Stimulant Free Pre-Workout, Does It Work?
Pre-workout supplements often contain stimulants such as caffeine but are they needed? We will take a look at pre-workout with stimulants vs non-stimulant pre-workout to examine the differences to determine which is better for you. This post will go over some of the most common ingredients used in pre-workout formulas today. By the time you're done reading you should have a better understanding of what's in your pre-workout and how these substances effect your training performance.
What is a stimulant?
A stimulant is a substance that increases the activity of the central nervous system and the body. Stimulants can be both legal and illegal but for the sake of this article we will stick with the role of stimulants in athletics, bodybuilding and fitness in general.
Stimulants have been used in the fitness world since in the late 1800’s when cyclists in Europe would mix wine with coca leaves or cocaine to get increased energy and endurance. Stimulants have been popular in the realm of fitness because of their direct effect in improving physical and mental performance.
Let's have a look at some stimulants below that have been used at one time or another in pre-workouts:
Caffeine: The obvious substance when most people think of a legal stimulant caffeine is consumed daily by people around the world. It’s in chocolate, energy drinks, fat burners, pre-workouts, guarana, yerba mate, kola nut and super popular beverages like coffee tea. People tend to build a tolerance to caffeine so they start looking for other stronger stimulants. The most powerful caffeine is caffeine anhydrous meaning it is a processed, dehydrated form of caffeine.
Caffeine leads to an energy boost because it blocks the brain’s adenosine receptors. Adenosine is a neuromodulator in the central nervous system that has special receptors and when adenosine binds to these receptors then neural activity slows down causing sleepiness. By blocking these receptors caffeine makes you feel awake and alert, giving you energy. It also can increase the release of neurotransmitters such as dopamine and norepinephrine. Another benefit of caffeine for fitness is that it decreases airway resistance and stimulates respiration.
Yohimbine: This is the active chemical in yohimbe bark. This the yohimbe tree is an evergreen tree found in central and western Africa. Yohimbe has multiple uses but is frequently used for its hallucinogenic effects in its native setting. The bark of the tree contains roughly 6 percent yohimbine.
There’s also a synthetic version called yohimbine hydrochloride (HCI). Research has been completed on this substance demonstrating that it can be useful for fat-loss and as a sexual stimulant. Yohimbine increases blood flow and nerve impulse transmission especially in the genitals.
The science is out on many of the claims you will see listed on products so make sure to do your own research and consult with a doctor before starting any new supplementation.
Dendrobium: Coming from a plant called Dendrobium Noble, a member of the orchid family, this is a newer stimulant to show its face in the Western world. It has been used in traditional Chinese medicine for a thousand years as a strengthening tonic under the name shi hu.
After DMAA was put on the blacklist of substances for supplement companies they’ve been looking for replacements like Dendrobium. However, since a highly publicized class action lawsuit against US -based Driven Sports for its pre-workout Craze, this ingredient isn’t seen much these days.
Theobromine: Similar to caffeine it is also one of the methylxanthine compounds. Theobromine is in tea, chocolate and kola nut but in minimal amounts. It is about 10% the strength of caffeine so it isn’t a very efficient stimulant. Interestingly though, theobromine has been shown to decrease blood pressure unlike other stimulants that increase blood pressure.
Eria Jarensis: Eria Jarensis Extract is or N-Phenethyl Dimethylamine is derived from an Orchid species native to South East Asia. It is a powerful stimulant found in pre-workout supplements these days even with it being banned in certain countries like Australia.
This neuromodulator acts on the central nervous system producing cognitive benefits as it increased levels of dopamine and noradrenaline in the body. As in many new substances on the market more research needs to be done but many people report euphoric mood boost, enhanced stimulation and improved mental focus.
DMHA: Dimethylhexylamine, Octodrine or DMHA originally used as a drug to alleviate nasal congestion has now morphed into an ingredient found in pre-workout supplements. This stimulant is similar to DMAA which is still in legal battles.
DMHA is said to be about 80% the strength of DMAA and is a psychoactive central nervous system stimulant that helps support fat loss, increase energy and produces feelings of euphoria. Not enough research has been done on this compound regarding its effectiveness and safety.
Ephedrine: Still legally available in some countries this strong stimulant is sold as a nasal decongestant. It used to be sold in caffeinated weight loss or fat burner products in the US until it was banned after it was linked to some deaths.
It comes from an herb used in traditional Chinese medicine called ma huang as a treatment for breathing ailments. A big issue with ephedrine is that is a non-selective alpha/beta-receptor agonist, meaning it affects all types of adrenergic receptors which can lead to high blood pressure and increased heart rate. Questionable safety and negative side effects led to this stimulant being banned in dietary supplements.
DMAA: Similar to ephedrine but not as strong, DMAA or methylhexaneamine an extract of Geranium was used as a nasal decongestant. First patented in 1944 by pharmaceutical company Eli Lilly it was sold under the name Forthane in 1971 as a nasal decongestant until other better solutions such as ephedrine took its place. DMAA also became a party pill in New Zealand during the 1970’s.
It wasn’t until 2005 when Patrick Arnold, of the infamous BALCO steroid scandal, rediscovered DMAA and started using it in a product called AMP’d. From then on many supplement companies started using DMAA in their pre-workouts and fat burners until the FDA sent warnings out in 2011 to supplement makers telling them to stop using it. Dangers were likened to increase in blood pressure and heart rate.
How does Pre-workout with stimulants work?
Yes! Many pre-workout supplements can contain up to 300mg of caffeine per serving which is roughly 3 cups of coffee. As mentioned previously caffeine has proven health benefits especially when it comes to increasing energy levels. In 2018 the Journal of the International Society of Sport Nutrition reviewed 80 studies that looked at pre-workout formulas coming to the conclusion that pre-workouts might benefit mood and muscular endurance during a workout. They also mentioned that pre-workouts can have positive effects on long-term body composition through hypertrophy when combined with resistance training.
What is stimulant free pre-workout?
A stimulant free pre-workout is a supplement that doesn’t have caffeine or other stimulants. Most pre-workout supplements whether in powder or pill form contain some type of stimulants. Pre-workouts with stimulants like caffeine work on the central nervous system leading to increased heart rate and alertness while enhancing focus.
Stimulant free or non-stim pre-workout is perfect for people who want to the other benefits that typical pre-workout supplements offer like more pump, more focus, enhanced recovery and longer lasting endurance without experiencing the effects of stimulants. Good non-stimulant pre-workout products should provide energy in other ways by improving alertness, blood flow and focus through other substances such as beta-alanine, nitric oxide, creatine, taurine and others.
Does Stimulant Free Pre-workout Work?
Yes, stimulant free pre-workout can work if it contains the right ingredients. Non-stim pre-workouts usually contain ingredients such as beta-alanine, nitric oxide, amino acids, creatine, betaine amongst others. There are plenty of stimulant free pre-workout supplements on the market however it’s difficult to distinguish what ingredient is living up to the claims as they are usually proprietary blends. We’ll take a look at some of these other non-stim ingredients and their benefits below.
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What are the common ingredients in pre-workouts?
If it is a pre-workout with a stimulant then it will contain a stimulant, usually in the form of caffeine. There are a number of other common ingredients found in both stim-free pre-workout and pre-workout with stimulants listed below with short descriptions of each:
Agmatine Sulfate: Agmatine comes from the amino acid arginine when it’s decarboxylated. It is naturally produced through microbial activity in the intestines and is found in some fish, meat and plants. The supplement you see in many pre-workouts is in the form of agmatine sulfate. It helps to prevent the break down of nitric oxide which in turn improves blood flow resulting in bigger muscle pumps and more vascularity. Recommended doses can range from 7.5-15 grams taken up to 30 minutes before your workout.
Arginine: Also known as L-arginine this amino acid aids in healing wounds, helps to purify the kidneys, maintains immune and hormone function and dilates and relaxes arteries. This last point is why it’s found in many pre-workouts as it changes to nitric oxide (NO) which is a strong neurotransmitter that improves circulation and relaxes blood vessels.
BCAA: Branched-chain amino acids are usually the combination of three essential amino acids; isoleucine, leucine and valine. They offer many benefits backed by research including reducing muscle soreness, decreasing fatigue from exercise and improving liver health. The amino acid leucine is also vital to stimulate muscle growth. The building blocks of protein, these BCAA’s directly enter the blood stream skipping the gut and liver. Recommended daily dose of these BCAA’s is 5-10 grams.
Beetroot Extract: Yes you read that right, beetroot like the bright red root vegetable. Beetroot extract helps to improve blood flow resulting in increased endurance and stamina. The amount of beetroot in many pre-workouts might not be substantial so you might want to consider chugging a beetroot juice before a workout.
Betaine: Also known as trimthylglycine this is an amino acid found in beets and spinach. It’s also naturally present in the body when choline breaks down. Betaine has been proven to increase power and endurance by raising the levels of anabolic agents. It was also shown in a 2010 study that athletes who took 1.25 grams of betaine twice daily increased strength by 25% and muscle by 20%.
Beta-Alanine: This is also an amino acid that can come from foods containing carnosine like meat and fish. Daily recommended dose is 2-5 grams. It reduces the amount of lactic acid buildup in your muscles allowing you to push longer and harder on those last few reps. The increased blood flow can produce the tingling sensation which some love and others hate. Besides the itch and tingly feeling, beta alanine will provide no benefit to your pre-workout unless you are dosing it every day, which is why pre-workout without beta-alanine is becoming more common. It's simply unnecessary for most people because they aren't supplementing it on off days.
Creatine: Found in almost all pre-workout supplements, creatine monohydrate is a non-essential amino acid that’s produced by the body. Creatine helps to aid muscle recovery, improves strength and builds muscle. Creatine gives an extra boost to the muscles during exercise or heavy lifting. Daily dose can range from 5-20 grams.
Carnitine: Another amino acid, carnitine or L-carnitine is vital for energy production. It moves long-chain fatty acids into the mitochondria to be burned (oxidized) thus producing energy. It’s found in multiple foods but especially in red meat. The direct effects in exercise are yet to be fully understood but it likely helps improve performance. Recommended daily dose is around 2 grams.
L-Citrulline: Another amino acid produced by the body, the main function is to produce nitric oxide which aids in expanding blood vessels and improving blood flow. More blood flow means more oxygen to the muscles leading to improved performance. Watermelon is one of the best natural sources of this amino acid. Daily doses can range from 3-15 grams.
Glutamine: An amino acid that’s used in the biosynthesis of proteins, L-glutamine is added to pre-workouts as it has shown promise in aiding in post workout recovery and the reduction of muscle soreness. Found in food sources like fish, nuts, eggs and dark leafy greens glutamine aids in repairing the tears in muscles from hard training. Daily doses can be up to 14 grams.
Sodium Bicarbonate: You might be surprised to see this in your pre-workout because it is baking soda. This can help improve performance by counteracting the lactic acid build up that comes from intense exercise. Lactic acid is the byproduct of the body burning stored carbohydrates for energy. Some people experience upset stomachs when ingesting this.
Taurine: This is an amino sulfonic acid found in the body; mainly in the heart, brain and skeletal muscles. You’ve probably seen it listed on ingredients in energy drinks it can also come from food sources such as meat, fish and dairy. Taurine has shown benefits in enhancing endurance and reducing muscle soreness. Daily dosages usually range from 1-6 grams to see mentioned benefits.
Theanine: An amino acid found in tea and mushrooms; it is derived from another amino acid L-glutamine. Theanine releases neurotransmitter gamma-aminobutyric acid a.k.a GABA. This process leads to mood enhancement and relaxation. If used in conjunction with a pre-workout with caffeine it transforms it into “smart caffeine” where you don’t get the jitters or anxiety from the caffeine; only the upsides. It also helps reduce chances of experiencing post-workout crash. Best dosages depend on why you take it but for cognition and relaxation 100mg is said to do the trick even when used with caffeine.
Tyrosine: An amino acid that is produced in the body from another amino acid called phenylalanine. It plays an important role in producing neurotransmitters including epinephrine, norepinephrine and dopamine. It’s found in high protein food sources such as meat, dairy and nuts. Tyrosine helps with focus and alertness and is usually taken in doses that range from 500-2,000 mg 30-60 minutes before exercise. There’s more research needed to be done to determine the exact effect tyrosine has on exercise but it has been shown to be beneficial when exercising in heat.
Vitamin B: Helps to send oxygen to muscles and aids in the production of red blood cells. B12 is often added in BCAA to ensure your body is boosting protein synthesis and/or slowing the process of protein breakdown. You might also see niacin or B3 as B vitamins help to power your workout and boost energy amongst other health benefits. The recommended daily dose is 2.4 micrograms although over doing this won’t necessarily lead to negative effects but that your body can only absorb a certain amount at a time.
Related: What You Need To Know About Pre-workout Ingredients
Benefits of Stimulant Free Pre-workout
The reason to take stimulant free pre-workout is to power you through intense training sessions without the negative side effects of pre-workouts with stimulants. Some of the benefits of taking a stim-free pre-workout include:
- No crash
- No anxious jitters
- Improved endurance and stamina
- Increased blood flow
- Bigger pumps
- Muscle repair and recovery
- Muscle growth
- Enhanced strength
After covering some of the benefits of stim-free supplements you might be interested in seeing the Best Caffeine Free Pre-Workouts on the market today.
Stim vs Non-Stim Pre-workout
The difference between stim and non-stim pre-workouts is if there’s some form of stimulant in the supplement or not. Both have shared common end goals; to improve your workout performance which should give you better training results.
Is stimulant free pre-workout best for you?
Some people do better with stim-free pre-workout supplements. Here are a few variables that might help influence whether or not you should look to take non-stim pre-workout:
- Slow Caffeine Metabolism: If you’re one of those people that has a cup of coffee in the morning and then you have trouble going to sleep that night you might metabolize caffeine slowly. In this case non-stim pre-workout might be the better choice for you.
- Caffeine Sensitivity: Some people have caffeine sensitivity and will experience negative side effects such as headaches, nausea, anxiety and restlessness. If you experience these effects after the consumption of caffeine then you should stick with stimulant free pre-workout.
- Late Workout Sessions: Caffeine has a half-life of around 5-6 hours so if you’re working out at 9pm you might have some trouble getting to sleep. If you're used to workouting at night after you get off work then you might want to find a non-stim pre-workout.
- Pregnant or Breastfeeding: Women who are breastfeeding or are pregnant should be extra careful about what they consume. Definitely check with your doctor before taking any pre-workout whether it has stimulants or not. It’s generally advised that women who are pregnant or breastfeeding shouldn’t consume more than 200 mg of caffeine a day.
Should I take pre-workout with stimulants?
Most pre-workouts have stimulants for a reason; they work. Have a look at a few aspects that you should consider before purchasing a pre-workout with stimulants, most likely in the form of caffeine:
- Caffeine Insensitivity: Some people metabolize caffeine faster than others. Everyone knows someone who can have a cup of coffee at night then go to sleep without issue, these people would be best served by pre- workouts with stimulants.
- Early Workout Sessions: If you like to workout in the mornings but have trouble to get going when rolling out of bed then the stimulants in pre-workout can give you that push you need. Caffeine is a great stimulant in the morning due to the adenosine blocking effects that will have you feeling awake and alert.
- Lose Fat: If fat loss is one aspect of your workout goals, then a pre-workout with stimulants might aid you in reaching your goals faster. Some stimulants such as caffeine enhance effectiveness of metabolism helping you to burn calories faster.
