The sports nutrition market is expected to reach $45.27 billion by 2022. Millions of athletes and gym goers take supplements to build mass, get stronger, or gain a competitive edge. The question is: do these products really work? From protein powder and BCAAs to testosterone boosters, there are thousands of sports supplements available today. Some claim to speed up muscle repair or stimulate hypertrophy. Others appeal to those who want to lose fat and flush out excess water before competitions. Strength supplements are popular too. These typically include creatine, nitric oxide boosters, pre-workout formulas, and amino acids. With so many options to choose from, it can be hard to tell which products live up to the claims. Let's see what science says! The Truth About Strength Supplements Nutrition, exercise, and rest are equally important when it comes to building mass and strength. As an athlete, you need larger amounts of micro- and macronutrients to recover from training and achieve peak performance. Unless you eat tons of food, you may not be able to meet your dietary requirements. Bodybuilders and powerlifters, for instance, consume up to three grams of protein per pound of body weight. Getting so much protein from food alone isn't easy - or cheap. That's where supplements come in. A quality protein powder can enhance your performance, leading to faster gains. Due to its high levels of amino acids, it may help increase strength and power, accelerate post-workout recovery, and stimulate muscle growth. At the same time, it keeps your metabolism up and contributes to a strong, lean body. However, not all supplements are created equal. Some produce little or no results, while others can take your gains to the next level. Additionally, these products cannot compensate for bad eating; their role is to supplement your diet, not to replace it. What Formulas Work Best? Nowadays, we have access to more sports formulas than ever before. Yet, only a few actually work. Glutamine is one of the most popular strength supplements on the market. It's best known for its ability to improve recovery time and preserve lean mass. In a study, subjects who took glutamine experienced significant increases in muscle strength and reduced soreness after training. This amino acid also wards off fatigue, boost immune function, and supports digestive health. If you had to choose just one supplement for muscle strength, it should be creatine. This natural compound increases your muscles' phosphocreatine stores, leading to greater energy and endurance. Furthermore, it stimulates hypertrophy by decreasing myostatin levels. You can also take BCAAs to recover faster from exercise and get stronger overall. Leucine, isoleucine, and valine - the three branched-chain amino acids - boost protein synthesis and reduce fatigue. This supplement also improves glycemic control and prevents muscle breakdown, which allows you to preserve lean mass while on a diet or during periods of intense training. If you find it difficult to build mass and strength, excess estrogen might be the culprit. Elevated estrogen levels are often due to hormonal imbalances, insulin resistance, bad eating, and certain drugs like anabolic steroids. If left unaddressed, this condition may lead to infertility, weight gain, and metabolic disorders. Aromatase inhibitors, such as LiquiDex, can help. These supplements prevent the enzyme aromatase from converting androgens into estrogen. In the long run, they help restore your hormone levels so you can feel your best and get the most out of your workouts. Get Stronger, Leaner, and Fitter the Smart Way When used as part of a balanced diet, strength supplements can bring you closer to your fitness goals. You'll get leaner and stronger, last longer in the gym, and perform better at your sport of choice. The products listed above have stood the test of time. Their benefits are confirmed by science. Try them yourself - it might be exactly what you need to maximize your workout and boost your gains. For best results, choose a trusted brand like RUI. Visit our online store for premium sports supplements, peptides, and anabolic formulas!
Most people associate aromatase inhibitors with women and breast cancer. But in recent years, there's been a shift in its focus toward men. As the talk of low testosterone and ways to combat it increases, more options like aromatase inhibitors for men surface. But if you're struggling to find concrete benefits or risks of taking an aromatase inhibitor for low testosterone, this guide will help. We go over all the facts involving the use of aromatase inhibitors for men's health, including the uses, benefits, and risks. What is an Aromatase Inhibitor? In simple terms, aromatase is an enzyme that helps to produce estrogen. Aromatase converts testosterone to estrogen. It's found in cells that produce estrogen, including the ovaries, brain, fatty tissue, adrenal glands, and testicles. Aromatase inhibitors block aromatase, which stops the production of estrogen. Because estrogen causes the growth of some breast cancers, women take antiestrogen pills after surgery to treat them. These types of cancers get categorized as hormone-receptor-positive breast cancers. Women have reported menopause-like side effects from aromatase inhibitors. These include hot flashes, joint and muscle pain, and loss of bone density. What are the Different Types? There are three aromatase inhibitors are: Anastrozole (pharmaceutical name: Arimidex) Exemestane (pharmaceutical name: Aromasin) Letrozole (pharmaceutical name: Femara) Arimidex is a pill, approved by the U.S. Food and Drug Administration, to treat post-menopausal women diagnosed with hormone-receptor-positive, early-stage breast cancer. It's taken once daily after surgery. Aromasin is like Arimidex, except women must take tamoxifen for two to three years before starting Aromasin. They must stop taking tamoxifen before starting Aromasin. Femara is also prescribed for postmenopausal women, diagnosed with hormone-receptor-positive, early-stage breast cancer. With Femara, the women must take tamoxifen for five years. It's also prescribed for women with advanced-stage or metastatic hormone-receptor-positive breast cancer. Uses for Aromatase Inhibitors for Men Estrogen gets thought of as a "female hormone," but it's found in men as well. There are three types of estrogen: Estradiol Estriol Estrone The most common active estrogen in men is estradiol. This helps keep joints and brain healthy and sperm develop properly. An increase in estrogen causes a hormonal imbalance. In men, this can lead to enlarged breasts caused by the development of female breast tissue called gynecomastia. Other issues that result from too much estrogen in men are an increased risk of stroke and cardiovascular disease. Weight gain and prostate issues are also reported. Men take estrogen blockers if they are infertile, have a low sperm count, or develop osteoporosis. Because Anastrozole is successful at blocking estrogen, some male bodybuilders take it to boost testosterone. The Benefits of Aromatase Inhibitors for Men As men grow older, they lose the ability to produce testosterone. If the level becomes too low, mild to moderate symptoms may occur. Symptoms of low testosterone are: Low libido Erectile dysfunction Fatigue Loss of muscle mass Loss of body and facial hair Trouble staying focused Depression Irritability If you experience any of these symptoms, talk to your doctor as low testosterone could be the cause. If your healthcare professional determines you have unhealthy levels of testosterone, they may suggest testosterone replacement therapy (TRT). TRT is available in four ways: Transdermal (through a patch) Through a gel Mouth patch/tablet Injectible/implant There are risks to testosterone replacement therapy including an allergic reaction to the patch or gel. A rash and itchy skin can also develop. While low testosterone poses risks in men, so does TRT. The most notable side effects of testosterone replacement therapy is an increased risk of heart disease and stroke. It's important to note that not all low testosterone levels need testosterone replacement therapy. Some physicians prescribe anastrozole for men instead of testosterone replacement therapy. A recent study found that when taken as directed, aromatase inhibitors increased testosterone. Thus, should be a consideration for the treatment of low testosterone. Other doctors prescribe an aromatase inhibitor to keep the hormones balances while someone is going through TRT. Keep in mind, there are some precautions to this treatment. The Risks of Aromatase Inhibitors If a man receiving TRT takes an aromatase inhibitor, there's a risk that his testosterone levels will increase too much. At the same time, he loses estrogen which can result in a loss of bone density. It can also increase body fat and decrease libido. Are There Natural Aromatase Inhibitors? Yes. There are supplements on the market that are natural estrogen blockers. The FDA regulates herbal supplements as foods, not drugs. But many supplements include natural ingredients that do have beneficial qualities. Wild nettle root - The roots and leaves are often used in the production of prostate medication. Nettles have compounds which act as estrogen blockers which can regulate hormone levels. Chrysin - Chrysin is found in honey and passionflower. Human clinical trials haven't found evidence Chrysin increases testosterone. But bodybuilders take it as an estrogen blocker, claiming it does. Maca root - Maca doesn't contain vitamins or nutrients but those who take it claim it blocks estrogen and increases fertility. In fact, people in Peru have taken it as a libido-booster for thousands of years. Clinical studies confirming or denying its benefits are limited. Grape seed extract - Grape seed extract has many uses and benefits. It works in both men and women to block estrogen and is rich in antioxidants. Other natural ways to block estrogen include reducing the use of products with parabens. You can also block estrogen by decreasing your alcohol intake and adding cruciferous vegetables to your diet. Make sure you research the products you're considering as well as the companies you're buying from. Products for Research Based on Superior Quality and Service If you're experiencing symptoms of low testosterone and are researching your options before heading to the doctor, supplements could be an answer. Talk to your healthcare professional about everything available, including supplements and natural products. At RUI Products, we've supplied quality RC and Peptides to researchers since 2002. We develop our products in the U.S. with an in-house chemist, so there's no worry over imported ingredients. If you'd like to learn more about RUI Products, visit our blog to find out about our research. Our aromatase inhibitors are for research purposes only and you can find out more by reading our disclaimer.
