Top Supplements for Building Muscle

Who doesn’t want to put on a little muscle every now and then right? Diet and training are the most important factors; however there are a few extras that can help along the way. Take a look at some of the best muscle building supplements to help reach your goal.


muscle building

It can be tough to fit .8g to 1g of protein per bodyweight pound; especially with the hectic and busy lives being lived today. Having a well-balanced protein shake to hit this essential nutrient needs can help reach the daily amount needed. It is important to have both whey and casein protein in your supplement stack. Whey is fast absorbing, so it is good for both pre and post workout. However, casein is slow digesting and can be used prior to sleep when your body is repairing itself.


Branched chain amino acids (BCAAS) are essential in the muscle building process. They help prevent the catabolic effects of high intensity cardio, however they also assist in the repair and production of muscle. Since BCAAs bypass the liver, it is absorbed to the bloodstream and is a great source of energy before a workout.


Creatine is one of, if not the most known, muscle building supplement. Without getting too scientific, supplementing with creatine assists with increasing strength and muscle size. It helps deliver nutrients to the muscle by feeding water into the muscle. This may create a sensation of bloating, however it is relieved in about a week depending on the individual. Because it utilizes the body’s water, adequate hydration is necessary.


 muscle building

It is difficult to get in all the vitamins and minerals needed just from food though food sources are optimal. A good multivitamin can help fill in the some of these nutrient gaps. Feeding the body what it needs to perform daily activities and some is vital to building muscle. Additionally, there are a variety of health benefits such as boosting the immune system, hormone function and energy.

Whenever possible, natural food sources are the best way to get in all the nutrients the body needs to build muscle. Supplements will never replace a whole healthy diet. However, supplements can complement a proper diet and workout program.

Can Steroids Help?

Steroids can help build muscle but do they come with many side effects. Better check out the legal steroids that can be used with minimal side effects. You can also read a detailed article written by Isaac at on the legal status of steroids. Unless prescribed by a doctor, it’s always a good idea to stay away from them.


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Asia CEO Awards and Healthway Medical Recognize Workplace Health & Wellness

Healthway Medical seeks to encourage companies to prioritize the health and well-being of their employees with this year’s “Wellness Company of the Year” award, a new category in the prestigious Asia CEO Awards.

Sponsored by Healthway, the award is open to any Philippines-based organization that successfully health and wellness in the workplace. The achievement can also come in the form of an organizational policy designed to support employee health. The overall accomplishment must demonstrate talent performance at the highest standards.      



The criteria are as follows:

Management Achievement – The nominated organization must present specific health and wellness programs that improved employee health and productivity.

Workplace Enhancement The nominated organization’s achievements must include improvements in employee health as measured by improved rates of employee engagement, attrition, retention and absenteeism. 

International Recognition – The nominated organization’s accomplishments must be internationally recognized. This may involve situations where health and wellness practices developed in Philippines also enhanced processes in other countries. 

Financial – The nominated organization must show how health and wellness programs reduced health care costs, increased employee motivation and diminished absenteeism. 

Social Commitment -The Board of Directors must demonstrate a commitment to the development of healthy lifestyles to people outside of its organization. 
The majority of the results, new activities or initiatives should have occurred within the current calendar year but may have begun earlier. 

If your company is riding high on employee engagement and productivity, now is the time to nominate your healthy workplace and be recognized as the as the Wellness Company of the Year! 

Nominations are accepted until August 28, 2017 only. 


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Steps You Can Take To Improve Your Psoriasis

Psoriasis is an awful skin condition that affects many people around the world. Although in general it only comes on after the age of 35, some people develop the skin condition from an early age. Psoriasis is large red patches on the skin that are often accompanied with silvery dry flakes on top. These can be itchy to some people, yet other people don’t notice. Psoriasis generally forms on the elbows, knees, scalp and in places that don’t get much air like your armpits or groins.

It’s not known exactly what causes psoriasis, although it’s been proven that there are many factors within general life that can worsen or encourage a breakout. These are:

  1. Stress
  2. Being overweight
  3. Smoking
  4. Alcohol
  5. Not drinking enough water
  6. Anxiety
  7. Depression

Even though there is no definite way of getting rid of psoriasis, in this article, I’m going to give you a few methods to try that will improve your psoriasis.

Some studies show that psoriasis breakouts are linked with a food intolerance, so consider changing your diet and eliminating regular foods you have to see if your skin improves. This process could take years, so be patient because it may be something that you’re eating that’s causing the breakouts. Try to think back to when your psoriasis first developed, was it something you’d started eating? Remember to eat a healthy diet not just for your health, but to ensure your body is getting the nutrients it needs to support your skin to becoming healthier.


Exercising is a great way of flushing out any toxins within the body, and it’s also a great way of encouraging weight loss. As mentioned earlier, being overweight can be a factor that contributes to a break out in psoriasis. Trying natural supplements with your exercising may increase the effectiveness of your workout, which in turn, will improve your skin condition.

Quitting smoking will not only improve your general health and wellbeing, but it will improve your psoriasis no end. As we all know, smoking is bad for the body in every single way, so it’s wise to think about quitting anyway. The money you save on not smoking could be put towards some new clothing to show off your clearer skin.

If you’re suffering with a mental health condition like stress, anxiety or depression it might be a good idea to mention to your GP that you’re suffering with psoriasis too. They may agree that it’s linked and can treat you accordingly with UV light therapy, creams and ointments, or even oral medication.

