Gummy Chews for Better Sports Performance

When the rate of people suffering from health problems caused by a sedentary lifestyle went off the charts, it became alarming. For beings that are innately born with survival instincts, we can die from eating too much fast-food and being indolent. To think that deaths caused by physical inactivity can range around two million per year. When the numbers were clearly stated, people started to be more conscious and accountable for their health. 

Due to the fear of being buried six feet under, we began to switch to healthier alternatives. This is where different varieties of diet came into light. Workouts have also been all the rage lately. Even in the social media realm, you can't browse through without seeing at least one post that is related to fitness. The sudden gain of interest in physical fitness paved the way for exercising aids to be produced. One of which is the pre-workout. 

What Is A Pre-Workout? 

Pre-workouts are basically dietary supplements sold over the counter that are taken beforehand. The product is claimed to give you a boost in energy and augment endurance throughout your work out. By the looks of it, it is mostly taken by athletes, weightlifters, and muscle builders to enhance their performance. 

Although they can still be consumed by anyone that wants to have more focus in their routine, pre-workout comes in different shapes and forms such as powder shakes and capsules. 

The formulation differs from product to product depending on the manufacturer. But it's ingredients is generally composed of creatine, caffeine, and stimulants as seen here. Before purchasing, it would be ideal to check the ingredients first, especially since there are brands that contain harmful chemicals. Nevertheless, this product carries several benefits. 

Pre-workout has been introduced in the market for decades. Since then, it became a substantial market, continually growing in number. This line of business has been booming, considering that people are more health-conscious than ever. 

It is also a cut-throat industry. Because of the number of companies present in this field, it can get quite competitive among business owners. 

Therefore, coming from a different angle can be an edge. This is exactly what the brand Hilo did. Most of the pre-workouts come in a powder that is mixed with water and capsules. Brands like Hilo introduced it in the shape of gummies, and we all know how we love our sweets. 

The Pros Of Gummy Products Like Hilo 

Convenient 

We humans, most of the time, aren't on the same page. I think most of us can agree that we dread the word "exercise". When we suddenly shift our lifestyle, our body would take its time to adjust slowly. It means if you haven't been active for a time, it will take a few weeks for your system to adapt. That is why you shouldn't make it anymore grueling. 

When swallowing pills isn't your cup of tea, you would usually turn to protein shakes. But because of its powder formula, you would need to take the time to mix it with water. That can get time-consuming and a hassle. And honestly, most shakes even with fancy flavors can taste funky. Luckily, you don't have to compromise. 

The texture of this product made it unique. Gummies, as the name implies, has the consistency of that of a chewy treat. This made it easy to chew and swallow. Now, you don't have to bust out your blender to make a shake before you head out to the gym. You can easily bring this treat and chew it on your way. 

Effective 

You might think this product is less potent than a capsule or powder. Considering that it does come in a candy treat. This product is recognized for its effectiveness. 

The recommended consumption is eight gummies for the user to reap results. But previous customers have said that they have experienced a surge of energy without going ahead full-on eight. If you thought its effectiveness is an issue, you can go ahead and check out reviews. All in all, it is a great product to hype your performance. 

Vegan 

Last but not least, products like Hilo performance gummies are entirely vegan and natural. There haven't been sweeteners and artificial flavoring incorporated in making them. Also, for you animal lovers out there, no animal was harmed during the process of producing the product. 

For people who had trouble with traditional pre-workouts because of the taste, this is also doable. Users have said these energy gummy bears come in a delectable flavor. Get these great gummies and grow our sporty performance now!

HIIT Diet Tips: What To Eat Before And After Workouts

Many people like high-intensity interval training nowadays due to one simple fact – it is really efficient. With HIIT you will get great results in a short period of time. Of course, this kind of workout is quite exhausting and challenging, that is why it is so rewarding. 

However, many people still don’t realize how important it is to have a proper diet follow their workout regimen. Without proper food, your body won’t be able to build muscle which means that you can’t get shredded if you eat junk food. 

So, take a look below and learn what type of nutrition you need to support a HIIT workout program. 

Healthy Foods To Add In General 

No matter what workout regimen you are on, you should know some ingredients that always need to be a part of your diet. It is common knowledge that junk food is a major no-no, but what other foods should you add? 

Go for whole grains, fruits, veggies, and lean proteins. When you start crafting your nutrition plan, it is important that you have adequate calories and macronutrients included. Carbs are needed to fuel the body and provide energy stores for workouts. 

