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What is tribulus terrestris ?

Tribulus terrestris is a herbal remedy that is said to help at increasing your levels of testosterone, strength, and size. Here we will go over the effects of tribulus terrestris and testosterone levels, as well as other factors.

Endocrine system

Tribulus terrestris is marketed at helping increase your testosterone levels, but there is no significant evidence that supports this. More research should be done in order to confirm this claim. Tribulus terrestris may or may not effect strength or size, but there may be other factors that it could help. Here we will look both at the effects that it has on strength and athletic performance, as well as sexual satisfaction.

Concerning  the effects that it can have on testosterone it has been found to increase the total number of androgen receptors . Because humans were not the subjects used though, more studies on humans are needed to confirm these findings.(1)

Tribulus terrestris has also been shown to have no significant impact  on the metabolism of androgens when used by human subjects. For one study,  testosterone had no significant changes in the group that took tribulus terrestris supplements. (2)

Strength

The effects of tribulus terrestris on ones' strength and size seems to be the main focus on the market for its' use. There have been numerous studies though that have not supported these claims.  Here are some examples of some studies conducted on the effects on strength and body composition. For the first study mentioned, only general population that are at a high level of fitness are used, while the second looks at the athletic population.

One study lasted a total of eight weeks, using the bench press and leg press to measure strength, body weight, and composition changes. At the end of the eighth week, there were no significant differences seen between the control and tribulus terrestris group.  The control group did have a  higher increase in local muscular endurance for the bench press. These results show tribulus terrestris as having no significant effect on ones' strength or level of body composition. Although, it may be interesting to see what a increase in dosage or amount of time the study lasts may have any different effect on results. (3)

Rugby players were also given the supplement tribulus terrestris for a total of five weeks. Strength and lean mass were both measured prior to, and after the five weeks. Equal amounts of the tribulus terrestris were given to each subject in that group. At the end of the study, a significant increase both in strength and lean body mass for both the tribulus terrestris group, and the control group was seen. This led to the conclusion that it was not the supplement but due to some other factors that effected the results seen. (4)

Libido

There have also been studies (5,6)  looking at its' effects on the libido of the subjects tested. The findings were an increased sexual activity and parameters that were looked at. This supports the claim of the positive effects of the supplement on sexual performance of men.  The effects on male properties of sexual activity such as erections, tribulus terrestris has also been seen to have a positive effect on performance.(7,8)

Although it is often thought that sexual challenges affect males more, ladies also have sexual dissativfaction. One study tested the effects of tribulus terrestris on the quality of  sexual functions for women. This included orgasms, arousal, and desire with results showing an increase in these areas. (9) This product may have a positive effect for women concerning sexual desires, but more studies should be done to verify these findings.

Concerning sexual functions for men, tribulus terrestris has been shown to increase fertility, as well as assist in erectile disfunction and sperm count. (10,11).

Conclusion

 You see many claims on the market concerning the effects of tribulus terrestris. This mainly being that it can assist in increasing testosterone, strength and size.  No positive effect on size or strength was seen, so I would not advise to use it for increasing athletic or fitness performance. Although tribulus terrestris is not marketed as assisting with sexual factors, it has a great effect on both male and female enhancement. If your considering taking this supplement, you first need to speak with your doctor if you have any medical condition or are taking a medication.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/15588660#

2. https://www.ncbi.nlm.nih.gov/pubmed/15994038/#

3. https://www.ncbi.nlm.nih.gov/pubmed/10861339#

4. https://www.ncbi.nlm.nih.gov/pubmed/17530942#

5. https://www.ncbi.nlm.nih.gov/pubmed/12804079#

6. https://www.ncbi.nlm.nih.gov/pubmed/22368416#

7. https://www.ncbi.nlm.nih.gov/pubmed/23526694#

8. https://www.ncbi.nlm.nih.gov/pubmed/10748960#

9. Daru. 2014 Apr 28;22:40. doi: 10.1186/2008-2231-22-40.

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604572/#

11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566674/#

What kind of workouts are best ? 

There are many types of workouts, but there is only one that will best fit your goals concerning health and fitness. You may ask, is aerobic training or interval training better ?  If you are looking at aerobic training and fitness, then things like biking, running, or swimming may be good activities for you, while if your talking more anaerobic training, this would be working out in the weight room with resistance training. Personally, I believe that it is better to combine the two forms of training into one to get the best results.

Interval training  increases your aerobic and anaerobic endurance which is increasing the efficiency of oxygen used to do work. For example when your on the elliptical first go for thirty seconds at a normal pace, followed by thirty seconds at an all out pace. Start for five minutes, increasing the total time each workout up to fifteen minutes. Training like this is effects both aerobic and anaerobic muscular endurance when compared to aerobic training. It has also be shown that  interval training in a shorter period of time is just as effective as aerobic training with changes of the rate of metabolism. You'll be able to get a similar workout with the amount of calories burned, in a less amount of time.

Different types of training schemes for resistance training

One way to do this is through what is called undulated training. Instead of just doing five strait sets with the same weight, one set is a pattern of 8-10-12 repetitions. Decrease the weight as the number of repetitions increase.  A opposite pattern can also be used by doing 12-10-8 repetitions, increasing the weight as the repetitions decrease. Start out just by doing one set, then gradually work up to as many as five sets.

Pyramid training is different because it is done in sets either increasing the number of repetitions per set, or decreasing them. Repetitions used can be anywhere between six and twelve for one set. When you increase the number repetitions, you decrease the amount of weight used or vise versa.

To confuse your muscles, you need to change things in some small way each workout. You can do this both in aerobic and weight training with the exercises used. Stay with the same complex, multi joint exercises, but change the assistant exercises used. These would include any single joint isolated exercise. For these assistant exercises you can also change the repetition schemes used as well. Here are some examples of the different repetition schemes:

                                           Reps                            Weight

Pyramid Training (5 sets) 6-8-10-12-12                  40-40-35-30-25

                                12-10-8-6-6                                  25-30-35-40-40

Undulated training (1 set)     12-10-8                       25-35-45

(1 set)                         8-10-12                                   45-35-25

Strait sets (5 sets) 8-8-8-8-8                                     25-25-25-25-25

Tracking your progress

In order to keep track on your progress, you want to keep a log of your workouts. One good way to do this is through calculating the total amount of weight lifted, and divide it by the time that it took you to lift the weight. Here your using the concept of pounds lifted per minute.

100 pounds x 8 repetitions x 5 sets = 4,000 pounds.

Say it takes you 10 minutes to do this. 4,000 lbs/10 minutes = 400 lbs/minute

A few different ways that you can increase your strength when keeping track of it this way is to

1. Increase the total amount of weight lifted within the same or a shorter time period

2. Lift the same amount of total weight in a shorter time period

3. Lift the same amount of weight over an extended period.

Scheduling

It is also a good idea to make a training routine where you workout either three or four days a week. When using a three day a week plan, you could do Monday, Wednesday, and Friday, going upper body, lower body, upper body for the first week, then go lower body, upper body, lower body the following week. When you do this, you will get an equal amount of work for both the upper and lower body.

If you're doing four days a week, Monday and Thursday could be upper body days, and Tuesday and Friday could be for lower body. Give yourself at least a few days to rest because if you don't you will not see any progress. Also, it isn't just being active that is important, but nutrition is at least seventy-five percent if not more of the equation for good health.

Nutrition

Most of us eat an average of three meals a day. It is much better if you eat in between regular meals and use something like a protein shake or nutrition bar, for a total of six meals a day. Consuming smaller more frequent meals will assist in keeping a stable level of blood sugar, while increasing metabolism.  It is best if you do a meal every three to four hours.

