ones in our tissues and organs our bodies form these non-essential amino acids from substances we already have. They are generally listed as: alanine, asparagine, aspartate, cysteine, glutamate, glutamine, glycine, proline, serine, and tyrosine. They are called non-essential not for lack of importance but because in most cases we don’t have to look for foods containing them.

Branched Chain Amino Acids (BCCA)s

Among the essential amino acids are three known as “branched chain amino acids” or “BCAA”s. They are leucine, isoleucine, and valine. Remember that essential amino acids are the ones we need in order to survive and also must get from food, since we can’t manufacture them on our own. Food sources of BCAAs include red meat, dairy products, eggs, and whey protein.

BCAAs are especially valuable to bodybuilders and extreme athletes because they often put their muscles in a catabolic or breakdown state. Since BCAAs metabolize in muscles instead of the liver, it seems clear that supplementing with them would be most beneficial to those putting extra stress on their muscles. Not only do they aid in preserving and repairing fatigued muscles, they also increase energy which of course leads to a better workout.

Major Amino Acids

Although there are as many as twenty-two amino acids (some sources list 20), we will talk here about some that are considered major. We will talk more about each one in other articles, but here are some overviews:

• L-Carnitine – Found in foods such as lamb, beef, dairy, and avocados the body creates it from lysine and methionine it improves and stimulates the heart’s function as well as converting food into usable energy
• Taurine – Crucial to muscles cells in that it increases the size enabling them to hold water, allowing them to better utilize protein. Bodybuilders also like the fact that hydrated muscles appear bigger
• L-Arginine – Muscles need nitrogen to synthesize protein and l-arginine helps them to hold on to it. It also boosts immunity and promotes a healthy Thymus gland
• L-Histidine – Important for synthesizing healthy red blood cells, it also helps heal and repair muscles
• L-Lysine – Builds muscles and speeds up healing when injured. It also helps the body maintain calcium reserves and absorption. Food sources are fish, dairy, legume, and meat
• L-Tyrosine – Helps minimize effects of strenuous workouts including muscle and mental fatigue. It can be found in meat, seafood, oatmeal, and wheat
• Glutamine – Metabolizes protein and helps increase cell size, making the muscle tissue less likely to break down. It’s important for digestive health and some claim it can cure ulcers
• Leucine – One of the three BCAAs it helps maintain the correct blood sugar level, heal stressed and overworked muscles, and promote human growth hormone production
• Isoleucine – Another BCAA it also helps muscles recover after a workout or other stress. It’s necessary in the production of hemoglobin and aids in forming blood clots. It also regulates blood sugar levels
• Valine – The third BCAA helps maintain balanced nitrogen levels, which is important to growing lean muscles. It also helps repair damaged or overworked muscles. Some believe it aids in restoring brain function damaged by drug and alcohol abuse or neurological diseases

Amino Acid Supplementation

You may find it helpful and even essential to use supplements containing various amino acids. As you can see from the information we’ve presented they are essential to our organs, muscles, tissuesOein fact every part of us. Each of us is different and may have an abundance of some amino acids and a shortage of others. These factors depend both on our individual chemistry as well as what type of diet we follow. Anyone that works out, engages in sports, or regularly exercises will most likely benefit from a protein powder or other form of supplementation to boost their amino acid quality. Also if you suffer from any type of health condition you may well benefit from more protein. Before buying any of these products, be sure to do plenty of research and talk with your trainer, doctor, or nutritionist.

Protein and amino acid supplements come in powders, liquids, capsules, tablets; just about any form you can think of. The choice is yours although easily dissolving granular powders are the most popular. These days they come in tasty flavors that mix well in juice, water, or milk.

As far a side effects go, it really depends on you in most cases. For instance, if you happen to be lactose intolerant a supplement containing milk protein would cause digestive distress. Generally speaking ingesting amino acids through supplementation shouldn’t be a problem when you follow package directions. Always remember that more doesn’t necessarily mean better. Also read labels to ensure that the product contains only high quality and necessary ingredients. An example of a not-so-healthy supplement would be one full of sugar. In addition to researching online and through publications, it’s often helpful to talk with other bodybuilders and athletes and learn what works for them.

Who Needs Amino Acids?

Obviously we all need amino acids to stay alive, but many of us need to supplement them in order to achieve and attain optimum health. We’ve mentioned bodybuilders and hard training athletes as obvious candidates, but there are others that may feel much better with some help. These include anyone with blood sugar disorders such as hypoglycemia, vegans and vegetarians, exhaustion caused by stress, serious diseases such as ALS or AIDS, and some allergy sufferers. In fact nearly everyone would benefit from some extra help. Unfortunately our foods often contain preservatives and various other harmful chemicals. Fruits and vegetables are sprayed with pesticides and animals receive antibiotics and hormones in their feed. Ultimately these substances get transferred to our tables. It stands to reason that we need to do all we can to restore the natural nutrition that nature intended for us.

Creatine Guide: Which Form of Creatine is Best?

Creatine Defined

Over the past few years the press has had field day writing about supplementation among athletes. Writers have also penned popular books on the subject. Consequently some substances represent illegal steroids in our minds since many of their names sound so technical. One of these is creatine, or to be precise, methyl guanidine-acetic acid. Arginine, glycine, and methionine are the three amino acids that form creatine in our bodies.

The truth about creatine is that our bodies manufacture it to help energize our muscles. We also find it naturally in foods such as tuna, beef, and herring among others. Chemically speaking creatine boosts levels of adenosine triphosphate (ATP) the muscular energy source. It also aids the muscles in absorbing and using protein and keeps them well hydrated.

