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Protein Powder for Women
About 20% of our body is protein. As a macronutrient, which completes carbs and fats, you use this nutrient to maintain and grow your muscles, blood vessels, blood, skin, hair, and nails. Moreover, your body synthesizes hormones and enzymes using protein. It is likely that you think about meat and other animal products when you consider protein-rich foods, isn't it? In addition, you can add tofu, chickpeas, beans and peanuts to your diet. Although these foods are the main sources of protein, taking supplements like protein powder are what people, especially women, turn into to fill the nutritional gap. Imagine how easy and convenient it is to add protein powder in your smoothies and still get the nutrients found in whole foods. Before you go any further, it's important to understand how much protein your body truly requires. How much protein do women need? According to the USDA Dietary Guidelines, the recommended level of protein intake for women is about 46 grams of protein and men need around 56 grams of protein for those 19 years and older. So, if you're wondering how much exactly you need, it depends on a number of factors, including your weight, age, goals, and level of activity. However, a higher protein intake of 1.4 to 2.0 g/kg is needed for physically active individuals. When the activity is intensive and longer, the body's amino acids are oxidized which heightens the need for protein. Therefore, if you're an athlete, you'll need slightly more dietary protein than someone who is sedentary. In addition, female bodies are genetically wired to store energy for certain activities, such as pregnancy and breastfeeding, so dietary protein is even more crucial during pregnancy because it is necessary for the proper growth and development of the baby. It is still unclear how much protein is needed during pregnancy. Currently, recommended diets for pregnancy are 0.88 g per kg*day*d(1) and 1.1 g per kg*day*d(1), respectively. Is protein powder for you? You might be wondering whether you need additional protein support or not. But there are growing studies that support the benefits of protein powder. Weight management - Protein has a high thermic effect or the ability to increase your metabolism after you eat. It has been shown that when protein is around 25–30% of total daily calories, metabolism is raised by 80–100 calories per day, as compared to low-protein diets. If you’re looking for ways on how to shed pounds for a better looking body, adding protein powder to your diet helps with weight loss, and build new muscle. Build muscle ( Lean or bulky muscle?) - Eating just any amount of protein or adding protein supplementation is not necessarily going to help you build muscle. So, for most women who are worried about getting a bulky body, it won’t happen if you go it together with a proper workout that helps you gain muscle mass. However, if you eat too much protein, it is converted into fat and stored. Focus on putting in the work and you will achieve a hard, lean, and toned physique in no time. Increases level of satiety - When you eat protein-rich food or add protein supplementary intake like powder, it reduces the level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full. To say it simply, protein increases levels of satiety, which makes you feel less hungry afterward. Pregnancy and breastfeeding - Our bodies are genetically wired to store energy for certain activities,especially for women, during pregnancy and while breastfeeding. Dietary protein is even more crucial because it is necessary for the proper growth and development of the baby. During this time, a breastfeeding mother does need more protein than the average woman. This amount can vary depending on age and weight. Currently, the recommended protein for pregnancy are 0.88 g per kg*day*d(1) and 1.1 g per kg*day*d(1), respectively. Here at Centenarius Nutrition, you can find the most clean and easily digestible whey protein isolate powder . Whey protein isn’t the same as others because it contains a range of essential amino acids. This ultra-efficient protein is designed to increase power, fuel workouts, build lean muscle, promote weight loss, and aid in recovery. Whey protein also contains glutathione that delays the signs of ageing. It also helps the body to create hormones that help generate healthy skin and nails. This easily digestible whey powder doesn’t cause any bloating. What’s more, it has zero additives and no aftertaste. Take your protein supplements for a healthier, fitter you. CONCLUSION: Getting your daily protein requirements completed, no matter if you're a man or a woman, is very important for your body. With a wide array of food choices you can get from, it’s important to note and be mindful of the protein sources, weight, age, goals, and level of activity to meet the amount that you need. If you’re looking for ways to meet your daily protein requirements, see what our whey protein powder can do for you. Sources: https://www.sciencedirect.com/science/article/abs/pii/S1440244000800389 https://www.issaonline.com/blog/index.cfm/2019/women-and-protein-an-essential-guide https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-8 https://www.medicalnewstoday.com/articles/best-protein-powder-for-women#benefits https://pubmed.ncbi.nlm.nih.gov/11706282/
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What are the Effects of Glycine on Cognitive Function?
