Whey Protein 101: The Ultimate Beginner’s Guide

Whey protein is a term used to describe the proteins which are extracted from the milk, they are being separated from the whey which is the leftover product of milk after its state is being changed during the cheese-making process. Whey proteins are taken as amino acids by most of the people but in the true sense, it contains more molecules than just amino acids. One mixture of proteins contain different amino acids when combined forms one single micronutrient. It contains 65% beta-lactoglobulin, 8% bovine serum albumin, 25% alpha-lactalbumin and some small amount of immunoglobulins, lactose and fat.

How is whey protein made?

Whey proteins can be directly made from cheese or milk and generally, the manufacturers extract the proteins directly from the milk.

First the process with separating the whey from the milk with the help of straining methods. The result is a liquid whey product. The manufacturing process starts from this point when the whey needs to be pasteurized with the help of HTST pasteurization. The full form of HTST is High temperature/Short time. The product is then heated as this is a required process and the minimum temperature should be 161°F for around 15 seconds.

Pasteurization of milk is done to kill any kind of pathogen bacteria that may be present. Next step consists of isolation steps which are carried to isolate the proteins from whey liquid. The process can be carried out by using either ION exchange or mechanical filtering.

While carrying out the ion exchange some acids or bases can be used which causes damage to the proteins and as a result denaturation of protein takes place. On the other hand, mechanical filtering is a process which involves physical filtering and it results in better quality products. However, this process can be a bit expensive and may also require several labours to carry on this task. The whey that is produced by this process depends completely on the type of filter that is being used and also its size. Keep in mind to use the finest filter, as it is said that more repetitions of the process with finer filter results in good product. When you filter it again and again, the products tend to lose lactose, fat, ash and other impurities along with every filter.

Vegan whey protein

The main reason for the availability of different types of proteins is that different filters are used by each company and the number of times they filter the product also varies, as a result of which sometimes different types of proteins are available.

Types of whey proteins

Whey proteins are generally available in three different types – whey protein isolate, whey protein concentrate, whey protein hydrolysates.

Whey Protein Isolate

It is identified as one of the purest forms of whey protein available in the market. The concentration of whey protein present in these whey proteins os about 90-95%, the fat present is of very less amount that varies from 0.5%-1.0%, and the same amount of lactose is present in these whey protein powders. Its properties make whey protein isolate a good choice for people who suffer from lactose intolerance or face issues while digesting lactose. However, whey protein isolate also has some drawbacks that should be considered while consuming this kind of protein is that it lacks other components that are beneficial components of whey that includes immunoglobulins and other molecules that provides benefit to the overall health of an individual. Isolate proteins can be a great fit but some magic is missing in them.

Whey protein concentrate

The comparatively lower amount of protein is available in whey protein concentrate that ranges between around 25%-89%, but it does contain some other commercially available concentrates that contain almost 80% benefits. Concentrate whey proteins contain other minerals that include 4-8% of lactose, fat, etc. This type of protein is generally found in protein bars and other similar food products.

Whey Protein Hydrolysates

Hydrolysates are the whey proteins that are treated with the help of enzymes and longer proteins are broken down into shorter ones. The process makes such proteins easy to absorb by the body and helps in reducing the chances of getting allergic reactions and other gut-related issues. Whey protein hydrolysates are generally found in infant food, medical and sports related nutritional products.

Benefits of Whey proteins

Supplements of whey protein have become popular recently among the athletes and it is believed to improve the athletic performance of an individual. Whey proteins are considered as a dietary protein supplement which is very famous and provides great strength to the muscles. The concentration of amino acids present in it is in good quantity due to which body composition is improved, the branched-chain amino acids results in increased biological value.

Whey proteins are also believed to reduce oxidative stress with the help of increasing glutathione production and compromised gut health is also improved if intense exercise is done along with consuming this whey protein.

However, it should always be kept in mind that food that is rich in whey proteins are a rich source of whey protein and it is considered to be a superior source of nutrient synergy as compared to whey protein supplements.

