If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

The supplement industry is a multi-billion dollar industry, and in the case of BCAAs (Branched Chain Amino Acids), it is growing on the premise of improving anabolic state by stimulating protein synthesis. Aside from its effect on increasing muscle mass, much has been said about its effect on reducing muscle damage and reducing central fatigue, but how true are these claims?

What is an amino acid?

Second, proteins are macromolecules that are part of every cell in the body and, in addition to producing enzymes, hormones, or neurotransmitters, they are also parts of blood, bone, or muscle.

There are 20 amino acids, 9 of which are essential. This means that the body cannot synthesize large amounts of itself and therefore must be taken from the diet. The rest of the amino acids are known to be non-essential and can be produced in adequate amounts by the body on its own, so there is no need to include them in the diet.

The organism for the synthesis or construction of proteins, whether muscular or of any other type, needs amino acids. A limiting factor in protein synthesis is that the body has sufficient amounts of all the essential amino acids, since the body itself can produce the non-essential amino acids.

BCAAs in particular are part of the essential amino acids and there are three types: leucine, isoleucine and valine. They receive another name due to the peculiarity that they have branched side chains in their structure. The growing popularity of BCAAs in the supplement industry is due to the fact that BCAAs, or rather leucine, have a strong ability to stimulate one of the most important anabolic cell signaling pathways, mTORC1 (a target of rapamycin in mammals). Increasingly complex 1 or mammalian cell targets of rapamycin).

BCAAs and protein synthesis

First of all, it must be said that most of the work observing the positive effects of BCAAs on protein synthesis is done in rodents. The procedures and doses used in these studies are not applicable to humans due to differences in physiologic and cellular signaling pathways.

However, in humans, the administration of BCAAs, whose leucine content is the main cause, can stimulate protein synthesis, but it is known that the administration of the remaining essential amino acids is necessary to optimize the response. Being done. In the cited study, the response in protein synthesis when BCAAs were administered was 50% lower than when whey or casein protein was administered. BCAAs increased protein synthesis by 22%, but not as much as complete protein.

All this can be explained because the body needs all the essential amino acids to build muscle protein. Even large doses of BCAAs cannot increase protein synthesis beyond a certain point due to one or more restricted amino acids. It is not enough to support this process.

In English, the concept of limited or speed-limited amino acid provides a large amount of BCAAs and limits the remaining essential amino acid. The quality of synthesis is not due to the contribution of BCAAs but to an insufficient contribution of essential amino acids. It is also necessary that the duration of the dwellings be high. It’s cool, but more for building a house:

In any case, the bottom line is that building muscle requires better protein synthesis than breaking it down, and to trigger long-lasting protein synthesis, not just the three essential amino acids, but the whole gamut. It is required.

BCAA and mTORC1 anabolic signaling pathways

As mentioned above, BCAAs stimulate mTORC1, one of the most important anabolic cell signaling pathways, due to their leucine content. Protein synthesis and cell signaling are not the same, but both are necessary with strength training to trigger muscle growth.

This needs to be explained, as many believe that flipping a ‘switch’ in the mTOR pathway is enough to trigger muscle growth, but this is not the case. In that case, you don’t even need to train.

To explain the relationship between protein synthesis and cellular signal transmission, we must compare it to the work of the building, and to the beginning of all work that can be done. It may be called: mason, electrician, carpenter or pipe builder… but when they arrive, they are assembled. They discover that everyone has a bag of tools, a handful of cables and pipes, and they all understand it. What is needed (transmission of cell signals) to build the building (protein synthesis) contains only a small amount of that substance (the remaining essential amino acids). Sin BCAA)

In summary, BCAAs can stimulate the mTOR pathway but not maximize protein synthesis either in size or duration.

Maximize muscle protein synthesis (MPS)

What effect do BCAAs have on muscle recovery?

Another benefit that results from BCAAs is the positive impact on training recovery due to the attenuation of muscle damage. In fact, the scientific community has not yet agreed on this issue. Some studies look at these effects and others do not.

