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## How to calculate how many calories we need?

This article explains how to calculate the number of calories you need daily, whether you are at mass, definition, or to maintain a healthy weight.

To be able to calculate how many calories you need, you need two pieces of data.

The first is your basal metabolic rate (BMR, Basal Metabolic Rate) or a number that tells how your body consumes calories a day while at rest. BMR can be calculated using the following formula:

For men:
BMR = 66 + (13.7 * weight in kg.) + (5 * height in inches.) – (6.76 * year)

For women:
BMR = 655 + (9.6 * weight in kg.) + (1.8 * height in inches.) – (4.7 * years)

The second parameter is the amount of energy consumed by your physical activity (TDEE, Total Daily Energy Expenditure). Approximate value is calculated Lightest by choosing from the following list:

Most days you spend sitting (eg. No training with office systems):
Daily amount of calories to maintain weight = BMR * 1.2

Few active (eg. Light intensity exercise 1-3 times a week):
Daily amount of calories to maintain weight = BMR * 1.375

Moderately active (eg. Exercising 3-5 times a week, moderate intensity):
Daily amount of calories to maintain weight = BMR * 1.55

Active (eg. High intensity training 6-7 times a week):
Daily amount of calories to maintain weight = BMR * 1.725

Extremely active (eg. Daily exercise high intensity twice a day):
Daily amount of calories to maintain weight = BMR * 1.9

## How many calories enter the weight?

When you’re at the weight you simply have to enter more than you spend, that is the figure calculated before you add 250 to 500 more calories.

## How many calories enter the definition?

The daily amount of calories to maintain subtract 200 to 600 calories to start spending the energy stored in the fatty deposits. More than that is not healthy because except you will not have long-term consumption can harm the metabolism and health in general.

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## All about creatine | awesome body

In a sea of ​​sports supplements, it’s difficult to decide what to buy, in what form (tablet, capsule, liquid, powder …) and how and when is the best time to apply a particular supplement. One of the most common supplements is certainly creatine …

Creatine is nitrogen compounds that naturally occurs in the liver of a combination of 3 amino acids: glycine, arginine and methionine. In humans, the vast majority (approximately 95%) is stored in the form of phosphocreatine (creatine phosphate or CP) in muscle, and smaller amounts found in the brain, liver, kidney and testis. Once stored, creatine is transported into the brain, heart, and muscle tissue to be used as an energy source. Although it varies, the human body contains about 2 g of creatine. In addition to the internal synthesis of creatine can be entered through the diet with foods primarily of animal origin (some species of fish, red meat).

Bodybuilders and other athletes take creatine for several reasons. To start creatine serves as a backup power source when the level of ATP falls (briefly creatine plays a primary role in the regeneration of ATP). When the level of ATP falls keratin restores break the chain of ATP and helps to continue the intense muscle work, and that’s what every user creatine first notes – increased izdžljivost during intense training.

In addition to energy, the athletes using creatine for another reason: to increase muscle mass! Creatine causes what is called a volume increase of muscle cells. Basically, the more creatine stored in the muscles, the same will hold more water. This increased the amount of water that makes up its muscle size and strength. What is great in the matter is that for this effect are not needed Sunday. Usually, but after the filling step (which in the recent times longer recommended) obtained between 2 and 5 kg of additional weight.

The third benefit of creatine for athletes increase strength. This is an effect that is at least understandable but very welcome. Most users reported an increase in power from 15 – 25% after only a few weeks of use! About 95% of creatine is stored in skeletal muscle.

## Which form of creatine choose (tablets, capsules, liquids, powders, …)?

There are many different kreatinskih products, and you avoid them all. Should you’ve creatine monohydrate. You do not need anything that is combined with creatine monohydrate, or you need any other form of creatine, do not need a product not containing creatine or creatine with taste (actually completely without taste and smell), or you need creatine capsules .

## How to use creatine?

In each of creatine is essential solubility, if creatine enters the body undissolved can cause nausea in his stomach. So before using creatine should be stir to dissolve in water, it is best in warm water because it melts the best, and to make the most out of creatine is taken 5g pre-workout and 5g after training all depends on the individual needs .

