Supplements & Diet
The keto diet has taken the world by storm. The diet promises to help people lose weight by sticking to a low-carb, high fat meal plan. With the rise in popularity of this diet practice has come a host of new recipes for dieters to try, perhaps most famously the new trend of drinking keto coffee. But what exactly is keto coffee?
This article will explain the ins and outs of keto coffee, and why adding fat into your morning beverage is actually considered a good thing within the keto diet. Additionally it will take a look at how the calories in keto coffee compare to the calories in coffee with other add-ins, touching on exactly why it is that this unique beverage could be the next healthy addition to your diet.
What is Keto Coffee?
Keto coffee, also known as “bulletproof coffee,” is a version of the beloved morning beverage that fits within the parameters of the keto diet. The keto diet (also known as the ketogenic diet), is a diet that prioritizes eating low-carbohydrate foods while also consuming lots of healthy fats and a moderate amount of protein. With this, many keto dieters find themselves looking for ways to incorporate healthy fats into the foods and drinks they are consuming – which is where keto coffee comes into play.
In a nutshell, keto coffee is regular coffee that has had fat added to it. These fats tend to come from sources like coconut oil, MCT oil, butter, or even ghee – a highly concentrated form of butter, also known as “butterfat.” Since traditional coffee add-ins like milk, coffee creamer, and sugar don’t always fit into the keto diet, adding in these sources of healthy fat is a way to soften the bitterness of regular coffee without disrupting your diet.
Keto Coffee vs. Regular Coffee:
Keto and regular coffee start out the same, but become seemingly different drinks entirely based on what is added to them. Keto coffee in general will always have healthy fats added to it, whereas regular coffee will not. However, regular coffee commonly has creamers, sugars, syrups, or other additions added in. With all of the possibilities for modifications to your morning coffee, how do keto coffee and regular coffee compare to one another calorie-wise?
In general, the calories in coffee amount to around 1 calorie per cup, making regular coffee an almost zero-calorie food. But it is the additions that will raise the calories of this common breakfast drink across the board.
The calories in coffee with cream alone added amount to around 58 calories per cup, if around two tablespoons of light cream are added. Meanwhile, there can be as many as 70 or more calories in coffee creamer that has added sweeteners or sugar.
Keto coffee rarely contains anything beyond just the added healthy fats. Even then, these healthy fats can result in a cup of keto coffee having 250 calories or more. Between the options of coconut oil, butter, or ghee, butter tends to add the fewest calories to keto coffee.
6 Benefits of Keto Coffee
Keto coffee may have more calories than traditional coffee, but dieters still flock to drink their bulletproof coffee every morning with breakfast. Why? Because of the many overall benefits that keto coffee offers for their dieting lifestyle. These benefits include:
Energy Boosting Effects
Starting off the day with a cup of keto coffee can help give a burst of energy to start the day off on a positive note. Not only does coffee itself have a powerful dose of caffeine, Keto coffee in particular carries enough fats and calories alone to help hold you over throughout a considerable portion of the day.
Aid to Weight Loss Goals
Starting the day off with a keto coffee is not just a zero-carb option that support the keto diet. Drinking this special coffee can also help with weight loss goals by suppressing your appetite. For keto dieters who reach ketosis, the combination of the fatty acids from keto coffee with the natural fats being burned in the body is enough fuel to help stave off any cravings that typically rise throughout the day.
Many healthy fats like grass-fed butter are rich sources of Omega-3 fatty acids, which are beneficial for their anti-inflammatory properties. In fact, grass-fed butter on average has as much as 26% more omega-3 fatty acids than regular butter. This makes it a powerhouse when it comes to the anti-inflammatory benefits of keto coffee.
Adding coconut oil in particular to keto coffee can act as a natural laxative, helping to promote overall better digestion. Coconut oil helps to lubricate the whole of the digestive system, which can promote gut health and prevent constipation.
Brain Function and Memory
While coffee alone can help with overall focus and memory, healthy oils like MCT can increase the benefits. Studies have shown that MCT oil can help to reduce the risk of Alzheimer’s and dementia over time. The oil can help to give added alertness and memory boosts.
Helping Prevent Diabetes
Coffee alone has some small ability to help prevent the development of diabetes. However, the addition of MCT oil to keto coffee takes this protection to a new level. Specifically, the multi-chain triglycerides present in MCT oil can help lower the risk of type-2 diabetes by helping overall to reduce the body’s weight and fat stores.
At the end of the day, keto coffee can be a healthy addition to any keto diet plan. The addition of healthy oils such as coconut oil, MCT oil, butter, or ghee all bring an array of unique health benefits that regular coffee along cannot provide. So the next time you go to make your morning cup of coffee, consider taking a chance and trying your own bulletproof coffee. It is sure to be a hit!
We’ve all had days where you come home from work, only to realize that you forgot to take something out of the freezer to cook for dinner. Thawing food in a microwave is rarely a good option. Microwaved food frequently dries out or is chewy. Having to order takeout last minute is expensive, and is nowhere near as healthy for your family as a home cooked meal. So, what how quickly can you whip up that frozen salmon in air fryer.
Sticking to a diet is challenging. Fast food and takeout options are almost certainly a no-go for those watching their weight using methods like the keto diet, or another diet of choice. Rather than spending the money ordering takeout and disrupting your progress, why not try a recipe for salmon that does not require you to thaw the fillets in advance?
Follow along as we discuss the benefits of salmon, its usefulness for the keto diet, and give you the perfect frozen salmon recipe you can cook in your air fryer at home.