Bodybuilders, extreme, and endurance athletes embrace creatine for its lean muscle mass building properties. Not only that but it greatly increases energy levels for heavy duty workouts. Athletes need strong, lean muscles, which can be problematic if they bulk up on food alone. Too many foods with growth promoting qualities contain both high fat and high calorie content. Supplements, such as creatine provide the strength and endurance without extra body fat. Nutrients also have another important job. After a strenuous exercise session muscles begin a catabolic (breaking down) process. Using creatine is an excellent way to limit the damage and encourage muscle recovery.

Creatine Monohydrate

Users prefer creatine monohydrate since we know the most about it and because it’s a highly concentrated way to ingest creatine. Essentially creatine and water combine to create creatine monohydrate. Most studies of creatine involve this form. There are other types of creatine which we’ll also discuss.

Creatine Ethyl Esters

Some researchers believe that creatine monohydrate on its own doesn’t absorb efficiently in the body, although nothing has been proven for sure. Many of them recommend creatine ethyl esters (CEE) instead to eliminate the need for taking excess doses of creatine monohydrate. With the controversy still raging over whether or not CEE is better (some claim it isn’t even real), there is a good deal of “tribal knowledge” that says it’s favorable. Some of these are:

• As we mentioned, creatine monohydrate fills the muscles with water. Unfortunately some people experience water retention referred to as “creatine water bloat”. Many find that creatine monohydrate with the ester added keeps the water in the cell where it belongs
• Many experts and creatine users agree that they can take less when using CEE because it absorbs more efficiently than creatine monohydrate
• Esterfied creatine goes to work more quickly thanks to its more efficient use of fat to promote properly functioning cells

Common sense tells us that any time we can use less of a supplement or medication with good results, the better off we are. If the claims about CEE are true then it would seem to be the superior form. Since the subject is controversial, everyone should try the various forms and determine which works best for them.

Creatine Powder

Creatine comes in various forms such as powder, serum or liquid, effervescent powder, and capsules. Many people still prefer powder it because it’s easiest on the budget and easy to take… just mix with a liquid and drink. They also like the fact that most creatine research uses the powdered form.

That doesn’t mean that there aren’t any complaints about powdered creatine. Sometimes using creatine results in an upset stomach, although proper hydration usually fixes that problem. The disturbance results because the powder doesn’t leave the stomach quickly enough. The main problem involves absorption. The goal is to get the creatine to the cells so it can do its work, but the stomach starts digesting the powder right away, keeping it from getting to its destination.

Micronized Creatine

This is still powder but it’s so much finer that it absorbs much more quickly and efficiently. Because it gets into the bloodstream fast, it starts acting much sooner than other powders. Smaller particles also mean that they cover a larger surface and the processing method produces a creatine supplement that’s more pure than some others. It costs a bit more than coarser powders, but those that buy it find the price well worth it.

Creatine Capsules

Since capsules contain powder they basically act the same way. They save the trouble of mixing it in juice or other liquid, but the drawback is that bulk powder makes for a more regulated dose.

Creatine Liquid

As with other forms of creatine, creatine serum also sparks debates. It seems logical that it would absorb into the system more quickly than powder, but many dispute the claim of instant absorption. Logically speaking it takes time for anything we ingest to be absorbed into our muscles.

From a chemical standpoint, liquid creatine needs to be stabilized during processing. Otherwise it degrades into creatinine, which some believe does nothing at all for muscles. In fact many bodybuilders, researchers, and nutritionists believe that creatinine harms the kidneys and actually causes other negative side effects attributed to creatine monohydrate.

Effervescent Powder Creatine

Some bodybuilders prefer this over regular powder. You still mix this with juice or other liquid but it turns into a fizzy drink. The positive results reported include less bloating, faster absorption, good mixability, and some even say it tastes better than regular powder.

As to which form of creatine works best, that’s a personal choice. Each company will market their products as the best, but only you can decide which one you prefer based on your own criteria.

How to Use Creatine

You can begin a creatine regimen by loading or gradual intake. Again the choice is yours. Loading is just what it sounds like… the athlete loads up on creatine by taking 20 or 30 grams per day for several days. This gives the muscles a big infusion all at once. Once finished with the loading phase, the user begins a daily dose of 5 to 15 grams per day. If someone prefers not to load up they just start the standard dose.

In your reading you’ll notice that instructions usually say to take creatine monohydrate with sweet juice or something else that’s sugary. You can also buy powder that has sugar added. The sugar improves the absorption of the creatine and helps speed it on its way to the muscles. It’s also recommended that you take it about 30 minutes before a workout.

Benefits

If you talk to anyone that uses creatine monohydrate you’re likely to hear only the highest praise. Although science certainly doesn’t have all the answers regarding it, those taking it love the benefits. As with any substance new to your body, it’s wise to talk it over with your trainer, physician, or sports nutritionist. Also don’t go overboard as more isn’t necessarily better. Some of the reported results are:

• Bigger muscles – creatine literally hydrates the muscles making them expand and get bigger
• Protein absorption – creatine seems to aid in putting protein to work in the muscles faster than food or other supplements, thus enhancing the gain
• More energy – earlier we referred to ATP the source of muscular energy, especially as used in hard training. As these bursts of energy are used they turn into adenosine di-phosphate (ADP), a useless compound. Creatine helps turn it back into ATP, meaning more muscle strength and endurance
• Less muscle burn – lactic acid accumulating in muscle tissue can cause pain. Some people believe that creatine helps to slow or stop that build-up
• Burning fat – according to many, creatine promotes a fast rate of fat loss

Creatine proponents see it as an all purpose supplement for bodybuilders and endurance athletes. It aids in building muscles that are strong and lean, but also bigger than before creatine. It proves effective during the anabolic or muscle building phase as well as the anabolic or break-down period. Remember that any time you stress your muscles with serious work; they will need time to recover and heal. Creatine helps cover all the bases.

