You have probably heard of the antioxidant called glutathione, but did you know NAC helps produce it? There is currently research taking place in hospitals around the country on NAC and how it interacts with the body. There are benefits to taking NAC supplements like detoxifying the body and increasing glutathione. Here is an explanation of how natural NAC supplements can help boost the levels of glutathione in your body. What's NAC? NAC, otherwise known as N-Acetylcysteine, is an amino acid. Your body needs this amino acid in order to effectively make glutathione, which is a powerful antioxidant enzyme. Hospitals commonly use NAC both in oral form and intravenously for a few different reasons. One of those reasons is that it helps the body restore itself after it's been exposed to specific chemicals. NAC helps neutralize harmful toxins in the body and more specifically, the liver. The NAC will prevent damage from taking place to your cellular DNA. Taking NAC supplements to offset a deficiency can increase the body's overall health. NAC Supplements You can typically find NAC supplement pills that range in-between 300 to 900mg. NAC isn't an essential vitamin, so there isn't a recommended daily intake. Based on the dosage and manufacturer, however, the box may recommend taking the NAV supplements 2-3 times a day. People with low glutathione levels are seeing improved levels after taking NAC in a hospital setting. Glutathione levels can decrease as we age and some people naturally have lower levels at a younger age as well. Decreased levels of glutathione can also be due to exposure to heavy metals like cadmium, mercury, and lead. Supplements of NAC can help restore the body back to normal levels of glutathione. Other Possible Uses Studies also show that NAC helps restore the body to get healthier after exposure to certain toxins and chemicals. Other research shows that NAC can aid in treating viral infections, degenerative diseases, and arthritis. HIV and AIDS are other diseases that also slow their progression after taking NAC supplements. People with low levels of glutathione often have problems with cataracts, Parkinson's, Macular degeneration, cardiovascular disease, and Alzheimer's. Benefits to the Body NAC supplements have been helpful in aiding the production of glutathione in the body. Research on this is an ongoing process but shows many signs of benefits to multiple areas of the body. RUI Products is one of the leading Peptide and RC providers in the supplement industry. Take a look at our blog for more research and information on supplements.
Last year, probiotic sales generated $45 billion. By 2022, that revenue will reach $64 billion. Why are increasing numbers of people taking a daily probiotic? As research is done to answer the questions "are probiotics good for you" and "are probiotics safe", the resulting evidence shows amazing benefits. Here are five little-known reasons why it's smart to take probiotic supplements. 1. Improve Your Mood Of all the reasons you may have heard about why probiotics are good for you, you probably haven't heard about them improving your mood. Probiotic pills turn your gut into a healthy balanced, environment. The good bacteria in your gut is responsible for making 90% of your serotonin, also known as the happy chemical. That means that replacing the good bacteria in your intestines makes it possible for you to have more happy chemicals zipping around your body. You probably always suspected that your stomach was related to your happiness. Now you know it's true! 2. Maintain a Healthy Weight Having enough good bacteria in your gut helps speed up your metabolism. It also promotes weight loss. A recent study compared two groups of women. One group took a placebo and the other took a probiotic. Over 6 months, the women who took a probiotic pill lost more weight. On the flip side of this phenomenon is lack of fauna in your intestines. When your gut doesn't have enough good bacteria, your body triggers cravings for certain high-fat or high-sugar foods. If you give in, you will probably gain a few pounds you don't want. On top of daily probiotics, some people use fat burners to combat weight gain. 3. Fight Bad Breath Countless products exist for consumers to fight bad breath. From mouth sprays to chewing gum to mints and mouthwash, there's a lot of options out there. Yet, all of these just mask bad breath. They don't treat it. Nearly 90% of bad breath is caused by the growth of oral bacteria. Taking a probiotic called Streptococcus salivarius K12 helps balance the levels of bacteria inside mouths. This daily probiotic reduces the growth of the microbes that cause bad breath. 4. Feel Less Tired People who suffer from chronic fatigue feel tired even after a good night's sleep. Up to 4 million Americans suffer from this condition. Now research has shown that one of the causes of chronic fatigue may stem from problems with your digestion. Digestion issues often stem from an unhealthy gut. Swallowing one of the best probiotic supplements each day can enable your stomach to digest properly. As a result, you will have more energy to get through your day. 5. Boost Immune System Taking a daily probiotic prevents bad bacteria from growing in your intestines. The resulting good bacteria is a great protection against various infections. Some probiotics also help the body make more antibodies to fight infection. One study showed that taking probiotic pills reduced women's risk for urinary tract infections by 50%. Another studied showed that probiotics made a difference in how long children suffered from respiratory infections. Find the Right Daily Probiotic For You There you have it! Five amazing benefits of taking a daily probiotic that you never considered. And that's on top of the benefits probiotics have on your gut. Check out our large selection of supplements at RUI Products.
