BioHealth Nutrition Blog

Protein is a hot commodity in the world of fitness for several reasons: It helps keep muscles strong, repairs cells and tissues, serves as the building blocks of hormones, plays a role in immune system response, and so much more. 

Many folks also turn to protein — specifically, protein powder — when trying to drop weight because the essential nutrient is typically low in calories and can keep hunger pangs at bay.

But what if you’re looking to use protein powder to pack on a few pounds rather than lose them, can the nutritional superstar help with that, too? We’ll tell you. 

Read on as we explore protein powder to discover if the popular fitness staple is right for you and your goals. Are you ready? 

Let’s dive in!

First, Things First — What Exactly Is Protein, Anyway? 

Simply put, proteins are large biological molecules made up of amino acids — aka, the building blocks of protein. 

When you chow down on protein-rich food like chicken breast, eggs, and nuts, protein is then broken down into tiny amino acids, which are then used to build specialized protein molecules for specific jobs in the body and perform other essential bodily functions.

Since protein is so widespread throughout the body, it has many roles, such as:

• Building and repairing muscles and tissues
• Hormone production
• Immune function
• Enzymes
• Transportation and storage of molecules

Needless to say, protein is pretty important!

How Much Protein Is Needed Daily? 

With so many important functions that you may not have known about, you may wonder how much protein is needed daily to keep your body working properly. 

Well, according to the Recommended Dietary Allowance, the average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so an adult who weighs 165 pounds (75 kg) would need roughly 60 grams of dietary protein per day.

On the other hand, if you’re an athlete, experts suggest that you need more protein — roughly 1.2 to 2.0 grams of protein per kilogram of body weight per day. 

Since so many delicious foods contain protein, hitting your daily protein target through a healthy diet is relatively simple. 

However, sometimes finding the time to meal prep or even sit down to enjoy a meal proves to be a challenge, making it very difficult to nourish your body with the protein it needs to function at its best. This is where a quality protein powder like our Precision ISO Protein can come to the rescue!

Made with pasture-fed whey, this GMO-free formula provides 27+ grams of premium quality protein in every scoop, making it easier than ever to hit your daily macros. Plus, it tastes absolutely amazing — what’s not to love?

So, What Is Protein Powder?

Popular amongst athletes, bodybuilders, and gym junkies everywhere, protein powders are powdered forms of protein made from various sources, such as whey, casein, and plants.  

Considered the gold standard, whey protein is the most common and complete protein powder of the bunch, containing all nine essential amino acids — perfect for building and maintaining muscle mass and fueling the recovery. 

Other animal-based protein powders come from casein, which is digested much slower than its counterpart. This makes it a great supplement to use as a meal replacement and aid muscle recovery as you sleep.

Want to avoid milk-based protein supplements? Stick with 100% plant proteins — like soy, pea, rice, or hemp. These increasingly popular products are full of vitamins, minerals, antioxidants, and other essential nutrients and are excellent for those with dairy allergies and dietary preferences (ex: veganism).   

What Are the Benefits? 

Of course, the advantages of protein powder don’t measure up to those you’ll obtain from eating real foods, but they are a close second place, for sure. 

Here are just a few of the incredible benefits of a good protein powder:

• Promotes muscle growth
• Supports a healthy body composition
• Speeds up recovery after exercise
• Boosts nutrition
• Combats hunger pangs
• Convenient 

What About Weight Gain? 

Here’s the truth — there are a lot of misconceptions about losing and gaining weight. 

Many folks are under the impression that they can enjoy certain foods almost indefinitely without gaining a single pound, while a few nibbles of the wrong foods can instantly lead to weight gain — but this certainly is not the case!

You see, the physics behind losing or gaining weight boils down to a simple formula: calories in vs. calories out. In other words, as long as you’re consuming more calories than what you burn, you’ll nearly always gain weight. 

How To Gain Weight With Protein Powder

The healthiest way to pack on the pounds is to gradually gain no more than two pounds each week. It takes an excess of roughly 2,000 to 2,500 calories per week to support the gain of one pound of lean muscle and around 3,500 calories per week to gain a single pound of fat.

