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Rice has more than one name

March 3rd, 2021

The term “rice” actually refers to many products because there are many varieties. Individual types differ in grain shape, taste, nutritional value, starch content, or the degree of processing. In Asian countries, rice is usually the basis of meals; it is even eaten for breakfast, with more or less sophisticated additions. It tastes great, not only salty but also sweet. In Poland, potatoes obviously dominate, but there is no shortage of tasty dishes with rice. It is a common dietary ingredient of practically every athlete. It is a good source of easily and quickly absorbed energy, is easily digestible, and does not contain gluten. Rice is primarily carbohydrates, but there are also other compounds in its composition, depending on the species.

Rice has more than one name.

Many people associate rice with white grains, but they can have many different colors. Even the length of the grains and their stickiness vary. Not everyone knows, but rice is divided into the short grain, medium grain, and long grain. The most popular variety is white rice, but it has the least nutritional value. Even though it has been purified and deprived of its most essential elements, it has some advantages – it is easy to digest, can be stored for years, is cheap, widely available, and distinguished by its delicate taste. Natural rice is brown in color and is considered to be far more nutritious and healthful. It is rich in vitamins and minerals. The grains do not lack magnesium, potassium, protein, fiber, folate, B vitamins, phosphorus, or even vitamin E. The downside will be longer cooking time, shorter shelf life, faster rancidity due to higher fat content.

We can also distinguish red rice, which is paddy rice with a nutty flavor. It is valued for its low glycemic index, ensuring a feeling of satiety for a long time, rich in nutrients, easy digestibility, anti-cancer action. Red rice is an excellent option for athletes, especially before training. It can also be recommended to allergy sufferers and people who want to support the cardiac and nervous systems’ work. You can also find black rice, which used to be exclusive to the mighty because of its high nutritional content. It contains a lot of iron, antioxidants, youth vitamins. You can also distinguish yellow rice, sweet and sticky, used even for the production of liquor.
Rice in the diet of an athlete – is it worth reaching for it? The whole truth you need to know

 

A popular combination for a diet for athletes is white rice with chicken breast. Such a dish is simple to prepare and provides the necessary carbohydrates and protein. People who care that their menu is based on healthy foods choose brown rice. This is not the only reason – natural rice also has a lower glycemic index. This translates into lower glucose levels after a meal. The feeling of satiety remains for longer, and hunger pangs can be avoided. In the case of brown rice, the insulin ejection into the blood is lower. The same can be said about the storage of sugars. However, it is essential to remember that after an intense workout, it is essential to replenish the lost glycogen stores in muscles as quickly as possible. White rice is a much better solution as it provides a quick energy boost in easily assimilable carbohydrates. It is crucial in rebuilding or regeneration micro-damage to muscle fibers during training, especially strength training.

People who train need a complete meal after the workout, which will contain both carbohydrates and protein. It’s crucial to provide carbohydrates as soon as possible to protect muscles from breakdown and to rebuild lost glycogen. You can, therefore, confidently reach for a gainer up to thirty minutes after finishing the exercise. One great source of simple carbohydrates is white rice. It is worth going for it because it is digested quickly and does not overload the digestive system, so you do not have to worry about feeling heavy. Athletes appreciate white rice because it provides a quick feeling of satiety, even clogging the stomach. With a relatively small volume, you can count on a large number of carbohydrates. It is beneficial for people who want to increase muscle mass.
What is more, it can be eaten in various forms. It works well, both sweet and salty. Therefore, there is no question of monotony in your diet. With white rice, you can prepare a variety of dishes; it fits all ingredients virtually. If you add a protein product to rice, the glucose concentration in the blood remains at a moderate level.

White rice is a fast, effective and inexpensive way to rebuild glycogen and support the regeneration process, which every athlete needs. It contains a lot of phosphorus, which stabilizes blood pressure. In turn, the magnesium content soothes the nervous system, which is severely shaken after stress in the form of intense exercise. The same applies to B vitamins, which are not lacking in rice. In turn, the presence of fiber provides a fleeting feeling of satiety, which persists for a long time. Also, it improves the work of the digestive system, supports intestinal peristalsis. It is a gluten-free product, so it can be consumed by people allergic to this complex protein. The popularity of combining rice with poultry is mainly because it allows lowering the high glycemic index of the meal. You can avoid sudden insulin spikes that cause drowsiness, fatigue and contribute to a drop in energy.

Training versus the ketogenic diet – what should you know?

March 3rd, 2021

More and more people are choosing to go on a ketogenic diet and not necessarily for medical reasons. This conscious choice is made primarily by athletes and people looking to reduce body weight. Ketosis is a state in which the body is forced to use a different energy source than glucose. This is due to a drastic reduction in the number of carbohydrates consumed. Sugars are replaced by fat. Specifically, fatty acids changed to ketone bodies – these become the source of energy. It turns out that following a ketogenic diet is associated with several health benefits, including increased insulin sensitivity, muscle growth, and fat loss.

Training versus the ketogenic diet – what should you know?

The ketogenic diet involves a considerable reduction in carbohydrates at the expense of fats and protein. It turns out that by eating mainly fat, there is a reduction in body fat and at the same time increase muscle mass. We can also talk about medical ketosis, which is used to treat the symptoms of multiple diseases. The body does not need to take energy from carbohydrates, i.e., sugars, to function correctly. It works excellent on ketone bodies, which are formed as a result of burning fats – they are not only those supplied from food but also from subcutaneous fat. The problem of transporting excessive calories obtained from sugar to fat cells disappears. As a result of reducing carbohydrates in the diet, the insulin level in the blood is lowered, and its sudden spikes, which hurt mood and health, do not occur. In ketosis, the body is focused on lipolysis, the conversion of fat tissue into energy. Physically active people can see an improvement in training results, which applies to both sculpting and reduction. It is definitely more comfortable and faster to reduce body fat.

In the case of a ketogenic diet, we can also talk about a beneficial effect on the brain – feeding it with ketone bodies contributes to improving its functioning. After using up glycogen reserves during training, the body immediately switches to obtaining energy from ketones and fat tissue. You can therefore count on a reduction in body weight, but not at the expense of muscle. One of the advantages of the ketone diet is a faster feeling of satiety and decreased appetite. The cravings for sweets and hunger attacks disappear. With ketone bodies, there is a slow release of energy, making it difficult to maintain the diet. It will be important not to consume more than 50 grams of carbohydrates per day, which increases the risk of coming out of ketosis.