Testosterone is a hormone secreted by the testes in men. It's also created by women, but in smaller doses. Testosterone has been recently hailed as a miracle supplement, offering perks such as burning fat, increasing libido, and even enhancing efforts at bodybuilding. The testosterone drug industry grew over 58% from 2013 to 2018, making this industry a strong one. Are testosterone drugs and boosters worth it? Should someone even buy testosterone? Keep reading to learn more about testosterone boosters and what they can (and can't) do. Why Do Some People Buy Testosterone? It's important to list some of the reasons to buy testosterone in the first place. Interestingly enough, there are a lot of reasons why testosterone is a popular supplement. Here are a few reasons testosterone drugs and boosters are growing in popularity. 1. Declining Levels of the Hormone After the age of 30, many begin to experience a decline in their testosterone hormone levels. This may lead to decreased libido, energy, and even gaining weight. Decreasing hormone levels affect millions of people every year, leading to research into how testosterone can reverse these effects. 2. To Lose Weight Research shows that obese participants with a testosterone deficiency benefit from testosterone therapy. Research has found that testosterone therapy provides participants with sustained weight loss. The best part is that the patients haven't relapsed and regained the weight. But how exactly does the hormone help with weight loss? The hormone works by blocking the uptake and storage of fat and also increasing the number of fat burning receptors. 3. To Enhance Physical Performance Probably the number one reason that people choose to buy testosterone is to increase physical performance. Testosterone increases protein synthesis while also increasing muscle mass and strength. In addition to these benefits, testosterone also increases endurance and boosts athletic performance. Are There Any Negatives to Testosterone Boosters? Here are some cons of using testosterone boosters: Increase in acne/oily skin Sleep apnea Aggression/Irritation If used illegally with anabolic steroids, testosterone can cause baldness, irreversible infertility, shrinkage of testes, loss of libido, erectile dysfunction, and profuse sweating. What are Some Ways to Take Testosterone? You can take prescription testosterone in many ways. Some common methods are through injection, through the skin using a roll-on, gel, or patch, a nasal spray, or an oral tablet. You can even inject a slow-releasing capsule under the skin. Are There Natural Remedies? Here are a few ways to naturally boost testosterone: Limiting alcohol consumption Getting enough sleep Controlling stress levels Avoiding "starvation diets" and extreme fasting for long periods of time Controlling weight/staying lean Avoiding chronic endurance training, but still exercising regularly Assuring enough Zinc and Potassium in a diet Final Thoughts Many buy testosterone to combat natural decreases in the hormone, and many experience positive outcomes because of it. It's important to note the benefits, risks, and even potential natural alternatives to testosterone before use. For more information about testosterone drugs and boosters, visit our blog today.
When you think of protein powder, what's the first image that comes to mind? Probably a beefed-up dude making a post-workout shake, right? Well, we think it's about time we rebrand the image of protein powder. When you look in the mirror, do you like what you see? If you answered no, welcome to the club. In fact, 90% of people are dissatisfied with their body image. In an effort to change this, consumers look toward protein supplements as a healthy way to increase lean mass while decreasing fat. It's pretty simple: everyone wants to cut down on carbs without feeling hungry. We've all been there. That's why we're taking a look at the soy protein vs whey protein debate! Soy Protein vs Whey Protein: The Debate But is it really as straight-forward as that? Perhaps not. You see, not all protein is equal. The debate has been around for ages: soy protein vs whey protein. Some people sing the praises of each, while others are scared of either due to bad press. You've probably heard the words 'soy protein' and 'whey protein' grunted between sets at the gym. But do you really know the difference and which is better for weight loss and muscle gain? With so many options on the market and an increasing amount of information available online, things can become confusing. If you need help trying to select the optimum protein supplement for your needs, read on. We lay down the facts you need to know about soy vs whey protein - making the choice an easier one. Packaging is more eye-catching than ever and promises are dished out about perfect abs and chiseled chests. When attempting to reach your #bodygoals, deciding on the best supplement for you is critical. You Are What You Eat They say abs are made in the kitchen and science proves this, indicating that calorie intake and diet account for 80% of weight loss. Of course, exercise is important, but what matters most is what goes into your mouth. For this reason, consumers need to be made aware of what exactly is in their protein supplement. As a consumer, it is imperative to do research and ensure your protein powder of choice is free of hidden ingredients, like sugar, which will wreak havoc on a journey to good health. A varied choice of protein supplements is essential, in order to find the one