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Bcaa durring workout Reduce fatigue during exercise: Higher levels of BCAAs help limit the entry of tryptophan into your brain. Your body uses tryptophan to make serotonin, which may contribute to exercise fatigue.

Bcaa durring workout Reduce muscle damage and soreness: BCAAs may relieve soreness caused by the strain and inflammation of exercise.

Bcaa durring workout Promote muscle building after exercise: BCAAs stimulate the synthesis of protein in your muscles and suppress the breakdown of muscle protein.

Bcaa durring workoutProvide a source of energy during prolonged exercise: When glucose, your muscles’ main energy source, becomes low, BCAAs can serve as a source of energy.

Support immunity: Strenuous exercise can result in reduced immunity, which may be due to a decrease in the amino acid glutamine, a fuel for immune cells. BCAAs can be converted into glutamine in muscles

SUMMARY BCAA supplements may promote muscle building, supply energy, support immunity and reduce exercise fatigue and post-exercise muscle damage.

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Creatine

Naturally found in meat, creatine is a nitrogen-containing compound that provides muscles with energy and helps improve protein synthesis, thus encouraging muscle gain.

90% of creatine is found in the muscles with the remaining 10% in the heart and brain.

Essentially, meat is well-balanced and excellent natural source of various elements crucial for muscle growth.

Vitamins & Minerals

Meat is naturally rich in multiple vitamins and minerals, all of which essential for muscle gain. Meat is naturally rich in multiple vitamins and minerals, all of which essential for muscle gain

Zinc, known for helping in the production of protein, assists in the recovery, repair and growth of muscle cells as well as boosting the body’s immune system.

Selenium, an anti-oxidant, helps prevent muscle injury post-workout by preventing oxidative damage to the healthy muscle cells, thus allowing them to repair and grow faster.

B vitamins help release energy from foods meaning an athlete will have a much more energetic and worthwhile workout.

B6 and B12 even have specialised roles that directly relate to muscle growth. B6 is needed for AA metabolism and B12 is required for maintaining nerve function, thus allowing muscles to contract.

Athlete do love to use supplements that made from beef and that can Have similar benefits to body example Beef Protein .

Beef Protein are Rich in Bcaa

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Collagen Pro by Cyborg Sports

Collagen is the main structural protein in the extracellular matrix in the various connective tissues in the body. As the main component of connective tissue, it is the most abundant protein in mammals, making up from 25% to 35% of the whole-body protein content. This consists of amino acids bound together to form a triple helix of elongated fibril known as a collagen helix. It is mostly found in fibrous tissues such as tendons, ligaments, and skin

Benefits of Collagen

1 .Improve Skin Health

It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles

However, several studies have shown that supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness

2. Helps relieve joint pain

This helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints.

As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoporosis increases .

Some studies have shown that taking these supplements may help improve symptoms of osteoarthritis and reduce joint pain overall

3. Could prevent bone loss

Your bones are made mostly of collagen, which gives them structure and helps keep them strong .

Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures

In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.

By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium

4. Could boost muscle mass

Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly .

Studies suggest that these supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age

5. Promotes heart health

Researchers have theorized that taking this supplements may help reduce the risk of heart-related conditions.

Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile.

6. Other health benefits

other health benefits, but these have not been studied extensively.

  • Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may stimulate hair and nails to grow longer .
  • Gut health. Although there is no scientific evidence to support this claim, some health practitioners promote the use of collagen supplements to treat intestinal permeability. People do prefer to add Gut Right as well.
  • Brain health. No studies have examined the role of supplements in brain health. However, some people claim they improve mood and reduce symptoms of anxiety.
  • Weight loss. Some believe that taking collagen supplements may promote weight loss and a faster metabolism. There have not been any studies to support these claims.
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If you’ve only got a few kilos left to lose until you reach your ideal weight, but that weight won’t budge no matter what you do, you’re not alone. Losing the last 5kg is always the most challenging part of every weight loss journey

More than 1000 people lost weight with supps247 meal plan and using supplements recommended by our expert.

Tips for loosing that last few kilos with us

There’s no need for crash diets if you choose the 28 way of losing weight.

I’ll help you lose the last few kilos by helping you improve your current eating and exercise routine in a natural and sensible way, that doesn’t leave you feeling deprived.

My method to shifting your stubborn kilos will not only help you reach your ideal weight faster.

