Tuesday, March 29, 2016

How Often Should you eat protein to build muscle

When it comes to building muscles, all the work put in a gym is only half the battle. The other half is the kitchen. Diet is very important when trying to improve the body composition. Without the proper nutrients, no matter how much time you spend weight training, you will not achieve the results you are looking for.

Going by popular belief, to build muscle you have to consume up to 1 gram of protein per pound of bodyweight. For some people, the amount might seem too high while for others, it is too low. The answer to that is that it depends. Studies indicate that the average trainee looking to build muscle can benefit anywhere from 0.6 grams to approximately 1.1 grams of protein per pound of body weight. How much protein you need is dependent on your genetics, goals and the rest of your diet but aiming to hit between the targets should be sufficient for most people. For instance, if you weigh 180lbs and relatively fit, you should aim to consume between 108 to 198 grams of protein daily for muscle gain.
Timing is critical especially when it boils down to muscle growth. And while some exercise guidelines already suggest eating protein during or immediately after resistance training so as to build bulk.  The muscle building potential of men who eat protein every three hours was moderately greater than those who eat it at longer intervals

It is important to eat enough protein during the day for your activity and weight levels, 20-25 grams. While nutrition is important, the quality of your strength training workout is a key factor for building muscle mass.  Getting stronger comes with more healthy benefits. The more lean muscle you have, the more calories the body will burn. 
In other words, muscle mass increases metabolism. Experts also recommend to consume protein before retiring to bed- this is because you will be going without food for several hours when you go to sleep and muscle building is at its optimum, you have to encourage your muscle to grow by eating slow digesting proteins such as casein, this will continuously feed the muscles for as long as seven hours when you are asleep and hence encouraging muscle growth.

How fast do you digest egg protein

Egg protein is also lactose-free making it ideal for anyone with a lactose intolerance. Plus it has a great amino acid profile which is of huge importance for athletes that have a lactose intolerance.
Depending on the sources of protein you prefer, how much you consume and how often and what your end goals and results are, there are a number of ways to look into the benefits of different sources and what they are going to provide to you. When choosing protein sources, you want proteins that will result in the most absorption.
Egg protein has a high-efficiency rating and the body will absorb up to four grams every hour following the use of the supplement. It is going to provide important hormone producing pathways as the protein source is high in amino acids and is also high in essential amino acids that the body needs to build muscles, survive and to thrive. Egg protein was once considered the best protein for body builders because it possesses a high ratio of essential to non-essential amino acids.
This protein is created by separating the yolk and then converting the white of the egg into powder.  Egg protein is the best source of protein according to PDCAAS ratings. It contains all the essential amino as well as a couple of non-essential amino acids.
While egg proteins should be part of a body builders staple, they should not be the only source primary for several reasons such as;
·         The ratio of branch chain amino acids to essentials is not as good as many of the many of the available supplements. For example, whey protein contains almost twice as much leucine as egg protein
·         Egg protein is intolerable for most people due to bloating and gas
Some athletes have used eating just raw eggs as supplements. This is a foolish attempt at taking in additional protein. Eating raw eggs or raw egg whites only results in about 50 percent absorption of the available protein. That means, therefore, that if you eat enough raw eggs to give you grams of protein your body will only absorb 20 grams.
Modern supplementation products have helped us to move past the idea of the raw eggs in a blender. Today protein supplements taste better and are easier to absorb by your body to make you more fit. You can therefore take in fewer calories to obtain a leaner and better look.


Monday, March 28, 2016

Communication Systems and Strategies applied by successful companies: Nike Versus Adidas

