Showing posts with label Supplements. Show all posts
Showing posts with label Supplements. Show all posts
9 High-Protein Snacks
Busy men are always looking for nutritious snacks to eat when they are on the go. Unfortunately, many of you end up grabbing high-carb, high-fat and low-protein convenience store snacks, which are terrible nutritional choices.
Although the opinions of experts vary greatly as to how much protein men should consume on a daily basis, the generally accepted figure is one gram of protein per 2.2 pounds of body weight. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.
If you're one of the many men who doesn't manage to meet this minimum requirement, or if you're simply looking for some alternative nutritious snack ideas, read on: The following nine high-protein snacks require little preparation and are generally low in both carbohydrates and fat.
1- Beef jerky
Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
2- Egg whites
One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn't your ideal goal, then mix it with some fresh fruit for a fast, healthy snack.
4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you're making a sandwich -- it's full of fat.
5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. A good choice is DESIGNER WHEY Protein Bars: each 75-gram bar contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.
6- Shakes
As with protein bars, many commercial protein shakes and powders can be high in carbohydrates. Advanced Protein, which delivers 20 grams of protein, two grams of fat and only two grams of carbs per scoop, is perfect for guys who work out.
You can also make your own high-protein shake without protein powder. Blend the following ingredients:
2 cups natural soy milk (Make sure it doesn't have any added sugar. The only ingredients should be soy and distilled water.)
3 egg whites
1 banana (Or another fruit of your choice.)
1 tbsp natural peanut butter (It only contains peanuts and oil -- no preservatives -- available in health food stores and some grocery stores.)
2 tbsps flax powder (Or 2 tsps flax seed oil.)
1/3 cup rolled oats
7- Lentils
Although they may not seem appetizing on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.
8- Peanut butter
If you loved peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.
9- Oatmeal
According to Aubyn Garstang, a certified personal trainer, many men who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy necessary to make it through an intense workout. One packet of instant oatmeal has about five grams of protein, 105 calories and two grams of fat. You can eat it alone or add some cinnamon to the mix.
Although the opinions of experts vary greatly as to how much protein men should consume on a daily basis, the generally accepted figure is one gram of protein per 2.2 pounds of body weight. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.
If you're one of the many men who doesn't manage to meet this minimum requirement, or if you're simply looking for some alternative nutritious snack ideas, read on: The following nine high-protein snacks require little preparation and are generally low in both carbohydrates and fat.
1- Beef jerky
Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
2- Egg whites
One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn't your ideal goal, then mix it with some fresh fruit for a fast, healthy snack.
4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you're making a sandwich -- it's full of fat.
5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. A good choice is DESIGNER WHEY Protein Bars: each 75-gram bar contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.
6- Shakes
As with protein bars, many commercial protein shakes and powders can be high in carbohydrates. Advanced Protein, which delivers 20 grams of protein, two grams of fat and only two grams of carbs per scoop, is perfect for guys who work out.
You can also make your own high-protein shake without protein powder. Blend the following ingredients:
2 cups natural soy milk (Make sure it doesn't have any added sugar. The only ingredients should be soy and distilled water.)
3 egg whites
1 banana (Or another fruit of your choice.)
1 tbsp natural peanut butter (It only contains peanuts and oil -- no preservatives -- available in health food stores and some grocery stores.)
2 tbsps flax powder (Or 2 tsps flax seed oil.)
1/3 cup rolled oats
7- Lentils
Although they may not seem appetizing on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.
8- Peanut butter
If you loved peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.
9- Oatmeal
According to Aubyn Garstang, a certified personal trainer, many men who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy necessary to make it through an intense workout. One packet of instant oatmeal has about five grams of protein, 105 calories and two grams of fat. You can eat it alone or add some cinnamon to the mix.
3:18 AM | Labels: Body Fitness, Food and Energy, Gain Weight, Supplements |
Protein Shake Recipes To Gain Mass
Meal replacement shakes and Protein powder have become a part of our daily diet. No matter how good a prodcut tastes originally, anything can get old if you eat it day in and day out. Use some of the recipes below to spruce up your shakes & snacks, making them a treat instead of a burden. Recipes vary depending on your caloric needs and training goals.
Chocolate Peanut Butter Supreme:
12 oz. water
4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon natural peanut butter
2 scoops chocolate protein powder
Mocha Shake:
6 oz. water
4 ice cubes
2 tablespoons heavy whipping cream
6 oz.. coffee*
2 scoops chocolate protein powder
*You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
1:56 AM | Labels: Body Fitness, Gain Weight, Supplements |
5 Supplements Your Body Needs
More men are going for supplement aisle to stay healthy, reach fitness goals, fight off illnesses, or control specific syndromes. It is important to choose the right supplements as they help in these fields. Here is a guide for some important health supplements you should intake to remain fit and healthy.
