BioHealth Nutrition Blog

If there's one thing we know, it's that we're obsessed with flavor. Fall flavors happen to be at the top of our list. Luckily with our delicious proteins, there are endless ways to make recipes for any time of the year. This fall, our morning routine is getting a little sweeter with this easy, pumpkin caramel latte recipe with 8g of protein, courtesy of Miranda Harris, founder of Habitual Fitness.

Most people think about diet when it comes to their waistline, however your mental health depends heavily on the foods you consume. Foods can contribute to: Better memory, happiness, a stronger immune system and increased energy levels.

Everyone needs to eat, and food can be a very powerful lever for mental health. Here are some foods that are known to improve your mood and overall mental health:

It is no secret that when people are stressed, they are more likely to make poor eating choices. Stress can leave many people unmotivated to prepare certain foods or can increase cravings for comfort food (most of which is not healthy). However, it turns out that poor nutritional choices can also lead to increased stress levels.

There's a direct connection between what we eat and our emotions. Eating a healthy, nutritious diet can help you feel better. The brain is tasked with decision making, regulating the body hormones, movement, your heartbeat and breathing. Your brain requires a steady supply of nutrients. So your diet directly affects the function of your brain and ultimately, your mood. 

For those that drink a morning (or afternoon latte), it's more than a ritual. It's a beginning to our day, an extension of our conscious and the start to productivity. While some reach for a sugary creamer, we've been on a mission to create healthier, more nutrition-friendly additions to enhance coffee. If you're fan of adding our unflavored collagen to your coffee, you'll love this easy latte recipe with honey, collagen and oat milk.

While you're down, it's easy to reach for comfort foods that will have negative consequences on your body. Instead of going for sugary, bad-for-you foods, try to start incorporating some of these ingredients to elevate your happiness. If you notice, most of these foods are considered superfoods, so they do far more than just boost your mood. 

High protein diets are the latest buzz in the fitness world. It seems like everywhere you go, you hear about how a high protein diet is good for you, but there can be a lot of confusion on what it entrails along with the benefits. Here, you'll find more info on the benefits of a high protein diet.

Any time the temperature rises, we can use a refreshing treat. Instead of reaching for a sugar filled store bought popsicle, you can make your own health-conscious popsicles right at home and still have no problem hitting your macros. This incredibly refreshing fruit popsicle collagen recipe is perfect for any day the sun's shining.

When you think of spinach, you probably think of a leafy green vegetable used in salads, quiches and dips. What many people don't know is that some varieties of spinach have red leaves, stems or veins, giving them additional nutritional benefits. Learn more about the health benefits of red spinach to find out how this colorful vegetable can help improve your life.

Learn how to calculate calories and macros for healthy eating, weight management, and improved body composition. Understanding these ratios is the first step in healthy eating and improving your body composition using calories and macronutrients.

While it's plays a vital role in your body's functioning, most people don't consume enough protein they need on a daily basis. Here's some of the subtle signs of protein deficiency and how to ensure you're meeting your daily protein needs.

If there's one thing we love, it's convenience. That's why this easy, gluten free, high protein baked overnight oats recipe is perfect for anyone with a hectic schedule. It's cost effective and it takes just an hour to make and you've got an amazingly sweet breakfast option for the whole family.

If you’re dedicating your precious time to the gym, lifting weight after heavyweight, it’s only natural to expect to get stronger. However, if you’re not making the same effort in the kitchen to ensure you’re fueling your body with the right nutrition to support your workout routine, the effect of your exercise might be a bit disappointing. 

Of course, by the right nutrition, we mean protein, which is key in repairing and rebuilding your damaged muscles after a tough sweat sesh. 

That being said, protein is found in so many delicious foods, so eating the macronutrient is generally something most folks have no trouble signing up for. However, if you’re on a journey to build muscle mass and strength, getting the amount of protein you need to support your heavy training workload is not always an easy feat. 