There are many types of supplements that you can use. There are protein powders and weight gainers. A lot of the calories in some products are empty calories, which means that they aren't directly used. I suggest using a protein powder with few to no carbohydrates. Although you need carbohydrates since they are the body's first choice of fuel, they should be consumed just prior to the most active part of the day. As the day goes on gradually decrease the carbohydrates you take in, focusing more on protein and fat for fuel.

The majority of carbohydrates should be complex carbohydrates since they take longer to digest. The simple carbohydrates come only from things like soft drinks and cookies. If you focus more on complex carbohydrates which come in the form of grains and vegetables, you really can't consume enough carbohydrates since many of these foods are fibrous and don't have many carbs per serving.

You are making sure that you make better choices concerning the type of carbohydrates you consume. Also, many people think that you have to count calories in order to lose weight, but calorie counting isn't totally necessary. If you decrease calorie intake by 500 a day, and burn that many excess calories, this would help you lose a average of two pounds lost per week.  Although some people may lose weight faster than others, you shouldn't let it be discouraging. Continue your journey to better health through staying active and eating healthy.

Are you constantly living in pain where nothing that you use helping it out ? Natural therapy for muscle injuries is available. Remedies like anti inflammatory drugs (2) may temporarily help you, but can also come with side effects. These are good and will work, but are there other options to decrease your pain without drugs ?

The good news is, that there are other options. Treatments are used for muscle injuries as well as joint, tendon and ligament conditions. These  therapies include acupuncture, cryotherapy, heat therapy, massage therapy, and shock wave therapy. Here we compare each type, how it works, and studies on these treatments.

Forms of therapy
​

Acupuncture:

Acupuncture is one of the oldest treatments for many chronic conditions. It focuses on the many pressure points of the body. One main effect of acupuncture is the reduction in the association with feeling pain. This may assist for long term or short term pain management. Acupuncture also helps flush any toxins which speeds up the healing process. Overall it has been shown to have a positive effect on decreasing pain in and after surgery, with no side effects (1).

Cryotherapy:

Cryotherapy is a main type of therapy for different types of injuries. It is also used for conditions like delayed onset muscle soreness.(4) This uses cold temperatures to assist in decreasing the pain from a previous injury or activity. It is advised to use such therapy for thirty minutes as a time. This will decrease the time needed for muscle recovery from a stressful activity. Activities may include anything from a resistance training workout to general activities of daily living.

Heat therapy:

The use of heat therapy goes right along with using cryotherapy. It can be just as effective of a treatment for muscle soreness as cryotherapy. Unlike cryotherapy, heat therapy assists with pain relief by increasing blood flow. This decreases the time that it takes to flush out toxins that may have built up. It also decreases the time for the muscle to heal from any micro tears, general muscle soreness, or an injury. In one study, three groups were treated with heat therapy. Groups were treated immediately after exercise, twenty-four hours post exercise, and no treatment. The greatest effects were seen when used immediately after exercise in reducing muscle soreness and increasing flexibility (3).

Massage therapy:
​

Massage therapy, like acupuncture is one of the oldest and most used form of therapy. It helps increase the blood flow and relax the muscles that may have been injured . The main function of massage therapy is muscle relaxation. Muscle relaxation is hard because your muscles are tensed up. This comes from just the stress of every day activities. Massage therapy isolates the specific muscles which may be torn due to an injury. This helps increase the healing process. In one study two groups were used. One group received physical therapy techniques and the other group massage therapy. Each group received treatments for twenty minutes a day five times a week. Both groups showed a decrease in pain and swelling as well as an increase in flexibility (5). This suggests massage therapy to be just as effective as physical therapy for some types of injuries.

Shock wave therapy:

Shock wave therapy is normally a form of treatment that is combined with other treatments to assist in healing of injuries. It uses different wave lengths to assist in the healing of muscular injuries (10). Other injuries may include those to the bone, joint, ligament, neuromuscular activity, or tendons. In one study, thirty patients with previous low back pain were treated with either exercise or shock wave therapy. At the end of three months, improvements in the recruitment of motor units used and well as nerve conduction was seen (11). This suggests a possible healing or remodeling of nerve fibers that have been damaged. This allows the muscles to be used more efficiently. Although shock wave therapy is used for post injury, this is not its only use. Even if you haven't had an injury severe enough for an operation and therapy, it can be used for general theraputic conditions. Some conditions that can be treated include osteoporosis (7), arthritis, or tennis elbow (12). This therapy is also effective not only on the general population, but athletes as well. (6) Other injuries such as plantar faciatius (9,13) which is an injury to a tendon can also be treated with shock wave therapy. It has even been shown to assist in treating other types of conditions including stroke (8) and erectile dysfunction. In a follow up study on patients which had this therapy for ED, follow-ups were given a month after the therapy and as two years post therapy. In those with a higher level of the condition, only fifty-four percent maintained the positive effects, while those that had a less severe condition were over 70% more likely to maintain the positive effects of the treatment (14).

Each of the previous modalities mentioned have positive effects concerning treatments used for muscular injuries. They could be used for general therapeutic reasons or for treating a previous injury. If you want to use something that is non-invasive and requires no physical contact or ingestion of chemicals for pain reduction, and can treat multiple conditions, shock wave therapy is a very effective tool to use for any of these purposes. The best thing is, that this treatment is approved for at home use. You should first speak with your doctor before using it if you have any previous medical conditions.

References

1. https://www.ncbi.nlm.nih.gov/pubmed?term=(Nepp%20J%5BAuthor%5D)%20AND%20Is%20accupuncture%20an%20useful%20tool%20for%20pain-treatment%20in%20ophthalmology%5BTitle%2FAbstract%5D#

2. https://www.ncbi.nlm.nih.gov/pubmed/29515279#

3. https://www.ncbi.nlm.nih.gov/pubmed/27454218#

4. https://www.ncbi.nlm.nih.gov/pubmed/28813550#

5. https://www.ncbi.nlm.nih.gov/pubmed/26696709#

6. https://www.ncbi.nlm.nih.gov/pubmed/29504386#

7. https://www.ncbi.nlm.nih.gov/pubmed/28685283#

8. https://www.ncbi.nlm.nih.gov/pubmed/29581652#

9. https://www.ncbi.nlm.nih.gov/pubmed?term=((Hocaoglu%20E%5BAuthor%5D)%20AND%20Assessment%20of%20the%20efficacy%20of%20extracorporeal%20shockwave%20therapy%20for%20plantar%20fasciitis%5BTitle%2FAbstract%5D)%20AND%20(%222018%2F03%22%5BDate%20-%20Publication%5D%20%3A%20%223000%22%5BDate%20-%20Publication%5D)#

10. https://www.ncbi.nlm.nih.gov/pubmed?term=(((Efficacy%5BTitle%5D%20AND%20safety%20of%20extracorporeal%20shock%20wave%20therapy%20for%20acute%5BTitle%5D%20AND%20chronic%20soft%20tissue%20wounds%3A%20A%20systematic%20review%5BTitle%5D%20AND%20meta-analysis%5BTitle%5D))%20AND%20Zhang%20L%5BAuthor%5D)%20AND%20%22International%20wound%20journal%22%5BJournal%5D#

11. https://www.ncbi.nlm.nih.gov/pubmed/29685023#

12. https://www.ncbi.nlm.nih.gov/pubmed?term=((The%20short%20term%20effects%20of%20shock-wave%20therapy%20for%20tennis%20elbow%3A%20a%20clinical%20trial%20study%5BTitle%2FAbstract%5D)%20AND%20Razavipour%20M%5BAuthor%5D)%20AND%20(%222018%22%5BDate%20-%20Publication%5D%20%3A%20%223000%22%5BDate%20-%20Publication%5D)#

13. https://www.ncbi.nlm.nih.gov/pubmed/29740568#

14. https://www.ncbi.nlm.nih.gov/pubmed?term=(Low%20intensity%20Shock%20wave%20treatment%20for%20erectile%20dysfunction-how%20long%20does%20the%20effect%20last%20%3F%5BTitle%5D)%20AND%20%22The%20Journal%20of%20urology%22%5BJournal%5D#

Are you just starting to workout or are you a fitness buff ? Do you want to try a new supplement to help at increasing your results in size and strength ? There are many performance enhancing supplements on the market. Here we cover the effects of HMB  on size and strength in the gym. This is for both the general and athletic population.

