Best 12 Supplements to gain muscle mass with scientific evidenceVery good friends! I am once again on the Fullmusculo website to talk about the supplements that have shown scientific evidence to gain muscle mass.We are going to review in this article those supplements with a level of evidence I (those that have demonstrated efficacy). And those of level II (those that have inconsistent evidence, that is, that in some studies show positive results and in others not) based on the categories of the ISSN (International Society of Sports Nutrition) of the year 2018. In a future article we will see which supplements have not shown efficacy in studies (level of evidence III) and therefore, it would not be advisable for you to buy. Before we start, I have to tell you that supplements are not the main factor you should focus on to gain muscle mass. In fact, it is the least relevant factor (it will not account for more than 5% of the total). You have to know that you can gain muscle mass without taking any supplements by basing your diet on real food. But if you already control the basics of your diet and your training, it may be advisable to get some extra help. Let's go for it! But before entering the complete list, as a summary, we leave you a comparative table with what we consider the 2 best supplements that will help you in your goal of getting more muscle mass.
What are the best supplements for muscle growth Reddit?https://preview.redd.it/rjryx768tur51.jpg?width=1080&format=pjpg&auto=webp&s=97c816f5e61cea664bff38980fe2925e8e88f04d1- Whey protein or Whey protein 2- Casein 3- Creatine monohydrate 4- HMB 5- Citrulline-Malate 6- Phosphatidic acid 7- ATP 8- BCAAs 9- Beta-Alanine 10- Bicarbonate 11- Caffeine 12- Carbohydrates What are the best supplements to gain muscle mass? Let's start with ISSN level I evidence muscle building supplements. 1- Whey protein or Whey protein I have a complete article about protein on the Fullmusculo website, everything you need to know. You can take a look to delve into this supplement with well-proven evidence. In this section I will simply highlight the most important conclusions about protein as a supplement: Whey protein is the protein with the highest biological value Whey protein is the protein with the highest biological value known to date, being superior even to egg protein. By higher biological value we mean a greater amount of essential amino acids, greater bioavailability and greater intestinal absorption rate. As for vegan soy or pea protein, it has also been shown to increase muscle protein synthesis. What happens is that its anabolic effect is lower than that of whey protein (it has a lower biological value), therefore the recommendations would be at the upper limit of the range that we have seen previously. Protein is a supplement and not a substitute Protein taken in supplement form is nothing more than an alternative way to real food to meet your daily protein requirements. Which, if you train to gain muscle mass, are between 1.5-2.5 g / kg / day. How much protein to consume Does that mean that a protein shake can replace the protein in real food? Of course not. But if you want to introduce it in one of the meals taking it together with milk (or water) and creatine, which we will talk about later, it can be more than recommended. Protein does not affect the liver or kidneys As for the myths that surround protein, there are those that they are bad for the kidney and liver (for people without pathologies), in addition to that they will make you grow muscular like that bodybuilder who takes steroids . We know today that these two myths are not true, if you want to know why, take a look at the article on whey protein, where I delve into them. Protein is for everyone Protein is a supplement especially recommended for:
The fundamental types of whey protein are:
If this is not the case, you can perfectly opt for a concentrate in volume and an isolate in definition to maximize results. If you want to take only the concentrate because it has a better value for money, nothing happens, you will not get super spectacular results compared to taking it alone instead. >>>TESTRX: Natural Testosterone booster for bigger muscles - Visit Official Website<<< 2- Casein It has the same function as whey protein. Casein also comes from milk, its main component (80%) vs the remaining 20% that is made up of whey protein. The basic difference between whey protein and casein is the absorption rate, which is higher in the case of whey protein. Taking advantage of this difference, the supplement industry does business with it by selling casein as a protein for pre-sleep consumption with the argument of "take it at night, not to catabolize." Physiologically speaking, this argument does not make sense because at night you do not lose muscle mass. Rather the other way around, the body is sensitized to the gain in muscle mass by the action of the hormone GH, which raises IGF1 and we already know that this is an important activator of the mTOR pathway. Remember, rest is one of the pillars for muscle growth. It is true that some studies leave casein in a good position in this regard. But the truth is that there is an important bias in these studies since casein is compared to a non-caloric placebo, therefore, it is not surprising that those who consumed casein maximized their gain in muscle mass. But not because of the casein per se, but because they consumed a greater amount of protein in total than the group that received the placebo. 3- Creatine monohydrate Also here on the Fullmusculo website, you have an article that I wrote myself and in which I analyze creatine monohydrate in more depth. In this section, as in the one on protein, I will review the most important keys about creatine and how you can benefit from it. Backed by science It has been endorsed by science as the most effective ergogenic aid for muscle mass and strength gains. Since it helps to keep the energy source of phosphagens active for a longer time. No adverse effects To date, no study has shown that its long-term consumption can favor any adverse effects. Even with amounts well above the recommended daily supplementation of 3-5 g / d. The loading phase is not necessary Performing the fast charging phase of 20g / day for a week is only recommended if you want to obtain a faster effect, however, it is not necessary. With 5 g / day for an indefinite period is more than enough. Great value for the price It is a supplement that is sold at a very good price. If you decide to buy it, make sure it has the Creapure stamp on it. Creatine is for everyone It is suitable for consumption at all ages but the ideal is to use it especially when necessary, in this case in athletes dedicated to strength training. Creatine does not cause baldness There is no evidence that it causes alopecia in men. That creatine causes baldness is a myth. Optimize training and promotes recover of muscles It acts on several of the anabolic cell signaling pathways in addition to promoting muscle recovery. All these benefits lead us to optimize our training and to be able to get closer and closer and in better conditions to our MRV (maximum recoverable volume). It can be beneficial in the extra sports field It can be beneficial in the extra-sports field, for example in the case of neurological diseases as it has a neuroprotective effect and also metabolic diseases such as diabetes. However, in this regard there is still much to be investigated. 