Have you ever just spent months in the gym , training like a beast and thinking it’ll all payback in the end but sadly when the end comes all you’ve burned is excess fat with no prominent gain in your “guns” whatsoever? You must have felt disappointed but then at night someone emailed you an insane workout video of Dwayne The Rock Johnson and suddenly you felt an intense motivational feel crawl up your spine and the next day you’re at the gym again, working like hell but the results still didn’t change.
Simply working hard isn’t enough. Someone did email you the workout video but do you know what The Rock eats?
Yes, diet plays a huge part in muscle gain. Simply eating more never works. The body needs an excess amount of protein to heal and build the muscles.
Fortunately, to put you at ease and to help you focus on the important stuff rather than make you go through the nutrition table of every item you eat, the market offers pure protein in the form of protein powders.
Protein Powders are, as the name suggests, a protein supplement which is used by fitness fanatics all over the world to gain muscle faster and better. These powders are raw protein and are readily accepted by the body .These come in various forms that include soy, casein and the most popular water-soluble milk-protein Whey.
Whey protein powder supplements are an enormous help to build up rapidly with an expansion of muscle tissue, be that as it may, once in a while the costs are not that accommodating. Getting the actual best protein powder is important in light of the fact that the nature of the powder influences how better the protein powder functions, and how great the complex can be for you.
Naturally everybody goes for the product that is cheaper yet still delivers exceptionally.
The market has a number of brands in store for you but you want the one that fits all your needs. If you’re a beginner then the number one tip to choose the best and cheap protein powder is to check for the product that offers the best protein per scoop ratio. This means your product should have more amount of protein for less amount of powder.
The second thing is amount of servings. If you don’t plan on spending time at the gym after the summers than don’t go and buy more than 2 months of supply. This rule also applies if you’re a really picky eater. It will surely save you a lot of cash.
The next thing is its flavor. Choose the flavor wisely as if its not something you can intake everyday then choosing the wrong flavor will surely be discomforting to your taste buds and cost you unnecessary cash.
Always when buying plan ahead because you don’t want to miss out on any sales thinking you wont be needing this in the future and end up needing it when the prices go back up.
Protein and casein supplements have gained a lot of popularity over the past several years. Not only do they taste great, but they provide your body with the exact amino profile it needs to build a lean healthy frame. While whey protein gets most of the attention, casein protein should also be part of your supplementation schedule.Since proteins are the building blocks towards muscle growth, many bodybuilding supplements use a lot of different types of proteins in order to effectively keep your muscle growth to a maximum. One of the primary proteins that people use is called “Casein” and it is found in a large number of bodybuilding supplements.
Where does Casein Protein Come From?
Casein comes from dairy products, usually extracted from milk and cheese. During the curdling process, the casein proteins are removed, which allows them to be safely harvested for these bodybuilding supplements. Some companies use chemicals to complete this process, but it is better to use a company that extracts them naturally because harsh chemicals can actually make it harder to process the nutrients.
Casein proteins can come in both a high and a low grade, where the low grade proteins are generally less expensive than the high grade, but also less effective. The main difference between high and low grade is the speed to which they are processed in your body, with the lower grade proteins taking longer to reach your muscles, making them slightly less effective. Still, both high and low grade casein is useful for keeping your muscles large.
What do Casein Proteins Do?
Casein proteins are muscle food. When your body uses up most of its protein in your high intensity workout, casein proteins give your body nutrients back, so that your new muscle cells do not starve and die away. The sooner you can get your muscles the proteins the better, as cells start to slowly shrink the moment that you stop working out.
You have most likely heard of whey protein, but not casein protein. What is casein protein and why should you use it?
Both whey protein and casein protein are derived from milk. The difference between the two is that whey protein is a fast digesting protein and is typically used before or after a workout.
Casein protein is a slow digesting protein, making it a perfect choice for using before going to bed.
Casein comes from 80% of total milk protein, as opposed to 20% of total milk protein for whey protein. Casein protein is made through ultra-filtration, which completely separates and uses the protein from the milk. This protein is very easy for your body to digest.
