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Muscle building is a way to improve your strength and your health. The real question is, where do you begin? This article contains some excellent tips to get you on the road to building your muscles, improving your life. Read through the following article to get tips on how to effectively build muscle.
Quite often, people will mistakenly emphasize their speed instead of technique. Instead of trying to squeeze in as many reps as possible, focus instead on completing your reps slowly and correctly. Be patient, stay focused and complete each rep correctly.
When trying to build more muscle, you will need to eat more in general. Muscle weighs more than fat, and you need to be able to feed your muscles. Eat what you need to in order to gain that pound per week. Research different methods to increase you caloric intake. If you don’t see any changes in your weight within two weeks, you may want to think about ingesting even more calories.
It is important to warm up your muscles with stretching exercises to avoid injuries. When your muscles get stronger, they will experience a lot of additional stress that can make them prone to injury. By warming up, these injuries can be prevented. Before doing any heavy lifting, exercise for about 10 minutes then do warm up sets.
Every muscle building routine should contain three classic exercises. Dead lifts, squats and bench presses are important because they build bulk. These particular exercises not only increase your bulk, but they also ensure your body is well conditioned and help improve your overall strength as well. Try to include variations of these workout staples each time you exercise.
Provide your body with plenty of the right fuel on exercise days. You need to eat your calories about 60 minutes before you start your routine. This doesn’t mean you should overeat on workout days; you should, however, eat more on days that you work out than on days that you don’t.
Compound exercises will help you obtain the best possible muscle growth. These are exercises which are designed to work multiple muscle groups in a single movement. For instance, bench pressing helps you develop your shoulders, chest and your triceps.
Work opposing muscles at the same time by performing exercises that work the chest and back or quads and hamstrings. This practice alternates the stress placed on the two groups, so that one rests while the other one works. This allows you to engage in shorter, more intense workouts without risking injury.
Try learning your limits, but don’t stop exercising until you use everything at your disposal. Every time you do a set, don’t give up until you are totally exhausted and can’t lift the weight even one more time. When necessary, shorten your sets if you get too fatigued.
Incorporate plyometric exercises into your muscle-building routine. This is a good way to work on your fast-twitch fibers and develop your mass quicker. Since acceleration is required, plyometric exercises are not unlike ballistic moves. So when you do something like plyometric push-ups, you would pull your hands up off the floor, allowing your body to explode into the air as high as possible.
As you start developing your muscles, you will find some groups grow faster than others. A fill set can target problem groups. A set of about 25 to 30 reps is sufficient in order to target this group. Do this about 2 to 3 days after you worked on the group.
Try consuming a lot of protein before and after exercising in order to increase muscle mass. An ideal amount of protein is 15 grams 30 minutes before your workout, then the same amount after your workout. You can also get that amount of protein from a couple tall glasses of milk.
Creatine may help you achieve your goals faster. This supplements helps you train longer and harder when taken in combination with a diet rich in proteins and carbs. Consult your doctor to see if creatine supplements are a viable option.
Watch what you eat when you’re working to build muscle. Drink plenty of water because your body will lose a lot of fluids when you are exercising vigorously. In addition, your muscles are made up of 70% water. Make sure that you are not drinking too much alcohol as well, because this will start to break down your muscles tissues at a fast rate.
Take a creatine supplement. Creatine helps your muscles recover which will allow you to increase the frequency and intensity of your workouts. However, use caution if you take any other supplements. Always follow the directions for their use, and only take the amounts recommended.
Keep up your cardio regimen. It may seem as though cardio would reduce mass, it is actually an important part of muscle growth in that it strengthens the heart;s ability to cope with the extra load. Doing a moderate level of cardiovascular exercise for 20 minutes, three times weekly is likely sufficient to keep the heart healthy without impeding your muscle development goals.
If you have started a weight training program, you need to refrain from drinking alcohol. Even though one glass of wine once in awhile is okay, do not drink more than that. Alcohol is not at all helpful for building muscle mass.
