Nutritional based articles straight from cutandjacked.com's specialist writers
If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.
If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.
If you are looking for a way to build muscle fast, there are plenty of supplements on the market today that promise to do just that for you. But, how many of those claims are true that you need supplements to be able to reach the goals you have with muscle gain? Will supplements really work for you to give you the body you always wanted?
The truth is that if you are getting enough protein in your diet, you don’t really need supplements. There are a number of foods that are excellent for building muscle because they are high in easily-digestible protein and contain healthy fats as well as other important nutrients that will help your body build muscle fast.
Some of the best foods for muscle building include milk, eggs, chicken, lean ground beef, almonds, and fish. As long as you include plenty of these in your diet, then you shouldn’t have to worry about supplements. A great way to make sure that you’re getting enough protein every day is to track your diet with a fitness app.
For people that are concerned about not getting enough protein, then a protein supplement may help them get what they need to build their muscle. When looking for a protein supplement, it’s important to make sure you’re getting a high-quality supplement that contains an all-natural protein source and comes from a reputable company.
Finding a great supplement is important because most of these supplements are not regulated by the FDA. That means that literally anybody could encapsulate some ingredients, put a label on it, and sell it for however much they want. Their product wouldn’t have to be verified or tested by any government testing agency which means there’s no guarantee of quality.
In addition to protein supplements, there are other supplements on the market that may or may not help you gain muscle. These supplements include various vitamins and minerals that help promote muscle growth in your body. Like protein, you can get what you need from food, but if you are worried you’re not getting enough in your diet, you can supplement.
Calcium is something that many people are not getting enough of, and although it’s mostly thought of as a bone-building mineral, it’s also used in muscle function. If you’re not getting enough calcium, then you’ll have a hard time contracting your muscles during workouts and will also suffer during recovery, so make sure you’re eating plenty of broccoli or else take a calcium supplement.
Iron is another essential mineral that your body uses for muscle function and growth. It also ensures that you’ll have enough energy for your workouts. While it can be found in things like beans and red meat, you may also want to add an iron supplement if you don’t feel like you’re getting enough iron in your diet.
At the end of the day, you need to decide for yourself if supplements will help you build muscle. While some people can get all they need from their diet, others may benefit from taking some supplements, whether it’s a protein supplement or a vitamin or mineral supplement.
Let’s face it: No protein, no growth. And we’ve all been bombarded with the latest trends in protein powders, weight gainers, lean gainers, combined protein, plant protein, whey, and egg etc…
…and the list goes on and on. But one of the harsh realities I’ve learned from peak performance expert Wade Lightheart is this:
Most of the protein individuals consume ends up in one of two places.
One is your toilet bowl. Make sure you are ABSORBING the foods you eat, ok? Protein isn’t cheap whether it’s coming from food or shakes.
And the second place is in a nice layer of sludge somewhere in your digestive tract. And that all adds up to one GIANT-SIZED WASTE OF MONEY AND EFFORT from all the food you’re eating — especially if you’re taking protein supplements.
So what’s going on here? And what’s the solution? Fact is, our bodies require ENZYMES to perform at their best.
And without getting too complicated, enzymes are THE WORKERS in our bodies. (In many ways, they’re the “holy grail” of health).
EVERY function in your body requires enzymes
Enzymes digest your food, stimulate your brain, provide cellular energy, and repair all the cells, tissues and organs of your body. Enzymes are the sparks that make everything happen.
AND HERE’S THE BAD NEWS: Our bodies have a LIMITED enzyme-producing capacity, which naturally declines as we age. (In fact, most individuals have only 30 percent of their enzyme potential by the time they are 40 years old!).
Your body naturally produces over 3,000 different types of enzymes, yet our ONLY external source of enzymes comes from THE FOOD WE EAT. Digestive enzymes are found naturally in ALL food, whether it’s fruits, vegetables, or meats.
However, most of the food we consume in our modern diets is completely devoid of enzymes, because of how we grow, prepare and transport it. And research demonstrates that ANY FOOD HEATED ABOVE 114 DEGREES FAHRENHEIT LOSES ALL OF ITS ENZYMES.
And that’s pretty shocking and scary when you think about it. In other words, all cooked food is deficient in digestive enzymes, leaving very little to break down your food.
This means most of us are UNABLE to effectively digest the protein we eat.
And that’s pretty shocking and scary when you think about it.
But don’t be too alarmed, because some very bright scientist brains have thankfully figured out a solution:
You see, it turns out that enzymes are perhaps the most overlooked component of digestive health.