The majority of supplements are for vitamins and minerals, fat loss, or muscle enhancement supplements. One  is called HMB. This makes up part of an amino acid. When these amino acids are put together they make complete proteins.

What Is HMB ?

HMB is short for hydroxy-methyl-butyrate. This is a metabolite that is part of the amino acid leucine. Out of all the amino acids, leucine has the highest anabolic characteristics. The supplement is thought to possible have an effect on mediating the anabolic effects of the amino acid (1). It also comes in more than one form. One of these is calcium based, and the other free-form. The free-form which is now used is more effective in decreasing recovery time, inflammation, and increasing the level of hormones. (7). The main effect of hmb is that it decreases the severity of muscle breakdown during a workout. This leads to a faster recovery time. Even though this does not seem anabolic, it is indirectly related to the anabolic effect of muscle protein breakdown. This meaning a faster recovery time due to a smaller catabolic breakdown of the muscle.

How can it effect your workouts and performance ?

If you are just starting your workouts, you must first adapt to training prior to any results with size or strength. When you have no experience with resistance training, your body must adjust to specific movement patterns. This allows the communication between the nerves and muscles to adapt to training. This will take at least a few weeks. When you become adjusted, you will begin to see changes in strength and size. Here is an example of how HMB may work at assisting with an increase of the size and strength of the muscle.

Two people do an identical workout concern the volume and intensity of resistance training. The intensity would be measured through repetition maximums. The same schedule is followed for each person concerning days of workouts.

No supplementation:

All workouts cause damage or micro tears to the muscle. As the phase of the workout continues, volume and intensity will increase which will lead to an increase in strength.

Using HMB:

This person takes HMB before a workout. Due to its effects on decreasing muscle damage seen, a faster recovery time is the result. A faster rate of recovery time means a greater increase in strength. It may not only effect overall strength, but allow a higher volume of training as well.

HMB has been show to increase the size and over strength levels of the athletic population (2), and some aerobic aspects of training. In one study a group of experienced rowers were looked at for twelve weeks. Variables measured included vo2 max or total oxygen consumption and venilatory threshold which is the time it takes to reach your vo2 max. A higher total amount of oxygen used, along with a greater amount of time used to reach this point shows hmb as having a positive effect on your anaerobic and aerobic capacity. (4) There have been few studies on its effects for the general population. This includes both active and experienced, and inactive population. 

How does it effect the general population ?

 HMB has been shown to positively effect strength, size,  and athletic performance, but its effect on the general population should also be looked at. HMB is generally thought to effect activities not requiring oxygen. Could it effect aerobic fitness as well.?

In one study, people experienced in fitness were looked at. This test looked at a peak oxygen test otherwise known as vo2 max. This is the maximum amount of oxygen needed for a specific amount of work in a given time period. The subjects' venilatory threshold or point at which you have maxed out and need to recover was also looked at.  A control group, and a group taking hmb were used. High intensity interval training was used as well. This is a combination of short term bursts of activity, followed by lower intensity activity. Results showed a greater effect on the variables measured in the supplement group. This means that less oxygen was needed to perform the same amount of work in a given period. The total time able to perform was also increased. This shows an improvement in both aerobic and anaerobic endurance. (3)

Can it assist in reducing muscle wasting ? 

Other factors such as general and functional strength with the inexperienced individual have been looked at, showing an increase in general strength assessed (5). The effects of the supplement on sarcopenia or muscle wasting is also something to look at (6). The chances of even having sarcopenia or a decrease in its rate can even be reduced. This is due to a history of activity both with resistance training and aerobic training. Therefore, the possibility of developing sarcopenia is less if you have a history of resistance training. (8)

In one study, strength and muscle breakdown was looked at with sedentary people. Three groups were looked at. One taking whey protein, another using hmb and one where they were taken together. No difference in either of the three groups concerning damage to the muscle was seen. I would question these results though. This is because the subjects were untrained and isometric strength instead of dynamic strength was used. From the results of test, along with personal testimonials, hmb is a natural supplement that will help with your performance both on the field and in the gym. 

Overall, hmb has a very positive effect on performance both in the athletic population, and the trained for the general population. Regardless of your experience level in the gym, HMB will assist you in size and strength gains. Also, if put with another supplement like creatine will give you a even better chance at reaching your fitness goals such as increasing size and strength. 

References

1. https://www.ncbi.nlm.nih.gov/pubmed?term=(((((%22The%20Journal%20of%20physiology%22%5BJournal%5D)%20AND%20(%222013%2F06%22%5BDate%20-%20Publication%5D%20%3A%20%223000%22%5BDate%20-%20Publication%5D)))%20AND%20591%5BVolume%5D))%20AND%20(Effects%20of%20leucine%5BTitle%5D%20AND%20its%20metabolite%20B-hydroxy-b-methylbutrate%20on%20human%20skeletal%20muscle%20protein%20metabolism%5BTitle%5D)#

2. https://www.ncbi.nlm.nih.gov/pubmed/24599749#

3. https://www.ncbi.nlm.nih.gov/pubmed?term=(High%20intensity%20interval%20training%5BTitle%2FAbstract%5D%20AND%20b-hydroxy-b-methylbutyric%20free%20acid%20improves%20aerobic%20power%5BTitle%2FAbstract%5D%20AND%20metabolic%20thresholds%5BTitle%2FAbstract%5D)#

4. https://www.ncbi.nlm.nih.gov/pubmed?term=((%222015%22%5BDate%20-%20Publication%5D%20%3A%20%223000%22%5BDate%20-%20Publication%5D))%20AND%20(The%20efficacy%20of%20a%20b-hydroxy-b-methylbutyrate%20supplementation%20on%20physical%20capacity%2C%20body%20composition%5BTitle%2FAbstract%5D%20AND%20biochemical%20markers%20in%20elite%20rowers%3A%20a%20randomised%2C%20double-blind%2C%20placebo-controlled%20crossover%20study%5BTitle%2FAbstract%5D)#

5. https://www.ncbi.nlm.nih.gov/pubmed?term=(Effects%20of%20free%20leucine%20supplementation%5BTitle%2FAbstract%5D%20AND%20resistance%20training%20on%20muscle%20strength%5BTitle%2FAbstract%5D%20AND%20functional%20status%20in%20older%20adults%3A%20a%20randomized%20controlled%20trial%5BTitle%2FAbstract%5D)#

6.https://www.ncbi.nlm.nih.gov/pubmed?term=(Leucine%20partially%20protects%20muscle%20mass%5BTitle%5D%20AND%20function%20during%20bed%20rest%20in%20middle-aged%20adults%5BTitle%5D)#

7. https://www.ncbi.nlm.nih.gov/pubmed/29207472#

8. https://www.ncbi.nlm.nih.gov/pubmed?term=((Beta-hydroxy-beta-methylbutyrate%20supplementation%5BTitle%5D%20AND%20skeletal%20muscle%20in%20healthy%5BTitle%5D%20AND%20muscle-wasting%20conditions%5BTitle%5D))%20AND%20(%22Journal%20of%20cachexia%2C%20sarcopenia%20and%20muscle%22%5BJournal%5D)#

Physical activity can have an effect on depression and other psychological or mental conditions. Depression is a psychological condition that affects people worldwide. Depression can come from multiple things. These include past or current situations such as a death of a family member or loved one, a traumatic event, a relationship, your lack of income, or other possible situations. Here we try to answer the question does exercise help depression ? 