It takes hard work and dedication to build muscle. Building strong muscles takes time, so do not expect overnight results. Apply the ideas from this preceding paragraphs towards your bodybuilding regimen, and you are sure to witness good results in front of the mirror soon.
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The key goal of any muscle building workout is to improve your strength. This means that you should gradually be able to lift heavier weights. It is a fact that you ought to be able to lift 5 percent more after every two exercise sessions. Analyze your progress regularly and if you aren’t seeing the results you are looking for, consider making changes to your workout. Keep in mind that recovery time is also important though, so you won’t see results if you don’t give your body some time to rest.
If you are interested in muscle development, you need some good advice to get you started. There are several successful methods for anyone to try, including those listed in this article. Take time and read each tip to absorb all the information provided for you.
Not all exercises are created equal, so be sure to do the exercises that address your specific goals. You should know different exercises allow you to focus on different groups, toning or building. If your goal is to build muscle, then you need to know which exercises can help you reach that goal faster.
Warming up and stretching is essential to developing your muscles. As you strengthen your muscles, you also place a heap of additional stress upon them that may increase the likelihood of injuries. If you spend an adequate amount of time warming up, your risk of injury will decrease. Prior to serious lifting, try light exercises for around five or ten minutes, then three to four light and medium warm-ups.
Don’t cut out carbs when building muscle. Your body needs carbs to survive the grueling workouts to which you are subjecting it. Also, if you don’t eat sufficient carbohydrates, your body will use protein as an alternative energy source. Eat just enough carbs to increase your body’s function, but don’t overdo it as it can lead to weight gain.
Set small short-term goals that are easy to achieve to help you reach the long-term results. You will need motivation in order to be able to keep going with this because it takes time. Your rewards can be ones that benefit your efforts in gaining muscle mass. For example, you can obtain a massage; they improve blood flow, and will help you recover on your days off.
Make sure to mix things up in your exercise routines. If you aren’t excited by your routine, then you will be more reluctant to work out. Use different exercises every couple workouts to ensure that you are targeting all of your muscle groups. By doing this you will remain motivated and help to prevent plateaus in progress too.
Creatine, like any other additive that you use, has to be taken in moderation. If you have any sort of problem with your kidneys, you should not take creatine. There are other side effects from creatine, including heart arrhythmias and muscle disorders like cramping. Teenagers are even more likely to have problems. Be sure that you are using these supplements exactly as they are recommended.
Work opposing muscles at the same time by performing exercises that work the chest and back or quads and hamstrings. This gives one muscle group a break while you work the opposite and also ensures that you don’t train unevenly and create muscle imbalances. As a result, you can increase your workout intensity because you are limiting the amount of time that you have to spend in a gym.
Building muscle does not necessarily entail becoming totally ripped. When it comes to choosing a fitness routine to build muscles, there are many choices. Consider each one carefully before committing. If you desire extremely large muscles than you will eventually probably need some supplements in addition to your diet and workouts.
Having a smart schedule focused on muscle development workouts will help you grow muscles while keeping you from injury. People new to workouts concerning weight training must limit their workouts to two times a week. More experienced individuals should try to go about three times per week.
Be sure that you limit yourself to working out at about three or possible four times in a week. By doing this, you are providing your body with time to rest and repair itself. If you overwork your body you have a greater chance of getting an injury and then needing to take time off to let it heal.
While becoming huge and muscly isn’t for everyone, building muscle tone and strength has many benefits everyone could enjoy. It can raise your self-esteem, provide your body with greater strength, improve the functioning of your joints, plus strengthen your lungs if it is done in conjunction with some form of light to moderate cardio workout.
Diet is an essential factor in the quest for muscle mass. Your body requires vitamins, minerals, proteins and carbohydrates to build your muscle to be stronger and larger. Protein shakes, for instance, make a particularly useful post-workout drink. Research shows that this can speed up the rate at which muscle fibers rebuild themselves.
