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Glutamine’s Healthy Benefits and More


What is not to love about glutamine? This ingredient is used in a wide array of supplement formulations on the market. Each time a person goes to the gym they put a pounding on their central nervous system which in turn puts a hurting on one’s immune system. This is especially true for those athletes doing high intensity workouts or those working out with weights as resistance training. When the immune system is lowered there is a much higher risk for infection and disease which could lead one to miss workouts all together.

So what are the benefits of this great supplemental ingredient? Well for starters one study showed oral glutamine administration on long distance runners and rowers during the seven days following exercise compared to a non-exercising control group. This study showed that the subjects exercising showed glutamine levels were decreased by 20%, white blood cells were increased, and there was a decrease in the numbers of lymphocytes. Those exercising individuals who took oral glutamine however showed a better ratio of T-helper/T-suppressor cells and also reported fewer infections as well. From this study it is suggested that supplementing with glutamine after intense exhaustive exercise can enhance the ability of the immune system to deal with the stress of the workout.

Understanding Branch Chain Amino Acids


BCAA is a simple abbreviation for Branch Chain Amino Acids. These amino acids help to build muscle tissue and affect muscle growth like no other amino acids on the planet. The essential branch chain amino acids are and include leucine, isoleucine, and valine. Your body cannot make these amino acids themselves which is why your diet is so essential.

Most diets consist of foods high in branch chain amino acids which are necessary for the growth of muscle tissue.  Each amino acid performs a specific function in the production of protein synthesis and provides proteins to different parts of the body. BCAAs are critical in muscle development as they provide approximately one-third of the nutrients that muscles use during synthesis. Branch chain amino acids also affect the production of testosterone and the amount of muscle retention one can have during a dieting phase.

Leucine is metabolized through the fat that is located within the body. Leucine dictates insulin performance as well as insulin sensitivity. With Leucine BCAAs can create more fat loss, muscle growth, and also help to prevent diabetes. Leucine acts as a signal within the body to tell it to use more nutrients to help build more protein but on the flipside it must be taken in proportion with the other two essential amino acids in this group.

Eat This Starch to Zap Fat off Your Body


So many individuals have the misconception that all starch is bad for you to eat. However, with resistance starch this may not be the case.  Foods that contain this particular starch are rice, pasta, bread, grains and an American favorite, potatoes. When you ingest these foods, some of them will pass through the smaller intestine and hang out to act as fiber does in our bodies.

Multiple types of research have shown that this can be beneficial to our body. It could benefit you by aiding in fat loss, better digestion, a healthier gut and help you to feel less hungry. Here are a few examples of starchy food to benefit your body.


  1. This is really one of the most important resistance starches you will want to remember. Food that has been cooked then cooled. This means that your body can not digest them until they are prepared by cooking them.
  2. Potatoes and Plantains because they are starch that must be cooked in order for your body to digest them. This is the indigestible starch category as well as beans, grains and seeds just because they should be cooked in order for you to digest.


Studies are finding that most Americans are not getting all the starch they need each day for a balanced diet. It is recommended that each individual eat 6 grams each meal to reach maximum health benefits. This is far from the case; we are only eating around 5 grams per day, much less than the recommended daily suggestion. You can increase your levels by preparing your meals to include starch in them; you are probably going to plan out your meals anyway since you are working toward a healthier body. Keep in mind, to slowly add starch to you diet just as you would fiber if you were trying to increase it.

Whey or Casein for Building Muscle?


Which choice is best for you? There are some important facts to know about each in order for you to make an educated decision. It depends on what you are trying to accomplish with your body and how your body reacts to each one.  After you read this article you will have a better understanding and be able to pick the best choice for you.

