Is Strength Training Essential?

strength-trainingIn every activity that we do everyday, we need strength. Whether it is just a simple task or a task that requires enormous physical strength, you need to have strong muscles. This is essential even if you do not engage in physically intensive activities. When you have strong muscles, this also shows that you are physically fit and healthy. In your workout training, you should include having your own strength training. So, why is this important? Why do you need this in your regular exercise routine?

Strength Training Can Improve Your Bones and Joints

A lot of people experience various bone and joint related problems once they get old. As such, while you are still young, you need to have strength training. This is considered to be one of the most effective ways for you to prevent bone density loss. By having strength training, you also can strengthen your bones and joints. In fact, there are studies showing that those people who have arthritis get to reduce the pain if they have this kind of exercise. With regular strength training, you can have stronger bones and joints. This will also boost your endurance which is definitely essential in your day to day life.

Keeps Your Blood Sugar Level in Check

But apart from the benefits that it can give your bones and joints, it can also aid in managing blood sugar levels. Nowadays, with most people eating foods that contain too much salt and sugar, everyone is having a hard time in managing their blood sugar level. No wonder there are many who suffer from diabetes. And since the muscles store glucose, it is said that muscle mass can be of aid especially when it comes to keeping your blood sugar in check. This only means that you can reduce your risk of having type 2 diabetes. And last but not least, don’t forget the benefits of BCAA on blood sugar regulation and strength training.

Boost Metabolism

To avoid gaining weight and to keep your body physically fit, you need to have strength training. Lack of exercise is one of the reasons as to why both children and adults suffer from obesity and weight management related problems. Since increasing muscle mass through strength training can boost metabolism, you can get rid of body fats and burn more calories. Increasing your metabolism through strength training can help you your body fit and burn calories.

Good for the Brain

Having strength training routine can definitely give a lot of benefits for your physical health. But apart from the benefits that the body can get, it is also good for the brain. Experts say that weight training can actually boost your brain. There are different studies that saying that as people age, strength training can keep your brain sharp. You can avoid experiencing memory decline when you include strength training in your program.

Strength Training Makes You Look Good

Last but not the least, strength training can make you feel good about yourself. You can build leaner muscles, also with the aid of bcaas. For men, this is highly desirable. For women, they can always find just the right strength training that will give them exactly that gorgeous and physically fit body they desire.

Posted on Monday, January 12th, 2015 at 8:21 am

Don’t Just Look Smart, Be Smart – Boost Your Brain Power

superfoods_brain powerjpgAre you having difficulty in memorizing a few lines from your book? Do you often forget names of people who have been recently introduced to you? Know that you’re not alone.

Nevertheless, you don’t want to remain in the quagmire of your lost memories forever, right? So, you would want to boost your brain power so that you can succeed in your endeavors.

You can do this by eating the right food and following a healthy lifestyle. To help you out in the process, here are good pointers for you.

Foods that can boost your brain power

Chemistry books confirm that the brain uses carbohydrates as its main source of energy. The brain needs energy to operate, and glucose from carbohydrate breakdown is vital for the brain’s proper function.

Low glucose concentration in the blood is called hypoglycemia, and this condition affects the brain first. This is one of the reasons why people who haven’t eaten for a few days lose consciousness. The brain no longer has energy to operate – like a car that has run out of gas.

If you experience syncope (fainting) due to hunger, eat two teaspoonful of sugar and drink lots of water afterwards. You can also munch on sweetened candies or take in anything that has carbohydrate or sugar in it. This is because carbohydrate is metabolized to simple sugars by your body.

Whole wheat is preferred as your main source of carbohydrate rather than complex carbohydrates. Examples of carbohydrates are starch, rice, and pasta. It’s important to note though, that too much carbohydrate intake can lead to obesity and weight problems, and is contraindicated also in individuals with diabetes.

The US Center for Diseases Control (CDC) revealed that the prevalence of obesity is one of the major health issues in the country. So, beware of this.

CDC also stressed the importance of including fruits and vegetables in your diet – especially in young children – to maintain good health. Children need 1 to 3 cups of these nutritious foodstuffs daily. Watch out for those potatoes though, because they’re rich in calories that can make you gain weight.