Related: How Much Caffeine Should Pre-Workout Have?
Can You Stack Stimulant and Non-stimulant Pre-workout?
Yes, it’s possible to stack both stimulant and non-stim pre-workout supplements. Make sure to check daily recommended dosage of any pre-workout you take. Some people will stack pre-workout powder or supplements to gain benefits from both types. Mixing half a dose of both can provide the positive results while limiting the possible negative effects of caffeine and/or other stimulants.
PRE-WORKOUT FAQs:
Here are some answers to frequently asked questions regarding pre-workout supplements:
When Should I Take Pre-Workout?
It’s best to follow the directions on the label of the pre-workout supplement you take because various ingredients have different timing as to when they kick in. If your pre-workout has caffeine in it then the best time to take it might be 45 minutes before exercise as this study showed 99% was absorbed within that time. Regardless, if your pre-workout has stimulants or not the best course of action is to follow the instructions relating to the specific supplement you’re taking.
Related: Why Pre-Workout Timing is Important
Are Pre-workouts Bad For You?
As with any supplementation you should consult with your doctor before beginning any new regimen. However, some research shows that pre-workouts are for the most part safe and if any side effects are present then they’re usually mild. The side effects can range depending on ingredients used in the formula.
Some side effects can include:
- Nausea
- Headaches
- Problems with sleep
- Skin flush or tingling sensation
- Anxious feelings and restlessness
- Increased water retention
- Increased heart rate
It’s important to note that there still needs to be more long-term research done on pre-workouts as they haven’t been around for a long time and most research trials only last for 8 weeks. Equally important, you should do some self-research on the supplement and the brand you plan to take beforehand as the supplement industry isn’t prone to following strict FDA guidelines due to weak enforcement. Supplements of all types have been found to contain substances that they shouldn’t, including heavy metals, toxins and other banned substances. Check for products that have been tested by third parties like NSF.
Related: Pre-Workout Pros & Cons
Should I take pre-workout on an empty stomach?
You should read the label to see if your particular pre-workout should or shouldn’t be taken on an empty stomach. The main difference is that you will feel the effects faster if taken on an empty stomach. You can test both to see what works best for you as some people might experience stomach discomfort or other side effects if taking pre-workout on an empty stomach.
Where Should I Buy Pre-workout?
When buying pre-workout or any other type of supplement it's important to look for companies with a long standing reputation selling products that have been tested by third parties. We buy our stim-free pre-workout and regular pre-workout from Amazon - C4, ON, Pump Surge are good options.
Related: Best Pre-Workouts to Buy
CONCLUSION
Pre-workout supplements both stim and non-stim are here for the long-run because they are effective in increasing energy levels and overall performance. It’s important to take into consideration your personal situation and health condition before you decide on taking pre-workouts with stimulants or not. People can have various reactions, both positive and negative when using pre-workout. Be cautious and educated about the pre-workout you’re using to determine if it’s the healthy choice.
Learn more about pre-workout:
What is Hydrolyzed Whey Protein?
If you’ve ever searched for whey protein online then you’ve probably seen that there are endless options available. However, there are only three types of whey protein powder; whey protein concentrate, whey protein isolate and whey protein hydrolyzed. These aren’t just marketing terms to get you to buy something, each type of whey protein is different from the next. In this article we will cover the main question of “what is hydrolyzed whey protein?”. Simply put, whey protein hydrolyzed is broken down, making it easier to digest and fuel your muscles faster. Read on to find out more about whey hydrolysate and its benefits.
What is Whey protein?
One of the primary proteins found in dairy products, whey protein is a byproduct of yogurt or cheese-making. Whey protein is one of the most complete proteins available as it contains all 9 essential amino acids that our body doesn’t naturally produce.
Milk is comprised of two proteins casein (80%) and whey (20%). The liquid part of milk is separated when producing cheese or yogurt, this is where the whey is found. The whey is a byproduct as it is removed from the fatty part of the milk. Whey was discovered thousands of years ago but it wasn’t until recently when the fitness industry took notice and started selling it as a must needed supplement to help build muscles.
Once the whey protein is separated during cheese production there are a number of further processes that turn it into whey concentrate, whey isolate and whey hydrolyzed. From there the whey is transformed into the more familiar products that we know, protein bars, protein shakes and various protein powders. Although the intake of whey protein isn’t a requirement to build muscle, it is a convenient way to add more protein to our daily diet. Whey protein is generally considered very safe except for those with lactose intolerance or allergies. However, whey hydrolyzed sometimes can be ok for people to consume even if they have problems with dairy.
What does hydrolyzed mean?
Hydrolyzed means a substance that has gone through the process of hydrolysis. The word ydrolysis is derived from the Greek words hydro meaning “water” and lysis meaning “to unbind”. So, when a substance is hydrolyzed there was a chemical reaction where a molecule of water broke down one of more chemical bonds. In our case, hydrolyzed refers to the unchaining of long protein strands into smaller chains or amino acids.
What is Hydrolyzed Whey Protein?
For this article we are focusing on hydrolyzed whey protein powder as it is the purest and most easily digestible form of whey protein powder. You might also see this labeled as whey protein hydrolysate. Protein hydrolysate can be made from sweet whey (regular unprocessed whey) up to whey protein isolates. The greater the degree of hydrolysis equals the smaller number of amino acids per peptide.
Hydrolyzed protein is the result of hydrolysis on protein to break it down into smaller fragments; amino acids and peptides. There are a few methods of creating a hydrolyzed protein including using heat, acid or enzymes. The most frequent method used is exposure to prolonged heating with hydrochloric acid or with enzymes such as pancreatic protease to catalyze the naturally occurring hydrolytic process.
Besides hydrolyzed whey protein there are a few other common uses of protein hydrolysis; infant formulas making it more tolerable for babies with milk intolerance and pet food to create more hypoallergenic foods.
What are the different types of whey protein?
Whey protein comes in various forms such as bars, bites, cookies, shakes and powder with almost unlimited flavors to tickle anyone’s fancy. Yet, there are only three types of whey protein.
- Whey Protein Concentrate (WPC): This is concentrated whey protein usually containing around 85% on the higher end . Whey concentrate is the cheapest form of whey protein powder and has lower carbs and fats compared with regular whey.
- Whey Protein Isolate (WPI): This is whey that has been further concentrated to remove more fat, carbs and lactose. Whey isolate usually has protein content above 90%.
- Whey Protein Hydrolyzed (WPH): This is whey protein that has gone through the hydrolysis process that breaks down the protein so it will be absorbed faster and doesn’t require your body to work as hard to digest it. This also has protein content above 90% and has little to no fat, carbs or lactose.
Benefits of Whey Protein Hydrolyzed
In the pursuit of building larger and stronger muscles we create small tears in the fibers of our muscles, resulting in the breakdown of protein. We need to repair the muscle tissue with amino acids. The body produces most amino acids naturally but there are nine essential amino acids that we must get from food sources. Branched chain amino acids (BCAA) such as valine, leucine and isoleucine are stored in muscles and play an important role in muscle recovery. Whey protein is one of the best sources of leucine, perhaps the most important amino acid for muscle hypertrophy. All whey protein powders will contain these essential amino acids but let’s take a look at some added benefits that whey protein hydrolysate has to offer below.
- Better for your stomach: Whey protein hydrolyze should cause less stress on the stomach as the proteins are “pre-digested”. Unfortunately, some people suffer from bloating, cramping, diarrhea and stomachaches when consuming traditional whey protein powder due to the lactose content. The hydrolysis process removes most lactose, carbs and fat. Sometimes hydrolyzed whey protein will be lactose free but it still contains milk proteins so those with dairy allergies might want to try plant-based hydrolyzed protein powder.
- Faster Absorption: Hydrolyzed whey protein powder has smaller peptides (short chain of amino acids) it’s absorbed in the GI tract faster. This means that hydrolyzed whey protein is great for recovery post-workout as this supply of nutrients can get to your fatigued muscles more quickly. The science has yet to confirm this but some people report that they have reduced muscles soreness after an intense workout.
- Lower in fat and carbohydrates: Because hydrolyzed whey protein powder has been concentrated to the max, it contains lower fat and carbohydrates. This is important for certain people who have diet restrictions such as following a keto or low carb diet.
Downfalls of Hydrolyzed Whey Protein Powder
One negative aspect of whey protein hydrolysate is the cost. On average hydrolyzed whey protein powders are more expensive when compared with whey protein isolate and definitely more expensive than the lower priced whey protein concentrate. Another drawback of hydrolyzed whey protein is it can taste bitter if the degree of hydrolysis is too high. Therefore, some companies will mask this bitterness with artificial sweeteners.
Hydrolyzed Whey Protein vs Whey Protein Isolate
Both hydrolyzed whey protein powder and whey protein isolate powder contain a very high percentage of protein, over 90%. They are both great for supplying your muscles with much needed amino acids and protein.
Whey hydrolysate is better for those with allergies to milk, is easier to digest and is absorbed faster due to the shorter chain amino acids. Whey hydrolysate is more processed and has lower fat, lactose and carbs. Whey hydrolysate is often more expensive than whey isolate and might not taste as good because of the lower fat content.
Whey isolate has similar protein content as whey hydrolysate at over 90%. Whey isolate however, can retain some of the beneficial natural micro factions found in milk if it is non-ionized. Whey isolate generally tastes better than whey hydrolysate and is cheaper.
Hydrolyzed Whey Protein vs Whey Protein Concentrate
Whey protein concentrate has lower levels of fat and cholesterol compared with regular whey protein. Whey protein concentrate is the cheapest form of whey protein powder available which is probably why it’s also the most common. Whey concentrate protein can vary widely in terms of protein content per serving from 30-90%. Overall, it is an inferior protein compared with whey protein hydrolysate because of the lower protein content coupled with higher fat and carb levels. If you are just looking for a protein powder to help supplement your diet then whey concentrate will do the job at a better price but if you want something more effective in aiding your training gains then you should look to whey protein hydrolysate or whey protein isolate.
Is hydrolyzed protein better for you?
Whey protein hydrolyzed is the highest-quality protein powder available. Hydrolyzed whey protein is also a great option for those looking to supplement their diet with an easily consumable and convenient protein that is of the highest purity. Hydrolyzed whey protein isolate powder can help you to recover faster by supplying your strained muscles with the much-needed amino acids and nutrients more rapidly than other types of whey protein powders.
Who should take hydrolyzed whey protein powder?
First and foremost, people who have trouble digesting regular whey protein powders should look to hydrolyzed protein powders. Even those who have stomach issues with whey protein isolate can try hydrolyzed whey protein. Apart from people with digestive issues, whey hydrolyzed protein is great for people who want to build lean muscle and/or partake in demanding exercises because the hydrolyzed whey protein can help them recover faster between training sessions.
How much protein do I need daily?
The amount of protein you need to consume daily varies depending on your lifestyle and fitness goals. For those looking to build muscle it is generally recommended to consume at least 1 gram of protein per pound of lean body mass. There have been studies done to determine the adequate amount of protein one should consume if they actively strength train. The results showed that the optimal protein intake to stimulate muscle protein synthesis is 1.5-2 grams per kg (2.2lbs) per day. Amounts more that that didn’t seem to show any further benefits. Here are some rough protein recommendations based on lifestyle:
|
Lifestyle |
Protein Recommendation (gram/lb of bodyweight) |
Protein Recommendation (gram/kg of bodyweight) |
|
Sedentary |
.36 |
.8 |
|
Regular activity |
.45-.55 |
1-1.2 |
|
Steady State Exercisers |
.55-.64 |
1.2-1.4 |
|
Strength and Speed Exercisers |
.55-.91 |
1.2-2 |
How much protein should I take at a time?
You might think, “the more the merrier” when it comes to consuming protein if you want to build muscle. This isn’t necessarily the case. To guarantee optimal absorption you should consider a few factors including body mass, training goals and activity levels. This study showed that 20-30 grams of protein post exercise can stimulate muscle protein synthesis. Amounts greater than 30 grams of protein won’t lead to added benefits unless the person consuming the protein is over 187lbs (85kg) and even then, the maximal effective dosage seems to be 30-40 grams of protein. The ideal method for protein intake is to spread throughout the day, consuming 20-30 grams each meal or feeding.
Whey Hydrolyzed FAQs:
Is hydrolyzed protein bad for you?
No, there has been no evidence to show that hydrolyzed whey protein is bad for you. However, those with a milk intolerance can still suffer from adverse effects if consuming whey protein hydrolyzed, even if the hydrolyzed protein powder is lactose free.
Is hydrolyzed protein vegan?
Hydrolyzed whey protein isn’t vegan as it is produced from milk. However, there are hydrolyzed vegan proteins available to purchase. Common vegan hydrolyzed protein powders are made from yellow peas or soy.
How to buy the best hydrolyzed whey protein powder?
There are a few key metrics you should take notice of when purchasing hydrolyzed whey protein powder.
- Aim for products that contains 100% hydrolyzed whey protein with a minimum of 15 degree of hydrolysis. Hydrolyzed protein should be listed as the first ingredient without any other protein listed as sometimes whey protein powders contain both hydrolyzed and non-hydrolyzed protein.
- Look for a hydrolysate made from the starting materials of whey protein isolate or at least a 80 percent whey protein concentrate.
- Check the label for BCAA, amino acid, creatine profiles to match your needs
- Look for certified organic hydrolyzed whey protein without artificial color or sweeteners.
- Check to see if the product is certified by an independent organization such as NSF International.
Faster delivery advanced hydrolyzed whey protein isolates. 30 grams ultra-pure protein per serving supports your muscle building goals...
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FINAL NOTE
Hydrolyzed whey protein powder is a specialized source of protein that is the perfect choice for athletes or anyone who goes hard when training. Whey hydrolysate will help your muscles to recover faster by rapidly recharging glycogen in your fatigued muscles better than other whey protein powders. Or if you're someone who has digestive issues when using traditional whey protein, you should give whey hydrolyzed a shot. Whey protein hydrolysate is a top notch supplement with plenty of benefits.
One the other hand if you're training with average intensity and have the time to recover between workout sessions then whey protein concentrate or whey protein isolate should do the trick.
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Plant Protein vs Whey Protein, Which is Better?
Which is better? Protein that comes from the ground or protein that comes from the animals that eat the things that come from the ground? In recent years there has been a hot debate surrounding animal protein vs plant protein and what is better. In this article we will take a look at whey protein (from milk) and plant based protein that comes from soy, peas, hemp and rice. Brief synopsis, is that the better protein choice is largely dependent on the individual preferences and goals of the person. Regardless, whatever high-quality protein you choose it's a step in the right direction to improving your body's health and function.
WHAT'S BETTER: PLANT PROTEIN VS WHEY PROTEIN?
When considering protein intake, people have many options these days. Protein made from animal sources and protein made from plants. Protein powder made from animals include whey protein and casein protein (both made from milk), egg protein and insect protein. Plant-based protein powders include soy protein, pea protein, hemp protein, brown rice protein and mixed plant protein.
The most common debate centered around protein powder is; what is better plant protein or whey protein. To give a more thorough answer, one must set the benchmark for judging whether plant-based protein is better than whey protein or not. The two main determining factors in whey protein versus plant protein are the quality of the protein and the digestibility of the protein. The secondary factor to consider when choosing a which protein is total nutritional value. taste. Lastly, some people would like to judge protein based on other criteria such as taste, environmental and ethical factors.
What is a Quality Protein Source?