In a world where, according to the World Health Organization, over 1.9 billion adults are overweight and 650 million suffer from obesity, we need to seriously consider effective weight loss methods. Fat burners deserve more exploration, as they work as an effective weight loss tool when used properly. Do you know how fat burners work in the body? Let's answer your burning questions about this weight loss method. Do Fat Burners Work? Yes! However, they do not work on their own. Fat burners work better with proper rest, a healthy diet, hydration, and exercise. How Do Fat Burners Work? Fat burners can work in a variety of ways, depending on the type. Common Ingredients in Fat Burners Here are some common fat burning ingredients and their effect on the body. Phenylethylamine Also known as PEA, this stimulant works in the central nervous system to speed up the heart rate, which burns calories similar to a workout. Phenylethylamine triggers the release of neurotransmitters like serotonin and dopamine, which improves mood and curbs appetite. Yerba Mate Leaves This plant contains mateine, a caffeine-like stimulant, that boosts metabolism along with the polyphenols. Chock-full of B vitamins, it also increases energy levels. Yerba mat also works as an appetite suppressant. Clenbuterol This beta2-agonists often used to treat asthma and COPD, stimulates muscle growth and fat loss. Its properties mimic those of anabolic steroids, though it is not actually a steroid. Many people benefit from Liquid Clen mixed with a glass of orange juice at breakfast time. Caffeine Caffeine essentially helps the body create energy in a way similar to the keto diet. Usually, the body uses carbohydrates as an immediate energy source, but caffeine causes it to burn less glucose and more fatty acids for energy, thus making it an efficient fat burner. L-Carnitine This amino acid derivative plays a key role in metabolism. More specifically, it mobilizes fat, making it a candidate for fat burners. Ephedrine Commonly inserted into fat burners in the form of Ma-Huang, it triggers the release of adrenaline. Adrenaline speeds up ATP synthesis for cellular energy by triggering the release of fatty acids from fat stores and glucagon from the liver, thus speeding up metabolism and burning fat. Are Fat Burners Safe? When used correctly, fat burners provide a safe means of weight loss. Using more than the recommended amount does not work to increase fat loss and poses a danger to your health; experts create dosages with safety and efficiency in mind. Certain health conditions, like heart disease or liver disease, could make fat burners unsafe. However, they allow a healthy individual to lose weight safely and effectively. Should I Take Fat Burners? If your research piqued your curiosity about taking fat burners yourself, then you should make an informed decision. Do Not: take banned products known to harm people expect overnight magic mix random fat burners and/or take more than the recommended amount a crash diet with fat burners (or ever, as it will not work long term) Do: consult your doctor about any underlying diseases before taking a fat burner read the product ingredients to ensure it provides active ingredients take fat burners as directed If your doctor gives you the okay, then fat burners can help you reach your weight loss goals. Stay In Shape Maintaining a healthy body weight and desirable build requires a balanced diet and regular exercise, but fat burners and other products can offer extra help. For more information on up to date chemical research, visit our blog!
The treatment of erectile dysfunction and weight loss are multi-million dollar industries. Due to the high cost of prescription medications, many people look for natural remedies. A popular option is using Yohimbe bark. There are many mysterious rumors about Yohimbe bark. These include its benefits in the bedroom to its ability to melt stubborn fat. Which of these claims are fact and which are fiction? For decades, scientists and researchers studied the effects of the supplement. Its many benefits may surprise you. Where Does Yohimbe Bark Come From? Nestled in the dry and arid climate of central and west Africa, the Yohimbe evergreen tree is the source of Yohimbine. It is a stimulant often used as a reverse sedative by veterinarians. Developers extract Yohimbine from the tree's bark in the form of Yohimbine HCL. West African tribes have long used Yohimbe to treat a wide number of ailments. It's been used to deal dealing with sexual dysfunction, by brewing into a tea. Studies for mainstream sexual health benefits began in the 1960s by a company with the unfortunate name of Nux Vomica. Unlike many other supplements, there is no other way to get Yohimbe except Yohimbe bark. It does not occur naturally in foods and resides only in the Yohimbe tree. Yohimbe Bark Extract and Sexual Health Several medications use Yohimbe to treat erectile dysfunction. It is scientifically proven to improve sexual health in men. The supplement helps erectile dysfunction in men by dilating the blood vessels of the penis. This allows more blood flow to the organ. The more blood that gets into the organ, the stronger the erection. As men get older, cardiac issues, high blood pressure, stress and other factors may limit their ability to achieve erections. This can lead to issues in relationships and feelings of inadequacy. Men embarrassed to speak to their doctors about the condition, or those who don't want to take prescription medication may prefer all-natural supplements instead. Unlike many other aspects of Yohimbe, its ability to help with erectile dysfunction and other sexual problems is known and studied. It is also used to increase libido in both men and women, but studies are inconclusive on its benefits to women. Pregnant women should not take the supplement without first talking to a doctor. Yohimbe Benefits for Weight Loss Weight loss is a problem millions face, especially losing stubborn fat around the midsection for men and the glutes and thighs for women. Exercise and diet can help lose general weight, but those areas aren't always affected. One of the effects of Yohimbe is that it stimulates the sympathetic nervous system. This produces increased amounts of adrenaline and norepinephrine. These compounds are involved with the body's ability to deal with stress. Studies have not been 100 percent conclusive on Yohimbe's impact on weight loss. They have shown that epinephrine and norepinephrine decrease the body's impulse to store fat and releases fat cells into the bloodstream. There was also a study of 20 women on a restricted diet, with half receiving Yohimbe and the rest received a placebo. This study showed improved weight loss with the Yohimbe group. The study did not take into account exercise, weight loss due to fat or muscle and areas of specific weight loss. Yohimbe Supplements and Cardiovascular Health Yohimbe is a natural stimulant and prone to increasing not only heart rate but also dilation of blood vessels. It's been used to help fight fatigue and heart problems. People with high blood pressure and cardiovascular issues may see improvement. This is due to the increased blood flow, but there are risks associated with it. People with blood pressure and heart conditions should not use Yohimbe without first speaking with a doctor. Yohimbe Side Effects There are several side effects associated with Yohimbe use, and some can be serious. As a stimulant, it can cause anxiety and elevated heart rate, insomnia, dizziness, and sweating. It's also associated with gastrointestinal distress and kidney problems. There are side effects unconnected to its stimulant nature. These include anorexia, diarrhea, vomiting and weight