The diet should be based on facts, but there should also be an adequate amount of protein – no more than one and a half kilograms per kilogram of body weight. The ketosis diet is mainly based on eggs, bacon, fatty cuts of meat, fatty fish, full-fat dairy products, flaxseed oil, olive oil, MCT oil, butter, and coconut oil. You can also reach for seeds, seeds, and nuts, but in moderation, because in addition to a lot of fat, they also contain many carbohydrates. The diet should be as natural as possible, avoiding highly processed foods.
Bodybuilding on ketosis? What are the benefits for athletes?

The ketogenic diet works phenomenally well for most athletes. Many factors contribute to this, one of which is improved sensitivity of muscle cells to insulin, the hormone responsible for transporting glucose around the body, and increased muscle mass. With a limited carbohydrate supply and training, good insulin sensitivity ensures that the sugars you eat are used primarily by your muscles. On the other hand, with a diet based on carbohydrates and insulin resistance, you have to reckon with an increased accumulation of glucose produced from food into fat tissue. Therefore, the ideal solution turns out to be the consumption of a portion of carbohydrates before training – in such an amount as to not come out of ketosis, which is usually up to 50 grams. Strength training and a ketogenic diet are effective ways to fight insulin resistance because they result in a high sensitivity of cells to insulin.

In strength training, being on ketosis, you can afford to consume more protein because as physical activity increases, the demand for amino acids increases. The body starts to increasingly obtain energy from fat stores, including subcutaneous fat. It, therefore, promotes the loss of body fat and body weight, reducing the loss of muscle mass. Ketosis mainly protects muscle from a breakdown in the event of a caloric deficit. Strength training is a stimulus for the body to preserve muscle mass and use unnecessary fat tissue.

Another advantage of training on ketosis is the favorable conditions for building muscle mass due to the calm anabolic environment, which results from increased production of relevant hormones. People who train for strength have a more comfortable and faster adaptation to a ketogenic diet – greater insulin sensitivity, improved metabolism, increased muscle mass. We can also observe an accelerated process of weight loss, emphasizing the reduction of body fat: the more muscle mass, the greater the calorie burn, and the possibility of increasing energy requirements. Athletes training on ketosis can count on recomposition, which is burning fat and building muscle mass at the same time. Of course, this requires continuous progression, i.e., increasing the volume of training and load.

Problems with falling asleep – where do they come from?

March 3rd, 2021

Proper and sufficiently long sleep is essential for optimal functioning of the body. Therefore, if you notice any disturbances connected with falling asleep, it is worth looking for the reason for it.

Problems with falling asleep – where do they come from?

There are two main reasons why many people have great difficulty falling asleep, or conversely, waking up. The first is organic and is mainly related to pain. When you suffer from chronic pain, it is necessary to go to the appropriate specialist, who will help to determine its basis and cure it. However, it is worth remembering that the causes of insomnia coming from the body can also be related to other issues, such as eating heavy meals. In such a situation, the digestive system encounters great difficulty in “quieting down.”

The second type of cause that may be behind trouble sleeping is psychological. They may be related to perceived fear, stress, anxiety, or depression. In such a situation, although the person suffering from insomnia very much wants to fall asleep, it is not possible. Since it takes a long time to fall asleep, the deep sleep phase is significantly shortened, leading to a constant feeling of sleeplessness.

How does food affect sleep?

You should be aware that eating heavily in the evening can be one of the most straightforward causes of sleep problems. When you eat foods that are hard to digest or just plain hearty, your body needs to digest them before going to a well-deserved rest. However, due to your busy schedule, this process can take a very long time. Thus, one encounters difficulty in sleeping due to prolonged digestion of food.

As we mentioned above, this is one of the easiest to mitigate and the most common causes of insomnia. Fortunately, dealing with this trouble requires only and as much as changing eating habits, without the need for pain management or psychotherapy.

Unfortunately, this trouble occurs frequently. With a full day at work, many people find it challenging to find time for a proper meal that would keep them supplied with the right amount of calories. As a result, they get hungry in the evening and start gradually emptying the refrigerator. The human body works so that when it feels hungry, it looks for food with high-calorie content. This makes many people, for example, scramble a few eggs and eat a few slices of bread or a whole loop of sausage shortly before going to bed. These foods provide a quick and easy supply of calories and nutrients, so you subconsciously feel the urge to eat them.

What should a daily menu look like?

According to many studies, it is safest to have a light dinner two hours before going to bed. What is essential, the number of calories consumed at the last meal should not exceed 20% of the total daily requirements. As you can easily calculate, with the total demand of 2000 kcal, the dinner should not have more than 400. This means a really light meal.

Simultaneously, the calorie count is not the only thing you should pay attention to (although it is a fundamental issue). You should also bet on meals that are easy to digest. This way, you can be sure that the food consumed has actually been processed by the body before bedtime.

What to choose for dinner?

As you can see, choosing the right meal for the evening time is not at all obvious. It is worth betting on dishes that are not subjected to robust processing, such as frying. It is also better to avoid various types of cheese because the salt in them can also cause problems with falling asleep.

A great, although still not very popular among Poles, a meal for the evening time are homemade soups. Relatively low in calories, easy to digest, and nutritious at the same time, they can successfully supplement the daily needs of the body. However, many people consider it a pure dinner dish and therefore are reluctant to take soup as part of the dinner.

A protein shake in your favorite flavor that can be prepared in a matter of moments is also a great idea. This is an ideal option for people who come home very hungry and lack time to create soups or other last-minute meals. Protein supplements ensure an optimal supply of calories and nutrients to the body.

At the same time, it is worth remembering that eating a lot in the evening has a negative impact not only on falling asleep but also on the general condition of the body. Eating large meals shortly before going to sleep causes, among other things, the accumulation of excessive amounts of fat on the body.

What else is worth remembering?

If you have more severe problems falling asleep, you should avoid substances that can make the process even more difficult. This means, for example, not drinking stimulating drinks such as energy drinks or coffee, but also black tea.

If complete abstinence from caffeine is, for some reason, not possible, it should be strictly avoided, at least in the afternoon and evening. In this way, it is possible to prevent unpleasant discomforts related to difficulty falling asleep. However, it is worth remembering that this decision must be persistent: even one energy drink drunk in the evening can destroy the effects of work.

Instead of the drinks mentioned above, you can drink, among other things, herbal infusions or water. Thanks to them, the body will remain adequately hydrated, but there will be no situation in which it will be stimulated.

SARMs – the perfect muscle builder and cutter

February 26th, 2021

SARMs – the perfect muscle builder and cutter 

SARMs are one of the most popular supplements in recent years. They belong to a group of non-steroidal active compounds that bind to androgen receptors in tissues. Hence, they are supplements that support lean muscle mass and strength gains. However, the best SARMs also support the reduction and mineralization of bone tissue. We say: check. We verify what these supplements are, whether they are safe, whether they have side effects, and how they actually affect our bodies.