You shouldn’t cut off too many foods you like, people sometimes forget that restrictive diet inhibits their wellness success. Instead, cut snacks, unhealthy fats and alcohol. Aim at clean foods and always stay hydrated. Especially during your workouts. This should come as one of the most important muscle building principles. 

Nutrition Before Workouts 

Seeing that these workouts are really difficult, it’s important to follow a healthy nutrition plan with adequate nutrition in the days and hours before a workout. You need to plan a moderate- to high-carb meal that also includes protein. This meal should be prepared and eaten three to four hours before the workout. 

Then go for a high-carb snack within an hour after the workout. Some good options for a meal before the workout include whole-wheat toast with peanut butter and banana or non-fat Greek yogurt with dried fruit and almonds. 

Nutrition After Workouts 

Once you are done with your workout, you have depleted energy levels. That’s perfectly fine, that needs to happen. However, the main concern after a workout is the replenishment of energy. To be precise, you need to replace energy stores and thus repair muscles that have been broken down during the intense workout. 

Again, you need to aim at a combination of carbs and protein. That is the most effective way to replenish energy stores. Aim at a 3:1 ratio of carbs in preparation for the next HIIT workout. Take a look at some suggestions for meals following you HIIT workouts. 

You could eat whole-grain cereal with fruit and soy milk, you could also go for whole-wheat crackers with fruit and cheese. If you really rely on bread and can’t say no to it, try to replace it with hummus and pita bread. 

These are great substitutes since they aren’t as harmful as your usual bread but they can still make you feel full nonetheless. 

List Of Ingredients You Need To Have Home If You Like HIIT 

Some ingredients that you need to stock up on are: 

● Hummus and whole-grain pita chips 
● Chicken breast 
● Veggies 
● Fruits like apple, pear, banana, berries 
● Peanut butter 
● Greek yogurt 
● Cottage cheese 
● Quinoa with berries 
● Nuts 

As you can see, some of these foods and snacks have been mentioned above. To ensure that you stay on track when it comes to your diet, always have these ‘ingredients’ home. That way you can always grab something to eat whenever you feel food cravings. 

Only this time you won’t hurt your gym progress or anything like that. These will make it easy for you to make your perfect combination of carbs and proteins both for your pre-workout and post-workout meals and snacks. 

Conclusion 

Never forget that good diet is as important as the effort you put in on a regular-day basis in the gym. Proper diet is the other important ingredient of a successful gym journey. 

So, do your best to stay disciplined and choose only the right ingredients for your meals. Oh, and always stay hydrated.

Pre-Workout Reviews And What To Look For

It seems like every few months there is a new fitness trend that pops up. If it is not related to exercise, then it must be a modern revolutionary diet. Just like most gym memberships are sold on January 1st, most workout supplements get sold at the beginning of summer. 

People think that they can get their dream body a month before they go on vacation, and they start investing in working out. A few years ago, most people ate a spoon of honey or a banana before they started working out. Both of these foods have some sugar in them that make the following hour a bit easier. 

Now, a whole culture has evolved that worships pre-workouts. A pre-workout is a supplement in a powdered form, just like protein, creatine, or anything of the sort. However, is it really necessary for a good workout, and should you get on the hype train. 

Drinking It Gives You A Boost In Performance 

The wellness industry is booming right now. It's important to note that almost every brand has its own formula, and no two supplements are the same. They can be close and do the same things, but they almost always use different ingredients. It can be challenging determining what the top pre-workout drink is for your fitness goals. For the best preworkout drinks ranked, visit Sports Illustrated. 

Pre-workouts usually contain a combination of four ingredients: carbohydrates, caffeine, creatine, and nitric oxide. All of these have different properties, but they help your body achieve the same thing in the end. 

We're going to discuss carbs first. They are an obvious choice because that's what our bodies use as energy. When you're a long-distance runner or cyclist, you need to intake somewhere around 30 to 60 grams of carbs. That is for endurance events. 

For short bursts of energy, sprinters usually wash and rinse their mouths with a carb solution. That's because our bodies use glycogen and glucose for energy. If you raise the energy levels before you start working out, then your body will have a tougher time getting tired, and that will improve both your endurance and performance. 

On the other hand, caffeine is widely known to boost energy. Everyone drinks a cup of coffee in the morning to help them replenish their energy stores. You could read The Pre-Workout Review if you want to know more about how that happens. On a more subjective note, many people claim that the supplements that have caffeine are the tastiest. 

They also improve alertness as well as the feeling that you're not working as hard as you are. Many studies claim that drinking caffeine before lifting improves your muscles' ability to generate more power. Next on the list is creatine. This is a naturally occurring substance in our bodies. It's composed of three different amino acids, and it gets stored in our muscle fibers. 