Not only are digestive enzymes required for the breakdown and digestion of food. But their benefits extend well beyond that too…
World-renowned colon expert Dr. Hiromi Shinya suggests in his book “The Enzyme Factor”, that undigested protein — particularly from milk products, fast food and red meat — can become ‘food’ for “bad” bacteria.
And these bad bacteria create all kinds of toxins that leak into the blood stream.
Meanwhile Dr. Edward Howell, author of “Enzyme Nutrition”, has demonstrated conclusively that using digestive enzymes can improve digestion, regulate weight, and ease the symptoms of a variety of health conditions.
If you take a look around, you’ll find a whole bunch of enzyme formulations being sold in the market. But they’re certainly not all created equal — especially when it comes to the enzyme that digests protein: PROTEASE.
And there’s a big reason of this…
Protease is the most expensive of the enzymes to make.
And there are several kinds of protease enzymes.
And while most formulations have high levels of amylase (digests carbohydrates), or lipase (digests fats), the protease (digests protein) tends to be LOW QUALITY and in low amounts with most formulations.
That’s why speaking to peak performance expert Wade Lightheart has been like a breath of fresh air.
He was disappointed with the low protease levels of most enzyme formulations. So he decided to create his own high-protease digestive enzyme formula instead, using only the highest quality ingredients.
And it’s called MASSZYMES ==> Masszymes digestive enzymes
Wade assures us this is the most powerful protease supplement on the market.
(The formulation team who assisted him in designing these enzymes told him they have NEVER created a more potent enzyme combination. And you can check out a great comparison chart on that page I’ve linked to, showing the enzyme quantities in Masszymes compared to other formulas).
Scroll down this page to see the chart ==> Masszymes formula comparison
There are two main types of people that do strength training exercises: those who want to bulk up and get massive muscles, and those who want to cut fat and look thinner with lean muscles. As different as these two goals are, the exercises needed to reach them are actually the same. However, your approach is significantly different.
Before you really get started with muscle building, you need to recognize which of these two groups you’re in. Are you building muscle because you want to look like Arnold Schwarzenegger or because you’re going for more of a runner’s lean build? Once you’ve identified your personal goal with muscle building, you’ll know exactly what approach to take.
Here are a few differences between mass building verses lean muscle building:
If you want to build mass, then you need to focus on high-intensity workout routines which means lifting more weight with fewer repetitions. This will help you push your muscles to their limit so they bulk up quickly. For lean muscle building, on the other hand, you’ll want to train at a lower intensity level but with more sets and reps.
The amount of time you rest in between sets will also help determine if you build muscle mass or lean muscle. For building muscle mass, you want longer rests between sets, from 60 to 90 seconds. This gives your muscle plenty of time to relax and be ready for the next set. Lean muscle building will require shorter rests between sets, from 30 to 60 seconds.
How often you work out will also have an impact on what type of muscle you end up with. Those looking to build massive muscles should be hitting the gym 5 to 6 days a week. If you want to stick with lean muscle, then 3 to 4 days will be enough. Either way, it’s important to make sure you’re giving each muscle plenty of time to recover between workout days.
You are what you eat, and it’s no different in the muscle-building world. To really see an increase in muscle mass, you need to make sure you’re getting plenty of calories every day, around 30% of which need to be protein. While the protein percentage will be the same for lean muscle gains, the overall number of calories should be less.
How you prepare your muscles for your main workout will determine if they bulk up or stay lean. For building up impressive muscle mass, you should make sure to take 5 to 10 minutes prior to your main workout to do the same exercises with lower weights to prepare your muscles. Since lean muscle building already uses lower weights, you only need to do a basic warmup with light cardio first.
A great way to get more advice and help to reach your specific goal is to find someone that has the body you want to have and ask them what they do.
When you’re working on building muscle, there are two aspects that you need to consider: what you are doing with your body and what you are putting in your body. Even if you’re doing everything right in the gym, if you pick up a double cheeseburger and large fries on the way home, you’ll be undoing everything. Fortunately, there are a number of great foods to choose from for muscle building.
Here are 5 must-have foods when muscle building.
One of the things that makes fish an outstanding food for muscle building is it is packed with protein. Salmon, for example, boasts 25 grams of protein for every 100 grams of fish. This will help you quickly and easily reach your daily protein goals.
The other aspect of fish that helps you build muscle is that it contains high levels of monounsaturated fats as well as omega-3 fatty acids. Both of these healthy fats will help you get the energy you need and help keep your body healthy.