Even though we keep stores of creatine in our bodies and get more from certain foods, serious athletes improve and maintain the levels through using creatine supplements. Working out burns up the normal amount of creatine and supplementation replaces that which is used without waiting for a long period.

Safety and Side Effects

With all the buzz concerning creatine people naturally wonder about safety and side effects. The general opinion is that creatine is perfectly safe and non-toxic. After all we find it in some of the foods we eat. That certainly doesn’t mean its okay to overindulge. In addition to reading labels for all the ingredients in any supplement, be sure to follow the dosing instructions unless changed by your healthcare professional.

Some people report side effects such as dehydration, gastric distress, and muscle cramping. Generally relief comes from drinking plenty of water. In some cases creatine powder produces more of these minor problems than liquid or effervescent powder.

Creatine is fairly new on the scene so there are no long term studies available; hence the controversy over its safety in some circles. The studies done so far for the most part are positive. As we know abusing any substance will eventually cause health problems so be safe and stay within recommended doses. Overdosing causes the liver and kidneys from trying to rid the body of the excess. Also you’ll want to make sure that it’s compatible with any medications you take or that it won’t worsen an existing health problem.

Who Should Use

Bodybuilders and other extreme athletes make good candidates for a creatine supplement because its main claims promise more energy and endurance and bigger, healthier muscles. It also aids in muscle recovery after heavy stress and helps anyone tone up and convert flab into muscle. Those expending short but intense energy bursts such as sprinters and weight lifters really reap the benefits.It also works well for many that practice more endurance athletics such as running marathons. Those that endorse creatine say that their tired muscles work harder and longer and recover more quickly.

If you decided to try a creatine supplement, be sure that you exercise. Since we already have it in our bodies taking more and not using it would be a waste. Also as mentioned, a build-up works the liver and kidneys too hard trying to get rid of the extra. You should see and feel results within about a month of when you start taking it.

Legality

Because creatine exists in some foods it’s considered a dietary supplement and therefore doesn’t need to meet any FDA requirements. Unlike steroids, creatine use is legal and no sports associations or leagues ban members from using it.

Goat’s Milk Protein Guide: The Benefits Over Cow’s Milk Protein

Goat’s Milk Worldwide

Here in the US most of us drink cow’s milk, although many vegans, vegetarians, and lactose intolerant do enjoy soy milk. What many of us don’t realize is that most citizens of the world drink goat’s milk. Unlike our country, in many places no one sees large herds of dairy and beef cattle. Because we’re not used to it, we may be under the impression that milk that comes from a goat won’t taste so good. According to some, the opposite is true…goat’s milk tastes a bit sweet and definitely pleasant, although opinions vary. As a food source it’s a complete protein, meaning it contains all of the essential amino acids necessary to produce healthy cells in our bodies. Not only that, it mimics the structure of mother’s milk, the most basic of human foods.

Benefits of Goat Milk Protein

Protein constitutes the foundation of our physical being. Without it the human body won’t grow to a normal size nor will brains function as they should. Each skin, muscle, blood, heart, in fact every cell is built from protein. Extreme sports practitioners, bodybuilders, and other endurance athletes require even more protein than their less active counterparts. Not only do proteins help build lean healthy muscles, they also protect them as they go into the catabolic, or breaking down phase, after a hard workout. A one cup serving of goat’s milk provides nearly 9 grams of protein, which is over 17% of the daily requirement. Using a good protein powder or other supplement containing goat milk will provide even more.

Amino acids work with nitrogen to arrange themselves into the patterns each of us needs to function. Our bodies produce some of them, but there are eight considered essential as we need to derive them from foods. That’s why the type of protein we eat is so important. The so-called perfect proteins, such as goat milk, contain these essential amino acids.

Nutritional Make-up of Goat’s Milk Protein

Cow’s milk and goat’s milk protein are both comprised of around 80% casein (milk) protein and 20% whey protein. Because goats eat the same thing year round, the fatty acid content remains consistent. On the other hand, cows often feed on different grains depending on the season creating variations in this area.

Cholesterol levels are the same for both types of milk, but goat’s milk has more of vitamins A, B6, and D and also more potassium, manganese, chloride, and copper. Its calcium content is quite a bit higher as well. Levels of vitamin B12 and zinc are generally a bit lower. The higher potassium content contributes to maintaining low blood pressure, essential in avoiding strokes and heart attacks. Americans seem particularly prone to these life-threatening events.

A high quality goat’s milk protein powder or supplement will also contain added vitamins and minerals to increase its effectivity. For example it will supplement for the lower B12 content.

Negative Aspects of Goat’s Milk Protein

There isn’t much that can be said against goat milk protein or protein powder. One complaint, but only from some people, is the taste of the milk itself. This of course doesn’t apply to a protein powder from a trusted manufacturer. Fine tuning the flavors of supplements will make or break a product, so it’s become a critical part of creating them.

Finding low-fat goat milk can be difficult, but people working to build their muscles won’t find this a problem, since they often want extra calories and healthy fats. When it comes to protein powder with goat’s milk, lower calorie products are easy to find should that be what you want.

Digestibility of Goat’s Milk Protein

Goat’s milk digests easily and it’s also hypo-allergenic. Because of the way the protein is structured, digestive enzymes in human stomachs break down goat milk curd more easily than that of cow’s milk. The main casein in cow’s milk is called iAlpha-S1i; it’s tougher and harder to digest. Another contributing factor is that the fat globules in goat’s milk are finer than that in cow’s milk so that the enzymes break it down for digestion quickly and more efficiently. Medium chain triglycerides (MCT) found abundantly in goat’s milk raise metabolism, providing more energy in the body. They also help block cholesterol deposits as well as dissolve those already present. Another difference from cow’s milk is the fact that it doesn’t contain agglutinin, a substance that causes the fat globules to form clusters. This lack enhances the digestibility of goat’s milk.