If you are a beginner when it comes to lifting weights, you should make sure that your form is good before you try lifting for power. You will become stronger with time but you need to adopt good habits right now regarding your form and posture. Neglecting your form will lead to injuries later on.
Adults who are interested in muscle development might want to take a creatine supplement. Creatine makes you feel more energetic and helps you gain muscle mass. It’s been a top supplement in weight building for years. If you are high school age, do not take supplements because your body is still growing.
Take the ideas you’ve just read and incorporate them into your exercise routine. If you stay focused and dedicated, you will soon achieve the results you want. The process is not a speedy one, but by making use of advice like that provided here and applying yourself with diligence, you can build up the body you’ve always wanted.
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One problem that can plague a person trying to maximize their muscle-building results is individual muscle groups that grow more slowly than others. To target these areas, try using a fill set. Completing 25-30 reps of an exercise which targets that muscle group a few days after you’ve extremely worked it out will increase the visible mass.
Building a body of solid muscle can be done as a sport, necessity or just for fun. There is information in this article will help you build the muscles of your dreams. You can read this information throughout the rest of this article.
Read up on the subject, so that you are performing the right kind of exercises to achieve the muscles you desire. Different exercise techniques have been found to work best on specific muscle groups, whether you are toning or building muscle. You should use a variety of exercises that target different groups of muscles.
Include the “big three” exercises in your exercise regimen. These particular exercises are dead lifts, bench presses and squats. These exercise add muscle mass, improve balance, and make your body stronger and more agile. Vary these exercises regularly.
If you are trying to build muscles, remember that carbohydrates are important! Carbs provide you with energy that you will need for your workout. By not consuming enough carbohydrates, your body is going to use protein for energy. Get enough carbs that your body needs for functioning, and you can have the fuel you need to get through your exercise.
Creatine supplements should be used carefully, especially if they are used for several months or more. Avoid these all together when you face issues with your kidneys. Another possible effect of creatine supplementation is adverse effects on the heart muscle, including arrhythmia and heart muscle cramps. People who are still growing are at the greatest risk of potential harm. Adhere to the recommended quantities for your safety when using these supplements.
If you’re planning to engage in extreme cardiovascular exercise, leave your weight training on hold for a while. Cardiovascular exercises are necessary for fitness but may interfere with your attempts to bulk up by strength training. The best way to build your muscles effectively is by concentrating on a strength-training routine.
After you workout, stretch to help your muscles recover better. If you are under the age of 40, every stretch should be held for a minimum of 30 seconds. However, if you are over 40, hold the stretch for a little longer, 60 seconds at least. This helps to prevent injuries after you have exercised to build muscle.
Create illusions that you appear to be larger than what you actually are. You can achieve this by focusing your training efforts on your chest, shoulders and upper back. Your waist will appear smaller, making your overall body look larger.
Hydration is a vital component in weight training. If you’re not staying hydrated, there is a greater risk of injury to your muscles. Furthermore, hydration is vital to the process of building and keeping muscle mass, and therefore plays multiple roles.
Do some plyometric exercises. These sorts of exercises will help you enhance your fast twitch muscles, stimulating greater muscle development. Plyometrics are similar to ballistic movements since they involve acceleration. For example, when you do plyometric push-ups, let your hands come off the floor, propelling your body upward.
Eat foods rich in protein before you workout and afterwards if you want to grow muscle. Try eating 15 grams 30 minutes prior to your workout, followed by another 15 grams once you finish. This is like drinking a couple of glasses of milk each time.
Don’t exercise more than three or four times per week. If your workouts are providing an appropriate challenge, then your body is going to need restful periods to repair and recuperate in between exercise sessions. When you workout too much, you can make your body overwork itself and not build muscles and get into shape properly, so you won’t get the results you’re seeking.