There is a scientific method for ranking protein quality called Protein Digestibility Corrected Amino Acid Score (PDCAAS). In layman’s terms protein quality is based on the capability of the protein source to aid in healthy growth or maintenance of body mass. A high quality or “complete” protein should be easily digested and must possess all 9 essential amino acids with the right ratios.
At the end of the day, you need to judge protein on your individual preferences and goals.
What are amino acids?
Amino acids are vital for your body to function properly. They are made of carbon, hydrogen, nitrogen and oxygen combined with a variable side chain group. There are 20 total amino acids. Nine of them are considered essential amino acids because they aren’t produced by our bodies and must be consumed via food sources. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, pheylalanine, threonine, tryptophan and valine.
What are the nine essential amino acids and what do they do?
Here’s a glimpse of why these amino acids are so essential. Three of these essential amino acids are branched-chain amino acids (isoleucine, leucine and valine) which directly encourage muscle growth and recovery.
- Histidine: It preserves the myelin sheath, the protective barrier surrounding your nerve cells. Histidine also is used to produce histamine which is a neurotransmitter that plays a big role in your digestion, immune response, sexual function and sleep-wake cycles.
- Isoleucine: One of the three branched-chain amino acids that is involved in muscle metabolism and is in muscle tissue. This amino acid is vital for energy regulation, hemoglobin production and immune function.
- Leucine: Another branched-chain amino acid that is responsible for protein synthesis and muscle repair. Amazingly, this amino acid produces growth hormones, aids in regulation of blood sugar levels and quickens wound healing.
- Lysine: Supports hormone and enzyme production, protein synthesis and the absorption of calcium. Also helps with production of collagen and elastin, energy production and immune function.
- Methionine: Needed for metabolism and detoxification it also helps with tissue growth. Supports the absorption of zinc and selenium.
- Pheylalanine: A antecedent for the neurotransmitters dopamine, epinephrine, norepinephrine and tyrosine. Vital in producing other amino acids and in the function and structure of proteins.
- Threonine: The major part of structural proteins that make up your skin and connective tissue including collagen and elastin. Also supports immune function and fat metabolism.
- Tryptophan: A precursor to serotonin which is a neurotransmitter that helps to regulate appetite, mood and sleep. Many people know this one for the Thanksgiving dinner turkey hangover that causes drowsiness.
- Valine: One of the three branched-chain amino acids this helps to stimulate muscle growth, repair and regeneration. This amino acid is also involved in energy production.
What is Whey Protein?
Whey is one of the proteins in milk. It is separated from casein, the other protein found in milk. Whey protein can be produced as a byproduct of making cheese or yogurt. Whey protein is a complete protein as it contains all nine essential amino acids. It is a combination of alpha lactalbumin, beta-lactoglobulin, bovine serum albumin and immunoglobins. It is generally low in lactose content and is a favorite supplement of bodybuilders to put on more solid muscle and aid in weight loss.
Is Whey protein Good for you?
As long as you don’t have a lactose sensitivity whey protein is one of the best options for people to add more protein to their diets. It is a high-quality protein source that’s convenient to take and is easily absorbed then utilized by your body. Whey protein for bodybuilding is commonplace because it allows for muscle building and strength gaining while losing fat.
Benefits of Whey Protein
Below are some benefits of whey protein backed by multiple scientific studies. There are more purported health benefits for consuming whey protein but additional research needs to be completed before confidently confirming them.
- Aids in Muscle Building: Whey is one of the highest quality proteins with significant amount of branched-chain amino acids such as leucine that when combined with resistance training leads to muscle growth.
- Helps with Weight Loss: Whey protein can lead to reduced calorie intake by helping you stay fuller for a longer amount of time. It will boost metabolism and aid in muscle building resulting in more calories burned.
- Reduces Blood Pressure and Cardiovascular Disease: Whey protein has bioactive peptides called lactokinins that inhibit angiotensin converting enzyme (ACE) which regulates peripheral blood pressure.
- Strengthen Anti-oxidants: Whey protein is high in cysteine which is an amino acid that supports the formation of glutathione. Glutathione is a major antioxidant that helps fight off chronic disease.
- Reduces Inflammation: More research is needed but whey protein in high amounts may reduce inflammation by reducing the blood levels of C-reactive protein.
- Helps to Regulate Blood Sugar Levels: Helps to moderate blood sugar through increasing the sensitivity to insulin as well as the levels of insulin. Whey protein taken with or before high carb meals helps to regulate blood sugar in both healthy people and people with Type 2 diabetes.
Are there Different Types of Whey Protein?
There are three main types of whey protein; whey protein isolate (WPI), whey protein concentrate (WPC) and whey protein hydrolysate (WPH). When milk is processed into cheese or yogurt the leftover liquid is called whey. Before milk is processed it is made of around 80% casein (slow digesting protein) and 20% whey proteins.
Here’s a brief look at each whey protein...
- Whey Protein Concentrate: Usually concentrated to protein percentages between 30-90 percent with lower levels of fats, carbs and lactose. Cheapest of the three whey proteins.
- Whey Protein Isolate: More processed than whey protein concentrate resulting in higher protein percentages of protein content, at least 90%, also with less fat, carbs and lactose than whey concentrate.
- Whey Protein Hydrolysate: Whey protein hydrolysate has gone through hydrolysis makes it more easily digestible by the body. Used in medical protein supplements and infant formulas.
100% WHEY PROTEIN ISOLATE - a high-quality protein source providing 25g per serving to support muscle building and recovery...
Related: Whey Isolate vs Whey Concentrate
**There may be affiliate links in this post where we will receive a small commission from any purchase you make at no cost to you. We only recommend products we feel our audience will find valuable.**Is Whey Protein Safe?
Whey protein is safe to take for most people. However, some people that are allergic to milk or have a lactose intolerance should avoid taking whey protein. In some cases, the consumption of whey protein in high amounts can cause:
- Nausea
- Cramps
- Stomach pains
- Reduced appetite
- Headaches
- Fatigue
- Acne
The benefits of whey protein far exceed most of these potential side effects but as always consult with your doctor before beginning any new diet or supplementation.
What is plant-based protein?
This protein source is derived from plants. The main plant protein powders are made from peas, hemp, soybean and rice. The raw materials are processed to remove starches from the protein. These major plant-based proteins might be blended with other plant sources such as quinoa, flax seeds, alfalfa and chia seeds in order to make the amino acid profile more complete.
In general plant proteins tend to digest slower than animal protein due to their fiber count.
Plant Protein Benefits
- Hypoallergenic: Great choice for people who are allergic to milk or gluten as some protein powders contain gluten. (*Some people might have allergies to soy but rice and pea protein should be good for most people.)
- Helps build muscle: Supplementing your diet with plant-based protein will help give your muscles the fuel they need to grow.
- Source of Fiber: Plant based protein has both soluble and insoluble finer that can help you feel full for longer time and helps keep your bowel movements regular.
- Boosts Metabolism: Due to the high fiber in plant protein your body needs to work harder to digest it which sends your metabolism into overdrive.
- No extra antibiotics or growth hormones: If you buy certified organic plant protein you can avoid consuming any unatural substances that might be present in other protein powder.
- Perfect for Vegans: People who don’t consume animal products may have a difficult time getting enough protein through plant sources so plant-based protein makes it much easier to sustain a vegan lifestyle.
Is Plant Protein Safe?
Yes, plant protein is generally safe for most people to consume. However, seeing how plant protein comes from the ground you should try to only consume certified organic products. Soils may contain heavy metals which can be found in some plant-based proteins. You also need to pay attention to the carb count on some plat proteins such a brown rice protein in case you are on a low carb diet.
Can you build muscle with plant protein?
Yes, you can build muscle when combining strength training and plant-based protein consumption. Pea protein and soy protein have the highest protein concentration for plant-based proteins so you might want to give these a shot. You can also look to mixed plant protein powders that have a more well-rounded amino acid profile.
What is Pea Protein?
Pea protein is usually made from split yellow peas by grinding the dried peas into a powder. The starch and fiber are removed from this powder and leaves a concentrated protein material called pea protein isolate. Pea protein contains all 9 essential amino acids that your body doesn’t produce. It also contains much needed branched chain amino acids necessary for building muscle such as leucine, isoleucine and valine. Pea protein also is a good source of heart healthy arginine. Pea protein is hypoallergenic and is an alternative protein choice for vegans.
Pea Protein Powder vs Whey Protein
Pea protein and whey protein both encompass all nine amino acids. Whey is considered a complete protein whereas pea protein has all nine amino acids but has low levels of methionine. Methionine is an important amino acid helping with metabolism and angiogenesis (growth of new blood vessels).
Barring the fact pea protein is low in methionine, it has higher levels of arginine, histidine and phenylalanine compared with whey protein. Pea protein has more iron and fiber than whey protein. Whey protein has more calcium, cholesterol and potassium.
Most pea protein and whey protein powders generally have more than 20 grams of protein per serving. However, whey protein usually has more protein per serving vs pea protein.
Pea protein is good protein choice but in terms of building muscle whey protein is a better choice because it is more easily digested and has a superior amino acid profile.
100% Yellow Pea Protein with zero additives. Naked Pea contains no artificial sweeteners, flavors, or colors and is GMO-Free, Soy Free and Gluten-Free...
What is Soy Protein?
Soy protein is made by grinding up soybeans into meal. This substance is then broken down by getting soaked in alcohol or acid in a process called acid-washing. This process removes the sugar and dietary fiber. After this, it is dehydrated which results in a powdery soy protein isolate. Soy protein has all nine essential amino acids and is incredibly low in carbohydrates and fat. Soy protein is a good choice for people that have lactose intolerance or are vegans.
Soy Protein Powder vs Whey Protein
Soy protein and whey protein both have all nine essential amino acids. They are both considered complete proteins but whey has much higher levels of leucine, isoleucine, methionine and lysine. Soy protein contains higher levels of phenylalanine, arginine and tryptophan.
Soy protein is rich in nutrients such as iron, copper, phosphorus and manganese however it also contains phytates which lower the mineral absorption. Soy protein powder has shown some promise in reducing cholesterol levels.
Once again soy is a great source of protein as it contains the most amount of protein per gram out of all plant-based protein sources. However, whey is still the preferred choice for those looking to put on muscle as it has more lysine while also having more methionine which is associated with faster fat loss.
Soy Protein Isolate is a good vegetable source of high-quality complete protein that has an excellent amino acid profile...
What is Hemp Protein?
Hemp protein comes from the cannabis plant but doesn’t have any THC, the psychoactive component that will get you high. Hemp protein is made by extracting the oil from the seeds then grinding up what’s left into a powder. Hemp protein contains all nine essential amino acids. Look for cold pressed hemp protein as it is easier to digest.
Hemp Protein Powder vs Whey Protein
Hemp protein and whey protein both have all nine essential amino acids that people need to get from food. Whey has a higher protein per gram ratio compared to hemp protein. Hemp protein is a good source of vitamin B & E and other minerals like calcium, iron, zinc and magnesium. Hemp protein has a similar amino acid profile compared to egg whites and soy protein but with a lower ratio of protein. Hemp protein also has the proteins edestin and albumin that help with digestibility compared to other plant-based proteins.
Once again whey protein is a superior protein if taken for muscle building purposes.
20g of Organic Plant-Based Protein, 4.5g Omegas 3&6 Only 2 ingredients - Certified USDA Organic...
What is Brown Rice Protein?
Brown rice protein is made by grinding up the grain then treating it with enzymes such as α‐amylase, hemicellulase, and cellulase to separate the starch from the protein. Brown rice protein isn’t considered a complete protein because it lacks one of the essential amino acids, lysine.
Brown Rice Protein vs Whey Protein
Brown rice protein will help build muscle but studies have show it isn’t as effective as whey protein in building muscle size and strength. Rice protein is great for post workout consumption because it is absorbed quickly. Rice protein is a great alternative for people with a lactose intolerance or those with soy allergies. Overall, rice has less protein percentage compared with whey protein. Yet again, whey is a superior choice for muscle building
You have found the low carb, allergen-friendly, truly organic brown rice protein clinically tested as good as...
Is plant protein good for building muscle?
Plant-protein is good for muscle growth as it can provide the amino acids your muscles need for regeneration and growth. However, whey protein is the clear winner in terms of it’s muscle building capabilities due to the significant amount of branched-chain amino acids coupled with the higher protein percentages.
Is Plant protein or Whey Protein better for the Environment?
Plant based protein that is certified organic can be a win-win for the environment as it can help add minerals and nutrients into poor quality soil while being a sustainable food source. Whey protein is made from the byproducts of cheese and yogurt making which is good because it turns this “waste” into something that we can ingest for many health benefits. Considering the amount of milk it takes to produce whey protein and the impact of cows on other natural resources, plant-based protein has the competitive edge when it comes to environmental protection.
Final Thought
Whey protein powder and plant protein powders can be a healthy addition to any diet and workout regimen. You should consider your goals, and any health issues you have before choosing the right protein for you. Other factors you might consider are taste and ethical concerns. At the end of the day make sure you check the labels and nutrition content, try looking for products endorsed by NSF international (National Sanitation Foundation).
Overall, if you are a vegan or looking for a lactose free protein source then you should choose plant-based protein. On the other hand, if you want a quick absorbing complete protein that will support better muscle growth and muscle repair rapidly then whey protein should be your go-to choice.
Related:
Best Time to Take Ashwagandha & Science Backed Benefits
The preeminent Superhero of natural remedies, Ashwagandha is packing a serious punch! There’s a reason why this medicinal herb has been used for millennia. Modern day science is now exploring all the purported health benefits of Ashwagandha. Similar to many supplements there is the right time and dosage needed to reap all the benefits. This article will cover when is the best time to take Ashwagandha, the benefits of Ashwagandha and some uses of Ashwagandha
What is Ashwagandha?
A perennial shrub in the nightshade family, Withania somnifera better known as Ashwagandha has multiple monikers including poison gooseberry, winter cherry and Indian ginseng. The species name “somnifera” means “sleep inducing” in Latin. The name “Ashwagandha” is a combination of Sanskrit words “ashva” meaning horse and “gandha” meaning smell. Some attribute this to the horse-like smell of the roots while other say it is because of the medicinal qualities that produce horse-like strength and stamina. This medicinal herb is classified as an adaptogen and has been used in the Indian Ayurvedic system of medicine as Rasayana (tonic) for over 3000 years.
Where does Ashwagandha grow?
Ashwagandha is native to India, north Africa and the Middle East however people are now cultivating it in temperate climates around the world. Ironically, the plant that helps to reduce stress also flourishes in normally stressful arid conditions with low quality alkaline rich soils. This perennial shrub can grow up to 3 feet and is covered by silverish gray hairs with small half inch, star shaped flowers. The red berry of the Ashwagandha plant is protected by a papery calyx. The berries have some therapeutic benefit but the majority of the medicinal benefits come from the roots of the plant.
What is the best time of the day to take Ashwagandha?
Many people ask when they should take Ashwagandha but the answer to this question is highly dependent on why you are taking Ashwagandha to begin with. You can use Ashwagandha during the day, night or both. Recent studies have shown that taking Ashwagandha twice a day may help to promote equilibrium in the adrenal system.
Ashwagandha can be taken before or after meals. Some people take Ashwagandha on an empty stomach however some might experience stomach discomfort. Therefore, you can take Ashwagandha after eating a breakfast, lunch, dinner or a small snack. Overall, you should be consistent in when you are taking Ashwagandha to reap the most benefits.