that will suit your needs. Check out this range of products to find one that fits best into your life. Remember, what is good for you may not be good for someone else. Certain dietary restrictions will limit your choice, especially for people with lactose intolerances. Whey protein is derived from dairy, meaning people with lactose or dairy intolerances should steer clear of it. Instead of whey, people with lactose intolerances should try whey isolate, which will cut down on any stomach issues. Carnivores vs Herbivores For vegans, the whey vs soy debate is even more complicated. Although whey is suitable for vegetarians, it's not going to cut it for vegans, as it is derived from cow's milk. Soy protein, on the other hand, is derived from the soybean legume, which is completely vegan-friendly. The benefits of soy include the isoflavones it contains, which are shown to reduce the risk of cancer. Other benefits include controlling blood sugar, lowering bad cholesterol and promoting a healthy body weight. Soy protein is extracted from leguminous soybean plant, which has been in the food chain for over 5,000 years. A cool fact is that it's the only plant-based protein considered to be a 'high-quality protein', as it contains all nine of the essential amino acids. Soy protein is made up of these amino acids in the correct ratios required to support muscle growth, development, and maintenance. It's also a good source of fiber, iron, zinc, B vitamins and calcium. It's good for you! The Gender Divide At the end of the day, women and men want the same thing: to look and feel good. We all want to feel confident in our bodies. But 'looking good' can mean different things to men and women. Women are afraid to gain bulky muscles when consuming protein supplements. Many women believe weight training combined with protein powder will equal bulk muscle gain and mass. Science shows, if done correctly, this is totally untrue. These days there are many products created with the specific needs of women in mind. They are low in carbs, fat, and sugar and facilitate lean muscle growth and weight loss. According to research, women can benefit even more from protein supplements than men. Because men often get enough protein in their daily diets and women don't, protein powders can be an easy way for women to reach their protein goals without increasing their fat intake. Experts emphasize the importance of protein in a woman's diet, especially when she is active or trying to lose weight. However, the amount of protein you should consume will vary based on your weight and activity level. Quick & Easy As said above, active women and men need more protein than usual. This amount of protein can be tricky to fit into a normal, busy schedule. The American College of Sports Medicine recommends athletes to consume between 1.2 to 1.7 grams of protein per kilogram body weight. When you're pushed for time or trying to cut down on meat, this amount of protein intake can prove challenging. Busy schedules mean that eating on the run is a reality for many of us. Protein powder comes in very handy here, as you can take a protein shake wherever you go. Sprinkling powder in soups or pancake mix is also a super easy way to bump up your protein intake. One of the best things about protein powders is their versatility and ease of use. A simple bowl of oatmeal can be transformed into a high protein breakfast with just a sprinkle of powder. Smoothies are another way to healthily and quickly add protein to your diet. Popping some protein powder into your usual smoothie recipe will provide a great meal replacement high in protein and low in fat and sugar. Just make sure to go easy on the fruit in your smoothie and you'll have a filling, low-calorie meal replacement on the go! As mentioned above, men are often more focused on gaining mass and less interested in the calorie count of the supplement. For them, protein powder can be added to by a variety of fruit, nut butter, and yogurt to even further, quickly increase the nutritional value. Taste and Texture One problem people report about protein supplements is a strange, chalky texture. While whey protein tends to have a creamier, smoother texture and a slightly nutty taste. Soy protein often has a stronger, nuttier flavor and is sometimes reported to have a grainier texture than whey. The key thing here is to try trusted brands and find one that has the right taste and texture for you. Many brands offer a variety of flavors and may add additives or stabilizers to create a creamier, smoother texture. This means that often, whey and soy protein supplements will end up tasting very similar to one another. However, the last thing anyone wants is to spend money on a product with nasty hidden ingredients. Preservatives, hidden sugar, and artificial sweeteners are just some of the ingredients we want to avoid at any cost. Check product ingredients carefully, especially if you find the product to taste very sweet. Bodybuilders in the House Hands up if you're a bodybuilder. Anyone out there? Generally, whey protein has been largely accepted as the superior choice of protein for bodybuilders. A study showed that whey protein is absorbed faster and stimulated muscle protein synthesis by two times the amount than soy protein. Research shows that whey protein has higher levels of amino acids, which are essential for muscle building. While soy protein can lower levels of the male hormone testosterone, which is important for muscle growth, whey protein reduces cortisol - a hormone that breaks down muscle after exercise. Researchers noted that after weight-lifting, muscle growth was even more pronounced in men who consumed whey protein in comparison to