To add your favorite protein powder into this formula, enjoy two 250-calorie shakes per day above your regular diet. The extra 500 calories each day should do the trick. 

That being said, as the scale goes up, your goal should be to add an appropriate amount of muscle mass — not simply fat. Not sure how? Add a quality protein supplement like our delicious Precision Cafe Protein to your strength training routine to help you bulk up and add lean muscle to your frame. 

Can You Eat Too Much Protein?

Just like any macronutrient, it is possible to over-consume protein. With the rise of low-carb eating plans — like keto and paleo — high-protein diets are more popular than ever. But unfortunately, the long-term impact on health is still a bit of a mystery. 

With that in mind, it’s best to consult with a registered dietitian or your primary care provider who can help you determine the best amount of protein for your specific needs. 

At the end of the day, consuming too much protein shouldn’t harm your health. However, the excess protein you consume is usually stored as fat — which can lead to weight gain over time. So if you’re on a mission to gain a few pounds, bumping up your daily protein intake may help. Just be sure to stick with a premium quality protein powder to ensure you’re fueling your body with clean ingredients.    

A Final Word 

So, can protein powder aid weight gain, you ask?

Simply put, yes — but probably not in the way you think. 

Depending on how you use the popular supplement, a good quality protein powder can support you on your journey to reach many different goals. 

For instance, if you’re hoping to build lean muscle mass and speed up recovery, you’ll want to drink a whey protein shake right after your workout. If you’re looking to kick hunger pangs to the curb, a casein protein powder is more up your alley. Want to shed a few pounds? Try a meal replacement. Prefer to gain weight? Drink two protein shakes over your regular diet each day, and you should gain about a pound each week. 

You see, protein powder alone won’t cause you to pack on the pounds, but when used accordingly to reach a calorie surplus, it can help. 

Here at BioHealth, we are committed to balancing the health of both our bodies and our planet by offering some of the cleanest products. What’s more, our premium products take a holistic approach to health and wellness to provide well-rounded support rather than targeting just one specific aspect. 

From immune system support and energy production to fueling muscle recovery and boosting performance — with us, your choice is always simple, your nutrition is second-to-none, and your body is better than it was yesterday! 

Check us out today and see just how good your nutrition can be tomorrow. Trust us; you’ll be glad you did. 

Sources:

What are proteins, and what do they do?| MedlinePlus Genetics

Healthy Weight Gain - How to Safely Gain Weight in a Week | Sanford Health

Nutrients | Free Full-Text | Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations

Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study | The American Journal of Clinical Nutrition | Oxford Academic

You can find a supplement claiming to help with just about anything these days: sleep, relaxation, immunity, weight loss, post-workout recovery… the list goes on. Lately, though, it's pre-workout supplements that have been getting a whole lot of attention — and it's easy to see why. 

Known colloquially as a "pre-workout," these popular supplements are designed to improve your athletic performance and provide an extra boost to power through challenging workouts —but what exactly are they, and should you be taking them? Are they safe?

You have questions, and we have answers. Read on as we explore pre-workout to discover everything you need to know about these popular supplements. Are you ready?

Let's dive in!

Everything You Need To Know About Pre-Workout 

First, things first — what exactly is pre-workout, anyway?

Instead of chugging a cup of java or noshing on a banana before hitting the gym, these popular pre-sweat sesh supplements claim to give you a little extra pep in your step and focus to crush a challenging workout. 

The most common form of pre-workout comes in powder that is easily mixed into liquid, usually water. You can also find pre-packaged pre-workout drinks or even edible kinds in the form of a bar, trail mix, or gummy. 

While countless formulas exist, there's very little consistency when it boils down to the ingredients. Caffeine, amino acids, beta-alanine, and creatine are often included in the mix, but quantities of these tend to vary quite a bit from brand to brand.

So, What Ingredients Should You Look For?