Unlike some cows, most goats don’t receive doses of antibiotics and growth hormones, nor do they feed on pesticide treated grasses. This means that protein powders from their milk, as well as the milk itself is more pure. This isn’t to imply that other milk protein powders always contain these substances, but it is less likely with goat’s milk.

Comparison to other types of protein

For obvious reasons goat’s milk protein is most often compared to that from cows. Both are known as casein protein, but there are definite differences. Some of these include:

• Globules of milk (casein) protein produced through digestion are called curds. Those from goat milk protein are softer and smaller… thus more easily digested; especially beneficial to babies and young children
• Cow’s milk contains alpha-S1 an allergen for many, but goat’s milk protein contains little. Scientists aren’t able to verify that children nourished with goat’s milk suffer fewer allergies, however many mother’s find goat’s milk far superior in this area
• Goat’s milk protein contains a bit less lactose than cow’s milk which is advantageous to some with this intolerance
• The vitamin and mineral content varies between goat and cow’s milk. For example goat’s milk is lower in folic acid and vitamin B-12. Goat’s milk does have more calcium, vitamin B-6, vitamin A, niacin, copper, selenium, and potassium
• Goat’s milk is a bit higher in fat than cow’s milk and it’s easier to find low-fat varieties of cow’s milk. However, both tend to be low in most essential fatty acids (EFA). The exception is the fact that goat’s milk has more linoleic and arachnodonic acids, as well as more short and medium chain fatty acids. These all aid digestive enzymes in the intestinal track

Many doctors and nutritionists advise supplementing goat’s milk with folic acid and other nutrients when given to infants. As for adults and children beyond infancy, goat’s milk often rates higher because of its many benefits, especially its abundant calcium content. If you’re thinking about feeding your baby goat milk, be sure to talk about it with your healthcare professional, as you would any potential change.

People That Benefit from Goat’s Milk Protein

Since it’s easy to digest and hypo-allergenic, there are specific groups of people that can’t drink cow’s milk who may be able to tolerate goat’s milk. Some of these are:

• Bodybuilders – Any athlete training in extreme sports needs a lot more protein than the more sedentary. Milk (casein) protein is an excellent source. A goat’s milk protein powder, or a mixture containing goat’s milk allows the bodybuilder and other athletes help meet their daily needs
• Lactose intolerant – Some people don’t have the lactase enzyme in their systems, meaning they can’t digest milk sugar (lactose). Many of them tolerate goat’s milk very well because it contains less lactose. Also because of the smaller curds and fat globules, it passes more quickly through the digestive system. If they are allergic to the protein b-lacto globulin, they may not be able to drink goat’s milk either
• Respiratory problems – Drinking milk creates mucus, which makes breathing more difficult. Goat’s milk produces less than cow’s milk
• Allergic infants – Some babies are allergic to both cow’s milk and mother’s milk. Goat’s milk makes an excellent substitution in some cases. Of course parents must always consult with their physicians or other care givers before experimenting
• Medical conditions – Some other human ailments said to be helped by goat’s milk protein include asthma, chronic ear infections, eczema, and sometimes rheumatoid arthritis
• Sensitive digestive systems – Generally speaking goat’s milk digests more easily than milk from cows

Anyone trying to lose weight in a healthy way needs a protein that absorbs easily in order to keep their energy levels high on less food. The same is true of all athletes, including bodybuilders. They require large stores of protein without the bulk of too many meals. Goat’s milk protein fills the bill nicely and is gaining popularity in the US. You’ll find more protein powders made with goat milk than ever before.

Rich Source of Calcium

Just about everyone knows that calcium is good for us, although we may not be aware of all the reasons why. Goat’s milk is calcium rich; more so than cow’s milk and it’s worth looking into for all the added benefits.

Best known for promoting healthy, strong, dense bones, calcium performs some other excellent functions as well.

Just by breathing polluted air and eating chemically treated foods, we continually expose ourselves to various cancers. One that takes many lives each year is colon cancer. Calcium helps protect the cells in the colon from malignant tumors.

Migraine headaches frequently debilitate many people, especially women, everyday. Studies show that sufferers that take extra calcium often find at least some relief.

Bone loss occurs in most people as they age. Conditions such as menopause and rheumatoid arthritis add insult to injury. Increasing calcium through goat’s milk protein and supplementation helps slow and may even prevent these conditions for some people. Calcium is also recommended for treatment of pre-menstrual symptoms (PMS).

Most of us know about at least some of these positive aspects gained from ingesting calcium. Some less known functions are improved blood clotting, maintaining a healthy blood pressure, keeping muscles from painful contractions, well functioning nerves, and aiding digestive enzymes. Too little calcium in our cells will cause it to leach out of the bones and into the bloodstream. Bone loss is a normal consequence of aging, so we shouldn’t risk making it worse by ingesting too little calcium.

We live in a great age when it comes to finding good protein powders. Whatever your needs you have many choices. It’s a good idea to do some research as each of our bodies and requirements are different. Once you’ve decided which supplement you’re interested in, read the labels and don’t be afraid to experiment. One containing goat’s milk makes an excellent option.

Rice Protein Guide: Rice Protein Enters the Winner’s Circle

Who Benefits from Protein?

In spite of the obesity problems among adults and children in the US, there are many people interested in improving their health and keeping their weight in check through healthy eating. They know that protein is the major building block for every cell in the human body; cells that build blood, tissue, bone, and sharpen our brains. Complex carbohydrates and small amounts of unsaturated fat also play a role in dietary health.

Some people are able to obtain enough good nutrition through the foods they eat, but there are many exceptions. So much of food these days is processed to the point of losing its potential nutritional value. Not only that, but the animals we eat may be pumped full of hormones and antibiotics, and the grains, nuts, and vegetables may grow in chemically treated soils. Most of us would benefit by taking supplements, including protein powders.

