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Holiday Workouts and Tips

Holiday Workouts and Tips

“Holiday workout” may seem like an oxymoron during this time of year when Halloween treats are still lurking around your house, you’re ready to gobble up some Thanksgiving turkey, and holiday parties and celebrations are right around the corner. If you don’t want to have a jiggly belly like jolly ol’ St. Nick, then we’ve got some holiday workout routines and tips to get you through. We’ve gathered together some rockin’ exercises and helpful hints for keeping your fitness goals on track throughout the holiday season. Plus, we’ve created a Pinterest board focusing on today's topic: Holiday Workouts and Tips.

The Secret to Sticking to Your Diet During the Holidays

How can you keep working toward your fitness goals throughout the holidays? Daniel and Kelly from Fitness Blender answer this question in a way that may surprise you. One of the major keys is to enjoy yourself, and stay away from the worry and guilt. The reality is that if you stick to your usual routine except for the few holidays, you should be fine to indulge on those days. It’s okay to splurge a little here and there, if you keep working out and eating clean the rest of the time. The real secret is to stay away from all of the treats coming into the workplace. If you do have some indulgences, don’t skip meals to try to counteract it. This won’t help at all in the long run. There’s a fun blooper section at the end of this video as well.

Helpful Holiday Hints and a Workout Too

Holiday parties and celebrations can wreak havoc on your healthful eating and workout habits. All of the sweet treats and indulgences that come with these events can be difficult to turn down, and being short on time can sabotage your workouts. Health and fitness consultant, Alycia Kluegl, provides some helpful holiday party tips and also shares a great workout. A few of her top tips are.

Don't got the party hungry. Limit alcoholic drinks. Socialize away from the food and bar.

Plus, the Power Three full-body workout she recommends, includes:

Jump Squats Push ups with Hip Extension Half Sit Ups

Pump up Your Holiday Workout

Vertical from Barstarzz leads us in a high intensity workout that's ideal for burning fat and building muscle. You can ban the bulge with this fast-paced workout that features:

High Knees Mountain Climbers Hardcore Burpees Pull ups Dips Push ups

The More the Merrier

We've put together a vast selection of exercises and tips to help you enjoy the holidays, while maintaining your fitness routine. Check out HGH.com's Holiday Workouts and Tips Pinterest board to stay motivated throughout the holiday season.

Follow our Holiday Workout Pinterest board.

 




How to Increase HGH Levels Naturally

Top 7 Ways to Naturally Boost Your Body’s Human Growth Hormone (HGH) Levels

By Dan Smith of HGH.com

In recent years, I’ve seen a growing level of interest in how to increase HGH levels naturally, particularly among bodybuilders and athletes. Given the controversy and issues associated with synthetic HGH injections, many people are seeking out natural ways to increase their body’s own production of HGH. This is something that I do myself, and it’s a topic I’ve often discussed with our HGH.com-sponsored athletes – IFBB pros Tricky Jackson, Ben White and Tara Silzer. So I decided to compile our top tips in one blog post, which highlights seven effective ways to naturally boost HGH levels.

HGH Basics and Functions

Before I get into our recommendations, let’s start with a quick review of the basics. Human growth hormone, also known as HGH, is a type of polypeptide hormone secreted by the pituitary gland. As the name implies, HGH triggers growth and repair of bone, cartilage, tissue and muscle. It also helps to improve body composition by increasing muscle mass and metabolizing fat. The pituitary gland produces its highest quantities of HGH during childhood and puberty to support the body’s growth and development. Once a child has reached full adult height, HGH production decreases substantially. In adulthood, HGH tends to be secreted in smaller bursts at specific times – during sleep, after exercise and in response to bodily stress or trauma.

Top 7 Ways to Naturally Increase HGH Levels

While the body generally follows its own set patterns for HGH secretion after puberty, there are a number of proven methods for boosting production on an ongoing basis:

1. Seek alternatives to synthetic HGH injections. While injectable growth hormones have been shown to increase HGH levels, there are a number of issues associated with this practice – including the high cost of injections as well as the fact that they are illegal without a prescription. Another lesser-known caveat is that pumping the body with high levels of artificial growth hormones may actually cause the body to decrease production of its own natural HGH. So, in the long run, it’s better to find natural ways to stimulate increased HGH secretion.

