Which Protein Powder is Right For You?

Not all protein is one and the same, and with thousands of different products available to you it becomes quite difficult to make a choice. Should you buy whey protein isolate, concentrate, or casein?

All are good choices, but it solely depends on what you want to implement into your healthy diet regimen. Let’s take a look at these various protein powder categories, and help you make the right choice before any money is wasted during the process of trial and error.


Concentrate Protein Powders
Concentrated protein powders are your first choice since they are generic in use. Protein is the building blocks of life as most have heard, and what this means is that you need protein to function properly. Concentrate protein powders allow your body to moderately process the amino acids during digestion, and use them over the course of 2-3 hours. An example would be Syntrax’s Matrix, which may be great for lean muscle growth diets as well.


Whey Protein Isolate
This type of protein is fast digesting and preferably should be consumed after your daily fitness regimens. Isolate protein powders are some of the most improperly used supplements since people do not know the difference between concentrate and isolate. Sure, a lot of brands use mixtures for their protein, but it is the first ingredient that counts when reading supplement labels.

Optimum Nutrition’s 100% Whey is one of the most trusted isolate proteins on the market for the past few decades since they have a GMP certification. A little trick you might not know is consuming whey protein isolate right after a full night’s sleep, which allows you to possibly replenish the nutrients quickly that were used during rest.


Casein Protein
casein protein - optimum nutritionCasein is a bit tricky if you believe that you should not consume anything else after 8pm. This is a common misconception because most people do not understand that your body is fasting while you are asleep, which means it’s in need of protein to assist with the body’s repair and growth process during rest.

The protein you consumed at dinner has most likely been used up by this point, so casein protein comes in and saves the evening since it has a slower digestion rate than any other protein available. Casein protein, like Optimum Nutrition’s Casein, is basically being drip fed to your body throughout the night.


The Other Protein Powders
Two other protein powders you should familiarize yourself with are mass gainers and vegan protein.

  • Mass Gainers – Just as the name entails, this protein powder is used to possibly increase your body’s mass, which allows you to “bulk up” by converting the weight gain to muscles. These proteins contain high amounts of calories and should not be taken unless you seek to gain weight.
  • Vegan Protein – Vegan protein powders contain no dairy based protein, and are therefore derived from plants and legumes primarily. This supplement is used by those seeking to follow a vegan diet and/or is lactose intolerant. A good example of this is SDC Nutrition’s All Time Ve.


Choose the Right Protein Powder
You are now able to familiarize yourself with the primary protein powders that you run into on today’s market, and the choice is yours since you are the one that knows what fits in with your diet. Be sure to check your ingredient labels to make sure there aren’t a lot of sugar fillers ruining your protein content.

Gut Bacteria Changes with Weight-Loss Surgery

Source: Med City News

Weight loss surgery is medically referred to as Bariatric Surgery, which is an invasive procedure used on patients who normally are obese or want to get rid of excess body fat. Recent studies conducted in Sweden suggest that gut bacteria found after bariatric surgery encourages further natural weight loss potential. According to the study, patients were able to not only get rid of the fat physically with external equipment, but also may possibly had “good” bacteria fighting away any fat trying to return back.

Simplifying the Research
The study was conducted of two groups containing 7 women each. Each group differed in the type of procedure used since there is more than one way to get the task done correctly.

The first group underwent a bariatric surgery where they use the top of the stomach to create a small pouch, which is connected to the small intestine and known as the Roux-en-Y gastric bypass.

The second group of women had their stomach made smaller from the use of a band and staples, which is called the vertical band gastroplasty. Both weight-loss surgeries can have positive results, but something interesting in the research was found within their gut bacteria.

The “Good” Bacteria
The gut bacteria found within the gastric bypass patients were found to have a significant difference in their composition when compared to bacteria in the ones who did not have this surgery. The women that underwent vertical band gastroplasty did not show a consecutively significant difference in their bacteria compared to women who have had no surgery, so this was interesting enough to further research the changes in gut bacteria that were found.

Mice that were raised to not have their own gut bacteria were brought in for further testing, and the results were truly unique. The mice were transferred bacteria from patients that underwent the two types of surgeries, and also to obese patients that never had any surgical treatment for their disorder.

The mice that received the gut bacteria from gastric bypass patients took on 43% less body fat, opposed to vertical banded gastroplasty patients whose bacteria only decreased body fat by 26%. These findings are conclusive with previous research and give the researchers more reason to look into the gut bacteria further.