gain. Keep in mind that many of these instances were not solely because of Yohimbe. They were in connection with supplements that contained other ingredients besides Yohimbe. Serious side effects also included heart attacks and seizures. As a supplement, companies are not required to show how much of the compound is in their product. You could receive a high or low dose of it. Mislabeling and no-labeling may be the biggest risk of using Yohimbe. The Yohimbine used in prescription medication is regulated by the Federal Drug Administration. The organization does not regulate what is in dietary supplements. Yohimbe bark may also interact with other medications, causing problems. People should be wary about taking Yohimbe with other stimulants, including caffeine. There may be interactions with over-the-counter antihistamines, diabetes medications, monoamine oxidase inhibitors and blood pressure medication. Should you take Yohimbe Bark Extract? Before taking any supplement, you should first speak with a doctor. Anyone with heart disease, kidney problems, sensitivity to caffeine and other stimulants should not consider Yohimbe. It is useful for erectile dysfunction and has long been used as an aphrodisiac. The impact on weight loss is as yet inconclusive, so follow your doctor's advice. Keep in mind the Yohimbine HCL in prescription medications is different than what is in dietary supplements. This difference may not create the same response. Yohimbine HCL is a concentrated version of what is in Yohimbe bark. Also, there are no stringent recommendations for the supplement dosage levels. There are many variables that determine the levels of Yohimbine in the supplements. This includes what part of the tree it was extracted and how it was cultivated. People spend millions on prescription medications for erectile dysfunction and futile weight loss trends. Yohimbe bark may be an effective all-natural alternative to modern mainstream medicine. It's best to only purchase Yohimbe supplements from reputable companies, such as RUI. If you're interested in learning more about Yohimbe and other natural supplements, feel free to visit our website.
If you've never heard of prohormones or specifically 19-nor Dehydroepiandrosterone, you're not alone. While there are lots of supplements that people have been using for decades, people are just now getting to know the health benefits of using andro. If you're thinking of adding a new supplement to your routine, adding andro like 19-nor might be the answer. Here is everything you need to know for decoding 19-nor and what it can do for you and your workout routine. 1. It's For Building Lean Muscle Choosing to take supplemental hormones like 19-nor Dehydroepiandrosterone or 19-nor DHEA is a smart decision for anyone looking to build their mass. If you want lean muscle mass, 19-nor is a prohormone that can help to accelerate your growth. Prohormones are turned into hormones as they're broken down by your body. Most people don't realize that their bodies create steroids naturally and with the help fo 19-nor DHEA, you can amplify those existent steroids. Prohormones are one of the most powerful supplements available to help build muscle mass and to increase your testosterone. For bodybuilders looking to make major gains in strength, size, or both, prohormones are the way to do it. It can help by increasing endurance to make people taking it feel stronger and grow their muscle mass faster. 2. It's Chemically Optimized If you're into the chemistry of bodybuilding, you'll be interested to know that 19-nor is a precursor to nandrolone. It has a lot of other names but chemically, it's similar to testosterone in a lot of ways. It's actually six times more anabolic than testosterone. This means that it's going to improve your muscle mass in major ways. The structure of 19-nor differs slightly from that of testosterone as it doesn't have the carbon atom (number 19) and the hydrogen atoms that come attached. That means that is has a flat chemical structure that leads to fewer side effects. This will protect you from problems with your prostate and sexual tissues. It also means that you won't have as many problems with muscles binding to your skeleton. If you're a serious bodybuilder, you'll want to build bulk that lasts. While you can work on creating massive gains, you want them to be substantial. With the help fo 19-nor, you can build and recover from each workout faster, while aiding your body in keeping the muscle you grow as a part of your system. 3. So Many Health Benefits Prohormones like 19-nor offer powerful and long-lasting health benefits aside from their bodybuilding effects. You'll see increased strength and endurance outside of the gym. Muscle gains will be substantial enough to allow you to do more than ever when it comes to sports and strength-based activities. If you were worried about the effects on your sex drive of taking supplements, 19-nor has no negative effects. In fact, you might have an improved sex drive when you use this supplement. If you're looking to grow more facial hair or have a more defined jawline, you can get both with 19-nor. Athletes will love taking 19-nor DHEA for the way it will help them perform. Not only will they be faster and stronger, but they'll be able to bounce back from injuries quickly. 4. Advantages for Women While most women should avoid prohormones, 19-nor DHEA is one that women could take without suffering negative effects. There are more benefits than downsides to this prohormone and with proper management, there will be no significant problems. If you're a woman considering taking 19-nor DHEA, start with the lowest dosage that you possibly can. If you take only 50 mg a day during training days, you'll notice a positive difference. So long as you closely monitor your results, you could slowly increase your intake to something like 100 mg a day. There are negative side effects of some supplements or comparable illegal steroids like nandrolone decanoate, but thankfully 19-nor doesn't have those. It converts to nandrolone in your liver without estrogen or DHT side effects. While other supplements can cause you to suffer hair loss, gynecomastia, and acne, 19-nor avoids that. Its slow rate of metabolization works better than taking testosterone or other supplements. As about 20% of it converts to estrogen, giving you the benefits without offsetting your balance. 5. Use It Carefully Like any supplement, 19-nor should be taken in cycles to ensure that your body can adjust carefully to changes in the amount of nandrolone. Start by taking a small dose for four weeks, and then take four weeks off. After recovery for a few weeks, it can be taken again in 4 weeks. Shorter cycles like three or two weeks are possible and can be done so long as time off is balanced with time on 19-nor. Going shorter than two weeks can be tricky, however, as you want to keep your body from having to deal with the extreme ups and downs. Going on an off too rapidly might be exhausting for your body, while not otherwise risky. Taking it multiple times a day will help a body to acclimate to it. When someone works out, it should be taken about 30 minutes before they get to the gym. Doses between 100 mg and 250 mg are a perfect amount to include in a supplement cycle. 19-nor Dehydroepiandrosterone is a Powerful Supplement For creating gains or taking on a new strength routine, sometimes supplements are necessary to get the ball rolling. A supplement like 19-nor Dehydroepiandrosterone is perfect because of all of the benefits it offers. Taking 19-nor DHEA is a smart way to get prohormones into a bodybuilder's system. If you want to know what other kinds of supplements we have available, check out our list here.