Benefits of Salmon
Salmon is considered to be one of the most nutritious foods on the planet. Salmon is loaded with essential nutrients including a high amount of added fat or carbohydrates. In particular, salmon is a great source of selenium, phosphorus, and B vitamins. The benefits of salmon include its abundance of omega-3 fatty acids. These fatty acids are a healthy fat that is needed for heart health. Additionally, inclusion of fatty acids decrease inflammation throughout the body.
The nutrition figures of salmon vary somewhat between the different varieties available to most consumers. Wild-caught salmon, on average, tends to be higher in protein than farm raised salmon. On the other hand, farm raised salmon will generally contain more healthy fats and will be higher in calories – but not by much. A 3.5oz fillet of wild caught salmon will have on average around 182 calories. In comparison, there are 206 calories in farm raised salmon fillets.
Whichever option is available in the local supermarket, both farm raised and wild caught salmon are both very healthy meal choices. Not to mention, salmon is tasty and a highly versatile food that is a staple in a wide array of dishes!
Salmon and Keto Dieting
Fish in general are very keto-friendly meal options. They tend to be nearly carbohydrate-free while packing in many of the essential vitamins needed for a balanced diet. Salmon is often the best choice for keto dieters. A 3.5oz serving of Atlantic salmon packs in 21 grams of protein, 4.4 grams of fat, and zero carbs. This makes salmon and keto go hand in hand.
Cooking Salmon in an Air Fryer
Many people would never guess that the air fryer is a perfect way to cook salmon, but it actually produces some of the most flavorful and tender salmon you can make. It is also one of the quickest ways to cook salmon at home, often taking as little as 10-15 minutes to complete. This makes air fryer salmon a quick and easy meal choice for any day of the week, especially since you don’t have to thaw your salmon fillets in advance. Just take them directly out of the freezer and use them in your recipe.
An added benefit to cooking your salmon in an air fryer is how little cleanup it takes afterwards. Air frying salmon tends to lock in all of its natural juices, meaning that few escape to make a mess of your cooking space. Trapping the juices in is what keeps the flavor and tenderness of the fish.
The Best Air Fryer Salmon Recipe
If you are ready to try your hand at cooking salmon in an air fryer, choose a recipe that packs a lot of flavor. The recipe below is for Sweet and Tangy Glazed Salmon using the air fryer, and is a quick and simple meal your family is sure to love. This salmon pairs well with other healthy dinner options, such as your favorite salad, steamed vegetables, or on top of a bed of keto-friendly pasta.
Ingredients (Makes 4 servings)
- 4 (6-ounce) frozen salmon fillets
- 6 tablespoons Dijon mustard
- 4 teaspoons maple syrup or honey
- 2 teaspoons minced garlic
- salt and pepper to taste
- Preheat your air fryer to 390F for at least five minutes. While it is heating up, begin prepping your other ingredients.
- Add the frozen salmon fillets to the air fryer basket. Space out the fillets evenly.
- Cook the fillets in the heated air fryer for 7-8 minutes.
- In a small bowl, mix together the mustard, maple syrup (or honey), garlic, salt, and pepper. This will be the glaze for the salmon.
- After 7-8 minutes of cooking has happened, flip the salmon with a spatula. Brush the glaze on top of the salmon.
- Air fry for an additional 7-9 minutes.
- Before serving, brush the salmon fillets with any of the remaining glaze.
Follow these tips to ensure maximum flavor in your air fryer salmon.
- Avoid overcooking the salmon. Salmon is one variety of fish safe to consume at a medium-rare to medium doneness. When the fillet turns white, remove it immediately from the air fryer. Leaving it in longer will dry out the fish.
- Try to choose fillets that are the same thickness. If you cook both thick and thin fillets at the same time, the thinner fillets run the risk of being overcooked by the time the thicker ones reach completion. Aim for fillets that are fairly uniform in consistency to ensure that they all come out equally well cooked.
- Leave the skin on your salmon. The skin forms a natural barrier that keeps moisture trapped inside the fillet and will crisp up as the salmon cooks. The skin is completely edible, so you can choose to eat it or remove it after the salmon is taken out of the air fryer.
- If you are worried about the glaze sticking to the air fryer, you can add a small amount of foil to the bottom of the air fryer basket. Air fryers work by circulating hot air from the bottom of the fryer, so if you choose to do this be sure to use only a very small amount and don’t cover the food. However, this step is not necessary as air fryers are designed to be nonstick and easy to clean – even when dealing with sticky glazes!
Cooking salmon at home does not have to be a long and stressful process, especially with recipes like these that allow you to cook your fillets from frozen. Feel free to get creative and see what other fun ideas you can come up with to cook salmon in an air fryer for your next meal!
We’ve all found ourselves in the tricky situation of trying to make a recipe and realizing last minute that we are missing a crucial ingredient. Often times, however, crafty cooks are able to substitute an alternative ingredient to make up for the missing component – often to great success. In the case of lemon zest, you can rest easy knowing that there are several common ingredients that can save the day in a pinch.
Continue reading to understand why dried lemon peels, lemon extract, lemon juice and orange or lime zest are all great lemon zest substitutes.
What is Lemon Zest?
Lemon zest is made from the yellow outer layer of a lemon’s peel. The peel is grated to fine pieces and mixed into a variety of dishes. Lemon zest is a common ingredient in many recipes. It packs a bright and tangy lemon flavor into any meal with even the smallest amount added. In fact, lemon zest tends to have a stronger flavor than even the juice of the lemon. Lemon zest contains many of the natural oils that give lemons their concentrated flavor.