When we need a burst of quick energy, these compounds serve as a great substitute. This supplement is the most versatile of all. If you ingest higher dosages, you will also gain more muscle mass. Creatine is the most researched supplement in the world at the moment. 

If you sum up all the research in that niche, creatine will take up more than fifty percent. It doesn't matter if you drink it before, after, or during a workout. You can also take it before you go to bed, or the moment you wake up. When your natural stores increase, you will look much better, and you will feel younger, stronger, leaner, and happier. 

Finally, on the list, we have nitric oxide. Beetroot juice is the thing that's mostly associated with this chemical compound. There isn't a ton of research on this subject, but nitric oxide improves energy levels, widens the blood vessels, and improves cardiovascular activity. 

Combine these three things, and you get the pre-workout of your dreams. Beets are healthy in any way, shape, or form. They are a great source of iron, and your blood test will be amazing if you incorporate them into your daily diet. 

One recent study proved that patients with heart failure problems improved their aerobic endurance by 24 percent just because they drank beetroot juice every day for a week. Now, there is still not a lot of credible research in this area, but all of the ones that are valid show positive and promising results. 

Can You Boost Your Energy Naturally? 

Many doctors are having trouble explaining to people that true health can't come from a tub. Of course, it's much easier to take a multivitamin pill, or drink a smoothie than slice and peel a dozen pieces of fruit. Everything can be achieved with the right diet. 

Before choosing to get a supplement, try a natural alternative. A great choice to start would be to eat around 15 grams of carbohydrates half an hour before you start working out. That can be a slice of bread with some jam or peanut butter on it. Another alternative is a small banana. 

If you are a person who loves coffee, try drinking an espresso thirty minutes before your session. That will definitely make you feel pumped. Combine that with some motivational music or a motivational video, and you will be set and ready to go as hard as you want. 

Are There Any Side Effects? 

If you take anything in excess, it won't be good for you. The supplement industry is not regulated by any governing body. This means that the FDA doesn't have to approve of a product before it reaches the shelves in a store. 

You should be especially careful when you order things online. There aren't a lot of side effects that can happen to you, but you should definitely watch your caffeine intake. If you drink a few coffees per day, adding another dose might be the final drop in the cup. That can cause headaches and digestion problems. 

As well as that, you need to be careful of products that contain more than a hundred percent of a given nutrient or vitamin. Too much of vitamin B and nitric oxide can dilate your blood vessels a bit too much. That can cause regular nosebleeds, so don't test your limits.

Review Of 4C Energy Rush Packets

4C Energy Rush is the most frugal way to enjoy energy drinks or even caffeine in general. Energy drinks are typically a very expensive habit, comparable to paying for premium coffees, except for 4C Energy Rush with Taurine powder. Buying regular energy drinks could cost you a fortune over time, while these energy packets are available at a steep discount. 

This is especially true now that 4C released brand new Energy Rush ELECTROLYTE boxes of 40 packets for only $9.95, at least on Amazon. The new Grape and Lemonade flavors are a delight, and this new product has more caffeine but no taurine or glucuronolactone, which can be great for users not wanting as many stimulant ingredients. 

BOOST YOUR HEALTH AND WEALTH RIGHT HERE

Let me first say that no I am not sponsored or paid by 4C to review, but I admit that I wish I was! Honestly I should be after a decade and a half of buying their product religiously and referring others to it that are overspending on caffeinated products. 4C Energy Rush is the most underrated and under the radar energy drink option on the market today. I love this product so much it isn't even funny. I have bought these caffeinated packets for 16 years now ever since I realized that each packet had the same exact ingredients (including Caffeine, Taurine, and B-Vitamins) as two 8 oz Sugar Free Red Bull... but at about 25 cents a packet instead of $2.50 or much more for canned / bottled drinks! 4C Energy Rush used to have 3 separate boxes with flavor choices of orange, citrus, or berry with 14 packets in each box (the new Strawberry flavor I loved seems be discontinued permanently now). Now 4C Energy Rush has variety packs with 18 packets in each box for the same price in 2023! 

These Supplements Could Help Your Health

Caffeine Content Of 4C Energy Rush Packets

The caffeine content of 4C energy rush is about 160 mg per packet (serving size is 1/2 packet or 80 mg of caffeine). This caffeine content is identical to Sugar Free Red Bull and on par with other popular energy drinks in 2023.

What Is The 4C Energy Rush Price And Value?