Nike is an American global corporation that is engaged in the design, creation, manufacture and global marketing of selling footwear, apparel, equipment, accessories and services. Nike is among the largest athletic shoes and apparel supplier.  It initially started as blue ribbon sports in 1964 and changed to Nike inc. in 1971.  It sponsors high profile sports persons and sports teams globally with the highly recognized trademark of just do it.
Adidas is a German global corporation that designs and manufactures sports clothing accessories and shoes. The company also creates other products such as bags, eye wear, shirts and other sports related goods. The company is leading in Europe and was founded in 1948.
Adidas and Nike, being the two principal foot wear companies, as compared to others, have to sustain and maximize their market shares therefore they are both investing more in marketing their products by employing diverse communication strategies
Nike: Internet exploitation as a communication strategy
Nike has established a strong presence on the internet. Nike applies a variety of network tools to gain  advantage as a leading seller in the market,
To begin, the company’s campaign on the internet and the media sometimes do not even mention  the name and only using Nike’s slogan. This attributed to prior campaigns that have had success and led to customer’s relation of them to the company. Using these advantages, Nike has developed a variety of ways of using social networks as a communication channel with their customers while promoting their products.
Nike has many accounts on twitter that focus on specific products and to develop significant demand for them. Twitter is a clear example of Nike’s web strategy. Twitter is a better communication tool as consumers can get updates on the latest news. Twitter allows the company to advertise products to the public and provides information regarding the company while building relationships with customers.
 It helps the company to grow in popularity. The company has also hired famous professionals who have twitter accounts too, and this is used to gain considerable attention from the public. The athletes post their photographs in Nike products. Doing this, they are able to develop a marketing approach that is competitive.
Facebook is also another valuable accessory to Nike’s communication strategy. The company uses its Facebook to inspire people and athletes who are its spokespersons also appear on their Facebook page and act as reminders of that call for action. While twitter builds relationships with clients, Facebook is market oriented and provides product information and information about the company.
The company’s website is another vital communication tool; the company has a range of web pages that gives information and helps the customer to make purchases online with less difficulty.  In the websites, there are videos that promote the company’s products. The videos are used to associate the products with personal satisfaction. It thus created a competitive image as well as achievement in an individual doing their best . The website gives customer avenues with which to communicate with the company.
YouTube is used to strengthen the company’s strategy tool. YouTube has revealed to be highly valuable as it brings reliability and accuracy. More so, it has demonstrated to be an outstanding avenue for promoting clips and publicity for the company.  Here, the company created its channel as a creative way to stay in touch with consumers with ease, this way; it provides special consideration for every product while focusing on particular market targets. The company’s clips show professionals excelling after the use of their products.

 The videos bear an emotional effect and hence, the objective is to correlate specific feelings to their products in a manner that often ends up boosting sales. The videos express motivation and individual success and as such they manage to push customers into purchasing its products. The company also uses special events to its advantage using them to highlight its advertising approach and makes very emotional videos; for instance the Olympic 2012 campaign and the world cup 2014 campaign recently.
Finally, in Nike’s communication strategy is Flickr and blogging, Flickr allows the company to share photographs of its products while allowing users to air their opinion of the products. This helps the customers to communicate problems with products and what they need to do different. The company’s blog, on the other hand, is exclusively an information sharing avenue. It promotes the company’s latest products and shares information with the public regardless of if they are prospective clients or not.
Nike’s success is attributed to the company’s approach to communication and the fact that it has established itself as one that gives inspiration to all sports enthusiasts. It is a very social brand and has given new importance to communication through the internet while gaining immense success that has resulted to the global extension.
Adidas: Campaigning as a communication strategy
Adidas is focused on developing plans of communication that are not only creative and inspiring, but also support the global positioning, create equity of brands and enhance the achievement of goals. The central precept of Adidas’ plan for communication is to tap into the emotion in sport and advantages of a sport filled way of life in all channels of communication. The company regularly brings aspects of global marketing that can easily be leveraged to develop brand messages that are simple while still powerful. The company endeavors to guarantee that all its brands stay in the lead in communication plans.
“Adidas is focused on developing creative and inspiring plans of communication”
The company uses digital marketing as the foundation of its communication activities. Bearing in mind the fact that consumers are online most of the time, the company’s strategy allows for its transition from campaign based communication, which has been primary in its activities, to creation of rapport with the target audience.
Adidas is mostly reliant on campaign based communication as a communication strategy where it focuses on developing campaigns to raise awareness on its products. One such method is sponsorship of events.  The company has sponsored a variety of sporting events such as the soccerex football festival. Deals such as this one are aimed at promoting its products to sports lovers . This draws to people’s emotions while investing in youth development through sports.
The company also uses professional sports men and women to conduct campaigns aimed at popularizing their products. For instance,  the company sponsors sports team and with the success of every team and good performance, the message of the products’ effectiveness is being put out there and as such, prospective customers are encouraged to use the same products.
Another campaign tool is outdoor advertisements. This includes creative billboard concepts that draw customer’s attention while effectively communicating their product. Customers are therefore able to see the products in their drives home or even from their office windows.  The billboard adverts serve to inform the customer’s of the company’s presence and products using well known individuals in the sports industry and relating success to their products. This communicates the idea that association with the company brings with it success, and that, therefore, is an attraction for sports oriented customers. A particular shortcoming of this is that it does not allow the client to ask questions or rather does not provide an avenue to ask questions or even air their opinion.