Exercise plays an important role in the lives of most of those pursuing feeling and looking better. In order to build strong, lean muscles, we must take in protein. It also takes protein to protect these muscles after a workout because they become stressed and enter the catabolic or breakdown state. Extreme athletes such as bodybuilders, marathon runners, team sports player, and those wishing to get big need extra protein throughout their exercise days.

What is Rice Protein?

In the “good old days” meat, eggs, milk products, poultry, and fish constituted the main sources of protein. New discoveries teach us that there are many great vegetarian and lactose free proteins as well. Among those really starting to catch on is rice protein. Both vegans and vegetarians can eat rice with no worries about violating their choices. Another major selling point for rice protein is the fact that it’s hypo-allergenic. That’s important as millions of people suffer from mild to severe food allergies. It’s often difficult for them to find foods that not only don’t cause bad reactions, but do supply protein. Additionally, rice protein powder makes a great supplement between meals or workouts.

Soy protein is the most popular (so far) among plant proteins, but unfortunately it causes gastric distress or allergic reactions for some consumers and they simply can’t use it. Rice tastes so mild that instead of drinking a rice protein shake, you can sprinkle the powder on food or mix it with vegetables as you cook them.

Benefits of Rice Protein

In addition to being hypo-allergenic and vegan, rice protein also adds fiber which is great for digestion and it also works to keep cholesterol down. One thing to keep in mind if you decide to look for a rice protein powder is to make sure that the label states that it’s non-GMO (Genetically Modified Organism). Some large crop producers treat their plants so that they’ll be resistant to heavy pesticides that could kill them. In fact since rice is a plant, you can find products made from organic rice… that means grown with no chemicals.

If you’ve ever wondered about the difference between brown and white rice, the answer is simple. It’s the same grain but brown rice retains its bran cover which holds more fiber. Brown rice is packed with the minerals iron and magnesium, and lots of vitamins. In addition to lowering cholesterol it helps keep blood sugar stable rather than spiking up and down. You can find brown rice added to many meal replacements products, including energy bars and protein powders. Healthy varieties of pasta and baked goods also often contain rice protein.

Nutritional Value

We tend to think of rice, vegetables, fruits, and grains as carbohydrates, when in fact they all contain protein. What we forget or don’t realize is that these are complex carbohydrates… the kind that are good for us. Also, many manufacturers that make rice protein powder and other rice based supplements use techniques that separate the protein from the carbohydrate, isolating the essential and non-essential amino acids, leaving highly concentrated protein products. Ideally no harmful chemicals or additives are used, so be sure to read labels when looking for a pure product.

Adding natural enzymes aids in digestion and rice contains important nutrients such as iron, potassium, thiamin, and phosphorous.

Known Negative Properties of Rice Protein

Actually rice protein holds few negative properties since its both hypo allergenic and lactose free. That means most people can consume it with no side effects. If you’re looking for a complete protein then rice does fall short. When a food contains all nine of the essential amino acids as well as the twenty plus non-essentials, it’s referred to as a “complete protein”. Rice is low in isoleucine and a few other important amino acids important to our health. This isn’t a major problem though, since they’re found in other proteins or may be added to rice protein powder.

Some companies that make rice protein supplements claim that their products contain rice in perfect protein form. These usually contain brown rice that’s heavily concentrated, meaning that the carbohydrates have been stripped out, leaving a perfect combination of essential and non-essential amino acids. As with other protein supplements, the best way to assess how well they work for you is to carefully study their ingredients and try the ones that sound promising. Each human body is a unique organism and requires different types and amounts of protein, depending on individual goals.

Digestibility of Rice Protein

As you peruse websites, literature, and ingredient labels pertaining to protein sources, you’ll notice that they are rated by various methods. The one recognized by the Federal Drug Administration (FDA) is the Protein Digestibility Corrected Amino Acid Score (PDCAAS). It tells us how complete the protein in terms of how well our systems absorb and use it. Rice on its own scores only a 0.47. Since a perfect protein score is 1.0, you can see that rice protein falls short. What’s great about rice is that in combination with other ingredients the score raises significantly. In fact that’s true of many proteins and protein powder supplements. Few of them contain one ingredient only.

In terms of food, combining rice with milk raises the PDCAAS to 0.92, close to perfect. With peas or beans it jumps up to a complete protein; 1.0. Many people learned early on to be skeptical of vegetable or plant proteins. However, with further exploration we’ve all learned that these foods make excellent nutritional sources.

Rice Compared to Other Proteins

Most nutritionists and other experts in training and health recommend a combination of proteins. That’s because it’s just about impossible to get all of the amino acids, vitamins, minerals, and other nutrients we all need. As mentioned earlier, others score higher on the PDCAAS than rice but in combination with others it’s a good one to consider. In fact it’s one of the rising protein stars. Once the rice protein is concentrated, adding enzymes makes it more soluble for efficient digestion.

Anyone looking into protein powders and other protein supplements should ask for advice from their trainers, doctors, and others with the same needs. The Internet is another great source to study up on the subject. Learning about proteins helps identify your particular needs as well as knowing what specifics to look for on a product label.

For example, rice and soy combined provide ingredients missing in whey protein. Rice protein has some components that soy doesn’t. If you have no sensitivities to any of them, a powder containing all three provides optimal nutrition.

Groups that Benefit from Rice Protein

Nearly anyone on earth will benefit from rice protein. In fact many millions throughout the world use rice as a main staple of their diet…and enjoy excellent health and lean bodies. Some individuals such as diabetics, the elderly, the very ill, infants requiring tube feeding, can digest rice in liquid form. Of course vegans and vegetarians, as well as anyone with severe food allergies find rice to be a delicious and nutritious food. Rice protein powders taste bland so that mixing them with favorite flavors makes a great option for some variety.