This is one of the reasons why my online weight loss program has been specially designed so you don’t have to think about calories

Reduce your snacking

If you’re eating three regular, balanced meals, snacking is rarely needed unless you’re finding you’re consistently hungry. The exception to this is if you’re pregnant, breastfeeding, or have blood-sugar imbalances. If none of these apply to you, then consider reducing or cutting out your snacks until you reach your goal weight.

Eat foods that help control your weight-gaining hormones

If fat loss is your goal, hormonal control must be considered. If your hormones aren’t balanced it can promote fat storage and this is a common problem when you are trying to lose the last few kilos. And men, this applies to you too!

if you are struggling to have protein meals we can also recommend you some of best tasty meal replacement

MRE by Redcon

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Limit your treat meals

When you start seeing results, it can be easy to slip back into old habits and allow an extra treat meal here and there to creep back into your weekly eating

Increase the intensity of your workouts 

To shift the kilos and get the best fitness results, we need to keep our bodies guessing and challenged, so don’t let yourself become too comfortable. 

Improve your gut health

Remember, your health starts in the gut. We want to achieve a good balance of bacteria in our gut and the best way to do this is to include probiotic and fermented foods like sauerkraut, kimchi, kefir and miso. You also want to feed the good bacteria with natural pre-biotic foods such as garlic, leek onion, Jerusalem artichoke and more fermented foods.

You can Also use GUT Health by ATP Science

4 Pillars of Health

Manage your physical and mental stress

A little bit of stress isn’t a bad thing, but if your stress is left unchecked for too long it can hurt your health and your waistline. Stress causes your body to produce high levels of stress hormones: cortisol, adrenaline and norepinephrine. Cortisol can suppress your immune system, increase blood pressure, decrease your digestion and increase your fat storage. To bring your stress levels down we recommend taking some regular YOU time with activities like walking (ideally in nature), deep breathing, meditation, yoga, reading, and/or taking a long bath with magnesium salts or natural essential oils such as lavender or ylang-ylang. 

you can also some supplements that can help you bring you cortisol level or stress Level

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Get more sleep

it’s going to be hard to lose if you’re not getting enough sleep. Your body needs time to renew and repair all your systems, so do your best to get 8 hours of sleep each night. Sufficient sleep really will maximise your weight loss and overall sense of wellbeing. And, as an extra bonus, when you wake up feeling energised in the morning you’ll be more likely to power through you day which helps you do the things you should do, like get your daily workout done, and it also strengthens your resolve to avoid things you probably shouldn’t do

if you still struggling to sleep you hav try supplements .

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At the most basic level, fasted cardio involves increasing your heart rate without noshing on a pre-workout meal or snack beforehand. Fasted cardio fanatics claim the practice maximizes your fat-burning potential. But, naturally, you might wonder whether working out on an empty stomach is a good (and safe!) idea or just a trend that sounds legit.

The Basics of Fasted Cardio Workouts

Typically, fasted cardio happens in the morning (after an overnight fast). But a fasted state can also be achieved later in the day (for instance, if you’re doing intermittent fasting or skipped lunch)

Bodybuilders have been using fasted cardio as a fat-loss technique for years, and regular gym goers have recently been adopting it as well. But you may have been doing fasted cardio workouts already without realizing it. Technically, any time you head straight to an early-morning workout without eating first, you’re doing a fasted workout.

he Benefits of Fasted Cardio

If your primary goal is to lower your body fat percentage and your go-to workout is low- to moderate- intensity cardio, fasted cardio may offer some perks. “Research does support that you’ll burn more fat when you run in the fasted state than when your body does not have circulating nutrients to use for energy,” says Dr. Trentacosta. For instance, one small study found that when people ran on a treadmill in a fasted state, they burned 20 percent more fat compared to those who had eaten breakfast.

How High Protein Diet Can Help You Lose Weight

Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth.

Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength

A diet that is high in protein may also help lower blood pressure, fight diabetes, and more 

The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.

However, many health and fitness experts believe you need more than that to function optimally.

Here is a list of 20 delicious foods that are high in protein.

1. Eggs

1. Eggs

20 Delicious High Protein Foods to Eat

Whole eggs are among the healthiest and most nutritious foods available.

They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.

Whole eggs are high in protein, but egg whites are almost pure protein.

Egg and foods containing egg are not suitable for people with an egg allergy.

Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories

2. Almonds

Giving Almonds to Kids: Benefits, Side Effects & Recipes

Almonds are a popular type of tree nut.

