How Much Protein Should You Eat

Protein is one of the most essential macronutrients in human nutrition. Its top-shelf status indicates its prominence as one of the building blocks of life. The consumption of protein can impact the human body in numerous ways as protein is essential for important functions of the body. But many people often wonder how much protein should you eat? Here’s a breakdown of everything you need to know about proteins and their consumption

How Much Protein Should You Eat A Day?

How much protein should you eat depends on several factors. However, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kg bodyweight. In a sedentary lifestyle, this is the minimum amount that you need to sustain your daily physical requirements. If you have an active lifestyle, are pregnant or nursing, are over 50 years of age or indulge in rigorous workouts, your protein requirements are likely higher.

On average, protein comes from various sources, including plant-based sources such as soy and lentils, dairy products, and meats. Protein supplements such as shakes and powders are also commercially available and are a convenient source to increase your protein intake. However, the healthiest protein sources happen to be lean meats such as fish, poultry, and dairy products.

Varying the amount of protein you take in a day and coupling it with specific exercises can help you lose weight and even gain muscle mass.

How Much Protein Should You Have For Weight Loss?

Besides being a building block for muscles and cells, protein serves to regulate numerous body functions as well. In fact, High protein intake has been linked with natural weight loss.

There may be several plausible explanations for this, including protein’s natural appetite suppressive effect and its ability to regulate key hormones that aid weight loss. Therefore, a protein intake consisting of 30% of the calories consumed is optimal to promote weight loss.

How Much Protein Should You Eat To Gain Muscle?

Even though protein is a key ingredient surrounding weight loss, it is just as important for gaining muscle and strength as well. If you wonder how much protein should you eat after a workout, you must understand the mechanics behind muscle building. For your body to successfully build muscle, there must be positive protein balance, also known as positive nitrogen balance. The recommended daily amount of protein that must be consumed to build muscle is about 1.2-1.7 grams per kg bodyweight.

Conclusion

Protein is an essential building block for the human body. It helps regulate numerous functions and aids in the repair of cells and building muscle mass. However, there are optimal recommendations for how much protein should you eat that have been mentioned in this article.

References:

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=The%20recommended%20dietary%20allowance%20to,g%20of%20protein%20a%20day.

https://www.healthline.com/nutrition/how-much-protein-per-day#muscles-strength

https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm

Best Food to Eat After Workout

Exercise and food go hand in hand. Before a workout, you need food to nourish your body with the right nutrients, prevent fatigue, increase performance, and reduce protein breakdown. After a workout, your body needs food for recovery, building muscle mass, and improving your performance at your next sessions.

But what is the best food to eat after a workout? Below is a list of the best food to eat post-workout for more gains, less downtime, and optimal results. Read on to find out!

Proteins

The first best food group to eat after a workout is protein. When working out, your muscle protein breaks down. The breakdown rate depends on what exercise you’re doing and your level of training, but it is inevitable.

Foods that are rich in protein help to repair and rebuild your torn muscle. This increases your muscle mass as a result. You need to consume 20 to 40g of protein post-workout to maximize your body’s ability to repair your muscle after exercising. Best post-workout proteins include:

• Eggs
• Peanut butter
• Tofu scramble
• Greek yogurt
• Chicken or turkey
• Cottage cheese
• Tuna and salmon

Fats

Contrary to popular belief, eating fats after a workout does not slow your recovery rate. Yes! Fat might slow down the rate your body absorbs nutrients, but you can still enjoy all its benefits.

According to research, consuming meals with 17g of healthy fat can lead to high insulin levels, which reduces muscle breakdown by nearly 50%. Other studies show that drinking whole milk instead of skimmed milk can help your muscle growth after a workout.

While it’s vital to reduce your post-workout fat consumption, eating healthy fat will not hamper your recovery rate. Best post-workout fats include:

• Avocado
• Flax seeds
• Nuts
• Coconut oil
• Nut butter

Carbohydrates

Carbohydrates help to replace glycogen stores after a workout. When working out, your body converts glycogen into energy needed for the exercises.