Don’t give in to the misconception that egg yolks are bad for you and skip them. The truth is that egg yolks are packed full of the protein that you need to rebuild those muscles. In fact, there are about 6 grams of protein in each egg, so a couple for breakfast will give you a good amount.
What really makes eggs a great source of protein is the type of protein it contains. It’s got what’s called a high biological value, which means your body uses it more efficiently than other types of food, so you know it’s doing plenty of muscle building for you.
Another great source of protein is chicken. For every 100 grams of chicken, you get a whopping 31 grams of protein, allowing you to eat as much as you want without worrying about filling out your calorie count without gaining anything from it.
Chicken is also great because it’s a lean meat, meaning it contains a low amount of fat. Saturated fats that come from animal are unhealthy and should be avoided with healthy unsaturated fats taking their place in the calorie count. This diverse meat can easily show up in a number of healthy dishes.
When it comes to the red meats, many people tend to stay away from them because of the high fat content, they have a lot to offer as far as protein, so choosing a lean ground beef will help you benefit from the 21 grams of protein per 100 grams of beef.
What makes the extra fat worth it when it comes to ground beef is the other vitamins and minerals it contains which are essential for muscle growth. Zinc, iron, and vitamin B12 all contribute to muscle growth, and this red meat is loaded with them.
If you’re looking for a plant-based source of protein that also makes a great snack, then almonds are the way to go. These delicious nuts have 8 grams of protein in every ¼ cup, which is even more than eggs. They also contain a high amount of magnesium that helps your body use protein for muscle growth.
Almonds also will help you get in your healthy fats for the day as they are filled with monounsaturated fats. These fats will help you feel healthier and can actually help lower your risk of developing heart disease among other things.
While the majority of people out there are focused on losing weight, there are quite a few who are interested in the scale going up rather than down. Of course, what they want to put onto their frame is muscle and not fat. In this article, we reveal 6 key weight gain rules that will help you to pack on lean muscle mass.
After strength training your body is working overtime to rebuild the muscle that you’ve just broken down in the gym. If you eat nothing, your muscle growth will be seriously hampered. In fact, you could even lose muscle. Be consistent with a fast-digesting protein source, such as whey powder, and you will give your muscles the fuel they need to get bigger.
When you eat them together, proteins and carbs achieve more than anyone of them does by itself. Carbs help protein reach your muscles quicker, speeding up growth. Post-workout, your body needs to replace the glycogen that it has used up to fuel your training. Use a protein supplement that contains carbs, or add some whole fruit to your protein shake.
Weight training of itself will not lead to dehydration. If you are dehydrated before a gym session, however, you will not get in a very productive workout. For one thing, your system will release more stress hormones, while producing less testosterone. Be sure to get some water into your system when you first get up in the morning. This is especially important if you have been drinking the night before. Incidentally, staying hydrated is also one of the most important weight loss tips.
To grow a kilogram of muscle (2.2 pounds) you need about 6000 extra calories. If you want to build it in a week, you’ll need an extra 880 calories per day. That means that you will have to be a big eater. If you find yourself struggling to swallow those extra calories, take more of it in the form of protein shakes. Make sure, too, that you are having at least 6 meals over the course of your day, spread every three hours apart.
Make sure that you keep up your carb content, especially if you are training hard in the gym, which you should be. While you are focused on gaining as much muscle mass as possible, it is not the time to be lowering your carbs in order to get rid of body fat. That can come later. Right now you need all of the energy you can get from carbs to fuel you through those intense muscle-building training sessions.
The lower you drive down your carbohydrate levels, the more you have to rely on other fuel for energy. You certainly don’t want to have to be sacrificing some of your muscle-building protein for energy – you need to keep it for mass building. Keep your carbs at between 55-60% of your total caloric count to ensure that you have all the energy you need to “bring it” in the gym.
Caffeine does more than keep you awake. It can boost your workout performance, help you use more fat for energy and reduce post-training pain. However, drinking powdered caffeine dissolved in water will give you greater benefits than simply downing a cuppa Joe. Energy drinks are a good source of caffeine. However, they also contain a lot of sugar. Consider taking a caffeine tablet instead. That way, you’ll know exactly what you’re taking.
Fall or otherwise known as autumn is one reason people get most excited. It’s the season that happens between summer and winter. Fall is full of fascinating, enchanting, and attractive colors. When you notice that the leaves are slowly changing their color, then you know it’s already fall season.