The company also conducts online campaign activities to correspond to their customers and to endorse their products. Through the company website, clients can view pictures of the products and give their views on the same and as such helping in the development of relationships with clients. The company has a considerable online presence, but it is meager in comparison to its largest competitor. It has not been as aggressive as Nike in social media as a communication tool.
In 2014, the company intended to invest further in the digital space. This is likely to bring better online presence as compared to the current situation. By investing more in the digital space, the company will enjoy a larger audience from their customers and easier more efficient way of sharing information regarding their products. These platforms will help the company be in constant communication with its customer’s allowing them to share an opinion and giving insight on ways in which the company can improve a particular product based on the criticism received from the clients
In conclusion, it is evident that Nike’s web based communication strategy has proven to be more effective in ensuring brand success. The hands on approach and its dominance in the online platform has only worked to its advantage. With the increased popularity of social site, s and more people relying on these sites for information, the social sites are the perfect tool for the company efficiently to communicate to the customers while allowing them to gain insight from the consumers and market their products in simple, efficient ways.
While Adidas has had relative success from its methods, it has not fully incorporated the issue of social media into its communication plan. This has slowed down its penetration into the online platform of communication. As such, can be said that Nike’s strategy is more practical and social media is a more feasible communication plan since a large proportion of individuals have social media accounts particularly the youth who are the main target group for both companies.

It is thus recommended that companies do not limit themselves as pertains to what plan to use in their bid to communicate information on their products and services. Every possible channel should be used, and particular emphasis laid in the online platform as a tool for the exploitation of the internet as a communication strategy.  Bearing in mind the current trends where social media is the go to place for information. It is only proper, for them to tap the full potential of these sites.