Each packet of 4C Energy Rush Sugar Free mixes in about 16 ounces of water (more or less depending on your tastes, I use about 8 oz), tastes excellent, and gives you a big and convenient pick-me-up with 180 mg of caffeine content. If you like energy drinks (especially sugar-free ones) or you are a fellow caffeine-addict, you definitely need to check out this incredible bargain of a product. Stop paying $2-4+ dollars per can or bottle of mainstream energy drinks now when you can buy a box of 18 packets for a price of $2.99-5.99. I have actually gotten 4C Energy Rush packs a few times on sale for $1.99 on rare occasions, but that is much less common in 2023 due to inflation. 

The only thing cheaper than 4C Energy Rush packs are generic caffeine pills and some very cheap instant coffee bought in bulk (store brand or Maxwell House), but they do not come with the B-vitamins or other stimulant ingredients.

What Flavors Does 4C Energy Rush Come In? 

The 4C Energy Rush comes in 3 flavors now: Berry (available in its own box), Orange, and Citrus (Lemon Lime). These days they most commonly come in a variety pack box of 18 packets, with 6 of each flavor. 

The used to have an amazing Strawberry flavor that came in standalone boxes or in the variety pack, but now I can't find it anywhere and it appears to be discontinued. That was my favorite flavor and actually seemed more micronized than the other flavors, so it dissolved better.

4C Energy Rush Alternatives Are Inferior

Some other companies like Walmart and grocery chains have created their own cheap sugar-free energy drink packet versions in the past and some still do, but (after trying half a dozen of them) in terms of consistent price / quantity / quality, 4C Energy Rush is still the best value 9 times out of 10. Other caffeinated energy drink powder just doesn't do the trick or costs a fortune by comparison. 4 C Energy Rush even a great option for pre-workout energy, B-vitamins, and weight loss assistance since this 0 calorie powder with 180 mg caffeine can help to reduce appetite and boost workout motivation. 

Other Advantages Of 4C Energy Rush Packs 

Aside from the price and minimal sugar / calories, these energy drink powders can be added with as much or as little water as you'd like. This allows you to control the flavor and concentration, which is especially handy if you don't want to drink 8-20 oz of water like many energy drinks out there. You could even a packet or part of a packet to another drink, soda, or energy drink. 

The other advantage is small but potentially significant. Since 4C Energy Rush packets aren't sitting in plastic bottles or aluminum cans for months or years before you drink them, it could spare you possible BPA or aluminum toxin contamination. Add your 4C Energy Rush to a glass or BPA free bottle and enjoy! 

Is 4C Energy Rush Healthy? 

I am not hear to say that 4C Energy Rush powder is healthy by itself. It is very acidic, has artificial sweeteners like sucralose, and stimulant ingredients that could cause side effects in some people. Caffeine can also be very addictive and large amounts could be dangerous. 

What I can confidently say is that 4C Energy Rush packets are healthier than full sugar energy drinks or coffee with large amounts of cream and/or sugar. It is also an FDA approved food product like Sugar Free Red Bull so there is less risk compared to unregulated caffeinated supplements. It is a healthier alternative than many caffeine or stimulant alternatives while also being cheaper and more convenient.

Packs Could Contain Clumps

I would say that the only downside I have noticed is that some 4C flavors (except for Strawberry for some reason, it seems to be a more fine powder) can develop some clumps in the packet. It doesn't affect anything when you mix it in water, but I wanted to make sure this was included in my 4 C energy rush packet review and rating. But that goes for pretty much any caffeinated / pre-workout powder as well that is 10x more expensive. 

And overall just keep in mind that because 4C Energy Rush is a powder, it won't dissolve 100% like a canned or bottled energy drink. That is fine with me, but it might not be ideal for some energy drink connoisseurs. 

4C Energy Rush: Still The Best Bang For Your Buck

4C Energy Rush Packets are still my highest rated and reviewed energy drink powder mix yet because of its caffeinated potency and cheap price. It is a great option for affordable increased energy, weight loss, and B-vitamins. Enjoy the energy rush for pennies on the dollar! 4C energy rush packet is so affordable, it is on par with bulk instant coffee in terms of caffeine content, but has the added value of taurine, gluconurolactone, and B-vitamins.

4C Energy Rush Pro Tip: Add Emergen-C

If you want to add even more B-vitamins, Vitamin C, and electrolytes to your 4C caffeine rush drink, just add a packet or portion of a packet of Emergen-C powder. It's a great way to add extra cheap antioxidants to your 4C energy drink on a frugal budget. Feel the rush of the cheapest energy drink option on the market today! 

