Supplementation
HOW TO YOU MAINTAIN
HEALTHY SHOULDERS?
TOP 10
IT’S IMPORTANT TO KNOW
WHAT YOU
PUT IN YOUR SYSTEM
L
U
F
E
S
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PROTEIN
SUPPLEMENTS: LAB TESTED
It’s an essential part of a
balanced diet, and helps to not
only assist with maintenance , but
also with the building of muscle
and losing fat. If you’re looking
to transform your body by losing fat or building lean muscle
with the best protein powder
continue reading. Protein powders are convenient, they taste
good, and make it easy for busy
people to get adequate amounts
of protein in their daily nutrition. But which protein powders
and protein drinks provide the
best qua lity and value, and how
do they compare nutritionally?
Personally
i
dont
like spending my money if
i dont get a reward from it,
especially on protein powder. I want quality and value.
Anyhow, I check online for the
best proucts and I came across
with a list of the best products.
Scientists have analyzed 74
best-selling protein supplements in the United States.
CyFitness Mag. | Issue 4
The analysis quantified protein, fat, sugar, cholesterol, calcium, sodium, lead,
cadmium, arsenic, and mercury content
and recorded presence/absence data for
63 inactive ingredients. Scientists recorded 17 variations of protein sources,
featuring the fast-digesting whey varieties (indicated for exercise recovery),
protein blends (indicated for meal replacement), soy and casein sources (in
dicated for sustained protein supplementation), and several forms of plantbased proteins, including hemp seed,
pea, and brown rice (typically appropriate for those sensitive to dairy/soy or for
those observing a vegan/vegetarian diet).
In a surprising find, over 52% of products recorded measurable amounts of
free-form amino acids, which spike
protein content in standard laboratory tests but add little nutritional benefit (beyond physiologically appropriate
proportions).Asparagine was the most
commonly spiked amino acid (15/74
products), followed by alanine (11/74),
glycine (8/74), taurine (8/74), and leucine (7/74). Histidine, glutamine, alanine, cysteine, and taurine were the
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COMMON
QUESTIONS
ANSWERED
highest-risk amino acids, recording the most severe spikes in
our batch analysis, respectively.
All protein powders tested in
this batch passed the heavy metals screens for arsenic, lead, cadmium, bismuth, antimony, and
silver (below 1 part per million).
However, controversial artificial
sweeteners, including Aspartame and Acesulfame Potassium,
preservatives (Benzoic Acid),
and artificial colors (FD&C Yellow 5, FD&C Blue 1, and FD&C
Red 40) were commonly found
in tested protein supplements.
More Info:
https://goo.gl/qRHmhQ
SHOULD I HAVE A
DELOAD WEEK?
Research And Written By Orestis Papapetrou
P
rotein is one of the main nutrients that your body receives
from the food that it eats, which is most often meat, dairy,
eggs, and protein powder. Plus, whatever you see in the mirror nails, skins is made by protein and you should never stop consume it.
S
P
I
T
L
I believe a deload week is important for any athlete. Its not
just the time to rest your muscles but it also time to rest your
nervous system and rest your
mind. Sometimes when people
going concecoutively in the gym
4 - 6 times a week, month after
month your motivation starts to
decrease a little. So taking that
week off - i mean working 5055% of your maximum while
changing your tempo too mentally it will make you hungry
again. You will notice that you
will start getting back into to by
taking that week off andlowering your ego a little while lifting
weights. A whole boost of motivation. Its good for your muscles, nervous system, breaking
through plateous, reduce stress,
improve your sleep and its good
for your mind also not only to
find your motivation again but
to refine and refocus your goals.
Fingers crossed I never had any shoulder injury only some minor pain from
the same doing days a week training
and did my best to learn and research to
give you the best advices. Regardless, if
you want to exercise regularly and keep
your shoulders healthy for the long haul,
I’m in a good position to give you some
advice on how to get the job done. With
that in mind check a simple tip below.
Pull as much as you press. So lets say you
are doing vertical pressing one day you
will do as much or more vertical pulling
on that day such as pull ups or chin ups
any grip - wide or close grip pull ups.
Now if you are bench pressing you will
do as much or more rowing movements,
horizontal press, horizontal rowing
movements such as db row or barbell
rows. That’s an advice to carry with you.
BREATHING FOR BETTER
SQUAT AND DEADLIFT
Often will deadlifting hips extend first and then shoulders
rather than together and sometimes is not what we think is the
problem. So lets talk ways to improve your abdominal breacing
in your whole body tension.So
proper diaphragmatic breathing
is what you are after and what
you need to practise. Again this
is all about practise and if you are
not properly to breath through
your diaphragm you will not
be able to brace your abdomen,
neither be able to apply enough
tension in your body to channel that force. How to improve
your bracing? Be doing stomach
vacuums. Its easy just suck in
your belly button to your spine
and exale. This will help you
control your abdominal wall.
Now on squat make sure you
squeeze your shoulder plates
together, have tight back as well
as abs by holding your breath
and then do your deep depth.
HOW CAN I APPROACH MY DIET SO I
CAN LOSE BODY FAT AND
INCREASE OR MAINTAIN MY
STRENGTH?
Meal timing or lets say carbohydrates
manipulation meaning changing the
times you eat your carbs. So work on
your food timing instead of cut out carbs
completely. Add your majority of your
carbs in the morning and around your
training, like before and after training
depending on what type of training you
are having. Cut the carbs throught the
rest of the day, you dont need them if
you are seating anyway. So use the carbs
for energy for your training and dont
eat them when you dont need them.
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Issue 4 | Mag. CyFitness