4- HMB HMB (beta-hydroxy beta-methylbutyrate) is a metabolite of leucine. We already know the importance of Leucine for hypertrophy. Leucine is one of the three BCAAs (isoleucine, leucine, and valine). These three amino acids are positively related to the increase in muscle mass, especially leucine, which is like the spark that lights the fire, which would be muscle protein synthesis. The problem is that leucine has no effect if it is not accompanied by the rest of essential amino acids (for the same reason, in the table that I have attached above in the article it appears that essential amino acids do have proven evidence and BCAAs do not) . And that in addition in the muscle cell there is a leucine threshold (leucine threshold) by which no matter how much leucine we add, we will not have a greater anabolic effect. In these topics I delve into the article on whey protein that you can find on this website. How to take HMB? This supplement has shown evidence for muscle mass gains with a minimum effective dose of 1.5 g / day in a range of 1.5-3 g / day. Doses of 6 g / day did not show greater benefits in the studies analyzed and a range of 1.5-6 g / day constitutes a safety interval. What do I personally recommend to you? That you consume whey protein directly (if you want, remember that it is not the most important thing). Where you will already find an optimal amount of essential amino acids, including Leucine and the rest of BCAAs, and you will not need to spend money on HMB or other supplements. The money you save is invested in real food. To perform your anabolic combo, I recommend mixing whey protein with creatine to maximize the absorption effects of creatine, which is better absorbed in the presence of protein and / or carbohydrate. >>>TESTRX: Natural Testosterone booster for bigger muscles - Visit Official Website<<< Now is the time to move on to ISSN Level II Evidence Muscle Gaining Supplements.5- Citrulline-MalateCitrulline is an amino acid that is produced in the urea cycle from ornithine and carbamoyl phosphate. This citrulline is physiologically recycled to arginine, which increases the activation of the enzyme nitric oxide synthase. Nitric oxide (NO2) is then produced, which produces vasodilation and therefore a greater arrival of nutrients to the muscle, which will result in an increase in performance (reasoning that we will see later in the case of ATP as well). However, Why would it be better to supplement with citrulline-malate and not with arginine? Basically because the bioavailability of the latter is lower due to the catabolism of arginine at the intestinal level is greater than that of citrulline, which passes in greater quantity to the blood and therefore reaches more of it at the muscular level. Which is where we want it to take effect. Also, the blood extraction of citrulline by the liver is less than that of arginine. Taking these two physiological processes into account, it is concluded that it is better to supplement with citrulline than with arginine. Which in the article on supplements without evidence we will see that it is classified by the ISSN as level III. The evidence regarding this supplement in doses of 6-12 g / day is inconsistent, with studies showing positive results and others not. 6- Phosphatidic acid Phosphatidic acid is a phospholipid naturally contained in the membranes of eukaryotic cells and therefore in the sarcolemma of the muscle fiber. It is known that physiologically, this lipid has the ability to activate the cascade of the mTOR pathway, thus participating in the process of gaining muscle mass. Strength training has shown significant increases in intracellular PA, probably due to the mechanical stress produced in the eccentric phase, which produces greater ruptures of the muscle fiber membrane. This will cause greater amounts of intracytoplasmic FA to be released, resulting in greater muscle gains. However, speaking in terms of FA supplementation, the data are still inconsistent in terms of dosage, timing and duration needed to obtain effects. An effective dose of 750 mg / day was used in the studies. Lower amounts such as 350 mg or less did not show significant effects. 7- ATP As we already know, ATP is the main responsible for the production of intracellular energy, which is responsible for generating muscle contraction. It is also known that ATP has not only intracellular functions, but also extracellular ones, which are the ones that in this case would help improve performance, at least in theory. The main extracellular function of ATP is to produce vasodilation and greater cellular permeability to calcium (a key element for muscle contraction by binding to the C subunit of troponin). That is, the greater the vasodilation, the more blood reaches the muscle and the greater number of nutrients and therefore, the higher the performance. However, the studies carried out by supplementing with ATP have been carried out mostly in clinical populations (people with diseases), showing positive effects. This does not mean that it will have the same effect on a healthy person. In addition, it has also been seen that the bioavailability consuming the supplement orally is much lower than intravenously. All this, added to the fact that there are not many studies carried out in sports populations, means that it cannot be confirmed that it can have a substantial effect on gaining muscle mass. 8- BCAAs I have talked about BCAAs before in the HMB section. On paper, the theoretical function of BCAAs is to promote recovery and minimize post-training protein degradation, especially if it has been rich in eccentric phases, where muscle damage is greater. Its high content in Leucine means maximizing the anabolic effect in doses of 3-6 g / day. In one study, the effect of supplementing