5 Great Lemon Zest Substitutes
If you find yourself trying to make a recipe but don’t have the lemon zest you need, consider replacing it with one of the following substitutions:
- Dried Lemon Peel: For some home cooks, dried lemon peel is a pantry staple. This ingredient is exactly what it sounds like – dried pieces of the lemon rind. Therefore, if you happen to have dried lemon peel on hand, you can use it as a substitution for the lemon zest. Dried lemon peel tends to be strong in flavor. Just 1/3 of what your recipe calls to avoid adding too strong of a lemon taste.
- Lemon extract: Another easy substitution for lemon zest is lemon extract, a flavoring commonly used in desserts and other baked goods. Another strong taste, substitute a teaspoon of lemon zest for just 1/2 teaspoon of lemon extract is all it takes to add the flavor of lemon to whatever dish you choose to make.
- Lemon juice: If you don’t have fresh lemon zest, but do happen to have bottled lemon juice in your refrigerator, you can use the juice as a substitution. For every teaspoon of lemon zest the recipe calls for, substitute two tablespoons of lemon juice. Beware of recipes with high liquid content. Lemon juice will increase the overall moisture of your dish and possibly alter flavor.
- Orange or Lime Zest: In a pinch, the zest of an orange or a lime can replace lemon zest in most recipes. It will give your food the subtle flavor of whichever fruit you choose, so bear this in mind as you make your selection. However, in most cases the zest of any common citrus fruit will act as a suitable stand in for lemon zest.
If running out of lemon zest leaves a sour taste in your mouth, don’t panic. Simply check to see if you have one of these common lemon zest substitutes in your pantry or refrigerator. After that, just sit back and enjoy your tasty creation!
Sourced from central and north India, Ashwagandha is one of the most important herbs in Ayurveda, a traditional form of Indian medicine. Today, almost everyone suffers from some degree of stress. Consuming a cup of Ashwagandha tea or by taking Goli ashwaganda gummies twice a day could return your body to a more balanced state. Ashwagandha can help you reduce stress, sleep better and lead a more productive life. When we examine the other health benefits like cardiovascular and joint health, it is important to learn as much as we can about this remarkable plant.
Health Benefits of Ashwagandha
Used as a medical treatment in India for thousands of years, Ashwagandha has amazing properties. Can I take Ashwagandha daily? would not be a question asked in India. They use it to increase their energy levels and to manage stress. In India, the plant is commonly called Indian Ginseng. Everyone who lives there understands the benefits of taking it and they consume it much like western culture might take a daily vitamin. However, Ashwagandha appears to have a lot more benefits than a vitamin because of its adaptogenic properties.
Ashwagandha is one of the main herbs used in Ayurveda, a traditional form of medicine based on Indian principles of natural healing. For thousands of years, the plan was used to relieve stress and improve concentration. The Botanical name is Withania Somnifera or Indian ginseng.
The plant is a small shrub with yellow flowers and is native to India and Southeast Asia. It is classified as an adaptogen, and because it is 100% natural it is safe to take. Ashwagandha is commonly used to cure sleep disorders, and induce good quality sleep in people suffering from Insomnia.
How to Take Ashwagandha
The way Ashwagandha works on our body is quite complex. When a recent trial was conducted pre and post-Ashwagandha, stress hormone cortisol levels were considerably lower than the pre-trial levels. While in the placebo group nothing had changed, this result indicated that Ashwagandha really seemed to work in reducing stress. The sleep benefits seem to be a side effect of adaptogens. However, further studies are required.
Adaptogens return the body to balance by managing stressors, often people who don’t sleep well have an underlying long-term stress condition.
To do this, the plants must have three properties and they are.
- It is non-toxic when taken correctly
- Enables stress coping mechanisms to take over.
- Balances your body
Ashwagandha is consumed in either a tea or gummy form. Both are good ways to introduce into your daily diet. If you don’t drink tea, sprinkle the powder directly onto your breakfast cereal, and eat it every morning. Be careful not to expose it to too much heat as this can destroy the health benefits.
Can I Take Goli Ashwagandha Gummies Daily?
Yes, you can consume Goli Ashwagandha gummies every day. Multiple smaller doses of ashwagandha are better for the body than a single, larger dose. Because of its potency, the body can better digest the smaller doses. Pregnant women should not take it, as there is no safe dose for pregnancy. Trials are continuing into the benefits of Ashwagandha and already there are some evidence-based health outcomes that you may need to be aware of before commencing use.
7 Benefits of Ashwagandha
- Relieves stress and anxiety, and benefits from a restful sleep.
- Appears to lower blood sugar levels, and lowers triglycerides.
- Increases muscle size and strength, and actually may lower body fat levels
- Improves sexual function in women. This would appear to be difficult to measure. Is it due to the reduction in stress?
- Sharpens memory and appears to improve cognitive function. Psychomotor testing showed quicker response times, and better attention span.
- Boosts fertility and provides reproductive benefits for men. When administered to infertile men, Ashwagandha increased sperm motility. Subsequently. an increase in successful conception rates where conception had proved difficult in the past resulted.
- As an antioxidant, it may lower inflammation in the body. This reduces arthritic pain and joint problems. Inflammation also occurs in the brain leading to dementia and the health benefits of Ashwagandha have already shown the herb to sharpen memory.
Ashwagandha and the Body
Studies suggest that taking Ashwagandha every day could have a positive effect on the cardiovascular system leading to an improvement in heart health, and ultimately could reduce blood pressure. People on blood pressure medication should consult their doctor before consuming Ashwagandha.
The anti-inflammatory properties relieve the symptoms of rheumatoid arthritis and other joint pains, making it more comfortable for people with joint problems to move around.