As one of the hardest working neurotransmitters in our bodies, Glycine gets surprisingly little airtime. Very few of us even know what glycine is, so let’s dive into the basics: what glycine is, and its role in the body. Continue reading to learn more. What is Glycine? Glycine is an amino acid that is found in many protein-rich foods, as well as made by the body itself. As it stimulates the production of serotonin, it is used to treat many disorders, such as insomnia, schizophrenia, and stroke. The benefits of glycine for treating symptoms are clear but, what does taking it as a supplement achieve in everyday life? The Benefits of Taking Glycine Memory The area of the brain that glycine is active in – the hippocampus – is important for learning and memory. When taken as a supplement, glycine has been shown to improve memory recall by binding to a modulatory site on the NMDA receptor complex, increasing its function. In place of more common solutions such as caffeine, glycine could be the perfect supplement to increase focus. Sleep Studies have also shown the benefits of glycine on sleep. Not only does it speed up the falling asleep process, but has also been shown to improve cognition in the daytime too. As a treatment for insomnia, glycine benefits the quality of sleep. As sleep is more efficient, those who use it feel less drowsy and more alert during the day. Anxiety Reduction Glycine also promotes the production of noradrenaline, a chemical that the body releases when under stress. So, taking glycine powder can help to reduce feelings of anxiety, as the body is ‘tricked’ into a state of calm. Promoting inhibition in the brain, which is essentially the technical term for that calming effect, glycine is crucial in maintaining balanced activity in the neural system. These cognitive benefits of taking glycine are just the tip of the iceberg, as there are benefits linked to digestion, the building of muscle mass, and healthy blood sugar levels. Its taste is sweet like sugar and so can be used in its place; it even has anti-aging properties! A tiny, but crucial engine in our bodies, glycine is the simplest amino acid that we would be in chaos without. Taking it as a supplement is becoming increasingly popular, as its boundless benefits are becoming more well known. But, that also means there are countless producers, which makes choosing one brand difficult. But, which is the best glycine supplement out there? Made in Japan and of the highest quality, the Centenarius Nutrition powder is the most premium on the market. Vegan, additive-free, and tested for heavy metals, this health supplement could transform your cognitive abilities. glycine benefits 4400, what is glycine 1600, glycine powder 880, best glycine supplement 480, benefits of taking glycine 30
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Sleep for Longevity
Are you used to pulling all-nighters for work or college? Is sleep no longer your priority as you strive to get work done in the incredibly fast-paced world of today? If you answered Yes to any of these questions, let us tell you – Me too! Unfortunately, as work extends to overtime and college kids are hit by assignments and quizzes every other day; the sleep schedule is bound to become a mess. But here’s why you need to catch up on those 7-9 hours of required sleep every night: Sleep matters for longevity! Sleep and a Longer Lifespan: Is there a connection? We know what you’re thinking. Better sleep leads to a longer life – how absurd is that notion? But we are here to tell you as weird as it may sound, there is a connection between the level of shut eye your body gets every day, and the number of years you are expected to live. The connection is slightly indirect. For example, a study was conducted at the Archives of Internal Medicine. Among the 153 men and women who participated, it was found that those who did not sleep enough (i.e. slept less than 7 hours at night) were 3 times more prone to developing a sickness than the ones who had enough sleep (at about 8 hours). Therefore, lack of sleep disrupts the immune system, which in turn bears adverse impacts on our health and lifespan. Our Bodies Work Even When We Are Fast Asleep Just as you need a break in a 9-hour work shift to refresh yourself to depict greater productivity, your brain needs a break from working all day, every day – and that break comes as a way of sleep. However, don’t think your brain stops working when you’re asleep; it works then too! When asleep, our brain gets the time to recharge itself, fix the imbalances, optimize metabolic rates, and start afresh the next day. If you don’t gain sufficient asleep – as is the case with one-third of the U.S. adult population – your brain doesn’t recharge to