Arguably the most popular health supplement among bodybuilders, athletes, and fitness fanatics, protein drinks provide a quick and simple way to bump up your protein intake and nourish your body. Are you interested in learning more? We can help. 

Read on as we explore the world of protein supplements to uncover what protein drinks are and how they can impact your health. Are you ready?

Let’s dive in!

Everything You Need To Know About Protein Drinks

First things first, what exactly are protein drinks, anyway?

Simply put, protein drinks are beverages that contain a large dose of protein. They are excellent for anyone looking to increase their caloric intake, busy bees searching for a healthy on-the-go breakfast option, and anyone wanting a boost of nutrition. 

While ready-made protein drinks are the epitome of convenience, many folks opt to make their own drinks using quality protein powder — like our Precision ISO Protein. 

Masterfully crafted with premium Pasture Fed Whey, this GMO-free formula provides 27+ grams of protein in each scoop to help build lean muscle and strength while fueling the recovery. Perfect for before and after workouts or anytime you need a quick meal for increased energy. 

Hold Up — What’s So Special About Protein?

One of the three macronutrients alongside carbs and fat, protein is found in every single cell of the body.

Proteins are made up of amino acids. Think of them as building blocks that can be broken down and re-assembled differently. When you consume protein, your body breaks it down into individual amino acids during digestion before using them to create new proteins where needed.

Proteins play a role in:

• Supporting your immune system
• Transporting molecules throughout the body
• Promoting proper growth and development
• Helping repair cells and make new ones

In other words, protein is pretty important! 

That being said, if you don’t nourish your body with adequate protein, your body will start to plunder it from within — starting with the breakdown of muscle. 

How Much Protein Does The Body Need?

According to experts, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. This means that the average sedentary man should eat about 56 grams of protein per day while the average sedentary woman should eat about 46 grams per day. 

Now, keep in mind that this may be enough protein to keep your body from becoming deficient. Still, the amount you need really depends on many different factors, such as your age, activity level, fitness goals, and overall health. 

What Are the Benefits of Protein Drinks? 

There’s a reason why protein drinks are so undeniably popular — they provide a ton of incredible benefits! Here are some of them:

Benefit #1: Protein Drinks Are Convenient

Of course, whole foods should be the cornerstone of any healthy diet, but the sad truth is that  whole foods aren’t always the simplest option — especially if you’re living life on the go between the office, the gym, and home. In this situation, it’s difficult to lug around cooked chicken breast and keep it refrigerated.

On the flip side, you can almost always track down access to clean water to pour into a shaker cup and mix with protein powder. 

Benefit #2: Protein Drinks Support Muscle Growth

Muscles love protein — especially complete proteins like whey. Whey protein is absorbed by the body more quickly than the protein obtained from food, so it can help speed up muscle recovery after a tough workout. 

You see, when we push our muscles to the limit through exercise, they slowly begin to break down. Protein, however, is the building block of your muscles, so consuming a quality protein drink post-workout can build your muscles back up quickly so that they are stronger and ready to crush your next workout. 

Not sure where to find a great whey protein powder? Check out our Precision Pasture Fed Whey Protein Concentrate. This next-generation isolate is sugar-free, low-fat, free from fillers, and contains no carbs — perfect for keto dieters!

Benefit #3: Protein Drinks Keep Hunger Pangs at Bay 

Nothing satisfies quite as protein does. If you’re feeling especially hungry and simply can’t wait to eat until your next meal — grab a protein drink. Protein takes much longer to digest than other nutrients, so it naturally makes you feel fuller for longer, which is great news for those trying to nix their snacking habits. 

Benefit #4: Protein Drinks Pack in The Protein 

Every protein drink varies, but most deliver between 20 and 40 grams of protein in about 100 to 150 calories — that’s a whole lot of protein for not a lot of calories! Experts suggest that you need around 30 grams of protein to maximize muscle protein synthesis in a single sitting. 

