August 2023 - Alpha Expat

Know your Protein Supplements

Protein supplements are popular among athletes, fitness enthusiasts, and individuals looking to increase their protein intake. They come in various forms, each with its own set of pros and cons. Here are some common types of protein supplements and their characteristics:

Whey Protein Supplements

Standard Whey Protein Powder

Pros: Whey protein is derived from milk and is a complete protein, meaning it contains all essential amino acids. It is easily digestible, absorbed quickly, and has a high biological value. It promotes muscle growth, recovery, and strength.

Cons: Whey protein is derived from dairy, so it may not be suitable for individuals with lactose intolerance or dairy allergies. Some people may also experience digestive issues or bloating.

24 Aug

Expat Coach Steve 0 Comment Supplements

Branched-chain amino acids ( BCAAs ) have gained significant popularity in the fitness and sports nutrition world. These essential amino acids play a crucial role in muscle protein synthesis and energy production. In this article, we will explore what BCAAs are, their functions in the body, how to supplement with BCAAs, and whether or not you need to incorporate them into your dietary regimen.

What are BCAAs?

BCAAs are a group of three essential amino acids: leucine, isoleucine, and valine. Essential amino acids cannot be synthesized by the body and must be obtained through diet or supplementation. BCAAs are unique because their chemical structure includes a branch-like chain, hence the name “branched-chain” amino acids.

22 Aug

Expat Coach Steve 0 Comment Workouts

What are the Top 3 Shoulder Exercises? Developing strong and well-defined shoulders not only enhances your overall physique but also contributes to improved upper body strength and posture. To effectively target the shoulder muscles, it is crucial to incorporate exercises that focus on all three heads of the deltoids—the anterior (front), medial (middle), and posterior (rear) deltoids. This article highlights the top three exercises known for their effectiveness in building shoulder muscles and provides insights into proper form and technique.

17 Aug

Expat Coach Steve 1 Comment Nutrition

Electrolytes are essential minerals that play a crucial role in maintaining proper bodily function. They are responsible for conducting electrical impulses throughout the body, helping to regulate fluid balance, and supporting muscle and nerve function. Electrolytes are found in a variety of foods and beverages, and can also be supplemented to help maintain optimal levels.

What are Electrolytes ?

Electrolytes are minerals that carry an electrical charge when dissolved in water. The most common electrolytes in the body include sodium, potassium, calcium, magnesium, and chloride. These minerals are essential for maintaining proper fluid balance and supporting a variety of bodily functions.

Electrolytes help to regulate the movement of water between the inside and outside of cells. They also help to maintain the pH balance of the body, which is important for proper cellular function. Additionally, electrolytes are involved in muscle and nerve function, including the ability to contract and relax.

14 Aug

Expat Coach Steve 0 Comment Supplements

Why is creatine expensive in 2023?

Creatine, a popular dietary supplement widely used by athletes and fitness enthusiasts, has seen a significant increase in price in recent years. This rise in cost has left many consumers questioning why creatine has become so expensive in 2023. In this article, we will explore several factors contributing to the increased price of creatine and discuss the potential implications for consumers and the supplement industry as a whole.

Raw Material Costs

One of the primary factors behind the increased cost of creatine is the rising price of raw materials. Creatine is synthesized from amino acids, mainly arginine, glycine, and methionine. Fluctuations in the costs of these amino acids, driven by factors such as supply chain disruptions, changes in demand, or geopolitical events, can directly impact the overall production cost of creatine. In recent years, the prices of these raw materials have risen, leading to an increase in the cost of creatine supplements.

09 Aug

Expat Coach Steve 1 Comment Accountability

What does ab accountability coach do? Accountability is the act of taking responsibility for one’s actions and being answerable to oneself or others for the outcomes of those actions. It is a critical aspect of making life changes that stick, as it provides the necessary motivation to follow through on commitments and achieve personal goals.

There are several reasons why accountability is important for making life changes. Firstly, it helps to establish clear goals and objectives. When we are accountable to ourselves or others, we are forced to clarify what we want to achieve and how we plan to do it. This process of goal-setting is essential for creating a roadmap that guides us towards our desired outcomes.

Secondly, accountability provides motivation and support. When we are accountable to others, we are more likely to stay committed to our goals, as we do not want to let them down. This can be especially helpful when we are faced with challenges or setbacks, as it provides a support system that can help us stay focused and motivated.

04 Aug

Expat Coach Steve 0 Comment Nutrition

Healthy fats, also known as unsaturated fats, are an essential component of a healthy diet. Unlike saturated and trans fats, which can increase the risk of heart disease and other health problems, healthy fats can provide many benefits to the body and support overall health and well-being.

There are two main types of good fats: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in foods such as olive oil, avocados, nuts, and seeds. These fats have been shown to help improve cholesterol levels by reducing the amount of LDL or “bad” cholesterol in the blood. They also provide the body with important nutrients, such as vitamin E, which is important for skin health.

Polyunsaturated fats are found in foods such as fatty fish, nuts, and seeds. They are important for brain function and can help reduce inflammation in the body. Polyunsaturated fats are further divided into two categories: omega-3 fatty acids and omega-6 fatty acids.

Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, and tuna, as well as in flaxseeds, chia seeds, and walnuts. These fats are important for heart health and brain function, and may also help reduce inflammation in the body. Omega-3s are also important for eye health, and can help reduce the risk of age-related macular degeneration.

Alpha Expat

Month: August 2023

Know your Protein Supplements

Whey Protein Supplements

BCAAs: A Comprehensive Guide to Branched-Chain Amino Acid

What are BCAAs?

Building Shoulders: The Top 3 Shoulder Exercises

What are electrolytes ?

What are Electrolytes ?

Why is creatine expensive in 2023?

Raw Material Costs

An accountability coach – why you need one

Good fats ? Healthy fats you should be eating