2. Get enough sleep. Since the majority of HGH production in adults occurs overnight during slow-wave sleep (or “deep” sleep), it is essential to get sufficient high-quality sleep – ideally, 7 to 8 hours per night. To help elevate HGH levels, try to adhere to a regular sleep routine: go to bed at the same time every evening and wake up at the same time each morning. It’s also important to have uninterrupted sleep, so avoid consuming alcohol or caffeine before bedtime, as they can interfere with normal sleep patterns. Try to minimize light and noise to avoid interruptions to your sleep schedule, and keep your bedroom at a comfortable temperature so that you don’t awake in the middle of the night shivering or sweating.

3. Adhere to a healthy diet. There is an inverse relationship between insulin and HGH – higher levels of insulin suppress HGH production. Therefore, it is critical to consume the right foods at the right time to regulate insulin levels and promote HGH release. Many experts recommend eating multiple small meals over the course of the day, and the majority agree that it is best to limit your intake of highly processed, complex carbohydrates (like white bread and white rice) as well as sugary food and beverages (including soda and sports drinks made with high-fructose corn syrup), as these can trigger a spike in insulin.

Your best bet is to build your diet around high-fiber, protein-rich foods, such as vegetables, fruits, nuts and beans/legumes. Opt for low-glycemic, slow-digesting carbohydrates like oatmeal, pears, apples, sweet potatoes and brown rice. To help minimize insulin secretion, try eating a low-carb, high-protein snack a few hours before bedtime – think nuts like almonds, pistachios and walnuts; pumpkin or sunflower seeds; edamame; hummus; yogurt; or cottage cheese.

4. Engage in high-intensity interval training. While proper sleep and nutrition are both effective ways to support a natural increase in HGH levels, exercise also plays a critical role. Many different types of exercise can help maintain a healthy body and regulate insulin levels, but high-intensity interval training in particular has the potential to naturally boost HGH levels. This occurs in direct response to the stress on your muscles, signaling the pituitary gland to secrete more HGH to repair the tissue. Several studies have examined the effects of this exercise-induced growth hormone response (EIGR) and determined the associated benefits.

5. Consume whey protein before and after exercise. Research has shown that consuming a rapidly absorbed protein, such as whey protein, may help promote optimal muscle building after resistance exercise. Another study found that consuming whey protein half an hour before resistance training can accelerate metabolism not only during exercise, but up to 24 hours after a workout. HGH.com offers several high-quality whey protein mixes designed to enhance muscularity and stimulate HGH production, including CytoSport Vanilla Whey Protein, Elite Chocolate Mint Whey Protein, Elite Butter Toffee Whey Protein, IsoBolic Vanilla Whey Protein and Multi-Pro Chocolate Whey Protein.

6. Practice occasional fasting. A healthy diet is vital to provide the energy you need to complete intense workouts. However, some studies have suggested that intermittent fasting may be an effective way to balance blood-sugar levels and trigger HGH release. If your workout schedule allows for it, you might want to try periodic fasting on any off days in your training.

7. Add natural HGH releasers to your dietary supplements. Unlike injectable HGH, which introduces synthetic chemicals into your system, natural HGH releasers stimulate your body to produce more of its own HGH. Look for HGH supplements that contain proven natural ingredients, such as L-arginine, L-glutamine, L-leucine, L-tyrosine, bovine colostrum and others. You’ll find many of these naturally derived ingredients in Purity Select health and bodybuilding supplements from HGH.com, including HGH 30,000 Pills, HGH 30,000 Spray, Somatropinne HGH, DBol-GH, Ana-GH and HGH Testosterone Plus.

Following these recommendations will help you increase HGH levels naturally and in a healthy way while also enabling you to attain peak physical condition. Are there any other tips and best practices you implement to boost your HGH production? We invite you to join the conversation and post your comments below!