Although the National Institutes of Health stated that there’s still insufficient evidence that food can prevent Alzheimer’s, there are other studies that point out that the right food can boost your brain power.

Animal studies have also indicated that blueberries help protect the brain of animals as Dr. Steven Pratt from Scripps Memorial Hospital observed in most studies.

A study conducted by Smith et al from the University of Oxford, proved that homocysteine-lowering B vitamins can slow down the brain atrophy of the elderly who have mild cognitive impairment. Hence, it’s an excellent food for your brain.You can obtain these powerful brain-boosters from vitamin B supplements or multivitamins.

Eating a well-balanced diet and avoiding foods that muddle the mind such as alcohol and illicit drugs can help a lot in keeping your brain clear and in tip-top shape. After all, a healthy body indicates a healthy mind, too.

Posted on Friday, January 9th, 2015 at 3:22 am

Is It True That Whey Protein Helps Reduce Diabetes?

Weight Loss Shake - Protein PowderType 2 diabetes is one of the widely prevailed illnesses across most populations and cultures worldwide. Experts argue that many genetic causes could be behind this condition. There is no doubt that type 2 diabetes in its management pose serious challenges to medical practitioners across the world. However, there appears some hope now to reducing type 2 diabetes patients by increasing whey consumption in meals.

One of the research studies reveals that whey protein consumption is helpful in reducing risk of diabetes and cardiovascular issues in obese adults. This is possible because whey protein accelerates body metabolism, lowers insulin resistance resulting into reduced sugar in blood stream. Obesity is a major issue across the globe and the US in particular. It has been estimated that over one-third adult population and almost 17 percent children are suffering from obesity. Obesity leads to type 2 diabetes and cardiac issues in life. Blood fat levels in obese adults get affected by the kind of protein they consume during the meal.

Human body is made of cells and proteins constitute major building blocks in making of these cells. It is also widely known that proteins are necessary to build muscle mass of the body. Many research studies done in the past have already indicated that whey protein reduces fat levels and enhances insulin production that, in turn, helps reduce blood sugar levels; however researchers were unable to explain actual mechanism behind this. The new study throws more light on this. Human cells contain a gene called glucagon-like peptide 1 receptor (GLP-1). The gene releases Glucagon-like peptide 1 (GLP-1) hormone when meal is taken. GLP-1 stimulates insulin secretion. The lower GLP-1 level in blood streams means the enhanced blood sugar levels and A1C levels. Moreover, GLP-1 not only helps reduce appetite but also improves functioning of the beta cells of pancreas. Type 2 diabetes patients are often found to have diminished GLP-1 functioning.

The study involved 14 type 2 diabetes subjects. Their meals were supplemented with whey on one day and with lactose and ham on another day. Their blood samples were investigated after a few hours for the readings of serum insulin, blood glucose, and GLP-1. The insulin responses were significant after meal when whey protein was included in the meal. Clinical nutritionists suggest that whey proteins enhance metabolism of not only healthy people but also those who are obese. Dietary protein leads to higher metabolic activity in comparison to carbohydrates and fats. It has been established that whey is a much superior metabolism-enhancing protein when compared with soy or casein. The reason is that it contains much higher proportion of leucine in comparison to other proteins – in the range of 50% -75% that helps stimulating muscle metabolism. Insulin is essential for blood sugar metabolic activity. Consumption of over 20 grams of whey protein per day enhances insulin production significantly resulting into a complete blood sugar metabolism.

If you want to get rid of type 2 diabetes, introduce whey protein in your meals replacing carbohydrates. By this process, also increase your vigor and energy levels to feel more cheerful in life.


 Jakubowicz, D, Froy, O. (2013). Biochemical and metabolic mechanisms by which dietary whey protein may combat obesity and Type 2 diabetes. The Journal of Nutritional Biochemistry. 24(1):1-5

Holst, J.J. (2007). The physiology of glucagon-like peptide 1. Retrieved January 26, 2015 from

Posted on Monday, December 1st, 2014 at 10:21 pm