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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 September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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