Increase strength and LBM

The athletic events require a good force that can be produced through increased muscles, the candidate would be able to produce great force with the help of improved performance. We all know the formula of force that is equal to mass*acceleration, so athletes opt for increasing muscle mass to increase the frequency of the force which is produced.

One common factor that influences the Muscle Protein Synthesis and Muscle Protein Breakdown is the concentration of amino acids. Whey protein supplements can be considered as a good source of biological value amino acids and are believed to increase muscle mass and its strength.

Whey protein and Glutathione

Oxidative stress can be defined as an imbalance caused between the antioxidant defence system and the production of highly reactive oxygen species. The oxygen inhaled while doing exercises increases up to 100 times more than what is inhaled during normal resting times, this results in increased oxygen radicals and as a result, oxidative stress also increases. Athletes go through a higher level of oxidative stress due to the increase in the pre-oxidative process they usually expose themselves to. This increased level should be controlled by the body’s antioxidant system so that oxidative stress can be effectively reduced.

Glutathione is an important antioxidant and helps in playing a major role by defending against the antioxidants and creating a nutrient metabolism. Glutathione is also believed to regulate compounds which are used to activate the circulation agents of the immune system. Glutathione helps in improving overall health and copes up with glutathione deficiency as a result of which it is also used to improve the pathological conditions that include cancer, cystic fibrosis, ageing, HIV as well. It is a very famous source of protein among athletes. Studies have also concluded that whey proteins help athletes to deal with acute oxidative stress and is also considered as one of the safest efficient sources of antioxidants that can be considered as an alternative measure.

Whey protein and gut health

A lot of intense physical exercise leads to the reduction of splanchnic blood flow, hypoperfusion of the gut and temperature inside the intestines also increases. This increase in the temperature and reduction of blood flow can cause the barrier to disfunction in the intestine and the permeability of the tight junctions may also increase. This increase in the permeability allows the gram-negative intestinal bacteria to breed inside and the toxic constituents are mixed along with the blood when it is circulated. The endotoxins released are highly intoxicated that contains lipopolysaccharides.

This field of intestinal permeability is new and continuous studies are going on to identify the hazardous risks associated along. The tight junctions comprise of the major components of gut barrier function and it also protects the penetration of molecules entering the lumen.

During the stressful situations such as intense workout, the glutamine produced by the body may be insufficient to meet the requirement and so there is a need of extra glutamine source that can be relied upon to meet the requirements.

Whey protein is considered as a great source of glutamine and according to the studies, whey protein supplements can effectively reduce the intestinal permeability. Thus, it is recommended to consume whey protein which helps to prevent autoimmune disorders and endotoxemia.

Conclusion

Whey proteins are identified as an excellent source of a variety of amino acids and other nutrients that are essential for the body and its overall health. It helps in increasing the body mass in lean figures and resistance pieces of training can be coped up with the help of protein supplements. It is always recommended to stick to a healthy well-balanced diet that may be enhanced with the help of whey proteins that are largely available in the market and whole food sources can also be relied upon to provide regular protein supply.…

How Long Does an Electric Bike Battery and Motor Last?

Electric bikes are a growing trend in the transportation industry. They offer a lot of things which is something you won’t find in the traditional bikes. The added advantages make it easier for the user to ride the bike. So, what makes electric bike different from a regular bike?

Well, it is the assist. When you pedal the electric bike, it gives you boost so you can ride more and spend as little energy as possible. You can easily ride mountains or go through your regular commute without breaking a sweat. They are also very inexpensive and easier to get your hands on.

In case you are thinking of buying an e-bike, then it is a great decision. However, one of the concerns many people have while looking for an e-bike is how long will the battery and the motor lasts. Before buying my own e-bike I also had the same questions because the e-bike is an investment and no one wants them to last just a few months.

So, in this article, we will go through these components of the e-bike and found out their longevity neglecting that there is any wear and tear on the components. We will also guide you on how you can take care of these components.

Let’s begin.

How long will the battery last?

The battery is one of the most common concerns for people looking forward to buying an e-bike. It is also one of the most important components of the e-bike and might also be the most expensive one. Unlike some other components which will wear out depending upon how much you have used the e-bike, the battery is something which can also degrade over time even if they are gone through very little use.

