BioHealth Nutrition Blog

Do you know that the health of your gut could control your weight, blood sugar, liver function, and mental health? Learn which foods are best for gut health and which ones you should avoid.

Studies continue to show that the food we eat, especially animal proteins derived from red meat, is a major contributor to inflammation. The good news is that recent studies have indicated eating anti-inflammatory food is the best way to combat the condition. Try adding in these anti-inflammatory foods in your diet.

If you're feeling the Fall vibes like we are, then you're getting more crafty with your recipes. Spice up your protein shake this week and make this very delicious caramel chai protein shake. We're using BioHealth's Caramel Macchiato protein powder for a caramel twist on the classic chai. 

Protein is essential for keeping your thyroid healthy. It's one of the most important parts of a balanced diet, and it plays a crucial role in the function of your thyroid gland. Read on to find out why.

Once fall is around the corner, suddenly you start seeing pumpkin spice everwhere. Most famously, the pumpkin spice latte returns to your local coffee dealers, however these drinks can be full of sugar and empty calories. While they may satisfy your sweet tooth, they may do more harm than good. Luckily, we've created our own version of a healthier pumpkin spice latte featuring our Hydrolyzed Collagen that's even better than the original. 

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.

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?

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?

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?