We are still learning the health value of adaptogens. The Chinese have been using them with some success for a number of years. For example, Chinese athletes used the Cordyceps mushroom, an adaptogen, during the 1993 Olympic Games. The world was shocked by the incredible performance of the Women’s Olympic Team. The surprise quickly lead to accusations of illegal drug use. However, the team said success is attributed to the Cordyceps mushroom. And, the ability of the athletes to recover after training was due to adaptogenic properties in the plant.
To help bolster the argument, proponents pointed to the Reishi mushroom. The Reishi mushroom also has adaptogenic benefits, which enable racehorses to manage stress better. Reishi makes the horse easier to train, and also gives the horse the physical benefits of being less stressed when racing. Adaptogens are non-toxic plants, marketed to help the body resist different stressors, chemical and physical. Now that we realize the Adaptogenic properties of Ashwagandha, we can understand what it potentially can deliver as natural medicine. Western society may be missing out on the benefits of traditional medicines by not accepting the evidence sooner.
Is Ghee Dairy Free?
People who have digestive woes frequently steer clear of dairy. The reality is that ghee is not dairy-free. Despite that, it may be suitable for individuals who are lactose-intolerant (and great for those on restrictive diets). Why exactly is that, anyway? Ghee has insignificant amounts of both casein and lactose. Casein is a kind of milk protein. Ghee is similar to butter in that it has limited amounts of both. If you’re allergic to casein, you should stay away from butter and ghee alike. Consuming either of these things may make you susceptible to the dangers of cross-contamination.
What Is Ghee Butter?
If you’ve paid any attention to the health and food scenes in recent years, you may be familiar with the term “ghee better.” You may not necessarily be able to define it on your own, however. Ghee butter, in a nutshell, is a type of butter that’s clarified. It undergoes extensive heating. Ghee butter producers, as a result, are able to extract lingering amounts of caramelized milk solids and water. This presents them with the “ghee.” This is fat that’s dense and highly concentrated.
If you churn either cream or milk for a significant stretch of time, it will split up into two distinct things. These things are buttermilk and butterfat. The former is a liquid. The latter is a solid. The idea behind ghee is basically to make this concept even more extensive.
Ghee is nothing new. It’s actually been a culinary staple in East Asia and India for hundreds of years. People appreciate it thanks to its taste. They often say that its flavor beats butter in the nuttiness department. They often say that its flavor beats butter in depth, too.
4 Benefits of Ghee
People appreciate ghee for many reasons. As indicated previously, it’s known for having aIt also brings some health advantages to the equation.
1. Pleasant Taste
While there is little dairy in ghee, most people still think the product tastes good. Depending how you cook it and what the recipe calls for, you may never even know the food doesn’t contain real butter.
2. Vitamin Rich
Ghee is brimming with vitamin D, vitamin E and vitamin A. These things can all enhance immunity greatly. Beyond that, they can even be beneficial for the complexion. If you long for skin that’s smooth, soft and luminous, then introducing some ghee butter to your diet may work out in your favor.
3. Better Gut Health
Don’t forget, either, that ghee has butyric acid. This is a kind of short-chain fatty acid that can strengthen digestive wellness. It can even minimize inflammation within your gastrointestinal tract. If you want to consume something that’s got lots of vitamins that are fat-soluble, it may be time for you to zero in on ghee butter.
4. Great for Heating with Food
There is another thing that makes ghee so enticing to health-conscious folks out there. If you’re interested in ghee and fitness diets, then you should think about its widely known high smoke point. The term “smoke point” refers to the phase in which fat or oil commence deconstruction. It refers to the phase in which fat or oil smoke during heating. This is the time that free radicals develop. Free radicals bring on oxidative stress inside of the body. A reduced smoke point makes fat or oil less optimal for cooking applications. That’s due to the fact that reduced smoke points are associated with the emergence of free radicals.
Is Ghee Right for You?
There are many people who have concerns that involve dairy consumption. That’s why it isn’t uncommon to hear people talking about steering clear of any and all dairy items. These individuals may be able to handle ghee butter more effectively. Note, though, that they may be able to handle butter overall, too. That’s thanks to the previously mentioned fact that butter just doesn’t have a lot of casein or lactose.
Many individuals out there have bodies that just do not react well to dairy intake. If you’re a part of that category, then you should test ghee out prior to determining whether it deserves a spot in your diet. Remember, too, that ghee is produced using butter. If you’re vegan, then you’ll have to search for a different fat substitute that doesn’t include any dairy whatsoever. Examples of these substitutes are extra virgin olive oil, avocado oil and, finally, coconut oil.
Be sure to learn about ghee prior to making it a staple in your meals.
It can take anywhere from a few hours up to three days for your body to enter ketosis. It is important to note, though, that the exact time that it takes to enter ketosis is highly dependent on the individual.
Most people who are looking to enter ketosis want to do so as quickly and efficiently as possible, but getting there is dependent on each individuals fitness levels and body metabolism rates. What determines how long it takes to get into ketosis is your starting point and what your end goal is. If you are trying to lose weight or lose body fat, then it will take some time for your body to enter ketosis. If you’re trying to gain weight, then a shorter period will be necessary.
Before looking at how long it takes in general, a little background information is needed. As mentioned previously, there are two types of fat storage: white and brown adipose tissue (BAT). White fat is the portion of fat cells found in areas relatively protected. Brown fat is the metabolically active portion of fat cells, and it can produce heat.