Your diet should be tailored to fit your bodybuilding goals. You need to increase protein and carbohydrates while reducing your fat intake. But, this doesn’t entail an increase in the amount of food you eat. It means that your diet should be more balanced. Also, talk with your doctor or nutritionist about adding vitamins and supplements to your regimen.
Pre-exhaust weak muscle groups to ensure that you hit all the areas you want to target. For instance, your biceps could fatigue before lats on rows. Isolating your lats with an exercise like straight-arm pull-downs will help you to tire them out while allowing your biceps to relax. Your lats can get exhausted and when doing rows, make sure that your biceps do not limit you.
Be picky of what moves you go heavy on, as some are unfavorable to excess weight. It is quite possible to sustain an injury by doing neck movements, split squats and dips, as they can place joints in precarious positions. Heavy loads are best saved for larger muscle groups, such as those involved in completing presses, rows, and squats.
Focus on goals that you can really meet when you start building muscle. The best results are gained over the time of doing hundreds of workouts. Trying to achieve unrealistic results through the use of steroids or other unnatural stimulants can result in serious, long-term health problems.
You must think smart when you are going to do squats. Bring the bar down so that it rests near the middle of the traps. This technique puts extra pressure on muscles related to your hips, as well as your hips themselves, allowing you to squat more weight than you ordinarily would be able to squat.
Remember to do your stretches before you begin exercising. Stretching helps to warm-up your muscles, which prevents injuries. Stretching after a workout helps your muscles enter recovery phase, building up more new muscle tissue. Regular massages can also be useful for helping you to relax and encourage muscle recovery, which is part of building strong muscles.
With some luck, the information in this article has been helpful for your muscle building and weight training routine. Take note of some of these tips, and read them as often as you need to in order to put the information to use. Soon you will be on the road to reaching your fitness and bodybuilding goals.
An Ideas Analysis Of Real-world Solutions Of Muscle Building
Have a reasonable goal in mind. Building strong healthy muscles takes time so be patient. Cheating by using steroids, stimulants, and other substances can harm your body in both the short term and the long term, and may lead to chronic health problems.
As always, finding good information is the first step in any endevour. Researchers have studied the science of strength training and have determined that there are some methods that work better than others. Remember the tips in this article so you can use these skills in real life.
Form is most important. Do not get caught up sacrificing the correct form trying to go faster. Slower repetitions that put your focus on the technique will give you much better results than just attempting to perform the same repetitions as fast as you can. Just make certain to take your time, while making sure the exercise is being done correctly.
Build your bodybuilding routine around the bench press, the dead lift and the squat. All of these exercises are thought to be the basis of effective bodybuilding routines, which is true. These exercises are proven to increase bulk, build strength, and increase overall conditioning. Try to do these exercises in each workout, somehow.
Always include three core exercises in your routines. These mass-building exercises include dead lifts, squats and bench presses. These exercises make you bulkier as well as helping to condition your body and increase strength. Do some variation of the “big three” exercises regularly.
Don’t forget about carbohydrates when trying to build muscle. Your body needs the energy carbohydrates provide and if there aren’t enough, your body breaks down protein and uses it for energy. Get enough carbohydrates for energy and enough protein to build lean, sculpted muscles.
Short-term goals which are reasonably attainable are a great way to motivate yourself through rewards. You must stay motivated constantly to build muscle, since it takes a while. Why not pick rewards that will help your muscle development efforts? For instance, you could get a massage. A massage improves your blood flow, and it assists you in recovering faster.
Mix your routine up from time to time. Your muscles will soon get accustomed to your workouts and you will cease to see positive results. Change your routine regularly to work on different groups of muscles and keep things challenging enough. If you alter your workout, it’s more likely you’ll enjoy it and stay committed.
Be very cautious if you decide to use creatine in your muscle-building program, particularly if you continue taking it for long periods. People with kidney problems are generally advised to refrain from creatine use. Furthermore, creatine has been linked to muscle compartment syndrome, muscle cramps, and heart arrhythmia. Young people in particular are at risk. Make certain that you are taking these supplements in their recommended safe quantities.