You need to consume 0.5 to 7g of carbs per pound of your body weight, 30 minutes after training to replenish your glycogen levels. This is especially true for individuals taking part in endurance sports like swimming and running. Weightlifters might need to consume more carbs.

Consuming carbs and protein after training also helps in insulin production. Therefore, promoting glycogen synthesis in the body. If you exercise two times a day, ensure you consume enough carbs to promote glycogen synthesis. The best carb foods to eat after a workout include:

• Sweet potatoes
• Quinoa
• Grains
• White rice
• Fruit
• Oats
• Chocolate milk

Final Thoughts

It’s crucial to get the right nutrients after working out to reduce muscle breakdown, boost recovery, replenish glycogen stores, and enhance muscle protein growth. Post-workout foods that are rich in healthy carbs, protein, and fats can help you make the most out of your workout and improve your overall health.

You can also get optimal amounts of nutrients to optimize your workout results from supplements. And the muscle building, weight loss, or pre-workout supplements from Wickednutrition can help you reach your body goals faster.

References

https://www.medicalnewstoday.com/articles/322692#what-to-eat-after-exercise-and-why

https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_3

https://www.verywellfit.com/the-best-foods-to-eat-after-a-workout-3121369

https://www.webmd.com/fitness-exercise/ss/slideshow-foods-for-workout

Chest Workout at Home

Some days you can dedicate 60 minutes to your gym workout, but there are these times when you don’t have time to run to the gym. But that should not mean you should skip your chest exercises. There are several fantastic and effective chest workouts you can do at the comfort of your home to reach your fitness goals. Here are some of these workouts so you don’t miss a workout even if you skip the gym!

Standard Push-Ups

Sometimes a simple pushup exercise is what you need to develop a broad chest. It’s a good chest workout at home that will help strengthen your chest muscle groups, like pectoralis major and pectoralis minor.

Besides the chest, the workout targets other parts of your upper body, including deltoids, trapeze and rhomboids muscles, the biceps and triceps, and the serratus anterior.

Additionally, pushups improve your cardiovascular health, burn calories, and protect your shoulder joints. One of the best things about pushups is that these at home chest exercises without weights have many variations, including:

• Wall pushups
• Modified pushups
• Wide pushups
• Elevated pushups
• Clap pushups

Chest Press

Although you can use your body weight to work your muscles, adding weight in the form of dumbbells can help you make the most out of your workout.

An example of a chest workout at home with dumbbells you can do is the regular, reliable chest press. The chest press helps to build pectorals, deltoids, triceps, biceps, and serratus anterior. Basically, it strengthens and builds your upper body. It also helps you build stronger bones.

You can vary your position when doing a chest press to target different muscles. The various chest press variations include:

• Incline chest press
• Decline chest press
• Chest fly
• Incline chest fly
• Decline chest fly

Dips

You don’t have to go to a gym to do dips. Find a stable corner or a counter at home, and you’re good to go! Dips are an upper chest workout at home exercise. They work your pectorals and triceps at different angles than pushups and chest press. So by combining all three workouts, you’ll enjoy a more rounded-chest and triceps development. The exercise also engages your upper back muscles.

With dips, you get to target the chest more effectively, activate several muscle groups, and attain a wider chest.

If you’re doing dips on two parallel bars, follow these steps:

• Lean forward
• Place your elbows wider than your shoulder
• Move your knee forward, so your body looks like a “C”
• Ensure your head remains in line with your spine every time you go down

Final Thoughts

There are several chest workouts you can do at home. But these three are the most effective workouts and will help you meet your fitness goals and stay consistent with your workout plan even when life gets in the way. But remember, that’s only true if you do them right. So, pay attention to your posture, and if you’re ever in doubt, you can check out tutorials on YouTube on how to do chest press, pushups, and dips correctly. There is no shame in that.

Now that you know you can do a chest workout at home, visit Wickednutrition and grab yourself a burning fat, muscle building, or pre-workout supplement to increase your exercise efficiency and optimize the results of your hard work.