with 6.25 g of whey protein + 5g of isolated leucine vs 25 g of whey protein was compared. Seeing as both exceeded the leucine threshold, which leads me to the recommendation I gave you earlier: If possible, preferably consume whey protein and leave out the BCAAs. Now is the turn of other interesting supplements that could aid in muscle gain.In this section I will present the summary of the most important points about the beneficial effect of these supplements to gain muscle mass.Even so, more extensive articles on these will be available soon so you can dig deeper and learn more about them. The key in these supplements is that they can improve our performance and therefore, that we can indirectly gain muscle mass. But by themselves they do not exert the anabolic effect as such. Although it is true that they improve the environment and provide more optimized conditions so that the muscle can grow more. 9- Beta-Alanine Beta-alanine is a non-essential amino acid (we can make it physiologically from others) that together with histidine forms a dipeptide known as carnosine. Carnosine has an intracellular buffering effect, which means that it delays the acidification of the medium. Increasing the amount of beta-alanine available increases intracellular carnosine levels. This is related to a delay in muscle fatigue, thus being able to improve performance by increasing the number of repetitions we do, increasing the training volume and, therefore, higher levels of hypertrophy. It is also true that the greatest effect of beta-alanine is achieved in sports with an average duration of 1-4 minutes. Which means that it can be more effective in other sports such as athletics than in bodybuilding. INDICATIONS Dosage between 4-6 g / day for a month seems to be optimal to fully load carnosine reserves. Taking it together with creatine seems to maximize the absorption of the latter. 10- Bicarbonate If before we have talked about beta-alanine as a good intracellular buffer, in the case of bicarbonate we are talking about a supplement with extracellular buffering capacity. In fact, both supplements are synergistic, according to the evidence. Physiologically, when we exercise, CO2 and protons are produced that accumulate in the muscle and in the blood. To be able to transport them correctly towards the pulmonary circulation we need a balance in the blood of bicarbonate and protons, in the first case to buffer the released protons and in the second to be able to form bicarbonate. The idea is that by increasing the concentration of bicarbonate we will delay the fatigue due to acidification later in the blood and therefore, greater sports performance. STUDY Studies have shown the effectiveness of bicarbonate at a dose of 0.3 g / kg in the 60-90 minutes before high intensity exercise lasting 1-3 minutes, where the greatest amount of lactate and protons is produced, which would be buffered by this bicarbonate at the extracellular level. Studies have also been seen where sports performance of not so high intensity is increased, as in cyclists. Probably due to elevation, bicarbonate supplementation is associated with elevation of the PGC-1-alpha protein, involved in mitochondrial biogenesis processes. In terms of muscle mass gains, this is not the supplement that can help the most, but it may have some capacity in terms of performance, as always, very individual. I recommend conducting experiments with it as it is a safe supplement although some studies report gastrointestinal discomfort in athletes. Therefore, use with care within the safe ranges. 11- Caffeine Caffeine is one of the star supplements. It can be found in coffee, tea, guarana, and dark chocolate. Caffeine is a very famous supplement for its amply proven beneficial effect to promote sports performance and facilitate fat loss. STUDY In studies it has been shown to increase maximum strength, endurance and average power with doses in the range of 3-9 mg / kg consumed 30-90 minutes before training. In endurance athletes, it has also been shown to save glycogen, which is a limiting factor in exercise when it is depleted below certain levels. In general, caffeine has shown beneficial effects on both medium-low and high intensity exercise performance, being suitable for all audiences. In order to gain muscle mass, caffeine can help you get those last repetitions that always cost and even get some more. This increase in performance translates into greater training volume and therefore greater hypertrophy. If we also consume caffeine in the form of coffee, its effects will still be more beneficial to health if possible, because coffee is a very good source of polyphenols and antioxidants that you cannot miss. Despite this, it appears that the greatest effects in terms of performance are provided by the capsule form. In addition, in habitual caffeine consumers, better moods, a reduction in RPE (Rate of Perceived Effort) and muscle pain associated with hypertrophy training have been reported in studies. 12- Carbohydrates High carbohydrates in the diet (around 55-60% of total macronutrients) are known to provide higher athletic performance than diets with lower carbohydrate levels. We have already discussed that muscle glycogen depletion during sports practice is a predictor of muscle fatigue. The more glycogen is saved during exercise, the longer it can be prolonged and therefore the greater the performance we will obtain. High intensity or long duration workouts (greater than 2 hours) can benefit from intakes of this perientrene carbohydrate. In order precisely in the first case to favor a greater supply of high quality energy for a longer time and in the second case, to save glycogen. The most common is to consume it in the form of gels or drink with simple sugars, in which case it would be necessary to be careful due to the risk of diarrhea due to the osmotic power of glucose. As for the gain of muscle mass, if your workouts do not last 2-3 hours it does not make much sense to consume them. TESTRX: Natural Testosterone booster for bigger muscles - Visit Official Website ------------------------- Disclosure: This post contains affiliate links, if you click and make a purchase I may receive a commission - This has NO extra cost for you |
- “…we learn that cows display the ability to rapidly learn different tasks, display long-term memory, extrapolate the location of a hidden moving object, discriminate complex stimuli, and discriminate humans from one another.Cow Facts - https://imgur.com/mOGUlCX
- “Calves as well as adult cows show learned fear responses to humans who have previously handled them in a rough manner."