So, it is better to have a decent idea of how long an e-bike battery might last. Usually, a lithium-ion battery installed in an e-bike will last you around 1000 charge cycle or you can say about 3 to 5 years before the capacity begins to degrade. Nowadays the battery installed in the e-bikes comes at a cost which is one-third of the total cost of an e-bike so it is very important that you take good care of your e-bike battery to prolong its lifespan.

Here are some common tips you can follow:

How to take care of electric bike batteries?

We recommend that you always use the charger which comes with the battery. They are properly tuned according to your battery and protect them from overcharging and short circuits.

You should also let your battery cool down before charging it. Charging a battery right after its extensive use when it’s hot can degrade its lifespan.

If you are not going to use the bike for a long period of time then always make sure you charge it regularly every few months. You should also not completely drain the battery. While charging makes sure you disconnect it once it is done.

Again, coming to the storing part, try to keep it in a cool and dry place. The preferred temperature should be between 0 to 20 degrees Celsius. This means you should avoid extreme temperatures.

While cleaning the e-bike make sure you disconnect the battery and keep it away. Electricity and water don’t work together this might cause a short circuit. You can wipe the battery with a clean cloth but don’t try to submerge it into water it will kill the battery. You should also avoid using the steam-powered washer.

The Longevity of Motors

The motor is another major component in an e-bike. It generally lasts much longer than other components so you will most likely be replacing the brakes, tires, chains, and the battery multiple times before replacing the motor. This is very surprising considering it is an electrical component however when you think about how e-bikes works then it makes sense.

The motor doesn’t run all the time it only operates when we push down on the pedal, it only gives your assistance. Usually, an e-bike motor will last for around 10,000 miles at least. But this doesn’t mean that you should not take care of it. Below are some tips for each type of motor to prolong its life.

Direct Drive Hub

A direct hub motor is mounted on the front or back wheel. This type of motor doesn’t include moving parts other than bearings which are an added advantage when it comes to durability. There are only two main things which can affect this type of motor, overheating and rusting. So, try to keep the motor dry as much as possible. Avoid leaving your e-bike in a rain or dry it out when the rain is over. These small things can help you increase the longevity of the motor.

Geared Hub

The geared hub motor is usually faster than the direct hub motor. They create more friction and wear which means a shorter life span. The geared hub motor has less longevity as compared to the direct hub motor. They need to be replaced between 3000 to 10,000 miles. If you are someone who is going to use the e-bike for a regular commute then you might have to change the motor around 2 to 3 times over the life of the e-bike.

Mid-Drive

The third type of motor is the Mid-Drive, these are connected to the crank and provides power directly to the chain. This puts a lot of stress on the drive chain and this added stress might cause the component to wear out much faster as compared to the other two-motor system. However, after purchasing such e-bike, you can get an upgraded chain that as specially made to overcome this issue.

Conclusion

So, this was everything you need to know about the lifespan or the battery and the motor of an e-bike. We have also shared some common tips you can apply in your daily use which will help you increase the longevity of these components.

In case you have furthermore query regarding e-bikes then don’t forget to leave them in the comments below so we can help you out.

We hope you liked the tips and info. Enjoy the day riding the e-bike. We will be back with another update soon.…

Exercise and meditation, both are beneficial for your health. But, which is better? Lets find out

Which is better? Meditation or exercise? Before we start any discussion let us first understand their meaning briefly at the surface level.

Exercise can strengthen our muscles, bones and heart as well. It is also proven now that it helps in production of oxytonin, a chemical which helps us to “feel-good”. While meditation does not seem to have more than these benefits. So, it can be concluded that exercise is better. No, we are wrong here, or should say possibly wrong.

health

Today, a study published in the Journal of the American Medical Association which states that being mindful can make you less available for having a chronic back pain. It is now proven that meditation is better for treatment of chronic backpain than any other exercises. Study leader Dr Daniel Cherkin revealed that “training the brain to respond differently to pain signals may be more effective, and last longer, than traditional physical therapy and medication.”