Obesity is a growing epidemic across the globe, named as one of the leading causes of death among non-communicable diseases of today. According to statistics, 1 out every 3 adults in the United States alone is considered obese. With these staggering numbers, it's no wonder that there is such a large calling for various weight loss products, including the drug, clenbuterol. If you're wondering what is clenbuterol, how does it work and what are the side effects? We outlined what you need to know in this blog. Take a look! What Is Clenbuterol? Understanding the Basics In the world of weight-loss drugs, it's important to note that not all weight loss products do exactly what they say on the label. To add to this, not all of them are safe for long-term use. Clenbuterol, which is more commonly known as clen, is a drug that's been in the spotlight for a few years now due to its controversial nature. Originally this drug was developed for the treatment of asthma and other breathing disorders. Today, clen it's still used for this treatment among animals, namely horses. However, clen has made its way into the world of bodybuilding and weight loss as an effective drug for shedding stubborn amounts of weight. It's important to note than clen is not a drug that has been approved by the Federal Drug Administration, due to its long-term use side-effects. So what is it about clenbuterol that makes it such a popular and successful drug for weight loss? Chemical Reactions of Clenbuterol Essentially, clen works to activate the sympathomimetic nervous system. What this means is that the drug reacts with beta-2 receptors to stimulate and improve breathing. Alongside this, clen reacts with the body's metabolic function, stimulating the metabolism to raise your body temperature and burn more calories. However, it's important to note that clenbuterol doesn't actively burn fat from the body, it only works to increase the metabolism. As a result, this drug has become highly popular among both the bodybuilding and weight-loss industry to help remove stubborn amounts of body fat. Direct Effects of Clenbuterol Use As mentioned, clen has two primary effects on the body: increased breathing function and increased metabolic rate, also known as thermogenic effects. Clen is essentially a bronchodilator, so those that suffer from asthma or other breathing issues are usually prescribed it as a medication. Some high-performing athletes take clen looking to boost their respiratory function and cardiovascular stamina. However, there are plenty of other drugs on the market that perform exactly the same function, if not better, without the side effects of clenbuterol. In terms of thermogenic effects, the body's basal temperature is stimulated which works to increase the breakdown of triglycerides found in fat. It's worth noting that clen cannot solely be used to lose weight. It must be used as a supplement to weight loss, along with diet and exercise. The one clear benefit is that it helps to stimulate weight loss at a quicker rate, meaning you can diet less intensely when taking clenbuterol. How to Take Clenbuterol for Weight Loss Most commonly, clenbuterol is used in low dosages at 20mcg per day. It's only prescribed at 40mcg to correct breathing issues, but this shouldn't be for a period longer than 2 days. When it comes to weight loss, the same applies, beginning with a low dosage, but increasing your dose as your body gradually adjusts. For men, the common dosage to begin on is 40mcg, while women should only take 20mcg, to begin with. The dosage will need to be increased over time to continue to see positive weight loss effects. As mentioned previously, clen should not be taken for an extended period of time. It should ideally be used in a two-week rotation for optimum weight loss. Two-Week Rotation Period In order to control the side-effects of clen on your body while reaping the benefits of weight loss, a two-week period of rotation is recommended. This consists of a two-week on, two-week off rotation of taking this drug. You generally begin with a small dosage, gradually increasing the dose each time you take it. Basically, this allows your body the time it needs to recover and reduce any possible effects of toxicity. During the two-week off period, your metabolic rate should return to its normal state--meaning it will be a lot slower than the two-week "on" period. During this time, you will need to closely monitor your diet and levels of exercise so as to not gain any weight back during this time. How Long Should Clenbuterol Be Used For? The absolute maximum period of time for the use of clen is 16-weeks per year. This is including the time on and time off during your two-week rotation periods. The long-term use of clenbuterol is not advised, so keeping the time down to 16-weeks per year gives your body enough time to recover. The Risks and Side Effects of Clenbuterol Ok, so we've discussed the benefits and positive effects for weight loss, but there a few risks associated with taking clenbuterol. Clenbuterol is banned in a number of countries due to its side-effects which are closely associated with those caused by amphetamines. Some of the possible side-effects may include: Increased levels of anxiety Raised basal body temperature Abnormal amounts of sweating Hand tremors and shaking Increased levels of agitation Heart palpitations or irregular heartbeat Increased blood pressure When taken over extended periods of time, the side-effects of clenbuterol can cause cardiac hypertrophy. This is a condition which causes the heart to grow to an abnormal size, which could result in a heart attack. Clen also contains high amounts of dopamine, the hormone closely associated with addiction. As such, this drug can become highly addictive if used for an extended period of time. Update Your Supplements with RUI Products Now that you're done wondering ''what is clenbuterol and how it can me lose weight?'', you might be interested in adding to your supplement collection. RUI Products are a leading supplier of RC and peptide products in the industry, as well as anabolics, ancillaries and more. View our extensive range of products today!
You want to get big. You want to get fit. You want to feel healthier and stronger and happier in yourself. You're not alone! In fact, according to this Statista study, 57.25 million people in the US were members of health clubs in the US in 2016. And that number was on an upward trend. Of that huge number of people, you can be sure that a vast proportion had muscle building as a primary goal. But gym-going is only one part of muscle building: a muscle building diet is just as important. Indeed, it's been said that 70% of your gains will be to do with your diet and nutrition. Clearly, knowing how to eat right is crucial to meeting your health, fitness, and muscle building goals. Keep reading for a guide to the best diet for building gains in the gym. A Complete Guide to the Ultimate Muscle Building Diet Let's go through how to create a diet to build muscle. How to Build Muscle the Right Way But first, it's important to know how to do it correctly. Anyone can bulk up by eating anything and everything in sight. But this approach is flawed. You'll just get fat. It makes sense in its own way. After all, to put on muscle you do need to eat. And you need to eat a lot. But you also need to eat sensibly. Crucially, putting on healthy weight (muscle, rather than fat) depends on various factors such as your genetics, age, and gender. These all determine the speed and ease with which we put on lean mass. Trying to somehow cheat your body simply won't work. Instead of eating anything that isn't nailed down, it's important to structure a diet that's specifically formulated to your individual needs. We need a lean muscle diet instead. And this takes time. Attempting to cut corners and gain extra weight as quickly as possible will absolutely help you bulk. But you'll be big and fat, not big and muscular. Lean Bulking is the answer to the problem. It's still a bulk period. But this time it's one that's specifically designed to pack on muscle with as little fat as possible. The Importance of Caloric Surplus In order to put on weight, you need to consume more calories than you burn. This is a state called caloric surplus. Essentially, for your workouts to contribute to your muscle growth, you need those extra calories for fuel. This extra energy is crucial for synthesizing new muscle development, speeding up recovery and helping with your performance in the gym. Without them, you'll end up in the opposite state: caloric deficit. This is where you burn more calories than you consume. And that's incompatible with muscle building! It's tricky though. A surplus that's too high will leave with more calories than you can effectively use. This