Additionally, a formulated drink makes it extremely easy to calculate how much protein you’re getting because its nutrition facts are listed on the label. This is especially helpful for anyone with dietary restrictions who struggle to get the proper amount of protein needed to maintain good health. Our plant-based Phyto Perfect Protein provides 28 grams of plant protein and a full serving of organic fruits and veggies in each scoop, making it easier than ever to hit your daily macros.  

Benefit #5: Protein Drinks Taste Good

Lastly, with all the wonderful qualities protein drinks have, they also taste good! Chocolate, vanilla, strawberry — you can even find advanced flavors like coffee, horchata, peanut butter cookie, and banana cream pie. 

Just be sure to purchase from an honest and reputable company like BioHealth that doesn’t use artificial ingredients or icky fillers to sweeten their products.   

A Final Word 

Nothing beats a balanced diet full of healthy whole foods. However, protein drinks can be really beneficial for those who engage in regular exercise or have a relatively active lifestyle. 

That being said, not only are protein drinks convenient, but they support muscle growth and recovery, combat hunger pangs, make it easy to hit macro targets, and of course, taste amazing.  

Are you looking for a great protein drink? Look no further and check out our premium quality protein powder supplements. Whether you’re on a mission to build muscle mass, boost recovery, or shed fat, you can count on us to have just what you need to reach your goal. 

Vegan? Don’t worry — we have protein powder for you, too! A premium plant protein blend made from pea, hemp, rice, and chickpeas, our Phyto Perfect Protein contains 28 grams of plant protein and a full serving of organic fruits and veggies in each scoop. What’s not to love?

Here at BioHealth, we’re setting the industry standard on just how good your nutrition can be, and we’re confident you’ll feel the difference. Check us out today and see how we can support you on your health and wellness journey tomorrow!

Sources:

MEAL-BASED ENHANCEMENT OF PROTEIN QUALITY AND QUANTITY DURING WEIGHT LOSS IN OBESE OLDER ADULTS WITH MOBILITY LIMITATIONS: RATIONALE AND DESIGN FOR THE MEASURE-UP TRIAL | NCBI

Nutrient Recommendations | Dietary Reference Intakes (DRI)

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

What should my daily intake of calories be? | NHS 

In a world full of protein shakes, meal replacements, and pre-workout, we have the humble recovery drink. These popular beverages are nothing more than overly-hyped liquids containing way too many carbs and a whole lot of sugar for many folks. For others, however, a good recovery drink is often touted as the holy grail of fitness, helping to fuel recovery, boost hydration, and much more. 

Recovery drinks aren’t anything new. They’ve been around for quite some time now, commonly used to help athletes replenish the fluids lost during physical exertion. 

That said, as word got out about the benefits reaped by those who use these nourishing beverages, post-workout nutrition started to become a pretty hot commodity, and suddenly, recovery drinks were everywhere. 

When products are mass-produced, things like clean ingredients and good intentions are often replaced with icky fillers and false hope so manufacturers can make a bigger buck. 

From excessive calories and carbs to artificial sweeteners and chemicals, it’s not surprising that the majority of recovery drinks turn so many people off. Thankfully, recovery drinks are undergoing a revamp as society becomes more health-conscious.

Today, these ultra-hydrating liquids are gym bag staples — but they’re not all created equal. So, which drink is best? We’ll tell you. Read on as we explore post-workout nutrition to uncover the best recovery drinks of 2021. 

What Are Recovery Drinks?  

Recovery drinks are generally consumed after training, and they work to supply the muscles with everything needed to recover from a demanding workout. 

There are typically three essential ingredients in just about any recovery drink:

• Carbs — to replace the lost muscle glycogen (basically sugars stored in your muscles) used for energy during your workout.

• Protein — to repair the muscle tissue damage that results from working hard at the gym. 

• H2O — to replace the fluids lost from a tough sweat sesh.

Additionally, a good recovery drink should also supply your body with nourishing nutrients, such as vitamins, minerals, antioxidants, and electrolytes.    

Why Is Recovery So Important? 