Fall also brings good weather. Most people say it is the perfect sweater weather since the weather is not too hot or cold. Plus, the thing is, people’s cravings intensify when the weather is so good. I bet you could think of many different delectable cheat meals to cook and enjoy by yourself or friends and families during fall. Listed here below are the five best cheat meals you can grab or make during fall.
Who would not love a plate of sizzling steak and potatoes on a somewhat cold evening in the fall holiday season? A steak and potatoes meal is a classic. And indeed, a lot of people would not say no to this.
It’s one of the best cheat meals you could prepare since most cuts of steaks are higher in fats than other protein-sourced foods. And when you say higher in fats, it’s not so preferable to eat it daily. Hence, the fall season is one magnificent excuse to consume a sizzling steak and potatoes meal.
Potatoes are a rich source of carbs. So, it’s safe to say that protein and carbs nicely go together that will please your taste buds. It’s easy to prepare since you only have to place the steak and potatoes into a large mixing bowl. Season it with salt, pepper, garlic, and onion to taste. Stir everything together in a baking dish and cook for one to two hours. So that’s it! Enjoy!
I think everyone would agree that a superbly flavorful chicken is exceptionally mouthwatering. How much more a juicy roast chicken that is served on a Sunday supper during the fall season holiday? Its tenderness and juiciness are some of the reasons why it is worth considering as a cheat meal.
However, unlike others, you should not get intimidated by the chicken’s size or the fact that it is a whole chicken that you are about to cook. There are ways to simplify it so that you’ll enjoy preparing it and achieve the desired taste.
Thus, simply season it with salt, herbs, and spices. Roast it in your oven at 425 degrees Fahrenheit temperature so that you’ll attain the crispiness of its skin and experience the juiciness of its inside. Set on 15-18 minutes of cooking time and another 10 minutes resting time. Finally, if there are no streaks of blood around the chicken, then it’s perfectly cooked. You are now ready to serve it and share it with family and friends.
The fall season is when the pumpkin harvest comes in; that is why pumpkins are always closely related to this season. So aside from the pumpkin traditions and activities you get to witness in fall, there will always be pies, desserts, most especially pancakes made of pumpkin. And this, my friend, is one of the best cheat meals and experiences during the fall holiday season.
Thus, the pumpkin spice pancakes are a rather unique and flavorsome kind of pumpkin dish because the pumpkin itself makes it exquisitely moist and dense. What’s more stunning is that the spices’ combination adds a remarkable twist that an ordinary pancake does not possess.
So if you want to experience the best fall breakfast ever in your life, get excited to try this fantastic and hearty dish and be ready to be satisfied. This is one of most adults’ picks since not only is it delicious, but the steps to make it are also so much easier and enjoyable. You can click here to learn how to make these delicious treats!
Of course, apple picking is one of most people’s favorite fall activities. Hence, you can always create varying desserts that are made out of apples. And caramel apple pie is still on top of the fall dessert list. Effortless to make; and one of the best cheat meals. For sure, it won’t take you a half-day to make it.
Thus, you will only need sliced green apples, graham cracker crust, some whipped toppings, and sweetened condensed milk. Simply combine until creamy and smooth. Refrigerate for at least four hours, remove after that, and finally drizzle with caramel toppings. Easy-peasy and worth sharing with friends.
Pumpkin pudding is one of the best ways to celebrate fall with your kids, as this is one of the top-notch cheat meals during this season. It’s quick and easy to prepare, so creamy and full of your favorite fall spices.
You just need vanilla instant pudding, evaporated milk, pumpkin puree, pumpkin spice blend. Combine together in the jar of your blender. Then, blend it until mixed. And just like that, your pumpkin pudding is ready to serve.
With these best cheat meals, you absolutely won’t forget your fall holiday season experience. Not only are they easy to make and yummy, but they also bring family and friends together. And this is what fall is all about: having fun over meals, enjoying the weather, and making good memories.
Whether you are an athlete or a bodybuilder, one of the most necessary supplements you can have is a protein shake. A protein shake is a drink that contains protein powder and other supplements. They are specifically designed to build muscle and heal torn muscle fibers. They are the go-to drink for most gym-goers. But as great as they are, you can get tired of them if you drink them every single day, and if you have an active lifestyle you will have to drink them every day. This is why you need to tweak them a bit. Here are 6 fun ways you can improve your protein shakes.
Most gymgoers use plastic bottles for their protein shakes. This makes sense because plastic bottles are durable and can be stored easily. The only setback is that plastic bottles tend to have an annoying aftertaste. Especially when you add water to get that last bit of protein powder at the bottom. This is why you should change to glass bottles instead. Water and other beverages always taste better when drunk from a glass container.