References:

Besedovsky, Luciana; Lange, Tanja; and Born, Jan. “Sleep and Immune Function”; Pflugers Archiv: European Journal of Physiology; January 2012. <http://www.ncbi.nlm.nih.gov/pubmed/22071480>

Churchward-Venne, Tyler A.; Burd, Nicholas A; and Phillips, Stuart M. “Nutritional Regulation of Muscle Protein Synthesis With Resistance Exercise: Strategies to Enhance Anabolism”; Nutrition & Metabolism; May 2012. <http://www.ncbi.nlm.nih.gov/pubmed/22594765>

Godfrey, Richard J.; Madgwick, Zahra; and Whyte, Gregory P. “The Exercise-Induced Growth Hormone Response in Athletes”; Sports Medicine; July 2003. <http://www.ncbi.nlm.nih.gov/pubmed/12797841>

Hackney, Kyle J.; Bruenger, Adam J.; Lemmer, Jeffrey T. “Timing Protein Intake Increases Energy Expenditure 24 H After Resistance Training”; Medicine & Science in Sports & Exercise; May 2010. <http://www.ncbi.nlm.nih.gov/pubmed/19997003>

Harvard Medical School. “Growth Hormone, Athletic Performance, and Aging”; Harvard Men’s Health Watch; May 2010; accessed November 9, 2014. <http://www.health.harvard.edu/newsletters/Harvard_Mens_Health_Watch/2010/May/growth-hormone-athletic-performance-and-aging>

Ho, Kian Y.; Veldhuis, Johannes D.; et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man”; The Journal of Clinical Investigation; April 1988. <http://www.ncbi.nlm.nih.gov/pubmed/3127426>

Jackson, Joe. “Unlock Your Potential: How to Boost Your HGH Levels”; Men’s Fitness; accessed November 9, 2014. <http://www.mensfitness.com/nutrition/supplements/unlock-your-potential-how-to-boost-your-hgh-levels>

Nindl, Bradley C.; Pierce, Joseph R.; et al. “Twenty-Hour Growth Hormone Secretory Profiles after Aerobic and Resistance Exercise”; Medicine & Science in Sports & Exercise; October 2014. <http://www.ncbi.nlm.nih.gov/pubmed/24576855>





Top Winners of the 2014 IFBB World Fitness Championships in Montreal

Meet the Top Physique, Fitness, Bikini Fitness and Bodyfitness Winners of the IFBB World Fitness Championships Held in October 2014

Canada recently hosted an international assembly of fitness enthusiasts during the 2014 IFBB World Fitness Championships, which were held October 17-20 in Montreal. Over 230 athletes competed in the events, which included Women’s Fitness, Bikini Fitness, Bodyfitness and Physique; Men’s Fitness and Physique; and Mixed Pairs. The results were also tallied to determine the winners of the Team Championships by country.

Following are the top winners for each of the 2014 IFBB World Fitness contests:

2014 IFBB World Fitness Championships Women’s Fitness Results

Women’s Fitness Up to 163cm Winners:
1. Dominika Multanova, Slovakia
2. Kristina Koroljak, Estonia
3. Emma Paveley, United Kingdom
4. Georgiana Padure, Romania
5. Laura Cupsa, Romania

Women’s Fitness Over 163cm Winners:
1. Liudmila Nikitina, Russia
2. Oksana Orobets, Ukraine
3. Barbora Seckarova-Buncakova, Slovakia
4. Endla Vaher, Estonia
5. Tatiana Dvortsova, Russia

Women’s Fitness Overall Winners:
1. Liudmila Nikitina, Russia
2. Dominika Multanova, Slovakia

2014 IFBB World Fitness Championships Men’s Fitness Results

Men’s Fitness Open Winners:
1. Fedir Khashalov, Ukraine
2. Nazar Kharkhun, Ukraine
3. Konstantin Nekrasov, Russia
4. Mihai Moruz, Romania
5. Anton Mushtanov, Russia

2014 IFBB World Fitness Championships Women’s Bikini Fitness Results

Women’s Bikini Fitness Up to 160cm Winners:
1. Sandra Jokic, Norway
2. Amanda Lima, Brazil
3. Maria Aranguren, Spain
4. Svitlana Sydorenko, Ukraine
5. Jaana Malytcheva, Finland

Women’s Bikini Fitness Up to 163cm Winners:
1. Hanna Garbos, Poland
2. Jeanette Elstad, Norway
3. Michaela Brutenic, Slovakia
4. Rodika Bodrug, Sweden
5. Sayuri Torres, Brazil

Women’s Bikini Fitness Up to 166cm Winners:
1. Juliana Dantas, Brazil
2. Denisa Hargasova, Slovakia
3. Sarah Allen, Australia
4. Frida Sjöström, Sweden
5. Karina Skowronska, United Kingdom