Others that enjoy rice and rice protein powder:

• Dieters – Rice contains only tiny amounts of fat and sugar and is low in carbs. It’s great for lowering cholesterol and maintaining a healthy level once it’s reached. Although it contains fiber, a supplement with added fiber provides a full feeling, important to help keep from overeating. Fiber also promotes a healthy digestive system
• Sensitivities – Since a lot of people suffer from sensitivities to wheat, dairy, and soy, rice makes a great alternative. It also calms irritated or inflamed gastrointestinal tracks
• Bodybuilders and Athletes – Rice protein in combination with others such as egg, whey, milk, or soy provides a complete protein that builds strong, lean muscle mass. It’s also a good side for a meat meal. Extreme athletes need massive amounts of protein compared to the more sedentary, and combinations ensure that they get plenty of every amino acid and other nutrients
• Health – Anyone interested in pursuing a low fat, low carb, low sugar, high protein food benefits from rice and rice protein powders

We can easily see the important role protein plays in our lives. Since it’s difficult to obtain everything we need from one source, the more we can learn about individual protein sources and also combining a variety of them, the healthier we’ll be. Adding rice protein to the mix certainly makes good sense.

Meal Replacements Guide: When and How to Use Them

The Purpose of Meal Replacements

You may have noticed lately that there are numerous meal replacement products (MRPs) available on the market. In times past athletes, especially body builders and strength trainers used them as a way to take in a lot of calories and protein. They were a good alternative to eating meals throughout the day allowing consumers to save the time of constantly preparing food and being too full to workout. Now we see many MRPs on the supermarket shelves and not just specialty stores.

These days people other than dedicated athletes use them to gain or lose weight, add some variety to a vegetarian or vegan diet, and of course save time. You can buy them in powdered form to add to water, milk or juice, meal replacement shakes, and various protein enriched foods. What is important to note is that not every product claiming to be a meal replacement is. In other words someone using an MRP will want to make sure it’s not a between meal supplement. Unless the drink has enough protein and other nutrients to actually replace a meal, the consumer will not feel full and probably eat the meal plus the shake.

Description of Meal Replacement Products

Most meal replacements are powders that mix easily with water. They are formulated with the perfect balance of protein, complex carbohydrates, saturated fat, and vitamins and minerals. Many also contain acidophilus and bifidus making them easy to digest and promote a healthy intestinal track. Fiber is often added to provide that full feeling and eliminate food cravings. Others have benefits such as essential fatty acids that help the mind stay sharp, curb sugar longings, and lower cholesterol.

Body builders and other extreme athletes need to eat six or seven meals a day. Substituting an MRP for two or three meals saves time as well as sustaining muscle growth and slowing breakdown after stressful workouts. Lean muscle growth and preservation (anabolic means muscle growth and catabolic means muscle degeneration) are of utmost importance to exercise enthusiasts. If they don’t nourish themselves appropriately, they will defeat the whole purpose of training and ruin their bodies.

Instant Nutrition

The whole point of MRPs is to consume the same value as we get from healthy food that’s appropriate for building lean muscle and reducing fat. That means whey, micellar casein, and egg protein often make up the lead ingredients. These proteins all contribute to muscle building. Whey is a fast acting protein that works in short periods to give an extra push to a workout; while micellar casein stays in the system for up to seven hours and helps calm seriously stressed muscles. It also provides nutrition between meals because of its long-lasting effects.

More Benefits of MRPs

It’s possible for even the most avid strength trainer or other endurance athlete to get all the nutrients he or she needs from food. However, the time and trouble it would take make a good meal replacement product far more appealing. It would take more hours than there are in a day to prepare meals with the perfect balance of proteins and complex carbs, small amounts of healthy fat, low cholesterol, not much sugar, and amino acids in just the right blends, essential fatty acids, as well as vitamins and minerals. Remember, we’re not talking about one meal a day, but at least three and as many as six or seven.

Things to Watch out for in Your MRP

Of course not all meal replacement powders are well made. There are some that use inferior ingredients or don’t do what they promise. Here are a few things to be aware of:

• Sugars – Most meal replacements contain sugar. You should beware of any product with more than 5-8 grams of sugar as the carb content should be made up of complex carbohydrates… the healthy ones. Refined sugars cause insulin spikes that send them rushing into muscles, which isn’t good for the human body. Also any excess sugar that the muscles can’t absorb gets stored as fat. If you see ingredients listed on the label that you’re unfamiliar with, look them up. Low quality MRPs often contain non-nutritional fillers in addition to too much sugar.
• Protein – A meal replacement shake should contain the type of protein you want. In other words if you want soy or egg protein, make sure that the label, web description, or accompanying literature explains which proteins are in the product. If it just lists something like “protein mix or blend”, it would be best to skip it. Most protein powders or meal replacements contain more than one protein… just make sure that they’re individually listed.
• Digestible – Another item to check for are digestive aids such as the previously mentioned acidophilus and bifidus. Without them drinking one of these protein shakes can cause gastric distress.
• Label – The bottom line is to carefully read the labels on the container. If you’re ordering via the Internet, each ingredient should be listed. There is plenty of information available if you’re new to these products. Your goal should be to get the best nutrition for your particular needs at a fair price.

There are many excellent meal replacements to choose from in all your favorite flavors with the ingredients that you need.

Digestibility and Ratings of Protein Powders

There are a number of cell building and sustaining proteins; each with a different amino acid make-up. Amino acids are the building blocks of proteins and various combinations perform certain functions within the body. Since each person is different, he or she needs a particular protein or combination depending on the circumstances.

