Supplements & Nutrition

Supplements and nutrition are hot topics in the fitness industry. We aim to cover all the latest information and look past fads and trends to the real evidence behind the diets.

PT Monthly will look at a variety of different supplements and diets, so you can make up your own mind on what to eat and what you want to recommend to your clients.

We are not here to dictate or endorse certain products or regimes, instead we want to give personal trainers an all round guide to what’s out there so that you can make an informed choice.

The magazine will include recipes, discussions with dieticians and new scientific studies. 

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Coconut lime pumpkin seed snacks

Ingredients
 
2 cups raw pumpkin seeds– soaked in water over night
1 cup flaked coconut ( unsweetened)
¼ teaspoon salt
3 tablespoons honey or maple
1 tablespoon lime juice
1 tablespoon coconut oil
Optional additions- chia seeds, spices like cayenne, chile powder, turmeric
 
Instructions
 
Soak pumpkin seeds in a bowl of water on the counter, overnight, or for 8 hours.
Preheat oven to 300F
Strain pumpkin seeds and lay on kitchen towel, and pat mostly dry.
Place in a bowl.
Add coconut flakes and salt. Stir.
Heat honey, lime and coconut oil in a small sauce pan, until just warm, stir to combine.
Pour over the pumpkin seed mixture and gently mixed.
Add seeds or spices to taste.
Spread out on a parchment lined sheet pan to about ½ inch thick – press down very well and neaten edges. I use the back of a metal spatula. Or use hands over another piece of parchment.
Place in the middle of the oven for 30 minutes, checking halfway through.Turn heat off.
Let this cool in the oven overnight, or until completely cool, 3-4 hours.
It will set and harden.
Break apart, store in an air tight container.

Best Grass Fed Whey Protein For 2020:

If you are in a rush and want to find out the best grass fed whey protein on the market today, then read on.
Whether animal welfare is high on your priorities or you’re someone who wants one of the most potent training products on the market—the best grass fed whey protein supplements can deliver impressive results.
This article explains how they work, in what ways they differ from “standard” whey protein, and the best products available today.
First, here are the top picks of grass fed whey protein. Below, I’ll expand on the pros and cons of each one in detail.

What Is Grass Fed Whey Protein?

Let’s start with the basics.
When rennet (enzymes) is mixed with cow’s milk, it curdles, producing two products— curds and whey. The curds are used to form cheese, but the whey can be dehydrated to produce powdered protein.
So, what’s significant about grass fed whey protein?
As the name suggests, cows are fed on their natural food source (grass) throughout their lives and allowed to graze in pastures—their milk being turned into grass fed whey protein.
This is opposed to intensive farming, where cows are typically kept in CAFOs (concentrated animal feeding operations)—areas which are confined and don’t allow the dairy herds to roam.
Here, they’re unnaturally fattened by consuming feeds containing products such as corn or soy—their milk creates the “standard” whey protein you find on supplement store shelves.

Grass Fed Vs. Standard Whey Protein

There are three main differences between the two versions.
Firstly, there’s the question of ethics. Not allowing the herds to wander freely and providing them with processed feeds, hormones, and antibiotics is controversial. Some protein supplement consumers may find the grass fed products more appealing.
Secondly, it can impact the cost. The cheap meat seen in stores is the result of intensive farming practices—and the same applies to the milk derivatives. The best grass fed whey protein supplements can be more expensive than the regular variety.
Thirdly, and possibly most importantly, is the question of the nutritional value of the product—which we will look at next.

The Benefits Of Grass Fed Whey

Whether grass-fed or standard protein powders—they both share the same benefits of:
  • Promoting muscle gain—whey protein contains all nine of the essential amino acids(those that the body cannot synthesize) which fuel muscle growth.
  • Including BCAAs (branched-chain amino acids)—not only do these three amino acids promote gains—but they also kick start the body into building muscle.
  • Enhancing recovery—whether the body is stressed through injury, fitness training, or illness, protein reserves can become depleted—boosting with a supplement improves recovery time.
  • Strengthening the immune system.
  • Providing energy (the same value as carbs).
  • Increasing weight loss by inhibiting the appetite and boosting metabolism.
  • Providing additional protein for those whose diet lacks this macronutrient.
However, the best grass fed whey protein is thought to have some nutritional benefits over the regular version, as:
Beef from grass-fed cows is known to possess more antioxidants.

Are There Any Side Effects For Grass Fed Whey?

Selecting the best grass fed whey protein supplement means the chances of side effects are virtually non-existent.
But, you may have heard some unpleasant rumors.
There’s been some chatter that excessive protein intake can induce kidney or bone problems. Yet, research has indicated that these claims are unfounded.

Best Time To Take Grass Fed Whey Protein

To obtain the optimum results from your best grass fed whey protein supplements, ensure you take them on both your training and rest days.
The general consensus is that the ideal time to consume should be within 30 minutes of completing your workout—with the amino acids helping to rebuild muscle. On rest days, it doesn’t matter when you take it.
For maximum muscle building benefits, consume around 25-30 grams per day.

What To Look For In The Best Grass Fed Whey Protein Supplements

When comparing the numerous products available, there are a few factors to look out for when selecting the best grass fed whey protein supplements for your needs. These include:

Whey Protein Isolate Or Concentrate

The isolate version has had most of the lactose and fat content removed—meaning that, pound for pound, you receive a higher dosage of protein per identical serving. Additionally, the lack of lactose means it’s more appealing to those with dairy intolerances.
Concentrate is the least processed version. This leads it to retain most of the milk’s fat content and often means a lower price than isolate.

Protein Content In The Grass Fed Whey Protein

Generally speaking, the more protein you consume, the greater the benefits. Hence, look for one with the highest content per serving weight possible.

Fat Content

If you’re looking to gain lean muscle or lose weight, select a supplement with a low-fat content. However, if you’re an off-season bodybuilder and looking to bulk, a higher fat dose could be more appealing.

BCAA Content

BCAAs (branched-chain amino acids) are essential for muscle growth. While the volume of BCAAs tends to match the overall protein content (more protein means more BCAAs), this isn’t always the case.

Free Of Additional Ingredients

If using an unadulterated supplement is your thing, look for those that contain no other additional ingredients, such as coloring, sweeteners, and dissolvability enhancers.