Multivitamins
You might be eating right, making all protein shakes but if you are lacking in vitamins that build you body muscle and other tissues than you are wasting time and money.
So, taking daily multivitamins helps prevent major problems. Like experts say that taking multivitamins keeps sperm healthy. Vitamin B controls energy-level regulator cortisol, which is beneficial to give you energy for your all day work specially if you work in front of computer mostly. Multivitamins are also key to making other supplements work correctly.
Dosage: One multivitamin daily.
Selenium
This powerful supplement fights free radicals which results in a key player in warding off cancer.Research say that men with high level of Selenium Supplement are 48% less likely to contact with advance prostate cancer. It also prevents lung cancer. So take selenium for preventive measures.
Dosage: 40 to 70 micrograms (mcg) daily.
Folic acid
This B vitamin supplement is best to prevent storke. It keeps your blood level streaming instead of stopping. It also increases cognitive function in older people, helps body to digest, use and synthesize the proteins that boost muscle growth. It is essential for production of red blood cells, improves energy level and cardio performance, prevents heatburn and replaces lost nutrients in the body. Overall it helps the digestive system work properly.
Dosage: 400 mcg daily.
Acetyl-l-carnitine
This amino acid supplement gets your brain in shape, increases memory and possibly slows down the effects of Alzheimer's. Also Acetyl-L-carnitine is also key to helping the body store and produce energy, and we all know that having a good energy level is key to learning.
Dosage: 100 to 400 mg once daily.
Calcium
This Calcium mineral is a master multitasker that builds bones, aids in weight loss and possibly decreases the risk of colon cancer and cholesterol. Calcium is particularly important for men who have already broken a bone. Calcium actually helps prevent you from suffering a break again.
Be sure to combine your calcium intake with vitamin D as directed. It’s just as critical in maintaining bone health and keeping your body healthy and sunlight is one of the best ways to get your vitamin D.
Dosage: 500 mg of calcium citrate with 125 IU of vitamin D twice daily.
Live a Fit & Healthy Life.
These health supplements will keep you mentally and physically fit. You can search more about these supplements on google or some medical search engines. And it would be much better if you prefer the word of a doctor, speak to your family doctor and please donot overdoze it won't make you fit at sudden.
Tags: Supplements, Supplement, Vitamins Supplements, Health Supplement, Weight loss Supplement, Calcium Supplement
Multivitamins
You might be eating right, making all protein shakes but if you are lacking in vitamins that build you body muscle and other tissues than you are wasting time and money.
So, taking daily multivitamins helps prevent major problems. Like experts say that taking multivitamins keeps sperm healthy. Vitamin B controls energy-level regulator cortisol, which is beneficial to give you energy for your all day work specially if you work in front of computer mostly. Multivitamins are also key to making other supplements work correctly.
Dosage: One multivitamin daily.
Selenium
This powerful supplement fights free radicals which results in a key player in warding off cancer.Research say that men with high level of Selenium Supplement are 48% less likely to contact with advance prostate cancer. It also prevents lung cancer. So take selenium for preventive measures.
Dosage: 40 to 70 micrograms (mcg) daily.
Folic acid
This B vitamin supplement is best to prevent storke. It keeps your blood level streaming instead of stopping. It also increases cognitive function in older people, helps body to digest, use and synthesize the proteins that boost muscle growth. It is essential for production of red blood cells, improves energy level and cardio performance, prevents heatburn and replaces lost nutrients in the body. Overall it helps the digestive system work properly.
Dosage: 400 mcg daily.
Acetyl-l-carnitine
This amino acid supplement gets your brain in shape, increases memory and possibly slows down the effects of Alzheimer's. Also Acetyl-L-carnitine is also key to helping the body store and produce energy, and we all know that having a good energy level is key to learning.
Dosage: 100 to 400 mg once daily.
Calcium
This Calcium mineral is a master multitasker that builds bones, aids in weight loss and possibly decreases the risk of colon cancer and cholesterol. Calcium is particularly important for men who have already broken a bone. Calcium actually helps prevent you from suffering a break again.
Be sure to combine your calcium intake with vitamin D as directed. It’s just as critical in maintaining bone health and keeping your body healthy and sunlight is one of the best ways to get your vitamin D.
Dosage: 500 mg of calcium citrate with 125 IU of vitamin D twice daily.
Live a Fit & Healthy Life.
These health supplements will keep you mentally and physically fit. You can search more about these supplements on google or some medical search engines. And it would be much better if you prefer the word of a doctor, speak to your family doctor and please donot overdoze it won't make you fit at sudden.
Tags: Supplements, Supplement, Vitamins Supplements, Health Supplement, Weight loss Supplement, Calcium Supplement
12:20 AM | Labels: Healthy Tips, Supplements |
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