References

https://www.everyoneactive.com/content-hub/home-workouts/10-home-chest-workouts/

https://www.menshealth.com/uk/building-muscle/g751116/crank-up-your-chest-without-lifting-weights-348714/

https://greatist.com/fitness/chest-workout-at-home#building-sculpting-exercises

https://8fit.com/fitness/chest-workout-at-home-with-without-equipment/

https://www.mensjournal.com/health-fitness/10-best-chest-exercises-beginners/10-one-arm-decline-dumbbell-bench-press/

Turkesterone vs Ecdysterone: A Battle Of Supplements

Turkesterone vs Ecdysterone has been a hot topic as of late. People have been wanting to know which is better, which is easier on the wallet, which is do you have to take less of, and which is easier to find. Getting the answers to these questions can help you decide which is better for you and how to know what you're buying before you get it.

Turkesterone

Turkesterone is an extract exclusively taken from the Ajuga Turkestanica plant of Uzbekistan. This extract has a long history of medical applications including anabolic, adaptogenic, hepatoprotective and hypoglycemic activity. Within its native country, Turkesterone has been noted to increase muscle strength, reduce stomach aches, and help prevent heart disease. 

Results from recent research show that Turkesterone can:

• Exhibit antimicrobial and antioxidant effects
• Assists with the healing of wounds
• Reduce hyperglycemia in rats
• Stimulate the immune system

There have been a number of Turkesterone supplements appearing out of china in recent years that contain around 2% of the actual product. The other 98% is often made up of Ecdysterone, thus you are not getting the full supplement you are paying for. This has, in turn, sparked a greater debate about Turkesterone vs Ecdysterone. 

Ecdysterone 

 Ecdysterone, compared to Turkesterone, is more readily and easily available. This is due to Ecdysterone being available through a variety of insects and plants on the African continent.  Ecdysterone is notable because:

• It is cheaper to produce than Turkesterone
• It has been studied in humans and proven to be safe orally and with resistance training
• Is less potent than Turkesterone
• Requires higher dosages than Turkesterone to get the same results

Ecdysterone is, by itself, a solid supplement that will help get the job done and increase your muscle mass through resistance training. Turkesterone is a more pure, powerful supplement but has a higher associated cost due to the regional difficulty of production. 

The Winner

In the Turkesterone vs Ecdysterone war, is there a clear winner? The answer is: No. It all depends on what sort of benefits you want from your supplement, how much you want to pay, and how fast do you want to see results. Turkesterone is more powerful but has higher cost and no studies performed in humans while Ecdysterone has had human studies done and is easier to produce.

No matter which supplement you desire you'll want to head over to Wicked Nutrition and check out our line of powerful workout supplements. Don't settle for subpar supplements when everything you need to keep your workouts WICKED is here!

What Is Turkesterone

There is a new buzz in the bodybuilding world, and many have been asking, "What is turkesterone?" You've been hearing about it in the supplements market; ads are popping up for it, and those who have tried it rave about the effects. As someone who knows their body, understanding what this potent supplement is and how it can affect your workouts is imperative. Instead of continuing to speculate, let's take a look at what it can do for you.

The Power Of Plants

The answer to "What is turkesterone?" is simple: It's a naturally occurring ecdysteroid that forms in plants. This magical little ecdysteroid promotes growth in the body and is comparable to testosterone for its benefit in muscle growth. Some of the more exciting benefits of turkesterone are:

• No Negative Side Effects: Turkesterone does not bind to androgen receptors, so there are no steroid-like side effects on the body. It also means you do not require PCT (Post Cycle Treatment) when you use turkesterone since it will not hamper the body's ability to naturally produces hormones. 

• Improvement of Mental Health: Turkesterone has a positive effect on brain health and helps increase your overall focus and energy, leading to improved moods and happiness.

• Liver and Intestines: Turkesterone plays an essential role in your liver and intestine health, boosting general health in those organs. A healthier liver means a healthier body as it filters out toxins!

Average uses of Turkesterone range from 8-12 weeks before taking a small break to let the body wind back down before the next cycle and recover. This ensures you build healthy muscle that will last instead of big bulk that fades away the moment you don't lift for a single day.