More Research is Required
This is no definite solution since they do not know if these “good” bacteria are around in the long term, which would be around 20 years after surgery, but it does tell them that more research needs to be made into probiotics (the good bacteria) once more information has been found. The only issues holding these researchers back is the small group used for test subjects, and the fact that these gut bacteria in bariatric patients were not compared to the ones that existed prior to surgery. The second stage of testing is concluded, and the next is still to come.

Bariatric patients undergo a pretty serious surgery, and taking care of your body before and after bariatric surgery is the best way for a speedy recovery. Nashua Nutrition has high quality bariatric-specific supplements that possibly support the process of healing before, and after surgery through adhering to scientific principles.

Source: http://www.livescience.com/51739-bariatric-surgery-gut-bacteria.html

Breakfast Recipe: Vanilla Chocolate-Chip Pancake

Protein pancakes can put a fun twist on your breakfast. Protein pancakes give you the opportunity  to consume one of your favorite foods without feeling guilty about extra calories. This vanilla-chocolate chip recipe is used to provide your body with the healthy proteins, carbs, and dietary fats it needs. These macronutrients allow you to possibly focus better throughout the day, to have the energy to work proficiently, and to repair any muscle cells that are sore from last night’s training program.

Protein is a popular and valuable macronutrient that your body requires to function properly, and it also keeps your stomach feeling full to prevent the urge to snack on unhealthy treats. You don’t have to be a bodybuilder to feel the need to use the recipe. Try out this recipe from Men’s Fitness.

Protein Chocolate-Chip Pancake Recipe

Rating: 51

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Serving Size: 1

Protein Chocolate-Chip Pancake Recipe


  • 1 Scoop Vanilla Protein- Optimum
  • 1 Scoop Almond Meal
  • 2 Large Egg Whites or ¼ Cup Egg Substitute
  • ¼ Cup Water
  • 1/2 Cup Dark or Raw Chocolate Chips
  • Optional Ingredients:
  • 1 TSP Stevia (for extra sweetening)
  • 1 TBSP Flaxseed Meal (extra fiber, antioxidants, omega-3 fatty acids)


  1. Combine all ingredients into a medium mixing bowl and mix thoroughly until no lumps of protein or meal is left. Some proteins may be difficult to mix with a spoon, so use a blender to mix all ingredients except the chocolate chips, which are added and stirred in after blending.
  2. Using a nonstick pan, adjust your stove to medium and wait for the pan to heat up.
  3. Pour mixture into one spot and allow it to naturally spread into circles. Sift chocolate chips if necessary.
  4. Wait for the top layer to become filled with air bubbles, and then flip the vanilla-chocolate pancakes over.
  5. Cook for an extra minute before shutting off heat and transferring pancakes to your plate. Ensure pancakes are cooked thoroughly to prevent any consumption of raw eggs.

Say Goodbye to Summer Weight Gain

Summer weight gain is a common occurrence for most of us. It happens to fall into the season of barbecuing and having good laughs with a tasty alcoholic beverage or two. The downfall to these summer activities are that the foods contain higher amounts of calories, and alcohol is no stranger to containing empty calories, which means they are not used for anything by your body.

Some easy tips for possibly beating summer weight gain are:

  • Eating fewer calories
  • Drinking water prior to eating
  • Eating only what you require
  • Staying physically active


Extra Calories Means Weight Gain

A higher calorie intake is only for those seeking to gain muscle mass, so if this doesn’t apply to you then something needs to change. By lowering your calorie intake, you will possibly decrease the chances of weight gain. This means less barbecue sauce and alcoholic beverages!


Drink Water Before Each Meal

waterThis is an old method used for keeping extra calories from being consumed. You drink a glass of water prior to your meals so that your body is already feeling full. An interesting fact is that your body sometimes sends mixed messages of being hungry, when in reality you could be dehydrated.


Eat What You Use

Calories are meant for providing your body with energy, so the excess calories being consumed and unused become fat deposits over time. In order to keep your body free of summer weight gain, choose to eat enough calories that fit your daily needs. For example, a construction worker lifting materials all day needs more calories than someone who works at a desk.


push-upsStay Physically Active to Keep the Fat Away

Being physically active is the second most powerful tool to use against fat gains – nutrition being your first. You can accomplish this by taking a nice morning run for 30-45 minutes (before the heat gets intense), and also by implementing resistance training. No gym is required to accomplish being physically active, and bodyweight training exercises can even be performed comfortably at home. Other physical activities could be sports, jumping rope, swimming, and even hiking.


