What to Eat Before Bed to Maintain Muscle

When you sleep you go through a catabolic phase, which means that your muscle is actually going through deterioration because it is being starved for hours. It is a big mistake for newbies who are trying to gain weight and build muscle to not eat before bed – and an even bigger mistake to not eat the right foods. Now I don’t mean go out and eat a three course meal right before you sleep; the key to maintaining muscle during bedtime is to eat the right foods.

Casein protein is a slow-digestive protein that is exactly what you need to consume before you sleep. It is the perfect nutrient because when taken into your body, it takes hours to fully digest, giving your muscles nutrition the whole time while you are sleeping. It is crucial for anyone trying to build muscle to eat something that is high in casein protein before bed to ensure that his or her muscles will not starve.

Great pre-bed foods that are high in casein protein are actually not that hard to find or difficult to make at all. Cottage cheese, for example, has always been the staple pre-bed meal for bodybuilders and it is the highest source of natural casein protein you can find anywhere. Take a few spoonfuls of this before bed and you’ll be solid! Another great product is milk, as it is 80% casein protein and 20% whey protein. Coupled with the fact that milk has been known to be almost like a natural sleep aid, many people choose to drink a glass of milk with their cottage cheese before they sleep for that extra casein and aid to sleep. You cannot go wrong eating these two before bed, as they are natural, healthy and protects your muscle for going into a catabolic stage.… Read More

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Anxiety in The Digital Age: What You Need To Know

There is still a battle to be had by those living with anxiety. Social media is a double-edged sword. It has helped to open people up to the struggles of anxiety and the reality of the impact it can have on people’s lives. But at the same time, the darker sides of social media do nothing for people living with anxiety or depression. We constantly compare our lives to those of celebrities or those we went to school with and who seem to be living the lives of their dreams. It can be overwhelming, deflating and disheartening. 

Anxiety in The Digital Age: What You Need To Know

The number of people seeking professional help and therapies to better equip themselves with tools to manage anxiety is rising. So, it goes without saying that trends of our time are looked at as a contributing factor. With everything being digital, everything is instantly accessible. This includes how quickly people can make a judgement on a photograph or make a hurtful comment, as well as the negative influence of visual media, filters, airbrushing and so on. Face filters on social platforms tend to be full of adjustments that make eyes look bigger, skin look flawless and jawlines look thin and unblemished. It’s unrealistic and damaging to self-esteem. No wonder people are seeking ways to help them out of their negative mindsets.

Anxiety is not about being a nervous person, it can involve severe physical and emotional responses to things in everyday life that others might see as trivial or unimportant. And it can take a great amount of courage for a person living with anxiety to ask for help. So, if they do, support them and let them know that they are always safe to seek advice and support. Help them to find support that suits them and their needs. Whether that be meditation techniques, counselling, hypnotherapy or simply talking to a friend or family member, giving someone with anxiety that all important understanding can be crucial.

Here’s what you can do to spot the signs of anxiety, and offer your support:

Spotting the signs:

People living with anxiety might be bad at keeping time. They might often cancel appointments, avoid social activities or interactions, seek validation repeatedly, appear rude by not responding to an invite or a text message, isolate themselves, have trouble eating or sleeping, obsess about their looks and/or talk negatively about themselves. Some will even show signs of self-harm, excessive nail-biting or pulling hair.

Do’s & Don’ts:

Don’t be hard on them if they cancel on you. Don’t tell them to get over it, or that they’ll be fine. Offer understanding. Ask them if they have looked into any help and support. Help them to find the right support, if and when they’re ready. Tell them it’s OK to feel how they feel and allow them to express themselves without judging them. Let them know that they are safe, and ask if there’s anything you can do to help. … Read More

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Optimum Gold Standard – Best Protein Ever?

It would certainly seem so.

Optimum Gold Standard Whey Protein has won Protein of the Year in 2005, 2006, 2007, 2008, 2009, and 2010. What sets them apart from the competition? Why is this supplement so highly respected and well endorsed?

It’s simple really – this protein is just very high quality. It’s one of the best supplements I’ve personally ever used, and it’s always my go to protein whenever I need to refill. It has an incredible taste, with over 10 different flavors. I’ve tried 3 so far (Chocolate, Cookies & Cream, and Tropical Punch), and every single one has been delicious.

Another testament to this supplement’s high quality is how easily is mixes. I’ve mixed it in both milk and water (while bulking or cutting, respectively), and in both it has been incredibly fast with virtually no clumps. This is a huge deal for anyone who knows anything about supplements, as one of protein’s main characteristics is it’s inability to properly mix.

I’m going to move past personal experience for a second and give you the scientific reasons that Optimum says they’re the best:

ON Gold Standard 100% Whey provides more whey protein isolates (WPI) – the purest and most expensive source of whey protein available.

Higher protein percentage. ON’s Gold Standard 100% Whey has constantly been a leader in this respect. Now with 24 grams of protein in just slightly over one-ounce serving, it really is almost 79% protein by weight!

We’ve incorporated much more HydroWhey strategically hydrolyzed, low molecular weight whey peptides to produce ON’s Gold Normal 100% Whey even faster acting!

ON’s Gold Common 100% Whey now contains lactase and Aminogen digestive enzymes to additional enhance absorption and make this item a lot more friendly to lactose intolerant men and women.

ON’s Gold Standard 100% Whey is instantized to mix effortlessly and totally with just a couple of twirls of a spoon.

Each serving supplies even more low, moderate, and high molecular weight, biologically active whey protein microfractions which includes Alpha-lactalbumin, Glycomacropeptides, Beta-lactoglobulin, Immunoglobulin G (IgG), Lactoferrin, lactoperoxidase, and many growth aspects.

Over 4 grams of glutamine and glutamine precursors as well as 5 grams of BCAAs (leucine, isoleucine, and valine) in each scoop!

So if you’re into science, there’s some for ya! Again, all I can do is go by personal experience, and my personal experience shows me time and time again that this is my #1 most used supplement in my stash. Give it a go, you won’t be sorry!… Read More

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