Where To Buy Turkesterone

Now that you've asked what is turkesterone, the question is -where- do you get it? If you want to get the best supplements on the market, you'll head over to Wicked Supplements and check our supply of Turkesterone and muscle-building supplements. Don't just settle for getting fit when you can make your workouts WICKED!

How do you choose?

There are a lot of products on the market that claim to "burn fat" and help you lose weight, but how do you know which one to choose? Some are topical, some are taken orally, and some can even be injected. The list can be narrowed down by eliminating topical and injectable solutions. That's easy because those are the two skeptical treatments out of the three. Capsule form seems convenient and safe since they work from the inside out at the molecular level. Upon a quick Google search of fat burner capsules, consumers will be flooded with an array of products from hundreds of different vendors. The results could then be filtered even further by searching for the best ingredients, best customer service, and trusted brand names. But, let's face it. You're trying to lose some weight, not become a research scientist. That is where Wicked Supplements comes into play.

The fat-burning supplement offered by Wicked Supplements comes from the trusted Wicked Labz brand, where all products are scrutinized and tested to have the purest ingredients money can buy. As a result, all our customers know exactly what they are putting in their bodies and why. Wicked Supplement's fat burner, Melt Down, holds the product quality line that Wicked is known for. Check out the ingredients below. 

• Ephedra Extract 50mg
• 2-Amino-Isoheptane 150mg
• Dandelion root 100mg
• Vitamin B12 2.4mcg
• Naringin 60mg
• Theobromine 99%
• GreenTea 100mg
• Salicin Extract 100mg
• 1 3 7 Trimethylxanthine

MeltDown, Burning Fat at Atomic Levels

You don't want to just lose fat; you want it to melt away. That's why MeltDown is one of the best fat burners on the market. It's not just about shedding weight; it also:

• Increases Energy
• Enhances focus
• Suppresses excess appetite

That's not all either; it's packed full of supplements that have been proven to aid in weight loss and boosting your energy levels so you can work out harder than ever while easily fending off that appetite.  

Start Your Weight Loss Journey Here

When you're ready to shed those extra pounds, head over to Wicked Supplements and check out our muscle building, pre-workout, and weight loss supplements that are sure to give you the success you need and deserve. So don't get left behind with all that extra weight bringing you down; get the best fat burners you deserve and take control of your life!

A Miracle Of Nature

Turkesterone is not your ordinary dietary supplement. The ingredient, Ecdysterone, is part of a class of naturally occurring compounds extracted from the ajuga tukestanica plant that looks a lot like the thistle weed growing in your backyard. But wait! Before you go thistle hunting, know that the chemical structure of the Ajuga plant found in Siberia is much different from the common thistle found here in the US. Highly concentrated amounts of ecdysterone make up the powerful potency that comes with taking Turkesterone in a capsule format. Because of the natural format, bodybuilders who have previously used androgens find themselves drawn to the capsules for ease of use with fewer side effects. The overall safety of this supplement has brought an advantage back to bodybuilding without compromising health and wellness. So far, no published studies have seen any side effects, and Turkesterones are becoming a well-tolerated supplement in the industry. 

How Does Turkesterone Work?

Turkesterone helps to mellow out the body's systems through the main glands. The pituitary, hypothalamic, and adrenal glands regulate a stable balance in the body. This miracle supplement helps destress the body by having these glands evenly distribute proteins that control blood pressure, immune system, mood, vision, growth, and more. The subsequent results of capsule dosage are as follows:

• Rapid muscle growth promotion
• No binding to androgen receptors
• Higher energy levels
• Faster recovery
• Enhanced workloads
• Accelerated fat loss

The history of this "new" supplement might be surprising since its usage goes back to the 1960s where alternative medicine used Turkesterone for lowering cholesterol. Nowadays, the capsule format is the most effortless application. Most Turkesterone cycles average for 8-12 weeks before taking a small break in between uses. Unlike other androgenic binding agents, it requires no form of PCT or other supplements to maintain normal chemical levels in the body. This makes Turkesterone a powerful and valuable tool for bodybuilding. When it comes to finding suitable Turkesterone capsules, the best ingredients are essential. 