Before purchasing a pre-workout supplement, it's important to examine the label and look for clinically-studied ingredients that can support your fitness journey.  

Caffeine

One of the most common ingredients found in pre-workout is caffeine. This beloved stimulant increases metabolic rate, improves endurance, and enhances brain function for a more productive and effective workout. 

Creatine

Ah, the King of performance ingredients, creatine. Arguably the most popular supplement among bodybuilders and fitness fanatics everywhere, creatine is made of three amino acids that are naturally produced in the body and stored in the muscles as a quick energy source. 

That being said, studies have shown that supplementing your creatine intake promotes muscle growth, strength, and performance, which is why it's commonly found in pre-workout.   

Vasodilators

When working out, your body works hard to pump enough oxygen to your muscles to make energy. Vasodilators — like nitric oxide — cause blood vessels to widen, which means more blood flow to the muscles, providing them with more of the energizing nutrients they need to keep you moving. The longer it takes for you to tire during your workout, the harder you can push and the greater changes you can make. 

The evidence around the benefits of vasodilators is small; however, they show the potential for enhanced athletic performance. In other words, the future for vasodilators in the fitness industry is looking bright! 

What Ingredients Should You Avoid?

Although there are a lot of great ingredients commonly found in pre-workout supplements, there are also a few questionable ingredients that are best to be avoided, such as:

• Artificial sweeteners and sugar alcohols
• Excess caffeine 
• Food dyes
• DMAE — aka dimethylaminoethanol
• Fillers (ex: maltodextrin)

In addition, be sure to steer clear of proprietary blends. With minimal federal regulation on formula transparency, brands are not required to disclose actual ingredient dosages, allowing them to hide under-dosed ingredients with a  "proprietary blend." 

This is deceptive for companies to cut costs and boost margins while potentially hiding a poorly made and likely ineffective product. 

Always purchase from an honest and reputable company that is transparent about the ingredients they use in their products — like BioHealth.   

What Are the Benefits of Pre-Workout?

These popular supplements have become a staple in many athletes’ and fitness fanatics' workout routines by utilizing the many performance-enhancing ingredients in pre-workout to activate muscles and boost energy. 

From increasing focus to enhancing strength, here are some of the top benefits you may reap by implementing a pre-workout supplement into your fitness regime: 

Benefit #1: Increased Concentration and Focus 

From the social butterfly who exercises their jaw more than their biceps to the daunting list of tasks that you need to get done before the end of the day, it's not hard to get distracted when trying to complete a workout. 

Thankfully, the caffeine in your pre-workout can help you to concentrate on the task at hand so you can slay your workout and get on with your day. 

Benefit #2: Boosted Energy 

There's arguably nothing worse than finally making it to the gym after a grueling day at the office only to find that you have nothing left in the tank to give it your all. This is where pre-workout supplements come in handy. The caffeine content will help you to kick exhaustion to the curb while giving your energy levels a much-needed boost. 

Benefit #3: Enhanced Athletic Performance 

And thanks to that added burst of energy, you'll be better prepared to train faster, harder, and longer than you would without pre-workout. Better athletic performance in the gym means more calories torched and more muscle mass gained, helping you reach your health and fitness goals much more efficiently. 

Are Pre-Workout Supplements Safe?

Yes, pre-workouts are generally safe if you follow the supplement's directions on the label. If you take it as directed, the side effects are relatively minimal. Typically, caffeine and other energy-boosting compounds could temporarily increase your blood pressure and heart rate, but there's been no evidence of widespread negative effects.

That being said, too much caffeine can result in uncomfortable side effects like heart palpitations and nausea, so it's important to be mindful of the timing of your pre-workout — especially if you've recently enjoyed a cup of coffee or tea. 

Additionally, if you're sensitive to stimulants, be sure to pay extra close attention to the caffeine content. Some supplements contain 400mg in a single serving which can be way too much for someone with a caffeine sensitivity. 

Conclusion

Pre-workout supplements are designed to help increase your athletic performance by boosting energy, power, and stamina. They're generally taken about 30 minutes before working out, and the benefits include improved focus, cognition, and muscle gains.