Situational Depression

Situational depression could come from only one, or multiple situations.. Different individuals may deal with specific issues in different ways. This could be the difference in developing depression or not. One person could see a situation as discouraging and depressing. The other person may be able to control their emotions.

Emotions are your reaction to the situation. How you handle your feelings will determine your level of depression. If you are able to deal with it within a short period,  it would be short term depression. Unlike chronic depression, short term depression does not affect you as severely. Chronic depression can actually make up part of your personality if allowed.

With short term depression, you're are usually able to accept the situation. When you cant express your feelings, you are keeping it to yourself. This can make the situation much worse. The effects the exercise has on depression are very positive. It may be a good tool to use for this.

Chronic Depression

Chronic depression is when you are not able to release your feelings. You try to deal with it yourself. It is mentally and even physically unhealthy. The sooner that it is dealt with, the better you are. This includes emotionally, physically, and spiritually. Many people use food to deal with emotions.

This can have affects such as weight gain. If you can control the overeating, you decrease these chances of weight gain. If you allow yourself to continue and become overweight, this may require more help depending on the severity. Overcoming depression and its side affects will require speaking with a psycholigist or counselor. Overcoming a depressed state gives you a new outlook on life allowing a healthier lifestyle.

Most situations you have no control over, but some you do. An example may be someone dying of a heart attack. Things such as sexual or physical abuse that happens at a younger age, you would have no control over. Later on though, these type of situations can be dealt with as a part of the healing process.

Depression is only part of a five step process. These include denial, anger, bargaining, depression, and acceptance. As stated before, there are many ways that you may deal with the depression. This includes smoking, drinking which could lead to abuse, or even over eating. There are many medical treatments for depression. Although these medications are effective, activity is also an important factor in decreasing the risk of depression. Adding exercise and activities to current treatments will also help in the treatment.

Risk factors and treatments

There are numerous factors concerning treatments for depression. Here we look at using physical activity and exercise as a tool in decreasing symptoms of the development of depression. Using it as a treatment is also covered. Although exercise may not be an actual treatment by its self for depression, it's good to use it as a therapy when combined with medications. (9). Although physical activity has been shown to be as effective as anti depressants, some doctors still question this (1). The reason for this is unknown, but it could concern the financial aspects. If exercise was used more, less medication would be needed. This may decrease pharmacy sales. Exercise may be used to decrease the symptoms and risks of developing depression.  It may also slow its progression. Factors of developing depression can include your age (5), living environment, current level of activity or life experiences.

Activity level.

The effects exercise has on depression includes decreasing the risk of developing depression. It can also decreases ones level of depression. One thing that you must consider is ones level of depression. Many times those that already have depression, have a difficult time using physical activity for treatment. It is easier for someone who is only at risk for depression to use this therapy (7).

Exercise and physical activity can be used as tools to treat depression. It may have more of an effect on decrease the risk of developing depression though. Activities include those that are aerobic such as running, walking, or swimming, or anaerobic activities using resistance training.

In one study, 7300 people were looked at. A questionnaire was used to measure their current level of symptoms of depression. This included mild, moderate, and major levels. The affects of anaerobic exercise on the risk of developing depression was observed. Women had a higher chance of developing depression than men. Results showed that anaerobic activity is inversely related to the symptoms of developing depression. (8) 

Activities such as yoga can also be used (11). It has even been shown that when someone exercises,any grudges they may hold will decrease. It will also increase their the level of ability to forgive someone. (15). This can help relieve any depression you may have. The level of intensity of the activity can also affect the development of depression (14). Work is a big stressor that affects people. An increase in mental stress could lead to depressive symptoms.

In one study twenty-nine thousand employees with no previous diagnosis of a mental condition were followed for nine years. The level of intensity of activity or exercise was looked at using a questionnaire.  Moderate activity, or moderate and vigorous activity decreased the symptoms of developing depression the most (12).

Other activities to use as a therapy for depression include outdoor activities. This includes  rock climbing, virtual reality activities (10), and even martial arts. In one study, the effects of rock climbing on emotional control and developing depression was looked at. Twenty people used rock climbing for therapy, while twenty used relaxation techniques. Rock climbing was shown to have a positive affect on ones ability to cope with their emotions.  A decrease in depression levels was also seen, helping control ones emotional regulations. This in turn could decrease the risk of developing depression (16).

 Age:

Someones age can also contribute to the development of depression. When you combine age with level of activity, the relationship can be seen. Those less active are more likely to develop late life depression symptoms than those that are active (2). This means that activity can bring a decreased risk at the development of depression. In one study, the affects of physical activity, recreation, and arts and crafts, were used. This was to test the levels of cognition and depression in the older population. These activities were done twice a week for eight weeks. Activities of daily living, cognitive function, and level of depression were measured. This was done both before and after the test through using a questionnaire. Results showed a positive affect on cognition, and a decrease in depression. These activitys could be used as therapy for depression in the older population (13). Depression can also affect the younger population as well. Those that are more  active are at a lesser risk of the developing depression when compared to the inactive (3).

Environment

The environment  is also thought to be a factor in developing depression.  An example of this may be the residence of nursing homes, of which many times experience physical abuse. Exercise or activity may be a way of relieving general stress and possible depression. (6)

One study looked at children taking tae kwon do. Three groups of eight students were looked at. One group took tae kwon do and were part of a multi cultural family.  One group was a control group and part of a multi cultural family. This group did not take tae kwon do. The other group was non multi cultural. Results showed the students taking tae kwon do and in multi cultural environments had improved scores. This included levels of anger, hostility, and tension. This suggests tae kwon do as being an effective activity to decreas symptoms of depression in the younger population (4).

When medical treatments are put together with physical activity, better results may be seen than using medications alone. It may be suggested that if you are taking current medication to start being more physically active. Even though treatment is part of depression, decreasing the symptoms and risks of developing it is more important. The effects exercise has on depression is primarily decreasing the chances of its development. If you think you may develop depression, try to be more physically active. Use it as a way to release your feelings. This may decrease the possibilities of developing depression.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430071/#

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976873/#

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5975990/#

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5908989/#

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5923696/#

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5869769/#

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5863463/#

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5984245/#

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5845641/#

10.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867568/#

11.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/#

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5792232/#

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430285/#

14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5410033/#

15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5420563/#

16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5566792/#

You may enjoy working out whether it is through weight training, or training aerobically. Knowing what is occurring during your workouts is good knowledge to have. Your body adapts to training in different ways depending on the type of training used.

 Two different people could do an identical workout but have different responses to the workout. Here we will cover the cardiorespritory adaptation to exercise. Many people see the bodies systems working alone, but the truth is, they all work together as one. Here we explain both acute and chronic adaptation to exercise that you see as a result of training.

The cardiovascular, muscular and respiratory systems all work together to use oxygen as efficiently as possibly during activity. With exercise, the blood pumped by the heart per minute can increase up to four times its normal amount. With aerobic exercise, the amount of blood returning to the heart is increased. This is an increase in the diastolic volume which is seen when the heart is relaxed. It will increase the amount of blood going out of the heart each beat.

The heart rate also increases acutely with aerobic activity, but chronically as you adapt it will decrease for doing the same amount of work. Your maximum oxygen uptake is related to the amount of work done and the mass of tissue used. This is related to the amount of oxygen used in the blood during each heart beat. Exercise increases the amount of oxygen used in the tissue until it reaches its maximum level of use during aerobic exercise. This maximum capacity to use the oxygen concerns its transportation to the tissues that are using it.

Aerobic exercise assists in this by increasing the amount of oxygen that is transported and used by the tissue. Your capillaries assists in this by allowing a more efficient blood uptake of oxygen and transport to the muscles. Training increases the amount of oxygen extracted from blood and the oxygen used. This is where the circulatory and respiratory systems work together to achieve the maximum efficiency of oxygen use.