Where to Buy Turkesterone

Looking to take that next step and up your game with a powerful dietary supplement? If you want to take your bodybuilding to the next level, Turkesterone provides a safe alternative to androgen steroids and is becoming popular in the bodybuilding culture. Don't settle for second-rate products that are full of filler and garbage when the best products on the market are at your fingertips. Wicked Nutrition offers the purest ingredients in every bottle of our Turkesterone. Building muscle is all about keeping your body healthy. That includes making sure what you put in your body does not contain components that are full of fillers. Wicked Supplements is a trusted online vendor with excellent customer service.

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What Is Turkesterone?

Turkesterone is an ecdysteroid (ECDY). These are hormonal steroids found in some plants, certain water animals, and insects. Their structure is similar to testosterone, and research suggests ingestion can lead to an increase in muscle mass and athletic performance.

How does Turkesterone work?

Turkesterone works by ‘hacking’ the stress response in the body. It does that by regulating a stable balance in the adrenal, pituitary, and hypothalamic glands.

These three glands separately produce hormones that help regulate blood pressure, immune system, mood, vision, growth, and more.

By bringing the three glands in harmony, Turkesterone enables users to increase their muscle mass, improve recovery, enhance workloads, and stimulate gains during training.

What’s the evidence?

There are multiple studies outlining the benefits of ecdysterone usage.

In particular, studies were undertaken as a result of the USSR athletic performance in the 1988 Seoul Olympics, where athletes utterly dominated the medal count in which there was a strong belief that the usage of ecdysteroids were behind the incredible and dominating performance.

For a comprehensive list of studies that researched or analysed studies of Turkesterone, click here.

Is Turkesterone legal?

Yes. 

That it’s legal to buy Turkesterone shouldn’t come as a surprise. Its active ingredient, known as beta-ecdysterone, is found in many household foods. These include spinach, mushrooms, quinoa, and asparagus. 

The Best place to purchase Turkesterone

Turkesterone has exploded in popularity over the past few months and several shop retailers have popped up to sell rip-off versions. If you're going to buy Turkesterone online - it's best to buy it from a reputable source.

What's more reputable than the #1 Turkesterone on the market sold here at Wickedsupps You can grab it at the link above.

What Are The Best Benchpress Grips

You are a regular gym enthusiast who wants to really up their benchpress game. You’re used to the regular straight bar that you slap weights on the end and go about your routines. You put your hands just about shoulder width and grab the bar before going to town, but is this really the best way to do it? There are a variety of different types of benchpress grips that can change the way you lift and knowing what they are and how to use them can change the entire way you look at the benchpress during your trips to the gym. 

The Grips

Now you want to know what are the best benchpress grips and Wicked is here to educate you on what they are and what they do! So lets dive right in and take a look at some of the different grips you can use when lifting at the benchpress.

• Close Grip: This is when your hands are shoulder width apart and is excellent for working to build lockout strength and endurance, strengthening your triceps, reducing elbow flare, shoulder stress, and activating the upper chest.
• Medium Grip: Similar to the close grip, this involves tucking in the elbows more and increasing tricep engagement without causing an increase of motion in the exercise. 
• Wide Grip: Spreading your hands out so they are about a foot out from your shoulders will get you into the wide grip and moves the stress to your pectorals instead of your triceps and lowers the overall load you need in order to get your maximum workout. 
• Reverse Grip: Simply by turning your hands the opposite way allows you to workout your biceps, upper chest, and forearms more than you would get by a normal routine with the benchpress. While a bit harder than the traditional hold, it ensures you get to work out more muscles than a standard grip and perform a well rounded workout.

Pushing To The Next Level

Though you may want to know which of these is the single best grip for your workout, the truth is that each is the real winner for different muscle groups! Each of these will push different sets of muscles and ensure a full, well rounded workout routine when you hit the gym. Find out what you need to focus on for the day, choose the appropriate grip, and you’ll be getting your gains before you know it! And preparing for your next visit is half the battle. Check out our supplements at Wicked Supplements and get your next muscle building mix or pre-workout and up your game to the next level.