They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.

Almonds are not suitable for people who have a nut allergy.

Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams)

Other high protein nuts

Pistachios (13% of calories) and cashews (11% of calories).

3. Chicken breast

Air Fryer Frozen Chicken Breast Recipe | Food Network Kitchen ...

Chicken breast is one of the most popular protein-rich foods.

most of its calories come from protein.

Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.

Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories

4. Oat

Oats - FODMAP Everyday

They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.

Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories

5. Cottage cheese

Cottage Cheese Recipe | Bon Appetit

Cottage cheese is a type of cheese that is low in fat and calories.

It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories

6. Greek yogurt

How to Make Greek Yogurt (No Special Equipment)

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.

It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.

Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories .

When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.

7. Milk

Is Drinking Milk Unnatural? - Scientific American

Milk contains a little of nearly every nutrient that your body needs. 

It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).

If you are concerned about your fat intake, low or zero fat milk is an option.

For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.

For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.

Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories . One cup of soy milk contains 6.3 grams of protein and 105 calories

8. Broccoli

Free stock photo of broccoli, brocoli broccolli, calories

Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.

It also provides bioactive nutrients that may help protect against cancer.

Calorie for calorie, it’s high in protein compared with most vegetables.

Protein content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories .

9. Lean beef

Lean Beef Cuts

Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.

Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories

Beef is suitable for people on a low carb diet

10. Tuna

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Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads.

It’s low in fat and calories but a rich source of protein.

Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.

Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories

11. Quinoa

How to Prepare and Cook Quinoa

Quinoa is a popular pseudo-cereal that many consider a superfood.

It’s rich in vitamins, minerals, fiber, and antioxidants.

Quinoa has numerous health benefits.

Protein content: 15% of calories. One cup (185 grams) of cooked quinoa has 8 grams and 222 calories

12. Whey protein supplements

When you’re pressed for time and unable to cook, a protein supplement can come in handy.

Whey protein is a high quality protein from dairy foods that can help build muscle mass. It may also aid weight loss.

If you’d like to try whey protein supplements, a large variety is available online.

Protein content: Varies between brands. Over 90% of the calories may be protein, and there may be 20­–50 grams of protein per serving.

13. Lentils

Lentils - FODMAP Everyday

Lentils are a type of legume.

They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.

Lentils are among the world’s best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans.

Protein content: 31% of calories. One cup (198 grams) of boiled lentils contains 18 grams and 230 calories

Other high protein legumes

Soybeans (33% of calories), kidney beans (24%), and chickpeas (19%).

14. Ezekiel bread

Ezekiel bread is different from most other breads.

It’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.

Compared with most breads, Ezekiel bread is high in protein, fiber, and various important nutrients.

Protein content: 20% of calories. One slice contains 4 grams and 80 calories.

15. Pumpkin seeds

Easy Roasted Pumpkin Seeds Recipe | Serious Eats

Pumpkins contain edible seeds called pumpkin seeds.

They’re incredibly high in many nutrients, including iron, magnesium, and zinc.

Protein content: 22% of calories. One ounce (28 grams) has 9 grams of protein and 158 calories

Other high protein seeds

Flax seeds (12% of calories), sunflower seeds (12%), and chia seeds (11%).

16. Turkey breast

Garlic Herb Roasted Turkey Breast with Orange

Turkey breast is similar to chicken breast in many ways.

It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.

Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories

17. Fish (all types)

Can fish fall from the sky?

Fish is healthy for various reasons.

It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.

Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories

18. Shrimp

Sous Vide Poached Shrimp Recipe | Serious Eats

Shrimp is a type of seafood.

It’s low in calories but high in various nutrients, including selenium and vitamin B12.

Like fish, shrimp contains omega-3 fatty acids.

Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories

19. Brussels sprouts

Quick Brussel Sprouts Ki Sabji Recipe

Brussels sprouts are another high protein vegetable related to broccoli.

They’re high in fiber, vitamin C, and other nutrients.

Protein content: 28% of calories. One-half cup (78 grams) contains 2 grams of protein and 28 calories.

20. Peanuts

Peanuts are high in protein, fiber, and magnesium. 

Studies show that they can help you lose weight.

Peanut butter is also high in protein, but it can likewise be high in calories. Therefore, you should eat it in moderation.

Peanuts are not suitable for people with a nut allergy.

Protein content: 18% of calories. One ounce (28 grams) contains 7 grams and 161 calories.

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