What are SARMs?

SARMs (interchangeably SARM-s, SARMs) are selective androgen receptor modulators that were discovered in the 1990s. This was by chance when Professor James T. Dalton was not working on performance-enhancing drugs but was looking for a cure for prostate cancer.
He then discovered the molecule known today as andarin. While it was not very effective against prostate cancer, it did cause noticeable muscle growth.
Today we know that the best SARMs provide muscle tissue and strength gains, effectively reduce, improve performance, and prevent prostate growth, which can occur while using anabolic steroids. That’s why the most potent SARMs are also used to replace anabolics (e.g., for cancer, muscle atrophy) without negatively affecting the body.

Types of SARM supplements:

SARMs can be divided in terms of the extent of stimulation. We distinguish then:
– SARMs for mass muscle expansion (e.g., Rad-140, LGD-4033, Andarine S4);
– SARMs for strength gain (e.g., MK-2866);
– SARMs for lean muscle mass building and reduction (e.g., GW-1516, MK-677).

The best SARMs for muscle mass:
LAG-4033 – ligandrol
An agent that exhibits anabolic effects in the muscles. It is the most potent SARM that has the most significant impact on building muscle mass. It allows you to accentuate your muscular physique by gaining pure lean muscle mass. Enormously since ligandrol also accelerates the loss of unnecessary body fat. It is taken in oral form, with as much as 22 mg per day for short-term supplementation. With more extended dosing, however, as little as 4 mg of LAG-4033 per day is sufficient.
Rad-140 – testolone
A replacement for synthetic testosterone, which does not affect the growth of the prostate. It supports the process of losing unnecessary body fat, making it easier to build a lean muscle mass. It is an effective and safe product for anyone who wants lean muscle mass in a short period. Rad-140 should be supplemented for 10-14 weeks in doses of 12-20 mg daily.
Andarine S4
A selective androgen receptor modulator with a powerful anabolic effect. It significantly influences the development of muscle mass and strength. Using S4 makes the muscle more bulging and visible. As Andarine has a short half-life of up to 5 hours, the daily dose is 40 to 75 mg. It is best divided into 2-4 servings throughout the day.
The strongest SARMs for strength gain
MK-2866 – ostarin
An aid for osteoporosis and chronic diseases that damage muscles. Ostarin is an agent that causes a huge improvement in muscle strength. Hence it is used not only in medicine. It is also used by athletes practicing endurance sports (such as cycling, running). Besides, it promotes muscle mass reduction and building.

The best SARMs for lean muscle mass building and reduction
GW-1516 – cardarine
Recommended for endurance athletes. It promotes the development of slow-twitch muscle fibers and the effective loss of excess body fat. On the one hand, it reduces unwanted fat tissue; on the other hand, it saves protein structures from disintegration.
MK-677 – ibutamoren
It acts on growth hormone receptors. Growth hormone affects the development of the body, energy metabolism, anabolic and catabolic processes, immune response, and even the central nervous system’s functioning. The increase in growth hormone in the body promotes the binding of amino acids by muscles, reducing body fat and the synthesis and renewal of muscle fibers.

Are the most potent SARMs steroids?
Without a doubt, the best SARMs provide the benefits of anabolic steroids. However, they are not steroids and have no side effects.
They are devoid of the methyl group, so they do not damage the liver. The most potent SARMs also do not block the HPTA system. Unlike synthetic testosterone, they also do not convert to estrogen. Finally, they are orally administered, fully legal to possess, and easy to purchase, something we cannot say about steroids.
So even the strongest SARMs don’t take a toll on the liver, as well as the kidneys or the digestive system. Also, they do not cause other side effects: acne, hypertension, gastric problems, baldness, water retention. The best SARMs only affect the muscles. Instead, they may promote issues with insomnia or mood disorders.
However, they must be original substances. It happens that supplements described as the most potent SARMs do not contain SARMs at all. What is more, they sometimes contain illegal substances that cause side effects. It is, therefore, a good idea to check the quality of the product before buying it.
Also, we must remember to use every dietary supplement in moderation. We should always dose it by what the manufacturer states on the product packaging. We can also help supplementation specialists or personal trainers advise us on the best and the most potent SARMs.
In conclusion, there is no doubt that these are exciting supplements. The most potent SARMs bring benefits similar to those we can achieve by reaching for steroids. On the other hand, they are much safer for the body as they do not cause serious side effects. However, we should remember to choose the original and the best SARMs. Then we can be sure that we are reaching for safe, tested, and proven supplements without side effects.

Can antioxidants reduce the effects of strength training?

February 22nd, 2021

Can antioxidants reduce the effects of strength training?

A healthy lifestyle is essential for people who do strength training. Without a proper diet and supplementation, it would be tough to gain muscle mass. In the context of a healthy diet, a lot of attention is paid to antioxidants’ role, i.e., compounds responsible for removing free radicals. No doubt they are essential for health. However, some studies indicate that antioxidants can hurt the effects of strength training. What is this due to, and how can we counteract such a relationship?

Antioxidants and their impact on human health

One of the essential functions of our body is breathing. However, this process does not end with merely inhaling and exhaling. Cellular respiration is equally crucial. It is a complex metabolic process occurring in virtually every cell of the human body. This process leads to the formation of ATP, the primary carrier of energy.

Unfortunately, during cellular respiration, compounds with adverse effects on our health are also formed. Here, so-called free radicals are particularly notorious. These are oxidized molecules that have not been bound to an electron. As a result, the body cannot use them and thus seeks to remove them.

Free radicals can have two effects on the human body. In moderate amounts, they have a beneficial effect because they stimulate the immune system. This makes it easier for the body to fight off viruses and bacteria. However, an excess of free radicals is already quite a danger. High concentrations of these cells interfere with many essential metabolic processes. This, in turn, can lead to dangerous diseases such as cancer, diabetes, and cardiovascular disease.

The body is only able to neutralize part of the free radicals on its own. However, substances known as antioxidants can help. The principle of their action is straightforward. When antioxidants enter the human body, they begin to interact with free radicals by “donating” an electron. This makes such molecules usable again. In this case, therefore, there is an apparent relationship – a higher concentration of antioxidants in the body affects the reduction of free radicals.

Antioxidants themselves can be divided into two categories. The first of them are endogenous antioxidants, i.e., naturally produced by the human body. The second category includes exogenous antioxidants supplied with food.

Why is taking antioxidants not always beneficial?

The amount of endogenous antioxidants produced is relatively small. Therefore, they should be supplemented with antioxidants obtained from food. A diet rich in exogenous antioxidants will make the body neutralize free radicals more effectively. This, in turn, is an integral part of cancer prevention and many other diseases.