gives you a one-way ticket to fat gain. Too low, and your body doesn't have enough to build muscle effectively. Frustratingly, there's not one specific surplus that'll work for everyone. There are simply too many factors (age, gender, experience levels...) that influence the number of calories you need. However, a good starting point is to consider a 100-200 calorie surplus per day. I.e. to eat 100-200 more calories per day than you'd normally expect to burn (more on this below). Calculating Your Caloric Surplus Requirements Here's how to calculate how many calories you'll need to eat per day. You need to know what's called your 'maintenance level'. This is the number of calories you burn on a daily basis as standard. Eat less than this figure and you'll lose weight. Eat more and you'll put weight on. The latter constitutes caloric surplus, so it's this that we want. There are different approaches to calculating your maintenance level. But by far the easiest is to multiply your current weight by 14-16 (you could also use an online calculator like this one). If you weigh 165lbs, multiply (165x14) and (165x16). This gives a maintenance level range of between 2310 - 2640. The exact level is harder to know as it'll depend on how active you are, as well as other lifestyle factors, and so on. For simplicity, you can go down the middle. The maintenance level above, for example, would be 2475 calories. Now we know our base level we can add out 100-200 extra calories to find the surplus we'd need each day. The 165lb individual above would aim for approximately 2675 calories each day to support muscle building. Keep An Eye On The Time Remember that 100-200 calorie surplus? Well, you'll see other recommendations bandied around too. Basically, there's no 'one-size-fits-all' approach to this. It's more of a heuristic. This is why it's important to track your progress over time. It's the only way to figure out exactly what's best for you. Allow us to explain. If you find yourself gaining weight too quickly (which will pile the fat on instead of muscle) adjust your surplus down accordingly. If you find yourself gaining muscle too slowly (or not at all!) it needs to increase. Make sense? Think of it like a pair of old-fashioned scales. On one side you have your ideal surplus for muscle gain (of an unknown quantity). It's your job to balance out the other side by adding and removing calories (and tracking the results) as necessary. And the perfect number you're looking for? Well, it'll depend. But it should equate to around 1-2lbs of muscle gain per month, give or take (again, everyone's different). Muscle growth (of the real, genuine and natural kind) takes time! The Importance of Monitoring Macros Macros are short for macronutrients. And they're the main building blocks of any diet. It translates to the amount of carbohydrate, fat, and protein you eat every day. Different fitness goals will impact the amount of each macronutrient you should ingest. Let's Start With Protein For us, protein is by far the most important of our macros as it's fundamental to building muscle (among its impact on other crucial bodily functions!). It'll help fill you up, repair your muscles after a workout and speed up your metabolism too. We need to eat a lot of it! But how much exactly? Well, the age-old recommendation is 1 gram of protein for every pound of body weight. The 165lb person we met before? They'd need about 165grams of protein per day for optimum muscle building. Top tip: Your body can only digest approximately 25g of protein per meal. This means there's little point in cramming mountains of the stuff in all the time. Far better to space your protein intake periodically throughout the day. On To Fats Fats are another crucial part of anyone's diet. They also help with testosterone production, which is important in muscle growth. As another loose rule of thumb, aim for fat to make up about 25% of your daily calories, where there are 9 calories per 1 gram of fat. Remember our friend, the 165lb person, who needs to eat 2675 calories a day? Well, 25% of that is 669 calories. Divide that figure by 9 to give roughly 74 grams of fat per day. Finally, the Carbs Carbs are the bane of most people's lives and the focus of a million and one different diets! But they're an important part of a well-rounded muscle building regimen. Carbohydrates help with recovery and act as your energy source (unless you're on a keto diet, where fat becomes your new energy source). Given that 100% of our macronutrients consist of protein, fat, and carb, we can figure out the amount of carbohydrate we need by subtracting our protein and fat intake from our total calories. The math looks like this: carbs = total calories - (protein + fat). There are 4 calories per gram of protein. If you're eating 165 grams of protein per day, that equates to 660 calories. We know that our fat intake (if we weight 165lbs) should be 669. Together that equals 1329 calories. Meaning we need 1346 calories from carbohydrate (2675 - 1329). What's that in grams? Well, there are another 4 calories per gram of carbs, so we divide 1346 by 4, to give a daily intake of 337g. However, consider dropping your carb intake if you're overweight at the outset of this process. The Best Foods for Protein, Fat, and Carbohydrate. Here is a selection of muscle building foods you should incorporate into your diet to help reach your macro targets. Whey Protein Whey protein is a go-to supplement for almost everyone interested in building muscle these days. They're seriously easy to prepare and consume (add to water/milk and shake, then drink!). And with over 20g of protein in a standard serving, they help you reach your macro protein target in no time. Legumes Beans and legumes are the best friends of vegan and vegetarian muscle builders. Not only do they pack a serious protein punch, but they also come filled with fiber, which supports healthy bowels and nutrient absorption. Kidney beans are meant to be one of the best options as they come with 14grams of protein and fiber in every cup. Chicken The staple of most gym diets, chicken is a lean meat with a super high protein content. You could also use turkey as an alternative. Eggs Egg whites are another superb way of getting protein into your system. They're known as one of the highest quality forms of protein available, helping to boost lean muscle and strength. But don't ignore the yolks! They offer their own valuable muscle building support. Fish Fish can be full of fat, but this isn't a reason to avoid it. In fact, it's full of the essential fatty acids we need to build muscle (such as omega-3). Tuna, salmon, and sardines are three options that are packed with protein and great to incorporate into your diet. Lean Red Meat There's a definite stereotype of gym-heads chowing down masses of steak on a daily basis. And for good reason. Lean red meat is a brilliant way to pack on size due to its protein content, as well as essential vitamins and minerals. That said, red meat's also high in saturated fat, so it's best to avoid eating it too regularly. Beetroot This might seem an unlikely source of muscle support, but thanks to their high dose of betaine, beets have been clinically proven to increase strength and power. It's commonly found in gym supplements like pre-workout for this exact reason. Spinach We all know that Pop-eye, the legendary beefed-up cartoon character, loved his spinach. It turns out he has some science behind him! Spinach is packed full of glutamine, which is an amino acid that's crucial for developing lean muscle. Dairy Dairy products tend to be high in fat, but they can also be exceptionally high in protein. Two options to consider are Greek yogurt and cottage cheese. Cottage cheese is full of casein protein, which is digested exceptionally slowly. This makes it perfect to be eaten before bed, preventing catabolism. Time to Wrap Up Your diet is a fundamental part of building muscle. That said, it's no good having a muscle building diet without having a proper gym regime too, coupled with lots of rest and sleep. Overall though, your diet will be key to success. Begin by figuring out exactly how much you'll need to eat, calculating your maintenance and surplus weights. From there, work out your macros. Next, set about meeting those targets and adjusting accordingly over time, when you start noticing results. And finally, be sure to incorporate the right kinds of food into your diet. Eating high protein options like lean red meat, eggs, and legumes will go a long way toward helping you reach your goals. Now we'd like to hear from you! What muscle-building foods do you eat most in your diet? Lean red meat, legumes or chicken? Let us know in the comments! And be sure to contact us if you're looking for supplements to help you in the gym too.