Measuring Ketone Levels
White fat is where you keep most of the stored body fat. Brown fat, on the other hand, has little blood flow and can therefore produce heat more easily. Brown fat has been shown to increase in size when there’s no caloric intake and decrease when calories are being consumed. This can be seen as an indicator that one is entering ketosis.
The method that most people use to see whether they’re in ketosis is by measuring their ketone levels using a blood testing device, such as a Precision Xtra or a Keto Mojo. This method is considered to be highly accurate since you can easily and quickly measure the levels of beta-hydroxybutyrate (BHB) and acetoacetate (ACA) in your blood. These two compounds are the primary ketones found in the human body. A high BHB level indicates that your liver is making ketones to use as energy, while an increased ACA level indicates that your body is breaking down fat for energy.
One of the main ways that people test their ketone levels is to use a blood-testing device. These devices measure the ketones in your bloodstream, which will result in a value that is usually expressed as nanograms per microliter (ng/mL). The unit of measurement for these devices is in comparison to a reference range, and the higher or lower than that range it falls means that you’re breaking into ketosis. Depending on where you are in the country, your local city or county public health department or public health agency may offer a free glucose tolerance test for assessing general diabetes.
One of the most popular devices that people use to measure ketone levels is a ketone meter. These meters can purchased online or at a local nutrition store. This handheld device is similar to a pH indicator or litmus paper in that it changes color depending on your acidity. It measures your concentration levels and will indicate whether you are in the range for entering ketosis. These devices are effective for some people, but for others, their method of use can lead to inaccurate measurements.
Factors That Affect Entering Ketosis
Knowing how long it takes to enter ketosis can be beneficial if you’re looking to follow a ketogenic diet. However, this information is also relevant if you’re trying to learn more about the effects of dieting and nutrition in general. There are several reasons that your body may not enter ketosis as quickly as you’d like, including:
Too Much Fat Consumption
To enter ketosis, it is recommended that your intake of dietary fat should be around 60-70%. If your fat consumption is any higher than this, then it will take longer for your body to enter ketosis.
Excess Alcohol Use
It has been shown through research that if you consume a lot of alcohol while on the ketogenic diet, it can take longer to enter ketosis. Consuming excess alcohol may stop you from entering ketosis entirely.
4 Ways To Get Into Ketosis Faster
If you find that your body is not entering ketosis as quickly as you’d like, then there are a few things that you can do to speed up the process. These things include:
Reduce Caloric Intake
To enter ketosis, it is recommended that your daily caloric intake should be around 1,200-1,600 calories. For many people, this is accomplished by simply reducing your daily caloric intake by 5-10%
Increasing your intake of MCTs
MCTs, or medium-chain triglycerides, is the type of fat found in coconut oil. A study conducted on athletes showed that taking a dose of MCTs before exercise can increase your ketone levels within an hour. Also, they help you to enter ketosis faster after you’ve finished exercising.
Increasing your exercise intensity
If you’re not exercising very intensely regularly, it can be hard to enter ketosis. Increasing the intensity of your workouts will help you to enter ketosis even faster.
Eating more fiber
Fiber is an important part of the ketogenic diet and should be included in your daily intake of food. Additionally, fiber helps keep your digestive system in good working order. Supplements, raw vegetables and fruit encourages proper digestion. Finally, consistently following a health diet will keep your body in optimal working order.
One of the most common questions we often hear from home gym enthusiasts is how long does pre workout last? How long pre workout will last depends on the ingredients used in the supplement. On average, pre workouts last between 2-3 hours. Therefore, if and when you need to boost your energy, you can take pre-workout supplements to help you “survive” your training, and even keep you energized much longer after. However, if you find yourself still feeling amped several hours later, you might consider taking a smaller dose in your next training session.
For gym enthusiasts and athletes, you might have heard that pre-workouts are just as important as the actual workout session. Well that may not always be the case. Think of pre-workout as you adding fuel to your body allowing it to handle the upcoming training with ease. If your body lacks the energy it needs, you might not burn as many calories, build muscles, or achieve any of your workout goals. Before jumping into the pre workout supplement world, check out the information here and choose the avenue that is best for you and your workout goals. Consult a trained medical professional if you aren’t sure about how your body will react.
What Does Pre Workout Do?
Like most supplements, pre-workouts are considered dietary supplements created to boost your workout. These supplements are loaded with L-citrulline, caffeine or protein, and beta-alanine to increase your energy levels. This extra energy will enhance your workout capacity and help you stay focused for overall improved performance.
Most pre-workouts come in powder form, although some are in form of pills, while others are bottled/canned drinks. If you’re using powder, you will have to mix it either in juice or water. Pills/capsules are taken with water or juice. Canned drinks are ready for use.
How Long Does It Take For Pre Workout To Kick In?
When it comes to pre-workouts, proper timing is everything. Take them too early and you will miss their benefits during a workout. Take them too late, and you might spend most of the night awake. Therefore, the best time to take your pre-workouts is 20-30 minutes before your workout session. According to health experts, this is the approximate amount of time it takes for nutrients to be absorbed into your body after meals.
Benefits of Pre Workout
The pre workout benefits are dependent on the various ingredients available in your supplement.
For example, if your pre-workout contains caffeine, it will help you stay focused by increasing your energy levels. The creatine/ beta-alanine component helps increase performance, so you can handle demanding activities. Any form of protein helps to build muscle, while L-citrulline increases blood flow to/from the veins.
There are many other ingredients to look out for on the pre-workout list. You will also need to find the right dose per serving. When adding a supplement to your routine, follow the directions on the packaging carefully. Now isn’t the time to start mixing and matching or changing the amount of supplement you ingest. Wait until you have a better understanding of how your body reacts to a pre workout supplement before you alter the recommended dose.