There is no plasticky aftertaste, and it’s much easier to clean them because you can see the bottom. There are also no plastic crevices where the powder could get into. Glass bottles can be quite fragile though, so it is best that you get custom made glass bottles instead. Luckily companies such as RoetelI are masters at custom made bottles. Through Roetell, you can buy wholesale drinking glasses and bottles at a very reasonable price.
Protein shakes by themselves tend to be quite bland. Even with flavorings like chocolate or strawberries, protein shakes can still be boring. This is why you should spruce them up with fruits and chia seeds. The fruits will add a certain bite to your protein shakes. They will also infuse your protein shakes with vitamins and minerals contained in the fruits. You could also add some chia seeds to give your protein shakes more texture. Chia seeds can also give an added protein boost because they are extremely rich in protein. Some nutritionists even advise using chia seeds instead of eggs, because they have less cholesterol.
Although water is commonly used as a liquid for most protein shakes, it does not mean that it is the only liquid you can use. If you want your protein shakes to have more flavor, you can use dairy products instead. From a nutritional standpoint, it is better that you use almond milk for your protein shakes. It is full of protein and is more versatile because people who are lactose intolerant can drink it as well. It also has far fewer calories than cow's milk.
Protein shakes are health drinks, so most people frown on adding sugar to them. This is understandable because the body converts sugar very fast, and it has the potential to be converted to energy and fat, if not used right away. But you should remember that most people who drink protein shakes work out a lot. This means that the energy they get from sugar is used pretty quickly. So it is ok to add a bit of honey into your drinks. Just as long as it is in moderation.
You should avoid refined sugar because it has a very high glycemic index. It is better to use honey instead. Honey has less fructose than refined sugar. The body processes and absorbs it at a slower rate, so you will have more energy throughout your workouts and have fewer chances of getting a spike in your blood sugar. This makes it easier to digest, and won’t have any adverse effects on your blood sugar in the future. If you add honey to your protein shakes, it is important that you use only a little. Remember that honey still has sugar, so moderation is key.
Protein powder is predominantly made up of whey protein, which is the liquid that separates from milk during the cheesemaking process. It is concentrated protein and is great for helping your body recover after a workout. But if you only use whey protein in your shakes, it may cause a nutritional imbalance in the long run. This is why you should add some oats into your protein shakes. Oats are high in iron and fiber and can help supplement your workouts. The iron will help strengthen your body’s overall functions during your workouts. You’ll have a lot more energy and your immune system will be strengthened a great deal. The fiber will also make your digestive system more efficient and promote healthy bowel movements.
When you add oats into your protein shakes, you should just sprinkle a little bit. If you add too many oats into your shake, it may end up as an oatmeal instead of a shake. It is better if you use a blender because the oats may be more difficult to drink if they are still whole.
Aside from oats, nuts are also a great supplement to protein shakes. They are nutritionally dense, and contain healthy fats that provide energy throughout the workout. They also have a great deal of protein, and can help boost your daily protein intake. Certain nuts like macadamia, almonds, and pistachios are ideal because they have a high-fat content, and have vitamins and minerals that can reduce the risk of chronic diseases and heart disease.
Protein shakes are a necessity in all our workouts. They ensure muscle building and repair and can enhance our overall health. So it makes sense that you make them as enjoyable as possible. With these tips, you’ll be able to make the best protein shakes possible.
The keto diet is excellent for losing fat and keeping it off. For example, a meta-analysis of 13 randomized controlled trials concluded that:
“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”
What’s more, randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.[2-3]
In other words, if you want to lean down but are sick and tired of failing your weight loss attempts, the keto diet may be the key to a slim figure.
When going keto, most people experience an improvement in their brain function and mental clarity.[4-5]
The keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. 
Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus.  This aids your mental clarity, memory, and energy levels.
Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin. [8-9]
Consider the following:
Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. 
And another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto. 
While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease. [12-14]
That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon.
In fact, the keto diet reduces heart disease risk for four main reasons. The keto diet: [15-18]
The keto diet benefits various mental disorders and conditions. For example, research shows the keto diet: [19-22]
These include Alzheimer’s, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. [23-26]
Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease.
For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die.  Plus, various studies show the keto diet helps fight brain cancer. [28-29]
Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy.
By minimizing your carb intake, you stave off these infections and pathogens. That’s how going keto diet can improve gut health and treat bowel disease.
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So, if you want to enhance your health and figure while eating tasty meals you'll look forward to, click here to get your custom keto meal plan.
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