If your goal is to build muscle, you must increase your protein consumption. Protein is essential to the maintenance and growth of muscle; working out without eating protein can result in loss of muscle. For each pound of your total body weight, you should aim to consume 1000 milligrams of protein.
Building muscle does not necessarily entail becoming totally ripped. There are a variety of muscle routines targeted at different goals, so it’s helpful to determine what exactly you want to achieve. Supplements will be required if you wish to build your muscle mass to a greater extent.
Eating protein rich foods both before and after exercising has got to be one of the most important things as you’re trying to build up your muscle mass. A good measure is to take in 15 grams a half hour before you train and 15 grams after you are done. You can also get that amount of protein from a couple tall glasses of milk.
One way to get around limiting muscles is to pre-exhuast them prior to working other muscle groups. Biceps can tire out before your lats when you’re performing rows, for example. This can be remedied by doing an isolation exercise, such as pull-downs, that work your lats without emphasizing your biceps. If your lats are pre-exhausted, your biceps won’t be limiting you when you go to do your rows.
Carefully choose the exercises that you include in your routine; certain ones may actually make it more difficult to build muscle. Neck work, split squats and dips sometimes include unfavorable joint positions that can put you at risk for serious injury. Keep the higher weights to exercises which are easier to complete, such as rows or standard squats.
Make your short-term goals achievable. Although it could be tempting to do three hundred pound squats at first, this could cause injury. Try to improve during each routine. Sometimes you may actually surpass your short-term goals. This may encourage you and motivate you to continue exercising.
Use this advice wisely in your actions and in your life. You will most certainly get the body of your dreams if you have the will. Although you can’t do it overnight, you can do it. Utilize these tips, and soon, you’ll achieve the muscle mass you’ve been striving for.
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Opportunity mapping in terms of technological breakthroughs A further section of the Whey Protein Ingredients report gives an interpretation of Production, Revenue, Price and Gross Margin , Company Basic Information, Manufacturing Base and Competitors of the Whey Protein Ingredients market for each region, product types, and applications. Moreover it covers the imminent scope of the Whey Protein Ingredients market. Have Any Query? Ask Our Expert @ : https://www.marketreportsworld.com/enquiry/pre-order-enquiry/10921959 Product classification, of Whey Protein Ingredients industry involves- Type1, Type2, Type3. Some of the applications, mentioned in Whey Protein Ingredients market report- Application1, Application2, Application3. This report provides pin-point analysis for changing competitive dynamics It provides a forward looking perspective on different factors driving or restraining market growth It provides a six-year forecast assessed on the basis of how the market is predicted to grow It helps in understanding the key product segments and their future It provides pin point analysis of changing competition dynamics and keeps you ahead of competitors It helps in making informed business decisions by having complete insights of market and by making in-depth analysis of market segments Purchase Whey Protein Ingredients Market report @: https://www.marketreportsworld.com/purchase/10921959 Whey Protein Ingredients Market Forecast 2018-2023 The Whey Protein Ingredients industry research report analyses the supply, sales Price,futuristic cost and market status comprehensively. Production market shares and sales market shares are analysed along with the study of capacity,Production and revenue. Several other factors such as Growth Rate,gross margin, price, cost, and consumption are also analysed under the section Analysis of Whey Protein Ingredients Market. Lastly, This report covers the market landscape and its growth prospects over the coming years, the Report also brief deals with the product life cycle, comparing it to the relevant products from across industries that had already been commercialized details the potential for various applications, discussing about recent product innovations and gives an overview on potential regional market .