Casein protein can take your body up to 8 hours to metabolize and digest, thus, making it a slow acting protein. During these 8 hours, your body is being provided with the amino acids that it needs. This is invaluable to your body, especially when taken before going to bed. While you are sleeping your body is able to slowly release the amino acids over an extended period of time. This helps your muscles by protecting them while you sleep.
Studies have shown that the longer it takes your body to digest the proteins, the more efficiently your body can absorb the nutrients. This makes casein protein an excellent source of protein for recovery purposes. Casein is also less likely to be stored as fat because of the amount of time that it takes your body to digest it. What a terrific added bonus!
Casein protein supplements come in powder form and are simple to make. Simply mix it with skim milk (for added protein) or water and shake! Tada! Your casein protein supplement is ready in only a few minutes. It is nice not to be bothered with time-consuming snack making before bed. Check the best casein protein supplements here https://www.pumpninc.com/best-casein-protein-powder-supplements/.
If you are looking to add muscle, loose weight, or both, getting enough protein in your diet is essential. Protein supplements can give your body the exact protein it needs at exactly the right time. Try adding a serving of whey protein right after your workout and a serving of casein protein right before bed for the next 60 days and I am sure you will see a major change in the way your body looks.
Because casein proteins are known to be one of the best amino acids for your muscles to receive, you are not only getting protein into your muscles – you are also getting the right kind of protein into your muscles. Casein protein is sure to help stimulate your muscle growth and keep them healthy, which is why so many bodybuilders choose to take supplements that have high casein levels in order to make sure that their bodies get all of the proteins they need as soon as the workout is over.
In our pursuit of healthy bodies, pain can be an enemy. In some instances, however, it is of biological benefit. Pain that occurs right after an injury or early in an illness may play a protective role, often warning us about the damage we’ve suffered.
When we sprain an ankle, for example, the pain warns us that the ligament and soft tissues may be frayed and bruised, and that further activity may cause additional injury.
Pain, such as may occur in our heels, also alerts us to seek medical attention. This alert is of utmost importance because of the many afflictions that contribute to heel pain.
Heel pain is generally the result of faulty biomechanics (walking gait abnormalities) that place too much stress on the heel bone and the soft tissues that attach to it. The stress may also result from injury, or a bruise incurred while walking, running, or jumping on hard surfaces; wearing poorly constructed footwear; or being overweight.
The heel bone is the largest of the 26 bones in the human foot, which also has 33 joints and a network of more than 100 tendons, muscles, and ligaments. Like all bones, it is subject to outside influences that can affect its integrity and its ability to keep us on our feet. Heel pain, sometimes disabling, can occur in the front, back, or bottom of the heel.
A common cause of heel pain is the heel spur, a bony growth on the underside of the heel bone. The spur, visible by X ray, appears as a protrusion that can extend forward as much as half an inch. When there is no indication of bone enlargement, the condition is sometimes referred to as “heel spur syndrome.”
Heel spurs result from strain on the muscles and ligaments of the foot, by stretching of the long band of tissue that connects the heel and the ball of the foot, and by repeated tearing away of the lining or membrane that covers the heel bone. These conditions may result from biomechanical imbalance, running or jogging, improperly fitted or excessively worn shoes, or obesity.
Both heel pain and heel spurs are frequently associated with an inflammation of the band of fibrous connective tissue (fascia) running along the bottom (plantar surface) of the foot, from the heel to the ball of the foot. The inflammation is called plantar fasciitis. It is common among athletes who run and jump a lot, and can be quite painful.
The condition occurs when the plantar fascia is strained over time beyond its normal extension, causing the soft tissue fibers of the fascia to tear or stretch at points along its length; this leads to inflammation, pain, and possibly the growth of a bone spur where it attaches to the heel bone.
The inflammation may be aggravated by shoes that lack appropriate support, especially in the arch area, and by the chronic irritation that sometimes accompanies an athletic lifestyle.
Resting provides only temporary relief. When you resume walking, particularly after a night’s sleep, you may experience a sudden elongation of the fascia band, which stretches and pulls on the heel. As you walk, the heel pain may lessen or even disappear, but that may be just a false sense of relief. The pain often returns after prolonged rest or extensive walking.