those who ate soy protein. Other studies confirm this and show an increase in lean body mass (muscle and bones) in those who ate whey compared to those who consumed soy. Due to this, researchers have confirmed that regular supplementation with whey protein is more effective in supporting lean body mass gains. Levels of testosterone are also important when talking about the relationship between muscle gain and protein powder. Optimal levels of testosterone stimulate muscle growth, increase muscle recovery and maintain your mood. How do whey and soy affect your testosterone, you ask? A study involving 10 male athletes showed that men who ate soy protein for 14 days had lower levels of testosterone after weight training than those who ate whey protein. The group eating whey also showed lower levels of the hormone, cortisol. Cortisol decreases muscle recovery and weakens immunity, making it a critical element in muscle gain and maintenance. Importantly, the study revealed no increase in estrogen in the men who ate soy. The verdict is: whey increases testosterone. Soy in moderation doesn't increase testosterone, but (contrary to popular belief) it doesn't increase estrogen either. Weight Watchers When it comes to whey protein vs soy protein for weight loss, science shows that both can be effective. Although whey protein comes out tops in this regard. Importantly, research on weight loss emphasizes that loss in body weight includes fat, muscle and even a bit of bone loss. It's obvious that everyone wants to lose more fat and less muscle. For this, you'll need to increase your protein intake to keep your muscle-tissue losses to a minimum. Protein supplements are the perfect way to save on calories while getting in the most protein as possible. All the calories in soy and whey protein powder come from protein and contain very little fat or carbs. This proves that protein powder is the route to take if you want to consume the lowest calories and the most protein. Even a very lean chicken breast has more fat per gram than good brands of protein powder. In general, if you want to lose body fat, make sure the protein supplement is made up of more than 50% protein. Beyond that, it boils down to preference. Your choice of protein should be informed by your lifestyle, goals, budget and importantly, the one that tastes best to you. The Whey to Go So, if you want to shed fat, boost testosterone and gain muscle, research says that whey is the better choice. If you need a plant-based option, soy protein isn't a bad choice either. Soy protein doesn't include many of the negative health effects popular science has claimed in the past. It's great for your heart and for your general well-being, even if it not as effective as whey in some respects. Still, soy protein provides the perfect alternative for any vegan or lactose intolerant person looking for a convenient alternative. For most people, whey protein will be the go-to protein source and for a very good reason. Whichever protein you choose, you should carefully monitor the effects it has on your body and mood. At the end of the day, we all want to make long-lasting improvements to our health and performance. With a wide range of high-quality products on the market, the soy protein vs whey protein debate has flatlined. Both offer great benefits in their own right. More important than the kind of protein is the choice of brand, as it's the added ingredients that make the difference. Essentially the choice is up to you. If you're still undecided, feel free to chat with us and find out more.
People who skip breakfast have a higher chance of gaining weight. Skipping breakfast doesn't mean you eat fewer calories. In fact, people who eat a protein-packed breakfast have feelings of fullness throughout the day, which means they eat less food. A breakfast that's high in protein also gives your body important nutrients it needs to make it through the morning. But eating protein in your breakfast doesn't have to be hard or distasteful. Take a look at these 15 recipes for protein pancakes that will change your breakfasts for the better. 1. Basic Protein Pancakes This is a simple recipe if you need to eat breakfast and get out the door fast. It's also a good option if you don't like fruit or other flavors in your pancakes. All you need for these pancakes is any type of protein powder and basic ingredients many people keep around the house. Here's What You Need: 1/4 cup cottage cheese 1/4 cup raw oats 1/2 cup egg whites 1/2 cup scoop of your preferred protein powder Here's What You Do: Mix all the ingredients together in a large bowl. Heat a griddle over medium heat. Pour the batter onto the griddle, using about 1/4 cup for each pancake. When the edges start to turn brown, flip the pancakes over. You can serve these pancakes as-is or top them with a spoonful of peanut butter. 2. Vanilla Banana Protein Pancakes If you are a person who likes adding some flaxseeds to your diet, these pancakes are the breakfast for you. They do take a bit more ingredients than basic protein pancakes. Here's What You Need: 1/8 teaspoon ground cinnamon 1/8 teaspoon sea salt 4 teaspoons baking powder 2 tablespoon flaxseed meal 1/4 cup vanilla protein powder 1/2 cup egg whites 1 cup rolled, uncooked oats 1 banana 2 eggs 1 tablespoon coconut oil (for cooking) Here's What You Do: Mix all the ingredients together in a blender until it creates a smooth batter (do not include the coconut oil). Heat a griddle over medium heat and grease with the coconut oil. Pour the batter onto the griddle, using about 1/3 cup of batter for each pancake. Cook the pancakes until bubbles form over the top. This should take between two to four minutes. Flip and cook on the other side for between two to three minutes. This will make four, large pancakes. Serve with sliced bananas and syrup. 