The beneficial effect of antioxidants has been recognized by doctors and nutritionists, who decades ago urged to maximize the supply of these components in the daily diet. Dietary supplements containing substances with antioxidant properties also began to enjoy great popularity. However, with time, scientists became more and more familiar with antioxidants’ influence on the human body. As a result of this work, an absolute dependency was discovered, which may surprise people who train for strength.

Namely, scientists have shown a correlation between a too high concentration of antioxidants in the body and weaker strength training results. How is this even possible? To explain this phenomenon, we need to take a closer look at free radicals. It is already known that they are formed during cellular respiration. Of course, during exercise, the respiration process gains in intensity. As a result, the body produces many more free radicals, which mobilizes the immune system to remove them. However, in this case, it is beneficial because it increases immunity and stimulates the body’s regeneration.

However, it turns out that taking very high doses of antioxidants inhibits the described process. High concentrations of substances with antioxidant properties contribute to the immediate removal of free radicals from the body. Thus, the body does not receive stimuli that would typically lead to a reaction from the immune system.

In addition to this, scientists have also put forward another exciting hypothesis. According to it, the phenomenon of oxidative stress also affects the recovery of the body after exercise. According to the researchers, this is the effect of antioxidants that block the release of stimuli necessary to repair damaged muscle tissue. This, in turn, can affect both more inadequate post-workout recovery and the training effects themselves. Although this hypothesis has not been unequivocally confirmed, antioxidants’ impact on strength training remains a controversial issue, to say the least.

Should strength trainees limit their intake of antioxidant-rich foods?

The presented relationship may make strength trainers begin to approach antioxidants with greater caution. However, we cannot forget about the beneficial effects of these substances. Therefore, limiting the intake of antioxidants may do more harm than good.

However, if someone cares about the appropriate amount of antioxidants in their diet, they should resign from additional supplementation. Preparations containing antioxidants are recommended only for people who, for various reasons, cannot provide them with food.

Summary

Antioxidants undoubtedly have a positive effect on health. Their deficiencies may lead to numerous diseases and ailments. However, people who train for strength should not exaggerate their amount. Too high levels of antioxidants can hurt the effects of strength training. Therefore moderation is advisable.

Vitamin D – what is its optimal level, and how to achieve it?

February 22nd, 2021

Vitamin D – what is its optimal level, and how to achieve it?

All substances included in the group of vitamins play a vital role in the human body’s processes. This does not mean, however, that they are compounds with similar properties. Quite the contrary! Individual vitamins may differ in many respects. For example, the human body cannot produce vitamin C on its own. However, the synthesis of vitamin D is possible. Despite this, people around the world struggle with the problem of deficiency of this vitamin. So what should be done to get adequate levels of vitamin D?

How does vitamin D work?

Generally, two types of vitamin D can be distinguished. The first is ergocalciferol, also known as vitamin D2. This compound is found primarily in plant products, mushrooms, and yeast. However, it is cholecalciferol (vitamin D3) that has attracted much more attention from researchers. Such a substance can be found mainly in animal products.

Why then is almost all the attention of scientists focused on vitamin D3? This is due to two crucial reasons. First, cholecalciferol shows a much higher efficiency of action. Researchers suggest that this form raises overall vitamin D levels in the body faster. Second, animals and humans can produce cholecalciferol on their own. This phenomenon occurs when exposed to ultraviolet rays (known as UVB rays). Unfortunately, the efficiency of this synthesis depends on several factors. For more information, see the last section of this article.

The action of vitamin D is extremely broad. One of its main tasks is to increase the absorption of calcium and phosphorus. Both of these elements strengthen bones and improve their mineralization. In addition, vitamin D stimulates the immune system. This allows the body to cope better with various pathogens. What is more, researchers are publishing more and more evidence that vitamin D can also effectively prevent certain cancers.

People who practice strength sports should also know about the impact of vitamin D on muscle function. Its deficiency can therefore weaken both bone structure and muscle tissue.

What is the optimal level of vitamin D in the blood?

Despite appearances, determining the correct level of vitamin D in the blood is not that simple. Scientists have found that the need for this compound may vary from person to person. Factors such as age, skin color, and already diagnosed vitamin D deficiency play an essential role.

To make matters worse, different research institutes are guided by different standards. In principle, they all agree that a blood level of vitamin D of less than 20 ng/ml indicates a deficiency. However, the determination of the optimal level raises more questions. Some researchers believe that all values above 20ng/ml are average. Others indicate a range of 30-40 ng/ml as the optimal level. Some even give discounts of 50-80 ng/ml in the case of adults.

So it is difficult to say which of the above recommendations is the best. Perhaps the truth, as usual, lies somewhere in the middle. Therefore, maintaining the level of 30-50 ng/ml seems to be reasonable. The dangerous concentration of vitamin D in the blood can be said when its value exceeds 150 ng/ml.

What needs to be done to get the required vitamin D levels?

It is already known that achieving adequate levels of vitamin D in the blood is extremely important. However, the critical question remains – how can this be done?

Basically, there are several ways to provide your body with vitamin D. One of the more apparent solutions is getting out in the fresh air and enjoying the sun. Unfortunately, there is a problem here. Well, UVB rays are not always intense enough to stimulate the body to synthesize vitamin D3. According to scientists in the European climate, such a possibility exists only from March/April to October. This means that the winter sun does not provide natural vitamin D.

Interesting fact:
Vitamin D synthesis does not occur when the skin is isolated from the sun. So if someone looks at the sun through a window, for example, the UVB rays won’t reach their skin because the glass will stop them. The same is true when walking outside in long pants and outerwear. Doctors indicate that useful synthesis of vitamin D3 during the summer requires at least 20% of the body surface to be exposed. Also, the exposure itself should last about 15-20 minutes.

Although the body can produce vitamin D3 independently, everyone can increase its supply by adjusting their diet. For this purpose, it is worth focusing primarily on oily marine fish. Why? Because vitamin D3 is a fat-soluble compound. Therefore, people who are on a low-fat diet may have considerable problems in this regard.

Fortunately, vitamin D3 supplementation is also an effective alternative. In most European countries, doctors recommend supplementation of this compound during autumn and winter. Then it is not possible to obtain vitamin D3 through natural synthesis. Unfortunately, it is difficult to indicate the ideal dose of cholecalciferol recommended during supplementation. As a rule, healthy people can be recommended values of 1000-2000 IU. (25-50 micrograms). Admittedly, some people take even twice as much. However, some doctors say that 100 micrograms (4000 IU), for example, is too high a dose for people living in this climate zone.

