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Are all protein shakes are created equal?

some popular belief that all are equal protein shakes I open this post with information gathered from the official website of Scitec Nutrition, to perhaps clarify a little, not all protein shakes have the same quality and quantity of protein or carbohydrates.

60 GRAMS OF SUGAR "HIDDEN IN YOUR DAILY PROTEIN?

Why is enough protein tested in the laboratory, the only information guaranteed?

- When analyzing a protein product in the laboratory, the only information Interestingly, the actual content of proteins.

- Actually, in the laboratories the carbohydrate content was not even discussed, but simply subtracting calculated by reference to the weight of the other values \u200b\u200btested and samples.

- If the protein content of a product matches the value shown on the label, you know that the product is high quality and quantities of carbohydrates and fats match information.

- In the event that the product is not subjected to analysis, you will have no way of knowing what it contains! The story ends here, you have to trust blindly. Always buy products manufacturer that dares and can afford to analyze proteins (paying for), thus ensuring their quality!

- If as a laboratory test the protein content of a product is lower than that recorded in the information, this difference will greatly influence the amount of other macronutrients appear on the label. If the amount of protein is different from what makes the label, but it is a difference of 10%, it means that the actual number probably talking about a lack of 2 or 3 grams per serving. This extra weight of 2 or 3 grams in the diet must be present in hydrate form and / or extra fat! And when, according to information from the label, there are 0 grams or just a couple of grams of carbohydrate and / or fat in a serving of protein, in this case 2 or 3 grams actual mean an incredible 300% 200 or more, of these macronutrients not allowed!

- Most consumers use 2 "dose" (2 scoops dose) to prepare a shake, and take more of a shake daily. Thus, although there is a difference of only 10%, can consume up to 20 grams of sugar and unwanted fat! And a difference of 10% over what appears on the label of the food industry is a value still accepted. Imagine your product differs by 20 or 30% of the information, which is quite common! "Hidden sugars 60 grams a day, from a protein which has paid a high price!?

Everything is quite clear from the last two paragraphs where explains that a simple variation of 10% in the protein content of our smoothies can be converted to a daily amount of sugar with which we did not have in our diet.

is very common to hear the typical sentence: "I do not take protein shakes because I get fat" seems that this article is the explanation, the solution is not to stop taking protein shakes but shakes buy higher quality and reliability give us their labels.

Scitec Nutrition warrants the amount of protein in their shakes

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3 breakfast to lose weight

Breakfast is the most important meal of the day, what have not heard this before?. But I do not know is that breakfast is essential to succeed in losing weight. You must enter to activate fuel your metabolism for the rest of the day, something like "put coal in a boiler."
For men will need 400 to 600 calories an hour of waking up, putting emphasis on nutrients that will leave you satisfied for hours:

-
Healthy Fats - Protein
- Fiber

Try these alternatives, specifically designed to increase calorie burn:

Tortilla with avocado, broccoli, and hot pepper slices.

The avocado is a fruit that has more calories while others might say they are good calories and nutritional principles that determine the bulk of their fats are monounsaturated fats, are therefore good fats, which help the body to function properly. As carbohydrates are completely and utterly fiber, with all the benefits this brings.
Broccoli adds bulk to food to feel full with a minimum of calories, people prone to macular degeneration should take this very present in their diet because the broccoli is very rich in lutein. Spinach would be another good option.
If you like it hot, add chiles, some studies say it can help boost your metabolism by the action of an active substance called capseicina.

protein shake whey (whey), strawberries and cinnamon.

Whey is rich in amino acids branched-chain amino acids stimulate muscle growth. The more muscle you have, the greater the capacity of the fat burning metabolism.
Strawberries contain very few calories, only 34.5 per every 100g. also have fiber, are rich in vitamin C and potassium.
While cinnamon helps lower insulin spikes after a meal, lowers cholesterol and blood triglycerides.

Yogurt (low-fat yogurt) with fresh fruit and high fiber cereals.

Yogurt is a food high in calcium, as scientific research, dietary calcium intake help lipolysis ie the destruction of fatty deposits. Furthermore, the fat yogurt contains conjugated linoleic acid, which can help keep you slim, plain yogurt is better because it contains no added sugar.
Blend with fresh fruit and high fiber cereal, Special K type or All-Bran, some studies show a direct link between fiber and weight loss.