4C Energy Rush Can Be Hard To Find - Possibly On Purpose 

With 4C Energy Rush being such an amazing value, you would think it would be advertised often and featured prominently at stores of all types such as grocery stores, big box stores, and convenience stores. But you'll be lucky if you find 1-2 facings of this product (the variety pack and maybe the blue berry option) at grocery stores, rarely at big box stores, and never at c-stores. That's at least partially because 4C is a relatively small company compared to it's multi-billion dollar energy drink competitors like Monster, Red Bull, Coca-Cola, Pepsi, Dr Pepper / Snapple Group, and other heavy hitters that essentially control shelf space in stores. Those big beverage corporations don't want customers to know that they can get the equivalent of 18 energy drinks in 4C energy rush packets for the price of 2 of their overpriced energy drink cans or bottles. It's not even easy to find it for sale online, or at least not for good prices. 

If you think I'm exaggerating on this point, you've clearly never worked in the retail, grocery, or c-store space where these multi-billion dollar beverage companies reign supreme.

Avoid 4C Energy Rush With Alcohol As A Cheap "Red Bull And Vodka" Alternative 

Yes 4C Energy Rush has nearly identical ingredients to sugar free Red Bull energy drinks at a small fraction of the cost, but I wouldn't advise mixing it with alcohol like cheap vodka. The stimulant effect of caffeine, along with other stimulants like Taurine and gluconurolactone, directly go against the depressant alcohol, which isn't good for your brain or heart, although you will save a lot of money at least. Unfortunately I know from experience (myself and roommates) from my college days that mixing energy packets and hard alcohol doesn't end up well. It amounts to a lot of craziness and poor decisions in most cases, but is obviously no worse than Sugar Free Red Bull + Vodka since the ingredients are the same. 

I have personally seen people get into fights and do flips onto cement because they combined 4C Energy Rush and large amounts of alcohol and it wasn't pretty. That is a topic for a whole other blog post review! It will also damage your liver and put strain on your heart to do this.

4C Energy Rush Alternatives 

While 4C Energy Rush powder packets are top reviewed product by reviewers around the United States, there are a few decent comparable products I have found. True Lemon packets sold at grocery stores and on Amazon have caffeine from green tea, no calories, no sodium for a healthier option some may prefer. These energy drink replacement packets have no B-vitamins, taurine, or gluconurolactone but they do contain 100% Vitamin C. They are a bit more expensive though since they only come in boxes of 6 packets. 

The other 4C energy rush packet alternative is Mio Energy made by Kraft, which allows you to squirt as much or as little of the liquid water additive to your drink as you would like. It has less calories than 4C energy rush but less B-vitamins and stimulants. Sometimes the liquid form is beneficial on the go, other times not so much.

Both of these alternative products have store brand and generic knockoffs as well if you prefer cheaper prices or different flavors for your caffeine fix. 

4C Energy Rush Powder May Not Be Healthy For Everyone 

While I have used 4C Energy Rush Powder Packets to get my caffeine fix for 17 years, I have very recently had to restrict or eliminate its consumption. Due to respiratory and digestive issues like GERD giving me a chronic cough, I have had to reduce or eliminate high caffeine and acidic beverages along with stimulants Taurine and Gluconurolactone like those found in 4C packs. It might just be me but these energy rush drinks seem to trigger acid reflux and coughing fits more than other caffeinated drinks like coffee with milk added. What is clear is that the combination of caffeine, acidity, carbonation, artificial sweeteners, and stimulants is a recipe for stomach or digestive issues. 

4C Energy Rush, like any other energy drink, can also cause strain on your liver, kidneys, stomach, and GI tract. Too much caffeine at once can put a lot of strain on your heart so you shouldn't take it if you have any heart disease or potential condition.

It depends on the person whether this drink powder option is a healthier alternative for someone. Just be aware if you have a negative reaction to it or drink too much for too long, it could be the wrong choice for your caffeination and you may need to switch to weak coffee or tea. 

The ingredients in 4C Energy Rush could interfere with medical conditions or medications that may not occur with more common caffeine choices besides energy drinks. It has been hard to reduce and quit 4C energy drinks because they worked so well and provided a quick pick-me up, but everyone is different and has to make the decision for themselves. 

Regardless of your age and medical health, you should probably limit your 4C Energy Drink consumption per day and not drink it every day. It is good to give your adrenal glands, heart, liver, kidneys, and stomach a break at least once in awhile. But certainly contact your doctor, registered dietitian, nutritionist, and/or pharmacist for their expert opinions on 4C Energy rush powder usage.