Summary

Taking into account all mentioned alternatives – supplementation of vitamin D3 seems to be the best solution. You can be sure that its level will not depend on external factors (e.g., weather, sunlight). Also, vitamin D3 itself is difficult to overdose on because its excess is effectively broken down. Of course, during the summer, the blood levels of this compound are usually high enough. However, in winter, vitamin D3 supplementation will definitely be advisable!

Whey protein vs. BCAAs – how and why should you use these supplements?

February 22nd, 2021

Whey protein vs. BCAAs – how and why should you use these supplements?

Branched-chain amino acids (BCAAs) and whey protein are two top-rated dietary supplements. They are usually used by professional athletes and people who do strength training. However, more and more strength athletes are also turning to protein and BCAAs. Such people often follow the advice of more experienced colleagues. However, it is worth knowing when and how to use the mentioned supplements. That is why we will try to answer these questions in this article.

BCAA – effects and advantages

The basic building blocks of proteins in the human body are various amino acids. Notably, the body can produce some of them on its own. This is why nutritionists refer to them as endogenous amino acids. However, there are also compounds, the synthesis of which does not occur naturally in the human body. Therefore, the so-called essential amino acids must be supplied with food.

Among essential amino acids, researchers have isolated three precious compounds. These are leucine, isoleucine, and valine. These amino acids have a unique “branched” chemical structure. For this reason, researchers have named them branched-chain amino acids (BCAA).

BCAA has been the focus of attention of strength athletes for decades. All because of their unique properties. It is well known that BCAA is essential for building muscle tissue. Leucine, isoleucine, and valine are directly involved in protein synthesis to form new cells. That’s why gaining muscle mass would be impossible without these compounds.

Moreover, it was once believed that BCAA reduces the amount of lactic acid secreted after training. Therefore their consumption was supposed to reduce post-workout muscle soreness (the so-called soreness). In this case, however, recent studies have not provided conclusive confirmation of this hypothesis.

When it comes to dietary supplements containing BCAAs, they are created according to different assumptions. Usually, manufacturers rely on a powder with a 2:1:1 ratio, which means that the finished product contains twice as much leucine as isoleucine and valine. However, you can also find preparations with an amino acid ratio of 4:1:1 on the market.

It used to be recommended that athletes took BCAA supplements immediately before strength or aerobic training. The amino acids were supposed to inhibit muscle catabolism and increase the anabolic effect of exercise. However, newer studies have not given a clear answer as to when BCAAs should be taken.

Whey protein (WPC) – effects and benefits

Protein supplements have become a symbol of the world of bodybuilding and strength sports. However, this is hardly surprising. Without an adequate protein supply in the diet, it is impossible to achieve adequate muscle mass gains. Of course, the primary protein sources are food products such as meat, eggs, fish, dairy products, etc. However, many people may have problems with achieving the required protein supply through diet alone. This is when protein supplements come into play, allowing you to quickly replenish proteins.

Of course, you can find numerous types of proteins in stores. Nevertheless, the most popular among bodybuilders is still the traditional whey protein WPC (Whey Protein Complex). It is extracted from milk whey in such a way as to achieve maximum protein content in the dry product. Importantly, WPC is considered a complete protein. This means that all essential amino acids can be found in their composition.

Does this mean that every strength trainee must absolutely use whey protein? Not at all. If someone has no problems with arranging a diet in such a way as to provide the body with the necessary amount of protein – supplementation will not make much sense. However, you need to remember that the demand for protein increases with body weight. For example, a person weighing 100 kilograms needs significantly more protein than someone weighing 30 kilograms less. It is therefore worth bearing this in mind when choosing a possible supplementation.

When it comes to the method of use, whey protein should be consumed immediately after training. This way, the body will be able to quickly start the process of rebuilding damaged muscle tissue. Also, athletes often consume protein just before going to bed. Here too, the aim is to support the anabolic effect occurring during muscle regeneration while you sleep.

Whey protein or BCAA – which to choose?

In light of the latest research, whey protein seems to be a much better option for people who train for strength. First of all, it contains all essential amino acids. Meanwhile, only three of them can be found in BCAA. Protein also supports muscle tissue recovery in a more effective way. So if you regularly consume whey protein, you usually won’t need to take additional BCAAs.

However, there are exceptions to this rule. Some people can suffer from lactose intolerance, which makes it practically impossible to safely use whey protein. Of course, you can then choose another nutrient (e.g., beef protein powder) or BCAAs. Branched-chain amino acids are also worth recommending to vegans and people who mainly do aerobic sports.

Both traditional whey protein and branched-chain amino acids BCAA are supplements that train people with several significant benefits. Protein supports the process of rebuilding muscle mass, and it is also a wholesome product, which means that it contains all essential amino acids. That’s why it’s generally a much better choice than BCAAs for people who train for strength. On the other hand, the mentioned amino acids can be recommended to all those who, for various reasons, cannot consume protein supplements. Moreover, BCAA supplementation may be beneficial for runners and other athletes practicing aerobic activities.

Workout during weight reduction – how essential is it?

February 17th, 2021

Workout during weight reduction – how essential is it?

For many years, exercise was pointed out as the only remedy for overweight. The proclaimed principle was straightforward. To lose weight and lose a few centimeters in the waist, you need to give yourself a hard time at the gym. Therefore, people struggling with the problem of excess weight often forced themselves to hard physical training. Interestingly, the effects were not always visible. It was not until later that it was understood that a calorie deficit was the key to weight reduction. Only it can force the body to get rid of fat accumulated over the years gradually. Does it mean that physical exercises are useless then? Or maybe regular training is essential after all?

What is a calorie deficit, and how to calculate it?

The body needs a certain number of calories to function correctly. To define it, nutritionists use two terms – BMR (Basal Metabolic Rate) or primary caloric demand. It means the exact number of calories necessary for the body to maintain all vital functions without interruption. A diet with a lower caloric intake in the long term can be downright dangerous. That is why BMR is the first important indicator for every athlete.

Apart from it, there is also a second concept. It is AMR (Active Metabolic Rate) or simply daily caloric demand. In this calculation, the calories that the body burns daily are added to the basic BMR. This is why in all daily calorie demand calculators, the user has to specify their workouts’ intensity and frequency. This is necessary because an athlete who trains every day will need more calories than someone of the same weight who does not exercise.

The daily calorie requirement (AMR) is the starting point for further calculations. It is a specific value that depends on, among other things: height, weight, gender, age, and activity. Therefore, each person should calculate it individually. The obtained result should be compared with the number of calories supplied daily through food. Here three scenarios are possible:
– A caloric deficit occurs when the number of calories consumed is lower than the daily AMR;
– A caloric surplus refers to the opposite situation when the number of calories consumed exceeds the body’s requirements;
– Caloric optimum, on the other hand, is when the number of calories consumed and AMR are equal values.