Believe it or not, the key to proper exercise is proper recovery. Yup, it’s true — you see, the nature of training and muscle growth is breaking down the muscle fibers so that they can get bigger and stronger. 

However, if you don’t provide your muscles with the essential nutrients it needs to obtain these gains, your body will begin breaking down its cells to find them — aka muscle wasting. 

You must adopt good recovery practices that prime you for your next training session by optimizing recovery time to maximize your strenuous efforts. With that in mind, many folks believe that protein shakes are the way to go for post-exercise recovery. While this isn’t necessarily a bad idea, it’s not the best option. 

Protein shakes often have a different nutritional makeup than recovery drinks. Protein shakes may contain some carbs, but most don’t have nearly enough because they are designed to preserve lean body mass or encourage muscle growth— not fuel recovery.  

If you want to use a protein shake for your post-workout nutrition, we recommend our Ultimate Recovery Stack. This powerful duo features our premium quality Precision ISO Protein and Glutamine to boost endurance, enhance immunity, support muscle gains and, of course, help you recover faster!

What Are the Best Recovery Drinks of 2021?

Ready to make the most of your 2022 workouts with a top-notch recovery drink? Great! Here are the best recovery drinks from last year to help support you on your fitness journey this year:

1. Coconut Water  

Feelin’ tropical? Grab yourself coconut water after hitting the gym — not only will this popular drink send your tastebuds to paradise, but your muscles will love its high level of antioxidants and electrolytes. 

2. Chocolate Milk  

Calling all chocolate lovers — if you’re a fan of the sweet stuff, then you’ll be happy to know that chocolate milk is an incredible recovery drink thanks to its high carb and protein content. In addition, this tasty beverage has lots of other stuff that’s great for recovery, too — like calcium and vitamin D. 

According to one recent study, chocolate milk improved recovery and subsequent performance in athletes more effectively than an isocaloric carbohydrate drink. So drink up! 

3. Tea 

Believe it or not, your relaxing mug of tea has many more benefits than you think. Researchers found that both black and green tea can be effective in fat oxidation — the process where fats are broken down into smaller molecules before getting stored and used for energy — during aerobic exercise and post-workout recovery. 

Not to mention tea’s high levels of antioxidants, which may help reduce muscle soreness.  

4. Coffee 

Not a tea person? Don’t worry — coffee is a great recovery drink, too!

The caffeine in coffee may help accelerate the absorption of carbs which, as we discussed a little earlier, the body needs to refuel glycogen stores after a grueling workout. 

5. Tart Cherry Juice 

Antioxidant-rich cherry juice is well-known for its ability to support the body in its fight against swelling, which can work wonders for helping the muscles recover and function optimally. The high-water content also helps replenish the fluids lost during exercise. What’s more, researchers found that cherry juice may also significantly prevent strength loss. 

That said, if you’re going to add this potent recovery drink into your post-workout nutrition, just be sure to find the unsweetened version to keep the sugar down to a minimum. 

6. Chia Fresca 

If you’ve never heard of chia seeds, let us be the first to tell you that you’re missing out on an unbelievable nutritional powerhouse. 

These itty-bitty seeds are abundant in essential fatty acids and protein that can aid in muscle recovery while helping the body combat swelling and irritation. This is especially beneficial for athletes and fitness fanatics because exercise creates a lot of stress and swelling in the body.

To reap the fantastic benefits of chia seeds for post-workout nutrition, simply combine chia seeds with water (or coconut water) and a squeeze of fresh lemon or lime. Let it sit for about 10 minutes to allow the chia seeds to swell up and enjoy!

A Final Word  

There are many ways to refuel after a workout, but sipping on a recovery drink can ensure that your body gets what it needs to restock your muscle glycogen stores, support muscle growth, and replenish lost fluids.

A high-quality protein powder like our Precision ISO protein combined with premium Glutamine can do wonders for enhancing exercise performance, promoting muscle growth, and speeding up recovery time. Perfect for those looking to push through plateaus, set new PRs, and transform like never before. 