And, as always consult your doctor before starting any new supplementation.
Can I take Ashwagandha in Morning?
Yes, you can take Ashwagandha in the morning along with your normal vitamins to incorporate it into your daily supplement routine. Ashwagandha doesn’t immediately work as it can take a weeks before you actually start to feel the positive effects. We recommend taking Ashwagandha extract, tablets or capsules in the morning for the convenience factor. Remember, some people experience stomach discomfort when consuming Ashwagandha on an empty stomach. In this case, you can add Ashwagandha powder to a morning smoothie or other breakfast foods.
Can I take Ashwagandha at Night?
Yes, many people take Ashwagandha at night to relax, help promote better sleep and reduce stress. Taking Ashwagandha at night might be preferable for people who experience stomach discomfort.
You also might want to try taking Ashwagandha at night with a delicious beverage called Moon Milk. We will provide you with a simple recipe later in this article, so make sure you read to the end. Simply put, you should take Ashwagandha at night especially if you are using the herb to help improve your sleep.
What are the Benefits of Ashwagandha?
Ashwagandha has many proclaimed benefits dating back thousands of years in Ayurveda medicine system from India. Just a few of the benefits that this herbal supplement offer are reducing stress and anxiety, increasing muscle size, improving brain function. There has to be much more scientific study to definitively say all the exact benefits of taking Ashwagandha but so far so good!
Does Ashwagandha Help Reduce Stress?
Classified as an adaptogen, Ashwagandha helps the body adapt to stress by reducing cortisol levels. Adrenal hormones of cortisol and adrenaline dramatically rise when you experience stress. Ashwagandha helps to regulate imbalanced cortisol levels by nourishing the adrenal glands. The secretion of adrenocorticotropic hormone (ACTH) increases cortisol levels in the body, Ashwagandha aids in lowering these stress hormones. Lowering stress hormones is also good for reducing high blood pressure. Ashwagandha has gone through numerous clinical studies verifying the effectiveness in reducing the negative effects of stress.
Does Ashwagandha Help Reduce Blood Sugar Levels?
There have been several studies showing that Ashwagandha might help in controlling blood sugar levels in people suffering from diabetes type 1 & 2. Ashwagandha helps to make cells less resistant to insulin. This results in improved insulin sensitivity while also increasing glucose utilization by cells. Surprisingly, Ashwagandha has shown promising results in reducing blood sugar levels in both healthy people and people with diabetes. By increasing and protecting insulin producing cells the secretion of insulin increases which can help to manage the potential risk of diabetes.
Does Ashwagandha Reduce Anxiety Levels?
Stress and anxiety are intertwined therefore Ashwagandha is an awesome solution for treating anxiety. The best time to take Ashwagandha for anxiety is in the morning to help you deal with stress throughout the day. Be advised that it can take weeks before your body starts to feel the positive effects of Ashwagandha for dealing with anxiety. Multiple studies have shown substantive results, some participants reported up to an 88% reduction in their anxiety after taking Ashwagandha for 60 days.
Is Ashwagandha Good for your Heart?
Ashwagandha may be good for your heart by lowering triglyceride levels and reducing cholesterol. In both animal and human studies, the results have confirmed this however the positive results we much more dramatic in animals.
In a 60-day study of chronically stressed adults consumed at least 250 mg of Ashwagandha daily. The results were impressive, reduced cholesterol levels by an average of 17% and triglycerides by and average of 11%. Move over tomatoes (Lycopene) here is new heart healthy supplement to take.
Does Ashwagandha Help with Arthritis?
Ashwagandha might help with managing pain from different forms of arthritis including rheumatoid arthritis. Ashwagandha roots and leaves have analgesic properties as they contain withaferin A (steroidal lactone) which helps to inhibit production of pain mediators thus reducing pain and inflammation.
Does Ashwagandha Help with Thyroid Problems?
Ashwagandha does affect thyroid hormone levels by lowering cortisol as covered above. It stimulates the endocrine system to fight off stress which can help stimulate thyroid hormone production. Make sure you consult your doctor before taking Ashwagandha to treat any thyroid problems. While it might be good to help treat hyperthyroidism it might also negatively effect people who suffer from Hashimoto’s (an auto-immune disease).
Is Ashwagandha Good for Improving Testosterone Levels?
Used for hundreds of years as an aphrodisiac, recent studies are showing Ashwagandha to improve testosterone levels and male reproductive health. Antioxidant properties of Ashwagandha are thought to aid in preventing damage and death of sperm cells resulting in better sperm quality and count. Because of the testosterone boosting benefits of taking Ashwagandha we’re now seeing many natural bodybuilding supplements with this listed as an ingredient. Finally, a natural supplement that can help you pack on some muscle and reduce body fat simultaneously.
Is Ashwagandha Good for Women?
Yes, Ashwagandha benefits both men and women. A few differences to note are that Ashwagandha has been shown to improve libido and sexual arousal in women while also improving the chances of achieving orgasm. There are also some menopause related benefits to taking Ashwagandha as it helps to regulate hormone secretions. So, if you’re going through menopause and are experiencing hot flashes, depression, anxiety or sleep problems you might want to give this a try.
Note: Women are advised to avoid taking Ashwagandha if breastfeeding as the effects haven’t been studied in-depth. Avoid taking Ashwagandha during pregnancy as it might increase uterine contractions.
Is Ashwagandha Good for Weight Loss?
Yes, Ashwagandha is good for weight loss as it counteracts high stress levels. When your body is stressed, it is easier to put on extra weight. Sleeping less plus stress eating usually equates to craving unhealthy foods and bigger waistlines. Being more relaxed and sleeping better will promote better decision making when it comes to eating.
Does Ashwagandha Help with Parkinson’s?
Although Ayurveda has been using Ashwagandha to boost memory for hundreds of years, we are now just getting to science backed results that demonstrate the effectiveness of improving brain function.
Some memory and brain function problems like Parkinson’s are the result of damaged nerve cells leaving people with diminished muscle control, memory and balance of the body. Ashwagandha promotes antioxidant activity, reducing the disastrous effects of free radicals on nerve cells. This study of 20 healthy men who consumed 500mg of Ashwagandha daily, showed significant improvements in reaction time and task performance.
Does Ashwagandha Boost the Immune System and Stamina?
Ashwagandha like other adaptogenic herbs boost the immune system. In traditional Ayurveda this herb was often given to help bolster a weakened immune system. This potent supplement boosts the immune system through all the antioxidant benefits and might increase the white blood cell production and macrophages in the body. Combine this with better sleep and reduced stress, you should feel more energized plus you'll be protected from chronic colds and sicknesses.
Does Ashwagandha Help Build Muscle?
Briefly touched on above, Ashwagandha is increasingly present in bodybuilding supplements because of testosterone boosting benefits. One study had 57 young males aged 18-50 supplemented with ashwagandha and perform consistent resistance training for 8 weeks. The results showed significant increases in muscle mass and strength with reduced muscle damage.
More Resources on Building Muscle:
- Build Muscle Mass without Fail
- 4 Day Workout Split to Build Muscle
- 9 At Home Workout Plans to Build Muscle
Is Ashwagandha Good for Hair?
People often lose hair because they are over stressed, ashwagandha can help to reduce this stress and preserve your hair. Ashwagandha has also been used to improve digestion which helps get your body all the nutrients from the food you eat to keep you and your hair healthy. You might see Ashwagandha on the ingredient list of your shampoo or conditioner because it might improve scalp circulation and strengthen your hair.
Can Ashwagandha Cure Cancer?
The compound withaferin found in Ashwagandha helps to hinder growth of new cancer cells while it also aids in encouraging apoptosis, which is the programmed death of cancerous cells. Current research is being conducted to determine how potent withaferin is regarding cancer. It’s also believed that withaferin encourages the creation of reactive oxygen species (ROS) in cancer cells causing them to malfunction. More studies must be completed however this wonder herb might help us to treat various cancers.
How to pick the best Ashwagandha supplement?
Always look at the percentages of withanolides in each serving. Withanolides are steroidal lactones, the biologically active chemical elements of Ashwagandha. The higher the concentration of withanolides in the Ashwagandha supplement the more potent it will be. For Ashwagandha root powder it should have at least .3% withnolides. For Ashwagandha root extract aim for supplements containing at least 1.5% withanolides.
7X HIGHER WITHANOLIDES CONCENTRATION THAN KSM-66: Ashwa-70 provides 35% withanolide concentration compared to 5% concentration...
What’s the best dosage of Ashwagandha?
The dosage of ashwagandha is dependent on the ailment you are attempting to fix or improve. It is already important to do your research and only consume the highest quality supplements available. The most potent ashwagandha to take is a full spectrum extract.
Daily dosage for ashwagandha root powder usually ranges from 1000mg to 6000mg. For ashwagandha extract daily dosage ranges from 500 to 1500mg. Make sure to check the percentages of withanolides to determine the quality. You should aim for a minimum of 6mg of withanolides but most studies will use between 10mg to 30mg withanolides. As always, follow the directions on the labels or listen to your doctor.
How long does Ashwagandha take to start working?
It largely depends on your lifestyle and starting health condition as well as the quality of the Ashwagandha you are taking. Highly concentrated full spectrum Ashwagandha extract will have the best results in the shortest amount of time. Typically, you might be able to start seeing benefits from ashwagandha after 2 weeks of regular use. However, the most noticeable results are seen after 4 weeks of daily intake.
How to Take Ashwagandha?
Ashwagandha can be taken in multiple forms such as Ashwagandha powder (Churna) tablet or capsule. You can can also get creative with mixing Ashwagandha powder into your food such as smoothies or your morning bowl of Cheerios.
Ashwagandha Powder (Churna)
.5-1 tsp Ashwagandha powder
Mix with water, milk or honey
Twice daily
**Consult doctor on best dosage based on your needs
Ashwagandha Tablets
Take 1-2 tablets with water or milk (before or after your meals)
Twice a day
**Consult your doctor aon best dosage based on your needs
Ashwagandha Capsules
1-2 Ashwagandha capsules with water or milk (before or after meals)
Twice a day
**Consult your doctor on best dosage based on your needs
Ashwagandha Extract
Take 1000mg daily
**Consult your doctor on best dosage based on your needs
Ashwagandha Oil
Massage slightly warmed oil onto areas such as feet, abdomen, lower back, shoulders and head once a week for 15 minutes or otherwise directed on the label.
Ashwagandha for Hair
Mix 1-2 tsp of Ashwagandha powder with one cup of warm water. Massage this mixture into your hair and scalp then cover your head with a towel. Let it set for 30 minutes then rinse out.
Ashwagandha Tea
- Ashwagandha teabag or 1/2 to 1 tsp of Ashwagandha powder
- 2-3 cups of water
- Bring to simmer for 20-40 minutes (reducing by half)
- Add milk, ghee, honey or sugar to your liking
Let it cool for a bit then enjoy!
7X HIGHER WITHANOLIDES CONCENTRATION THAN KSM-66: Ashwa-70 provides 35% withanolide concentration compared to 5% concentration...
Ashwagandha Hot Chocolate
- 1 cup milk of your choice
- 1 tsp Ashwagandha powder
- 1tbsp cacao powder (or cocoa powder)
- 1 tsp coconut butter or ghee
- Sweetener of your choice (honey, maple syrup, stevia, sugar)
Bring to boil then simmer another 10 mins. Let it cool a bit then enjoy!
Ashwagandha Peanut Butter Banana Milkshake
- 1 frozen banana
- 1 cup milk of your choice or water
- 1tsp Ashwagandha powder
- ¼ cup peanut butter
- 1 tsp cinnamon powder
- 1 tsp sweetener (honey, sugar, maple sugar)
Blend then enjoy.
What is Moon Milk?
Moon milk is born of Ayuverdic tradition, it is a warm drink comprised of a mixture of milk, spices, Ashwagandha and a sweetener. This concoction is intended to be consumed at night to help you get a good night sleep.
How do you make Moon Milk?
1 cup milk of your choice
1 tsp Ashwagandha powder
½ tsp cinnamon powder
½ turmeric powder
½ tsp cardamom powder
¼ tsp ginger powder (optional)
¼ tsp nutmeg powder
Pinch black pepper
1 tsp coconut oil/ butter (optional)
1 tsp sweetener (honey, maple syrup, sugar, stevia)
Steps:
Bring milk to simmer on medium to low heat. Whisk in dry ingredients. Add coconut oil/butter (ghee). Reduce heat let cook for 10 minutes. Remove from heat add sweetener. Drink. Sleep
Ashwagandha Side Effects
Ashwagandha is a natural herb that is safe for most people to take. Some side effects of taking ashwagandha for some people include nausea, low blood pressure, diarrhea, stomach discomfort and sedation. Always consult your doctor before beginning any new supplementation regimen.
Some precautions when considering taking ashwagandha are as follows:
- May cause gastrointestinal disturbances especially if you’re suffering from peptic ulcers.
- Women who are breastfeeding should avoid taking Ashwagandha due to lack of scientific study
- If taking thyroid medication make sure to consult with your doctor as Ashwagandha increase production of thyroid hormones
- If pregnant avoid taking Ashwagandha as it might increase uterine contractions
- If you have kidney problems consult your doctor as Ashwagandha is a diuretic
- If you take anti-diabetic drugs consult your doctor as Ashwagandha may lower blood sugar
- If you take anti-hypertensive drugs consult your doctor as Ashwagandha may lower blood pressure
How much does Ashwagandha cost?
Ashwagandha comes in many forms such as extracts, tablets, capsules, oils teas and more. Although prices vary depending on quality, dosage and form you're looking at spending between $15 to $40. Given the fantastic benefits Ashwagandha you should consider the price paid well worth it!
7X HIGHER WITHANOLIDES CONCENTRATION THAN KSM-66: Ashwa-70 provides 35% withanolide concentration compared to 5% concentration...
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Conclusion
Even though the jury might still be out on some of the health benefits of Ashwagandha, there is no denying the fact this herb is nothing short of amazing in many respects. It's no wonder why humans have been using Ashwagandha for thousands of years. Nature has done it once again with this magical herb. It might be time to add this ancient remedy to your supplement routine.
Related:
Bulking vs Cutting? The Guide To All Of Your Questions
Should you bulk or cut? It is one of the most commonly asked questions in the gym today. “Bulking and cutting” goes together with gym life like peanut butter and jelly. This is because you are (almost) ALWAYS doing one or the other when improving your body composition. You could maintain, but how many people are 100% happy with their physique? The problem with answering the question of 'should you bulk or cut' is that there is no concrete answer as there are so many different variables that need to be taken into account. This bulking vs cutting guide will go through the criteria you need to ask yourself when considering what you want (or need) to do and it'll show you the best way to do it.
What Does “Bulking And Cutting” Even Mean?
If you are unfamiliar with this term, bulking and cutting refers to the process of eating a caloric surplus to gain muscle mass (usually with some fat along the way) and then eating a caloric deficit to cut (burn of) the fat while retaining the added muscle. The main reason lifters will perform this is to gradually add muscle mass overtime while not accumulating too much fat. You don’t “need” to bulk and cut to gain mass, but it is an effective means to manipulate your diet so that
This brings us to the first common problem with bulking and cutting. Not so much a problem but a misconception. “Bulking and cutting” refers to a cyclical process to be practiced for an extended period of time. It seems that many people are always bulking or always cutting. Technically you could do this, but that is generally not what is meant when talking about bulking and cutting. This process may look like 2 months of bulking, then 2 months of cutting, then 2 months of bulking, and so on. When done independently, you are merely gaining weight or losing weight in a trendy fashion.
