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Protein Supplements Guide: Top Things To Consider

Given the breadth of supplements widely available on the market, it can be difficult to determine which is right for you or not.

Following a fitness plan can be daunting as numerous supplements will claim to help you in some shape or form.

Thus, it is highly recommended to begin with an all-round high quality protein supplement and then branch out to other protein-based supplements to accommodate different areas of your activity.

This will ensure you have enough protein to synthesise throughout the day and reduce the chances of you being in a catabolic state. In other words, preventing muscular breakdown.

Protein is the building block of developing lean muscle, so it is crucial to ensure you are getting enough of it from your diet and supplementing when necessary if you find yourself strapped for time.

For instance:

If you find yourself with low energy before a workout, it may be useful to consider taking a pre-workout supplement. This usually contains ingredients such as caffeine and creatine nitrate to ensure you have enough fuel in the tank to train hard.

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Nutrition and Weight Loss key to avoiding Metabolic Syndrome

Do you want to be the symbol for the heart attack? Do you have belly fat, high blood pressure, elevated glucose levels, or abnormal cholesterol levels? If you have one or more of these symptoms then you may have Metabolic Syndrome.  New data shows the best way to avoid metabolic syndrome is through increasing consumption of fruits and vegetables, increasing physical activity, and lowering body mass index (BMI).  In other words, eat right, exercise more, and lose weight!

KC Dance Day 2012

Hearts Beat Back:  The Heart of New Ulm Project

It is a cohesive team unit that seeks to create a community of health.  This partnership, consisting of the Allina Hospitals, the Minneapolis Heart Institute Foundation, and the New Ulm Medical Center, is a one of a kind initiative to reduce heart attacks in the New Ulm community.  They call it the Hearts Beat Back: The Heart of New Ulm Project.

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Live Longer and Leaner by Eating Nuts

Is it nuts to believe that you can increase your mortality by eating more nuts? In a recent study published by the New England Journal of Medicine, scientists found that daily nut consumers were 20% less likely to die from any cause than those who didn’t consume nuts.  Moreover; the regular nut-eaters were also more slender than those who didn’t eat any nuts, debunking the widespread myth that increased nut consumption leads to excessive weight gain.

Deluxe Mixed Nuts


While there have been previous studies linking nut consumption to lowered risk of heart disease, type 2 diabetes, and colon cancer, there are few studies that delve into nut consumption and overall mortality.  The new research, lead by scientists from the Dana-Farber Cancer Institute, Brigham and Women’s Hospital, and the Harvard School of Public Health, was the largest and longest study of it’s kind. 

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Food Choices at Fast-Food Chains Not Influenced by Mandatory Calorie Postings

Numbers do not lie.  When you step on a scale, the number shown is your weight.  Regardless of what you think it should be, the number is correct.  Now once you receive that information, it now becomes your turn to decide what to do.  Do those numbers influence you to take action to eat better and exercise more?  Or do you acknowledge the weight and continue with your same habits?

The numbers on the calorie charts posted at fast food chains do not lie also. The McDonald’s premium crispy chicken club sandwich packs on 670 calories and the chocolate shake is 550 calories. Once you see the calories, what do you do with that information?  Do you turn around and hightail it straight to the closest salad bar?  Or do you simply acknowledge the calories and continue to order what you want anyways?   If you picked the latter, you are not unlike most Americans.

Eating McDonald's

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Protein-Rich Breakfast Prevents Unhealthy Snacking later in the Day

Look everywhere, especially in the health and fitness industry, and you will find high protein powders, shakes, and snack bars for exercise enthusiasts.  While the reasoning may vary from person to person, the general consensus is that proteins curbs hunger better than carbohydrates.  In a new research project, presented at the Obesity Society’s annual scientific meeting, researchers found that eating a high protein breakfast curbed hunger throughout the day as compared to eating a high carbohydrate meal or skipping breakfast. When making breakfast for yourself, opt for the lean sausage and egg omelet meals or try a protein shake.  Avoid the pancakes, bagels, and waffles as they only lead women to snack more later on in the day.

steak, eggs, potatoes

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Waistline Circumference More Accurate than BMI to Measure Obesity

The gold standard for measuring obesity is Body Mass Index (BMI), a formula that calculates an individual’s weight to their height squared.  BMI is not a perfect measure but it gives an strong indication whether a person is overfat. New studies indicate that waistline circumference measurements may be more accurate at assessing obesity than BMI.