How can a caloric deficit be achieved?

It is already known that a caloric deficit means a reduced number of calories consumed about the individual AMR. Therefore, at this point, it is worth moving on to the next important issue, i.e., how to achieve such a deficit.

Any healthy person can achieve a caloric deficit in two ways. The first would be to reduce one’s daily caloric balance. This can be done by reducing the meals you eat and eliminating mainly caloric foods from your diet. The second way, on the other hand, is to increase your daily AMR. In this case, the only alternative will be to exercise more often or do other activities that cause increased calorie burning. For better results, you can also experiment with the intensity of such training.

Of course, the best results are obtained by combining these two steps. Severely overweight individuals should both reduce their daily caloric balance and increase the required AMR. Such synergy will allow for very useful weight loss and accelerate the process of losing weight. For many people, this will be the best possible solution.

Is exercise important during weight loss?

However, some people may go on the assumption that merely restricting calorie intake enables weight reduction. On the one hand, this is true because a restrictive diet leads to a caloric deficit. On the other hand, it is essential to remember that exercise does make weight loss easier. Just look at how many calories you can burn during them.

Increasing the number of calories burned (AMR) makes it possible to achieve a calorie deficit even without a very restrictive diet. To illustrate this statement, look at the calculations for calories burned during certain activities:

– walking – about 400 calories per hour*;
– Swimming – about 500-700 calories per hour*;
– playing basketball – about 520 calories per hour*;
– intense strength training – about 550 calories per hour*;
– light jogging – about 700 calories per hour*;
– skipping – about 1,000 calories per hour*;
– running (at speeds above 10 km/h) – more than 1100 calories per hour*;

*All calculations shown are averages for men weighing about 90 kilograms.

Based on these data, it is clear that physical activity increases daily AMR. Of course, aerobic exercise – jogging, jumping rope, or running – gives the best results in this regard. If you want to lose weight fast, it’s worth including such activity in your training schedule.

Summary

Is it possible to lose weight without exercising? Absolutely. However, you have to be aware that it will not be easy. The only solution is a rigorous diet leading to a calorie deficit. However, such a deficit can be induced much faster and easier through physical exercise. What is essential, exercise alone, without keeping track of calorie balance, will not be sufficient. The best results will be provided by slightly more intensive training combined with a properly selected diet. When these two conditions are met, achieving a calorie deficit is easier. This, in turn, will result in faster weight loss.

Probiotics when and how to take them

February 17th, 2021

For a long time now, there has been much talk about probiotics, whose task is to support the intestinal microflora. As it is already widely known, the intestines’ condition largely determines the well-being and health of the whole body. It is even commonly said that the intestines are the second brain, which is much right. Unfortunately, many people struggle with various unpleasant ailments due to intestinal dysbiosis, contributing to their improper lifestyle. A poorly balanced diet is one of the leading causes of health problems. Consumption of highly processed products rich in sugar causes an overgrowth of pathogens, primarily Candida Albicans. Antibiotic therapy is also often a problem. The list could go on, but it is time to introduce beneficial bacteria into the body, which probiotics help with.

Why are probiotics so important?

Adequate intake of probiotics and prebiotics in the diet promotes well-being and health. Probiotics are microorganisms, commonly known as good bacteria. They reside naturally in the intestines, inhabit the gastrointestinal tract, and are necessary to absorb nutrients from the food we eat properly. A prebiotic, on the other hand, provides a medium for probiotics. With probiotic therapy, it is possible to maintain or restore a diverse intestinal flora and provide protection against pathogenic bacteria. Probiotics reduce the risk of developing allergies and autoimmune diseases. They regulate intestinal function and alleviate unpleasant symptoms associated with irritable bowel. They are invaluable in diarrhea; they eliminate inflammation responsible for the formation of multiple diseases. Suppose there are not enough beneficial bacteria in the intestines and there is an overgrowth of pathogenic ones. In that case, one has to reckon with several consequences, including loss of health.

Probiotics can be supplied to the body both in the form of food and a dietary supplement. Their appropriate amounts have a positive impact on human health. Their deficiency is a simple way to prevent problems with the intestinal passage, overgrowth of pathogenic microorganisms, penetration of pathogenic microorganisms, and pathogens to the intestinal walls. Interestingly, probiotics are essential not only for a smoothly functioning digestive system but also for the immune and reproductive systems – the vagina also contains several bacterial strains. There is a reason why gynecological probiotics are used for bacterial and fungal infections of the female genital tract. A depleted microbiome contributes to many undesirable side effects – diarrhea, nausea, indigestion, ringworm, fatigue, skin lesions, itching, weakened immune system, and increased susceptibility to infections.

When to take probiotics?

Everyone needs probiotics; they should be supplied to the body with food, i.e., in a natural form. Prevention is better than cure, so prevention is essential. You do not have to struggle with any disease to reap the numerous benefits of probiotic therapy. It is worth reaching for them in the case of an unbalanced diet, susceptibility to infections – they will strengthen the immune system, thanks to which it will effectively defend the body against pathogenic microorganisms. Probiotics are invaluable for intestinal dysbiosis. Many factors cause intestinal flora disorders. They result primarily from leading an improper lifestyle – poor nutrition, sleep deficit, stress. Taking certain medications, chronic infections, and antibiotic therapy also hurt the microbiome. It is important to remember that intestinal dysbiosis is not limited to unpleasant complaints from the gastrointestinal tract. Most often, it is accompanied by several other diseases of a chronic nature.

Probiotics are recommended for obese people, which requires selecting appropriate strains of bacteria in consultation with a doctor. With their help, one can support the process of weight loss and maintain proper body weight. If someone wants to get rid of the excess weight, it is worth thinking about probiotic therapy, which will make it easier. Probiotics can be given to children, even to premature babies, which positively influences their proper development. They are used for diarrhea, irritable bowel syndrome, Crohn’s disease, intimate infections and urinary tract infections, allergic reactions, atopic dermatitis, hypercholesterolemia, gingivitis, colic, kidney stones, liver disease, lactose intolerance, autism, colon cancer. With the help of specific strains of bacteria, it is possible to fight Helicobacter pylori infection, support the treatment of atopy and allergies.

How to take probiotics?

There is no single probiotic dose that is right for everyone because every person is different. It should be selected according to individual needs and health status, that is, in consultation with your doctor. Depending on whether probiotics are to be used prophylactically or therapeutically, you should reach a different dose. Natural probiotics should be taken first, in the form of natural yogurt, kefir, curdled milk, buttermilk, pickled fruits and vegetables, raw cheese, kimchi, kombucha, fermented soy products (natto, miso, soy sauce, tempeh), Rejuvelac, unpasteurized apple cider vinegar, sourdough bread, beet sourdough. It is obtained that the daily dose of live bacteria cultures should have an average of one to ten billion. It is not only the number of bacteria that matters but also their type and viability.