Anabolic And Catabolic Processes
The apparent alternative to this process is to just do both at the same time. Duhhh. Add muscle and lose fat at the same time. If it were only so easy.
This theory’s main problem is centered around the concept of energy needed in the form of calories to do either. Building muscle is an anabolic (to build) physiological process that requires energy to complete. Burning fat is a catabolic process (breaking down) and requires a caloric deficit, forcing the body to break down stored fat to make up for the lack of energy.
Think of your body as a house and calories as bricks. In order to build onto the house (bulking), you need to have an excess of bricks to get the job done. This means that to bulk, you need an excess of calories to be able to build new muscle. However, if you want to make the house smaller, you need to take some bricks away. This means that you need to eat fewer calories. So the question is, how can you add bricks and take away bricks at the same time?
Most people will say that you can’t. This is not entirely true. There are certain populations who are able to do both at the same time:
- Trainees who are highly overweight or obese
- Brand new trainees
- Trainees who have been away from training for an extended period of time
Still, it has been shown that even advanced trainees can efficiently complete a body recomposition which we will get into below. However, the fact remains is that following a bulking and cutting regime is much easier for most people to follow and allows them to build muscle while keeping their body fat percentage low.
The Most Common Problem With Bulking And Cutting
By far, the biggest problem with trainees who follow a bulking and cutting regime is not sticking to their plan. A typical example is that a trainee is bulking, but they think they look fat, so they don’t eat so much that day. This causes them to want to cut, but then a week later, they see their massive buddy. They obviously decided to go back to bulking. A week later, they see their other friend who just finished a physique comp and decided that they actually want to cut. What happens is they do neither and remain stagnant in their growth.
This is the same problem as program hopping. For bulking and cutting to work, you need to be consistent and follow the plan for a period of time. You can’t expect to gain any substantial muscle in a week or lose any noticeable fat either. Therefore, when you undertake this process, worry about your own progress and don’t let the situations of other people steer you in a different direction.
How Do I Know If I Should Start With A Bulk Or Cut?
Let’s be honest; you know what you need to do. But seriously, this is really dependent on the needs, wants, and training age of the individual. However, the most essential guideline can just go off your body fat percentage…or how you look in the mirror and how you want to look.
Your average male lifter will be happy below 15% body fat, while your average female lifter will be happy somewhere between 20-25%. This a little higher than other numbers, but keep in mind this is for your average population who just want to feel good and look good but don’t want to stress too much over their diet.
If you are serious about lifting and aesthetics, guys will generally be really happy below 12%, while females will want to drop below 20%. Again, most dedicated trainees can sit at these numbers pretty easily with their training and diet.
If you want to sit below these numbers, then let’s assume that you definitely know what you are doing and don’t need this article.
Still, you need to be honest with yourself and ask yourself a few questions.
- Do you like the way you look?
- Do you feel good at this weight?
- Can you maintain this weight relatively easily relative to your life outside of the gym?
Once you know what body fat percentage you want to sit at, that’s your goal. You first need to get to that number before you start. If you want to sit at 15%bf but you’re 20%bf, it makes no sense to bulk up. Cut down until you’ll at about 13% or so and the bulk up.
Still, these numbers can be drastically different for your specific needs. Maybe you are competing in powerlifting, and you want to be sitting at the top of your weight class; use this number instead rather than your BF%.
and…Be Realistic With Where You Are!
If you look in the mirror and you have little muscle mass, you need to bulk up. Many trainees (guys and girls) in this group are sometimes referred to as “skinny fat”. A term that means that you’re skinny, but you still have fat folds. In reality, this should be called “skinny with no muscle”. Too often, trainees in this position go get on the treadmill and follow diets thinking that their muscles will come popping out if they lose just a little more weight. In reality, there is no muscle there to see no matter how much weight you drop. You need to add some muscle, and you’ll be surprised at how you fill out.
On the other hand, if you’re carrying around some noticeable weight, bulking up won’t do you any good (assuming your goal is to become more fit.). Drop the weight first and then work on adding more muscle.
AND AGAIN…this is based on your own goals. You may find guys who swear they will never go over 10%bf while there are a ton of guys whose limit is 20%bf.
Bulking vs Cutting Diet
So, the primary factor that will control your bulking and cutting is your diet. In terms of the actual foods you should eat during bulking and cutting, they will remain relatively similar, with portion sizes being the determinator. The significant difference is that you will eat more calories during a bulk and less calories during your cut. This fluctuation in calories is mainly controlled by carbohydrates while also addressing some issues with protein.
Before you begin bulking or cutting, you need to determine how many calories you need to be eating to maintain your current weight. The easiest way to do this is to use an online calculator like this one. You just need to set up some numbers, and it will give you an estimate. However, these are not perfect, so you will need to monitor your weight weekly to determine if you need to make adjustments.
Nutritional Strategies For Cutting
Now that you have a base number to work with from the calculator, you now know that you need to eat less than that number to lose weight. For the vast majority of people, this is simply a 300-500 caloric deficit. This range is given to account for the size of people. Obviously, if you are small, you will want to be on the lower end. Even if you are a big guy, if your body fat is relatively low, you’ll also want to be on the lower end. Keep in mind that no matter what, the larger deficit you are in increases the chance of breaking down muscle.
Note: Some diets will say some trainees with high bf% can go upwards of a 1000 caloric deficit. This may be true for general weight loss, but if you are following a bulking and cutting cycle, do not do this!
A daily caloric deficit of 300-500 calories will equal 2,100-3,500 calories a week. It takes about 3,500 calories to lose one pound of weight, resulting in a weekly loss of 0.6-1.0 lbs. This is much less than most people are expecting but should illustrate the need to be patient. Further, it shows you why you shouldn’t try to drop “20 lbs In 1 Month!”
When cutting, your nutrition habits become much more important. This is because your goal is to retain all of your muscle while being in a caloric deficit. This takes some special consideration, and it all revolves around protein and food timing. Your daily protein intake (and timing) will be the number one determinate in the succession of your cut.
The Role Of Protein
Protein is your best friend during a cut. Because your body will want to breakdown muscle while in a deficit, you actually want to increase your protein intake. This will provide sufficient amino acids to support your muscle mass while under stress. The majority of trainees will do well with the upper recommendation levels for protein and stay close to 2.0 grams of protein per kg. of body weight per day (g/kg/d). If you handle these amounts well, you could experiment with even a bit higher numbers.
In terms of nutrition timing, you want to do everything you can to optimize your results. This means that you should aim to divide your protein into 4-6 meals, with every feeding consisting of at least 20g. of protein. Then, eat these throughout the day, eating every 3 hours or so.
The other important time is centered around your actual workout. This is a nuanced subject, but the common thought of an “anabolic window” is not entirely true. Still, you should pay attention to your pre and post-meal. If you are eating every 3-4 hours, you do not need to worry too much about a special post-meal but should still try to eat within 2 hours of finishing your workout. This meal could also contain a bit higher amounts of protein of around 30-40g.
Further, protein consumption promotes much higher satiety levels than the other macros. This means you’ll feel fuller for longer, which is important to keep those hunger pains away.
Fats And Carbs
Keep your fat at 25% of your total calories and then fill in the rest with carbs. Keep this simple. The only practice that does seem to help some trainees is to keep a good portion of your carb intake post and pre-workout.
And eat clean. Don’t make it more complicated than it needs to be.
Nutritional Strategies for Bulking
Nutritional strategies for bulking are a bit easier to follow, theoretically. The biggest mistake trainees make when bulking is actually eating too much. While you need to be in a caloric surplus to grow, muscle growth does not increase linearly with the amount of food you eat. This means you can not force feed your muscles! Well, you might be able to an extent, but the ratio of muscle to fat begins to drop significantly. This means you need to gain even more fat for less muscle.
This brings in the two common forms of bulking commonly used; a clean bulk and a dirty bulk—one you should use and one that you shouldn’t use. A clean bulk is merely when you are in just enough of a caloric surplus to give enough fuel to help build muscle while mitigating the amount of fat gain. A dirty bulk is simply eating enormous amounts of food that may or may not be healthy for you. A dirty bulk can pack on some more muscle, but it will also put on a ton of fat. Further, there really is no strict guideline to follow except “eat”.
This is why you should follow a clean bulk (or as close as you can) and aim to be a caloric surplus of 300-500 calories. Again, you should expect to gain 0.6-1.0 lbs of weight every week. Your goal is to pack on pure muscle or as much as possible. However, this will vary depending on the physiology of the individual.
You will want to follow the same basic advice for cutting except for a few caveats. The first is you do not need to eat such a high amount of protein. When bulking, you should be able to get by eating 1.6-1.8 g/kg/d and make up the difference with your carb intake. As far as food timing, follow the same advice as above and eat throughout the day. Then keep the 25% of your total calories from fat and fill in the rest with carbs.
Related: 7 Bulking Breakfast Ideas To Maximize Your Gains
Do Not DO This When Bulking
Do not follow a low-carb diet when trying to bulk, and definitely do not use the Keto diet. There is nothing inherently wrong with these diets when using correctly. However, these diets are used mainly to lose weight or maintain weight. Multiple studies have found that trainees can have a hard time gaining muscle on a veto diet even if they are in a caloric surplus. The exact mechanisms are not explicitly understood yet, but, as mentioned above, carbohydrates play a significant role in muscle hypertrophy. Which is what bulking ultimately is.
2 Best Supplements For Bulking And Cutting
There are two supplements which you can take to help you with during your bulking and cutting
1. Protein Powder: Protein powder is merely an efficient way to get your protein in. You should get the majority of your protein from whole foods but having some powder on hand can help. Further, it’s low in calories which can be helpful during a cut as you can get in your high protein amount while minimizing calories.
2. Creatine: Creatine is the most widely studied supplement on the market and most effective. Creatine supplementation will help you build muscle during the bulk while helping maintain muscle during your cut.
**The above are affiliate links where we will earn a small commission if you buy. There is, of course, no additional fee for you**
How Do I Know If My Bulk Or Cut Is Working?
The easiest way is to simply track your weight every week. If you are following a progressive resistance training program, this should be a good indicator of how you are doing. If you find that you are losing or gaining either too much or not enough weight, simply adjust your macros.
However, there is more at play here. You also pay attention to:
- How you are feeling mentally and physically (in terms of fatigue or bloating). It doesn’t matter what the scale says if you feel like crap and it’s affecting your life.
- How do your clothes fit? Are they loose or becoming too tight?
- How do you look in the mirror? (But don’t let your mind play tricks on you)
- Monitor your lifts. For example, if your numbers are dropping drastically during a cutting cycle, you need to find out what’s wrong with your nutrition, rest, or recovery.
Again, using a deficit or surplus of only 300-500 calories should be moderate enough to mitigate any of these concerns but just keep these in mind.
How Is Weight Training Different For Bulking And Cutting?
It’s not.
Jokes aside, your bulking and cutting comes from your diet, not your weightlifting. This is a good time to plug a great lesson you can apply throughout your career.
Use your diet to gain or lose weight and use the weights to build muscle or maintain muscle.
This doesn’t mean that weightlifting doesn’t create a caloric burn. It actually makes a large one. However, what happens is that trainees start to put too much focus on trying to burn more and more calories in the gym, and they lose sight that they should be using a resistance training program designed to maximize muscle gain OR retain muscle mass. Using your gym time to create a “caloric burn” is a waste of effort and time. You can control how many calories you eat the entire day, but when else are you going to be able to use a squat rack and bench? Again, you will burn calories at the gym, but this is a secondary benefit after building muscle.
Even still, most trainees actually get this wrong and suggest lifting oppositely in that you should. For example, a common suggestion is to do high reps with low weight when cutting for the “extra calorie burn”. This type of high-volume workout is designed to BUILD muscle which we already discussed as not being your goal when cutting. During the cutting phase, you are in a caloric deficit, so when you are breaking down your muscle with the high volume, your body has very little stores to support adequate recovery. Not that you can’t use some high volume, but you should incorporate your heavy training with loads greater than 85%1RM
You should then concentrate on using higher volume with a typical program design for muscle hypertrophy during your bulking phase.
How Long Should Bulking And Cutting Cycles Last?
This is going to depend on the individual person. For professional bodybuilders or other athletes, their bulking cycle is more of a season. It can last months or during the entire off-season. The year is simply divided into two parts; time to bulk and then time to cut. However, for your average trainee, this is excessive and can lead to unneeded stress.
If you are your average trainee, you should keep your cycles on the shorter end. Other than dealing with massive waves of weight fluctuation, another benefit of keeping your cycles short is to keep you from getting accustomed to them. After bulking for 6 months, some trainees can become too “used” with that mode, leading to more stress when you switch. Keeping your cycles short can help you get into a natural rhythm.
The Bulking Cycle
The bulking cycle should last 4 weeks at a minimum. Anything less and you will not be able to notice any gains. Still, the more effective cycle will be around 12 weeks or so. This is adequate time to get your body accustomed to the lifting and put on a good amount of muscle mass. However, some trainees may not like to bulk this long if they are too concerned with gaining some fat. Therefore, your bulking cycle should be around 1-3 months.
The one factor to consider is “why” are you bulking. Are you just trying to be fit and put on a bit of size but want to stay trim? Then you’d be better of using bulks at the shorter end of the cycle. Or, is your primary goal to put on some muscle mass? You may find that going a bit longer works best for you. There’s really no right or wrong answer if you are happy with the results.
The Cutting Cycle
If you didn’t do a dirty bulk, your cutting cycle should be shorter than your bulk. This is because, during your bulk, you put on muscle AND fat. During your cutting cycle, you are only going to be cutting (hopefully) fat. This means that you will be losing less weight than you gained since your muscle will be left behind. That being said, your cutting cycle generally ends once you get back below your desired weight.
What Next?
Once you are done with a cycle, you have two options.
1) Do it again
2) Bring your calories up to maintenance level for a little bit and relax
This is really up to you. You probably won’t need a break after your first cycle, but some trainees will like to relax and just maintain for a while. If you’re on fire, then just keep going.
Should Beginners Start With Bulking Or Cutting?
The most common person to ask this question is a beginner as they are new to lifting and are looking for some good advice on what they need to be doing. In somewhat of an oxymoron is that the same group who asks this question the most needs to worry about it the least. This is mere because this group is the only group who can actually do both at the same time…kind of.
As mentioned above, beginners are completely new to the stimulus of weightlifting, so they should be able to lose fat and gain muscle simultaneously. Still, they should definitely be able to gain strength as they lose fat. This being said, the same rules apply concerning the body fat percentages, yet there is some nuance. When you first start training, your focus should be on learning movements and learning the main lifts’ biomechanics. Clean up your diet, and you will definitely become stronger, more muscular, leaner and vascular.
What About Doing Bulking And Cutting At The Same Time?
Above, we mentioned how some trainees are able to successfully add muscle and burn fat at the same time. So how do they do it? A high-protein diet. Actually, a very high-protein diet. One of the few studies to look at this had trained athletes consume a diet of 3.4g/kg/d protein and follow a periodized resistance program using compound lifts. The high-protein group increased their fat-free mass, decreased fat mass, and improved their body composition to a greater extent. If you are experienced and want to experiment, then go ahead and give it a shot. Just be mindful that your diet must be consistent.