4C Energy Rush Review Conclusion

4C Energy Rush Gets An A+ As An Affordable Energy Drink that can even help you lose weight and fight depression! Purchase cheap 4 C Energy Rush packets on a variety of websites or at your local grocery store for frugal energy. You can also consider other types of supplements like Balance of Nature to supplement your nutrition and increased energy levels. Cheers to your frugal energy!

Is It Better To Eat Protein Before Or After Your Workout?

We know that protein plays the most important role when you are looking to build muscles. That doesn’t mean you should ignore all the other micro or macro nutrients. A balanced diet is important to keep your body healthy. 

It is important to know what you are eating before (pre workout supplement) and after (post workout supplement) the exercise. 

Let’s discuss basic rules about when to have protein meals so that you can get the most out of your diet and exercise. 

Calculate Your Daily Protein Requirements 

Yet again, it is emphasized that building a diet plan solely based on high-protein food items is actually counter-productive. Your body only needs one gram of protein per kilogram of body weight. Thus, by doing the simple calculation, you can assess your daily protein needs. 

Moreover, you must be mindful of the times at which you are taking your meals. Thus, will not only allow enough time for proper digestion, before and after working out – but it will also help your body metabolize the nutrients more effectively. And you will not even face the pain of hunger pangs or suppressed appetite. 

Eat A Meal High In Carbohydrates And Protein Before Working Out 

Working out on an empty stomach is most likely going to make you feel nauseated, anxious and light-headed. You need to pre-fuel before starting any high-intensity workout. That is why is it necessary that you eat two to three hours before hitting the gym. The high carbohydrate content of your meal will provide you with instant energy required for longer strenuous exercises. Whereas, the initial dose of protein will prevent muscle wasting. 

When you are working out for extended periods, your body tends to use up these macronutrients to dispense energy. Thus, carbohydrates serve as an instant energy source. Especially, if you already have a low-fat content and are working towards building muscle mass. The high carbohydrate meal will protect your body from consuming the stored protein to dispense additional energy – thus, prevent muscle wasting and making your exercises more effective. 

But you are planning on losing weight, then replace refined carbohydrates with complex carbohydrates and take a meal with high protein content. This will help you sustain longer periods of work out without feeling weak or experiencing cramps while working out. 

Great sources of pre-workout protein snacks and meals include Greek yogurt, a slice of turkey or chicken breast, a handful of nuts, hard-boiled eggs or soy milk. But be careful about the timing so that you do not upset your stomach. 

Refrain From Drinking High Protein Shakes Post-Workout 

Often people tend to go overboard with their protein shakes and smoothies right after a strenuous workout. You might fool yourself into thinking that it is a healthy option and will help with faster muscle recovery – but your body only needs a fixed amount of proteins. Exceeding your protein requirements by having additional smoothies and shakes after exercising can be damaging to your kidneys in the long run. Since the additional proteins require your kidneys to work harder. That is why be very mindful of your protein intake. It is better if you consume protein in a proper meal, at least forty-five minutes after working out. You may take a protein shake if you need to meet your daily requirements. But it is better if you consume a proper meal containing animal or plant-based protein powder, tuna, salmon, cottage cheese or chicken. 

Timing Your Protein Intake Can Help Build Muscle 

If you are consuming high protein content before your workouts, you will be able to give it an ample amount of time for digestion. This way, after your workout, your body would have formed enough amino acids to help with the muscle repair process. Amino acids are the most basic form of complex proteins that are broken down and absorbed by your body. These are then taken up from the bloodstream and are made instantly available for a faster recovery of your strained muscles. 

Final Thoughts On Protein Power

In conclusion, it is imperative that you consume protein according to your daily requirement. And you must have a protein-packed meal before exercising so that your body can effectively help you with the healing process post-workout. Furthermore, stay hydrated to prevent cramps and toxicity.

How to Use BCAA for Weight Loss and Muscle Growth

Are you interested in losing weight? There are SO many choices. How can you find the one that fits your lifestyle?

The most recent Behavioral Risk Factor Surveillance System survey reported an obesity rate of 35% in 7 states last year.

Some people are finding help from BCAA for weight loss. Many individuals use BCAA in combination with their workout program.


What Are BCAAs?

Branched-chain amino acids (BCAAs) include essential amino acids. These amino acids are leucine, isoleucine, and valine. The body must absorb these amino acids from food sources to maintain healthy growth.

BCAAs come from eating red meat and dairy products. You can also get them from vegetable sources such as soy protein.

BCAAs play several important roles in the body. They produce chemical messengers, called neurotransmitters. These neurotransmitters allow communication between the body and the brain and central nervous system.