- “Cows also display complex spatial memory and are able to discriminate among individual cows and recognize cow faces as different from the faces of other species. “
- “…they display fear and anxiety and the less eye white that is seen, the better they feel. When cow mothers are separated from their calves, as is done as they are being prepared for meals, there is an increase in the amount of eye white.”
- “…when cows are stressed, such as after they're branded with a hot iron, they show a decrease in the ability to judge ambiguous stimuli, as do humans.”
- “Mothers and calves also show extreme distress when separated. This is not at all surprising but remains a common practice in the animal-food industry.”
- “Cows, similar to numerous other nonhumans, display a full range of personalities including boldness, shyness, sociability, gregariousness, and being temperamental.”
- “… cows display broad parameters of social complexity in empirical studies. They have demonstrated knowledge about conspecifics and the exchange of relevant social knowledge with conspecifics. Through dominance hierarchies and affiliative bonds, they have demonstrated knowledge about conspecifics and of their own social interactions with them."
- Cows show excitement when they discover how to open a gate leading to a reward.
- They can rapidly learn different tasks.
- They can discriminate humans from one another.
- Cows are curious and inquisitive, and seem to enjoy music.
- They display long-term memory, and can extrapolate the location of a hidden moving object.
Other problems
- Cows must give birth to produce milk.
- Calves are stolen from their mothers.
- Cows are impregnated over and over.
- Male calves are often killed for veal.
- Female calves are kept to continue the cycle.
- “Spent” cows become hamburger meat.
- Cows’ horns are burned or sawed off.
- Cows’ hair is burned off with torches.
- Calves’ tails are cut off.
- Cows suffer painful infections.
- There is pus in the milk.
- Dairy farming is destroying the environment.
- Dairy farming wastes a lot of water.
- The dairy industry exploits farm workers.
1. Calcium?Videos
Contrary to popular belief, cow’s milk is not the best source of calcium. The amount of calcium in a glass of milk may appear to be higher than in broccoli, however the vegetable form is more readily assimilated by the body and has considerably higher health benefits.
Here are some foods to consider integrating into your diet that have more beneficial calcium than dairy: fortified plant-based milk like soy or almond, calcium set tofu, kale, broccoli, figs, oranges, sesame seeds, okra, collard greens
2. Lactose Intolerance + IBS
About 70% of the world’s population has lactose intolerance in adulthood. Humans are not designed to drink cow’s milk. We are only designed to drink human milk until about the age of two. At around two years old, most people stop producing lactase, the enzyme that breaks down the sugars in milk. The fact that most of our bodies do not produce the enzymes to digest milk is a pretty strong indication that we should not be consuming it.
3. Cancer
Dr. T Colin Campbell, (who grew up on a dairy farm), conducted studies showing that he could control cancer growth by adjusting the amount of casein (the protein in milk) in rats. His studies also compared proteins from different sources. He found that only animal proteins promoted cancer growth, while plant-based proteins did not.
Also, findings of a 2015 meta-analysis discovered that high intakes of dairy products like milk and cheese in men appeared to increase total prostate cancer risk, while non-dairy sources of calcium did not.
4. Osteoporosis + Hip Fracture
Believe it or not, countries with the most dairy consumption have the highest incidence of osteoporosis. According to the International Osteoporosis Foundation, in the US, (where cow’s milk and dairy products like cheese are customary in the diet and 3 cups of dairy milk per day is recommended for healthy bones), low bone mass and osteoporosis are major public health threats. In fact, 55% of people aged 50 and older in the US have these health conditions. In contrast, in China, where their traditional cuisine doesn’t use dairy milk or cheese, the overall prevalence of osteoporosis is approximately 7% among older adults.
In the population study, “Milk Intake and Risk of Mortality and Fractures in Women and Men,” researchers following more than 100,000 men and women in Sweden for about 20 years found significantly higher rates of bone and hip fractures, heart disease, cancer, and premature death in general for women who drank more milk. Three glasses of milk a day was associated with nearly twice the risk of dying early!