AMERICA AND CUBA: How the relationship will change

American and Cuban relations deteriorated following the Cuban revolution in 1959 and ever since, there has been confrontation and tension between both nations. United States lacks formal diplomatic relations with Cuba, and an embargo has been maintained that makes it unlawful for corporations in the United states to conduct any business with Cuba .The embargo was imposed due to the nationalization of the property of United States corporations during the Cuban revolution. United States had explicitly stated  that the ban will stay put for as long as the government of Cuba continues to refuse to move towards democratization and a value for human rights.
Following the events in 1961 and 1962, diplomatic and economic isolation became the primary thorns of United States policy to Cuba. This went on even following the collapse of the Soviet Union. Washington went further to strengthen the embargo with the Cuba Democracy Act of 1992. The act states that the ban cannot be lifted until  when Cuba will hold free and fair elections together with transitions to a democratic government that does not include the castors. The current Cuban president, Raul Castro has made it clear he will leave office in 2018. A  series of changes have been implemented to the trade embargo in order to allow for the export of some United States medical supplies and agricultural products to the island . Cuban has incurred losses over the years because of the stringent trade restrictions.
According to Farley (2004) in his book, majority-minority relations shows how conflict and ethnic stratification develops among groups.  Initially, just like in the case of America and Cuba, when they initially come into contact, they display some accommodation and curiosity towards the other party. There is both conflict and cooperation, then America became dominant and as such, there are cast like relations with rigid restrictions impacted on the subordinate group which is, in this case, the trade embargo imposed on Cuba by America.
“Human Rights in Cuba are a significant concern for United States Policy Makers”
Human rights in Cuba are a significant concern for United States policy makers. It has been observed by the human rights watch that Cuba goes on to repress people and groups that criticize governance or ask for the basic human rights using detention, beatings, imposed exiles and travel restrictions. The report also notes that dozens of political foreigners and prisoners have been released from Cuban prisons in 2010 and 2011. Domestic politics in United States made united states Cuba d├ętente a political risk. The Cuban American people in South Florida, traditionally had an influence over the United States policy to Cuba. Both democrats and republicans have feared alienating a voting bloc that is strong in a critical swing state in presidential elections. The Cuban community has been for a long time been a significant role player in Republican support in presidential elections. The trend has however changed as Democrats have in the recent past won the Cuban vote in Florida.
Towards the end of 2014, American president, Barack Obama, and the President of Cuba Raul Castro announced the start of a process of the normalization of relations between United States and Cuba .Negotiations were conducted in the Vatican City and Canada the agreement oversaw the lifting of several United States travel restrictions and lesser restrictions on remittances. United States banks would have access to the Cuban financial system, and there would be an established United States embassy in Havana that was closed following the Cuban affiliation to USSR in 1961.
The meeting of the American and Cuban president came four months after they both announced that both countries would restore their ties. Successive administrations in United States have been maintaining a policy of diplomatic isolation and economic sanctions against Cuba. The changes in the countries relations that was at first marked by a prisoner exchange  and Havana releasing a jailed united states contractor prompted a number of experts to point towards better prospects for the economy in Cuba and united states relations broadly in the Latin America region. The United States trade embargo that requires to be approved by Congress to be repealed is not likely to be lifted soon. In addition to the prisoners release, America agreed to reduce restrictions on remittance, banking, and travel and Cuba agreed to the release of fifty-three prisoners that had been classified by the United States as political dissidents. New trade and travel regulations were implemented in January that enabled United States travelers to visit sans having to obtain a government license.
This is explained in the third phase of ethnic stratification where society progresses to becoming more industrial, modern and urban race relations are class like and the competitive systems are more fluid. There are minimal legal restrictions on a subordinate group as is seen following the lifting of some of travel restrictions to Cuba; however, the dominant group retains power by covert discrimination. Members of majority groups perpetuate cultural racism through the belief that the minorities that are disadvantaged situations are there due to influences from their culture.
Countries that are determined by the united states secretary of states to have, on several occasions, provided support for acts of global terrorism are designated as per United States laws.  The four primary categories of sanctions resulting in designation under the authorities are inclusive of restrictions on United States foreign aid. A ban on defense sales and exports controls over particular exports of dual-use items and other miscellaneous financial restrictions. When a country is designated under the laws, other sanctions and laws are implemented that penalize the countries and individuals from engaging in trade with state sponsors.
New Changes
Cuba was designated to the list on March 1st, 1982. Following the signing of the new accord, the secretary of state will look into the country a fresh to make a review of the designation. Furthermore, earlier, there were a slew of travel restrictions barring American citizens and permanent residents in America from travelling to Cuba with a few exceptions. General licenses that do not require any special permission, are provided for individuals that are visiting a relative that is a Cuban national or persons that are traveling with them who share common dwelling as a family with them. This was authorized by the United States president in 2009.  General licenses will be provided for reasons that  necessitated approval on a case by case basis; for instance, athletic competitions, public performances and workshops, humanitarian work in case of disaster, dissemination of information and travel that is related to the export of authorized products.  It is imperative to note that travel restrictions inclusive of tourism will require congressional action to be lifted.

Banking and trade will also be impacted in the sense that before, no transactions that involve the property of Cuban nationals was allowed. For instance, the purchase of Cuban cigars or the signing of Cuba-related contracts with foreign firms. Following the lifting of the embargo, American institutions will be able to hold accounts at financial institutions in Cuba. Cuban travelers will be allowed to use American debit and credit cards. American entities in third countries will be able to take part in meetings and transactions with Cuban people in third countries. Items or equipment that supports the private sector in Cuba will be allowed for export such as building and agricultural material. Companies providing telecommunication services will be allowed to set up the related infrastructure; American travelers that are licensed can import 400 dollars of goods inclusive of up to 100 dollars in alcohol and tobacco. It would, however, require congressional action to lift entirely the embargo.
Remittances to religious organizations or close relatives have no limits. Travelers with authorization are allowed to carry 3000 dollars to Cuba in remittances. Before, the approved payments in every quarter will be made to any Cuban citizen for humanitarian reasons; this amount will be raised to 2000 dollars every quarter.  In addition to that, earlier, there were requirements for a license for individuals that provide remittance forwarding services, the licenses will not be required any more following the agreement.