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It’s not enough to merely psych yourself up. There are proven techniques for cranking your workout motivation up to 11. From months in advance to when you set the barbell down, we present the 30 best steps to boost your drive to grow stronger, bigger, and better. From a local NPC event to the Olympia, a bodybuilding contest is the best way to witness firsthand what’s possible. As a side benefit, you can interact with like-minded people, reinforcing your aspirations. Olympia Week features “Meet the Olympians” on Thursday evening. Throughout the rest of the year, champion bodybuilders also appear at fitness expos and sometimes stores and gyms. Make the effort to shake your favorite champ’s hand and, perhaps, ask a question, closing the gap between two-dimensional photos and 3-D reality. If you have options, choose the gym that best meets your workout goals, one that is uncrowded, well-equipped, and populated with members simpatico with your goals. Be aware that atmospherics—decor, music, temperature, the behavior of others, and much more—can affect your mindset in ways you may not even be conscious of, so trust your instincts during a tour or trial run. Even if the right gym is twice as far from home and $200 more annually than the wrong gym, it’s probably worth it.
There is a ton of bodybuilding information out there. If you choose to build muscles then you need to try and understand what the needs of your body are. This article is packed with useful information that will make it easier to plan a muscle-boosting regimen.
It is essential that you consume enough vegetables. Often, vegetables are overlooked in a muscle development plan, in favor of the emphasis on proteins. Vegetables provide valuable nutrients that foods high in proteins and carbohydrates generally lack. You will also get a lot of fibers from vegetables. Fiber allows the body to use protein effectively.
One common mistake is to be more concerned with the speed of your workout than the techniques you use. Try doing your usual routine slower to focus on the techniques. You will not benefit from quickly repeating as many exercises as you can. Go slowly and make sure you use correct form.
Before you start trying to build muscle, determine which exercises are most likely to yield the desired results. You should know different exercises allow you to focus on different groups, toning or building. Be sure you use methods for building muscle and use a number of exercises for working your various muscle groups.
Proper warm ups are critical if you want to build muscle mass. As muscles gain strength, they will undergo greater stress, and will thus be more vulnerable to injuries. If you take the time to warm up first, you can do your best to prevent any type of injury from happening. Before doing any heavy lifting, exercise for about 10 minutes then do warm up sets.
When working to build muscle, make sure you are consuming plenty of protein. Protein is an essential building block and is the main component of muscles. When your body lacks the protein it needs to effectively build muscle, you will have much less success in achieving the muscle mass and physique you seek. Try to eat low-fat lean proteins with two out of three meals and at least one of your daily snacks.
A great way to motivate yourself is by making short-term goals and once you reach these goals, reward yourself. Achieving long term goals requires that you provide yourself with motivation along the way. Your rewards can even be beneficial for further muscle gain. If you were to treat yourself to an occasional massage, it would help your recovery by increasing blood flow to your muscles, helping you relax, and alleviating soreness, allowing you to return to your workouts well-rested.
Trying to build up muscle mass while you are engaging in marathon training, or other tough cardio workouts, is not advisable. Cardiovascular exercises are necessary for fitness but may interfere with your attempts to bulk up by strength training. Focus on a healthy balance between cardio exercise and weight training.
Compound exercises are essential to achieving optimal muscle growth. These exercises use several muscle groups in one lift. The traditional bench press, which engages muscles in your shoulders, arms, and chest, is a fine example of a compound exercise.
Keep every one of your workouts to less than 60 minutes, maximum. Your body will begin to produce cortisol, due to the stress it’s enduring, if you push beyond sixty minutes. Cortisol blocks testosterone, which causes less efficiency during workouts. If you keep your workouts under sixty minutes, you will reap the rewards of your efforts faster and enjoy the benefits of your hard work.
Don’t rely on your “limits” to know when to stop a set, instead allow your body to physically be exhausted. When completing a set of exercises, keep pushing yourself until you cannot complete another push-up or lift the bar one more time. If you need to, reduce the lengths of your sets as you get tired.
When you lift, it is OK to fudge a little. You can utilize a small bit of body weight if you need to squeeze out a few extra repetitions so that your workout is maximized. You don’t want to cheat a lot, though. Maintain a rep speed that is controlled. Do not compromise your form.