5. Cow Hell + Environmental Impact
Dairy cows get raped, their calves taken away, raped again, until they are so weak they can no longer stand. This exhausting, torturous practice is unjust and needs to be put to an end. Their immobile lives contribute horribly to both their health and the environment. All of the space, water, and food it takes to support the dairy industry could easily feed millions of people. Also, cow farts (not to mention all the cow poop) are the leading source of detrimental methane gas emissions that have been shown to lead to climate change and global warming. Since methane captures more of the sun’s energy than carbon dioxide emissions, it’s actually a more potent greenhouse gas that we need to decrease to combat climate change.
- “…we learn that cows display the ability to rapidly learn different tasks, display long-term memory, extrapolate the location of a hidden moving object, discriminate complex stimuli, and discriminate humans from one another.Cow Facts - https://imgur.com/mOGUlCX
- “Calves as well as adult cows show learned fear responses to humans who have previously handled them in a rough manner."
- “Cows also display complex spatial memory and are able to discriminate among individual cows and recognize cow faces as different from the faces of other species. “
- “…they display fear and anxiety and the less eye white that is seen, the better they feel. When cow mothers are separated from their calves, as is done as they are being prepared for meals, there is an increase in the amount of eye white.”
- “…when cows are stressed, such as after they're branded with a hot iron, they show a decrease in the ability to judge ambiguous stimuli, as do humans.”
- “Mothers and calves also show extreme distress when separated. This is not at all surprising but remains a common practice in the animal-food industry.”
- “Cows, similar to numerous other nonhumans, display a full range of personalities including boldness, shyness, sociability, gregariousness, and being temperamental.”
- “… cows display broad parameters of social complexity in empirical studies. They have demonstrated knowledge about conspecifics and the exchange of relevant social knowledge with conspecifics. Through dominance hierarchies and affiliative bonds, they have demonstrated knowledge about conspecifics and of their own social interactions with them."
- Cows show excitement when they discover how to open a gate leading to a reward.
- They can rapidly learn different tasks.
- They can discriminate humans from one another.
- Cows are curious and inquisitive, and seem to enjoy music.
- They display long-term memory, and can extrapolate the location of a hidden moving object.
Other problems
- Cows must give birth to produce milk.
- Calves are stolen from their mothers.
- Cows are impregnated over and over.
- Male calves are often killed for veal.
- Female calves are kept to continue the cycle.
- “Spent” cows become hamburger meat.
- Cows’ horns are burned or sawed off.
- Cows’ hair is burned off with torches.
- Calves’ tails are cut off.
- Cows suffer painful infections.
- There is pus in the milk.
- Dairy farming is destroying the environment.
- Dairy farming wastes a lot of water.
- The dairy industry exploits farm workers.
1. Calcium?Videos
Contrary to popular belief, cow’s milk is not the best source of calcium. The amount of calcium in a glass of milk may appear to be higher than in broccoli, however the vegetable form is more readily assimilated by the body and has considerably higher health benefits.
Here are some foods to consider integrating into your diet that have more beneficial calcium than dairy: fortified plant-based milk like soy or almond, calcium set tofu, kale, broccoli, figs, oranges, sesame seeds, okra, collard greens
2. Lactose Intolerance + IBS
About 70% of the world’s population has lactose intolerance in adulthood. Humans are not designed to drink cow’s milk. We are only designed to drink human milk until about the age of two. At around two years old, most people stop producing lactase, the enzyme that breaks down the sugars in milk. The fact that most of our bodies do not produce the enzymes to digest milk is a pretty strong indication that we should not be consuming it.
3. Cancer
Dr. T Colin Campbell, (who grew up on a dairy farm), conducted studies showing that he could control cancer growth by adjusting the amount of casein (the protein in milk) in rats. His studies also compared proteins from different sources. He found that only animal proteins promoted cancer growth, while plant-based proteins did not.
Also, findings of a 2015 meta-analysis discovered that high intakes of dairy products like milk and cheese in men appeared to increase total prostate cancer risk, while non-dairy sources of calcium did not.
4. Osteoporosis + Hip Fracture
Believe it or not, countries with the most dairy consumption have the highest incidence of osteoporosis. According to the International Osteoporosis Foundation, in the US, (where cow’s milk and dairy products like cheese are customary in the diet and 3 cups of dairy milk per day is recommended for healthy bones), low bone mass and osteoporosis are major public health threats. In fact, 55% of people aged 50 and older in the US have these health conditions. In contrast, in China, where their traditional cuisine doesn’t use dairy milk or cheese, the overall prevalence of osteoporosis is approximately 7% among older adults.
In the population study, “Milk Intake and Risk of Mortality and Fractures in Women and Men,” researchers following more than 100,000 men and women in Sweden for about 20 years found significantly higher rates of bone and hip fractures, heart disease, cancer, and premature death in general for women who drank more milk. Three glasses of milk a day was associated with nearly twice the risk of dying early!
