5 Top food supplements for bodybuilding, good health and Immunity

5 Top food supplements for bodybuilding, good health and Immunity

To put these numbers in perspective, the average sedentary man needs about 56 grams of protein per day, and the average sedentary woman needs about 46 grams.

Egg yolks contain an average of 43 percent of the total protein content of the eggs and nearly all the water-soluble and fat-soluble vitamins and minerals in eggs are found in the yolk. Several studies have concluded that consuming whole eggs has far more significant benefits than eating egg whites alone. For example, a 2017 study found that young men who ate whole eggs immediately after resistance exercises had higher  rates of muscular metabolism than those who only consumed egg whites.The fact that most of an egg's nutrition is found in its  yolk should not be surprising. Biologically, egg  yolks are designed to be the primary source of nutrients for a growing embryo.

 The real threat to high cholesterol are trans fats and added sugars, not dietary cholesterol. Years ago, when scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have come to the conclusion that cholesterol in food is not the true villain — trans fats have a much greater effect on blood cholesterol. 
Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle.In fact,one study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol). 

So banish the old notion that an egg, specifically the yolk, is hazardous to your health. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels — and one egg contains 185 milligrams of dietary cholesterol. (If you have a history of high cholesterol or heart disease in your family, though, you may want to consult your doctor about how to limit your cholesterol intake.) Whole eggs are full of beneficial vitamins and minerals.

PEA PROTEIN:

1.Good for those who don’t consume animal protein and are lactose intolerant.

2.Aids in Weight Loss.

3.Supports Heart Health.
4.May Promote Kidney Function.
5.Increases Muscle Thickness.

6.Balances Blood Sugar Levels.

                       

A common misconception about vegetable-based natural protein powder supplements is that they don’t have the same effect on muscle growth and muscle recovery after workouts as dairy-based whey protein. However, that couldn’t be further from the truth. In fact, a 2015 study published in the Journal of the International Society of Sports Nutrition proved that pea protein was just as effective as dairy-based proteins at increasing muscle thickness after resistance training. 

The muscle-boosting benefits of protein may be due to the high quantities of L-arginine in pea protein, which are found in higher concentrations than in other protein products. Arginine — and L-arginine — is an important amino acid that helps you to build muscle. This is because it stimulates the secretion of human growth hormone, a type of hormone involved in the regulation of growth, metabolism and muscle mass. 

One great reason to consider pea protein in your typical rotation is that it contains about five more grams of protein per serving than whey protein, so it really can be great for building muscle, burning fat and boosting heart health.

The glycemic index is a number assigned to foods based on how quickly the body digests it and turns it to glucose. Low glycemic foods take the body longer to digest, which helps keep blood sugar levels even. They also help you feel full longer and are associated with a number of benefits, including helping maintain a healthy weight.

Pea protein is concentrated in protein, so it won’t raise blood sugar the way juice or other high-carb foods do. In fact, adding pea protein to a fruit smoothie will actually help to keep blood sugar spikes at bay, helping you sustain your energy for longer periods.

 WHEY PROTEIN:- 

Building blocks:It provides protein and amino acids,which serve as building blocks for increased muscle growth.           
Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level. 

Fast absorption: Whey protein is absorbed and utilized very quickly compared to casein.

Bioavailability : It representation of the percentage of just how much our bodies can make use of certain protein sources. Our bodies and digestive systems absorb some proteins better than others and also certain sources will provide a higher amino acid profile. 
Protein Source              Bio-Availability Index

Whey Protein Isolate Blends   100-159       
Whey Concentrate                     104
WholeEgg                                  100
Cow'sMilk                                   91
Egg White                                   88
Fish                                             83 
Beef                                            80
Chicken                                      79
Casein                                        77
Rice                                            74
Soy                                             59
Wheat                                         54
Beans                                         49
Peanuts                                      43

DOSAGE: Commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts.It’s recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is  already high, adding whey protein on top of your current intake may be completely unnecessary.

You need to have enough creatine phosphate in your blood to have a quick energy source-ATP while you are at the gym to work out properly. If you don’t, your body tries to get it from your glycogen reserves, which takes much longer than creatine phosphate. Creatine monohydrate is best form. It contains antioxidants to fight free radicals in the body.Daily dosage of 5gms is enough. Drink a lot of water.                                     

                     

BENEFITS OF CREATINE:

Boosted workload: Enables more total work or volume in a single training  session, which is a key factor in long-term muscle growth.

Improved cell signaling: Can increase satellite cell signaling, which aids muscle repair and new muscle growth.

Increased cell hydration: Lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.

Reduced protein breakdown: May increase total muscle mass by reducing muscle breakdown.

Lower myostatin levels: Elevated levels of the protein   myostatin can slow or totally inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential. 

Fishes like salmon, Tuna contain essential amino acids,  vitamins , minerals and omega-3 fatty acids which prevent from cardiovascular diseases. They are far better than chicken or any other source of meat.        

Also fish contain negligible amounts of carbohydrates, fiber,and sugar. It is a good dietary sources of vitamin D.Vitamin D functions like a steroid hormone in your body.

Fish and fish products are among the best dietary sources of vitamin D. Fatty fish like Salmon and Herring contain the highest amounts.
A single 4-ounce (113-gram) serving of cooked salmon packs around 100% of the recommended intake of vitamin D.
Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the Daily Value (DV) in a single tablespoon (15 ml).

To summarize it is necessary to have a balanced diet routine.