A recent study found that BCAAs reduced myalgia after intense eccentric training, but these effects were negligible if the protocol was repeated on a diet containing at least 1.2 grams of protein per kilogram of body weight. Era. Here you can see how important your total daily protein intake is to your BCAA intake.

In another 2010 study, BCAAs reduced muscle soreness in untrained men who participated in the study after taking 14 grams of BCAAs daily for 3 days post-workout, but with no change in muscle function. It was observed that this was not the case.

However, the International Association for Sports Nutrition (ISSN) needs further study to see if BCAAs are supplements that can improve post-workout recovery, especially in high-protein diet situations. There is.

How do BCAAs affect fatigue in endurance aerobic sports?

These fatty acids are transported by the protein carrier albumin and can also transport tryptophan. This competition between fatty acids and tryptophan leaves more free tryptophan in the blood that travels to the brain, crosses the blood-brain barrier, and increases the synthesis of serotonin, a neurotransmitter that increases fatigue.

A transporter is required for tryptophan to cross the blood-brain barrier. This transporter is the same transporter that BCAAs use to cross this barrier, so increased BCAA consumption competes with tryptophan, many of which cross the blood-brain barrier and cause fatigue. It’s supposed to go away.

However, to date, this hypothesis has not been proven, because there is only one old study from 1998 that observed better performance when taking BCAAs.

So should you take a BCAA?

In fact, if your diet already provides enough protein, it’s not necessary. It’s relatively common for us to cover these amounts for protein amounts of 1.5 to 2.5 grams per kilogram of body weight, depending on the person, physical activity, and goal, and it’s easy for most people.

However, if you want to get BCAAs, it is important that these are accompanied by the remaining essential amino acids if your goal is to gain muscle mass.

If you’re an endurance athlete and think it’s worth trying to reduce fatigue, your typical intake is about 20 grams of BCAAs and at least 2-10 grams of leucine. The time of consumption can be before, during or after training.

BCAA supplements are usually sold in a 2:1:1 or 4:1:1 ratio and there is always more leucine present. A 2:1:1 supplement is sufficient. More leucine than we have seen so far does not produce additional effects.

If dinner is the most abused meal because you’re tired from work and you don’t have the time or desire to cook, here are 17 light and easy dinners to help you combat the extra kilos of Christmas.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Various meat dishes (red, chicken, fish)

If you are looking for a light dinner that is rich in high-quality protein at the same time, these options with a variety of meats may be right for you.

Beef Stir Fry and Lettuce Wrap or Tacos: Very low carb and easy to make using easily satisfying fiber along with protein. In addition, it provides vitamin C, potassium and other high-quality micronutrients.

Chicken and Avocado Salad with Citrus Vinaigrette: This simple salad is a recipe that incorporates healthy fats and lots of vitamin C in addition to protein.

Tuna with Eggplant and Tomato: Very quick and easy to make, this dish is ideal for solving a cold dinner in just a few minutes with little confusion other than a pot.

Crispy Lemon Rosemary Thyme Fillets – A different but just as quick way to prepare fish for dinner, where you bake salads and vegetables at the same time as the hake.

Fish Salad with Lettuce Tacos – Any white fish can make this low-fat and satisfying recipe. Alternatively, it can be made with leftover grilled fish fillet so it doesn’t go to waste during cooking.

Stir-Fry Squid Ring and Stir-Fry Broccoli: Both ingredients in this dish are high in protein, low in fat, but high in micronutrients, with calcium, potassium, vitamin C, iron, and folate prominent.

egg based dinner

Eggs are an excellent source of high-quality protein, have long been recognized for a variety of uses, and are very versatile when it comes to cooking, as they can be resolved in no time at all, as shown in the dinner below. es.

Steamed Asparagus and Bagged Eggs – For vegetarians looking for protein at dinner, this easy-to-cook recipe is a great option, especially on cold days.