Gym and health club memberships have risen to over 70 million members in the United States. That's more than the next top 5 countries in the world combined. The public focus has shifted to making healthier choices and taking better care of our bodies. Interest in bodybuilding has increased, too. Although this may seem like mainly a boys' club, female bodybuilding is a big trend. For women, bodybuilding is often looked down upon because it isn't associated with femininity. This is just one hurdle many women face when approaching female bodybuilding. Bodybuilding itself is very challenging to begin and see through to reach one's goals. To help jumpstart your journey as a bodybuilder, we've created a comprehensive beginners' guide. This guide will contain all the important keys to success. Take plenty of notes because Female Bodybuilding 101 is in session. A Fresh Start Before making any major lifestyle change, including diet and exercise, you should talk to your doctor. Get them on-board with your goal to start bodybuilding. If you haven't had a complete physical done recently, update your tests. This is simply to track how well your body responds to the added physical stress and new foods. It's normal to go through a period of discomfort gastrointestinally, but everything should be monitored closely. Knowing your starting levels of cholesterol and triglycerides, blood pressure, and bone density is very helpful. Whatever the scale says in the bathroom should be ignored. When you're building muscle and burning fat, the numbers won't tell you anything. You may even gain weight at some point since muscle weighs more than fat. BMI shouldn't be relied on solely for your measure of progress either. When you're starting out, the most important things to focus on are your routines. The Big Purge Shedding your former-you is an important aspect of female bodybuilding. You should take some time to say goodbye to your regular life. This includes your old diet, your old perspective on life, and your social hangups. Take a picture of yourself and your pantry, then say goodbye to it all. Toss out and donate all the guilty pleasures; your processed foods, candy, and ramen noodles. This isn't to say you can never touch a cookie ever again. Purging your old habits is integral for building a better you. You can't risk reverting to your old foods at the beginning of your transformation. Tools of the Trade The equipment you use will impact your success as a bodybuilder. For general exercises, you may be able to get away with a lot less. For high-intensity workouts, every little bit helps. Here is what you should have first: A comfortable pair of shoes Comfortable workout clothes Insulated water bottle (one with a compartment for your supplements/protein powders) Water-proof smartphone case Fitness tracker Home exercise equipment (dumbbells, resistance bands, jump rope) Surplus workout accessories/disposable items Beginner Workouts Your first step in your journey is to find yourself a gym membership. Make sure you live fairly close to it because it makes you want to go even more. You'll have fewer excuses to avoid going, too. Balancing Your Workout The key to getting cut and gaining muscle mass is equal parts strength and HIIT workouts. High-Intensity Interval Training will provide plenty of cardio challenge for burning fat. Ideally, you should do strength training three times a week. You shouldn't go over four times per week because you'll prevent your muscles from repairing and getting stronger. Overtraining can also give you negative results, so don't overdo it. Your strength training should be divided into groups for each day. For example, do arms and chest on day one (shoulders, chest, triceps, and biceps). Day two, target the core abdominals, with day three dedicated to hamstrings, calves, gluteus maximus, quadriceps, lats, and traps. If you go out of order or try to target multiple areas at once, you're going to feel incapacitated on your next workout day. Reps and Sets How you lift will greatly influence how much you progress. The weights should be difficult enough to cause your muscles to be spent before completing 3 sets of 12 reps. This isn't written in stone and will vary based on the exercise. For example, you could increase the weight and continue doing those sets or you could gradually increase the weight on each set every week. One method is called the pyramid, the other is known as 'straight sets' and both are correct. This will come down to personal preference, as both produce similar results. Diet Recommendations All that exercise becomes impossible without the proper fuel. The majority of your diet is going to consist of high-protein, complex carbs, and healthy fats. Produce is important, too, but you just can't get filled up on it. Focus on fish, lean meat, turkey, legumes, nuts, and whole milk. You're going to need at least 1 gram of protein per pound of weight. On top of proteins, you're going to need plenty of complex carbs for energy. Steel-cut oats, whole grains, brown rice, potatoes, and squash are great examples. You want to minimize all processed and simple carbs, like white bread, crackers, chips, pastries, and desserts. Snacking and supplementing your meals with protein shakes will be where you'll be able to successfully bulk up. You should get to the point where you're eating five to six meals a day. These meals will be portioned smaller than what you're used to. This prevents the body from attempting to store leftover fuel as fat. Supplementing Your Diet As we just mentioned, supplements and protein shakes are going to be your best friends. Bodybuilding requires higher demands of certain vitamins and nutrients. Multivitamins, essential amino acids, glutamine, creatine, and others help build muscles faster and stronger. There are also some female-friendly supplements out there that can help keep hormones in-check and guard against deficiencies, i.e. bone density. These supplements are utilized throughout strength training; before, during, and after all muscle building. We prefer supplements to be measured out, meal-prepped, and preferably in raw form primarily. One good example is the miraculous omega3 fatty acids. These can be sourced from fresh fish dishes or with supplement fish oil pills. Both are perfectly fine for getting your recommended daily amount. In fact, you'll likely want to take it in pill form at least half the time because you'll want to avoid eating too much fish. You'll grow tired of eating it and you have to keep watch for mercury content. Female Bodybuilding Tips In addition to the above core aspects of female bodybuilding, there are some useful tips to make your transition to greatness easier. Write these down with your workout and diet plans. Learn Correct Form Your form is extremely important when bodybuilding as a female. This applies to all beginners, but women going from average to ripped must be careful. Bad form can put too much pressure on joints and bones. You'll run into a wall after a few sessions with poor form. Your muscles will take longer to recover and you'll fail to train the smaller supporting muscles. Poor form can especially injure your spine, as it is more susceptible to off-balance workloads. It's Not a Race Don't stunt your progression by biting off more than you can chew. Gradually increase the amount of weight you're lifting. A good rule of thumb is five-pound intervals. Keep track of your progress, too. This is where your fitness tracker and fitness apps can really help you. Befriend a Lifting Partner Bodybuilding can't be done alone, so get used to asking for help. Find a partner early in your bodybuilding journey. You'll need a buddy who you can trust and hold you accountable. Ideally, find someone who is also a bodybuilder and has plenty of experience. They make a good spotter and a good motivator, which are pillars of success in the bodybuilder world. Enter Competitions We recommend attempting to enter competitions within the first 12 weeks of progress. This may not sound like enough time to get into bodybuilding shape, but this is a character builder. It's also nice to get involved in the bodybuilding community early. You'll learn the rules, application process, and routines that determine your success. Competitions aren't just for ~20% BMI gods, you'll find plenty of competitors that look like you. Stay Hydrated Obvious advice aside, you'd be surprised at just how many ways water impacts bodybuilding. Your body will be sweating it off, losing it through digestion, and delivery of vital nutrients. If you're slightly dehydrated, production numbers can drop off significantly. Water can also be used as a form of appetite suppression. We recommend grabbing a handful of nuts or snacking on a piece of fruit with your water. Prioritize Good Sleep You can't be a successful bodybuilder if you aren't serious about sleep. Staying up all night and partying is a formula for disappointment. Muscle is not built while working out. On the contrary, muscle is only formed while the body is at rest. The torn muscle fibers via workouts need a lot of resources and time to rebuild. This can only be done while asleep. Getting eight to nine hours of sleep every night sounds lame, but so is running-in-place for weeks and being unable to progress in your goals. Get Pumped, Be Motivated One thing you want to do as a female bodybuilder is to learn how to detach energy/stamina from motivation. Feeling exhausted usually gets met with stopping what you're doing. In the gym world, exhaustion is not when you're tired, it's when your muscle literally refuses to do the next rep. Motivation is about pushing your body to its limits every day. Repetition will be met with resistance when you start out, but you must push through. Motivation can be found in family, friends, music, and mentors. Find various sources of motivation online, too, through bodybuilding blogs, vlogs, forums, and social media groups. Personal Trainers For the most direct form of motivation, consider hiring a personal trainer. The investment is well worth it as a beginner. A personal trainer is not going to accept any excuses and will put you on the right path. Personal trainers are incredibly useful for forming good habits and learning proper form. Finding a female bodybuilder who personal trains would be an amazing confidence-booster and motivator. Prioritize those with the most experience, of course, as you're trying to become a competitor, not just lose weight. Life Goals The goals you set today may change a week from now, but you need to write some down. Divide them into short-term and long-term goals. These will serve as motivators now and in the future. It's also a nice way to compare old-you and new-you. These goals can be strictly numbers, like weight, BMI, and performance. Other goals, such as achieving a sexy body, a medal placement in a competition are things that can always be improved upon. Milestones should be placed in between these goals so that you never feel off-track. Get the Edge You Need We hope you've found this guide timely and informative. Beginning your foray into female bodybuilding isn't easy, but you probably knew that as a woman. Your health should always be felt, not just seen. No matter what you look like on the outside, if you're uncomfortable or get sick easily, your bodybuilding regimen needs to change. This could be a sign of a nutrient deficiency or unnatural stress on your immune system. This is why supplements and close monitoring of your health with your doctor are important. If you're looking for more advice and guides like this, bookmark our blog and check back frequently. Bodybuilding is a way of life, not just a diet or competition.