Here at BioHealth, we’ve created a new standard for clean, nutritious products with a significant focus on innovation. We combine premium-quality ingredients with high-performance formulas to create top-notch supplements that are second-to-none. 

We’re setting the industry standard on how good your nutrition can be, and we’re confident that you’ll feel the difference. Whether you’re on a mission to improve your body composition, hoping to enhance your overall athletic performance, or simply looking to fuel recovery, you can always count on us to have your back.

Sources:

The Effect of Chia Seed Consumption on Delayed Onset Muscle Soreness Induced by Downhill Running | Journal of the Academy of Nutrition and Dietetics

"Supplementation, Exercise Recovery, and Performance" | Lisa Ferguson-Stegall, Erin McCleave et al | Digital Commons

Green Tea Catechins and Sport Performance - Antioxidants in Sport Nutrition | NCBI Bookshelf

The effects of theaflavin-enriched black tea extract on muscle soreness | JISSN

Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage | British Journal of Sports Medicine

Picture this: It's a busy Monday, and you're in between meetings. 

You've spent the entire morning putting out fires — from helping clients to fixing the coffee maker and just about everything in between. 

Your phone won’t stop ringing, emails are beginning to pile up, and your boss is still waiting for last week's final numbers. 

Then, just as you finally start to feel as though you're on a good pace to get everything done without having to stay late, your stomach reminds you that you're not a machine with a slight gurgle. And then a rumble. And finally, a loud growl — you need to eat.  

You check the clock and realize it's way past lunch, but you have things to do and people to see — there's no time to sit down for a meal, and you don't want to sabotage your fitness goals by eating candy from the snack machine. 

Although nothing can replace the benefits of eating a balanced meal with whole foods, meal replacement shakes come in a close second. 

These tasty shakes are quick, convenient, and satisfying — but can they help with weight loss?

Let's find out!

What Are Meal Replacement Shakes?

Simply put, meal replacement shakes are as they sound — shakes meant to replace or substitute the nutrition of a full meal. They've existed for more than 50 years and are usually bottled products or powders that you can easily mix with liquid, usually water. 

While there are many different kinds on the market, most meal replacement shakes generally provide around 200 to 400 calories along with an array of other nourishing nutrients, such as protein, fiber, vitamins, and minerals. 

Are Meal Replacement Shakes and Protein Shakes The Same Thing? 

Although often used interchangeably, meal replacement shakes and protein shakes are different. 

You see, unlike meal replacement shakes intended to serve as a healthy meal, protein shakes are not designed to replace a full meal completely. While both supplements should have a relatively high protein count, most protein shakes don't contain the necessary vitamins and minerals and other essential nutrients needed to replace a full meal healthily. 

We'll break it down for you:

• Calories. Meal replacement shakes work to replace a full meal and support healthy energy levels, so they're naturally going to have more calories and carbs than most protein shakes. Meal replacement shakes are often high in carbohydrates, protein, and fiber to match the nutritional profile of a healthy and balanced meal. 

• Vitamins and minerals. To sustain your body with the nutrients it needs to replace a full meal, meal replacement shakes are fortified with vitamins and minerals. On the other hand, protein shakes may contain some of these essential nutrients, but more often than not, it's not enough to be considered a balanced meal. 

• Protein. Since protein shakes are used for protein supplementation, they typically offer more protein per shake than meal replacement shakes. However, as protein can naturally curb hunger, it's common to find high protein meal replacement shakes — like our delicious Precision Whole Food supplement that provides a healthy 20 grams of protein in every serving.   

As you can see, protein shakes lack the variety of vitamins and minerals required to make them a valuable food source, whereas meal replacement shakes often contain all the nutrients needed to drink your meal rather than eat it. 

How Can Meal Replacement Shakes Help With Weight Loss? 

Here's the deal — if everyone who wanted to shed a few pounds could drink a tasty meal replacement shake and instantly get the physique of their dreams, weight loss would be easy. 