3. Pumpkin Protein Pancakes These pancakes are the perfect breakfast for fall mornings. Who needs pumpkin spice lattes when you have pumpkin pancakes? You still get all the flavor without any of the refined sugars or flours. Here's What You Need: 1 drop liquid Stevia 1 tablespoon coconut oil (melted) 1/4 cup unsweetened coconut flakes 1 to 2 scoops of whey protein powder (vanilla ice cream flavor) 6 eggs (entire egg included) 2 egg whites 1 Banana Cinnamon (added to taste) Here's What You Do: Combine the coconut flakes, Stevia, melted coconut oil, and half the banana in a mixing bowl. Add enough protein powder to make the batter creamy (between 1 to 2 scoops depending on your preference). Sprinkle the cinnamon on top and mix well. Pour on a heated griddle and cook for a few minutes on each side. Turn the pancakes over when you see bubbles on the top or when the edge get crispy. Slice the other half of the banana and serve on top of the finished pancakes. 4. Sweet Potato Protein Pancakes You might not think of putting potatoes in your pancakes, but as long as you're using sweet potatoes, they can make a flavorful and sustainable breakfast. And these pancakes still don't take a lot of effort to whip up. Here's What You Need: 1/8 teaspoon ground cinnamon 1/2 teaspoon vanilla extract 1/2 teaspoon baking powder 1/4 cup flaxseed meal 1/4 cup vanilla protein powder 1 cup egg whites 3/4 cup mashed sweet potatoes (or a single large sweet potato) Here's What You Do: Combine all the ingredients in a blender. Melt a tablespoon of coconut oil over a warm griddle and pour the batter onto the pan. Cook about 2 to 4 minutes on each side. Both the top and the bottom should be golden brown in color. 5. Oatmeal Protein Pancakes If you don't have a lot of time in the morning, you can make the batter for these pancakes in advance and store it in the refrigerator. Here's What You Need: 1 1/2 teaspoons baking powder 1 1/2 teaspoons cinnamon 1/4 cup water 1 cup raw oats 3 egg whites 2 packets of your preferred sweetener 1 scoop of your preferred protein powder Here's What You Do: Blend all the ingredients in a blender until the batter is smooth. This will take between 30 and 60 seconds. Cook on a heated griddle until golden brown. If you want some more flavor in your pancakes, you can add your choice of fruit to the batter after blending it. 6. Strawberry, Apple, Blueberry Protein Pancakes This protein pancake is for all the fruit lovers out there. If strawberries, apples, or blueberries aren't your favorites, you can mix and match other fruits instead. Here's What You Need: 1/8 cup blueberries 1/8 cup coconut flour 1 cup chopped apples 1 scoop strawberry protein powder 3 egg whites Here's What You Do: Mix all the ingredients but the strawberries together until the batter is consistent. Pour the batter onto a heated griddle and put several blueberries on each pancake. Cook until golden brown on both sides. 7. Almond Butter Protein Pancake These pancakes let you prepare your breakfast from scratch without a lot of preparation work. All you have to do is mix everything together and eat your healthy, delicious pancakes. Here's What You Need: 1/4 cup water 2 tablespoons syrup (sugar-free) 1 tablespoon almond butter 3 egg whites 1 packet of Splenda 1 scoop whey protein (vanilla ice cream flavor) Here's What You Do: Combine all the ingredients together. If the batter is too stiff, add another tablespoon or two of water. Cook on a griddle over medium heat. Serve with another tablespoon of almond butter and more Splenda and syrup to taste. 8. Blueberry Protein Pancakes There's nothing that compares to a classic blueberry pancake. When you add the right ingredients, you can take your childhood favorite and turn it into a healthy meal that will hold you over until lunch. Here's What You Need: 1 teaspoon baking powder 1/4 cup blueberries 1/2 cup unsweetened applesauce 1/2 unsweetened almond milk 1/2 cup oats 2 packets of Stevia 6 egg whites 1 dash of cinnamon 1 dash of salt Here's What You Do: Mix all the ingredients in a blender except for the blueberries. Warm a griddle over medium heat and pour 1/4 cup of batter into small circles. Sprinkle several blueberries on the tops of each pancake. Serve with extra blueberries, syrup, cinnamon, or applesauce. 9. Chocolate Protein Pancakes Chocolate pancakes don't have to be full of sugar. If you have some chocolate protein powder, you can eat chocolate pancakes for breakfast every day without any guilt. Here's What You Need: 1 teaspoon ground cinnamon 2 tablespoons unsweetened cocoa powder 1/4 cup chocolate protein powder 3/4 cup rolled, uncooked oats 2 bananas 4 eggs Here's What You Do: Add all the ingredients in a blender and mix until the batter is smooth. Pour the batter onto a warm griddle and cook for about 2 to 3 minutes on each side. Serve with maple syrup and a helping of raspberries. 10. Red Velvet Protein Pancakes These pancakes make it feel like you're eating cake for breakfast. Because you can use any flour you want for this recipe, you can also make these pancakes gluten-free. Here's What You Need: 1/2 teaspoon baking powder 1/4 cup egg whites 1/3 cup flour 1/2 cup beet juice 1 scoop Muscle Milk powder (light cake batter flavor) Here's What You Do: Mix the ingredients together in a bowl until creamy batter forms. Pour the batter onto a griddle and cook until both sides are golden brown. Serve with your choice of butter or cream cheese. 