Women’s Bikini Fitness Up to 169cm Winners:
1. Olga Viazmetinova, Ukraine
2. Sarah Reis, Brazil
3. Camilla Back, Finland
4. Shannon Atkinson, South Africa
5. Jana Milova, Slovakia

Women’s Bikini Fitness Up to 172cm Winners:
1. Alla Semenova, Ukraine
2. Kristina Nuut, Estonia
3. Brigitta Békefi, Hungary
4. Kathrin Weishaupt, Germany
5. Reet Reimets, Estonia

Women’s Bikini Fitness Over 172cm Winners:
1. Olga Putrova, Russia
2. Olivia Pohankova, Slovakia
3. Paula Banot, Poland
4. Jaclyn Phillips, Canada
5. Kathrin Hollmann, Germany

Women’s Bikini Fitness Overall Winners:
1. Olga Viazmetinova, Ukraine
2. Alla Semenova, Ukraine
3. Olga Putrova, Russia
4. Juliana Dantas, Brazil
5. Hanna Garbos, Poland

2014 IFBB World Fitness Championships Women’s Bodyfitness Results

Women’s Bodyfitness Up to 158cm Winners:
1. Veronica Gallego, Spain
2. Valentina Mazzola, Italy
3. Angela Derzapf, Germany
4. Inna Trofymenkova, Ukraine
5. Roberta Visintainer, Italy



Women’s Bodyfitness Up to 163cm Winners:
1. Gabriella Szabó, Hungary
2. Aurelie Sefi, Canada
3. Margita Zámolová, Czech Republic
4. Zrinka Fiser, Croatia
5. Julie Oftedal, Norway

Women’s Bodyfitness Up to 168cm Winners:
1. Adela Ondrejovicova, Slovakia
2. Kristina Skjelberg, Norway
3. Federica Ghezzi, Italy
4. Hanna Saario, Finland
5. Michaela Růžičková, Czech Republic

Women’s Bodyfitness Over 168cm Winners:
1. Maria Hasselmark, Sweden
2. Kinga Szweda, Poland
3. Barbara Molyneaux, Canada
4. Caroline Caine, United Kingdom
5. Therese Swedbom, Sweden

Women’s Bodyfitness Overall Winners:
1. Gabriella Szabó, Hungary
2. Adela Ondrejovicova, Slovakia
3. Veronica Gallego, Spain
4. Maria Hasselmark, Sweden

2014 IFBB World Fitness Championships Women’s Physique Results

Women’s Physique Up to 163cm Winners:
1. Jana Purdjakova, Slovakia
2. Olga Chernous, Ukraine
3. Alina Cepurniene, Lithuania
4. Priscila Castilha Cavina, Brazil
5. Fernanda Gutilla Sierra, Brazil

Women’s Physique Over 163cm Winners:
1. Silvia Fraga, Brazil
2. Cristina Arellano, Spain
3. Giuditta Magazzino, Italy
4. Rachel Foster, Canada
5. Lucy Cerantola, Canada

Women’s Physique Overall Winners:
1. Jana Purdjakova, Slovakia
2. Silvia Fraga, Brazil

2014 IFBB World Fitness Championships Men’s Physique Results

Men’s Physique Up to 170cm Winners:
1. Carlos Nuñez, Spain
2. Trevor Ryan, Canada
3. Boás Oliveira, Brazil
4. Paulius Ratkevicius, Lithuania
5. Pontus Koskelainen, Sweden

Men’s Physique Up to 174cm Winners:
1. Alexander Myrvold, Norway
2. Henrique De Carvalho, France
3. Luiz Kokufu, Brazil
4. Stephanus Fick, South Africa
5. Yasin Şahin, Turkey

Men’s Physique Up to 178cm Winners:
1. Marco Gandolfi Vannini, Italy
2. Grzegorz Placzkowski, Poland
3. Petter Orvik Grønningsæter, Norway
4. Marco Nascimento, Brazil
5. Jean Noel Gamer, France



Men’s Physique Over 178cm Winners:
1. Eren Legend, Canada
2. Lucas Ferrara, Brazil
3. Eduardo Monteiro, Brazil
4. Jaani Inkinen, Finland
5. Johannes Leivo, Finland



Men’s Physique Overall Winners:
1. Eren Legend, Canada
2. Carlos Nuñez, Spain
3. Alexander Myrvold, Norway
4. Marco Gandolfi Vannini, Italy