Heel pain sometimes results from excessive pronation. Pronation is the normal flexible motion and flattening of the arch of the foot that allows it to adapt to ground surfaces and absorb shock in the normal walking pattern.
As you walk, the heel contacts the ground first; the weight shifts first to the outside of the foot, then moves toward the big toe. The arch rises, the foot generally rolls upward and outward, becoming rigid and stable in order to lift the body and move it forward. Excessive pronation—excessive inward motion—can create an abnormal amount of stretching and pulling on the ligaments and tendons attaching to the bottom back of the heel bone. Excessive pronation may also contribute to injury to the hip, knee, and lower back.
Disease and Heel Pain
Some general health conditions can also bring about heel pain.
Rheumatoid arthritis and other forms of arthritis, including gout, which usually manifests itself in the big toe joint, can cause heel discomfort in some cases.
Heel pain may also be the result of an inflamed bursa (bursitis), a small, irritated sack of fluid; a neuroma (a nerve growth); or other soft-tissue growth. Such heel pain may be associated with a heel spur, or may mimic the pain of a heel spur.
Haglund’s deformity (“pump bump”) is a bone enlargement at the back of the heel bone, in the area where the Achilles tendon attaches to the bone. This sometimes painful deformity generally is the result of bursitis caused by pressure against the shoe, and can be aggravated by the height or stitchng of a heel counter of a particular shoe.
Pain at the back of the heel is associated with inflammation of the achilles tendon as it runs behind the ankle and inserts on the back surface of the heel bone. The inflammation is called achilles tendonitis. It is common among people who run and walk a lot and have tight tendons. The condition occurs when the tendon is strained over time, causing the fibers to tear or stretch along its length, or at its insertion on to the heel bone. This leads to inflammation, pain, and the possible growth of a bone spur on the back of the heel bone. The inflammation is aggravated by the chronic irritation that sometimes accompanies an active lifestyle and certain activities that strain an already tight tendon.
Bone bruises are common heel injuries. A bone bruise or contusion is an inflammation of the tissues that cover the heel bone. A bone bruise is a sharply painful injury caused by the direct impact of a hard object or surface on the foot.
Stress fractures of the heel bone also can occur, but these are less frequent.
Children’s Heel Pain
Heel pain can also occur in children, most commonly between ages 8 and 13, as they become increasingly active in sports activity in and out of school. This physical activity, particularly jumping, inflames the growth centers of the heels; the more active the child, the more likely the condition will occur. When the bones mature, the problems disappear and are not likely to recur. If heel pain occurs in this age group, podiatric care is necessary to protect the growing bone and to provide pain relief. Other good news is that heel spurs do not often develop in children.
A variety of steps can be taken to avoid heel pain and accompanying afflictions:
Wear shoes that fit well — front, back, and sides — and have shock-absorbent soles, rigid shanks, and supportive heel counters.
Wear the proper shoes for each activity.
Do not wear shoes with excessive wear on heels or soles.
Prepare properly before exercising. Warm up and do stretching exercises before and after running.
Pace yourself when you participate in athletic activities.
Don’t underestimate your body’s need for rest and good nutrition.
If obese, lose weight.
Podiatric Medical Care
If pain and other symptoms of inflammation—redness, swelling, heat—persist, you should limit normal daily activities and contact a doctor of podiatric medicine.
The podiatric physician wiil examine the area and may perform diagnostic X rays to rule out problems of the bone.
Early treatment might involve oral or injectable anti-inflammatory medication, exercise and shoe recommendations, taping or strapping, or use of shoe inserts or orthotic devices. Taping or strapping supports the foot, placing stressed muscles and tendons in a physiologically restful state. Physical therapy may be used in conjunction with such treatments.
A functional orthotic device may be prescribed for correcting biomechanical imbalance, controlling excessive pronation, and supporting of the ligaments and tendons attaching to the heel bone. It will effectively treat the majority of heel and arch pain without the need for surgery.
Only a relatively few cases of heel pain require more advanced treatments or surgery. If surgery is necessary, it may involve the release of the plantar fascia, removal of a spur, removal of a bursa, or removal of a neuroma or other soft-tissue growth.