11. Vanilla Caramel Protein Crepes These crepes might not be the same as a pancake, but they taste just as good. You can fill your vanilla caramel protein crepes with your choice of fruit, cream, or chocolate. Here's What You Need: 1 pinch of salt 1 1/2 teaspoons of coconut oil 2/3 cup ground oats 1 cup almond milk 2 scoops whey protein (vanilla caramel flavor) 2 egg whites Here's What You Do: Mix each of the ingredients in a blender until the batter is smooth and thin. Let it sit covered in the refrigerator for at least one hour. Heat a skillet over a medium fire. Pour 1/4 cup of batter into the pan, and tilt the pan so the batter covers the entire surface. Cook for 2 to 4 minutes then flip it over and cook until golden brown. Spread a layer of Nutella and bananas over the crepe, roll it up, and enjoy. 12. Kefir Protein Pancakes Kefir tastes a lot like yogurt, so it makes a great ingredient for a breakfast pancake. It's also full of nutrients, such as calcium, potassium, and protein. Here's What You Need: 1/2 teaspoon salt 1 teaspoon vanilla extract 1 1/2 teaspoon baking soda 3 tablespoons peanut butter 1/2 cup low-fat milk 1 cup of your favorite berries 1 cup flour 1 cup oat flour 2 cups kefir 1 egg 2 egg whites Here's What You Do: Beat the eggs, milk, kefir, and vanilla extract together in a large bowl. Mix the dry ingredients (baking soda, flour, oat flour, and salt) together in a separate bowl. After mixing, add the dry ingredients into the wet ingredients. Stir this together until the batter is moist. Pour the batter onto a heated griddle and cook for 1 to 2 minutes on each side. Melt the peanut butter in the microwave until melted. Serve the melted peanut butter and your choice of fruit over the finished pancakes. 13. Peanut Butter Chocolate Protein Pancakes Peanut butter and chocolate is a combination many people use in sweets and desserts, but it goes just as well in pancakes too. If you want your breakfast to taste a bit sweeter, you'll want to try these peanut butter and chocolate pancakes. Here's What You Need: 1 tablespoon powdered peanut butter 2 tablespoons raw coconut flour 1 cup liquid egg whites 1/2 scoop chocolate peanut butter protein powder Here's What You Do: Combine all the ingredients together in a large mixing bowl. The batter will be thick. Pour the batter onto a griddle and cook like a normal pancake, about 2 to 3 minutes on each side. When the pancakes are done cooking, top with more peanut butter and sugar-free syrup. 14. Lemon Blueberry Protein Pancakes When you put blueberries and lemon together, you get something that is both sweet and citrusy at the same time. This flavor makes for a light and refreshing way to start your day. Here's What You Need: 1/2 teaspoon baking soda 2 teaspoons grated lemon peel 1 tablespoon lemon drink mix (sugar-free) 1/3 cup oat bran 1/2 cup blueberries 5 egg whites Here's What You Do: Mix all the ingredients in a bowl and whisk them together until the batter is consistent. Cook over medium heat until bubbles start to form on the top of the pancake. Flip and cook for another 1 to 2 minutes. Enjoy these pancakes with sugar-free syrup and greek yogurt. 15. Cinnamon Pumpkin Pie Protein Pancakes During Thanksgiving season, there's nothing better than pumpkin pie. Well, except for eating pumpkin pie pancakes for breakfast. These are an easy and delicious recipe to make for the family during the holidays. Here's What You Need: 1/2 teaspoon cinnamon 1/4 cup pumpkin 1/3 cup old-fashioned oats 1/2 cup egg whites 1 scoop of whey protein (cinnamon swirl flavor) Here's What You Do: Mix all the ingredients together until the batter is smooth. Dump the batter onto a hot griddle and cook until both sides are golden brown. You can serve these pancakes with sugar-free syrup, bananas, or almond butter. The Best Protein Pancakes for Breakfast Living with a healthy diet doesn't mean you have to cut out pancakes. Instead of covering them in processed sugar, turn them into healthy, protein-packed meals. Once you taste these protein pancakes, you won't want to go back. Looking for some other health supplements to add to your lifestyle? Take a look at some of our options.
When it comes to supplements, "creatine" is practically a buzzword in weight rooms and gyms. It's touted by personal trainers, fitness gurus, and bodybuilders who design their lifestyle around developing and maintaining a muscular physique. But does creatine work? There have been many studies on the supplement with varying results. In this blog, we explore this natural chemical and how it impacts its users' health, from its effectiveness in promoting muscle mass to its overall impact on the body. What is Creatine? Creatine isn't a manmade chemical. It originates naturally within the human body. The liver, kidneys, and pancreas all produce it from a combination of amino acids: arginine, methionine, and glycine. People can also consume creatine naturally through various forms of meat, including salmon, beef, and pork. This is because most creatine is stored within a creature's skeletal muscle tissue. But what is it, exactly? Simply put, creatine is a source of energy. It helps promote anaerobic exercise and stimulates muscle growth. This is why it's such a commonly used supplement. In order to accelerate muscle growth, many bodybuilders and other workout enthusiasts include creatine monohydrate. In its purest form, it has no calories, so it doesn't lead to weight gain. The Connection Between Creatine and Weight Gain The rumor that creatine causes weight gain is likely due to two factors: Those who take creatine will put on water weight Creatine mixed with other ingredients can lead to a high caloric drink Carolyn Brown, R.D., states that creatine users can anticipate anywhere between 2 to 4 pounds of water weight gain within the first week of taking this supplement. However, this