whey and casein

Whey and Casein Milk is made up of two different protein components, soluble proteins (whey), and casein. Whey has the ability to be digested quickly; its amino acids are delivered more quickly to the muscles. Casein has a much slower digestion rate, meaning its amino acids may take up to several hours to arrive to the tissues. Whey protein is also known for providing amino acid oxidation for the wholebody . With these facts known it is suggested to use whey protein directly before or after a resistance training session, while the use of casein may be beneficial to use before going to bed, allowing the amino acids to help recover muscles while one sleeps. Throughout research there has been various studies proving whey protein to have higher rates of muscle protein synthesis . This typically leads whey protein to be the protein of choice for many trying to increase their muscle mass. 

MUSCLE GROWTH SECRETS

Introduction he constant struggle to put on muscle is one numerous people have been struggling with for many years. People want to see results and they want to see them fast. Some even turn to illegal or unhealthy ways to achieve these results such as steroid use or compulsive exercising. For those who decide to do it the healthy way they will learn it’s a difficult process that takes a lot of hard work, discipline, and most importantly, time. The good news is there are ways to increase this process with healthy, safe opportunities. Appropriate nutrition plays a critical role in the building of lean muscle mass, more specifically, protein. Having adequate amounts of protein in your diet during times when the body is in most need of it helps promote muscle maintenance and the rebuilding of tissues. When is your body most in need of protein? Protein is needed in the diet on a daily basis. According to the Acceptable Macronutrient Distribution Range (AMDR) 10-35% of your daily caloric intake should consist of protein. When exercise is added to one’s lifestyle the body is in extra need of protein to repair the used muscle fibers. The breaking down and rebuilding of the tissue with the help of protein is an ongoing process. This process is called protein synthesis and will be discussed in further detail later in this chapter. When an individual has the goal of adding more mass to their physique in the form of muscle, they may need to consider adding extra protein into their diets.

Health & Baby

1. Health & Baby

Caring for an infant can be exhausting, but there's so much to look forward to. Take a tour of first-year to the most anticipated baby milestones

2. Smiles

After two months of sleepless nights and round-the-clock soothing, you've seen plenty of your baby's tears. Maybe you've spotted a fleeting smile, but then again, it could have been gas. Now it's time for the real reward. By around 2 months of age, your baby will smile in response to you.

Top Foods for Healthy Hair

1.Salmon for Shine

Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can't make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.

2.Grow With Greek Yogurt

It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.

3. Spinach to Battle Brittle Hair

Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn't break. Want to mix it up a little? Kale is another great green choice.

4.Guava to Prevent Breakage

This tropical fruit brims with vitamin C. It protects your hair from breaking. One cup of guava has 377 milligrams of vitamin C. That's more than four times the minimum daily recommended amount. Bonus!

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