10 Tips to Strengthen Your Heart

February 17th, 2021

The most common cause of death worldwide are diseases of civilization, mainly due to an ill-balanced diet, lack of exercise, stimulants, exposure to heavy metals, and many other environmental toxins. More and more people are struggling with cardiovascular diseases and dying from heart diseases. The heart is the most intensively working organ – if it stops, all vital functions begin to stop, and death occurs. However, it can reduce the risk of developing heart disease – prevention is always better than cure. Prevention is the key, so it is time to think about what you can do to strengthen your heart and enjoy good health for many years.

Effective ways to strengthen your heart

Remember to take care of your health if you want to keep it until old age. It is not said that you have to get sick with several unpleasant ailments and take multiple medications for various diseases. Unfortunately, many people still neglect prevention, exposing themselves to unnecessary suffering. Treatment is often a tedious and lengthy process and is associated with many undesirable side effects. A holistic approach to health and comprehensive care of your body is the basis. There are many ways to have a healthy heart, but it requires making some changes to your lifestyle and following some rules.

1. Reduce stress and negative emotions

Stress, especially chronic stress, has a destructive effect on the heart. It turns out that all negative emotions can contribute to the occurrence of myocardial infarction, aortic aneurysm rupture, and cardiac arrhythmia. A single attack of anger can cause damage hours to come or last even longer if someone is holding a grudge. It is essential to control one’s thoughts and emotions and remember to rest and relax daily. It is essential to find activities that relieve stress – reading, yoga, meditation, physical activity, meeting friends, listening to music.

2. No more smoking

No one needs to be told how much havoc tobacco wreaks in the body. Smoking cigarettes is a simple way to say goodbye to your health and weaken your heart. The amount of toxic compounds in cigarettes is enormous, numbering in the thousands. People who smoke them are at an increased risk of having a myocardial infarction. Moreover, they face high blood pressure, cellular hypoxia, numerous unpleasant complaints from the vascular and cardiac systems. Even the risk of developing atherosclerosis is increased.

3. Limit refined sugar and salt

Consumption of foods containing refined sugar has a very negative impact on the entire body, leads to obesity, raises insulin levels in the blood, stresses the heart muscle’s work and the entire cardiovascular system. Much salt in the diet is a simple way to retain water in the body and increase the risk of developing ischemic heart disease. Processed iodized table salt is the worst. A better choice will be Himalayan salt, sea salt, or Celtic salt – these are healthy substitutes. However, their amount should also not be exaggerated, just a teaspoon a day.

4 Hydration of the body

The body needs an optimal hydration level to function correctly. Otherwise, you have to reckon with the occurrence of several unpleasant disorders. It should be remembered that a person consists mainly of liquids, which are excreted every day through various channels – together with urine or sweat. They are even used to produce saliva or hydrochloric acid, etc. Dehydration results in a decrease in blood pressure and blood volume. This forces the heart muscle to work harder, which weakens it and causes several unpleasant symptoms – including drowsiness and concentration problems.

5. Fresh plants in the diet

A way to strengthen the heart is to eat fresh fruits and vegetables every day. They are rich in vitamins and minerals, antioxidants, and many bioactive compounds that have a beneficial effect on the heart muscle. By consuming them, you can reduce the risk of hypertension and coronary heart disease.

6. Supply of mineral salts

Your diet should not lack minerals, especially magnesium, potassium, and calcium – these are key to proper heart function. They support the cardiovascular system and heart muscle, are essential in pumping blood, and regulating blood pressure.

7. Healthy fats on your plate

Many people blame fats for the increased risk of developing atherosclerosis and other cardiovascular diseases. There is much truth to this, but it involves refined oils, which contain several toxic compounds. Frying and subjecting fats to high heat treatment is almost a killer for the heart. It needs unsaturated fatty acids to function correctly. These are found in cold-pressed oils, fatty fish, olive oil, avocados, nuts. Good fats reduce cholesterol levels in the blood, protect against the development of coronary heart disease, and prevent clots in the blood vessels.

8. Movement for health

Regular physical activity is one of the foundations for maintaining good health and a healthy heart. A sedentary lifestyle, shying away from exercise, is a simple way to develop various cardiovascular diseases. The body needs stimulation in the form of exercise – both moderate and intensive. Even a few minutes’ walk every day can effectively strengthen the heart and the whole body.

9. Proper amount of sleep

The balance between work and rest is the key to success. Getting enough sleep is very important. Restorative sleep reduces the risk of developing cardiovascular disease. The optimal length of sleep will be six to eight hours.

10. Use of herbs

To strengthen your heart, it is advisable to use herbs that have a beneficial effect on it. In particular, the flowers and fruits of the starflower, mistletoe and evening primrose, ginger, garlic, ginkgo, and yarrow.

Coconut oil vs. MCT oil – which is better for you?

February 17th, 2021

Coconut oil has even become trendy because of its useful composition and beneficial effects on the body. It can be found in every health food section, even in popular grocery stores. It is also widely used in cosmetics for hair and skin. In athletes, MCT oil is more popular, present in large quantities in coconut oil, but not only. It can also be obtained from palm oil or found in dairy products – cheese, natural yogurt. Suppose someone cares about obtaining the maximum amount of fatty acids with valuable properties. In that case, it is not enough to use only coconut oil. A real boost of energy is MCT fats, but there are only a few tens of percent in coconut oil. It is worth learning a little more about both of these products, as they differ in many ways.

Coconut oil vs. MCT oil

Many people reach for coconut oil precisely because of the MCT fats it contains. They can also be isolated and be in the form of MCT oil. The first difference can already be seen in the fatty acid chain’s length, more precisely in the lower number of carbon atoms. This means that no enzymes are required for the digestion of MCT oil, and absorption occurs without bile acids. It can be said that the fatty acids in MCTs go directly to the liver, where they are rapidly digested and absorbed. They can be used as a source of energy for immediate use or converted into ketone bodies. People on a low-fat diet or in a state of ketosis use MCTs for energy – they replace glucose. You do not have to worry about gaining weight due to your diet’s high amount of fat. MCT oil is used for energy production on an ongoing basis and additionally supports the weight loss process. Therefore, it can be said that it promotes weight loss and maintaining a slim figure.

Many similarities and even more differences

Coconut oil and MCT oil are similar in many ways, but at the same time, there are quite a few differences. If someone is looking for a 100% source of MCT fatty acids, they should go for MCT oil, a concentrated source of MCTs. It is extracted from coconut or palm oil through a refining process. It no longer contains any of the other compounds that are present in raw coconut oil. MCT fatty acids are assumed to make up about 60% of coconut oil. It is produced from the pulp of the coconut palm nut. There is a big difference between the two oils about caprylic acid content – in MCT oil, it is 50 to 80%.