isn't a bad thing. Water weight is soaked into your muscles, making them appear larger and fuller. Individuals who experience weight gain beyond the typical water weight are most likely experiencing this as a result of a bad diet combined with consuming a high-priced supplement chock-full of flavoring ingredients. Performance and Potential Health Risks Creatine's results vary tremendously based on several factors, including genetics, diet, exercise, and the quality of the supplement. The most popular form of creatine comes as a powder. Liquid creatine and Creatine Ethyl Ester (CEE) tend to break down in the blood system before they ever reach the skeletal muscular tissue. As a powder, creatine is more stable. However, not all powders perform the same way. It must be soluble. If the powder congregates at the bottom of the drink rather than blending with the liquid, it is less likely to absorbed by the body. Safety and Side Effects After extensive study by researchers and health professionals, creatine has been labeled as "Likely Safe" when taken: In doses of up to 25 grams for up to two weeks In doses of 4-5 grams for up to 18 months However, long-term use is considered "Possibly Safe" when taking up to 10 grams a day for up to 5 years. Some users may experience side effects, such as: Stomach aches Muscle cramps Diarrhea Nausea Because creatine causes water to gather within the body's muscles, hydration is essential. Dehydration is a risk when using creatine, especially during high-intensity workouts in warm or hot environments. Some users report irregular heartbeat when using creatine. However, there has yet to be sufficient evidence to support this. Users who experience irregular heartbeat may do so from additional supplement ingredients or other factors. It's important to note that creatine in high doses or in combination with certain medications can lead to kidney damage. Users should consult with their doctor prior to taking supplements of any kind if they: Are currently taking a prescription or over-the-counter medication Have any previous health issues, including kidney disease While creatine has generally been deemed safe to use, these risk factors can cause unexpected complications or side effects. Recommended Age Range Medical Doctor Jim King recommends that users under the age of eighteen avoid taking a creatine supplement. While there is no study that states it will have a negative impact on children or teenaged users, their bodies are in a phase of development. The impact creatine will have on that development is a risk that has yet to be evaluated. The Best Way to Use Creatine Creatine works best when coupled with a clean diet. If users pair it with processed foods and a menu high in sugar, he or she won't see the anticipated results. The main objective of taking a creatine supplement is to amp up its storage within the body's muscles. By taking regular doses of up to 25 grams daily for up to two weeks, users can give their muscles a rapid boost. However, this loading phase isn't necessary. Those who do opt into the loading phase will need to drop down to a "maintenance" level of approximately 5 grams a day, or one teaspoon, after the phase has ended. Because creatine may cause gas, it's often easiest to spread the daily regiment out through 3-4 small doses a day. This also helps increase your hydration, as it forces you to drink more than one glass a day. Creatine Supplement Cycles It is common for creatine supplement users to regulate their creatine intake with a cycling schedule. A common cycle includes eight weeks on and one month off, with the first week covering the loading phase. Yet healthy individuals with no medications or health issues may choose to simply take creatine all year around. There is currently no sufficient evidence for health risks due to long-term creatine supplement use. Users should see an increase in performance, muscle mass, and stamina. Exploring Creatine and Other Supplements Now that you know the facts behind the question, "Does creatine work?", you can begin exploring what products are on the market and whether they're effective. Experts in the field of supplements stress that quality is essential to producing the results. Start by browsing supplements online. See what the difference is in ingredients and ask how different formulas impact performance. Also, take into consideration the timing and serving sizes as well. Users will find results will vary, depending on genetics as well as their diet and the intensity of the workout.
Approximately 71 percent of U.S. adults (that's more than 170 million people) take some kind of dietary supplement on a regular basis. If you're part of this group (or think you should be) it's important to make sure you're taking the right supplements for your needs and goals. Read on to learn more about the science behind the best nutritional supplements. You'll also find out what you should be taking to promote general health, weight loss, and muscle gain. Why Use Nutritional Supplements? In a perfect world, we'd get all the nutrients we need from food alone. We don't live in a perfect world, though. Most people in the U.S. are dealing with some kind of nutrient deficiency, and nutritional supplements can help fill in the gaps. Multivitamins can help people cover their bases. People can also use them to make sure they're meeting the minimum requirements for essential vitamins and minerals. Individual nutritional supplements are great for helping generally healthy people meet specific nutrient requirements. These supplements can also help people meet specific goals. For example, you can use protein supplements for improving muscle recovery after a tough workout. Or, you can take vitamin C to boost immune system function during cold and flu season. Which Nutritional Supplements Should You Be Taking? There are tons of nutritional supplements on the market today. Some people would have you believe that you need to take every single one if you want to be healthy and achieve your fitness goals. In reality, though, there are some nutritional supplements that you can benefit from and many more that aren't going to make much of a difference to your overall health. The following are some of the best supplements for active people who want to lose weight, build muscle, and promote overall well-being. 