5. Cow Hell + Environmental Impact
Dairy cows get raped, their calves taken away, raped again, until they are so weak they can no longer stand. This exhausting, torturous practice is unjust and needs to be put to an end. Their immobile lives contribute horribly to both their health and the environment. All of the space, water, and food it takes to support the dairy industry could easily feed millions of people. Also, cow farts (not to mention all the cow poop) are the leading source of detrimental methane gas emissions that have been shown to lead to climate change and global warming. Since methane captures more of the sun’s energy than carbon dioxide emissions, it’s actually a more potent greenhouse gas that we need to decrease to combat climate change.
- “…we learn that cows display the ability to rapidly learn different tasks, display long-term memory, extrapolate the location of a hidden moving object, discriminate complex stimuli, and discriminate humans from one another. - “Calves as well as adult cows show learned fear responses to humans who have previously handled them in a rough manner." - “Cows also display complex spatial memory and are able to discriminate among individual cows and recognize cow faces as different from the faces of other species. “ - “…they display fear and anxiety and the less eye white that is seen, the better they feel. When cow mothers are separated from their calves, as is done as they are being prepared for meals, there is an increase in the amount of eye white.” - “…when cows are stressed, such as after they're branded with a hot iron, they show a decrease in the ability to judge ambiguous stimuli, as do humans.” - “Mothers and calves also show extreme distress when separated. This is not at all surprising but remains a common practice in the animal-food industry.” - “Cows, similar to numerous other nonhumans, display a full range of personalities including boldness, shyness, sociability, gregariousness, and being temperamental.” - “… cows display broad parameters of social complexity in empirical studies. They have demonstrated knowledge about conspecifics and the exchange of relevant social knowledge with conspecifics. Through dominance hierarchies and affiliative bonds, they have demonstrated knowledge about conspecifics and of their own social interactions with them."Cow Facts - https://imgur.com/mOGUlCX
- Cows show excitement when they discover how to open a gate leading to a reward. - They can rapidly learn different tasks. - They can discriminate humans from one another. - Cows are curious and inquisitive, and seem to enjoy music. - They display long-term memory, and can extrapolate the location of a hidden moving object.
Cows must give birth to produce milk. Calves are stolen from their mothers. Cows are impregnated over and over. Male calves are often killed for veal. Female calves are kept to continue the cycle. “Spent” cows become hamburger meat. Cows’ horns are burned or sawed off. Cows’ hair is burned off with torches. Calves’ tails are cut off. Cows suffer painful infections. There is pus in the milk. Dairy farming is destroying the environment. Dairy farming wastes a lot of water. The dairy industry exploits farm workers.Other problems
1. Calcium? Contrary to popular belief, cow’s milk is not the best source of calcium. The amount of calcium in a glass of milk may appear to be higher than in broccoli, however the vegetable form is more readily assimilated by the body and has considerably higher health benefits. Here are some foods to consider integrating into your diet that have more beneficial calcium than dairy: fortified plant-based milk like soy or almond, calcium set tofu, kale, broccoli, figs, oranges, sesame seeds, okra, collard greens 2. Lactose Intolerance + IBS About 70% of the world’s population has lactose intolerance in adulthood. Humans are not designed to drink cow’s milk. We are only designed to drink human milk until about the age of two. At around two years old, most people stop producing lactase, the enzyme that breaks down the sugars in milk. The fact that most of our bodies do not produce the enzymes to digest milk is a pretty strong indication that we should not be consuming it. 3. Cancer Dr. T Colin Campbell, (who grew up on a dairy farm), conducted studies showing that he could control cancer growth by adjusting the amount of casein (the protein in milk) in rats. His studies also compared proteins from different sources. He found that only animal proteins promoted cancer growth, while plant-based proteins did not. Also, findings of a 2015 meta-analysis discovered that high intakes of dairy products like milk and cheese in men appeared to increase total prostate cancer risk, while non-dairy sources of calcium did not. 4. Osteoporosis + Hip Fracture Believe it or not, countries with the most dairy consumption have the highest incidence of osteoporosis. According to the International Osteoporosis Foundation, in the US, (where cow’s milk and dairy products like cheese are customary in the diet and 3 cups of dairy milk per day is recommended for healthy bones), low bone mass and osteoporosis are major public health threats. In fact, 55% of people aged 50 and older in the US have these health conditions. In contrast, in China, where their traditional cuisine doesn’t use dairy milk or cheese, the overall prevalence of osteoporosis is approximately 7% among older adults. In the population study, “Milk Intake and Risk of Mortality and Fractures in Women and Men,” researchers following more than 100,000 men and women in Sweden for about 20 years found significantly higher rates of bone and hip fractures, heart disease, cancer, and premature death in general for women who drank more milk. Three glasses of milk a day was associated with nearly twice the risk of dying early! 5. Cow Hell + Environmental Impact Dairy cows get raped, their calves taken away, raped again, until they are so weak they can no longer stand. This exhausting, torturous practice is unjust and needs to be put to an end. Their immobile lives contribute horribly to both their health and the environment. All of the space, water, and food it takes to support the dairy industry could easily feed millions of people. Also, cow farts (not to mention all the cow poop) are the leading source of detrimental methane gas emissions that have been shown to lead to climate change and global warming. Since methane captures more of the sun’s energy than carbon dioxide emissions, it’s actually a more potent greenhouse gas that we need to decrease to combat climate change.