Bulking And Cutting For Women And Men
Bulking and cutting is a very efficient regime to follow for both women and men to follow to improve their overall body composition long-term. Just keep in mind that every cycle you complete gets you a little closer to your goal. It will take some time but you’ll have your dream body sure enough!
Related:
Fish Oil vs Krill Oil for Health & Fitness (Backed by Science)
Whether its fish oil, krill oil, cod liver oil, or flaxseed oil, fitness enthusiasts, bodybuilders, athletes and health-conscious consumers have been enjoying the benefits of omega-3 supplements for a long time now. With any amount of research, you can discern that getting adequate amounts of omega-3s is very important for health and fitness. The plethora of scientific studies will provide you plenty of proof.
Since you are reading this, you are considering to take an omega-3 supplement, or you potentially want to switch from the traditional omega-3 supplement, fish oil, to the newer cardinal in the omega-3 supplement line up, krill oil. With that, we are here to tell you everything you need to know about fish oil and krill oil. We will be comparing krill oil vs fish oil so you can make an informed choice on your next omega-3 supplement purchase.
So, let’s find out, which is better for health and fitness, fish oil or krill oil?
All of the information below is backed by science, and we have provided links to studies to confirm many of our statements.
**We provided some links below to our favorite supplement provider where we will will receive a small commission for sales generated. These products we've tried and used ourselves, we hope you enjoy these products as much as we do.**
To start, we want to go over some important points, like what exactly is fish oil and krill oil, what are omega-3s, why are they important and what are the benefits for health and fitness. Afterward, we will discuss the main topic of today, fish oil versus krill oil…
What is Fish Oil?
Fish oil has been the go-to source for omega-3s for a long time. The omega-3 fatty acid is extracted from the tissue of fatty, oily fish, such as salmon, tuna, halibut, anchovies, mackerel, sardines, and herring. The end product is a golden color and it comes in the form of liquid, capsules or pills.
What is Krill Oil?
Krill oil, as the name implies, comes from the small crustacean krill, which looks similar to shrimp, but they are a lot smaller. Krill live deep down in the ocean where it is extremely cold. They can be found in all of the world’s five oceans. In the Southern Ocean, “Antarctic krill” make up an estimated biomass of approximately 379M tons, which makes it the species with the largest total biomass. The point is, there is plenty of krill to go around.
Like fish oil, krill oil is rich in omega-3 fatty acids.
Krill oil only comes in capsule form.
What are Omega-3s?
There are three types of fatty acids, all of which are long chains of carbon. They are classified as saturated, monounsaturated and polyunsaturated. Polyunsaturated fats are made up of omega-3s (alpha-linolenic acid) and omega-6s (linoleic acid). Omega-3s and Omega 6s are referred to as “essential fatty acids”.
Our bodies require both essential fatty acids (omega-3s and omega-6s) for optimal health. However, we can’t make these essential fatty acids naturally in our body. This is why they are “essential”. The “essential” means we need to consume them in our diet (by food or supplementation).
Omega-3s: What is EPA and DHA?
When you consume omega-3, the body converts them into DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Both DHA and EPA (essential fatty acids) take on very important roles for your health.
EPAs are mainly working on heart health, and DHAs are essential for brain and eye development and functioning as well as reducing inflammatory responses and improving heart health.
Should I Take an Omega-3 Supplement?
The vast majority of people, especially Americans, consume way too few omega-3 fats and way too much omega-6 fats. Most Americans take in 10 times more omega-6s than omega-3s. That’s a 10 to 1 ratio. The ideal ratio would be 2 to 1 or even 1 to 1 according to most health experts. The main reason for this over consumption of omega-6s is due to all the vegetable oils, such as corn and sunflower oil, that food production companies and restaurants use.
This is a big problem for our health. If you consume way too many omega-6s, it can trigger inflammation, sensitivity to pain, and thickening of blood.
Many studies show that by increasing your omega-3 fats and decreasing your omega-6 fats, you can reduce your likelihood of inflammatory diseases, as well as decrease your risk of developing heart diseases.
To do this, you can either eat fish (and other foods rich in omega-3s) or consume omega-3s through supplementation.
The two best supplements for omega-3s are fish oil and krill oil because they are the most rich in the essential fatty acids EPA and DHA.
If you are able to buy good quality fish, a minimum of 8 ounces of omega-3 rich fish per week is ideal. You could do two servings of 4 ounces spread out through the week.
Omega-3 rich fish include salmon, mackerel, tuna, herring, sardines, and many other seafoods. Good plant based alternatives for omega-3s are flaxseed, chia seeds, and walnuts. However, it is important to note that the omega-3s found in fish and seafood (as well as fish oil and krill oil) have greater health benefits than plant-based omega 3s.
Now, there are two issues with eating fish. First, it can be expensive and hard to maintain consistency. Second, and more importantly, a lot of our fish supply is heavily contaminated with pollutants, heavy metals, PCBs, and other toxins. If you are eating this on a weekly basis, you can understand just how bad this could be for your health.
If you can’t be sure of the source of your food, or you simply want an easy way to consume your omega-3s in the right amounts, supplementation is a smart way, so long as you are buying quality product.
How much Omega 3 should I consume?
If you are consuming your omega-3s just by food, have two servings of fish per week (or 8 ounces in total per week). This is an ideal amount for a healthy adult.
For those who want to take supplements for their omega-3s, you should take around 250-500mg per day. This is a combined amount that includes both EPA and DHA.
For fish oil, you’d be on the higher end due to the bioavailability (we will get into this further below). Krill oil around 300mg is perfect as it has better bioavailability.
In any case, a good supplement company will have the perfect dosage on their labels. Just follow that and you will be good to go. One dose a day is enough.
Note: Due to the importance of essential fatty acids in the development of babies, pregnant women should take a higher amount during pregnancy. Around 650mg is ideal.
Is it good to take omega 3 supplements everyday?
Yes, it is good to take omega-3 supplements everyday. There is nothing to worry about. Safe levels are as high as 5,000mg, so even if you eat fish on the day you take the supplements, you have nothing to worry about. Some experts actually recommend you take up to 1,000mg per day for optimal health, so it would really be hard to overdo it unless you take a huge dose everyday.
If you were, by some ridiculous chance, to consistently over-consume omega-3s, it could take a toll on your health and cause side effects like high blood sugar and increased risk of bleeding. Again, this is very unlikely as you’d have to purposely take too much omega-3s to get to that point. But the risk should not be overlooked.
IMPORTANCE OF EFAS (ESSENTIAL FATTY ACIDS)
Just to reiterate, most American diets are much higher in Omega-6s, and this is bad as you want the ratio to be nearly even. A good ratio is important for your overall health. This is why supplementation of omega-3s is so commonly recommended.
The best way to create a healthy essential fatty acid balance is to try and decrease your omega-6s and increase your omega-3 intake.
If you have a good ratio of omega-3s and omega-6s, you will be optimizing many bodily processes.
A healthy balance of EFAs are critical for:
- Development and function of the nervous system and brain
- Healthy cell membrane formation
- Production of hormones
- Blood pressure regulation
- Liver function
- Immune health
- Inflammatory responses
- Thyroid and adrenal activity
- Blood clotting regulation (omega-3 reduces clotting, whereas omega-6 promotes blood clot formation, making the balance between the two vital).
- Supports the integumentary system (skin, hair, nails)
- Breakdown and transport of cholesterol
Conversely, if you have an imbalance of omega-3s and omega-6s, studies show it may cause serious health conditions like heart attacks, cancer, Alzheimer's disease, asthma, depression, arthritis, insulin resistance, accelerated aging, stroke, obesity, diabetes, ADHD, and the list goes on. This is not to scare you but to put you on a healthy path.
Health Benefits of Fish Oil & Krill Oil:
Both fish oil and krill oil are touted for their ability to boost aspects of your health because they are rich in omega-3s. Supplementing fish oil or krill oil is said to help lower blood pressure, slow down the development of plaque in the arteries, reduce triglycerides (reduces risk of stroke, heart attach and other heart diseases and abnormalities), fight off depression and anxiety (by allowing serotonin to move more easily between cells), the immune system operate properly, lower inflammation levels, as well as promote joint, bone and even eye health.
Many of these same benefits of fish oil and krill oil can be related to sports and fitness. Let us explain more for the purpose of bodybuilding and athletic performance…
BENEFITS OF OMEGA 3 FATTY ACID FOR SPORTS & FITNESS
The main fitness benefits of consuming omega-3 fatty acids in the form of fish oil or krill oil are reduction of joint pain, quicker muscle recovery, fat loss, slows down muscle loss during longer periods of not training (typically due to injuries in sports), and improvements in cardiovascular capacity and overall workout performance.
Let’s take a look at each point individually…
1. JOINT PAIN & MUSCLE RECOVERY
Both high levels of omega-6s (i.e. imbalance in the ratio of EFAs) and high intensity workouts are known to impact immune function and inflammation. With the combination of the two, you are especially susceptible to prolonged recovery time and even illness if you do rigorous workouts with not enough rest days.
Taking an omega-3 supplement daily will help you keep inflammation in check while also augmenting your blood flow to muscles and joints. This has a very positive effect on muscle soreness, tissue repair, joint health and immune response.
This is one of many studies that shows omega-3s active ingredients, EPA and DHA, inhibit the development of DOMS and prevent temporary muscle strength loss.
This study by the Journal of Sports Science Medicine gave 27 women 3,000mg of DHA and the report found 23% less soreness than the placebo group.
Research shows omega-3 supplementation reduces the severity of DOMS (delayed-onset muscle soreness) that results from eccentric strength exercise.
Krill oil study shows an increase in immune responses 3 hours after a maximal exercise test.
2. BURN FAT AND MUSCLE GROWTH
When omega-3 levels are increased, it enhances your muscle building response to insulin and amino acids, both of which are released during workouts. It also lowers triglycerides. This improves fat burning and inhibits fat storage.
New studies are also showing omega-3 fatty acids prime muscle cells for protein synthesis. As such, you can get more from your nutrition, leading to better muscle growth.
The Journal of Applied Physiology, Nutrition, and Metabolism reports that the healthy adults in the study who took 3,000mg of fish oil per day for 12 weeks had their metabolic rate increased by an average of 5.3%. This meant they were burning more calories when resting than other groups who were not supplementing with fish oil.
This study of 44 men and women who received either 4 grams of fish oil (1600 mg EPA and 800 mg DHA) or 4 grams of safflower oil showed 6 weeks of supplementation with fish oil significantly increased lean mass and decreased fat mass.
Here’s a study that found krill oil’s metabolic effect is essentially similar to fish oil but required a lower dose of EPA and DHA.
There are many more studies showing positive results on both fat loss and muscle growth when supplementing omega-3 fatty acids. These are but a few.
3. SLOWS MUSCLE LOSS
We all know that when it comes time to cut weight and lose fat, a certain amount of muscle degradation occurs. Supplementing with omega 3 is said to help on this front as well. It is shown to limit muscle loss during these cutting phases.
The same thing occurs when you take a break from the gym. If you experience an injury, as many athletes occasionally do, taking omega-3s during extended periods of rest can slow down muscle loss and keep your bones strong.
This slowing down of muscle loss occurs for the same reason omega-3s promote muscle growth when working out consistently. The active ingredients, EPA and DHA, prime your body for protein synthesis.
This is a very interesting study by McMaster University in Ontario, Canada. It took 20 healthy women and divided them into two groups. One group took 5,000mg of an omega 3 supplement and the other a placebo. The study was conducted over 4 weeks, and all of the women had to wear immobilizing leg braces for the first two weeks. The women had the same exact diet, including protein levels based on their bodyweight. In the end, the women taking fish oil supplements had significantly less muscle loss during the two weeks of immobilization and were able to full recovery muscle volume after the final two weeks of the study.
4. CARDIO
Fish oil is now thought to reduce heart rate and oxygen consumption and demand during exercise. Moreover, it does it without any decrease in performance.
The study evaluated 16 cyclist. Half took 8 grams of fish oil per day and the other took a placebo. The cyclist who took fish oil had decreased heart rate and a decrease in the amount of oxygen their body burned every minute.
As you can imagine, for a competitive athlete like runners and cyclists, that is big news. If you body requires less oxygen than your competitor, it will cost you less energy to finish the marathon.
The same thing applies to all sports, and even strenuous workouts, like Crossfitters undergo during and in preparation for competition.
5. BRAIN POWER
When it comes to certain sports, the brain is often as important as the body. Omega-3s are highly coveted for their cognitive support ability. They improve reaction time.
This study shows how DHA rich omega-3s improved complex reaction time in 24 female soccer players.
Your brain is 60% fat, and 15% of that should be omega-3s DHA. So, you can see the importance of getting an adequate amount of omega-3s.
CONCLUSION
With all of the studies conducted, it is pretty clear that omega-3s (EPA and DHA) have very positive effects on overall sports and fitness performance. They reduce soreness, increase recovery time, reduce loss of muscle strength and range of motion after exercise, increase metabolic rates, and promote and maintain muscle strength and growth. They even help cognitive functions so athletes can keep quick reaction times when fatigued.
The opposite is all true if your omega 6s and 3s are out of balance. High omega 6s ratios will cause inflammation, prolonging recovery and soreness.
If you want to improve your athletic performance during game time or in the gym, getting adequate amounts of omega-3s is vital. Supplementation just makes life a whole lot easier…
Now, to the questions you came here for…
FISH OIL VS KRILL OIL, WHICH IS BETTER?
Krill oil and fish oil are similar in that they are both excellent sources for the essential fatty acids, Omega-3 EPA and DHA.
However, there are some key differences in the two supplements. Let’s discuss the main differences.
FISH OIL VS KRILL OIL: NUTRIENTS
Fish oil contains more EPA and DHA omega-3s than krill oil, yet krill oil has a superior absorption rate, meaning total omega-3 consumption is pretty similar, even if you take less krill oil.
Additionally, both krill oil and fish oil contain more than omega 3 fatty acid DHA and EPA. Fish oil usually contains vitamin A and D. Krill oil does as well, however, in higher amounts, and it also contains vitamin E.
Where krill oil really stands out in terms of nutrients is that it contains astaxanthin and choline. Fish oil does not.
Astaxanthin is an antioxidant that helps protect against UV light, as well as increase the Oxygen Radical Absorbance Capacity potency (a way to measure the “total antioxidant capacity”) of krill oil by up to 48 times that of fish oil. Astaxanthin is also what makes krill oil have a much longer shelf life. It reduces oxidation, which lowers the risk of rancidity.
As for choline, it is a macronutrient that naturally occurs in krill oil. Our bodies can produce small amounts, but we rely on food to meet the levels we need. Choline is critical for our well being because it is required during essential processes in our cell membrane, along with its function and signaling capacity. What’s more, like omega-3s, it has an impact on our cardiovascular health and brain and liver function. When choline levels drop during endurance exercises or events, it can negatively impact performance, so it is important that levels are adequate. Supplementation from krill oil has proven to be very effective for keeping choline levels up for rigorous endurance training. Choline also plays a big role in producing a neurotransmitter that is active in our neural networks that relate to memory and muscle function.
If choline levels are low, we have an increased risk of fatty liver, heart disease and memory interference.
All in all, both fish oil and krill oil are great for omega-3s, but krill oil does reign supreme due to it having astaxanthin and choline.
FISH OIL VS KRILL OIL: ABSORPTION & BIOAVAILABILITY
The main difference in the omega-3 fats found in fish oil is they come in the triglyceride form, whereas in krill oil they’re in the phospholipid form.