Creatine monohydrate (creatine monohydrate) is the first creatine manufactured for bodybuilders. Monohydrate is a pure form of creatine that is commonly found in many pre-workout and post-workout products. Adding creatine into your muscle cells will be able to train more intensely and for longer which will result in a greater muscle mass.

• Improve endurance and stamina;
• Speed ​​up recovery after training;
• Encourage the development of lean muscle mass;
• Hydrates muscle tissue;
• Improve the flow of nutrients to the muscles.

## Use monohydrate

Creatine monohydrate can be used in two ways. The first way is charging creatine. This method is good for beginners who have not yet met with creatine. This method is based on the filling of muscle creatine saturation. During the first 4-7 days taken 20-30 grams of creatine per day. You can mix it with juice or water. After the filling is used 5-15 grams per day to maintain muscle saturation. Another method is taking creatine for an extended period, as a supplement creatine take 10-15 grams a day.

For best results, use creatine with dextrose (glucose) 30 minutes before training, and days when you do not train you use it in the morning.

## Side effects

The most common side effects when consuming creatine as an additional means (overdose and a little water) are stomach discomfort and slight dehydration. But with a daily dose of 20 g or less will not occur no adverse reactions. As with other resources to supplement the diet, and here it is advisable to increased consumption of water.

People with diabetes and / or kidney disease should also avoid taking creatine. Studies have shown that taking supplements can worsen certain cases. Also, taking a higher dose than recommended can cause kidney damage and increase the chances of developing kidney disease or damage. To be sure, consult your doctor before beginning therapy, which includes creatine.

Those who take creatine to build muscle mass should contact your doctor before taking this or any other additions to make sure that there is no danger to health.

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## Smoking cessation | What happens in the body after smoking

Thinking about quitting is the first step.
Take the next step.

Smoking cessation program?

One and only the only way is perseverance and a strong will!!

Every human being goes through different phases that occur within the body. Although all people are the same and therefore each of these stages may not be the same for all, the essence is always the same, and the chronological sequence of events could really surprise you.

WhyQuit published by a scientific proven process that provides an overview of the body of the first minutes of smokers stop smoking until five years after that, and it looks like this:

– The first 20 minutes: Blood pressure, body temperature and pulse return to normal.

– After 8 hours: tobacco smell disappears. Oxygen level returns to normal.

– After 24 hours: The risk of heart attack decreases.

– After two days: Nerve endings start re-grouped. Ability sense of taste and smell drastically improved.

– After 3 days: Breathing is easier. It is possible to walk and run faster.

– After 2-3 months: Improves blood circulation. Walking becomes easier, and lung capacity increases by 30 percent.

– From 1 to 9 months: Reduces sinus congestion and shortness of breath. Energy increases.

– After 5 years: For the 50 percent reduced risk of developing lung cancer, pancreatic or esophageal. Reduces the risk of stroke.

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## 11 Most Common Mistakes in Weight Loss

When starting a diet, usually with the goal of weight loss, first arming yourselves with a thousand details, Googling various forums, blogs and sites so you get confused amount of conflicting advice. Here are several tips that will help pave the way to an ideal weight.

Rely on improper tips for quick weight loss

Ask and invest in a good diet plan. High quality nutritionist will according to your ideas, agree a plan that you can follow and track. Will answer a thousand questions and give you the right guidance. All the money invested will pay off and you will save a lot of time looking for a variety of materials and advice. And remember, no rapid weight loss.

If you are unable to consult a nutritionist, read on.

Not counting calories

In a previous article, we explained the importance of caloric intake. This is the basis, the energy calculation is simple. You are entering the lower energy consumption of, you will lose some weight. It is therefore important to monitor the calorie intake and reduce it depending on the purpose. Of course, the so-called. “pure” food for fewer calories you offers greater nutritional value and better satiety. So usually the recommendation to consume unrefined foods, fresh vegetables and fruits. Lighter will achieve satiety with less food. Which brings us to the following error …

If you choose only healthy foods,i will lose weight

All foods release a certain amount of energy. So those “healthy”. If you eat too much, you will not lose weight. Olive oil is an excellent food source of unsaturated fat. Appendix tablespoons olive oil will enrich your salad and enter healthy fat in the body. One tablespoon of olive oil provides 119 kcal. Do not go overboard with začinjenjem salad, one tablespoon will be enough. Other fats enter from other sources.