When searching for a great pre-workout supplement to add to your fitness routine, it's best to purchase from an honest and reputable company that is transparent about the ingredients used in its products. Avoid proprietary blends and steer clear from artificial sweeteners and sugar alcohols, ultimately doing more harm than good.    

Not sure where to look? Check out CreActive — a premium quality pre-workout supplement made with clean ingredients to support you under the bar, on the field, across the court, in the ring, or anywhere that you find your happy place! Masterfully crafted with the best creatine, nitric oxide enhancer, and nootropic, this is a new personal record in a bottle. 

Here at BioHealth, we take pride in creating some of the cleanest products on the market and having some of the most advanced (and tastiest) flavors in the industry. We remove artificial ingredients and offer better, natural alternatives to the status quo. 

Whether your goal is to build lean muscle, torch calories, or set a new PR, you can always count on us to have premium quality products that are second to none. 

Sources:

Amino acids Information | Mount Sinai New York.

Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug? | Eureka Select

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine | Journal of the International Society of Sports Nutrition | JISSN

Exercise and the nitric oxide vasodilator system | NCBI

The effect of nitric-oxide-related supplements on human performance | NCBI

Perturbations in choline metabolism cause neural tube defects in mouse embryos in vitro | NCBI

Caffeine: How much is too much? | Mayo Clinic

Proprietary blends: What does this mean? | Department of Defense Dietary Supplement Resource Operation Supplement Safety

For many health-conscious individuals, drinking superfood powder is a simple way to get the nutrients they need to function at their best — but what exactly are these popular supplements, and how do they work?

From BCAAs and creatine to protein powder and pre-workout, there’s always some holy grail supplement that bodybuilders and fitness fanatics simply can’t live without. 

That said, if you’ve recently hopped on the ketogenic bandwagon or are new to living a health-conscious lifestyle, you’ve likely heard some of the hype surrounding a particular oil that’s currently taking the world by storm: MCT oil. 

With potential benefits ranging from energy support to muscle growth and just about everything in between, it’s easy to see how MCT oil is quickly becoming a staple in the kitchen — but what exactly is it? 

Read on as we explore MCT oil to uncover what it is and how it just might help you on your fitness journey. 

What Is MCT Oil Made Of?

First, things first — what exactly is MCT oil, anyway?

Simply put, MCT oil is a highly-concentrated supplement made from a specific type of fatty acid called medium-chain triglycerides — aka, MCT. Unlike short-chain and long-chain acids (like those found in avocado and olive oil), certain types of medium-chain fatty acids, such as caproic acid (C6), caprylic acid (C8), and capric acid (C10), don’t need to be digested by the stomach. 

You see, when you eat these medium-chain fats, they bypass the gut and go directly to the liver, where they work their magic. Your liver can convert MCTs into ketones, which is beneficial for those following a keto diet. 

What Is a Ketone?

Believe it or not, your body can make energy from not just carbohydrates but fat, too. 

Carbs (glucose) are the body’s primary and preferred fuel source, but when they are not readily available, such as during a keto diet, the body will convert fat into fuel.

Ketones are the tiny molecules made when the body (the liver, specifically) turns fat into energy, which your body can then use as a fuel source. When your body has a certain level of ketones in the blood, you’ve reached ketosis —the primary goal of eating low carb via the ketogenic diet. 

Are MCT Oil and Coconut Oil the Same?  

Not exactly. The main difference is that MCT oil is made of only medium-chain fatty acids, whereas coconut oil is made of both medium-chain and long-chain fatty acids. 

In other words, MCT oil is a 100% concentrated form of medium-chain fatty acids. Coconut oil, on the other hand, typically contains around 50% medium-chain fatty acids. 

That said, MCT oil is made from coconut oil (or palm kernel oil). Through a manufactured process called fractionation, the MCTs naturally found in coconut oil are extracted to create MCT oil.  

What Are the Potential Benefits of MCT Oil? 