allow your body to perform better; thus, putting you at risk of a reduced lifespan. The Importance of Sufficient Sleep Unfortunately, we are currently living it the age when any sleep time before 2 a.m. seems unacceptable and having no free moment is just the way it is. Well, this is not how it should be. Your body really needs sleep to function well and maintain a healthy lifespan. Here’s how: Human Growth Hormone – the fountain of youth! Humans have an important hormone, called the growth hormone, that is highly active during our initial part of sleep (delta stage). This is when this hormone is highest in production, and is then used for bodily restoration, building lean muscle tissue, and giving you the energy to be active. Unsurprisingly, this hormone is also called the fountain of youth. This means, if you’re hoping for a well-functioning body that defies age, you need to be getting enough sleep so the hormone can gain momentum. REM Sleep Prevents Neurological Diseases Our sleep goes through a number of phases. Of these, REM sleeps (or Rapid Eye Movement) is when you’re in your deepest state of sleep. It is in this phase that the most happens with your brain. Blood circulation and oxygen levels rise, and the brain’s tissue continues to absorb amino acids. This helps prevent major diseases, including neurological disorders like Alzheimer’s, in the future. Prevention from diseases of course hints towards longevity! Sufficient Sleep Means Lesser Accidents! Have you observed what happens when you don’t get enough sleep? Simple, you just can’t keep your eyes open. This means lesser concentration, lesser energy, and thus a greater probability of messing up somehow. In fact, a study discovered that people who slept for 6 hours or less a night, were 33% more likely to be involved in a car crash. On the other hand, those with sleep levels within the 7 hours or more category only made up 9% of total motor vehicle crashes. The Phenomena of Beauty Sleep Exists When talking about the importance of sleep, let’s not forget the benefits it bears for our skin – redefining ageless beauty. Alas, longevity shouldn’t just mean a longer life, should it? As we age, our body develops free radicals that damage our skin. However, during sleep, these free radicals are destroyed while more skin cells are produced and repaired to make your skin truly nourished. Get Your Sleep Routine Sorted Now you know how important sufficient sleep is for you and your long life. However, it begs the big question: How do I get my sleep routine sorted? It’s not so difficult. Set your workout long before your sleep time If you’re used to working out before sleep time, you should change that now. Have no meals nor indulge in intense workout just before going to sleep. Keep the screen away If you’re facing a hard time falling asleep even after hitting the bed, maybe it’s because you haven’t turned off your tv or put your phone away yet. The blue light from these screens mess with your circadian rhythm and prevent sleep. Make it a habit to keep all screens away and switched off when going to bed. Dim the lights It’s not just the blue light, but bright lights too! Set the mood before going to bed to allow sleep to come easily. Dim the lights, or completely switch them off. Have your meal early, and with Protein! While you should have your meal way earlier than your sleep time, we ask you to include Protein in your dinners for an effective sleep. It is thought that consuming just the right amount of protein results in minimally disrupted sleep, and improved sleep quality! Protein Before Bed We’ve just said having a protein dinner is good. But how? Shouldn’t it make you feel fuller, and less able to sleep? Actually, foods with a high number of calories, sugar, and fat disrupt sleep routines. Conversely, people who consume more fiber and protein at night are able to fall asleep and stay asleep! This means no waking up needlessly in the middle of the night, and instead obtaining the best sleep you ever had. But, this doesn’t mean you begin to consume bacon, turkey, or a heavy chicken meal before bedtime. What you need is something light but full of protein. You need a Whey Protein Shake by Centenarius Nutrition. Whey is the Way to Go You must have heard that bodybuilders like to consume a whey protein shake just before bed. They do this because protein in the form of a whey shake is easy to digest, contains natural sleep aids (bioactive milk peptides), and helps your body produce antioxidants. This helps build muscle, maintain immunity, and promote longevity. Do you want a longer life? Do you want an improved sleep routine? End your day with whey protein shake, and all else will follow.
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