- “…we learn that cows display the ability to rapidly learn different tasks, display long-term memory, extrapolate the location of a hidden moving object, discriminate complex stimuli, and discriminate humans from one another.Cow Facts - https://imgur.com/mOGUlCX
- “Calves as well as adult cows show learned fear responses to humans who have previously handled them in a rough manner."
- “Cows also display complex spatial memory and are able to discriminate among individual cows and recognize cow faces as different from the faces of other species. “
- “…they display fear and anxiety and the less eye white that is seen, the better they feel. When cow mothers are separated from their calves, as is done as they are being prepared for meals, there is an increase in the amount of eye white.”
- “…when cows are stressed, such as after they're branded with a hot iron, they show a decrease in the ability to judge ambiguous stimuli, as do humans.”
- “Mothers and calves also show extreme distress when separated. This is not at all surprising but remains a common practice in the animal-food industry.”
- “Cows, similar to numerous other nonhumans, display a full range of personalities including boldness, shyness, sociability, gregariousness, and being temperamental.”
- “… cows display broad parameters of social complexity in empirical studies. They have demonstrated knowledge about conspecifics and the exchange of relevant social knowledge with conspecifics. Through dominance hierarchies and affiliative bonds, they have demonstrated knowledge about conspecifics and of their own social interactions with them."
- Cows show excitement when they discover how to open a gate leading to a reward.
- They can rapidly learn different tasks.
- They can discriminate humans from one another.
- Cows are curious and inquisitive, and seem to enjoy music.
- They display long-term memory, and can extrapolate the location of a hidden moving object.
Other problems
- Cows must give birth to produce milk.
- Calves are stolen from their mothers.
- Cows are impregnated over and over.
- Male calves are often killed for veal.
- Female calves are kept to continue the cycle.
- “Spent” cows become hamburger meat.
- Cows’ horns are burned or sawed off.
- Cows’ hair is burned off with torches.
- Calves’ tails are cut off.
- Cows suffer painful infections.
- There is pus in the milk.
- Dairy farming is destroying the environment.
- Dairy farming wastes a lot of water.
- The dairy industry exploits farm workers.
1. Calcium?Videos
Contrary to popular belief, cow’s milk is not the best source of calcium. The amount of calcium in a glass of milk may appear to be higher than in broccoli, however the vegetable form is more readily assimilated by the body and has considerably higher health benefits.
Here are some foods to consider integrating into your diet that have more beneficial calcium than dairy: fortified plant-based milk like soy or almond, calcium set tofu, kale, broccoli, figs, oranges, sesame seeds, okra, collard greens
2. Lactose Intolerance + IBS
About 70% of the world’s population has lactose intolerance in adulthood. Humans are not designed to drink cow’s milk. We are only designed to drink human milk until about the age of two. At around two years old, most people stop producing lactase, the enzyme that breaks down the sugars in milk. The fact that most of our bodies do not produce the enzymes to digest milk is a pretty strong indication that we should not be consuming it.
3. Cancer
Dr. T Colin Campbell, (who grew up on a dairy farm), conducted studies showing that he could control cancer growth by adjusting the amount of casein (the protein in milk) in rats. His studies also compared proteins from different sources. He found that only animal proteins promoted cancer growth, while plant-based proteins did not.
Also, findings of a 2015 meta-analysis discovered that high intakes of dairy products like milk and cheese in men appeared to increase total prostate cancer risk, while non-dairy sources of calcium did not.
4. Osteoporosis + Hip Fracture
Believe it or not, countries with the most dairy consumption have the highest incidence of osteoporosis. According to the International Osteoporosis Foundation, in the US, (where cow’s milk and dairy products like cheese are customary in the diet and 3 cups of dairy milk per day is recommended for healthy bones), low bone mass and osteoporosis are major public health threats. In fact, 55% of people aged 50 and older in the US have these health conditions. In contrast, in China, where their traditional cuisine doesn’t use dairy milk or cheese, the overall prevalence of osteoporosis is approximately 7% among older adults.
In the population study, “Milk Intake and Risk of Mortality and Fractures in Women and Men,” researchers following more than 100,000 men and women in Sweden for about 20 years found significantly higher rates of bone and hip fractures, heart disease, cancer, and premature death in general for women who drank more milk. Three glasses of milk a day was associated with nearly twice the risk of dying early!