There are a ton of tremendous benefits of MCT oil. Learning more about MCT oil benefits can help you decide whether you want to begin incorporating this supplement into your daily routine, so let’s get into it.

Benefit #1: Energy Support

As mentioned a little earlier, medium-chain fatty acids are broken down in the liver, whereas the stomach metabolizes short-chain fatty acids through regular digestion. This metabolization makes MCTs an easily digestible and potent form of sustainable energy for the body. 

Benefit #2: Athletic Performance   

In addition to providing health benefits like a quick jolt of energy, MCTs may also support athletic endurance by reducing lactate levels. One study found that a diet rich in MCTs may help support endurance, allowing athletes to increase the duration of time for which they perform high-intensity exercise. 

If you’re on a mission to boost your athletic performance for healthier body weight and metabolism, we suggest our Whole Food Meal Replacement Protein. It contains a clean Pasture Fed Blend of proteins, a Complex Carb Blend, and of course, MCT oil to give you quick, long-lasting energy. 

Benefit #3: Supports Gut Health   

There is some evidence that the fatty acids in MCT oil may help balance bacteria in the gut microbiota. When used with a healthy diet, MCT oil may help improve gut health over time by supporting healthy levels of beneficial bacteria. MCT oil is easier to digest than most fats, such as long-chain triglycerides or LCT, meaning it is an effective way to maintain a healthy gut.

Benefit #4: May Suppress Hunger

MCT oil can boost feelings of satiety and can help support weight loss efforts. The healthy fat is filling, so you can go for more prolonged bouts of time without snacking and get to lunchtime without an energy crash. You see, MCTs raise ketones, and ketones suppress ghrelin (aka your hunger hormone) while increasing cholecystokinin, which in turn makes you feel full and keeps hunger pangs at bay. These increased feelings of satiety may help prevent you from eating excessive calories and may help support healthy cholesterol levels and insulin sensitivity.

Benefit #5: May Support Cognitive Function   

When the body is low on carbs, it can convert MCT oil into ketones, which, unlike glucose, can cross the blood-brain barrier, where the body then uses it as a quick fuel source for brain cells. In addition to energy, ketones also protect the brain’s neural pathways, which may help reduce the symptoms of neurodegenerative conditions. 

Experts believe that using MCT oil can support proper memory function. While much more research is needed, it goes without saying the future for MCT oil is looking bright!

What Should I Know Before Taking MCT Oil?

It’s essential to keep in mind that some of the most significant benefits of MCTs are experienced by those following low-carb eating plans like Adkins or the ketogenic diet. Why? 

Because your body will always prioritize using carbs (glucose) for energy first, as it is its preferred fuel source. Only when you deplete your glycogen stores will your body begin converting MCT oil into ketones. 

That said, fat is an essential part of any healthy diet — low-carb, high-carb, or no-carb. Fat slows the release of sugar into the bloodstream, helping to keep blood sugar levels in check, and ultimately, prevent energy crashes. Healthy fats like MCTs also provide the building blocks for cellular function and support hormonal balance. 

Bottom line, regardless of the diet you follow, MCT oil can provide many benefits as healthy fats are essential in keeping the body functioning at its best. 

How Should I Add MCT Oil Into My Diet?

If you’re new to MCT oil, you’ll want to start with minimal doses to avoid digestive upset. 

Begin with one teaspoon a day in smoothies or salad dressings and slowly increase your intake to get your body accustomed to the oil. There is no set limit on how much or little MCT oil to take, but try not to get more than four to seven tablespoons in a day. 

While no dangerous outcomes have been discovered from using the popular oil, some folks have reported mild side effects, such as nausea, upset stomach, and diarrhea when MCT oil is taken too quickly or in substantial doses. 

Once your body is used to MCT oil, feel free to play around with different doses taken throughout the day to see what works best for you. 

Suppose you’re looking to use the popular supplement to boost athletic performance. In that case, you might take it 30 minutes before hitting the gym to supply your body with sustainable energy to push through your workout. Prefer to use it as an appetite suppressant? Try taking MCT oil first thing in the morning to prevent snacking before lunch. 