The body also uses BCAAs to make collagen and to regulate insulin and glucose. Normal organ function relies on a steady metabolism. These essential amino acids help to regulate your metabolism.


BCAA and Obesity Study Results

The International Study of Macro-/Micronutrients and Blood Pressure included 4,429 men and women ages 40-59 years. This study looked at the effect of BCAA supplements on body weight.

The study sought to look for relationships between dietary BCAA intake and the risk of being overweight or obese. The study included individuals from China, Japan, the UK, and the US.

The participant’s diet was examined. Data collection focused on nutrient intake including BCAAs derived from the food eaten.

The study found an association between higher dietary BCAA intake and a lower incidence of being overweight or obese.


When Should You Use BCAA for Weight Loss?

Many studies have looked at optimal timing for BCAA intake to promote weight loss and muscle building benefits.

BCAA blood levels peak about 30 minutes after taking the supplement. The timing of a BCAA supplement does not seem important if you eat protein or take a protein supplement 1 to 2 hours before exercise.

The bottom line is that you can take BCAA supplements before or after a workout depending on how it makes you feel.

One of the most advanced BCAA drink mixes is a typical pre-workout drink mix. It contains 7 grams of BCAAs as well as glutamine and citrulline malate. This mix is sugar-free and contains hydration-inducing electrolytes to last through your workout.


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4 Ways To Get Energized For Your Workout

Every Monday you may wake up with all the best intentions of making it through the week having completed your three one hour intense cardio and weight sessions. However, by workout two you are feeling fatigued, and you’re lacking the motivation to continue. If you go to the gym, you don’t enjoy it, and if you don’t go to the gym, you feel like a failure. You need to listen to your body. If it’s something physical and you have an injury, you need to rest. However, if it’s more of a mental block or you’re simply feeling low in energy, some strategies can help bolster your focus and enhance your determination to hit the gym. 

Sleep 

It sounds a bit of an oxymoron that you need to sleep to feel energized, but without your seven or eight hours a night, by three in the afternoon the next day a wave of fatigue can sweep over you. Make sure you go to bed at a decent time and try not to snooze your alarm clock in the morning as this can make you feel more sleepy. Try and wind down before heading to bed by taking a long hot soak in the tub or reading a book. Don’t eat too late and steer clear of the caffeine after dinner as this can act as a stimulant and see you staying awake and more alert than necessary. 

Food 

Even if you prefer those early morning workouts, you shouldn’t be venturing to the gym on an empty stomach. Ensure that you have some fruit, fuel yourself up with some oats and grab a piece of wholemeal toast. Wash this down with an antioxidant-rich caffeinated tea or Vitamin C filled orange juice and your body will be physically ready for exertion. Some people like to enhance their diet with supplements. In truth, the best pre-workout regime is a balance between nutritious food and stimulant based supplements. 

Drink 

This doesn’t mean partaking in an alcoholic beverage prior to your session at the gym. You must ensure that you are drinking water throughout the day. Even when sat at your desk sending emails and tapping away on your laptop, you need to be fueling your body with the ph neutral stuff. Being hydrated means we feel less fatigued and more revitalized. If you are venturing to the gym, you can lose vast amounts of nutrients and water through sweat so you must continually replace what you lose.

Buddy Up 

It can be hard to find the motivation you’re lacking on your own. Instead, why not buddy up with a gym pal who also wants to shift the pounds or tone up. The chances are that when you are feeling disinterested in exercise, your gym pal can motivate you and get you back pounding the treadmill. Likewise, you can return the favor. Simply by having someone else to talk to and , making the gym a tad more social you’ll be more inclined to stick with your fitness plan. 

Conclusion

Getting the most out of your gym membership will see you achieving your fitness goals. Heed some of this advice to ensure that you remain motivated and energized to take on every single gym session.

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Fuel You Need To Get The Best Of Your Workouts

Exercise is the best active step to help you build a stronger body, lose some weight, and generally become much healthier. But the truth is that what you put in that body is always going to be more important. Not only is diet 80% of weight control, but you need to supply your body with the right fuel in order to get the best out of your exercises in the first place. Here are a few things you need to make sure you’re getting enough of.

Better Energy 

We all hear about a balanced diet, but what does that actually mean? A lot of people mistakenly think that carb-rich diets give you a lot of energy. The truth is that they can actually make it a lot harder to burn off fat and can make you feel sluggish. On the other hand, fats tend to burn a lot more easily in the body. Balance your diet by relying less on carbs, eating more greens, and being less afraid of fats. Sugar should be kept to a minimum where possible.