Dangers of Pre Workout
Some pre-workouts have side effects. Side effects will also vary from person to person, and the ingredients used. For instance, if you have a heart or high blood pressure condition, you should avoid supplements with arginine, caffeine, and L-citrulline. This is because they increase the blood flow into/from blood veins, causing the veins to narrow in the process.
Some other minor side effects of taking pre-workouts include headaches, overstimulation, feeling jittery, and insomnia. Generally, these side effects are resolved by drinking enough water. However, if the symptoms persist, consider lowering your dose, or changing to other types of pre-workouts.
Always remember, pre-workouts should support you and not drain you! Prior to taking any supplements, you should first consult your physician. You work out to get healthy, not endanger yourself. Be safe and choose your supplements carefully.
5 Top Pre Workout Supplements
Total War PreWorkout
- 350mg Caffeine
- 3.2g Beta Alanine
- 1g Agmatine Sulfate
- 6g Citrulline Malate
- 250mg Caffeine
- 1.5g Creatine
- 3.2g Carnosyn Beta-Alanine
Bucked Up PreWorkout
- Keto / Paleo Friendly
- Creatine Free
- Zero Sugar
- Zero Calorie – GMP Certified
Alani Nu PreWorkout
- 200 mg of caffeine to provide energy during workouts and training sessions, and with 1.6G of beta-alanine, 6G of citrulline, 500mg of L-Tyrosine to support your goals
- 100% transparent ingredients
- Multiple flavors available, all packed with the nutrients you need; no fillers
- Product is “banned substance tested” and is manufactured in a GMP (Good Manufacturing Practice) compliant facility.
Dark Energy PreWorkout
Dark Energy is one of those supplements you need to be cautious of. Several years ago, the DA banned Dark Energy because it contains 1.3-dimethylamylamine, otherwise known as DMAA. DMAA is an amphetamine derivative that could be unsafe.
Your body needs time to rest and repair the damage done from strenuous fitness training. Muscle recovery supplements can help your body make the most out of downtime reduce soreness and inflammation. When you want to push through grueling training days to keep getting results, adding supplements can be a solid solution.
How Do Muscle Recovery Supplements Work?
Supplements work by delivering minerals and nutrients to combat inflammation, increase protein synthesis, provide fast-digesting carbs, add volume to your muscle cells, and regenerate ATP (energy). In turn, you can see better performance in the gym, increased muscle mass, blood flow, and endurance levels.
One of the most important aspects of recovery supplementation, aside from delivering key micronutrients, is making sure the supplements are easily digestible. Digestion is key to your body achieving maximum absorption. It’s pointless spending money on something to aid recovery if your body can’t digest it well. Alternatively, it seems counterproductive if the supplements leave you feeling bloated or sluggish afterward. If you’re not digesting it, you’re not getting your money’s worth.
Are Supplements Safe To Use?
There will always be controversy over whether a supplement is deemed safe. It’s important that you research the company you are purchasing from and the standards that they value. You’ll want to make sure your receiving quality products with the best ingredients you can afford. Some companies pack their products with fillers like silicon dioxide and vegetable gum or animal by-products like duck feathers.
You’ll want to know what their manufacturing process is and what kind of facility they manufacture it in. Some of the more reputable companies take pride in their procedure and share videos of the process they use on YouTube and their social media pages. Poor manufacturing conditions can cause product contamination. When you’re tempted to save money on certain supplements remember that the quality of the ingredients and manufacturing process are figured into the cost. Make sure the brand you are selecting aligns with the type of quality you are searching for.
5 Best Supplements for Muscle Recovery
1. Hydra-Charge from Kaged Muscle
Provides you with 5 essential electrolytes, sodium, magnesium, phosphorous, calcium, and potassium. Provides anti-oxidant support with their SPECTRA blend, consisting of herbs, fruits, and vegetables. Your body can not recover if it’s not properly hydrated. Hydration is responsible for all cellular activity, optimal organ function, and circulation. You can drink on this throughout the day for anabolic effects.
2. Orgain Organic Protein Powder
This is a pea/rice protein powder that has excellent absorption and digestive properties. Some people may experience bloating, painful gas, and cramping when taking whey or casein products and this makes a great substitute. This holds especially true for people with autoimmune diseases, poor gut health like SIBO, or histamine intolerances.
3. BCAA from 1st Phorm
This product is loaded with amino acids and vitamins that are easily absorbed. In order to get the most absorption possible from certain vitamins, it helps if the vitamin has been methylated in the formula. Methylation activity is responsible for several functions in the body in correlation with the nervous, immune, and cardiovascular systems. It can be on the lower end if you suffer from adrenal fatigue, thyroid issues, depression, anxiety, IBS, and poor sleep. Finding a BCAA formula where their ingredients have already been methylated means you’re more likely to get the full benefits.
4. GNC AMP Creatine HCl 189
Creatine is arguably the most controversial supplement on the market. Our bodies actually produce a steady supply of creatine all on their own but the bigger you get the more you’ll need and the body can’t always keep up with that demand. By adding a supplement like this you’ll see improved performance and recovery times because it will keep your creatine levels high and your muscles full. This brand actually has some impressive double-blind studies, meaning neither the scientists conducting the study nor the participants knew who was in the control group versus the test group. You can view those results on the description page at this link https://www.gnc.com/creatine-1/GNCAMPCreatineHCl189.html
5. PhytoMulti by Metagenics
This is probably not the supplement that comes to mind when you think of muscle recovery but it is possibly the most important. One look at the ingredient profile and you will notice it’s loaded with micronutrients and they are of the best quality. This is actually Practitioner Exclusive – meaning you’ll need a Practitioner from their network to order it for you, or you can dig around on the internet and find third-party suppliers. This supplement is loaded with the best organic fruits, vegetables, and herbs your body could ask for. It’s made for digestion and comes from one of the most reputable companies in the industry.