After you have been training for some time, the heart is able to transport more oxygen to the working muscles with a lower heart rate. Also, there is an increase in the amount of blood that exits the heart each beat. Since the heart rate decreases over time and the amount of blood used increases, they are working together to achieve a more efficient use of oxygen. The time that it takes for your heart to increase to a specific number of beats per minute also decreases over time. This is an adaptation to exercise that shows improved aerobic endurance.

Concerning one's respiratory adaptation to exercise, aerobic training provides the greatest impact on oxygen uptake. There is an improved efficiency of ventilation by a decrease in the air that is needed per liter of oxygen that is used. Your maximum volume of oxygen uptake is a function of your heart rate and blood pumped per beat, as well as the oxygen that is used. Most of the time, an increase in the amount of air used per minute is due to an increase in the volume of oxygen consumed. The volume of oxygen used per breath will increase due to an increase in the dept and frequency of breathing. Frequency of breathing takes a greater role during normal function. While when you are exercising, volume of breathing becomes more efficient than increasing the frequency of breathing.

The ratio of air used per breath to the oxygen consumed will increase for each liter of oxygen that you use with increases in training. This means there is an increase in oxygen efficiency which is the amount of air needed per liter of oxygen consumed. This is normally 20-25 liters of air per liter of oxygen that is consumed. The efficiency of oxygen use is specific to the muscles that are trained as well. In order to get maximum use of oxygen in the body, your heart rate decreases while increasing the blood pumped from the heart. This allows more blood flow each heart beat. The amount of oxygen used by the muscles for work will increase as well, making your heart, lungs, and muscles more efficient at using oxygen. These are just some ways that your bodies adaptation to exercise occurs.

Training adaptations

Altitude

This concerns your bodies adaptation to exercise at different elevations. Your body adapts differently to training at different atmospheric pressures and elevations. At elevations greater than 3900 feet the pressure of oxygen in the air is reduced. Your body will make adjustments to compensate for the reduced pressure. Hyper ventilation which involves increases in the frequency and dept of breathing, and an increased heart rate and volume of blood are effective responses to this change. Submaximal heart rate can increase thirty to fifty percent above what it is at sea level. This indicates an increase in blood flow since levels of blood oxygen are decreased. These occur at rest and during exercise. An Increase in the formation of hemoglobin which transports oxygen, as well as capillarization is also seen. Within two weeks heart rate will return to normal values, increasing red blood cell production. Overall, this usually takes about three to six weeks to totally adapt to.

Smoking

Smoking which is detrimental to your health in many ways, affecting your ability to use oxygen both during activity and at rest. Changes due to nicotine include an increase in airway resistance as well as an increase in fluid secretion and swelling of your bronchi oles. The nicotine also affects the cilia of the respiratory track and limits the removal of excess fluids and foreign particles. This will also decrease the amount of oxygen that can be used by hemoglobin as well as an increase in heart rate and blood pressure. This decrease in the amount of oxygen used by hemoglobin comes from the hemoglobin binding more readily with carbon monoxide than with oxygen. This in effect decreases the amount of oxygen your working muscles can use. Concerning activity and workouts, smoking will decrease your aerobic endurance and capacity of the muscles to use oxygen. This is much different from your normal adaptation to exercise or activity. These effects would be different concerning the type of activity that you are doing, but your aerobic endurance would be affected the most.

Your bodies adaptation to exercise and training is very complex due to the many systems in the body. The cardiovascular and respiratory system are just two. Knowing what is occurring within you as you are exercising or training helps you understand how things are working and your bodies adaptation to exercise. These are only a few of many changes that occur in the body due to exercise.

There are numerous pills and supplements to take that claim to assist you in losing weight. Some of these are more biochemical based, while others are more natural. Green tea is one of these natural substances. Does using green tea for weight loss work ? Here we will look at possible effects of using green tea on weight loss. Green tea has claimed to help with weight loss for quite some time, but here we will show you if these claims are true or not.

What is Green Tea ?

Green tea originated in china and is all natural, not going through the same process used to make other teas. It is grown and harvested in different ways. This affects its aroma and taste, allowing all the nutrients to be maintained. The leaves normally go through three or four harvests a year. After they are grown, they are dried using a variety of methods. This includes sun drying, oven drying, or steaming. The process that they go through before being put on the shelf given them a longer shelf life and flavor. There are also numerous types or strains of green tea that is grown within different countries including China, Korea, as well as Japan.

Can it help with different health conditions ?

Green tea is said to be able to assist with many symptoms and conditions. This includes cardiovascular, cholesterol, inflammation (8,9), weight loss, and other conditions. Concerning cholesterol levels, results from some studies point to green tea assisting in decreasing the level of ldl cholesterol, while maintaining hdl levels of cholesterol.(11,14) The main effect green tea is said to have is a thermogenic effect. This increases your rate of metabolism, leading to possible weight loss. It has even been said to decrease muscle atrophy seen due to aging. In one study, three groups were used. One group used a controlled diet, one a high fat diet, and another group used a high fat diet along with green tea extract. This study lasted a total of four months. Results showed that the tea extract prevented loss of lean tissue. This may be beneficial for those inactive, or the older population through decreasing the level of muscle wasting. (1 )

The majority of the time, you think of green tea as assisting in losing weight during the weight loss process. Although there may be some truth to this, green tea can also help in maintaining your body fat, and not so much fat loss. It is said that both green tea and caffeine can work together in effecting ones' level of thermogenesis and metabolism focusing on specific types of body fat. (2,5) Green tea helps with other medical conditions as well. One study looked at the effects of green tea on metabolism and hormonal effects of women with poly cystic ovarian syndrome. Symptoms of PCOS include an increase in androgen levels, irregular periods, and difficulties getting pregnant. It can also cause long term metabolic issues, along with hypertension, diabetes, and cardiovascular disease.

Factors involved in the effects of green tea

The condition is thought to be due to genetic and environmental factors, as well as possible hormonal regulations of the hypothalamus. A decrease in body fat levels through activity can assist in decreasing these effects, although there is no known cure. For the study, two groups of thirty women that had poly cystic ovarian syndrome were looked at. Green tea was given to one group, while a placebo was given to the other group. Results showed a significant decrease for the green tea group in weight, free testosterone levels, and fasting insulin levels when compared to the other groups. The decrease in free testosterone levels may indicate green tea as helping regulate hormonal levels. (7)

There are a number of variables that could effect outcomes of tests that are done on the effects of green tea. This includes things such as gender, activity level, genes, the individual tested, age, previous medical conditions, and other factors. This is true because no two individuals' metabolism is identical. Although genetics could play a small part in one being overweight, nutritional choices and activity level are two main factors in maintaining a healthy weight.

Supplements for weight loss may help, but they are only to assist in the process. Good eating habits, along with activity when put together with the supplements can be effective. In one study, three treatments were given. This included green tea extract with caffeine, caffeine alone, and a placebo. The green tea group had an increase in twenty-four hour energy expenditure, with the caffeine only showing no change. This showed a possible effect of the green tea extracts in promoting thermogenesis and fat use for energy.(3 )

Concerning genetics and ones' response to green tea, it was looked at finding the mechanism of protection against obesity. (10 ) Your level of health and activity can also play a role in whether or not green tea would effect your body composition. If your level of activity is high and you are not extremely over weight, green tea may not have as much of an effect as it does for one who is inactive and not as healthy.

For one study, the effects of green tea on overall weight loss and abdominal fat loss was looked at. Subjects used were average level of activity. Three groups were used, a control group, a green tea group, an interval sprint group, and an interval sprint group plus green tea group. The green tea plus training group had thirty-six total sessions over twelve weeks, with forty eight total subjects tested.