1. Creatine Creatine is a great supplement for people who want to improve their strength and endurance. Creatine occurs naturally in the body. It's also found in meat, so omnivorous people often have sufficient levels without trying too hard. But, just about anyone who works out regularly can benefit additional creatine supplementation. This is because creatine can help replenish ATP (the source of energy for muscular contractions and other cellular functions). This, in turn, leads to faster recovery and better gym performance. Creatine supplementation is especially helpful for vegetarians, vegans, and people who don't eat meat very frequently. 2. Protein Supplements Whether you want to build muscle or lose body fat, you can likely benefit from at least occasional protein supplementation. Research shows that this is especially true for long-time athletes and gym-goers. Protein supplements help promote muscle recovery and reduce your risk of losing muscle mass when you're trying to shed extra pounds. Most people see the greatest benefits from supplementing with whey or casein protein powders (or a powder that combines the two). If you don't consume animal products, or if you don't handle dairy products well, you can also use a plant-based protein powder and see muscle building benefits. 3. Omega-3 Fatty Acids Omega-3 fatty acids are abundant in fatty fish like salmon and sardines. They can help improve mood and boost memory. They're also beneficial for reducing inflammation and promoting faster recovery after a difficult workout. If you don't eat a lot of fatty fish (at least three servings per week), you're likely deficient in omega-3 fatty acids. Look for an omega-3 supplement that contains DHA and EPA. The body often can't properly absorb supplements that contain ALA -- the type of omega-3 fatty acids found in flaxseeds and other plants. 4. Glucosamine and Chondroitin Glucosamine and chondroitin and both naturally occurring substances that reduce inflammation and promote tissue healing. For people who work out regularly, supplementing with a combination of glucosamine and chondroitin can help speed up tissue repair, relieve joint pain, and prevent damage. Glucosamine and chondroitin are powerful recovery supplements for athletes and active individuals. But, they take time to take effect in the body. Most people need to supplement with them for a couple of months before they start to notice improvements. 5. Multimineral Supplements Finally, it's important to make sure you're consuming a sufficient amount of essential minerals like calcium, zinc, and chromium. These minerals help the body utilize vitamins effectively. This means that, if you're taking vitamin supplements but not mineral supplements, you're likely not going to see any benefits. Minerals also work with anabolic hormones like growth hormone, insulin, and testosterone to promote muscle building and recovery. How to Choose the Best Nutritional Supplements If you're interested in picking up some of these supplements, it's important to do some research to make sure you're buying the right ones for your needs. These tips can also help you ensure you're buying high-quality supplements that will provide the greatest benefits. Find Out What You Need Most people aren't deficient in every single nutrient. So, instead of just taking a multivitamin and hoping for the best, it's helpful to get tested by your doctor to see which vitamins and minerals you're deficient in. You can also talk to your doctor about your health and fitness goals to see whether or not you need supplements like protein powder or creatine. Read the Labels Whether you're shopping in the store or online, it's important to pay attention to the ingredients in the supplements you're buying. Avoid products that contain lots of fillers and additives (such as food dyes, binders, and sweeteners). It's also helpful to buy supplements that have been tested independently. This is a sign that the manufacturer is dedicated to providing customers with a quality product. Be Willing to Spend a Little More for a Good Product Some nutritional supplements can be pretty expensive. It can be frustrating to feel like you're shelling out a ton of money for supplements, but it's important to remember that you get what you pay for. You don't need to spend an arm and a leg, but you also shouldn't necessarily be bargain shopping when it comes to your health. Pay attention to the price range for different supplements and try to find ones that fall somewhere in the middle. Shop for the Best Nutritional Supplements Today As you can see, there are lots of benefits to taking nutritional supplements, but you need to take the right ones for your health and fitness goals. If you're in the market for the best nutritional supplements, be sure to check out our online store today. We have a wide range of supplements designed for weight loss, muscle building, and general health, so there's something for everyone. If you want to learn more about specific supplements and how to use them, be sure to visit our blog as well.