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5 Brilliant Alternatives to Whey Protein

5 Brilliant Alternatives to Whey Protein

For those of you who are looking to bulk up your muscles and look like the next biggest MMA fighter, you are probably hitting the gym every other day and are paying close attention to your diet. And like many body builders, you tend to read a lot about drinking whey protein shakes. After all, they’re talked about a lot in many body building and fitness magazines.

Although there is nothing wrong with whey protein, it does help with muscle recovery and gaining muscle mass. Each whey protein shake contains approx 20g of protein (according to Nutritiondata.com). But the major downside to whey protein is that it is quite expensive. And on top of that, many qualified nutritionists (or any other healthcare professionals) will most likely tell you, you are better off having a well-balanced diet. So it can be quite confusing.

But whey protein is not the be all and end all in trying to gain muscle. If you want to have a well-balanced diet and save a great deal of money, then here are 5 brilliant alternatives to whey protein.

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1. Fat-Free Greek Yoghurt

Fat-free Greek yoghurt is an excellent source of protein, and it is also delicious. J. McKee Alderman M.S. has stated that 6 or 7 ounces of fat-free Greek yogurt can contain up to 17 to 20g of protein. That is more than enough to encourage protein synthesis, as discovered by McMaster University.

You can eat fat-free Greek yoghurt after a work-out or as a tasty dessert before you go to bed. And the best thing is: it is fairly cheap as well. So if you compare that to the price of whey protein, then you will save a great deal of money.

Fat-free Greek yoghurt can be mixed in with a wide variety of fruit. But it really goes well with summer berries (like blueberries and raspberries). You can even add fat-free Greek yoghurt to your smoothie as well.

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2. Low-fat Cottage Cheese (Curd Cheese)

Don’t let the word “cheese” fool you here. Low-fat cottage cheese is packed with high quality protein and amino acids. And it’s fairly cheap too. Jim Stoppani PhD on Bodybuilding.com notes that cottage cheese in rich casein protein, which is great for muscle synthesis. An average serving (125g/4.5 oz) contains up to 14g of protein. You can have low-fat cottage cheese either on its own or you can have it with toasted bread, flat bread or on a humble cracker.

Low-fat cottage cheese goes well with something sweet or something savoury. You can find a wide range of recipes where you can enjoy low-fat cottage cheese. Here’s a site which shows you the different ways you can enjoy low-fat cottage cheese.

3. Lentils

Many people think of protein and immediately start thinking of meat. But that’s not really the case. Lentils are a rich source of protein and are high in fibre. Mike Rousell PhD says that in 1 cup of cooked lentils, you can get 18g of protein.

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Popular in Eastern cultures, lentils don’t receive the same amount of affection in Western societies. But recently, they have been becoming popular with vegans all over the world. And with time, more lentil recipes have now become available. Check out these 35 recipes, which you can try right now.

4. Nuts

Nuts can be found in their plentiful. But people tend to shy away from nuts due to its high-density fat and calorie content. But what people don’t tend to realise, is that nuts are packed with nutrients, fibre and, of course, protein.

One of the best nuts available is almonds. In every ounce of almonds, you get approximately 6g of protein (as stated on Bodybuilding.com). But you should see almonds more than just a snack.

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So instead of just having almonds on it own, you should try roasting them, or better yet, explore different recipes where you can use almonds. Here are 7 different ways that you can use almonds.

5. Oily Fish

Oily fish are rich in mono- and polysaccharides (unsaturated fat). They also contain essential fatty acid, Omega-3, which can help lower your bad cholesterol and raise your good cholesterol as reported by National Health Service. But more importantly, they are rich in protein. A 100g of either salmon or tuna contains up 26g of protein. And because they contain very little saturated fat, they can be seen as the ideal alternative choice to red meat (like lamb or beef) which tend to be high in saturated fat.

Featured photo credit: Łukasz Dyłka via pixabay.com

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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