“Healthy” snacks

Snacks are often shorter breaks between meals. While dried fruits can use after training for filling up glycogen reserves, nibbling dried figs or cashew nuts will not satisfy hunger, and you can easily overdo it.

Waiver of certain foods

Excessive waiver of “bad” foods will lead to them you just want more. With caloric and sweet foods should be moderate. For a common rule of thumb is: If 90% of your diet makes quality food, 10% of junk food-and you will not be thrown out of balance. Balls of ice cream here and there, red chocolate on Sunday, will not disrupt the plan, but with such ingredients should be carefully and specifically.

Skipping meals

Skipping meals you have not done any favor. The body during fasting begins to crave for fast and high-energy source. He loves sweet calorie foods. If you do not give up, and hang in there until your next meal, it is very likely that you will overeat and enter more than planned. Meals spread throughout the day as you prefer. Does not have to necessarily be 5-6, it could be the fourth

Too much juice

Drinking juices do not have the feeling that your calorie intake, but we bring them too. Unless it is not a declared bezkalorijskom beverage (such as Coca Cola Zero, Red Bull Sugar Free) fruit juices and sodas will slow down your progress. Choose water, unsweetened tea and coffee in moderation and bezkalorične drinks.

Avoiding exercise

Exercise you will achieve your goal faster and easier to shape your body according to your own wishes. Also, do not limit the cardio workout. Although cardio exercises help in fat loss, weight training will also consume a lot of calories, and you will be satisfied with their figure. And at the very end, the muscles require more energy to maintain than fat.

Monitoring progress only by weighing

While weighing measure your progress with something tangible, it should not be the sole timekeeper progress. If you exercise with diet, reshaping the body, muscle mass, you can easily cheat the scales. The muscles are heavier than fat, you will visually see progress even if the scale is in place. Measure the tailor meter, Take picture is, and vagajte most once a week. Make sure that all measurements are working in the same conditions, for example in the morning, on an empty stomach in the morning after an emergency.

Use a good workout as an excuse

You’ve done a hell of a workout, fair to perspire, you deserve a cake, or a hamburger. Well, do not work that way. The plan that was done to you, or you worked, including training in the recommended caloric intake. Training is not an excuse for overeating, but rather a tool for more effective coming to an end.

Stop blaming genetics

People like to make excuses. Genetics, hormones, heavy bones. Stop using excuses and get to work. The greater the likelihood that you are bad choices lead to unwanted looks, but bad genetics. As there is no magic remedy for weight loss, there is not such a bad genetics that keeps you in place. Certain conditions and diseases can slow down your progress, or you make it difficult to work, but I can not stop you on your way to the finish line.

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## Large amount of vitamins and minerals

Wheat grass is rich in vitamins A and C, even one of the richest sources of the same, and contains large amounts of vitamin E, F, K, B and B17 or Laetrile, but other enzymes such as proteases that facilitate the digestion of protein-like citokromia essential for cell respiration, amylase that facilitate the digestion of starch; lipase dissolving fat (hence good for weight loss), etc.

It is rich in beta carotene and the whole range of minerals such as magnesium, iron, calcium, manganese, copper, potassium, and antioxidants, primarily chlorophyll – which helps the rehabilitation and construction of cells, acts as an antiseptic and has a powerful effect against free radicals, in a way that reduces the possibilities of binding of carcinogens to DNA in the liver, but also in other organs. Its molecular structure is the same as the structure of hemoglobin, the iron atom makes a difference in the first and second atom of magnesium.

Thanks to its antiseptic properties, helps to fight viruses and bacteria, and also prevents the development of mold. Alkaline and therefore acts on the pH of the whole organism. It is known that helps those suffering from Helicobacter pylori, as well as digestive disorders and those suffering from ulcers – not only as a medicine but also in prevention.

Wheat grass contains the proper ratio of essential fatty acids, as many as 19 kinds of amino acids, including all 9 amino acids that the human body can not synthesize and can rightfully be called one of the best sources of protein (over 16%) because they contain more than meat and eggs. It is thanks to the interaction of vitamins, minerals, proteins, enzymes and antioxidants, which are great value found in wheat grass, this “little plant” is a true ally in the fight for health!