2014 IFBB World Fitness Championships Mixed Pairs Results

Mixed Pairs Winners:
1. Blanche Coppola and Ralph Decelis, Malta
2. Inna Trofymenkova and Fedir Khashalov, Ukraine
3. Angela Derzapf and Antonio Murania, Germany
4. Tiffany Hodsman and Ali Najafian, Canada
5. Maria Mikola and Bernie Mockler, Canada

2014 IFBB World Fitness Team Championships Results

Team Championships Winners:
1. Ukraine
2. Slovakia
3. Brazil
4. Norway
5. Canada

Kudos to all who competed in this international event, and congratulations to the winners! You can find a complete list of rankings for all of the 2014 IFBB World Fitness Championship contests at http://www.ifbb.com/wp-content/uploads/2014-IFBB-Montreal-Results.pdf.

Check back for announcements regarding the results of other upcoming competitions. Next week we’ll post the winners of the 2014 Europa Games in Phoenix. Among the competitors participating in that event are IFBB pros Tricky Jackson and Ben White, both of whom are sponsored by HGH.com fitness and bodybuilding supplements. We wish the best of luck to our sponsored athletes Tricky and Ben, and to all of you competing in Phoenix!




2014 NPC Tricky Jackson Classic was a Big Success and Entertaining

IFBB pro and HGH.com sponsored athlete Richard “Tricky” Jackson shared a few comments and personal photos from "NPC Weekend Classic in Lexington, Kentucky" held earlier this month.

Congratulations to the participants and winners! You can find a full list of the top contestants and winners of the 2014 NPC Tricky Jackson Classic Championship at http://www.hgh.com/blogger/post/winners-of-2014-npc-tricky-jackson-classic-championships.

“The 2014 NPC Tricky Jackson Classic was a huge success,” reported Tricky. “Our guest poser, Jose Raymond, was very well-received by the fans in Kentucky; my sons and I had a blast during our dance battle/pose-down; and all of the athletes gave amazing performances. After 17 years, I’m proud to say the show continues to get better every year.”

 

 

Me and my sons posing down at the 2014 NPC TJC.

A photo posted by Tricky Jackson (@trickyifbbpro) on Oct 10, 2014 at 6:44am PDT

 

Tricky also expressed gratitude to the event’s sponsors: “We’re fortunate to have an outstanding group of sponsors, including Bell Plantation, Nebbia, TONIcise Inc. and Musclehead Graphics. And I’d like to give a special shout out to our feature sponsors – Liquid Sun Rayz, who provided oil for all of the competitors, and HGH.com, who provided samples of their health and bodybuilding supplements to all of the participating athletes. Their support helped make this year’s event our best one yet.”

 

 

Team tricky in the house.

A photo posted by Tricky Jackson (@trickyifbbpro) on Oct 10, 2014 at 7:37am PDT

 

 




Top Winners of 2014 Mr. Olympia Contests at Joe Weider’s Olympia Fitness and Performance Weekend in Las Vegas

Meet the Top 5 Winners From Each Contest at the 2014 Olympia Fitness and Performance Weekend, Including Mr. Olympia, Ms. Olympia and 212 Showdown

Bodybuilders and fitness enthusiasts from around the world recently gathered in Las Vegas for Joe Weider’s Olympia Fitness and Performance Weekend 2014, which was held September 18-21. The main events included eight International Federation of Bodybuilding and Fitness (IFBB) competitions: the 2014 Mr. Olympia, Ms. Olympia, 212 Showdown, Men’s Physique, Women’s Physique, Fitness Olympia, Figure Olympia and Bikini Olympia.

Additional events were held as part of the Olympia Expo, including Boxing, Karate, Olympic Weightlifting, Pro Powerlifting, Strongman Challenge, Tae Kwon Do, Wrestling and more.