Both training only and training plus green tea groups had a decrease in body fat and an increase in lean mass. No difference was seen between the interval training plus green tea or interval training only groups concerning weight loss. No changes were seen in the control and green tea only groups. This shows that your activity level may have more of an effect on weight loss as opposed to the green tea. (12 ) Although green tea may not effect body fat loss in some, it can have an effect on your endurance capacity through increasing it, as well as the use of fat for fuel (4)

Instead of assisting in fat loss, green tea may help in the prevention of obesity or hypoglycemia. It has shown when levels of cholesterol were tested to assist in actually reducing the levels of bad cholesterol, while leaving the good cholesterol unchanged. (11,15 ). Although green tea is said to assist in increasing ones' thermogenic level and metabolism, specific foods can also effect its effectiveness. (13) Green tea has also been found to have no effects on decreasing specific bio markers of obesity (6). This indicates that green tea may have a positive effect on many other more serious medical conditions.

Overall, green tea is a good natural supplement to use for weight loss and for general health and well-being. The previous medical conditions mentioned along with general health and wellness are great reasons to use it and put it into your daily nutrition.

1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5891070/#

2.https://www.ncbi.nlm.nih.gov/pubmed/10702779#

3.https://www.ncbi.nlm.nih.gov/pubmed/10584049#

4.https://www.ncbi.nlm.nih.gov/pubmed/15563575#

5.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5533130/#

6.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5716795/#

7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5441188/#

8.https://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&retmode=ref&cmd=prlinks&id=20605696

9.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3569937/#

10.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3371013/#

11.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4351924/#

12.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997423/#

13.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257698/#

14.http://stroke.ahajournals.org/content/45/1/309

15.https://academic.oup.com/ajcn/article/94/2/601/4597944

Vitamins are a natural part of the food and nutrients that we consume, but because so many people do not eat enough nutrients that have vitamins that we need in them, supplements are sometimes required.

Multi vitamins are made in order for you to get the vitamins needed for good health. There are a number of different individual vitamins, but most of the vitamin supplements that you see are multi vitamins which is probably the best unless you have a specific condition that needs to be addressed. Here we will cover some differences in vitamins and the positive effects of vitamins on the body.

What are the different types of vitamins ?

You have two separate types of vitamins that are used by the body differently. These are water soluble as well as fat soluble. Water soluble vitamins include the B complex vitamins, as well as vitamin C. Concerning vitamins that are fat soluble, these include vitamins A, D, E, and K. The amount of vitamins that you take in shouldn't be of concern with vitamins that are water soluble since any excess that you have taken in will come out in your urine. It is the fat soluble vitamins that it is possible to get an overdose on.

One vitamin that you can not even get from a pill is that of vitamin D. This vitamin is taken in from the sun. This means that if you are not in the sun enough, you may have an insufficient level of vitamin D in your system. Below are some general descriptions of the different vitamins, and the effects of vitamins on the body. This includes any deficiency or lack of the vitamin and the results. Although there are very few of the conditions seen, it is still important to know what the possible side effects of vitamin defienancy can have on your health.

Vitamin A

Vitamin A is also known as beta carotene. This helps with your eyes, soft tissue, as well as keeping your skin healthy. Good sources of vitamin a include: Apricots, cantelope, carrots, peaches, spinach, and tomatoes.

Malnutrition: A lack of vitamin A can cause what is known as night blindness: This is where it is impossible to see in the dim light. This condition still effects 1/3 of all children. Although a lack of this vitamin is bad, an overdose is also possible. Carrots are a main food that is suggested to get a good serving of this vitamin.

Vitamin B-1

This vitamin is also known as thiamine. It is found in legumes, cereal, rice, pork, oranges, and nuts. It is an important factor in helping with the nervous system such as the muscles, brain, and the heart.

Malnutrition: A lack of vitamin B-1 can lead to a condition known as beriberi. This includes symptoms of weight loss, weakness, brain damage, irregular heart rate, heart failure, and even death.

Vitamin B-2

This vitamin is also known as riboflavin. It can be found in rice, mushrooms, grains, eggs, broccoli, yogurt or spinach. This vitamin can be destroyed by light so it should be kept away from light to preserve the nutrients. Vitamin B 2 helps you maintain a healthy nervous system, and protects you from free radicals.

Malnutrition: A lack of vitamin B-2 can lead to a condition known as ariboflavinosis. You also see this at times in alcoholics. Symptoms include a bright tounge, swollen throat, and bloodshot eyes. If left untreated, this can lead to coma and eventually death. Deficiency in this vitamin are very rare though.

Vitamin B-3

This vitamin is also known as niacin. It can be found in green vegetables, grains, milk, as well as meats. It is involved with the production of sex hormones, and assists in blood circulation.

Malnutrition: A lack of vitamin B-3 can lead to what is known as pellagra. This condition involves dirreah, dermatitis, dementia, and even death.

Vitamin B-5

Also known as pantothenic acid, vitamin B-5 is involved with the production of stress hormones, production of red blood cells, and the breakdown of carbohydrates.

Malnutrition: A lack of vitamin B-5 can lead to what is known as paraesthesia. This is normally only seen in a population that is starving since this vitamin is found in almost all foods. This condition consists of a numbing sensation of pins and needles. This is something that occurs constantly.

Vitamin B-6

This vitamin is very important since it helps both the brain and body convert food into energy. Good sources of vitamin B-6 include fish, potatoes, avocados, bananas, and meats.

Malnutrition: A lack of vitamin B-6 can lead to some neurological conditions. These include mood swings, behavior, intestinal function, seizures, hormonal imbalance, and other symptoms as well.

Vitamin B-7

Otherwise known as biotin, vitamin B-7 plays a role in the metabolism of all three macro nutrients: Carbohydrate, proteins, and fats. It is also involved in the process of gluconeogenesis which is the process of using nutrients other than carbohydrates for fuel. Therefore, this vitamin is very important when it comes to metabolic functions of the body.

Malnutrition: A lack of biotin can lead to symptoms of rashes, hair loss, anemia, or mental conditions. Since this vitamin can be found in things such as meats, dairy, and nuts, this condition is quite rare.

Vitamin B-9

Also known as folic acid, this vitamin is responsible for production of new cells. It is of particular importance during pregnancy that enough is consumed to prevent any possible birth defects. Good sources include green vegetables, dried beans, fruit, nuts, and peas.

Malnutrition: A lack of this vitamin can lead to heart palpation, birth defects, infertility, and sterility. A lack of this vitamin also increases with age and is seen in alcoholics. Signs of this can be headache, nausea, irritability, fatigue, acne, and even memory loss.

Vitamin B-12

Helps with DNA and RNA, prevents DNA changes that could lead to cancer. It also protects against birth defects such as spina bifida. Good sources include leafy green vegetables, asparagus, citrus fruits, melons, eggs, and black beans.

Malnutrition: A lack of vitamin B-12 can lead to what is known as hypocobalaminemia: This consists of symptoms of an auto immune disease. This involves the deterioration of the brain and spinal cord as well as fatigue, irritability, and depression, psychosis, and mania. These effects are not reversible. This is common in anyone that consumes very few animal products. This means that one who is a vegan may be more at risk and should consume a multi vitamin.

Vitamin C

Vitamin C is known as asorbic acid. This helps in healing wounds, as well as forming red blood cells. Vitamin c will also help you stay more alert. Good sources of vitamin c include: broccoli, grapefruit, kiwi, oranges, as well as strawberries.

Malnutrition: A lack of vitamin C can lead to what is known as scurvy. Symptoms of this include lethargy, skin spots, bleeding gums, tooth decay, fever, and even death.

Vitamin D

Vitamin D is important because it assists with moving calcium into the blood stream. If you don't have enough vitamin D, calcium will be taken from your bones which can lead to diseases such as osteoporosis. This can be found in eggs, or fish, but the only true source of vitamin D can be absorbed from the sun.

Malnutrition: A lack of vitamin D can lead to what is called rickets. This condition is normally found in children. It involves the muscles and bones becoming soft. This also leads to a lack of calcium since vitamin D is needed for calcium to be absorbed. This vitamin can only be used in its active form which comes from the sunlight.