In contrast, in coconut oil, it is only 7%. MCT oil has 20-50% caprylic acid in its composition, while coconut oil has only 5%. Caprylic acid has eight carbon atoms, caproic acid six, capric acid ten, and lauric acid twelve. There is no lauric acid in MCT oil, but there is 42% in coconut oil. It is therefore not possible to speak of the same effect as MCT oil.

It is characteristic of MCT oil that it is absorbed almost entirely through the portal vein since it consists almost entirely of medium-chain fatty acids. Since coconut oil is dominated by lauric acid, there is considerably less absorption in the same way. Long-chain fatty acids are absorbed primarily through the lymphatic vessels. Another difference concerns the effect on cholesterol levels. MCT oil does not precisely increase the LDL fraction because it is transported via the portal vein. In contrast, consumption of coconut oil contributes to an increase in blood cholesterol levels. The differences between the two oils also relate to how they are metabolized in the body.

What else is worth knowing about coconut oil and MCT oil?

MCT oil is valued for its low carbohydrate, high fatty acid, and medium amino acid content. Its consumption promotes entering a state of ketosis, i.e., the body is switched to using ketone bodies instead of glucose as an energy source. Based solely on coconut oil, it is not easy to achieve similar effects. If someone wants to produce ketones efficiently and does not want to break ketosis, they should reach MCT oil. Caprylic acid is about six times more ketogenic than the lauric acid found in coke oil. It is much easier and faster for the body to enter ketosis with MCT oil. You can also count on an increased loss of body fat and accelerated metabolism. MCT oil also provides a more incredible feeling of satiety.

It is said that the best oil for frying is refined coconut oil because of its high smoke point. The heat treatment does not release toxic compounds, as is the case with most vegetable oils. MCT oil begins to oxidize at lower temperatures, so it is better to use coconut oil to fry and bake. The same can be said for cosmetic use. Coconut oil is prized for its unique scent and skincare properties. It has beneficial effects on both skin and hair. The lauric acid in it shows a strong antibacterial effect, so it is invaluable for various skin problems.
Additionally, it moisturizes, which cannot be said about MCT oil. Both these oils cannot be consumed in excessive amounts; it is associated with the occurrence of several unpleasant ailments. We can mention intestinal cramps, flatulence, diarrhea.

Is protein powder still fit for consumption after its expiration date?

February 16th, 2021

Is protein still fit for consumption after its expiration date?

Protein powder, like other dietary supplements and food products, has a specific expiration date. Manufacturers are obliged to inform consumers how long the product will be available for use. However, the very definition of such a time may raise some doubts. After all, protein has a long shelf life. So the question arises – does it become useless afterward? Does such a protein lose its nutritional value?

What is the normal shelf life for protein?

Individual food products can have a completely different shelf life. It all depends on the form of their storage and the qualities of the food itself. For example, fresh vegetables or fruit usually need to be consumed within a few days or so. Meanwhile, for example, canned and hermetically packaged products may be fit for consumption for months or even years. Protein powders also belong to this category.

When it comes to the most popular whey protein, its shelf life usually oscillates around a few or several months. Much depends on how such a supplement is stored. If the protein is kept at a high temperature (e.g., close to a radiator) or in a sunny place, its shelf life will be several months. On the other hand, if stored correctly (dry, shaded place at room temperature), it can be even several months. In one study, scientists found that protein’s usefulness is, on average, 1.5 years (18 months).

However, it is worth remembering that manufacturers often add substances to the protein to affect its longer shelf life. Such a role is played, among others, by salt, which is the oldest known preservative. Salt can be found in most whey proteins, although its amount is relatively negligible. Therefore, it is usually not a cause for concern. In addition to salt, manufacturers also use other substances such as soy lecithin, maltodextrin. The use of the mentioned additives makes the protein can be valid even for more than two years.

Can protein powder spoil?

It is usually effortless to judge whether food has spoiled. The mold then appears on the surface of, for example, bread or fruit. Also, some products are then inflexible and unfit for consumption. This is all due to bacteria and fungi that appear on the surface of the food over time. Such organisms cause chemical reactions, which in turn leads to the mentioned spoilage of food products.

However, in the case of protein, it is a bit different. This is because, most often, they can be purchased in tightly sealed packages. Also, the protein itself is in the form of a fine powder. These two factors mean that bacteria and fungi cannot grow in such an environment. Of course, once again, how the protein is stored is crucial. If moisture gets inside the packaging, for example, the protein will quickly spoil.

If the protein is stored correctly, cases of poisoning after ingestion are extremely rare. This is true even for those supplements that are long “past their expiration date.” Why? Because the leading cause of all food poisoning is the bacteria in the food. However, it is already known that bacteria cannot grow inadequately stored protein. Therefore, safety should not be a concern.

Does expired protein lose its properties?

Taste evaluation is only one way of checking whether a protein is still fit for consumption. However, it should be stressed that this dietary supplement is primarily designed to help build muscle mass, and the taste is a side issue. Therefore, another question will be much more legitimate. Does protein lose its nutritional value after the expiration date? Unfortunately, assessing this question would require laboratory testing. This, in turn, is out of the question under home conditions.

Fortunately, science can provide some clues. In the first decades of the 20th century, French chemist Louis Camille Maillard described a series of chemical reactions in food. Today, these are referred to as Maillard reactions, which occur between proteins and sugars in a given product. The interaction of these two substances causes some amino acids to break down over time. In the case of whey protein, lysine breakdown can be a problem. If this happens, the nutrient loses its status as a so-called complete protein.

This, in turn, can affect the effects of supplementation. Of course, it is not the case that lysine breakdown occurs immediately after the expiry date. Such a protein may still be wholesome for days afterward. However, keeping it in the cupboard for the next months will probably affect its nutritional value. Therefore, a much better decision would be to buy a new package only in such a situation.

Unlike many food products – well-stored protein should not spoil. Thus, even consuming expired protein will not have negative health consequences, as there are generally no bacteria in it. However, if the inside of the package.  However, if moisture gets inside the package, then such protein is worth throwing away immediately. In principle, there are no clear contraindications to consuming nutrients after the expiration date. However, it is worth remembering that some amino acids (particularly lysine) can be lost in protein over time. This means that the product will no longer be complete. Admittedly, the breakdown of lysine does not occur immediately. However, keeping nutrients “past their expiry date” for too long may affect supplementation effects. A few days probably will not make a difference, but weeks or months will be excessive.