The Building Blocks 

Let’s not forget how important certain ingredients are, not just the balance of them. If you’re working out, then you most definitely need protein in order to help you with muscle building and repair. Omega-3 fatty acids are just as important. Even when you’re watching calorie intake and trying to cut down on your meats, you can catch up on your needs with recipes like a protein-rich salad. When to eat these important ingredients matters, too. Find out the best time to time your meals, your protein shakes, and your snacks depending on when you exercise and what your workout goals are. If you want to build muscle, taking protein before working out might work better, whereas if you want to lose weight, it’s usually a better idea to eat after exercising.

Hormonal Equilibrium 

Testosterone, insulin, glucagon. The body uses a lot of hormones in exercise so ensuring that your body produces enough of them is important to making any exercise a success. For instance, a lack of sleep can result in poor insulin and cortisol control, which means you don’t break down energy as well while working out. Testosterone is almost entirely responsible for muscle proteins, so if you’re low on it, boosting it with Tongkat Ali extract can make a real difference. It’s not just nutrients that matter. It is how the hormones in the body work with them, too. 

Protecting The Body 

Not all changes in the body are positive and an injury can undo all your hard work can cause more damage besides. Beyond fueling the body for the workout, fuel it for the recovery. Protein is just as important here, but make sure you’re getting ingredients like vitamin C (found in citric fruits and broccoli) for tendon and ligament strength, and calcium, magnesium, and vitamin D for bone strength. 

If you’re not seeing results from your exercises or you’re spending more time in recovery than on your feet, look at what you eat. Balance your nutrition and you could see some big changes.

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Does BSN NO-XPLODE Really Work? Product Review

Does BSN's NO-XPLODE bodybuilding supplement really work? Will it give you extra size, strength, energy, and massive pumps without causing excessive water retention, bloating, dizziness, stomach pain, or muscle cramps? Frugal Fitness provides an unbiased review of BSN NO-XPLODE pre-workout pump powder based on nutrition, exercise science, and financial sense.




Also Read my review of 4C Energy Rush Powder Packs.

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Cinnamon Bun Protein Smoothie

Simple, effective, affordable, and delicious! Shake it up this summer with this great protein smoothie!

Ingredients:

10 oz. Skim Milk

1 – 1.5 scoops of vanilla whey protein

1 TBSP Cinnamon

4 oz yogurt

Ice

Instructions:

Mix all ingredients together in blender. Feel free to add or subtract ice, yogurt, and skim milk for preferred thickness. Enjoy for breakfast, snack, pre-workout, post-workout, or just on a hot summer day! :)

  

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Chocolate Peanut Butter Cup Protein Shake

The best protein smoothie of all time. Well, at least for me. Next best thing than blending up actual Reese's Peanut Butter Cups! Epic taste!

Ingredients:

6 Oz. 1% Milk / Almond Milk / Soy Milk

1 – 1.5 scoops of chocolate whey protein

2 Tbsp Natural Peanut Butter (or sub w/ almond butter)

Ice

1 Tbsp Cocoa Powder

1 Tbsp Sugar Free Chocolate Syrup

Instructions:

Mix all ingredients together in blender making sure no peanut butter gets stuck on the sides. Feel free to add or subtract ice and skim milk for your preferred thickness. Serve as a breakfast or post-workout shake or just a healthy and filling snack.

  

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- Just How Natural Is Natural Bodybuilding?

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2 Scrumptious Strawberry Protein Shakes

Enjoy these 2 great strawberry protein shakes for a good quick healthy and frugal breakfast, pre-workout, post-workout, or snack beverages! Bottoms up Frugal Fitness protein-nation! 

Strawberry Shortcake Shake

Ingredients:

1 Cup Skim Milk

2 oz Fat Free Yogurt

1 scoops vanilla whey protein powder

1/2 Cup Strawberries

1 tsp cinnamon

1 tsp nutmeg

Ice

Instructions:

Mix all ingredients together in blender for about 30-45 seconds. Feel free to add or subtract ice and fruit for your preferred thickness. Serve as a breakfast or post-workout shake or just a healthy and filling snack.

Strawberry Fields Forever

Ingredients:

8 oz skim milk

4 oz nonfat yogurt

1 scoops vanilla whey protein powder

1 Cup strawberries

Ice

Instructions:

Mix all ingredients together in blender for about 30-45 seconds. Feel free to add or subtract ice and fruit for your preferred thickness. Serve as a breakfast or post-workout shake or just a healthy and filling snack.

  

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

Interested in more articles about frugal fitness? 

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- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

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Free Workouts & Nutrition On A Budget
"Crushing Fitness Costs Worldwide"
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