Roasted Avocado Eggs with Goat Cheese: Add a fresh salad to your recipe for a complete dinner with high-quality fats, excellent protein, and complex carbohydrates, without the fuss.

Green asparagus and pepper fin: The fritata is a preparation that can be made with what we have at home and in a short time solve a nutritious diet as shown in this recipe. Can.

Tortilla with avocado, tomato, cresson and fine herbs: With good fat and a lot of carotene, vitamin C, you can prepare this tortilla in less than 10 minutes.

Eggplant Omelette: A very simple dish, rich in protein, high in water and fiber, which is satisfying, but very low in calories.

vegan dinner

For those who don’t eat animal foods, we have satisfying options for bulking plant proteins and various vegetables without significantly increasing the energy intake of the plate. Some vegan dinners are:

Seitan Vegetable Skewers – It’s as easy as sticking the ingredients on a skewer and cooking. This dish provides not only healthy protein, but also fiber, vitamins and minerals.

Lettuce tacos with lentils: One of my favorite recipes with lentils. It goes very well with the creamy texture of avocado, which has a high water content in vegetables and provides high-quality fats for other ingredients such as protein and fiber.

Mushroom Tempe: At the same time as a nice dinner, you can prepare your Tempe with the sauces suggested in this recipe, with nutritious and satisfying calories.

Scrambled Tofu: If you don’t like to cook, this recipe is ideal for you. This is because it can be enjoyed at home in a very short time and without the need for technology.

Stir-Fry Tofu and Kale with Sesame Seeds – A delicious variety of recipes with plenty of plant-based protein, calcium, iron, and potassium.

Roasted Broccoli Cranberry Almond Butternut Squash: A vegan recipe, but if you’ve already had enough meat in your diet, it’s a good idea to include it in your omnivorous diet. It is rich in dietary fiber, potassium, vegetable calcium, iron and vitamin C.

Here are 17 light dinner recipes for all tastes and needs. These help to reduce the kilos gained during Christmas and, above all, they provide good dietary nutrients to protect your health.

This February 26 is World Pistachio Day, and although I know that the celebrations can be at any time. I don’t know who decided it, but it’s a great day because I get to celebrate one of my favorite nuts.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

What is pistachio?

The pistachio is a fruit of the pistachio, a small tree native to the Middle East from Greece to Pakistan and Afghanistan. To date, Iran is one of the largest pistachio producers in the world, followed by the United States and other countries, including Spain.

The part we eat is actually the seeds, which are among the fruits most of us have never seen. The seeds are roasted and salted, accompanying as a garnish, in sauces or desserts.

Pistachio properties

Published on Unplash by Neora Aylon

Pistachio is very nutritious, approximately 30 grams contains approximately 156 calories: 8 grams of carbohydrates, 3 fibers, 6 proteins, 12 fats (90% healthy fats), potassium, phosphorus, vitamin B6, copper, followed by manganese. ..

In fact, pistachios are one of the foods richest in vitamin B6 and it is important for many functions in the body, such as regulating blood sugar and forming hemoglobin.

Food rich in antioxidants

Antioxidants are essential for health, as they prevent cell damage and reduce the risk of diseases such as cancer. Pistachios contain more antioxidants than most nuts and seeds. Only nuts have more.

On the other hand, they are the most abundant in lutein and zeaxanthin, especially the antioxidants that contribute to our eye health and protect them from blue light damage and age-related macular degeneration.

Furthermore, the antioxidants contained in the pistachio have been shown to be particularly susceptible to absorption during digestion.

Low in calories and rich in protein.

Although eating nuts has many health benefits, it also involves consuming a lot of calories. The pistachio is one of the nuts with fewer calories. Consuming about 30 grams of pistachios means eating about 156 calories, walnuts 183, and hazelnuts 173.

Published on Unplash by Jade Stephens

In addition, 20% of the weight of the pistachio is protein, which is why it is only placed below the almonds in this section.

They help you lose weight

Although nuts are a high-calorie food, they are considered a good ally to lose weight due to their contribution of healthy fats, proteins, and fibers.

