Frequently asked questions
The roles of carbohydrate in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. Carbohydrate is the preferred source of energy or fuel for muscle contraction and biologic work. If the body does not need glucose for energy, it stores glucose in the liver and the skeletal muscles in a form called glycogen. If glycogen stores are full, glucose is stored as fat. Glycogen stores are used as an energy source when the body needs more glucose than is readily available in the bloodstream (for example, during exercise).
Carbohydrate spares the use of protein as an energy source. When carbohydrate consumption is inadequate, protein is broken down to make glucose to maintain a constant blood glucose level. However, when proteins are broken down they lose their primary role as building blocks for muscles.
Protein is the body’s building block. All of our organs, including the skin, are built from proteins, as are the muscles, hair and nails. Many hormones are proteins, and, the immune system, digestive system and blood all rely on proteins to work correctly. Protein is therefore an essential part of our diet, vital to development and correct functioning of the body. Protein is particularly important for children and adolescents - as they grow and develop into adult proteins are used to produce tissue. Protein is also particularly important for pregnant women. If our diets contained no protein, then our bodies would start to break down muscles in order to produce the protein it needs – our bodies are good at storing fats and some sugars but not good at storing proteins. It is therefore necessary to continually replace the protein that our bodies use. Protein is the major structural and functional component of all cells in your body. Proteins literally play a necessary role in many of the biological processes that allow you to live and function. Not to mention, about 25% of your muscle mass is made up of protein—and the rest is made up of water and glycogen (your body’s stored form of carbohydrates). So it’s no wonder why so many diets place a heavy emphasis on protein. But the reason you need to eat so much is simple: Unlike other nutrients, your body can not assemble protein by combining other nutrients, so enough must be consumed in your daily meals in order to achieve your desired health and appearance.
Fat is an essential part of our diet and nutrition, we cannot live without it. Our bodies require small amounts of 'good fat' to function and help prevent disease. However, a lot of modern diets contain far more fat than the body needs. Too much fat, especially too much of the wrong type of fat, can cause serious health complaints including obesity, higher blood pressure and cholesterol levels, which in turn lead to a greater risk of heart disease. Like protein, but not carbohydrates, fat is essential to human life, we all need fat in our diets.
Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. People commonly use it as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.
There are three primary types of whey protein: whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH). Let's look at each of these in turn: Whey protein concentrate - WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90% Whey protein isolate - WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein Whey protein hydrolysate - WPH is considered to be the "predigested" form of whey protein as it has already undergone partial hydrolysis - a process necessary for the body to absorb protein. WPH doesn't require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of its improved digestibility and reduced allergen potential. Effects of Whey Supplementation on Muscle Mass and Strength. The best known (and best studied) use of whey protein supplements is for the purpose of increasing muscle mass and strength. Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
Weight gainers are different than normal protein powders because they contain more carbohydrates, and calories per serving. By adding a weight gainer shake to your daily diet, you can support: Plenty of good calories, protein, and carbs for building muscle. Weight gainers are ideal for those who are ectomorph in nature and find it hard to gain weight and muscle.
Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
The human body requires a significant amount of energy (i.e. calories) just to function regularly. Each day, your body must breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles. Staying alive is hard work, people! The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions.
Body mass index (BMI) is a measure of body fat based on your weight in relation to your height, and applies to most adult men and women aged 20 and over. BMI is used as a screening tool to indicate whether a person is underweight, overweight, obese or a healthy weight for their height.
If a person's BMI is out of the healthy BMI range, their health risks may increase significantly. BMI values are age-independent and the same for both sexes. However, BMI may not correspond to the same degree of fatness in different populations due to different body proportions.
Fat burners are supplements that essentially contain certain herbs and chemicals that either increase energy, stimulate metabolism, and/or suppress appetite. Fat burners and other similar supplements will not get you anywhere if you are completely dependent on them. Regular daily diet and exercise is the biggest part of the battle. Decreasing the daily calorie intake along with regular exercise is the biggest part of fighting fat.
Creatine is a nitrogenous organic acid produced in the liver that helps supply energy to cells all over the body - particularly muscle cells. It is made out of three amino acids: L-arginine, glycine, and L-methionine. Creatine is transported through the blood by an active transport system, it is then used by the brain and muscles that have high energy demands, such as skeletal muscle. In fact, around 95 percent of creatine in the human body is stored in skeletal muscle. Because of Creatine ability to supply energy where it is demanded, the chemical is mainly used by athletes to increase their ability to produce energy rapidly, improving athletic performance and allowing them to train harder.
Amino acids build proteins, and proteins are life-sustaining macronutrients. Yet simply calling amino acids the building blocks of protein doesn’t do justice to their value. While some amino acids only make proteins, others fill a variety of roles, from supporting metabolism to protecting your heart. Your body can also use amino acids for energy when you lack carbs and fats.
When you are training to develop a stronger, more powerful body, it is essential to stimulate and fuel your muscles at the cellular level. Branch chain amino acids (BCAA's), valine, leucine, and isoleucine, make up approximately 1/3 of muscle protein. BCAA's reduce muscle fatigue, speed recovery, decrease the loss of other amino acids from muscle during exercise and help the body absorb protein [6.]. A deficiency in any one of these amino will cause muscle loss. Unlike other amino acids, BCAA's are metabolized in the muscle and not the liver. Branched-chain amino acids supplements commonly referred to as BCAA's, are very popular with athletes these days, who are searching for ways to increase lean mass and performance. The branched chain amino acids are Valine, Leucine, and Iso-leucine. One popular idea is that BCAA's can move through the blood to the brain and decrease the production of serotonin in the brain's interior, thereby lowering mental fatigue by reducing the amount of serotonin, which can create a sense of tiredness. A fair amount of scientific research supports this hypothesis
Glutamine is the most abundant amino acid in the body—despite the fact that it's not essential. Most glutamine is stored in muscles followed by the lungs, where much of the glutamine is made. It's involved in many metabolic processes, and is the principal carrier of nitrogen in the body and is an important energy source for many cells. Amino acids form the proteins that help build much of the body's tissue—including muscle. During intense exercise blood and muscle levels of glutamine tend to fall. Additionally, studies have proven that, after a hard workout, muscles are torn down. To reverse this effect, nutrients must be fed to the muscles and protein synthesis must be stimulated to build new muscle. If we supplement our body with glutamine before an intense training, we allow our body to keep a high supply of glutamine in the muscles and stop them from breaking down. This means the body can use the glutamine in the muscles to synthesize protein and build muscle mass.
Pre-workout supplements are more popular today than they ever were. That’s because they’re formulated with ingredients that work together to ramp up your energy and endurance, increase strength, crank up muscle growth, and burn off body fat. Pre workout drinks are essentially energy drinks designed for body building. When you have been lifting weights for an extended amount of time, you begin to lose focus and energy. After all, we have lives outside of the gym too that drain us. That’s why the majority of bodybuilders opt in for pre workout drinks. These supplements give the user the energy and power needed to ‘give it your all’ every time they walk into church.