Are you getting enough lean protein in your diet? Depending on your fitness goals and lifestyle, you might not be. Without protein, you will lose muscle and decrease your blood pressure. And, you will have a sacrificed immune system. It's not enough to eat more protein in general. You need to be eating lean protein to build muscle without an excessive intake of calories. If you're not sure where to start, keep reading. Deciphering lean proteins from regular proteins isn't as hard as it sounds. What Makes it Lean? The difference between regular protein and lean protein is the nutritional data. In lean proteins, most of the item's calories are coming from protein. Not carbohydrates or fats. Eating lean proteins allow you to build muscle while also burning fat. They also keep you fuller longer than regular proteins. Look for food items that are high in protein but low in fat. Here are 20 examples of lean protein to incorporate into your diet. 1. Chicken Breast A six-ounce serving of chicken breast contains 53 grams of protein. That's a giant part of the recommended daily protein intake. For some, it's more than the daily recommended amount. Chicken breast is an excellent lean protein option because of its versatility. You can cook chicken breast in a variety of ways in many different cuisines. No matter your preferences, you can find a way to make chicken breast appealing. For many people looking to lose weight and gain muscle, chicken breast is a staple in their grocery cart. 2. Tuna Like chicken breast, tuna is also extremely high in protein. A six-ounce fillet has 50 grams of protein. Not only does it fill your daily protein requirement, but tuna is high in omega-3 fatty acids. Omega-3s are the good fats our body needs for maintaining blood and bone health. A deficiency in omega-3s could result in elevated triglycerides in the blood. This can cause cardiac arrest. If you don't like fish, tuna might be a hard protein to get your taste buds on board for. Canned tuna comes in an olive oil variety that adds a different flavor to this high-protein fish. 3. Firm Tofu Tofu isn't only for vegetarians. This meat-substitute is great for omnivores because of its high protein count. And, its low carbohydrate and fat levels. One cup of firm tofu has 43 grams of protein. The great thing about tofu is that it absorbs the flavor of whatever it's cooked with. Add it to any dish from any cuisine and it'll fit right in. Plus, firm tofu is great for frying because thin slices can get very crispy. 4. Lentils Lentils are a superfood with tons of nutritional benefits. Not only are they lean proteins, but they contain ample amounts of fiber and folate. One cup of cooked lentils contains 17 grams of protein. Plus, they're super easy to cook with and very versatile. Like tofu, lentils tend to take on the flavor of the dish they're cooked in. You can add them to salads, pasta, healthy burritos, and more. 5. Pumpkin Seeds Nuts and seeds are an excellent source of protein. Specifically, pumpkin seeds are high in lean proteins. One handful of seeds has eight grams of protein. This makes it a great mid-day snack or addition to a meal. If you need a small boost of protein to meet your daily quota, grab a handful of seeds. Pumpkin seeds are great because you can add them to recipes or eat them on their own. Consider roasting a tray of pumpkin seeds in your favorite herbs and spices. 6. Low-fat Yogurt Dairy gets promoted as a healthy food option because of its calcium levels. But, for gaining muscle and losing weight, most dairy products are too high in calories from fats. The alternative is to choose low-fat varieties, like low-fat Greek yogurt. In a regular serving of Greek yogurt, there are 10 grams of protein. This is an awesome base to add other proteins, like nuts or seeds. Yogurt also contains probiotics which improve gut health. 7. Turkey Breast Turkey is a perfect alternative to chicken breast. The protein count is similar; 51 grams of protein in a six-ounce serving. Some argue that turkey is the better lean meat for building muscle. The protein to fat ratio is better in turkey, and it contains slightly fewer calories. Specific amino acid profiles are also higher in turkey breast. Turkey breast can be harder to find in the grocery store than chicken breast. You may need to go to a butcher shop or a local farm to find it. Luckily, around the holidays, every grocery store carries turkey roasts which contain breast meat. 8. Salmon Salmon is a grocery cart staple for anyone trying to lose weight and increase muscle. A six-ounce fillet of salmon contains 46 grams of protein. It's also bursting with omega-3 fatty acids. Many prefer to buy wild Sockeye Salmon because it tastes better than farmed salmon. Salmon caught in the wild have been eating a natural diet. Farmed salmon have contaminants from their environment that gets absorbed into their meat. For maximum flavor, leave the skin on while cooking. 9. Tempeh What is tempeh? This soy-based food product is a mystery in the Western world. It originates from Indonesia and involves compacting soybeans into a patty form. Unlike tofu, tempeh has its own unique flavor. It works best as a nutty and savory addition to any recipe. And, it contains more fiber than tofu. One cup of tempeh contains 33 grams of lean protein. It's also high B vitamins, magnesium, and zinc. 10. Eggs You can cook eggs in a variety of ways. Some recommend only eating the whites of the egg, others eat eggs raw. Your method of choice depends on your fitness goals. To get lots of lean protein, mix two egg whites and one egg yolk together for a scramble. The yolk is the part with the highest calories and fat. You still need some fats in your diet, so make sure to get a serving through the yolk. One large egg has 6 grams of protein. The average person dieting should be aware of how many yolks they consume because of the cholesterol content. Those interested in bodybuilding might eat more than the average person. 11. Cottage Cheese Your new late-night snack needs to contain cottage cheese. This mild-flavored cheese has tons of essential nutrients and lean protein. One cup of cottage cheese contains 28 grams of protein. It's low in fats and carbs and high in B vitamins. As a snack, add granola and seeds to cottage cheese in a bowl. You can also add cottage cheese to pancake mix, and substitute mayonnaise and sour cream for it. 12. Round Steak Red meat can contain lean protein, but it depends on the cut. Round steak is from the rear of the cow. The different parts of the round are each a specific cut of meat. The cuts from this area are lower in fats with ample protein. They include top sirloin, bottom sirloin, and the knuckle. A six-ounce serving of round steak contains around 46 grams of protein. Round steak is best cooked as a roast. Then, the leftovers sliced into thin pieces to use on sandwiches. 13. Canadian Bacon You don't have to give up bacon because you're trying to lose weight. Switch to Canadian back bacon and you'll stay on track. Canadian bacon has far less fat than regular bacon. And, it has 30 grams of protein per six-ounce serving. You will notice less grease when frying Canadian bacon because of the low-fat levels. Use a healthier oil for frying if you can, like avocado oil. 14. Peanut Butter There's nothing like a peanut butter sandwich to satisfy your hunger. Peanut butter is a symbol for protein, but the amount varies by brand. It's best to choose a natural peanut butter without preservatives and sugars. Almond and cashew butter get promoted in the natural section a lot. But, peanut butter still has more protein. A two-tablespoon serving contains eight grams of protein. You can also find natural peanut butter powder which has even less fat with the same amount of protein. 