Following are the top five winners in each of the eight main event categories:

Phillip Heath - Winner of 2014 Mr. OlympiaMr. Olympia 2014 Phil Heath

2014 Mr. Olympia – IFBB Pro Men’s Bodybuilding Winners:
1. Phillip Heath, USA
2. Kai Greene, USA
3. Shawn Rhoden, USA
4. Dennis Wolf, Germany
5. Dexter Jackson, USA

2014 Ms. Olympia – IFBB Pro Women’s Bodybuilding Winners:
1. Iris Kyle, USA
2. Alina Popa, Romania
3. Debi Laszewski, USA
4. Alana Shipp, USA
5. Yaxeni Oriquen-Garcia, Venezuela

2014 Olympia 212 Showdown – IFBB Pro 212 Winners:
1. Flex Lewis, UK
2. Eduardo Correa da Silva, Brazil
3. Jose Raymond, USA
4. Hidetada Yamagishi, Japan
5. Baito Abbaspour, Iran

2014 Men’s Physique Olympia – IFBB Pro Men’s Physique Winners:
1. Jeremy Buendia, USA
2. Sadik Hadzovic, USA
3. Jason Poston, USA
4. Matthew Acton, USA
5. Steve Cook, USA

2014 Women’s Physique Olympia – IFBB Pro Women’s Physique Winners:
1. Juliana Malacarne, Brazil
2. Dana Linn Bailey, USA
3. Tycie Coppett, USA
4. Karina Nascimento, USA
5. Sabrina Taylor, USA

2014 Fitness Olympia – IFBB Pro Fitness Winners:
1. Oksana Grishina, Russia
2. Regiane da Silva, Germany
3. Tanji Johnson, USA
4. Bethany Cisternino, USA
5. Myriam Capes, Canada

2014 Figure Olympia – IFBB Pro Figure Winners:
1. Nicole Wilkins, USA
2. Candice Keene, USA
3. Candice Lewis, USA
4. Ann Titone, USA
5. Latorya Watts, USA

2014 Bikini Olympia – IFBB Pro Bikini Winners:
1. Ashley Kaltwasser, USA
2. Janet Layug, USA
3. Stacey Alexander, USA
4. Yeshaira Robles, USA
5. Amanda Latona, USA

Ms. Olympia 2014 Iris Kyle strikes a pose alongside fellow women’s bodybuilding competitors.

Congratulations to all of the winners! You can find a complete list of rankings for all of the main events during the 2014 Olympia Fitness and Performance Weekend at http://contests.npcnewsonline.com/contests/2014/ifbb_mr_olympia/.

Check back soon for announcements regarding the winners of other upcoming competitions, including the 2014 NPC Tricky Jackson Classic Championships, which are co-sponsored by HGH.com health and bodybuilding supplements, as well as the 2014 IFBB World Fitness Championships in Montreal and the 2014 Europa Games in Phoenix. We wish our HGH.com-sponsored pros – Richard “Tricky” Jackson, Ben White and Tara Silzer – success in their respective events, and best of luck to all of the bodybuilders and athletes competing in these contests!

 




Whey Protein Benefits, Uses, Side Effects and Functions

Discover the Function, Sources and Benefits of the Health Supplement Ingredient Whey Protein

Whey protein and casein are the two major types of proteins in milk. While casein is digested more slowly, whey is a quickly and easily digested source of protein. It contains essential amino acids, including branched-chain amino acids (BCAAs), and its amino-acid profile is similar to that of human skeletal muscle. While whey protein is naturally found in dairy products, it is also available in a more concentrated form in dietary supplements. These include health and bodybuilding supplements such as CytoSport, IsoBolic, Multi-Pro and Elite whey protein powders.

Functions of Whey Protein

Protein contributes to the growth, development and repair of human tissue, so consuming whey protein can help to support these functions. The amino acids contained in whey protein play a critical role in regulating protein metabolism, and are believed to aid the body in transitioning from a catabolic state to an anabolic state following exercise. Furthermore, studies have suggested that whey protein may decrease fat stores in the body and increase feelings of satiety (fullness), thereby helping to regulate weight and body composition.

Sources of Whey Protein

Dairy products are a natural source of whey protein, which separates from milk during the cheese-making process. Among food sources, ricotta cheese contains the highest levels of whey protein; however, it can also be found in milk, yogurt and other cheeses. When whey protein is extracted and processed for use in natural dietary supplements, it can take one of several forms, including whey powder, whey protein concentrate and whey protein isolate. Of these, whey protein isolate contains the highest protein content, followed by whey protein concentrate and then whey powder.

Whey Protein Benefits and Uses

Consuming whey protein elevates the body’s overall levels of protein and essential amino acids, which help to maintain human skeletal muscles. As a result, whey protein is a popular ingredient in health and bodybuilding supplements, where it is used to increase muscle mass and strength as well as improve athletic performance. Because whey protein appears to decrease fat stores and create feelings of fullness, it is also used as an appetite suppressant and may be included as an ingredient in weight-loss supplements.