## Impact on health

It is known to act on multiple “fronts” – by strengthening the immune system and detoxification to rehabilitation colds, coughs, digestive problems and fever, anti rheumatic and skin diseases. It is effective in regulating blood sugar levels, helps the health of the teeth and oral cavity, normalize the thyroid gland, improves digestion, but also helps to more serious conditions such as cancer and heart disease and blood vessels, and for the treatment of anemia.

Conducted a detailed study, which involved 60 women who have suffered from breast cancer and underwent chemotherapy. It is the juice of wheat grass helped to mitigate the adverse effects of chemotherapy on the body, while at the same time does not affect its effect on malignant cells. The juice of wheat grass has a great effect on lymph cleansing.

As in the above case, most people consume processed wheat grass juice because it itself is harder to digest. In addition to healthy eating in stores where you can get wheat grass powder soluble in water, soups, smoothies and shakes, his precious little plant can grow themselves.

As the holiday, soak wheat and leave to sprout in a warm place. After germination, put in a pot where your wheat will continue to grow at a loose dirt surface. It would be good to then cover with a couple of newspapers and wrap a plastic bag, which should be pierced in several places, in order to maintain gas exchange inside the bag, but at the same time maintaining optimum humidity.

After a few days the earth to be discovered, but remains constantly kept moist. Container with wheat should be kept in bright, but not sunny. In the sun it is necessary to switch to ten days to two weeks later for a few days, in order to synthesize more chlorophyll before sowing.

You can cut the ordinary scissors and then prepare further depending on your personal taste – as juice, if a blade of cutting them lengthwise and pressed to drain in a juicer or chopped as an addition to salads, soups or other dishes – annealed.

Due to the simple farming, good preparation and quality ingredients, very easily can happen to overdo the use of wheat grass, if you do not know that actually has harmful consequences of excessive drinking – in some cases recorded the occurrence of headache and nausea, and swelling of the mucous membrane and throat. Manufacturers generally recommend powder teaspoon or two a day, which goes for juice that you have prepared yourself!

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## How to lose 1kg each month?

Each of us wants to be in good shape, and therefore it feels better. You’d be surprised how easy it is to reduce the number of calories you intake every day. Not a question of starvation or skipping your favorite candy, because the body needs a little bit of everything. Starvation and strict diets often have a negative effect. Instead, all you need is to relieve the amount of food that you enter, and when you are able to eat dietary

Here are a few tips that you can enter 100 calories less per day, which would result in losing at least one pound a month. Not bad, right?

• Chocolate cereals replace fruit.
• A glass of whole milk, replace the milk with low fat.
• Instead of two fried eggs, you eat two boiled.
• For dessert, make a fruit salad with orange and banana.
• Part of a meal that includes meat, replace with fresh mushrooms.
• If you can not without mayonnaise, eat a diet.
• Snack on dried fruit instead of candy.
• Prepare a meal of fresh vegetables instead of canned.
• Cut a piece of cake less, than usual.
• Prepare the meat to be cooked or baked instead of fried, and always combine it with fresh vegetables.
• Instead of five cubes of chocolate you can meet with the two.
• Instead of canned tuna in oil, you buy canned tuna in water.
• Serve the meat with less sauce.
• Eat a burger, but without the fries.
• Do not eat any fish with sauce, just enough lemon juice.
• Reduce the use of oil, and replace it with olive oil.
• You do not have to completely waive butter, but consume it in smaller quantities.

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## Did you know 1 boiled egg has…

• Only 75 cal
• 6g of protein
• Vitamins A, D, E and B12
• Zinc | Iron

Research shows that eating boiled eggs for breakfast can limit your calorie intake throughout the day by more than 400 calories.

Hard-boiled eggs are a great choice when you have no time for cooking because they are nutritious and speed of them can make a small meal with salad

Hard-boiled eggs provide good fats and monounsaturated and polyunsaturated ones. As soon as you take in less saturated and transfats and replacing them with monounsaturated and polyunsaturated fats stabilize blood cholesterol levels and thereby reduce the risk of heart disease. These healthy fats also regulate insulin in the blood, which keeps the blood sugar in a healthy range. This is especially useful if you have type two diabetes.

Proteins

Hard-boiled eggs are rich in proteins that are responsible for building muscle mass. According to the guidelines of the diet prescribed by the American Health Organization daily diet should consist of 10 to 35 percent protein, and 50 to 175 grams for someone who consumes 2,000 calories. One large hard-boiled egg has more than six grams of protein.

