Posted in Supplements

Garcinia Cambogia: Legit or bust?

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In my current workplace I get asked about garcinia cambogia multiple times a day from people who are curious as to if it works. Normally i dismiss any product I am unfamiliar with, but due to the abundance of concern regarding this product, I have decided to do my own research.

 

What is it?

Garcinia cambogia is actually a fruit that grows in Southeast Asia. People and labels claim that it boosts weight loss by deterring the body’s ability to absorb and store fat while replacing fat with toned muscles, and even going as far as improving your mood and suppressing the drive to react to stress with food. The working ingredient in this particular fruit is hydroxycitric acid (HCA), which is a substance found in garcinia cambogia that appears to inhibit the production of an enzyme called “citrate lyase” and interferes with fatty acid metabolism.

 

Customers at my job are raving about this product. So much in fact that I actually want to try it out myself. I have done research and realized that there is little to no evidence that backs these claims since not many studies have been done. But the way I see it working for clients and customers, makes me wonder how well it actually really works. I always tell people that there is no such thing as a miracle weight-loss pill, but maybe this particular product can work when combined with a better, healthier, more active lifestyle. I am going to be a guinea pig due to my own curiosity and try it while i conduct open stomach morning workouts and see where this new product takes me. Below i will provide a link to one of the most popular products that is out there.

 

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Posted in Supplements

Benefits of Taking Probiotics

 

probiotics

 

Probiotics are one of the most important supplements you can take to improve your health. I understand that it is hard to hear that consuming healthy bacteria is good for your overall well-being, but hear me out for a second. Bacteria is everywhere, and yes some can be bad, but there are bacterial cultures that can help us perform a plethora of bodily functions. For example, our digestive tract is loaded with cultures of bacteria that help us more than we even know. Some of their main functions are listed below.

Digestion:

Taking probiotics can help us digest food and absorb nutrients necessary for our bodies to function properly. In todays day and age, antibiotics is a common source of medicine used to fight off infection and certain illnesses. Although this is meant to only help us get back to perfect health, it also destroys our own beneficial bacteria that resides in our body. There are only so many ways that we can replenish our bacteria, whether that is eating yogurt, pickles, or even saurkraut. But personally, I recommend taking a supplement, especially for all of you dieters out there since there are no extra calories in probiotic capsules.

Immune System:

Beneficial bacteria have a positive effect on your gut’s immune system and your overall immune system as well. The bacteria play a crucial role in the development and functioning of the mucosal immune system in your digestive tract. They also aid in the production of antibodies to pathogens to help fight off foreign bodies and harmful bacteria.

Preventing Allergies:

This is fitting considering the time of year that I decided to write this post, especially since my allergies are currently keeping me as uncomfortable as possible. Probiotics aid in fighting allergies by helping your body distinguish the difference between harmful pathogens and non-harmful antigens. For all of you who didnt know, allergies are caused by your bodies own immune system where they treat foreign antigens (such as pollen) like harmful pathogens.

Keeping Bad Bacteria in Check:

Beneficial bacteria and harmful bacteria both inhabit our bodies and are roughly in the same space, but fortunately there are a great deal more of our beneficial bacteria. Yet if our levels are low, then that allows the harmful bacteria to thrive and throw off the healthy ratio that our bodies try to maintain. This causes several issues such as the weakening of the immune system, digestive issues, heart burn, etc. Therefore, it is important to minimize the effects that bad bacteria can have on our bodies.

Conclusion

As I stated earlier, probiotics are one of the best supplements you can take in order to maintain your health. I always had digestive issues where I would get bloated after eating and consistently get heartburn after eating greasy foods. But after taking probiotics, I noticed a decline in my digestive issues and an increase in my overall health. I rarely get sick (aside from my allergies) and I feel better as a whole. I never have the need to lay down for a few minutes after eating a huge meal or eating something unhealthy. And just knowing that it aids my immune system in performing at an optimal level is enough for me to keep this as a staple supplement. Below is a link to the probiotic supplement that I personally take from the amazon website. Give it a try and tell me what you guys think.

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Posted in Nutrition, Supplements

Difference in Protein Powders

As you may know, there are many different kinds of protein powders, all of which are unique in their own way. We are going to go over some of these powders, explain why its unique, and when it may be ideal to take it.

1.) Whey Protein Concentrate

Whey protein concentrate is the most common source of protein you will find in tubs of protein. This particular source of protein is not very high in quality, but is recommended for beginners who want to add protein to their diets. Whey protein concentrate is also a cheap option, once again providing a perfect supplement for anyone wanting to increase their protein intake.