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The 3 most important exercises

exercises are defined as basic or fundamental exercises that are necessary to stimulate muscle growth and strength so solid. This happens because they activate all or nearly all fibers
of a particular muscle, compound exercises also being used by many different muscle groups while maximizing strength gains and increased fat loss.

Its characteristics are those of:
- Involve, muscle also interested in the surrounding muscles that help the movement, as an example the bench press for chest, it is possible to work the triceps, anterior deltoids , dorsal etc.
- Make possible, always with the help of the muscles surrounding the use of weights so heavy that the interested muscle alone could not maneuver, creating a total load on all of the same muscle fibers
.

usually made at the beginning of training when the muscles are still fresh energy. In addition to the muscles, tendons develop and enhance joint.

basic exercises for excellence are three in particular: they, by themselves, sufficient to develop the entire physical. Are potent stimulators of metabolism and are a specialty of bodybuilding
called Powerlifghting. "
physicist built without these exercises is a physicist with looking thin and thick muscles even if it has, in fact, these muscles appear to be detached from them. These three exercises are a compact and complete the entire physical, is the foundation to build the building. Further develop the muscles that are difficult to isolate separately and give the "voltage" to the other exercises.

Let's see them one by one:


- Horizontal Bench Press: involves all the muscles of the chest, deltoids, triceps and lats.
Almost all the front of the trunk, arms and abdomen.

Larry Scott

- Deadweight works entirely back, lats, traps, lower back, deltoids, biceps and legs and partially abdomen.

Bertil Fox and Arnold

- Squat: are fully involved leg from the buttocks to calves. It also works the abdomen and back.

Casei Viator

Other exercises that we must not forget and that would also be considered essential:

- Dominated for the development of the back.

Serge Nubret

-Press Press behind the neck military and development of the head of the deltoid.

Steve Reeves

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Glycemic Index Androx-Q12

Each food is assigned a glycemic index. This number determines the speed at which food is processed by the body and the sugars are absorbed into the blood.
This index basically establishes the relationship between the amount of sugar in the blood increases in a period of two or three hours after eating, but we must clarify that this concept applies particularly to GI carbohydrates as foods high in fat or protein do not cause the same extent that increase in blood sugar caused by the consumption of carbohydrates.
The fundamental principle is to eat foods that do not alter the levels of blood sugar. The more
higher the GI of foods you consume, the greater the level of sugar in your blood.

Ideally, our diets were rich in complex carbohydrates and moderate GI, ensuring that throughout the day, our levels of blood sugar more stable (people who have diabetes know, so they should provide more attention to this detail of the IG), as a consequence of more stable blood sugar levels we should be less hungry, more energetic feel and most importantly, that these carbohydrates are not stored as body fat.

Remember that an increase in sugar levels blood causes the body release more insulin and although this hormone is needed to stimulate the absorption of nutrients at the cellular level, an excess of this hormone causes fat utilization for energy decreases, translated into Castilian, means that if not select complex carbohydrates moderate GI will be difficult to stay lean and even more fat can increase no matter what our diets are low in calories.

Examples of some foods Glycemic Index:

Salad (lettuce, endive, etc.). - 15

Soymilk - 20

peanut puree without sugar - 25

Milk (skim or not) - 30

Apple - 35

Oats / oatmeal (uncooked) - 40

Lactose - 40

pasta, al dente - 40

orange juice (unsweetened) - 45

long basmati rice - 50

Muesli (no sugar) - 50

white cooked spaghetti - 55

Ketchup - 55

Mayonnaise (industrial) - 60

50% rye bread with yeast - 65

Special K ® - 70

White sugar (sucrose) - 70

plain white rice - 70

homemade mashed potatoes - 80

Loaf of Bread - 85

Honey - 90

Chips - 95

Glucose - 100

Maltodextrin - 105

As you can see the honey or sweetener widely used as maltodextrin GI foods are very high, that is the reason that many people all sweetened drinks honey or consume "light" products in excess, can not lose weight because the GIs of these foods makes these foods are likely to be stored as fat.

What IG should I eat ...
... before training? low to moderate GI
... during exercise? high GI
... after exercise?
high GI