Tape Measure Woman Waistline Healthy Living


Body Mass Index (BMI)

They say people get wiser as they age, but new statistics show that people also get wider as they age.  Current statistics show that almost 40% of men and women are becoming obese as they age. Researchers from the University of Glasgow assessed data from the Health Survey of England and the Scottish Health Survey comparing two periods of time, 1994-1996 and 2008-2010. Researchers looked at BMI and waist circumference changes for both men and women during the two periods. Any significant changes between the two periods were documented and recorded.

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Why We Should Eat Blueberries Everyday

Everybody knows that blueberries are a super fruit.  Wild blueberries have been long touted to help combat disease and promote healthy aging.  The latest research, published in the journal of Applied Physiology, Nutrition, and Metabolism, showed that long-term wild blueberry diets may help improve pathologies associated with metabolic syndrome. Diseases most associated with metabolic syndrome are cardiovascular disease and diabetes.


Metabolic Syndrome

Metabolic syndrome affects 37% of adults in the United States.  The term is used to describe a cluster of risk factors characterized by obesity, hypertension, inflammation, endothelial dysfunction, diabetes, and heart disease.  Dr. Klimis-Zacas, Professor of clinical nutrition at the University of Maine and co-author of the study, explains that there are properties in food that have the potential to prevent metabolic syndrome.  He explores the idea that food can be medicine. By eating the correct foods, the need for medication and medical intervention is reduced significantly. 

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High Intensity Exercises Provide the Most Efficient Workout

In our busy lives, fitting exercise in can often be difficult.  We are an immediate results society.  Our internet has to be faster, social media allows people to connect instantaneously, cell phone accessibility is imperative, and time is constantly limited.  While studies show exercise must be a priority in everyone’s lifestyle routine, which type of exercise is the most efficient?  What makes the best use of your time?  Forget walking and moderate exercise!  A new study, led by the Flinders health sciences lecturer Dr. Lynda Norton with the researchers from the University of South Australia, found that a one hour high-intensity workout provides the same fitness benefits as 50 hours of walking.  

Fitness Bootcamp

High Intensity Workouts

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Comprehensive Guideline to Manage Overweight and Obese Adults Available to Medical Practitioners

If you went to your physical and you were overweight, your doctor probably would have given you a cursory recommendation to lose weight.  Now when you go in, do not be alarmed if your doctor gives you the 3rd degree about your weight.  The medical community is getting serious about cracking down the obesity rates in the United States.


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Aerobic Fitness Could Be More Beneficial than Strength Training for Obese Teen Girls

In a society that appears to value health, vanity, and fitness, our obese population continues to grow.  Childhood obesity continues to increase at an alarming rate, despite more awareness about the risk factors associated with excess weight. 

According to the Center for Disease Control (CDC), obesity has more than doubled in children and tripled in adolescents in the United States in the past 30 years. How can we slow down the child obesity rate?  What are the best methods to combat this lifestyle disease? 

In a new study, published in the American Journal of Physiology, researchers revealed that obese teen girls who engaged in aerobic exercise have a lower risk of developing several pediatric diseases such as type-2 diabetes, metabolic syndrome, and non-alcoholic fatty liver disease.

Pediatric Diseases Associated with Obesity

Type-2 diabetes, metabolic syndrome, and non-alcoholic fatty liver disease, were once considered adult diseases.  Now, physicians and researchers are beginning to see increased cases of these lifestyle diseases in more teens and adolescents. 

Disclosure: We review and test many products on this site. Nobody pays us to review their product. However, if you end up purchasing one of these products we sometimes receive a small fee from the merchant. This helps to keep the site maintained and running.

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