But the truth is that changing your body composition is hard work. It takes time, dedication, and perseverance. 

You see, despite what many people believe, there's no such thing as a magic weight loss supplement that can get you summer-ready overnight. And even if there was, rapidly losing weight can be extremely dangerous and even detrimental to one's health. 

So, can meal replacement shakes help with weight loss? Absolutely! However, they're not going to help you shed 50 pounds magically. When used consistently in conjunction with a healthy balanced diet and exercise, meal replacement shakes will support you on your weight loss journey. 

In other words, you still have to put in the hard work to obtain your goal — meal replacement shakes just help to make the journey a little easier.  

How Do Meal Replacement Shakes for Weight Loss Work?  

The equation for weight loss is pretty simple:

• If you eat more calories than you burn, you gain weight
• If you burn more calories than you consume, you lose weight

In general, if you eliminate 500 to 1,000 calories from your typical diet each day, you may drop about one pound per week. 

We know, easier said than done, right? No worries, though — this is where meal replacement shakes can help with weight loss. 

They Are Low in Calories 

As mentioned a little earlier, meal replacement shakes incorporate healthful ingredients that replace a full meal, so they are usually high in calories. To give you an example of how this can help with weight loss, let's break down a typical meal replacement shake and compare it to a full meal:

BioHealth's Precision Whole Food Meal Replacement is a delicious macro-friendly protein powder that offers a healthy 290 calories per scoop. It contains a powerful Pasture Fed Blend of proteins, a Complex Carb Blend, and MCT oil to give you a quick boost of energy. 

On the other hand, a full meal for lunch may consist of chicken breast, some quinoa, and kale topped with a drizzle of olive oil. Although healthy, this meal could run you 600 calories. 

As you can see, swapping your lunch for a nutrient-dense meal replacement shake that still tastes great can help you to eat fewer calories without sacrificing flavor. And since eating fewer calories is key for weight loss, it's easy to see how meal replacement shakes can help you to reach your fitness goals.  

They Are Satisfying 

More often than not, a growling stomach keeps dieters from being able to drop weight, regardless of whether they lead active lifestyles. This is because hunger pangs notoriously cause many of us to overeat during and in between meals, whether cookies, vanilla ice cream, or another snack food. 

Thankfully, meal replacement shakes can help you feel full and satisfied, ultimately kicking those pesky cravings to the curb and supplying you with essential vitamins and critical micronutrients like vitamin D, healthy fat, calcium, zinc, vitamin B12, and potassium.

When the monster in your stomach is happy, you'll find it's much easier not to mindlessly snack throughout the day because, let’s face it, we aren’t snacking on vegetables. In turn, this satiety can help you keep your calorie intake low to support your healthy lifestyle and weight loss efforts.  

They Are Convenient 

When hunger strikes and you're not in the mood to whip up a full meal, it can be tempting to grab a sweet snack from the vending machine or make a quick trip through the drive-thru for fast food. These food choices, however, can quickly sabotage your fitness goals. 

Meal replacement shakes are incredibly convenient, which is helpful for dieters on the go. Simply grab your shake, sip, and enjoy!

A Final Word  

So, can meal replacement shakes help with weight loss?

Absolutely! When used in conjunction with a healthy diet and exercise, meal replacement shakes can support you in your weight loss journey. Just be sure to purchase a high-quality shake with a perfect macro ratio — like our Precision Whole Food protein powder. 

Here at BioHealth, we've created a new standard for clean, nutritious products with a major focus on innovation. From the best-tasting protein powders in the world to the most nutrient-dense meal replacements on the market, you can always count on us to have just what you need to reach your goals.

Ready to make this year your best one yet? Check us out today and see how we can help you on your journey to better health tomorrow!

Sources:

Counting calories: Get back to weight-loss basics | Mayo Clinic

The Risks of the Crash Diet | Obesity Action Coalition

Meal Replacement Shakes: What You Need To Know | Cedars-Sinai

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

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