It is apparent that the new agreement between the American and Cuban governments has brought forth several changes.  For the most part, the changes in policies have been beneficial to both countries as they are both now able to conduct business together. While there is still a long way to go, in the reestablishment of good relations between both countries, it is evident that this is a step in the right direction and a good start. Nationals from both countries are likely to benefit from the fewer restrictions on imports and exports, and this is, therefore, likely to boost economic growth more specifically for Cuba. Particularly so, is that Cuba as a country is now able to benefit from investors in various service industries particularly from telecommunication services providers.

Thursday, March 24, 2016

How to Find the Best non-Dairy protein powder

Whether you are lactose intolerant, vegan or just prefer to avoid diary, it can be tough to find a high quality protein powder when almost all options are made with dairy based casein or whey. Nondairy powders have a lot of advantages, however, with soy being at the top of the pack for its complete amino acid profile and cardiovascular benefits. Consider the following points when choosing a non-dairy protein;
·         Protein digestibility corrected amino acid scores (PDCAAS) rate protein based on bioavailability as well as essential amino acid supply. The highest a supplement can score is 1.00
·         Check the label of the protein powders for the percentage of protein to make sure you are getting the best nondairy powder for your money
·         Also check the label when you purchase protein blends so you know how much protein is in the blend. If this is not stated on the label, consider another blend.
·         Understand that amino acid powders are not the same as protein powders. Proteins are made up of amino acids. For a protein to be complete, it has to contain all 9 of the essential amino acids.
Soy powder
Unlike other plant based protein powder, soy is a complete protein that contains all essential amino acids. A standard 30 grams of soy contains the same grams of proteins that whey powder does but less fat and cholesterol.  Soy may also have additional benefits over other plant based powders
Along with soy, there are other available plant based powders including hemp, pea and brown rice powders. 
One primary disadvantage of the powders is that they are not complete proteins; normally, they also contain less protein per serving compared to soy and dairy based powders. While all proteins have the potential to contribute to muscle building and improve the effects of resistance training, there is not as much research associating hemp, pea or rice powders with positive gains in lean muscle mass, power and strength or with improved body composition simply because soy, casein and whey are more commonly studied.

It is difficult to call any protein powder the best because what is best for one person may not be best for another. Some have a number of clear advantage over other vegan protein powders it is however no guaranteed to affect everyone who takes it in a similar manner and no protein supplement will prove very beneficial unless it is combined with regular exercise and a healthy balanced eating plan.

Finding the Best protein Powder

Protein is an essential compound of the human diet. As a matter of fact, it is used in almost every biological process in the human body. Getting enough protein daily can help you feel full and can also help your muscle grow and repair. However, there are several different proteins to choose from and they all have different properties that affect the body in varying ways. One way to incorporate protein in your diet is through the use of protein powders. It is however important to keep in mind that you can get all the protein your body needs from the food you eat.
The best protein powder is relative to individual preferences; there are protein powders made out of all kinds of things but the most common sources are whey, egg whites and soy. Obviously, if you are allergic or otherwise intolerant of soy, dairy or eggs, you will want to avoid protein powders made from those. Vegans will not want to use powders made from dairy or eggs. In addition to soy, there are vegan protein powders made from rice, hemp or peas.
Here are a few ways to pick the best protein powder;
Look into the primary time you will be taking the protein powder
Think about when the primary time is that you are going to use the protein powder. Are you looking for a protein powder for immediately after your workout? Or are you looking for a powder to use halfway through the day when you are pressed for time. Each of these situations differ greatly in terms of what you need. If you are looking for a protein powder for immediately after a workout, you need something that is as rapidly digestible as possible. A whey isolate protein powder would be great for this and is typically mixed with some form of carbohydrate to provide the glucose needed by muscles.
Also consider what you will be mixing the protein with; are you going to have it with water, juice or milk or do you plan to use it in food preparation. There are so many different flavors of protein powder around that you want to make sure will lend properly to you primary mixer. Some powders also tend to mix a lot better with water compared to milk.
You should also look into your main goal for the protein powder; either fat loss or muscle building. For instance, is you are looking purely for fat loss, then you probably should find a protein powder that is low in calories and 100 percent straight protein.
Bottom line
Finding the best protein powder, it is evident, is reliant on individual preferences and what is best for you. It is therefore imperative that you look for a protein powder that is likely to help you reach your fitness goals.