  • Casein comes directly from milk and isn’t leftover from milk made goods. Whey is pretty much what is left from making cheese.
  • One very important thing concerning whey protein, it has a mixture of proteins known for boosting the immune system.
  • Casein is the best choice for you if you want a better muscle and strength builder and casein is a better fat buster than whey.
  • Micellar casein and casein hydrolysate may cost more than others you will find on the market, but are worth the value for your body.
  • To get the best of both worlds, purchase a blend of both protein powders whey and casein. If you want the protein choice for maximizing workout nourishment casein hydrolysate is king.

Whey protein comes in three forms. Whey Concentrate, Whey Isolate, and Whey Hydrolysate are the options to choose from and the differences are worth paying attention to.

Work- Out Guide for a Beginner


Going to the gym can sometimes be overwhelming if you are new and have never even set foot into a gym before. The machines are new as well as the giant guy next to you. It’s obvious he has been doing this his whole life. Strength training is important to getting in shape and is a must. All you really need is to do a few days a week of weights and you will be set. Cardio is a great way to get started but is will not get into the shape you need to be in all by itself.

In order to maximize your resting metabolic rate, you need to focus on a few days a week of resistance training. You will see many results and benefits for your body and the reward is great. It will allow you to burn more calories while resting, improve balance and lower blood pressure. If you are just beginning start with this information below and you will see the outcome you hope to in a short time.

Don’t forget to get started the right way. Always give yourself time to warm up with some cardio. Start with a quick walk or light jog. Stretching is also a great way to get muscles warmed up and ready to go. It can help by getting muscles loose as well as boost range of motion.

Gluten- Free Diet, Is it for You?


Is gluten really bad for you? Each time you go to the grocery store, you probably find new gluten -free products.  You may find pizza, brownie mix and even bread that are now considered in this specific category. This article will help you determine just what science says about it and hopefully will clear some things up for you.

It almost seems that it is not the norm to walk into the grocery store or any place to eat without finding gluten-free on the menu. The smaller sandwich shops are even serving gluten-free so that they can make all customers happy. This can be a good thing if you have celiac disease or a negative response from gluten, but what about the rest of us? Did you know that only 1% of Americans have celiac disease?

For the small amount of individuals that have this disease, it is vital to their health to eat gluten-free. Many of them will suffer from the effects that gluten can have on their small intestine and problems can range from IBS to wheat sensitivity. What you may find interesting is that so many of us are obsessed with gluten-free products when we have never had one issue with it.

Ladies, Lift Weights, Lose Fat and Get Leaner!


Don’t get caught up in trying to reduce your weight or decrease the size of a certain body part so that you have a result in the end that leaves you skinny, frail, out of shape and metabolically challenged. Even when fat loss is number one on your things to do for your body check list, do your best to keep muscle. You never want to sacrifice your muscle and end up with muscle loss. Having muscle means your body will burn calories faster and you will look tighter as well as feel great.

Four Methods to Building Muscle

  1. Find your one rep max. Then zero in on it, test and set PR’s, then take the time to get with high weight and low reps. It’s time to get out of your comfort zone and try something different. You don’t always have to go crazy over that muscle burn sensation every time.
  2. If you are like me and you enjoy working out with a slow and controlled movement each time, then make an adjustment for a power lift. This will allow you to add more power movement. Make an attempt and allow different things to find what works for you for example, kettlebell swings. You can use anything that might make you use all the speed and power you have.
  3. This is a great opportunity to zone in on muscle groups that will enhance your body. Usually delts, lats and the famous glutes are prime areas for women. All other muscle groups will fall right into place and this just may add the curves right where you welcome them.
  4. Time under tension. Even if you are able to lift a pretty heavy weight for one or two reps, this will not get you muscle mass. You will have to obtain it with time under tension. When you have drained yourself with full range of motion try back-off sets, drop sets and also partials. Remember, time under tension is how you can calculate the total amount of work you place on a muscle not how much weight you can lift and exhaust your muscle.

Now that you have the tools to get out into the gym and have a successful work out to maintain that figure you’ve always wanted. Go for it, after all, you are worth all the effort it takes.

Communications tools don’t get socially interesting until they get technologically boring.

– Clay Shirky

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