2.) Whey Protein Isolates

Whey isolates are one of my favorite sources of protein seeing how I always have it in stock in my own personal arsenal of supplements. Whey isolates are unique due to its quick absorption. Isolates should be taken first thing in the morning in order to get a fast-digesting source of protein in order to feed your muscles and prevent catabolism. They can also be taken post workout due to its quick-digesting properties. I take my whey isolate to the gym with me where i drink it as soon as i am done with my routine in order to maximize growth/recovery rate.

3.) Hydrolysate Protein

Hydrolyzed protein is the highest quality source of protein since it is second to none when it comes to absorption. They possess highly absorbable peptides which are used in muscle growth and recovery. Hydrolyzed protein is also considered to have the highest absorption rate of any protein powder on the market. Once again since it is a quick digesting source of protein, it would be ideal to consume the supplement in the morning and right after a workout.

4.) Casein Protein

Casein is completely different than hydrolyzed protein and whey isolates in that it is a slow digesting protein, usually taking several hours at a time to be completely absorbed and utilized. Casein is a great meal replacement since it keeps you full longer than any of the other proteins listed here. The reason for its appetite suppressing capabilities lies in the fact that it takes your body several hours to breakdown casein protein. The best time to take this supplement is right before bed in order to prevent catabolism for as long as possible and keep a steady source of protein in your system while you sleep.

5.) Soy Protein

Although soy is not a widely recommended source of protein for bodybuilders, it is definitely a reliable source of protein for vegans and vegetarians. In my opinion, soy protein is a great source of protein since it also contains high amounts of glutamine, arginine, and BCAA’s. All of which help with growth and recovery.

 

Below are links to amazons website where I provide a good product from each respected source of protein above.

Isolate

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Casein

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Hydrolyzed

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Soy protein

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Posted in Supplements

Importance of Creatine Monohydrate

 

 

creatine

Creatine Monohydrate is one of the most important supplements on the market for bodybuilders, or even your average gym-goers. Creatine mono is also the most studied supplement on the market, but for some reason there is this taboo behind it. I hate when people come into my store and ask questions regarding this product. They always say things like: “Doesn’t it just add water-weight?” “won’t you lose everything once you stop taking it?” Hearing the same questions over and over becomes frustrating, so i want to clarify the importance of one of my favorite supplements out there.

Creatine is found naturally in our bodies, this is something that people fail to realize. Creatine is not some synthetic powder that a team of scientists put together to sell a product. Creatine is natural, 90% of our natural creatine is found in our muscles. Therefore, it only makes sense to consume creatine as a supplement to aid you in reaching your goals. Creatine monohydrate is vital for short bursts of energy by fueling your muscles with ATP. ATP acts as the energy component for muscle contractions. Therefore, when you supplement with creatine, your body will produce more ATP and therefore increase your endurance and your strength overall.

Creatine does draw water into your muscles. Clients and customers of mine seem to think that this is a bad thing, another common misconception regarding this supplement. Our bodies are made up of 60% water, so adding more water to your muscles and adding volume to your cells is a bad thing? I think not. Creatine increases your potential for lean muscle mass and growth.

My personal favorite brand of creatine monohydrate comes from optimum nutrition. I prefer micronized creatine since it is easier for digestion and is less harsh on your stomach. Below is a link to the product. For any questions regarding dosage, loading phase, or creatine overall, leave a comment or email me at nateferreira1992@gmail.com

 

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Posted in Supplements

Scivation: Extend BCAA’s Review

extend bcaa's

 

In my opinion, BCAA’s are one of the few supplements that gym-goers should be taking. It increases protein synthesis and allows for better recovery and muscle development. My review of Xtend BCAA’s by Scivation is a great one. This is one of the best products that I have taken. First, it has isoleucine, valine, and leucine which are the main BCAA’s that break down directly in the muscle. But what i like most about this product is that it contains glutamine. Glutamine is one of the most abundant amino acids in the body and is highly recommended for increased recovery. While taking this, i noticed slight lean muscle development and my aesthetics increased.This product also contains electrolytes which are mainly for fluid balance. Just a simple added benefit that makes this product stand out far above the rest. The mango flavored product is amazing. I am very picky with flavors, but the mango BCAA’s is by far the best tasting supplement i have ever had. It contains 30 servings and lasted me 30 days since i used it once a day.

Grade: 5 out of 5

 

Below is a link to amazon at a very cheap price for this quality

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