Few studies have examined the effect of pistachio on body weight, but those that do exist are promising. During a 12-week weight loss program, those who ate about 50 grams of pistachios per day as a snack were able to lose more weight than those who ate cookies. In another 24-week study in overweight people, it was observed that those who ate 20% of the calories from pistachios lost 1.5 cm more from their waist than those who did not eat pistachios.

In addition to protein and fiber, another factor that may contribute to pistachio’s slimming properties is that fat may not be fully absorbed. Some studies have shown malabsorption of fats from nuts. This occurs because some of these fats are inside the cell wall, preventing them from dissolving in the digestive tract.

Published on Unplash by serjan midili

Published on Unplash by Nehal Patel

Finally, thanks to the fact that they have to be peeled and opened, pistachios are perfect for eating more slowly and consciously. One study found that shelled pistachios were eaten 41% faster than shelled.

Helps prevent cardiovascular diseases.

Pistachio seems to have a positive effect on blood pressure and cholesterol

Pistachios appear to have a positive effect on blood pressure and cholesterol, both of which may help fight cardiovascular disease. Several studies have analyzed and concluded that pistachio intake helps reduce bad cholesterol and increases good cholesterol without negatively affecting blood lipid levels.

It will also reduce stress more effectively than other nuts.

Helps control blood sugar.

Although rich in carbohydrates, pistachio’s low glycemic index does not cause a spike in blood sugar levels after a meal and actually helps control blood sugar levels.

Studies show that adding approximately 50 grams of pistachio nuts to a carbohydrate-rich diet reduces postprandial blood glucose levels by 20-30% in healthy people.

Another study showed that people with type 2 diabetes had a 9% reduction in sugar spikes after eating about 25 grams of pistachio nuts twice a day for 12 weeks.

How to add pistachios to your diet

If you want to start eating pistachios, do it! They will make your perfect lunches and snacks. Of course, if possible buy them without salt. You can find them at any grocery store and supermarket.

There is no longer an excuse to try this rich dry fruit.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

When we talk about protein shakes, we usually know what we mean. In addition, the vast majority of athletes usually use it. Many times, however, the choice of protein shake is not the most appropriate, as are the moments and conditions of consumption. To learn more about them, it is important to dwell on their properties and types.

what is protein

The first thing you must be very clear about is what a protein shake or a protein supplement is. Rather, we need to know what a protein is, and the amino acids that provide us with proteins. The amino acids that the body breaks down and uses to regenerate and maintain body tissue are generally essential. That is, they are not produced in our body but are obtained through food. These essential amino acids are necessary for proper organ function.

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Protein provides us with the essential amino acids necessary to achieve the best shape.

When we exercise, we need to provide the body with essential amino acids to prevent muscle wasting and organ dysfunction. A healthy diet should provide us with the amino acids we need, but in many cases the body needs a plus, which is why we use protein shakes. However, to do it correctly, it is essential to know its methodology and operation.

What is a protein shake?

At this point, we must stop at what is the protein shake. In essence, they are made up of high concentrations of protein, which provides the body with the amount of amino acids it needs. You should not replace the usual diet since the additional proteins are a mere support when the muscles need to be kept in perfect condition.

When it comes to protein shakes, it should be noted that they come in the form of liquid-soluble powders. You can use water, juice, milk and any other drink you like. No preparation or cooking required, just mix and drink.

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The shake is a simple way to obtain the necessary protein intake, not just a perfect food supplement.

Shakes can be consumed by anyone, especially when playing sports. The downside to protein shakes is that we believe we should consume them every time we train to gain more muscle mass. All activities involve muscle wear, so both those who practice fitness in a traditional way and those who practice running can use these protein supplements.

Protein shake benefits

For this reason, we need to see the benefits of consuming protein shakes.

As mentioned above, protein shakes provide essential amino acids, especially branched chain amino acids that help repair muscle tissue.