Experts rate protein according to what their interest is and you’ll see several systems utilized. The two generally recognized as important are the Protein Digestibility Corrected Amino Acid Score (PDCAAS) and Biological Value (BV). The Federal Drug Administration chose the PDCAAS in the mid-1990s as the standard by which to evaluate protein and protein powders based on the particular amino acids in each one. A perfect score is 1.0 and indicates excellent digestibility. The BV tells how much protein stays in the body after being absorbed. Eggs rate a 100 and all other foods are compared to them.

For example the BV of whey protein measures higher than that of egg, but it works fast. On the other hand micellar casein (a milk protein) rates lower in the BV category (77) but remains in the body longer. Whey will help the muscles develop (anabolic effect) and casein will hang around protecting them from rapid breakdown (catabolic effect) after stress.

Of the plant proteins, soy ranks perfectly at 1.0 on the digestibility score and 74 on the BV. That means it digests easily but isn’t retained as well as some other proteins. It’s absorbed at a rate somewhere between whey and micellar casein. Other positive components of protein include branched chain amino acids (BCAA), which give energy and repair muscles, antioxidants, and isoflavones.

BCAAs are particularly important for those doing frequent, strenuous exercise. They make up roughly one third of our muscles and they help bodybuilders and other hard trainers to capitalize on the muscles they gain. Some believe that they also help burn that annoying and unhealthy belly fat.

With so many chemical interactions to consider, unless you’re already knowledgeable, it makes sense to work with your trainer or coach, a nutritionist, or doctor… someone that can help you sort out which protein types are best for you. In the meantime, take the initiative and study them as much as you can. The web is filled with good solid information. Yes it can get complicated, but the more you read, the more you’ll understand what is crucial and what is simply trying to sell a product. In just about every one of the finest products, at least two balancing protein sources are used in combination. That’s because one protein can’t’ fulfill all the needs of an individual.

People that Benefit from MRPs

Just about anyone can enjoy the perks of an outstanding meal replacement. We list a few here, but there is really no limit as to who can use them.

Bodybuilders and Other Athletes

A person can only perform at their maximum in terms of physical strength and mental efficiency when they take in proper nutrition. Excellent training relies on the right combinations of foods and supplements. Since extreme athletes such as bodybuilders can’t consume enough of the right foods in a day, they rely on supplementation. In addition well formulated meal replacement shakes or drinks provide healthy boosts in energy, muscle and cell protection and recovery, without giving the too full feeling that a huge meal would.

Weight Loss

In order to lose pounds and make sure they stay off people need to make sure they nourish themselves. Too many of us know that fad diets or starving oneself just doesn’t cut it. Sure, the pounds may go away for a while, but then they come back, usually adding a few more than were lost. A healthy MRP supplies the protein, complex carbs, and just the right amount of “good” fat to keep energy up and muscles fed. Substituting at least one meal with a good meal replacement powder takes the guess work out of designing the right combinations of foods. The right product will help lose fat, lower cholesterol, speed your metabolism to efficiently use calories, get the right balance of vitamins and minerals, and other important ingredients for a safe and satisfying weight loss.

Time Savers

Shopping for food and preparing meals takes a lot of time. In our fast-paced world this can become so overwhelming that it’s just easier to grab some fast food or some junky snack. When you’re on the go and fixing food is the last thing you want to do, consider a meal replacement filled with protein, fiber, healthy carbs, little or no fat, no cholesterol, and only a small amount of sugar for taste. Add the digestive aids, things like essential fatty acids, vitamins and minerals and you’ll feel so good you’ll wonder what took you so long to try them.

How to Take MRPs

Nothing could be easier than using an MRP in place of a meal. Most of them come in powder form. All you have to do is mix the prescribed dose with water, juice, tea, or milk and drink it down.

It’s important to know the difference between supplements and meal replacements. Supplements add to the food you eat between or during meals. MRP (although sometimes referred to as a supplement) are complete meals in themselves. They are portable or may be eaten at home. They should contain enough protein and fiber to fill you up. If you still want a sit down dinner after you drink your meal replacement shake, it’s probably time to look for a different MRP.

Guide to Weight Gainers: What to Look for in Weight Gainers

Why Gain Weight?

Many of us may wonder why anyone would want to gain weight. Obesity in the US is at an all time high and is on the rise worldwide. Children also suffer from this unhealthy condition in never before heard of numbers. What we need to take into account that in most cases this excess weight comes from eating too much fat and so many of the wrong kind of carbs that all store as fat on the human body. So even if you’re currently overweight, you’d be wise to lose the fat and gain lean muscle mass. Of course bodybuilders and other strength training and endurance athletes already have this goal and look for healthy weight gainers.

Various Weight Gaining Products

Most weight gainers come in powdered form and are stirred into water or milk to make a pleasant tasting drink. The powders often come in various flavors to make them more appealing to a variety of people. This is a great improvement over the original products, which were heavy and tasteless and often required a blender to mix them.

Goals and Benefits of Weight Gain Powders

Most of the people that use gainers are working at getting big. A good example of this group is bodybuilders. They generally eat many meals throughout the day and also increase their caloric intake through supplementation. It’s difficult to eat enough protein in food alone, especially since being too full could interfere with a solid workout. Additionally if athletes carefully select their products they’ll find good blends that offer greater benefits than diet alone. Weight gainer proteins should also contain large doses of vitamins and minerals.

Another important goal is to maintain the newly developing lean muscle mass. When a person is building up muscle it’s referred to as “anabolic”. It’s just as important to slow and prevent as much as possible the catabolic, or breakdown effect. Using muscles, especially something as strenuous as heavy lifting, causes stress and breakdown. A slow digesting protein such as micellar casein stays in the tissues longer and minimizes some of these effects. It’s a good idea to use a fast digesting (such as whey) protein weight gainer right before a strenuous workout and a slower processing one immediately after, as well as before periods of fasting… such as before retiring for the night.