Focus on the “big three” exercises of squats, bench presses and dead lifts to build muscle quickly. They are the three most powerful exercises to promote fitness and increase the strength of your muscles. You can add various exercises to your regimen, but these must be your core.
You can get stronger with a strict and effective workout routine that focuses on muscle development. Focus on strength training and try lifting more weight from one workout to another. When you first begin working on your muscles, you should see a 5 percent increase in the amount you can lift after every other session. If you’re not meeting goals, rethink your routine. It is possible that you are not fully recovering between workouts if you seem weaker than you did in a previous workout session.
Make your goals reasonable when trying to build muscle. The best results are gained over the time of doing hundreds of workouts. Using dangerous substances such as steroids or stimulants can permanently damage your organs, leading to ill-health or even death.
You must think smart when you are going to do squats. Use a point near the middle of the traps when lowering the bar. By doing this, you place more load on the muscles of the lower body, including the thighs, buttocks and hips. Using these muscles will allow you to lift more weight.
If you are trying to build muscle, monitor what you eat and how much of it you eat. Staying hydrated is always important, but it is even more so in building muscle since up to 70% of muscle mass is water. Avoid drinking too much alcohol, as it can degrade muscle tissue a lot.
As was discussed earlier, it’s critical you provide your body with what it requires to properly transform your physique. Building muscle can be done several ways; make sure you understand the best way to increase your muscle tissue. If you take the advice you just read, you’ll be well on your way towards your muscle-building goals.
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These protein powders are toxic to your health, study says » RELATED: 5 tips for your homemade smoothie that will help you lose weight Researchers from the Clean Label Project , a nonprofit that focuses on the health and transparency of consumer product labeling, recently conducted a study to determine possible dangers associated with protein powders. “You diet. You work out. You try to eat healthily. Often this means incorporating a protein powder into your daily routine. But what’s REALLY in the protein powder that so many of us reach for to put in our morning smoothies?” the scientists wrote in a statement . “We wanted to find out for ourselves.” To do so, they examined 134 of the top selling protein powders from 52 brands, according to Amazon and Nielsen. They then screened them for over 130 harmful ingredients, including heavy metals, pesticides, an industrial chemical used for plastics called BPA, and other contaminants linked to cancer and additional health conditions. » RELATED: 3 healthy coconut products to buy After analyzing the results, they found that more than 50 percent of the powders had detectable levels of BPA and over 70 percent had detectable levels of metals, including lead and cadmium. While BPA is commonly found in plastic water bottles, lead comes from water pipes and cadmium is an active component in battery acid. Furthermore, they discovered the organic powders on average had more than twice the amount of metals than the non-organic ones.
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Fear not if you already have excess sebum: Replenishing PS will not make skin oilier. The oil, bacteria, and dead cells that accumulate on linens can trigger acne, since they can be transferred back to your skin while you sleep, leading to clogged pores, explains Shah. If you tend to sleep facedown, the pressure from your pillowcase can also trigger trouble. Change pillowcases regularly (every two or three days) and be sure they’re made of natural fabrics, which are more breathable and transfer less oil and debris. Avoid using fabric softener and dryer sheets on your pillowcase, since they leave behind a pore-clogging waxy residue. And any bedtime routine should include gently washing your face before hitting the sheets. This not only helps keep bedding clean but also protects you from the damaging effects (breakouts plus wrinkles) of leaving makeup, pollutants, and bacteria on skin overnight. One more reason to keep your diet clean: High-glycemic foods (like re ned carbs) set off an insulin spike, which can stimulate a hormonal cascade that causes in ammation, oil secretion, clogged pores, and acne ares, explains Shah. Dairy can also trigger outbreaks, possibly due to milk proteins like whey and casein, which release hormones that can cause acne. But not all dairy products have this effect: Yogurt, for instance, doesn’t seem to upset skin.