Another benefit of whey protein is its ability to lower blood-sugar levels, which may be helpful for individuals with milder cases of diabetes that can be controlled with proper diet and exercise. Whey protein is also used as an ingredient in baby formulas because it is an easily digested form of protein and provides important nutrients needed for growth and development. There are many other purported uses of whey protein – ranging from acid reflux to chronic lung conditions to psoriasis – though evidence in these areas is currently inconclusive.

Side Effects of Whey Protein and Potential Interactions

Whey protein is generally considered safe for most adults; users should follow the recommended dosage and directions listed on dietary supplements. Those who are lactose intolerant or have a known sensitivity to milk may find that some whey protein formulas can cause similar symptoms, such as bloating, cramps, diarrhea or nausea. When taken in high doses, whey protein may cause headaches, fatigue or thirst in some people.

Individuals taking certain types of medication should be aware of potential interactions. Whey protein may decrease the absorption of levodopa, alendronate and some antibiotics (including quinolone, fluoroquinolone and tetracycline). Since whey protein has been shown to lower blood-glucose levels, it can cause hypoglycemia when it is taken in combination with diabetes medications. When whey protein is taken in combination with blood thinners, it may increase the risk of bleeding.

More detailed safety information on whey protein side effects and interactions can be found on the Mayo Clinic website. As with any medication or health supplement, it is best to consult your physician before taking dietary supplements containing whey protein.

Whey Protein Research and Studies

Numerous studies have examined the effects of whey protein on muscle mass, muscle recovery, athletic performance and body composition. For example, recent animal studies published in the journals Nutrition and Medicine & Science in Sports & Exercise found that resistance exercise combined with whey protein led to significant muscle weight increases in rats and that whey protein supplementation improved exercise performance, body composition and biochemical assessments in mice.

Human trials also support the use of whey protein for post-exercise recovery and improved body composition. Research published in Amino Acids determined that whey protein may accelerate the muscle regeneration/remodeling process after high-intensity exercise, while the International Journal of Sport Nutrition and Exercise Metabolism reported that whey protein supplements taken by runners facilitated their recovery from strenuous training. In the Journal of the American College of Nutrition, researchers analyzed 14 randomized, controlled trials on generally healthy adults and found that whey protein supplements – either combined with resistance exercise or as part of a weight-loss or weight-maintenance diet – improved body composition parameters.

In addition, research findings suggest that whey protein supplements are beneficial for overweight and diabetic individuals. In the Journal of Applied Physiology, researchers studied overweight/obese adults who consumed whey protein supplements either with or without exercise and found that all of them lost body weight, fat mass and abdominal fat. Among those test subjects, the group that took whey protein supplements in combination with a multimode exercise training program lost significantly more body weight and gained a greater percentage of lean body mass. An article published in Diabetologia examined the impact of whey protein on diabetics, and determined that taking whey protein before breakfast helped to increase insulin levels and decrease glucose in patients with type 2 diabetes. For additional whey protein research reports, refer to the PubMed site sponsored by the National Institutes of Health (NIH).

HGH.com Supplements With Whey Protein

Athletes, bodybuilders and fitness enthusiasts rely on whey protein supplements to help build muscle, aid in post-exercise recovery and maintain a healthy weight. HGH.com offers a variety of natural health and bodybuilding supplements formulated with whey protein:

Elite Whey Protein Butter Toffee and Elite Whey Protein Chocolate Mint – Whey protein isolates, concentrate and peptides are combined with a proprietary digestive enzyme blend to enhance digestion and absorption of Elite Whey Protein supplements, which provide 23 grams of protein per serving. These delicious powdered-drink mixes help grow and strengthen muscle while aiding in muscle repair and recovery.

IsoBolic Cinnamon Oatmeal and IsoBolic Vanilla – The advanced protein matrix in IsoBolic supplements blends whey protein isolate and whey protein concentrate with other active ingredients, packing in 45 grams of protein per serving. These delicious powdered mixes support intense workouts, offering sustained protein release to stimulate muscle growth and recovery.

Multi-Pro Chocolate Whey Protein – Featuring whey protein isolate, whey protein concentrate and whey permeate, Multi-Pro Chocolate provides 24 grams of protein in each serving. This great-tasting, low-carb drink mix delivers vitamins and minerals in a complete protein supplement that helps users gain muscle while minimizing body fat.