Vitamin E

Vitamin E can help slow the signs of aging by protecting the body from free radicals. These are what break your cells apart. Good sources of vitamin e include corn, peanut butter, as well as sunflower seeds.

Malnutrition: A lack of vitamin E can lead to neurological nervous system problems. This also includes a lessening or lack of control of the use of the muscles. This is very rare though since this vitamin is fat soluble.

Vitamin K

Vitamin K assist in strengthening your bones and assisting with blood clotting. Good sources of this vitamin include green vegetables as well as fish oils.

Malnutrition: A lack of vitamin K can lead to an under developed face, and bones. This is found in newborns usually born outside of the hospital.

Normal supplements vs time release pills

Just as you see with many medications, vitamins can be made to either be put directly into your system, or to be time released. Here is a review of some better brands of Vitamins that are made today. Also, vitamins not only help in your daily activities and biological functioning, but have been shown to assist in specific conditions as well such as alzheimers.

One specific type of vitamin that you see is called a pre natal vitamin. A woman should take these prior to and while pregnant in order to assure the correct amount of nutrients are received. These are thought to decrease the chances of some medical conditions from occurring. If these vitamins are not taken, the chances of a birth defect occurring is much higher. This is what makes prenatal vitamins so important.

Specific vitamins are thought to even assist in the prevention of certain cardiovascular conditions such as heart attack and stroke. Concerning the type, time release vitamins are thought to actually cause more possible harm than good. It is probably better just to stay with your normal vitamin since this is the case.

Supplements or Natural foods ?

Due to the number of different food sources that contain vitamins, a supplement is not neccessiraly needed, although it is good at times to use vitamin supplements just to be safe. Because of previous laws that were passed by the food and drug administration, all processed foods must have a nutrient label on it. This includes information such as calories, carbohydrates, protein, and fat, as well as percentage of daily value of vitamins that the product contains. Because most of the processed foods that you purchase have been fortified with vitamins, this decreases the chance of lacking certain vitamins. This means that overall, normal foods probably contain the vitamins needed for normal function.

Overall, the effects of vitamins and minerals on the body allow for a good overall level of health. The vitamins needed to function normally are readily available in  foods, or can be found in the form of supplements. Although vitamin supplements are good, the foods in your diet should allow you to get the recommended daily allowance of vitamins and minerals needed to function normally.

There are many types of eating plans or "diets" which most people like to call them. Whats the best eating plan for you ?  Knowing how the body works will help you choose the best way of eating for you, assisting you in your health and weight loss goals. 

Activity level and way of eating must become permanent and a lifestyle change. Most people are not willing to totally committ their selves to this, and any weight loss plans fail. It is up to the individual as to whether or not they are successful in their health and fitness goals. Here we will look at some factors which play into different eating plans that are seen, along with general guidelines for healthy eating. This should help you determine the best eating plan for you.

Types of nutrition programs

General Nutrition:

Your average everyday eating plan usually consists of many processed foods and fast foods. Although many fast food places have tried to turn to making some healthy choices, many times it is still hard to follow a strict eating plan when eating out. This is one reason why so many people fail at their weight loss goals, since it is more practical to use food services instead of taking you own meals.

Many things which should be avoided such as simple sugars like soft drinks, candy, some breads, and other simple sugars is almost impossible to do so. On average, the majority of calories comes from carbohydrates. This is not good since the majority of these carbohydrates come in the form of simple sugars. The only foods that are made of complex carbohydrates which are good for you are whole grains, as well as vegetables. All other forms are that of simple sugars which is what packs on the pounds when you eat to many of them.

Overall, weight loss or weight gain comes down to the simple calculation of if you eat more calories than you burn, weight gain will occur, while if you burn more calories than you consume, weight loss will happen.

Although this is true, the percentage of calories which comes from carbohydrates, protein, or fat is also important. The bodies first choice of calories is carbohydrates. When no carbohydrates are left, the body goes into a process which turns fats and proteins into the form of glucose or carbohydrates. This is were weight loss occurs. Because fats and even proteins are used for fuel, you want to be sure that you have at least enough protein to maintain the amount of lean mass that you have while losing fat mass.

As mentioned before, since most carbohydrates come in the form of simple sugars that are found in soft drinks and candy which are unhealthy, the majority of carbohydrates should come from other sources such as vegetables or grains. Since it is hard if not almost impossible to get many carbohydrates from these sources only, the overall percentage of carbohydrates in your eating plan is going to be low.

At one point it was even thought that the fat in foods made a person fat. Although a gram of fat does have the highest number of calories in it when compared to carbohydrates or protein, this is not true. It is more so the high dose of simple carbohydrates which make a person gain weight. Since only a specific amount of glucose can be stored in the muscle, when this limit is exceeded, the body converts what is not needed into body fat for later use.

Vegetarian

One type of eating plan or lifestyle that many people choose is that of being a vegetarian. There are different forms of being a vegetarian. This includes a vegan in which nothing but vegetables are consumed, as well as forms were either eggs or dairy products are used.

Vegan: This type of eating requires that different sources of protein be consumed in order to get your daily amount of protein needed. The majority of proteins consumed by a vegan must be a combination of more than one source. This is true because the only complete proteins come in the form of meats or dairy products. The proteins consumed here are more incomplete proteins and must be combined with other sources in order to make a complete protein.

Ovo Vegetarian: This type of vegetarian does not only eat vegetables, but in order to get protein easier, things such as eggs are consumed. Although protein is consumed easier this way, there are still specific amino acids which make up complete proteins that should be considered.

Lacto-Ovo Vegetarian: This type of vegetarian not only has an intake of eggs with vegetables, but dairy products as well. Concerning your total protein intake, this is the best form of vegetarian to be since it makes getting the amount of protein needed much easier.

Complete Proteins:

Protein is made up of what are called amino acids. A complete protein has all of what are known as essential amino acids. A complete protein has all the essential amino acids needed to make it complete, while an incomplete protein still needs specific amino acids. Although it is possible to make complete proteins through combining different sources of vegetable proteins, it is much easier if other sources such as dairy and eggs are used. When using only vegetable sources, precise measuring must be done in order to get the correct amount of specific amino acids. Here is a general description of complete and incomplete proteins and what can be done to make an incomplete protein complete.

Calories Consumed

Many times people think that calorie counting is needed in order to lose weight. This may be true to a certain extent, but at the same time, only using the portion size should help as well. If you are not losing weight, just decrease the portion size. Most of the time, it is thought that three square meals a day is the best option. This is what has been taught to most people, but consuming smaller meals throughout the day is actually more healthy. It means having a small snack between meals such as a shake or protein bar. It is best if you consume either 5 or 6 smaller meals a day, eating them 3 to 4 hours apart. This will also assist in keeping your blood sugar levels normal. Here is a general description of a good eating plan, including percentages of calories from each source, as well as an example of a meal plan for one day.

When you are designing your meal plan and calculating the grams of protein, fat, and carbohydrates needed each meal, you should remember the following:

Protein: 1 gram = 4 calories

Carbs: 1 gram = 4 calories

Fat: 1 gram = 9 calories

Carbohydrates: 20%

Proteins: 40%

Fats: 40%

Average meal planning (3 meals/day)

Total Calories 2,400                         

Meal 1        800 calories                                       

Meal 2       800 calories                                           

Meal 3       800 calories                   

Smaller meals throughout the day

Meal 1   400 calories                      

Meal 2   400 calories                     

Meal 3   400 calories                    

Meal 4   400 calories                   

Meal 5   400 calories                  

Meal 6   400 calories                  

These are some general guidelines on healthy eating habits, whether it is through a normal eating plan of general foods consumed, or if it is through the use of only specific foods such as with a type of vegetarian eating plan, or other diets such as Atkins, paleo, or south beach.