Our fat cells and our cell walls are also in the phospholipid form. This means the phospholipids of krill oil can go directly into our bloodstream. They are water-soluble and our body immediately recognizes and absorbs them. This makes krill oil significantly easier and quicker to absorb.
Since fatty acids in fish oil naturally occur in the triglyceride form, they have to processed by our liver before the body can absorb them.
When we look at absorption time, krill oil takes around 3 hours to completely absorb. Fish oil takes 48-72 hours. For fitness enthusiasts and athletes who want to reap the benefits of omega-3s, such as quick recovery, protein synthesis, and increased metabolic rate, you can see why faster absorption is better.
So, while there are more EPA and DHA in fish oil, the EPA and DHA in krill oil is easier to absorb and they are more bioavailable (around 68% more bioavailable than fish oil), allowing you to get more out of less. Moreover, this makes krill oil easier on your digestive system. You can take fewer supplements and get the same results in a fraction of the time.
This study shows that EPA and DHA concentrations increase significantly more with krill oil comparing to fish oil.
FISH OIL VS KRILL OIL: CHOLESTEROL LEVELS & HEART HEALTH
This study shows that HDL cholesterol (good cholesterol) improved ten times more when comparing krill oil to fish oil. The same study also showed that LDL levels (bad cholesterol), decreased by 32% with krill oil and only 2% with fish oil.
What’s even more interesting about the above study is that the krill oil was given in lower doses than the fish oil. This goes back to our point about krill oils superior bioavailability.
FISH OIL VS KRILL OIL: PERISHABILITY & OXIDATION
Fish oil in liquid form is perishable and becomes rancid quite quickly. It is important to keep it stored in the refrigerator once opened. Cool temperatures slows down oxidation. If your fish oil has a fishy taste, that is due to oxidation and it shouldn’t be consumed as it can potentially do damage to your organs according to some animal studies. Just like fresh seafood, your fish oil should have no fishy taste or smell.
As for capsules, they have a much longer shelf life of around 24 months. Again, if it has that fishy or rancid smell, you should not take them.
The manufacturing, transportation, and storage processes of fish oil can cause rancidity. Unless the fish oil was cold processed, transported in cooled trucks, and then stored in the refrigerated section of the store, there is a chance it is rancid. Again, buying quality fish oil from a good source is very important, as rancid fish oil is not healthy.
Fish oil can even oxidize and become rancid in your body because of how long it takes to absorb (48-72 hours). Because of this, it is important that you take or eat foods that have antioxidants along with your fish oil. This will negate any negative effects that fish oil may cause due to oxidation.
With krill oil supplementation, it absorbs in the body within 2-3 hours. Moreover, thanks to it containing astaxanthin, you have 48 times the antioxidants potency compared to traditional fish oil.
FISH OIL VS KRILL OIL: PRICE
Krill oil is more pricey than fish oil.
Why is krill oil more expensive?
Most fish can yield much more fat. For example, sardines and anchovies yield around 80% fat. Krill oil, on the other hand, yields around 5% fat. Because of this, you have an increase in the time of decomposition. Krill oil will last longer once it is in supplement form, but before it is processed, it needs to be done quickly to prevent oxidation. With that, manufacturers need to keep the krill alive in water tanks or frozen. This significantly increases manufacturing costs.
Overall, fish oil is much easier to produce.
OMEGA-3 EPA & DHA Nature’s Bounty Fish Oil Softgels contain the two most studied Omega-3 fatty acids. Fatty acids are essential nutrients...
FISH OIL VS KRILL OIL: SUSTAINABILITY
If you aren’t aware, overfishing is a serious ecological danger. The UN stated that 17% of fish stocks globally are overexploited, 52% are full exploited, and 7% are completely depleted. With how popular fatty fish are, they are the most exploited of all fish.
Conversely, krill fishing is strictly regulated by the CCAMLR (Commission for the Conservation of Antarctic Marine Living Resources). CCAMLR reproved the yearly catch of krill is less than 0.3% of the unexploited krill biomass. In other words, they are catching way below dangerous ecological levels. This makes krill oil a lot more sustainable. Also, remember, krill has the largest total biomass of any animal species on earth.
FISH OIL VS KRILL OIL: CONCLUSION
Krill oil is still relatively new to the supplement market. Before ten years ago, no one was talking about it. As such, there are many more studies on fish oil than krill oil. That said, the studies on krill oil show it is very promising and even better than fish oil in many regards. Yet, more studies will be coming to prove if all the finding, such as better absorption and better heart health benefits, are true. Krill oil may very well be the king of omega-3 supplements someday, but for now, fish oil is still the most popular choice.
In any case, it is safe to say you can’t go wrong with either. Both are fantastic sources for EPA and DHA and they both have a lot of research done on them (although fish oil more).
After reading everything in this article, you should have a good idea of what you want to choose.
We would say if you want a supplement rich in EPA and DHA at a good price, fish oil is the best bet.
However, if you don’t mind spending a little more for a possible greater health & fitness benefit, give krill oil a try.
You can also test both and see what you like best. Give fish oil a try for a month and then give krill oil a try, or vice versa.
One thing we can be sure of is that everyone needs to be consuming complete essential fatty acids, specifically omega-3s. To improve your health and enhance your fitness, you need to get your ratio of omega-6 fats equal with your omega-3 fats. Since most of us can’t rely on eating good fish for essential fatty acids, omega-3 supplements are a must. Whether you decide on fish oil or krill oil, both are good choices, so don’t stress it. Take the information above and make your own informed choice. Just take both in the right doses and you will be perfectly fine and on your way to being healthier.
Choose a good supplement company!
More importantly than whether you choose fish oil or krill oil, you need to choose a good quality supplement. Just like fish oil, krill oil supplements can be bad. If the krill oil was sourced from pollutant-rich ocean areas, then that is no good. The same goes for fish oil, on top of the rancidity factor.
The easiest way to know if a supplement is good is to buy from a trusted source with many good reviews.
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** This is a an affiliate ad above that we will receive a small commission on any purchase you make. We only link to sites like this that we use ourselves to purchase our supplements.***
Related: 12 Traditional Medicines Turned Performance-Enhancing Supplements
The Beginner's Guide to Cordyceps for Athletes, Fitness & Well-Being
If you are into Traditional Chinese Medicine, mushroom-based supplements, or natural sports performance enhancements, you’ve probably heard of Cordyceps. Cordyceps is a special supplement that is revered for its potential anti-aging and pro-vitality benefits. Many athletes have turned to this unique half plant, half animal supplement to improve performance in their respective sport. Likewise, fitness enthusiasts are also touting cordyceps to be a useful supplement for getting the most out of their workouts as well as overall health and well-being.
Since you are reading this, you are probably considering if cordyceps is right for your fitness journey. Before you start consuming a supplement, it is always best to learn as much as you can about it. After all, it is something you are putting into your body!
With that, we are here to tell you everything you need to know about Cordyceps and Cordyceps supplements. You can consider this ‘The Beginner's Guide to Cordyceps Supplements’.
We will be covering the following information:
- What is cordyceps and where does it come from?
- Why is natural cordyceps sinensis so expensive?
- Different types of cordyceps and cordyceps in supplement form.
- Science-based cordyceps benefits (with emphasis on sports and fitness).
- What, if any, are the side effects of cordyceps?
- Who should take cordyceps?
- How much cordyceps you need to take.
**We provided some links below to our favorite supplement providers where we will will receive a small commission for sales generated. These products we've tried and used ourselves, we hope you enjoy these products as much as we do.**
WHAT IS CORDYCEPS?
Cordyceps Sinensis is a wild, rare and unique plant. It is a fusion of caterpillar and fungus. This means it is actually half plant, half animal. It is a true wonder of nature, often referred to as an exotic medicinal mushroom.
Cordyceps has been used in traditional Chinese and Tibetan medicine for a very long time to help improve sex drive and physical strength & fatigue, as well as cure kidney disease and other illnesses.
In recent years, in the western world, studies are showing cordyceps has great potential for fitness performance as well. Not to mention, it has immune, antioxidant, anti-inflammatory, anti-tumor, anti-metastatic, antimicrobial, hypolipidemic, hypoglycemic, anti-aging, neuroprotective, and renoprotective effects.
Where is Cordyceps found?
There are over 400 species of Cordyceps. The most famous and beneficial being cordyceps sinensis and cordyceps militaris. Cordycpes sinensis is found protruding from the corpse of dead caterpillars (ghost moths) in Nepal, Tibet, and Bhutan at altitudes above 4,500 meters in the Himalayan mountains. It is very scarce in the wild and it is very difficult to cultivate in a laboratory. Cordyceps militaris is a commercially cultivated species of cordyceps that is grown in artificial environments. It is said to have even higher concentrations of medical compounds than its wild counterparts.
Cordyceps in Supplement Form
Due to the rarity of Cordyceps Sinesis, the vast majority of the supplements on the market are “synthetic” versions, such as cordyceps militaris and another strain called CS-4. Some claim that these supplements are not as effective as the original, wild Chinese stain. However, research shows that they are just as beneficial.
WHY IS CORDYCEPS SINENSIS SO EXPENSIVE?
This is a simple supply and demand answer. The demand for cordyceps sinensis is continually increasing and with the “mushroom” being so rare, the price keeps rising. Right now, cordyceps sinensis is about $9,000 per pound! This makes it one of the most expensive plants in the world. Lucky for white truffle, cordyceps is actually a hybrid plant-animal so its not taxonomically a mushroom, or else it would take the the number one spot for fungus/mushroom.
Luckily, we have the lab-grown options that are far more affordable.
IS CORDYCEPS POPULAR?
Needless to say, if cordyceps wasn’t popular, cordyceps sinensis wouldn’t be worth $9,000 per pound. All over the world, people pay big bucks to get their hands on this mysterious plant.
For further proof of its popularity across the globe, here is some information on what the cordyceps market is valued at. In 2019, cordyceps sinensis and cordyceps supplements together had a market value of more than $470 million. Data suggests that with its compound annual growth rate of 10%, by 2026, market value will be over $1 billion.
COVID-19 has only increased the demand.
Why is there such a big increase? Well, let’s look at the benefits of cordyceps for sports and fitness. Then we will discuss the overall health benefits.
But first, we need to understand the active compounds in cordyceps as they will be referred to when discussing the benefits to follow.
ACTIVE COMPOUNDS
Cordyceps sinensis, militaria and CS-4 have the following valuable chemical compounds - cordycepin, Adenosine, and Beta-glucans. They also have over a dozen other very beneficial chemicals.
Note: Chinese studies confirmed cordyceps militaris has 29.4 and 7.7 times the amount of cordycepin and adenosine, respectively, than cordyceps sinensis.
Cordyceps also contains the essential 18 amino acids, such as Vitamins E, B1, B2, B12, K, macro-and microelements/minerals (K, Zn, Pi, Na, Ga, Ca, Ni, Sr, Ti, Mg, Fe, Cu, Mn, Se, Al, Si, Cr, V, and Zr), proteins, nucleosides (adenosine, uracil, and adenine), sterols (source of Vitamin D), polysaccharides, SOD (superoxide dismutase).
TOP 3 CORDYCEPS BENEFITS FOR FITNESS & SPORTS PERFORMANCE
Let’s start by discuss the benefits of cordyceps for healthy people looking to improve physical performance and their overall well-being.
1. Increases Energy & Fitness Levels (VO2 Max)
Cordyceps supplementation may improve tolerance to high intensity exercise, with greater benefits when consistently supplementing it.
This is because cordyceps increases the body’s production of adenosine triphosphate (AT), which is vital for transferring energy to muscles. With that, your body improves the way it uses oxygen during exercise, i.e. VO2 Max.
VO2 max refers to the maximum amount of oxygen your muscles can utilize during exercise. It is a major determinant of someone’s fitness level.
Besides boosting your energy capacity and reducing fatigue during workouts or sports, increasing VO2 max will lead to stronger bones and a healthier brain (and thus a reduced risk of developing dementia and Alzheimer disease).
This double-blind placebo-controlled clinical trial tested the effects of exercise capacity in 30 healthy adults using stationary bikes. Those in the study took either 3 grams of CS-4 per day or a placebo pill over a 6-week period. At the end fo the study, V02 max increased by 7% in the participants who took CS-4, while no change occurred in those who received the placebo pills.
Another trial from 2017 showed a mushroom blend supplement that contained cordyceps militaris helped to boost cyclists time to exhaustion by 28 seconds, with a VO2 max increase of 11%.
However, a study by JACM did not show that cordyceps increases VO2 max, BUT participants who took the cordyceps supplements did gain 10.% in their metabolic threshold after 12 weeks. Metabolic threshold represents maximal intensity at which steady state exercise can be maintained.
Overall, there are more studies out there that demonstrate cordyceps ability to increase physical performance. So, it is safe to say chronic supplementation of cordyceps will have a positive effect on your energy, cardiovascular system and overall fitness capacity.
Related: Examples of High Intensity Exercises
2. Improves Sleep Cycles
The compound cordycepin found in cordyceps is said to increase non-rapid eye movement via adenosine receptors.
Non-REM sleep is also known as deep sleep, and this is the essential phase for muscle recovery and body restoration. It typically accounts for 40% of total sleep time.
A study on rats showed that cordycepin reduced sleep-wake cycles, increased NREM sleep and decreased REM sleep. It also increased the rats total sleep time. This is obviously ideal for the recovery side of fitness.
Some people say cordyceps is also effective for treating insomnia (although not the best option out there).
It should be noted, with importance, that cordyceps is not a supplement to take before bed. In fact, it can have the opposite effect that you want if you take it before bed as it has more of an energizing effect, which is why people often add it to their pre-workout regimen. Cordyceps is best to taken in the morning, and in turn, you will reap the rewards of sleep at night…or so scientists believe.
Related: Importance of Sleep for Sports Performance
3. Anti-Aging = Improves Sexual Performance, Testosterone, Physical Strength, Brain Function & More
Oxidation is a normal and essential process that occurs in your body. However, oxidative stress is an imbalance between free radical and antioxidant activity. As we get older, it’s important to reduce oxidative stress, as it can help fight off pathogens, and thus, diseases. Moreover, it will help slow down aging, which has a number of benefits such as improving sexual performance, memory, brain function, and strength.
Studies on mice have found that cordyceps increase antioxidants. Antioxidants normalize free radicals, which leads to a decrease in oxidative stress. As such, cordyceps can slow down aging.
This particular study found that cordyceps helped mice live several months longer than other mice that received a placebo.
The benefits of slowing down aging are plentiful. As we mentioned, it can improve memory, sex drive, and strength. It can also reduce fatigue, wrinkles and the graying of hair, among other benefits.
It should be noted that these studies were conducted on mice so they are not proven for humans. However, this is one of the main traditional uses of cordyceps. So, most believe this to be true. The Chinese have been using cordyceps for their anti-aging effects for centuries. They also believe cordcyeps is a powerful aphrodisiac for both men and women. It is said to boost testosterone levels in men and reproductive capabilities in both men and women. Studies on rats and boars show the results are very promising.
WHAT ARE THE HEALTH BENEFITS OF CORDYCEPS?
Beyond performance and anti-aging benefits, cordyceps offer a number of health benefits, such as (the links in the below bullet points will take you to studies):
- Anti-tumor effects on lymphoma, melanoma and lung cancer
- Managing Type 2 Diabetes (cordyceps contain a certain sugar that is believed to help treat diabetes).
- Improving Kidney Function.