Supplement Ingredient Warnings
Look on the packaging for certifications like BSCG, NSF, and USP. These certifications likely mean there are no banned substances in the product and they contain exactly what the label lists. Be aware of any substances you can’t take such as alfalfa for autoimmune conditions like lupus, IGF-1 for military and DoD personnel, and banned substances by certain bodybuilding and powerlifting federations. Notice any added stimulants that you may not want. Some people have increased sensitivity to certain stimulants resulting in headaches and nervousness. Know what you can take and be sure to read the labels.
Everyone evaluates their must-have supplement list differently. The important thing to consider is that it’s a well-rounded list and you cover all your bases. You push yourself to your limits in training and your body needs recovery supplements with quality ingredients from a trusted source so you can get back to the grind.
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Real Ketones Review
The ketogenic diet is referred to as a low-carb and high-fat diet. If you are on a ketone diet for several days, your body will be in a state of ketosis, a nutritional state characterized by weight loss and high blood ketones.
Primarily ketosis is defined as a process in which your body uses ketones as the primary source of energy. It is imperative to note that incorporating a ketone diet can be very daunting, and the process of your body changing from glucose to ketones as the primary fuel source can take weeks. But with real ketones, ketosis can kick start within a short time.
What are Real Ketones?
Exogenous ketones are referred to as synthetic ketones. The supplements contain beta-hydroxybutyrate (BHB) ketone. The ketone supplements rapidly increase blood ketone levels and tend to mimic what happens during the process of ketosis when you adhere to a ketogenic diet. Exogenous ketones are beneficial for people who want to transition to ketosis without adhering to a ketone diet.
There are two forms of exogenous supplements:
- Ketone salts: The supplements are bound to a salt such as potassium, calcium, sodium, or magnesium. They are primarily found in powder form.
- Ketone esters are linked to a compound known as ester and packaged in liquid form. However, these supplements are not readily available in the market.
What are the Most Common Types of Ketones Supplements?
Exogenous Ketones Pills
They are specifically designed to help users lose weight faster and promote better sleep. The supplements are mostly the Real Ketones BHB making them have multiple weight loss benefits. The ketone pills contain melatonin, making them ideal for people having trouble sleeping.
Real Ketone Powder
The exogenous ketones powder contains beneficial electrolytes such as potassium, sodium, and calcium. They also have essential amino acids. The ketones powder is ideal for helping you lose weight.
4 Advantages of Real Ketone Supplements
1. Real Ketones Will Help You Lose Weight
When your body is in ketosis, it will tend to burn more fat, resulting in weight loss. Additionally, when your body uses protein or fat as a source of fuel, it will tend to work harder than when using carbs; thus, your metabolism will tend to be higher. It is also important to note that the ketone supplements contain D-BHB, a bioidentical ketone known to have several weight loss benefits.
2. Real Ketones Are Ideal for Endurance Training
Another reason why you should consider exogenous ketones is that they help in endurance training. Relying on ketones as an energy source means that your body can store more energy. Subsequently, your body may not need to work as hard. If you are a cyclist, runner, or any athlete, the exogenous ketone diets are beneficial for boosting your performance.
3. Real Ketones Will Promote Better Sleep
The ketone supplements are classified as outstanding nighttime supplements. When D-BHB is combined with melatonin, it helps to dramatically increase the body’s ketone levels and promote a healthy sleep cycle.
4. Reduce Appetite
The supplements will help regulate your blood sugars and allow you to feel full for longer. You will primarily avoid any food cravings and the urge to take a huge breakfast. They work to help you with intermittent fasting. Ideally, they are the best to control your appetite and help you achieve your fitness goals.
4 Side Effects of Ketones
1. Ketones Can Cause Digestion Issues
Taking ketone supplements may cause stomach upset in some individuals. Consequently, it can limit the supplements that you can take.
2. Irregular Heart Rhythm
If used improperly, ketone salts may cause electrolyte imbalances. Electrolyte imbalances can cause problems such as irregular heart rhythm.
Also, the ketone diet may decrease your blood sugar levels, leading to hypoglycemia and making you feel lethargic and weak. It is also important to note that the supplements which contain sodium are not ideal for people with high blood pressure.
Ketogenic supplements can cause dehydration. As with most diets, water is key. Make sure you drink a lot of water. Ketosis makes your body work in a new way; therefore it is critical that you make up for these changes with what the body needs most.
The exogenous ketones help induce ketosis for people who want enhanced athletic performance and are simply looking to cut some pounds. However, it is paramount to note that these supplements will unlikely induce ketosis if you consume an unsuitable diet. If you are thinking about taking these supplements, ensure you communicate with your doctor first. They will advise you if taking the supplements is good for your health.
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Maintaining a state of ketosis while on the ketogenic diet can be difficult for many. The temptation to eat that extra donut or piece of bread can be irresistible. When the balance between sugars, carbs and proteins is so delicate, eating too many carbs or sugars can be extremely easy. This is what makes the lifestyle change of the keto diet so difficult. Well, nutrition experts have sought a way to help you on your journey – nat ketones drinks. Ketone drinks help accelerate the time it takes your body to enter ketosis from days to minutes.