Eye Health

One of the main vitamins in eggs is vitamin A, which is responsible for the health of the retina in the eye, protects the membranes around the cornea and reduces the risk of blindness. Women need 700 micrograms per day of vitamin A, and men 900 micrograms. One large hard-boiled egg will provide you with 75 micrograms of vitamin A.

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## Potassium Facts Nutrition

Potassium is a mineral salt (electrolyte), which is essential to balance the pH level in the body fluids. Plays an important role in regulating blood pressure, preserving bone mass, the nervous system, heart, kidney, and muscle, and adrenal function. Low intake of potassium can cause potassium deficiency in the body and lead to a whole range of health problems.

People with a deficiency of potassium suffering from hypokalemia. There are two causes of this condition. The most common cause is poor or inadequate diet, which does not contain enough foods rich in potassium. People who suffer from diabetes and kidney problems, also have frequent problems with mineral balance.

Do you feel weak and constantly tired, then one of the causes of this condition can be a potassium deficiency. This condition involves problems with muscular coordination, difficulty with concentration, high blood pressure and an abnormality in the heart.

So, do you feel some of these symptoms, see your doctor.

### The importance of potassium-rich foods

If you follow a healthy, balanced and varied program of diet foods rich in potassium, there is no reason to be afraid of hypokalemia.

Potassium is found naturally in fresh fruits, vegetables, whole grains and dairy products.

Meat and fish are also foods rich in potassium, but only this type of diet foods will act to increase the acidity of the body and cause depletion of the reserves of potassium.

Potassium supplements are sufficiently widespread supplements on the market, but rather a small number of people reaching out to them. This is not necessary if you consume adequate food. In case you want to enter in the form of potassium supplement, it is best to first consult with your doctor, because the excess potassium can cause the same health problems.

Until your doctor gives the green light for supplements, so it is best to resort to additional portion of fresh melon, banana, strawberries or in cooked dishes, add a pinch of turmeric (a spice in curry).

Certain people need to know the precise amount of potassium entered, and are therefore forced to supplement potassium intake.

Bodybuilders and other athletes who are exposed to greater efforts, also have a need for potassium supplements. Do you exercise intensely and you note that releasing sweat and potassium, you should occasionally supplement its reserves. It is important to apply during the summer months, when and effortlessly increased sweat and lose electrolytes.
This situation can prevent cheating, so around the time of training, the normal protein shake is prepared with some of isotonic drinks, such as Gatorade’s.

### Which foods are high in potassium?

 Melons Apricots Bananas Oranges Avocados Strawberries Tomatoes Cucumbers Cabbage Cauliflower Pepper Eggplant Zucchini Brussels Sprouts Parsley Spinach Broccoli Tuna

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## Low GI Index Foods List

Here is a list of foods that are labeled as “low glycemic”. Such food is ideal for a more constant flow of energy (slower absorption, lower insulin response):

• Nuts
• Green Beans
• Fructose (the main sugar in fruits)
• Pasta (boiled for 5 minutes)
• Dairy products (low-fat milk, yogurt, ice cream)
• Fruit (SELF-plums, peaches, apples, oranges, pears, grapes, grapefruit) (containing fructose)
• Rice
• Sweet potatoes
• Oats
• Bran
• Most vegetables (Exceptions-carrots, corn, red vegetables)

Foods with a low glycemic index may benefit your health and your sporting performance. The fact that such food has a slower absorption, thus we ensure the long flow of energy. Such foods reduces the feeling of hunger, which leads to a controlled appetite.

By choosing carbohydrates with low glycemic index we reduce whimsical mood, and increase glycogen stores (clean up more carbs in our muscles), thereby reducing the possibility of storing the rest of glucose into fat cells. Now you can see that by controlling insulin can affect the mechanisms of storage of excess energy as fat.

So, if you’re on a diet, foods with a low GI is the right choice.

If you plan to eat before a workout, then choose carbohydrates with a low GI. Foods with such an index would reduce premature reduction in blood glucose before training which can lead to fatigue.

I do not know about you, but I have to be ready for every training 100% and you can not afford to decreased blood sugar in the middle of training that will lead to premature fatigue.