It is not the first time that scientist have done a research which favours meditation over exercise. There have been many researches in past and many is still in process to find out which is better.

A research has been done and it’s results suggest that being mindful can help you to make your immune system better than doing exercise for the same thing. According to a recent research doing deep breathing for long time can make your lungs stronger. Five years ago a research calmis that meditation is better than morphine to get a relief from pain.

So, if you manage to have an hour free time every day what are you doing in that time? Are going to gym and have some intense exercise or going to sit on the floor quitely and just clear minded?

Dr. Madhav Goyal, a professor at the prestigious Johns Hopkins School of Medicine, was doing a research on this topic five years ago and he published his result in a study which tells that mental benefits is related to meditation. It also claimed that physiological benefit is much more in doing meditation than any other type of exercises.

“We included 47 trials with 3,515 participants,” Goyal writes. “Mindfulness meditation programs had moderate evidence of improved anxiety, depression and pain, and low evidence of improved stress/distress and mental health–related quality of life.

However, Dr. Goyal says he “found no evidence that meditation programs were better than any active treatment – drugs, exercise, and other behavioral therapies.”

According to a study , done recently , have also suggested the same thing, advantage of meditation over physical exercise. Beth Shaw, founder of Mind Body Fitness and author of Yoga Fit, said that meditation can indeed give exercise a tough competition while in some cases it has surpasses way ahead than physical exercises.

“Meditation can stimulate your parasympathetic nervous system,” says Shaw, “or the branch of your peripheral nervous system that helps your body return to a calm, relaxed state after the threat of danger has passed. When this branch is activated, your body can naturally rejuvenate, repair, and rebuild itself.

According to him meditation also clears your mind which will be very effecting for having a good sleep. It is also very beneficial for athelets as its make you more focused on your goal or any situation. It slows your rate of respiration which restores your energy and also boosts your immune system making you less available for any disease. It is also slow the production of cartisol, a chemical produced by our body which is the cause of stress.

Now many instructors and doctors use meditation to cure people’s physical ailments. It is used to treat mental health disorders, any type of addictions and also used to promote sleep in those people who are suffering from lack of sleep.

Anne Grete Hersoug, an instructor in Acem Meditation and a clinical psychologist at the University of Oslo, believes that both physical exercise and meditation both have their own advantages and none of them are superior than other. “I’d rather say that we need to make time for both physical exercise and mental techniques.”says Anne Grete Hersoug.…

Meditation is very beneficial for our health but, could it help you to lose weight?

In today’s world where there is everybody is at race to become successful the most important thing we are losing is our health. What will be the value of success when you can not even enjoy it. Many people do all day long work some even do night shifts to earn extra money. But they are not aware about how they are harming themselves by doing these stressful work.

Meditation

Due to this work many people are unable to have their daily meal requirements. Some depends on the extra suppliments to achieve the daily requirements of nutrition for our body. But, this is not beneficial as they have side effects.

There are many ways through which you can achieve a better health but, all you need is some time which you should spend on yourself only just for the sake of better future of yours. To become physically fit you have to do exercise atleast 30 to 40 minutes every day. Either you can join gym or any physical classes or you can do it in your home also.

It all depends on you and what suits you. If you can not have time enough to exercise then you can choose meditation as your guide which will let you achieve your health goal. It will take only 10 to 15 minutes daily.

Meditation — the practice of focusing your attention in order to find calm and clarity — can lower high blood pressure. It can also help you manage stress, which drives some people to eat.

“People often put on weight from trying to comfort themselves with food,” says Adam Perlman, MD, executive director of Duke Integrative Medicine.

It is the best exercise you can do to relax your mind and soul. It is less time consuming, easy to do, not require much space as needed for exercise. It can also help you to lose weight. You can do also reduce weight by changing your diet buteditation can boost up this process. But, first of all you should know about how to meditate. So let us start.

How to meditate

This is not a rocket science, it is very easy just follow these instructions and you will be able to learn it very quickly. There is not a particular way through which can meditate. There are many types of meditation but, all meditation have these things in common so just follow these.