- Promoting Heart Heart (beneficial effects on cholesterol levels, triglyceride levels, and conditions like arrhythmia).
- Fighting Inflammation (some inflammation is necessary, but too much is bad as it can lead to disease and cancers - cordyceps is shown to suppress special proteins that increase inflammation.
- Boosting Immune Responses.
ARE THERE ANY SIDE EFFECTS OF TAKING CORDYCEPS?
As long as you don’t have any specific allergies to things like molds or yeast, then you will have no side effects from taking cordyceps. Cordyceps is universally considered to be very healthy and safe.
If you are pregnant or breast feeding, it is recommenced that you speak with a doctor or other health care professionals before taking cordyceps.
If you have any concern about taking cordyceps supplements, please speak with your trusted physician.
HOW MUCH CORDYCEPS SHOULD I TAKE?
There isn’t a known toxic level for taking cordyceps. It is very safe supplement. However, it is recommended to keep consumption to 1,000-3,000mg per day. This range is associated with providing the aforementioned health benefits while causing no side effects (i.e. stomach discomfort or digestion issues).
Cordyceps Supplements have clear dosage levels so you will know exactly how much you are taking.
HOW TO USE CORDYCEPS SUPPLEMENTS
Cordyceps extract comes in capsule or powder form. For capsules, you can simply take them with water. As for powdered extract, you can dissolve it into liquid and drink it. You can take either form of cordyceps everyday, keeping your dosage to 1,000-3,000mg. As for when to take it, we recommend dosing in the morning. You can also take it before working out as a performance enhancer if you workout in the morning or afternoon. It is not recommended to take before bed.
Should I take cordycpes on an empty stomach?
Many people prefer to take cordyceps on an empty stomach. It shouldn't cause any issue at all. However, if you’d like, you can take it after a meal as well.
WHO SHOULD TAKE CORDYCEPS SUPPLEMENTS?
Cordyceps is a great supplement for healthy individuals who are looking to improve their athletic performance and overall well being. It said to be especially for older people.
HOW MUCH DO CORDYCEPS SUPPLEMENTS COST?
Wild Cordyceps Sinensis is very expensive, costing around $9,000 per pound. However, lab grown cordyceps which is what the vast majority of cordyceps are is relatively inexpensive. General prices for cordyceps powders and extracts range from $10-$30.
Cordyceps Capsules for Energy & Vitality: Made using hand-picked and 100% cordyceps militaris mushroom extract...
FINAL NOTE
Although the use of cordyceps is still somewhat speculative for athletic and fitness performance, it is widely considered to be beneficial for overall health and well-being. People have been using cordyceps for a very long time and the reports are successful. Many studies prove widespread anecdotes to be accurate.
If you want to give cordyceps a try, go for it! It can’t hurt to try. You may find it to be beneficial for you, and if not, you can simply stop taking it. There’s really nothing to lose.
Again, consult your doctor if you have any concern about taking cordyceps.
Let us know what you think about cordyceps in the comments below.
Related: 12 Traditional Medicines Turned Performance-Enhancing Supplements
3 Ways to Strengthen Your Mind-Body Connection Through Nutrition
The overwhelming tendency promoted by today’s fast-paced society is isolation disguised as communion. Fortunately, there are still ways in which we can stay connected to those around us and our inner world alike. Strengthening and balancing the link between our bodies and our minds is an incredibly beneficial way to do that.
3 Ways to Strengthen Your Mind-Body Connection Through Nutrition
Reaching the perfect equilibrium between all aspects of yourself is an amazing accomplishment that will help you live better overall. It’s not an easy path to follow, but it’s one filled with rewards for those that are patient enough to see it to completion. Here are three nutrition-related elements that will help you embark on this journey.
1. A Healthy Meal Plan
Eating clean, organic foods is the first step towards strengthening your mind-body connection through nutrition. To achieve this fully, you will have to steer clear of processed goods entirely. This can be tricky, especially since the alimentary industry nowadays has found new, inconspicuous ways to tinker with just about anything.
Watch out for otherwise natural products that have added salt or sugar, as well as baked goods or produce whose natural state has been changed ever so slightly. This can be tricky, but you need to do your best to eat as clean as possible. Focus on consuming real food only, and you’ll be better off in the long run.
Related: 3 Body types Explained: Workouts, Diet & Tips
2. The Six Ayurvedic Tastes
Being able to fully enjoy the flavor of the dishes you eat is an important part of achieving an integral and unified experience. A stronger mind-body-diet connection can be promoted by incorporating the six tastes of Ayurveda into your daily dishes. They are culturally known as Rasas and considered to be in tight communion with the four natural elements.
Thus, depending on which of them you choose to integrate, you can stimulate various aspects of your body. While Western science has established that the human body perceived four main tastes, ancient Indian knowledge knows better. The six Rasas are as follows:
- Commonly contained in foods such as rice, dairy, wheat, dates, pumpkin and licorice, the sweet taste reunites water and earth, making it the most grounding and nourishing of them all.
- Found in wine, lemon, tamarind, pickles, and vinegar, the Ayurvedic sour taste brings water and fire together, promoting digestive health. However, it must be consumed in moderation, because excess leads to aggression.
- A flavor that is drawn from seafood, olives and various types of salt, this particular taste combines earth and fire and is the most cleansing one of them all. It is also recognized as being the main savor giver for any meal but abusing it can lead to skin damage.
- Teas and raw green vegetables are the main vessels for the Ayurvedic bitter taste, which brings together air and space. This makes it the lightest of the bunch and grants it the detoxifying and purifying properties that help our body rid itself of toxins.
- Resulting from the union between air and fire, the pungent taste encompasses hot and spicy foods such as onions, garlic, ginger, chili peppers, mustard, curry and other hot spices. Due to its very nature, it’s amazing at stimulating the body and promoting its main functions, such as digestion, respiration, and circulation.
- Characterized by a firm, cool and dry flavor, the astringent taste appears when earth and air meet. It is found in pomegranates, okra, unripe bananas, green beans and some sprouts. Because it creates intestinal gas, it should be consumed moderately.
3. Practicing Mindful Eating
A final step that ensures your mind, body, and diet are in complete balance with one another is to practice mindful eating as often as possible. Paying attention to everything that a meal involves, from texture and feel to smell and taste is crucial if you want to accomplish the perfect holistic communion.
First, you need to stick to a plan. Eat at fixed hours every day and do it in a setting that allows you to be aware of the experience. Avoid having breakfast, lunch or dinner in front of the TV or computer. It’s also recommended to enjoy your food in good company for a chance to connect with others, as well as yourself.
Meditating during a meal isn’t something that you can do anywhere, anytime, so it’s important to exercise it as often as possible. You won’t be able to focus on the characteristics of every single bite during your lunch break at work, but reserving a few dinners a week for this is perfectly achievable. And if you’ve got a couple of like-minded friends, it will be even better.
Final Thoughts
A total mind-body-diet connection is achievable, but not without ambition and dedication. Thus, if you’ve decided to go down this road, you will have to tailor all your meals accordingly. But you will soon be thankful for it.
Master Your Metabolism
As you're reading this, the inside of your body is hard at work. Your cells' enzymes are breaking down food and turning it into energy, A.K.A metabolism. Our metabolism is influenced by our genetics and gender but you can skew it to work harder and faster with some tweaks to your everyday lifestyle. Through a combination of exercise and nutrition we listed some ways you can boost your metabolism into overdrive.
13 Tips To Boost Metabolism
If you've ever struggled with your weight and wondered if there were some tips or guidelines to follow to support you in keeping inches off your waistline, then look no further. We put together 13 of the best tips to boost your metabolism helping you to lose weight and keep if off for good.
1. Gain Muscle
Muscle is more metabolically active than fat; add a few sessions of strength training to your weekly routine. Experts have concluded that for every added pound of lean muscle burns an extra 30-50 calories a day.
2. Coffee
The caffeine in coffee has been shown to boost metabolism in people from 3-11% due to three biologically active substances that influence metabolism. First, caffeine acts as a central nervous system stimulant. Second, chlorogenic acid that has shown the ability to slow the absorption of carbohydrates. Lastly, theobromine and theophylline produce a stimulant effect. Just make sure to avoid any added sugar in your “morning Joe”.
Related: Do Non-Stimulant Pre-workouts Actually Work?
3. HIIT Workouts
High-intensity interval training has become a mainstay in the fitness world due to the lasting benefits it has on the human body. All you need is 20-30 minutes to get a good HIIT workout in. Simply follow a circuit of exercises that require short bursts of high intensity output with small breaks in between. You can start with a beginner HIIT workout that involves alternating between running at a high pace followed by a rest period of walking, rinse and repeat for 20 minutes. HIIT workouts will have your metabolism raging long after you’re done with your exercise.
More HIIT Resources:
4. Fish Oil
Just swallow a capsule of fish oil daily to boost your metabolism by as much as 400 calories a day. Omega 3 fatty acids (DHA and EPA) positively affect leptin levels which is a hormone that regulates metabolism.
5. Green Tea
According to the American Journal of Clinical Nutrition, green tea-extract will increase metabolism 4% over a 24 hour period. Shoot for 3-5 cups a day to help burn an extra 70 calories a day. An added benefit of green tea is that it hinders fat absorption and reduces appetite.
6. Small Meals
Consuming 5-6 small meals a day will boost metabolism compared with eating three times a day. Long stretches of time between meals means your metabolism slows down. We are pre-programmed as humans to protect our bodies from starving so the longer time periods between meals equals a slower metabolism. Eating many small meals also helps to prevent us from overeating.
7. Eat protein rich breakfast
Starting your day with a protein rich breakfast will force your body to jump start calorie burning. More calories are needed to metabolize protein compared to carbohydrates or fats.
8. Eat more organic food
By eating real, non-processed organic meats, veggies, fruits and grains you effectively remove toxins ingested into the bloodstream. When consuming foods non-organic foods, the toxins are stored in our fat cells which disrupt the process of the calorie burning they are responsible for.
9. Eat more lean protein
Aim for ingesting 1 gram of protein per each pound of lean bodyweight. Protein will help you to feel fuller for longer periods of time. Some studies have shown that increasing protein intake to at least 25% of calories consumed throughout the day will reduce constant thoughts about food by 60%. The bottom line is that increased protein intake is a great strategy to maintain a healthy weight in the long term.
Related: Hydrolyzed Whey Protein
10. Drink more cold water
Water is key to flushing out our systems of unnecessary waste, keeping us dehydrated and raising metabolism. Keeping your body full with cold water will reduce food cravings and can raise metabolic rates by up to 30% for 10 minutes after drinking a cold glass of water.
11. Cut back on sitting
Long periods of sitting can result in serious damage to your body’s health. If your day job consists of prolonged sitting, make it a point to stand up for a few minutes and walk around your office. This simple trick will boost your metabolism by lowering your glucose and insulin levels.
12. Eat spicy foods
Eating spicy foods that contain capsaicin such as jalapenos cayenne and other chili peppers can produce an increase of 8% to your average metabolic rate. The rise in your metabolic rate combined with the suppression of your desire to eat are two great reasons to eat more spicy foods.
13. Get enough sleep
Sleep deprivation is detrimental to your body in many ways. Without enough sleep your body will produce more gherlin which in turn leads to a greater desire to eat and reduces the amount of calories you will burn throughout the day. So hit the sheets earlier to ensure your body is running as efficiently as possible.
CONCLUSION
Get a jump start on your metabolism now because there’s one thing certain as we age our bodies become less active and our metabolic rates will slow down. With the simple tips listed above you can get control of your metabolism and start to burn more calories.
Related: Is It Possible to Lose 20 Pounds in a Month?
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12 Tips to Stay in Shape; Cardio Not Included.
In a perfect world we would have the time to squeeze in some daily cardio. But as we all know, this is far from a perfect world. So we put together 10 tips to stay in shape without cardio.
12. Burn more calories with everyday activities
You might not have time for the gym or evening runs but there are a few everyday activities that we all perform that can be transformed into efficient calorie burning movement. If you work in an office building or live in a multi level home, skip the elevator and head for the stairs. Going shopping? Park further away from the entrance then walk.
11. Wait with purpose
Next time you’re at the office making copies, don’t just stand there, try to fit in a few stretches. Commercial break during your favorite show? Stand up and stretch or even try balancing on one leg until it’s over. No more stagnant waiting!
10. Ball out
If your normal day consists of a lot of sitting time, try replacing your chair with an exercise ball This will engage your core thus improving your posture while burning some extra calories.
9. Drink more water
Drinking water will help you curb your appetite and lose weight, especially if you drink a glass prior to mealtime. Put down those sugary, calorie filled drinks and pick up a glass of water. We suggest you get yourself gallon of water from a local store and drink the full amount throughout the day. You can fill this up and carry it around with you saving you money, and the environment while adding some weighted movement when you walk. It’s a win-win win!
8. Portion control
Eat your meals on smaller dishware. Over the past decades portion size has gotten out of control. You will lose weight and eat healthier if your dinner plate isn’t the size of a 45lb plate.
7. Get more Zzzz and don’t stress it
The lack of sleep and the abundance of stress can be two of the biggest culprits when it comes to gaining weight. Appetite regulating hormones leptin and ghrelin are affected by a lack of sleep leading you to eat more throughout the day. The more stress you’re experiencing will result in higher cortisol levels. When these hormones are negatively changed people tend to make bad decisions when it comes to eating, usually opting for higher caloric food.
6. Chew before you swallow
Our brains function at break neck speed but when it comes to registering how much you’ve eaten it needs some time to realize that your stomach is full. So take your time to thoroughly chew all your food before you swallow. It has been shown that faster eaters tend to gain more weight compared with slower eaters. In Japan, they have the adage “eat until you’re 80% full”, we think that is sound advice.
5. Out of sight out of mind
DON’T buy unhealthy food for your home. If there aren’t any unhealthy options for you to snack on while vegging out at home then you won’t be tempted to eat the Twinkies staring you in the face. Or, when you head to work pack a few healthy options for snacks. When you get hungry and go for the snack and realize it doesn’t sound too appealing, then you probably didn’t need to eat in the first place.
4. Intermittent Fasting (IF)
Check out an article we wrote a while back about six intermittent fasting methods. Intermittent fasting is a simple concept that most people will be able to execute properly with a little discipline. We believe the best method is the easiest one to adhere to, simply eat between the times of 12-8pm. Spend most of your fasting time sleeping comfortably in your bed.
Related: My 3 Day Fast Guide: Before and After, How To, Benefits & Tips
3. Eat more protein
Protein is necessary for your body to function at its best, it also helps you to feel fuller for longer. So, try to sneak more protein into your everyday diet by eating more nuts (i.e. walnuts or pecans), lean meats and the easiest of them all, protein shakes. Protein positively affects appetite influencing hormones ghrelin and GLP-1. Skip the carb loaded, grainy breakfasts and opt for eggs or a protein rich meal that will kick start your metabolism and help you feel fuller.
2. Drop your phone, forget t.v.; just eat
If you’re paying attention to what you’re consuming, the chances are that you will eat less. Studies have shown that people who are distracted while eating tend to overeat. Let’s go back to the days where people actually conversed during mealtimes, not such a crazy thought is it?
1. Don’t drink your calories
Americans are facing an obesity epidemic partly due to sugary drinks. The added sugar in drinks doesn’t make you feel full or contribute any extra nutritional benefits. Say it with me now “Drink more water”! Don’t worry, coffee and green tea are also great options and can provide a boost of energy, as long as you’re not pouring any “white death” into them.
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