Keeping the Summer Weight Gain Away

The tips provided are going to possibly prevent weight gain from occurring. Each person has a different body, so some things may or may not help you in this type of prevention. However, excessive calories are in fact one of the leading reasons for weight gain, and therefore more focus should be placed into what you are consuming, and then complementing your diet with good old physical training a few days each week.

Fitness Motivation To Stay On Track

Whether you haven’t worked out in years or are just getting back in the swing of exercising after a vacation, fitness can sometimes be challenging to stay on track with — especially when you haven’t exercised in a while. With hectic schedules, it can be very easy to miss a day at the gym or your favorite pilates class. What can be even more frustrating is having friends that never miss a workout and are always raving about them. The good news is that everyone can become just as motivated as your friend who can’t seem to stop smiling about being fit. Here are some tips that will get you smiling before and after your workouts.

  • Rise and shine! Wake up earlier in the morning. Get your workout gear out the night before and wake-up 30 minutes earlier in the morning to get your workout in. When the alarm goes off, turn a lamp on so that you’ll wake-up faster. People who workout first thing in the morning are much more likely to stick with their fitness routine than those who choose to workout after work or school. When you exercise first thing in the morning, you don’t have to worry about an unexpected event getting in the way of your workout in the evening.

    source: sugargospice.com
  • Find your niche. Maybe you didn’t enjoy Crossfit or your last spin class, but that does not mean that you are going to dislike every form of fitness you try. Fitness is for you, you just need to find a style of exercise that works for you. Continue to try different forms of exercise until you find something you really enjoy. It’s even better if you can find multiple style of exercises you enjoy. This can help you to beat exercise boredom!
  • Workout with a personal trainer. If you are a newcomer to fitness or just need a little more motivation to stick with your workouts, enlist the help of a personal trainer. A personal trainer can help you to set goals and develop a plan to help make your fitness goals a reality. If you think you cannot afford a personal trainer, it may be helpful to have just a few sessions with a trainer. They can help to guide you in the right direction, motivate you and hold you accountable. Trainers provide great positive reinforcement and they are there when you need them.
  • Make exercise convenient for you. Your workouts do not have to occur at the gym. If you don’t have time to drive to the gym or your don’t live close to a gym, hold your workouts in a setting that works for you. Enjoy yoga in the comforts of your living room or pop in a cardio DVD to get your heart rate up. Take a walk at the local park or jog around your neighborhood. Fitness is very flexible and can work in many different settings. If you are really short on time, take a 30 minute walk on your lunch break and do some stretching at your desk.
  • Pay for fitness. While fitness does not have to cost you a thing, paying for your fitness can sometimes make you more accountable for actually sticking with your exercise program. If you invest money in your workout routine, you are likely to work a lot harder to get your money’s worth. Join a gym or splurge on a package of barre or kickboxing classes. You could also bribe yourself to workout with a new pair of sneakers or a fitness tracker.
  • Share your fitness with your friends and family. For some, the feel-good effects of working out are enough to move them from one day of exercise to the next. Others, may need a little something more tangible to motivate them. If you are a numbers and statistics person, fitness apps and trackers may be for you. Technology helps you to challenge your friends, family and even yourself. Many fitness apps have technology that allow you to post your accomplishments to social media. If you just ran 5 miles and are proud, feel free to post it to your Facebook wall.
  • Never over-do-it. Overuse injuries are one of the most common types of injuries that occur as the result of working out. Too much too quickly can lead to aches and pains. These aches and pains may cause you to not want to workout anymore. It is important to remember that mild soreness is typical, especially when you just start working out. However, doing too much too soon can lead to injuries that can sideline you. Take things slow and enjoy your fitness journey. You can’t achieve your fitness goals if you are busy nursing an injury.

Fitness can be a challenge at first. Committing to a new workout routine is not always easy. The key to becoming an exercise addict is to love what you do and remember that your body is going to love you for it.

Almond Cappuccino Protein Bars Recipe

Protein bars are a great snack. They are healthy and can be eaten on-the-go. They are filling and can help you power through your day. Did you know that you could even make your own protein bars at home? It’s true and rather simple. Try these 5 ingredient at-home protein bars for a healthy, protein-packed snack you can make anytime. The almond, cappuccino taste of these bars may just make you forget that you are eating healthy!