Ketones and Keto
When trying to lose weight, you may try out a ketogenic diet. The ketogenic diet involves eating low-carb, high protein food. Many people use the Keto diet to get fit. Since our bodies depend on glucose as a primary energy source, once you start using a ketogenic diet, your brain forces your body to utilize fatty acids instead because there are fewer glucose sources (carbs) entering the body. This combination leads to a loss in weight.
What are Ketones?
The body converts fatty acids into ketone bodies through a process known as ketosis. Ketones can be endogenous or exogenous. Endogenous ketones are those that the body produces. On the other hand, Exogenous ketones are artificial and are manufactured in the body with the help of aids like supplements. This post will look at one endogenous ketone and two exogenous ketones.
How Do Ketones Work?
Ketones supplements help one reach ketosis fast. A ketogenic diet to achieve ketosis may take weeks, but by using ketones supplements, your ketone levels may rise within an hour or two. It is a shortcut to ketosis instead of following a strict diet. When you take in exogenous ketones, BHB is ingested into your body, absorbed into your bloodstream, and releases energy.
Beta-Hydroxybutyrate (BHB) is one of the significant ketone bodies produced during ketosis. Experts associate BHB with numerous health benefits, but the main advantage is energy production. A 2018 research found that 100g of BHB can produce about 10500 grams of ATP (adenosine triphosphate). It is a lot of ATP, considering that 100g of glucose can only make about 8700 grams of ATP.
Therefore, BHB is a performance enhancer as it produces more energy. Even though it is endogenous, ketones drinks’ manufacturers have developed a way to manufacture BHB. Therefore, you can get the benefits of BHB by using these supplements.
- Exogenous ketones
We have two primary Exogenous ketones: ketone esters and ketone salts.
Ketone esters are substances that lead to a state of ketosis by binding an alcohol molecule to a ketone body. The liver quickly metabolizes these ketones, and the body can use them as fuel. However, naturally they have an unpleasant taste. So supplement makers include them in low quantities. However, experts have come up with valid research to prove the ketone esters efficacy. They are raw ketones hence their unpleasant taste.
Ketone salts are normally in the form of a powder. Manufacturers take the powder and bind the BHB to a mineral salt (usually either sodium, potassium, or calcium) or amino acid. This binding improves the the body’s ability to absorb the mineral. Additionally, ketones salts have a much more pleasant taste than esters which is why they are included in these supplements.
Ketones Drink Review
There are many ketones supplements in the market, and it helps to get an honest opinion on some of them. Ketones drinks are becoming more popular due to their potential benefits. Two of the more popular ketones drinks are Pruvit Ketones and Real Ketones.
Pruvit Keto OS Supplements
Pruvit (the company behind the supplements) claims that their product can help customers reach a state of ketosis within 60 minutes. It is a product that can provide you with an extra fast source of ketones instead of following through with a ketogenic diet.
It is gluten-free but does have some milk ingredients. Other ingredients include beta-hydroxybutyrate, caffeine, medium-chain triglyceride powder (MCT), ascorbic acid, malic acid, and Stevia (natural sweetener). Pruvit Keto OS supplement is a highly recommended supplement.
Real Ketones is another popular ketones supplement on the market. The difference here is the company claims the product is clinically proven to offer weight-loss advantages. Real Ketones contains both BHB and MCT, which guarantees a spike in your ketone levels. It has a fantastic taste because, in addition to ketones, it has a combination of electrolytes, including magnesium, potassium, sodium, and calcium. It is allergen free and non-GMO. An in-depth review of Real Ketones can be found right here.
5 Benefits to Ketones
1. Improve Athletic Performance
As mentioned above, athletes use these ketones drinks to enhance their performance. Studies show that the use of ketone supplements could improve athletic performance. In a study, athletes who took in ketones did cover more ground (400 meters) than those who took a carbohydrates drink. Also, by replenishing muscle glycogen, these ketones help athletes recover faster after intense workouts.
2. Help Repress Appetite
Many studies are demonstrating that ketones can reduce appetite. The ketones reduce appetite by affecting the hypothalamus, responsible for regulating appetite. A study found that people who took ketones supplements had less desire to eat than those who took a carbohydrate drink. Further, for those who took ketones supplements, hormones responsible for increasing appetite, such as insulin and ghrelin, were significantly lower than those of the other group.
3. Help Avoid Mental Decline
There is evidence showing that ketones fuel the brain during low glucose availability. Therefore, exogenous ketones can help someone suffering from Alzheimer’s disease. The disease impairs the brain from accessing glucose. Accordingly, ketones can cater to the brain, ensuring it does not decline.
4. Help You Achieve Rapid Ketosis
A state of ketosis contributes to decreased weight loss, reducing the effects of chronic diseases such as diabetes and suppressing one’s appetite. You can achieve ketosis by engaging in a ketogenic diet or fasting. However, the method takes a lot of time and effort. Exogenous ketone supplements help you achieve ketosis quicker. You don’t need to do a dietary change once you take the supplements, especially those with beta-hydroxybutyrate and MCTs.
5. Help Reduce Keto Flu Symptoms
You may experience keto flu due to carb withdrawal and electrolytes loss when taking a ketogenic diet. The keto flu cause symptoms such as dizziness, brain fog, fatigue, irritability, and headaches. However, by taking in ketones drinks, you can access electrolytes such as potassium, calcium, sodium, and magnesium. These electrolytes can help reduce these symptoms.
The exogenous ketone supplements can help you achieve ketosis quickly and add the number of ketones in your body. They have numerous other benefits, and it is recommended that you try them. They are the shortcut to innumerable benefits of a ketogenic diet.