A Final Word 

So, what is MCT oil, you ask?

Simply put, MCT oil is a highly concentrated supplement made from 100 percent medium-chain triglycerides, a type of fatty acid. Unlike other types of fat, MCTs are rapidly absorbed by the body and sent directly to the liver to be used as an immediate energy source. This is why MCTs are such a hot commodity in the keto realm: fat (not carbs) is the primary energy source. 

Are you looking for a delicious way to add MCT oil to your diet? Try our Whole Food Meal Replacement — a macro-friendly protein powder that contains a Pasture Fed Blend of Proteins, a Complex Carb Blend, and MCT oil for quick, sustainable energy to power you through the day.

Here at BioHealth, we’re focused on creating exceptional products that not only work but taste great, too. As the original pioneers of the Grass Fed/Pasture-Fed movement, we make clean, effective premium supplements for everyday nutrition. Whether you’re on the hunt for a phenomenal-tasting protein powder or simply searching for clean supplementation, you can count on us to have nothing but the best! 

Sources:

The Use of Medium-Chain Triglycerides in Gastrointestinal Disorders | NCBI

Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer's disease | NCBI

A Ketone Ester Drink Lowers Human Ghrelin and Appetite | NCBI

Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals | NCBI

Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes | NCBI

Coconut oil and palm oil's role in nutrition, health and national development: A review | NCBI

The words “stamina” and “endurance” have the same meaning, right? Well, not exactly, but no worries — we’ll explain. Read on as we explore the difference. 

Let's face it. New year's resolutions typically don't work out. But that doesn't mean your health goals will fail. The key is to keep your health goals focused and and small, so you feel like you're hitting milestones all year long to keep you motivated. Here are our 5 health hacks to improving your health all year long.

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Ever wonder if there is a limit to how much protein your body can absorb? We can help. Read on to discover everything you need to know about protein absorption. 

Dairy or plants — which protein source reigns supreme? We’ll break down the differences between the two to help you figure out which is best for you. 

Is a single cup of joe not doing it for you anymore? You may have a caffeine tolerance. Read on to discover the telltale signs and how to cope. 

Hot chocolate is always a comfort go-to, especially during the holiday season. But most ready to go hot chocolate drinks can contain a large amount of processed sugars. These can definitely de-rail your day macro-wise. This recipe is a macro friendly protein hot chocolate that uses our Phyto Perfect protein powder that's packed with superfoods to give you that extra delicious health boost.

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Done with your workout? Don’t forget to show your muscles some love with a few effective cool-down stretches! Here are five you can try. 

Want to pump up those pecs? The experts here at BioHealth can help! Read on to discover the most effective chest exercise to build size and strength. 

Wondering how to combat facial fat? Don’t worry —we can help! Read on to discover the best tips and tricks to lose weight in the face to achieve a slimmer-looking appearance.  

Chances are you’ve heard a thing or two about BCAAs— but what exactly are they, and how much per day is healthy? Read on to discover everything you need to know. 

Wondering how long it takes to turn your body into a fat-burning machine? We can help! Read on to discover everything you need to know about getting into ketosis.  

New to creatine and wondering about the loading phase? We can help! Read on to discover everything you need to know about the creatine loading phase. 

Want a sculpted back? Huge biceps? We can help! Read on to discover the best mass-building exercises to get major upper body gains.  

Wondering how upping your water intake could change your life? We can help! Read on to discover the incredible benefits of drinking a gallon of H2O a day. 

Our favorite latte features our Caramel Macchiato Precision Cafe protein and is super easy to make. With this, you can say goodbye to that expensive coffee shop habit for good!

Ever wonder if MCT oil is the superior oil? Or maybe it’s coconut oil that reigns supreme. Read on as we explore these two popular oils to uncover which is better. 

Is lactic acid build up causing you pain? Don’t worry — we can help! Read on to discover the facts about lactic acid and how to kick it to the curb.