How fast do you digest hemp Protein Powder

Hemp Protein
Hemp is a very hardy and versatile plant; it was once grown widely in the United States for its fiber. Hemp is rich in omega fatty acids, protein and fiber. Hemp is loaded with all 20 amino acids. This densely nutritious food is a great addition to the diet of anyone seeking for plant based protein and is preferred by vegans and vegetarians. The protein in hemp is very digestible which makes it a great choice for sensitive diets.
Hemp protein is the most digestible protein source available for the human body. Hemp protein contains a special blend of two highly digestible and soft proteins called albumin and edestin. Hemp protein can be used to enhance total protein intake for non-vegans and vegans alike; it is considered a superior protein source because of its above average digestibility which also makes it ideal for athletes.  Additional benefits of hemp protein include potential immune enhancing and anti-fatigue properties which makes it even more ideal for athletes.
Globular proteins like edestin are regarded as being the most bioavailable, usable sources of protein for the human body. The word edestin is derived from the Greek word ‘edestos’ which means edible. Edestin has been found to contain higher levels of essential amino acids compared to soy and you will avoid the harsh extraction process that is used to turn the soy bean to protein powder.
Hemp proteins is also critical in digestive disorders; most people shy away from protein powders because this type of product has a reputation for causing dietary upset. However, hemp protein does not bother most people digestive system. The reason hemp powder is gentle on stomachs is because unlike whey proteins and soy proteins, hemp protein contains no oligosaccharides. Oligosaccharides are the natural chemical responsible for gas in the body and a common source of stomach upset. Since hemp protein does not contain oligosaccharides, it is easy to digest. The better a protein is digested, the more efficiently it can be used by the body.

Hemp contains albumin and edestin, two globular proteins. Globular proteins dissolve easily so they are readily accessible for the body to use. While some look to soy proteins, soy is a lot more difficult for the body to digests where its inhibitors block the action of trypsin and other enzymes required to break down the protein. This can normally result in unwanted gas and bloating.

LET's GO VEGAN!!

I tried vegan food a few weeks ago and frankly, it was nothing like I expected. As a meat lover, I was a bit skeptic about vegan food, cause you know, taste. which is quite dumb of me seeing as my diet is not entirely meat based.

So I made the decision to go vegan! I am not sure for how long, but, while it lasts, I am exclusively on a vegan diet. 
cutting out the dairy is going to be easy since I hate milk. And I have never liked eggs so, let's just say, I got it down to some extent.

In the next few days I will start posting a couple of recipes of my own, that are vegan and delicious! from starters to desserts.

I am going to be honest and say, my greatest motivation here is not the taste, rather, it will be weight loss (yay! winning) and maybe better skin. I don't know.


So there you have it, I am going to be your lab rat; we can weigh the pros and cons of going vegan together and see if it is something we ought to do for a longer period or I am going through one of those phases.

Wish me luck!

Simple Recipe for a flatter stomach

Every girl, and boy, loves a flat stomach..

But,
we also love pizza, doughnuts, ice cream and bread...

we just cannot win.
As such, it is harder to tone our bodies, especially the stomach area.

UNTIL NOW..

That slouchy, bored and dull flab can all go away with this simple recipe using all natural ingredients you can find in your pantry.
what you need

  • A tablespoon of ground ginger
  • A tablespoon of stevia (optional)
  • Half a tablespoon of Cayenne pepper
  • Five tablespoons of lemon juice
  • one liter of water
  • A tablespoon of Turmeric powder
Preparation
Bring the water to a boil
cool for five minutes

add all ingredients to a jug and pour in the water 

Drink at noon
Repeat these process and by ten days, you'll have some noticeable difference!


And remember, lay off the sugars and fat, alright? And maybe don't drive everywhere, a walk doesn't hurt.

bless you!