Any of these eating plans are healthy, but as stated before, it should not be a diet which is only temporary, but more of a lifestyle change. This includes changing both eating habits along with activity levels. When put together these two factors should assist you in losing the weight needed and maintaining a healthy lifestyle. 

There are so many nutritional supplements on the market now that it is hard to know where to start. This goes for anything from weight loss, to gaining lean mass and strength.

One product that is helpful especially with the business of everyday life is meal replacement powders. These come in the form of either protein, or protein mixed with carbohydrates. Here we will discuss what the best meal replacement powder may be for you.

Although there are many brands of meal replacement powders, they are all made differently. Some are made from a soy based product, while others are whey based proteins, eggs, casein, and even beef protein. Here we will cover some whey protein drinks so that you can better decide which one you may like the most and will fit your health and fitness needs. Here are some different sources of protein and good meal replacement powder:

Whey Protein:

This type of protein is extracted from milk and is in the majority of powders that you find on the market today. This type of protein is best for anyone looking to gain lean mass or even lose weight. It is probably the best type of protein to use right after a workout due to its rate of absorbsion. This will ensure your muscles getting the protein needed after a hard workout. Whey protein also has more complete proteins when compared to other forms.

One major disadvantage is that since it is made from milk protein, you shouldn't take it if you are lactose intolerant. Also, if you are looking to maintain or lose weight, you should stay with a product that has more protein and very few carbohydrates. The products with carbohydrates are meant more for weight gain and are better used for post workout drinks.

Casein Protein

This protein is taken from liquid milk, where the proteins are separated from the fats and carbohydrates. One major difference in casein when compared to other proteins is that it has a slower absorbsion rate. This may be better used prior to very low activity, or even prior to going to bed. This will ensure that your body gets calories throughout the night.

Due to the fact that casein protein is milk based, you should not take it if you are lactose intolerant. Also, as mentioned before, it is best taken prior to low activity or even sleep due to the slow absorption rate. This means that it is not a good source to take post workout, where your body needs a fast absorbsion rate.

 Beef:

You wouldn't think that a protein in powder form could come from beef, but there actually is such a thing. One positive aspect of this protein source is that it naturally contains creatine. Creatine is used as a supplement for workouts due to it assisting in strength and endurance while doing resistance training.

Although these positive aspects do exist, I would arrow on the side of caution since this protein type has not been researched a lot.

Soy:

Soy protein comes from the soy plant.  This type of protein is good for those that are vegetarians and want to stay away from any animal products. It is also fairly inexpensive.

One thing you should consider when thinking of taking soy as a source of protein is its relationship with estrogen levels and the effects that it could have.

Egg

Eggs are a great source of protein in one's diet. Before protein powders even existed, it was normal for anyone that was hard into working out to use raw eggs as a source of protein. Egg based protein powders also have vitamins as well which makes them a good choice.

The only things that should be considered when looking at using egg proteins are any allergic reactions you may have, along with the fact that most egg based proteins are more expensive than other sources.

The majority of the best protein powders that you see promoted on the market are whey based protein. The other sources mentioned such as the eggs, soy, casein, and beef are used, but whey and casein which are associated with milk are probably the two best-selling types of protein powder on the market.

I personally have used mainly whey based protein powders. Some of these brands are better than others. Here are some few that I have tried and the satisfaction or dissatisfaction that I got from them.

Optimum Nutrition Weight Gainer

This weight gainer whey based protein is great if your looking at putting on a few pounds and are seriously working out and lifting weights. It works great when your muscles need protein to recover from a long and hard workout. There are numerous flavors offered such as vanilla, banana, cookies and cream, as well as peanut butter. My personal favorite is vanilla even though it is a plain flavor.

One positive that I give this brand of protein is that when you mix it in a shaker using a wisk, it is a very smooth texture without any clumps, and it has a very good taste as well. The only reason to not use this is if you are not looking at gaining weight, but just want protein. This company makes strait protein powder without the carbohydrates as well. Also, I would not use this product if I didn't have a shaker and had to mix it by hand, since it may not totally mix up as it should. 

When looking at this product, it also comes either in large bags, or bottles. If you are looking at every day use, I advise to use the bagged version. Also, although the product is meant for weight gain, I don't go by the instruction's concerning the serving size. This is actually not good to consume the amount that they advise since it is a tremendous amount of carbohydrates at once. Changing the serving size will allow it to last longer, and probably give you a better result. I would use a normal smaller scoop and measure it in comparison to the large scoops that it comes with in order to know the amount of calories I was consuming.

In order to get the most out of the product for the best price, I suggest cutting the serving size into 1/3 or what is instructed. This will still give you a substantial amount of calories when added to milk, and it will last closer to a month. The intent of the company is to have you consume more calories than you really need which will only help in gaining fat, not muscle. Here is a general comparison to the instruction's given, and what I suggest.

Size 12 lb bag

Price $ 48.00

Normal Serving size                        Suggested Serving size

Calories 1,250/serving                       1/3 or 420 calories/serving (add milk for more)

$ 3.00/serving                                      $1.00/serving

Servings 16                                          48

Carbs 250 grams                                  85 grams

Protein 50 grams                                  16 grams (no milk)

2x/ day = 60 servings/month.                 60 servings/month

(4 bags) $ 192/month                           ( 2 bags) $ 95/month

Score: A -

EAS Myoplex

This protein powder is whey based protein meal replacement powder. It comes either in single packets, or in a tub. The packets are nice to use since they are easy to take with you if you are out or going to the gym to workout. If you use any powder from a tub or container, you have to use a plastic bag which may not hold up as well. This protein also comes in various flavors including chocolate, vanilla, and strawberry. All of these flavors are good. EAS which stands for experimental and applied sciences is also a well-known brand that stands behind their product. There is also either a weight gainer, or more of a protein powder in general. Due to the price, I suggest using this once/day possibly prior to bed. Because of a lack of carbohydrates, it would not make a good post workout product.

Size 20 servings

Price $ 50

Normal serving size  1 pouch

Calories 290

Servings (20/package)

Cost/serving $ 2.50

Carbs 22 grams

Protein 42 grams

Score: A

Muscle Milk Gainer

This protein is high in carbohydrates and is casein based. It is meant to assist in weight gain. Although this is the case, you can still decrease the serving size to lessen the number of calories if you only want to maintain your weight. This product is good since it has a good ratio of carbohydrates to protein. Also, it can be mixed with either milk or water. 

The only negative thing that I have to say about this brand is that the consistency of the drink is not good. Regardless of how hard you shake it, the texture is not smooth but clumpy. It is better if you mix it with milk but even then that doesn't make a big difference. Also, when mixed, it makes almost a foamy texture which makes it hard to drink. 

Some good things are that it is casein based which makes it good for periods of low activity. Overall though, I would not recommend this product if your looking at the taste. If this is not an issue though, the product has good ingredients and works. Also, since it is casein based, it may be better to take it prior to going to bed, especially since it has fewer carbohydrates.

Size: 5 pounds

Price: $32

Normal serving size: 4 scoops               Suggested serving size: 2 scoops

Calories 650                                           325

Servings 14                                            28 (1 month if taken once/day)

Price/serving $ 2.28                               $ 1.14

Carbs 109 grams                                     55 grams

Protein 54 grams                                     27 grams (add milk for more protein)

Score: C

These are only some many protein powders and weight gainers on the market. The one that best fits you will depend on your personal goals whether it is weight gain, maintaining weight, or weight loss. Using a low carbohydrate high protein drink is advised if you want to lose weight, since it is best to consume carbohydrates only prior to your busiest part of the day. Protein only meal replacement powders are best right before bed, or when activity level is low.

You should search around to find which brand and protein base would be best for you whether it be casein, whey, soy, egg or beef based. These products mentioned I have used personally and I hope that it gives you a basic understanding of each product and what may be best for you.