1. Choose a quite place or corner

Choosing a place where you can stay alone and no one can disturb you is very important. You can have this either in your home or you can also walk on the garden or any quite place nearby. If you are at home you can either sit on the floor or on the chair whatever is comfortable.

2. Sit on specific posture and maintain it throughout meditation process

And next important thing is to get into your comfortable position. It can be anything like sitting, lying down, walking or standing anything which makes you comfortable.

3. Focus

It is the most difficult thing in meditation process to achieve. Once you are able to focus on only one thing without getting distracted than you have masterd the art of meditation. You can focus on anything but focusing on breathing is very easy. If your are having some thoughts then it is okay but only when you are not indulging deeper in thoughts.

If you need extra help then you can also learn the basics by joining some meditation classes.

“Try to be more like a witness than being a judge yourself. The way I teach meditation and integrate it for myself is to focus on being a witness to your thoughts and not so much how long you need to practice.

You want to learn how to quiet your mind and sometimes avoid the stories you tell yourself, like you need to go eat cookies or that bag of chips.”says Geneen Roth, author of the New York Times best-seller Women Food and God.

If you followed these steps carefully than you achieve a better state of mind and body and will definitely lose wight. All you need patience and believe and commitment to make you a better day by day.…

Meditation for building up muscles. Follow these pro tips to stay fit and feel great

When people grow older their body also become less powerful and less efficient in work. As someone grow old their muscles starts to degrade by its own , their energy levels also decreases year after year and their joints also become less movable and they feel stiffness in their joints.

Meditation

Meditation is the best way to stop them. When we meditate we are going through internal exercise which makes our brain much more effective and efficient which in turn does the same with our other body parts. Meditation is also very easy to follow and you do not have to go somewhere as you can do it anywhere.

As we grow old there is gradual declination in the levels of testosterone in our body. According to a medical research and average man lose 1 per cent of its testosteron level every year when he reaches 30 years of age. You can also fit this problem with the help 0f meditation. There are many testesterone level increaser available in market but nothing can compare with the meditation.

What meditation actually is?

In modern terms meditation is often referred to as “mindfulness”. This is an attempt to bring the image away from the stereotypes surrounding meditation. Meditation is nothing but it is the way through which you can connect with yourself and your inner self while ignoring your surrounding.

Since, the life of every person is very hectic and to overcome this meditation is the best medicine and you should increase it’s dose. It helps you to sooth your brain and nerves after a long busy day of work. Meditation allows you to calm your mind and deal with one issue at a time. In fact Arnold Schwarzenegger used meditation in the 70’s to cope with anxiety brought on by his growing fame.

How it helps to reduce stress

It does not matter what work are you doing, if you have very less stress level then you are definitely going to rock it. But, when you are stressed it affects your not only work efficiency but also have a bad impact on your brain as well which in turn can make a serious impact on your body. For reducing stress and to allow your body to rest just 5 minutes of meditation is enough. It will make you feel more energetic and will reduce your stress significantly low. Which in turn make your mood happier.

How meditation and muscle growth are related

Meditation can do more than just to maintain your emotional balance and decrease your stress. When you meditate you focus on only one thing and work on it much harder which is good for that part. Similar thing is for exercise , when you do exercise and you focus on only those part which are uiu are using than it will help you to grow that muscle much faster. You just have to do is focus on the muscle you are working on.

Other effects of meditation on your body

1. Improves sleep

When you meditate you are relaxing your body as well as your mind. You are making yourself alone way far from the world and looking Inside yourself and focusing on your internal you. This calms your brain and body which is necessary for having a good sleep. You can not sleep when you are stressed or thinking about something continuously.

2. Improves your mood which reduces the risk of depression

As you meditate you are taking sufficient and enough amount of oxygen iside your body , which is enough for your brain to work efficiently and effectively.

3. Boosts memory

It all depends on your brain condition, if your brain is at its optimum condition then it will definitely increase your memory. To take out the best out from your brain you have to make it calm, which can be done by meditation in just 5 minutes.

With a little effort and practice you’ll soon be following the steps to meditation daily and experiencing the positive results in all areas of your life. Meditation can help productivity at home and work as well as building your muscles.…