Also, it’s one of the fastest and easiest ways to consume protein and helps reduce muscle loss during high-endurance activity.

They provide us with leucine, which helps the body’s protein synthesis. In addition, they provide glutamines that help us improve general muscle condition.

Protein shakes give us energy, the amount of amino acids we need, leave us more satisfied…

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Raises blood levels and is an immediate source of energy. In addition to helping you get the amount of protein you need, the shakes are low in sugar and fat, which helps you get amino acids in a healthy way without jeopardizing your weight.

Taking these shakes will increase the feeling of satiety and will prevent the feeling of hunger due to consuming food at the wrong time.

Consuming protein shakes helps reduce the effects of free radicals released as a result of exercise-induced oxidation, helping to increase glutamine levels, one of the body’s major antioxidants.

Different types of proteins

Taking into account these considerations regarding the benefits of consumption, it is necessary to focus on the different types that you can find on the market and the best time to consume each one.

Whey or whey protein

First of all, the queen of proteins, whey or whey protein. It is made with the most consumed protein derived from whey. This type of protein provides a large amount of essential amino acids. In addition, due to their high biological value, they are easily absorbed, which is why it is usually taken after or during sports activities to provide the body with what it needs to recover.

There are three types of whey protein: protein concentrate, protein isolate, and hydrolyzate. The three differences are the processes by which the whey is obtained and passed through.

Whey protein is the star, followed by casein, eggs, meat, and plant-based.

casein protein

Next is casein. It’s kind of a sustained release protein. In addition, although it is obtained from milk, it is slow to digest, so it is recommended, when it is not accompanied by food, to consume it at night or during the day. This will help maintain muscle fiber nutrition for longer and speed up recovery.

protein release sequence

The third type emphasizes sequential release proteins. They are composed of a mixture of different types of proteins that have different types of assimilation and are released into the blood, such as casein and whey. This type of protein achieves an absorption sequence at the time when the concentration of amino acids in the blood is high compared to other low times. They can be taken throughout the day. They are usually used as a dietary supplement to achieve the overall contribution that the body needs.

egg protein

Another type of protein that is consumed in a shake is eggs. Specifically, it is known as albumin and is the second most popular after lactic acid whey. It has a high biological value and is very well absorbed in the body. Provides the essential amino acids necessary for muscle recovery. Due to its continuous release into the blood, it is usually taken with food or at any time. You don’t have to take it only when you exercise.

meat protein

On the other hand, there are meat proteins. Its quality is similar to that of whey, with the only exception that it does not contain lactose. They are one of the best options, especially for intolerant people. Since they are quickly assimilated, their consumption is the same as that of lactic acid whey. It is recommended to take it after and during exercise to start muscle recovery quickly enough.

vegetable protein

Lastly, go for a plant-based protein shake. They are obtained from rice, soybeans, peas or cannabis. They are the perfect replacement for animal-based proteins, which continue to have a high biological value and provide almost all the amino acids necessary for proper muscle function, but are used by vegans and vegetarians. It is most often used as a supplement to a vegetarian diet, but any type of person can consume it without problems.

It is always good to consult with a medical professional when using these types of supplements. Also, keep in mind that everyone in the daily diet should consume approximately 0.7 grams of protein per kilogram of body weight. For sports activities, the consumption increases to 1.4-2 grams per kilogram of body weight.

Some recipes to prepare with protein powder

The powdered protein that is used to prepare the shake is not only consumed in liquid form, but also helps to enrich the dish to be prepared and provides additional protein that provides more nutrients.

Therefore, we will highlight some recipes that can be made from protein powder.

• Homemade Fitness Cheesecake
• low calorie fitness tiramisu
• Simple Vegan Banana Pancakes Recipe
• Light zucchini pancakes
• Chocolate protein fitness galleta

Here are some examples of what we can do with healthy ingredients and protein powders.Although always keep in mind that protein powder is a supplement and should not be an essential ingredient.Whenever possible it is best to stick to a nutritious and healthy diet of natural form.