If you’re new to using weight gain powders and other protein supplements, you should consult your coach, trainer, doctor, or a nutritionist experienced in the field of extreme athletics. Not only do you want to remain healthy, you also want to use these products to maximum benefit.

Nutritional Values to Look for In a Gainer

Obviously to gain weight you need lots of calories, some of which will come from fat. Remember that unsaturated fat is not “Heart Healthy” so keep that at a minimum. Also if trans fat is listed on the label, look for a different product. These ingredients would defeat the purpose of working at gaining weight in a healthy manner. Most of the calories must come from protein with enough carbs to help break them down in the digestive system. Rather than coming from sugars, the carbs should be complex, such as those we get when we eat quality grains.

Keep in mind that proteins build lean muscle mass. Not only that but every bit of tissue, including skin, hair, finger and toe nails come from protein. An additional benefit in the war against body fat is that protein speeds up the metabolism to burn calories more efficiently. A continual infusion of protein during the day slows the absorption of carbs so that energy gets released all day.

Known potential negative aspects

Some products contain way too much sugar as a way to up the calorie count. Sugar gives us a nice burst of energy in many cases but it’s usually followed by a “crash”. Anyone that eats a donut or candy bar to wake up knows what we’re talking about. After the initial high, they usually want to take a nap. Not only that but they may have a headache and feel out of sorts for no apparent reason. This isn’t true for everyone, but it happens to enough to demonstrate that processed sugar isn’t nutritionally valuable. Thirty grams or so for flavor in a weight gain powder is fine, but it’s best to keep it at a minimum.

A side effect of simple carbohydrates such as sugar is a release of insulin. We need insulin to correctly process everything we eat or drink. Its job is to store carbs in muscles, but if there are too many of them to use, they get stored and used as fat. That’s one reason there has been such a heavy emphasis on high protein, low carbohydrate diets in recent years. We now know that there are definitely good carbs, but we really need a good balance of protein, carbs, and healthy fat.

Digestibility

Digestibility is an important issue when looking at weight gainingOeor any product you plan to consume. In order to take in as many calories as needed, it’s easy to end up with an upset stomach or intestinal gastric distress. Any weight gaining supplement should be formulated to digest easily.

Cells are like little machines inside our bodies and they rely on chemical reactions to do their assigned jobs. Enzymes are what drive the chemistry and there are many different combinations that let them carry out their particular function. Certain enzymes promote the digestion of each fat, protein, and carb that a person eats. Some of the producers of weight gainers add the appropriate enzymes to their weight gaining powder to aid in smooth digestion.

The quality and type of protein will make a great deal of difference in how it’s processed in the body. The Federal Drug Administration (FDA) approved the Protein Corrected Amino Acid Scale (PCAAS) as the accepted method for rating protein supplements. The highest achievable score is 1.0. Egg, whey, soy, and micellar casein all rate at the top of the list.

Humans must get the eight essential amino acids from the protein in food or supplements as they can’t synthesize them on their own. The reason the above proteins rank so high is that they all contain these amino acids. Many vegetable proteins score lower but when combined with other proteins they make the grade.

Another means of measuring protein is called the “Biological Value” (BV). Using this method is another way of telling how well bodies use each type of protein. If the BV is high then the nitrogen from it gets used and saved efficiently in order to gain lean muscle mass. Whey protein leads the pack with a rating of 104, with a whole egg rating a close second at 100. Egg whites or albumin have a BV of 88 and are essentially fat free. Micellar casein rates 77 and soy earns 74. Many weight gainers list both the PCAAS and BV of the protein, and whey is used in many of them because it scores so well in any measurement.

Other Things to Look for in Weight Gaining Products

We mentioned earlier the importance of amino acids since they are the building blocks of protein. One is creatine which is made from three amino acids: l-glycine, l-methionine, and l-arginine. The highest concentration of creatine is found in skeletal muscles, so it makes sense that a hard core athlete would need plenty of it. Since cooking destroys most of it found naturally in foods, you may want to see it included in your gainer or protein powder.

Glutamine (also known as L-glutamine) is very important to muscle maintenance. It’s the amino acid that muscles use the most during intense workouts or even when someone diets and starts losing muscle mass rather than fat. It has a strong anti-catabolic effect because it preserves the glycogen in the muscle cells. Glycogen is what keeps those cells firm. Glycogen also helps protect the immune system. Anyone that does intense workouts needs their muscles to recover quickly.

Medium chain triglyceride (MCT) is another term you may see when looking for a good weight gainer. Supplementing with them is a way to take in good or unsaturated fat. We need some fat everyday but we want to make sure it’s the healthiest possible. MCTs have the added advantage of letting the consumer feel full and satisfied and not crave unhealthy junk foods that are full of saturated fats.

Who Benefits from Weight Gainers?

We’ve referred frequently to bodybuilders. Obviously they need to gain all the healthy, lean muscle mass they can in order to perform well. Once they accumulate it they want to make sure they keep it. It doesn’t help a bodybuilder if he or she gains a lot of muscle, only to burn it off quickly when the muscles are stressed.

Hardgainers are definitely good candidates for weight gaining proteins. The term “hardgainer” is a slang term in the world of bodybuilding that refers to someone that has a difficult time gaining muscle mass. Probably most of the people that practice this discipline suffer from the condition at one time or another. It isn’t easy to build lean muscle; plus it always takes longer than anyone would like.

Other athletes that need strength can also use weight gainers effectively. Football players are an excellent example.

Another group that may want to use a weight gaining supplement are the people suffering from serious disease. There are many body wasting illnesses that are difficult to fight without enough nutrition and body bulk. These patients should definitely consult a specialist before trying any product.