15. Quinoa If you haven't swapped rice for quinoa in your diet, what are you waiting for? Quinoa is another superfood packed with nutrients like fiber and protein. This whole-grain has more fiber than any other grain. It also has high amounts of manganese and magnesium. Quinoa contains all nine essential amino acids making it a complete protein. One cup of cooked quinoa contains eight grams of protein. Add in a lean meat and some veggies and you have a lean muscle-building meal. 16. Pork Tenderloin Pork tenderloin makes a healthy alternative to chicken and turkey. At 52 grams of protein per six-ounce serving, pork packs a punch. With less than 10 grams of fat per serving, pork tenderloin is great for building muscle. The majority of its calories come from its protein, not from fats and carbs. The American Heart Association decided that pork tenderloin counted as a "heart-healthy" meat. Rotating between pork tenderloin, chicken breast, and turkey breast ensures you get a variety. 17. Low-fat Milk Low-fat milk means that fat makes up one percent or less of the nutritional value. While we need some healthy fats to function, regular milk contains too much. Low-fat milk's protein to fat ratio is perfect for weight loss and muscle-building. A 16-ounce glass of low-fat milk contains 16 grams of protein and only 4.7 grams of fat. Not only does it have slightly more protein than regular milk, but it has fewer carbs. If you're not a fan of milk's taste, you can hide it in a healthy smoothie. Make it the base of your smoothie with water, then add in berries, seeds, and low-fat Greek yogurt. 18. Beans Beans are a hearty and filling pantry staple that can get used in most meals. They're inexpensive and accessible in every grocery store. The beans with the highest amounts of protein are soybeans, large white beans, and Roman beans. These are closely followed by pinto, kidney, and black beans. Consider making a big batch of chili using beans and lean meats. Freeze individual portions and use them as healthy meal options when you don't feel like cooking. 19. Beef Jerky For a snack between meals that won't spike your insulin and gives you protein, grab a bag of jerky. You should avoid some jerky brands because they're packed with preservatives. But, there are many brands of beef jerky that are great for weight loss and muscle building. One ounce of beef jerky contains 13 grams of protein. Look for brands that are low-sodium and made from all-natural ingredients. You could also make your own beef jerky at home so you can control what's in it. 20. Swiss Cheese Of all the cheese in the dairy aisle, Swiss has one of the highest amounts of protein. The protein to fat ratio of low-fat Swiss cheese is 8-1. A one-ounce serving of Swiss cheese has eight grams of protein. Swiss cheese is great for sandwiches, tuna melts, and veggie pasta. Kids especially like this cheese because of the holes, making it a fun and healthy option for their meals. Some other cheeses with high protein are Parmesan, Romano, and low-fat cheddar. Ready to Incorporate Lean Protein into Your Diet? Whether your fitness goal is to lose weight or build more muscle, you need protein. It's important you choose items with lean protein because they have lower fat and carb amounts. You want the majority of your calories to come from the item's protein. You're not limited when it comes to choosing lean protein examples. You can be vegan, vegetarian, and gluten-free and still eat lean proteins. Check out the list about for the best lean proteins. Consider adding one new lean protein to your diet every day. For more information on losing weight, getting stronger, and eating well, check out the blog.
TUDCA, or tauroursodeoxycholic acid, is a type of water-soluble bile naturally found in the body. It's produced in the gallbladder and used to break down dietary fats and aid in digestion. It's also effective in cleansing and supporting the liver. Keep reading to learn more about TUDCA and some of its amazing benefits. The Function of the Liver The liver sits under your ribs on the right side and is about the same size as a football. It's responsible for filtering the blood and getting rid of toxins that accumulate in the body. Having a healthy liver is vital to having a healthy body. This is the reason you hear so much about people doing liver cleanses. A sluggish liver shows up as: Weight Loss Stalls Bad Moods Difficulty Gaining Muscle Build-up of Free Radicals Chronic Fatigue Swelling in the Legs and Abdomen Rosacea Faulty digestion and insufficient detoxification processes cause these symptoms. TUDCA helps optimize liver functioning. Let's look at the top five benefits for the liver. TUDCA Liver Support When it comes to liver health and healing, TUDCA offers three types of primary support. It protects cells, regulates enzymes, and fights infections. Reduces Cell Death TUDCA is a remarkable substance that prevents liver damage by removing toxic versions of bile acids. Most kinds of bile are both water and fat soluble, having a detergent effect. However, problems arise when bile backs up because it's not able to travel from the liver to the gallbladder and then on to the small intestines. Causes range from stones, pancreatitis, alcoholic liver disease, hepatitis, and pregnancy. When bile backs up in the liver (cholestasis), it can destroy cell membranes, which triggers a message for cell death. When cells die, scar tissue develops creating a condition known as liver cirrhosis. TUDCA and UDCA bile salts are strictly water soluble and protect cells from death. In fact, hospitals use tauroursodeoxycholic acid for treating cholestasis. Not only that, it reduces stress on all types of cell's endoplasmic reticulum providing positive metabolic effects. Prevents Hepatitis TUDCA prevents the hepatitis virus, types B and D, from infecting cells. It blocks the viruses access to the liver cells themselves. Of all the types of bile salts, TUDCA is the most effective at preventing hepatitis B. It does this because of its ability to decrease aminotransferase serum levels. Regulates Liver Enzyme Levels High levels of the enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST) are a tell-tale sign of liver problems. Hepatitis and primary biliary cirrhosis are two such problems. TUDCA decreases these enzymes. Other Possible TUDCA Benefits TUDCA supplements have many more benefits in other areas besides the liver; from improving insulin sensitivity to shrinking gallstones. Here is a couple we thought you should know about. Brain Cell Support It's thought that tauroursodeoxycholic acid prevents cell death in the brain caused from things such as degenerative diseases and toxins. Research is ongoing in this area. Brain cell death is associated with: Parkinson's Disease Huntington's Disease Lou Gehrig's Disease Alzheimer's Disease Stoke Heart Attacks TUDCA protects cells and counteracts the plaques, enzymes, and acids which cause the conditions listed above. Diabetic Complications Tauroursodeoxycholic acid may have beneficial uses for diabetes treatment. One such application is with diabetic retinopathy. Retinopathy is a complication where the light sensing tissues in the eye, or retina, become damaged. Findings show that TUDCA prevents damage in retinal cells exposed to high levels of sugar. Another potential use is with blood copper levels. Often, diabetic patients have high levels of copper in their blood. TUDCA reduced copper levels to normal when tested in mice. Final Thoughts TUDCA is a natural liver supplement that provides many benefits for health and longevity. The research on possible medical uses for TUDCA continues to show promise. Have more questions about TUDCA or another health supplement? Feel free to contact us.