5. Cow Hell + Environmental Impact
Dairy cows get raped, their calves taken away, raped again, until they are so weak they can no longer stand. This exhausting, torturous practice is unjust and needs to be put to an end. Their immobile lives contribute horribly to both their health and the environment. All of the space, water, and food it takes to support the dairy industry could easily feed millions of people. Also, cow farts (not to mention all the cow poop) are the leading source of detrimental methane gas emissions that have been shown to lead to climate change and global warming. Since methane captures more of the sun’s energy than carbon dioxide emissions, it’s actually a more potent greenhouse gas that we need to decrease to combat climate change.
In addition, the amino acid profile of the ingested protein itself may play a role in the hormonal response to feeding. For example, some amino acids such as arginine, lysine, phenylalanine, ornithine, alanine, leucine and isoleucine stimulate insulin secretion (24–27), whereas aromatic amino acids stimulate glucagon release (28). Furthermore, a number of amino acids, specifically the three branched-chain amino acids (isoleucine, leucine and valine) selectively escape uptake by the liver (29) and could potentially affect the time course of hormonal release. Thus, both the amino acid makeup of the meal and the form in which it is delivered (i.e., oligopeptides vs. whole protein) may contribute to the overall systemic appearance of amino acids and their effects on hormonal responses.So I'm not quite sure what to think. I suppose both ideas aren't totally mutually exclusive.
Gluten sensitivity is thought to affect approximately 6% of the general population.[](/)
An increasing number of studies on gliadin indicate gluten has a direct and modifying effect on the cells of the small intestine.[](/)
Another line of research shows gliadin binds a chemoattractant receptor and causes increases of a factor that destroys tight junctions. These junctions prevent leakage around the cells that line the small intestine, resulting in the leaking of food proteins into the body.[](/)
Over the last 10 years it has become apparent that allergies to certain substances do not behave in predictable ways. One clear example of this is exercise induced anaphylaxis and asthma, WDEIA (Wheat Dependent Exercise Induced Anaphylaxis) is now believed to be induced by ingested gluten that finds a way into the blood stream. This pathway is now believed responsible for some forms of eczema. Recent studies on two wheat allergens show that they possess the capability of bypassing the gut/blood barrierwiki gluten sensitivity
In addition to the above, symptoms can be a result of milk protein allergy/intolerance. While casein protein has been implicated in more cases of milk protein problems than whey, both milk proteins can cause similar issues. This is due to the fact that in some individuals, casein and whey can cause an excessive inflammatory immune response. This leads to mucous production. And high mucous ... Unlike lactose intolerance, casein and whey can cause an actual immune response and be considered a true allergy by promoting an IgE response from the immune system. And this immune response can cause inflammation. In fact, we don’t know how many people have these milk allergies, but most estimates put it far below that of lactose intolerance. However, even if an IgE immediate immune ... Casein is a protein found in milk. Cow’s milk accounts for about 80% of the protein content (the other 20% are whey protein, commonly known as “whey”). Casein is digested slower than Whey – with an estimated absorption rate of 6.1 (casein) and 8-10 (whey) grams per hour. Casein is a protein found in milk. A casein allergy occurs when your body mistakenly identifies casein as a threat and triggers a reaction. Continue browsing in r/Casein_Intolerance. r/Casein_Intolerance. Do you experience depression, anxiety, lethargy, swollen tonsils, irritable bowls, blood in stool, etc? After removing casein you may alleviate or completely remove these health issues. Casein makes up 80% of the protein in cows milk. It's not as simple as removing milk from a diet, casein is in cheese, cottage cheese, yogurt ... Casein is a protein found in milk and milk products. While this is well tolerated by most individuals, some people may show abnormal reactions when this protein is taken by consuming milk and milk products. In such circumstances, a diet which excludes this protein (casein) is advisable, which is also known as a casein-free diet. I made a post on reddit recently about the fact that I was getting better. If you want to read the full post here is the link but there I was not as certain. Here I will try and make it a bit more coherent and explain better but I am quite excited so it is difficult :) On there I had written about my personal circumstances and that I was 70% sure it was casein intolerance, 15% nasal problems ... r/ Casein_Intolerance. Join. Hot. Hot New Top Rising. Hot New Top. Rising. card. card classic compact. 2. Posted by 8 years ago. Archived. My personal experience with depression and a list of other things caused by casein. In December 2009 I was loading up on casein filled foods, I had been doing so since the beginning of 2006. This entire time I had been turning my life around and trying to ... Intolerance to dairy products; Struggles with focusing 3; A2 Milk. Casein A2 milk is the healthier choice between the two kinds of milk because casein A2 milk doesn’t usually bring about the same digestive issues and health concerns. The Differences Between Casein A2 and Casein A1 Milk. Recently, a New Zealand company investigated the differences. They looked at milk and other dairy products ... Click to share on Reddit (Opens in new window) May 1, ... All the results came negative. I suspected non-celiac gluten sensitivity. I did a food intolerance test (IgG) and turns out I was intolerant to many foods including gluten, dairy, eggs, sesame, pumpkin, dates, figs, garlic, ginger, etc. I’ve been off these foods for the past 9 months and I have never felt better. My migraines are ...
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