Almond Cappuccino Protein Bars Recipe

Serving Size: 1

Calories per serving: 193

Fat per serving: 8g

Almond Cappuccino Protein Bars Recipe



  1. First, mix the first three ingredients in small bowl.
  2. Add two teaspoons of water to your dry ingredients and stir until the ingredients are as well mixed as possible. If you use liquid Splenda, avoid adding the two teaspoons of water to your dry ingredients. If needed, add one more teaspoon of water. For better mixing, consider using your hands. Work the additional teaspoon of water into the dry ingredients until well mixed.
  3. Keep in mind that the protein dough may seem extremely dry. This is how it should be. Avoid adding water because this will make the dough sticky. The dough will not only stick to your hands, but it will also stick to your teeth.
  4. Continue to knead the dough by squeezing it into a ball with your hands. The consistency will be very thick and firm. Shape into a bar and enjoy.

Source: Genaw.com

Breakfast Mistakes You May Be Making

A balanced breakfast is essential to start your day. Not all breakfasts are created equally. The granola bar, avocado toast may be healthy, but they may not give you the boost you need to power through a long day at the office or at school. The one thing you need to remember when choosing your breakfast is that you should include some protein.

Kays Naturals - Protein Cereal

The protein rule should hold true no matter what time of the day it is. Your plate needs at to be a quarter full of protein, a quarter full of whole grain and half full of fruits and vegetables.

Protein not only helps to fuel your day, but it helps you to feel full. If you load up on carbs in the morning and forget the protein, your metabolism is going likely to be off for the entire day. Hunger is going to strike and you are likely to make poorer eating choices. How hungry you feel come mid-morning is based on what you eat and how much you eat. Skipping the protein in the morning may lead to unhealthy snacking leading up to lunchtime. It may also make you make some unhealthy choices when it comes to picking your lunch for the day.nashua nutrition - western omelet

Keep in mind of the amount of protein you should be consuming throughout the day. s a result, not consuming protein for breakfast can make it difficult to take in enough protein throughout the rest of the day.  Keep in mind the exact amount of protein you should be consuming depends largely on your weight and level of activity.

Keep in mind that eating protein for breakfast does not mean that you have to eat steak for breakfast. For healthy, protein-packed breakfast options, consider the HealthSmart South Western Omelet, Proti-Thin Apple Cinnamon Oatmeal, or Kay’s Naturals Protein Cereal.

Foods That Shred: Fat-Burning Foods

If you are looking to lose weight the healthy way, there are a number of good-for-you foods that can help to boost your weight loss and provide you with proper nutrition. When it comes to weight loss, it is important to remember that you need to eat in order to boost your metabolism and give your body vital minerals and nutrients. Give these fat-blasting foods a try; they may help boost your weight loss goals.

  1. cucumber-fat-burningCucumbers. Cucumbers are full of water. Made with more than 90 percent water, cucumbers are a great way to reduce bloating. The crunchy snack can also be enjoyed regularly as it contains next to no calories.
  2. Salmon. Salmon is a protein-rich food with the power to fill you up until your next meal. Salmon is also packed full of omega-3’s that are known to help boost metabolism.
  3. Hazelnuts. These smoky nuts are packed full of monounsaturated fats that can help to reduce your belly fat. Hazelnuts are also full of folate, potassium and fiber.
  4. Strawberries. Research indicates that snacking on berries can help to reduce the number of sweets you consume. On average, those who consume berries tend to eat an average of 134 fewer calories at their next meal. Strawberries are a great substitute for candies, cakes and cookies.
  5. Eggs. Two eggs contain nearly a quarter of the satiating protein that you should be consuming in a day. Research shows that eating eggs for breakfast can lead to less overeating all day long.
  6. Dairy Products. Items such as fat-free or low-fat milk, cheese and yogurt help to build strong bones as well as jumpstart weight loss.
  7. Lean meats. Lean meats, such as turkey, help to build muscle and can also help to improve your immune system.
  8. Enova Oil (soy and canola oil). These oils help to promote fullness and are not stored easily as fats. When you are feeling full, you are less likely to overeat at your next meal or snack too much between meals.Grapefruit-fat-burning
  9. Grapefruit. This fruit helps to lower insulin, regular blood sugar as well as metabolism. To make the most of these benefits be sure to eat the fleshy, white membranes of the grapefruit.
  10. Green Tea. Green tea is known to help boost your metabolism and fire-up fat burning. Be sure to enjoy a glass of green tea each morning.
  11. Chili Peppers. These spicy peppers help to boost your metabolism, making it easier for you to lose weight.

If you are looking for fat-burning power on-the-go, consider giving BSN-IsoBurn: Fat Burning Protein Powder Matrix a try. Add this product into your favorite smoothie for added fat-burning power on-the-run.