CytoSport Vanilla Whey Protein – Made with whey protein concentrate and whey protein hydrolysate, each serving of CytoSport Vanilla Whey contains 18 grams of protein and provides essential nutrients and amino acids. This low-fat, low-lactose powder mixes easily and is biologically complete, helping users build lean muscle mass and recover more quickly after intense workouts.

Mega Shake Strawberry – Formulated with a powerful blend of active ingredients – including whey protein concentrates, isolates and peptides – Mega Shake offers 32 grams of total protein per serving. Its high-quality proteins, vitamins and minerals help increase muscle tone, reduce body fat, provide energy and support muscle recovery.


References (Function, Sources, Benefits/Uses and Side Effects/Interactions):

Mayo Clinic and The National Standard Research Collaboration. “Drugs and Supplements: Whey Protein”; National Standard Patient Monograph information published on Mayo Clinic website; last updated November 1, 2013. <http://www.mayoclinic.org/drugs-supplements/whey-protein/background/hrb-20060532>

Deuster, Patricia; Maier, Steven; et al. “Protein and Amino Acids Products – Whey Protein”; Dietary Supplements and Military Divers: A Synopsis for Undersea Medical Officers, published by Uniformed Services University of the Health Sciences; January 2004. <http://hprc-online.org/dietary-supplements/files/DietarySupplementUMO.pdf>

Bennett, Andrew. “Which Foods Contain Whey Protein?”; article published on Livestrong.com website; October 21, 2013. <http://www.livestrong.com/article/254097-which-foods-contain-whey-protein/>

Research Sources:

Arciero, Paul J.; Baur, Daniel; et al. “Timed-Daily Ingestion of Whey Protein and Exercise Training Reduces Visceral Adipose Tissue Mass and Improves Insulin Resistance: The PRISE Study”; Journal of Applied Physiology; July 1, 2014. <http://www.ncbi.nlm.nih.gov/pubmed/24833780>

Chen, Wen-Chyuan; Huang, Wen-Ching; et al. “Whey Protein Improves Exercise Performance and Biochemical Profiles in Trained Mice”; Medicine & Science in Sports & Exercise; August 2014. <http://www.ncbi.nlm.nih.gov/pubmed/24504433>

Farup, Jean; Rahbek, Stine Klejis; et al. “Whey Protein Supplementation Accelerates Satellite Cell Proliferation During Recovery From Eccentric Exercise”; Amino Acids; July 2014. <http://www.ncbi.nlm.nih.gov/pubmed/25063205>

Hansen, Mette; Bangsbo, Jens; et al. “Effect of Whey Protein Hydrolysate on Performance and Recovery of Top-Class Orienteering Runners”; International Journal of Sport Nutrition and Exercise Metabolism; published online ahead of print July 14, 2014. <http://www.ncbi.nlm.nih.gov/pubmed/25029703>

Haraguchi, Fabiano Kenji; de Brito Magalhães, Cintia Lopes; et al. “Whey Protein Modifies Gene Expression Related to Protein Metabolism Affecting Muscle Weight in Resistance-Exercised Rats”; Nutrition; July-August 2014. <http://www.ncbi.nlm.nih.gov/pubmed/24985006>

Jakubowicz, Daniela; Froy, Oren; et al. “Incretin, Insulinotropic and Glucose-Lowering Effects of Whey Protein Pre-Load in Type 2 Diabetes: A Randomised Clinical Trial”; Diabetologia; September 2014; published online July 10, 2014. <http://www.ncbi.nlm.nih.gov/pubmed/25005331>

Miller, Paige E.; Alexander, Dominik D.; and Perez, Vanessa. “Effects of Whey Protein and Resistance Exercise on Body Composition: A Meta-Analysis of Randomized Controlled Trials”; Journal of the American College of Nutrition; published online April 14, 2014. <http://www.ncbi.nlm.nih.gov/pubmed/24724774>




There are so many natural growth hormone products. How do I know which is best?

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There are a lot of natural growth hormone products on the market - some good, most not so good. We at HGH.com are the leaders in online human growth supplements and body building supplements. We are always on the leading edge of the technologies and setting the bar for the industry. We are the trendsetters. Rest assured, our products will work for you - guaranteed. 
 
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