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## Protein cooling for summer days | Protein ice Cream

In the upcoming hot days, athletes with more muscle mass are faced with two problems: how cool and how to keep your food intake for optimal preservation of muscle mass.

For those who lowfat cheese favorite foods, ideas for innovative prescription never enough.

Here is one such:

Creamy cottage cheese (Milbona) 500g
1 dl milk (preferably the two ingredients are well-cooled)
Cube of dark chocolate (10g)
Vanilla extract (a few drops)
Liquid sweetener (Stevia) – to taste

All the ingredients are reintroduced into the bowl and mix with a stick blender, until the chocolate crumble into small pieces.

The mixture has the appearance, taste and consistency of yogurt ice cream, perfect for hot days.

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## Psyllium | solves digestive problems and helps in weight loss!

Psyllium | solves digestive problems and helps in weight loss!

One of the health problems associated with the modern world and the modern way of life is undoubtedly constipation. In this digestive problem, except food, can affect a number of factors such as stress, not enough fluids.

But nature has given us a solution!

One of the most effective herbs to resolve minor cases of imprisonment Indian plantain, also known as psyllium (Plantago ovata).

Psyllium is often used in phytotherapic purposes. Polysaccharide slime that contains absorb water and have the ability to increase its volume up to 15 times. Chippings and powder coatings obtained from Indian plantain is used as a source of fiber. This plant contains fiber, lipids, unsaturated fatty acids, iridoids (aukubozid) and a lot of mucus. The mucus in the intestine produces a substance similar to mucus. This is very important because of the effect of “lubrication” walled hoses.

Psyllium has no taste and fits in a number of combinations, and it is mostly consumed in the blender juices. You can use it for making bread. Except in Western phytotherapy, psyllium is often used in Ayurvedic and Chinese medicine.

By absorbing water, psyllium increases its volume by more than 10 times and creates a feeling of satiety, and is often used in weight loss Kurama. It is very effective and as an aid in treating hemorrhoids and other problems related to digestion, and helps with the regulation of elevated cholesterol.

Usage: 1-3 teaspoons of psyllium mix with yoghurt, water or juice and consume immediately due to the rapid conversion of the gelatinous mass. It is recommended to immediately drink an extra glass of water and boost your fluid intake throughout the day.

If you drink it for weight loss, you need to drink 30 minutes before meals, and during the use of psyllium is necessary to drink large quantities of water.

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## Different WHEY Protein Types

Milk is made ​​of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.

HOW MANY TIMES, drinking protein, you’ve heard the comment: “Why are you drinking that chemistry?”

Whey is a green-yellow liquid which is a by-product of cheese production (coagulation of casein). 10 liters of milk yielded 1 kg of cheese and whey liquid 9 liters. The most valuable component of whey proteins, consisting of lactoglobulin, lactalbumin, immunoglobulins, lactoferrin and albumin in blood serum.

Whey proteins contain all the essential amino acids, and their value and what they are completely digestible and usable. Also whey proteins are a good source of branched chain amino acids (valine, leucine, isoleucine). Higher biological value of whey protein compared to milk protein is the result of high content of lysine (40 percent) and cysteine ​​and methionine (2.5 times more). The utilization of protein in the body is an essential proportion of cysteine ​​and methionine, which is whey protein, about 10 times higher than in the casein.

Whey proteins are obtained by separation of whey various purification procedures.

Whey protein on the market exists in three forms: concentrate, isolate and hydrolyzate.

The concentrate contains 70-80 percent protein, while the remaining 20-30 percent carbohydrates and fats.

Isolate is a purer form contains about 95 percent protein, and thus provides a faster digestion.

Hydrolyzed whey protein is the most processed which means that this is the fastest form of digestion.

The concentrate is obtained by the ultrafiltration process. The resulting whey proteins are cheaper than other products that contain lactose something – which can cause allergies – and other contaminants – which can cause bloating and gas.

Isolate is produced using ion exchange. This process eliminates the production of vital biologically active fractions (immunoglobulin, lactoglobulin, and lactoferrin).

Another method for the preparation of the method isolates the micro or nanofiltration, which are obtained by whey proteins 90-94 percent pure, but also biologically active fractions are stored as the products under low temperatures and without chemical acidic conditions.

Source:fit-team.com