Putting the right liquids into your body will improve the integrity of your skin massively. Reducing the amount of alcohol you consume and increasing your water consumption will help your body get rid of anything that could be causing your psoriasis outbreak.

Unfortunately psoriasis is a lifelong condition that for some people, may not entirely go away. Taking these steps above and incorporating them into your lifestyle will improve the appearance, so try implementing them today!


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Joint Infection Signs, Treatment and Prevention Tips

joint infection

There are a few types of elective procedures that patients go through in order to feel more active and comfortable, and hip or knee replacement surgeries are two examples of those procedures. Joint replacement surgery is not something that should be taken lightly, because everything from the surgery to the recovery period is a challenge, but it can have a lasting beneficial impact for patients.

If you speak with most people who have gone through a knee or hip replacement surgery, they will only have good things to say. Most of these patients were in a situation where walking around or performing daily tasks was causing them a lot of discomfort. It was getting to a point where they did not know if they would continue to be able to walk normally. Replacing those joints in the body can give someone a new lease on life – but it does come with risks. And one of the issues that you can face is a joint infection.

Joint Infections

There are a number of different ways that a joint infection can develop when you have gone through hip or knee replacement surgery. Some infections are deep into the body, while others are superficial and replaced to the surgery wounds. And when the infection develops can also vary, with some developing right before you leave the hospital, and others manifesting themselves a few days or weeks later. There are also cases where an unrelated infection in the body can spread to the area where you went through a joint replacement.

Risk Factors

There are a few risk factors that increase the chances of developing a joint infection, such as:

  1. Diabetes
  2. Immune Deficiency
  3. Obesity

If you are experiencing symptoms such as increased stiffness in a joint that normally functions properly, swelling, redness, or a fever, you may want to get checked out at the same hospital where you had your surgery.

Treatment for Joint Infections

If the infection in your body is at a superficial level, treatment is not so complicated. Something like a cocktail of antibiotics or IV antibiotics will do the job. But if the infection is deeper, treatment is a little more challenging. Surgery is an option that no doctor wants to go through with – especially if you just went under the knife – but it can become a necessity.

A debridement procedure, where surgeons remove all of the soft tissues in your body that were impacted by the infection, is a possibility. A six-week course of antibiotics clears things up after the surgery. Another possibility is a staged surgery, which is typically an option if the infection does not occur until a few months or years after the procedure. During a staged surgery, the implant is removed completely, and the area surrounding the joint is washed out.

It can be scary to know that your joint replacement surgery did not go according to plan, and an infection has set in. But the best thing to do is trust your doctor, because they can come up with the best plan to treat the infection before it spreads to other parts of your body.

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Workouts To Ease Into After An Injury

Getting an injury is frustrating for fitness fanatics. The doctors will tell you that you need to rest but that’s the last thing you want to do. After the first few weeks, you’ll be going stir crazy, wanting to get back to the gym. Unfortunately for you, your doctor was right. If you try to get back into working out like you normally do without giving yourself enough time to properly heal, the injury will get a lot worse and you’ll end up spending a lot more time out of the gym. The best way to quench that thirst is to ease yourself back in slowly with low-impact workouts that won’t put too much strain on your body. Anybody out there that’s recovering from an injury should try these workouts.



You might not consider it a workout, it’s just walking after all. While it isn’t as intensive as your standard routine, you can’t do that yet. Walking still gets your heart rate going and burns calories without putting any unnecessary strain on your injuries. It’s also a good way to gauge how ready you are to start working out again. If you’re struggling to walk a reasonable distance then you need more time to heal. Once you can do it with ease, keep increasing the distance and eventually pick up the pace into a slow jog.

Finding a proper hiking trail is a great way to take your walking exercises up to the next level. It might be worth trying this before upgrading to a run to make sure that you can handle the extra stress on your joints.



Walking is probably not going to be enough for you after a while and if you want to maintain your fitness levels then you need to be doing something a bit more active. Heavy running is a no go because it’s too intensive on your body but cycling isn’t. An RPM fitness class is a brilliant way to fit a proper workout in but it’s not too much for your body because most of the impact is taken by the bike, whereas when you go running, that will all be taken by your joints.

Tai Chi

In terms of a heart racing workout, Tai Chi isn’t going to cut it but it does have its benefits. It’s a gentle way to get your body moving again to see whether you can handle anything a bit more intense. It should also stretch out all of your joints and stop them from getting stiff while you’re taking a bit of time out from your workout routine.


Swimming is probably the best exercise for somebody that has sustained an injury because the water will remove all of the impact on your joints but the resistance that it gives helps build muscle all over your body. Regular swimming sessions will ensure that you don’t lose any of the progress that you’ve made at the gym while you’re out for injury.

Whenever you’ve got an injury, don’t rush into any of these activities, even the less strenuous ones. Otherwise, you’ll end up doing yourself some more permanent damage.

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What’s Causing Your Back Pain?

Back pain can be debilitating and is one of the most common causes of pain and suffering in people under the age of 45. The lumber spine in the lower back has lots of bones, muscles, and ligaments that all work together along with the joints and nerves. This is what gives your back the flexibility to move and because the system is so complex, it’s easy for something to go wrong. Some of the most common causes of back pain are down to simple muscle pain or inflammation that can cause a serious amount of pain.

back pain

What Should I Do if I Have Back Pain?

The first thing you should do is analyse how painful it is. Think about what type of pain you’re experiencing and if it’s acute or chronic. Some people feel pain and discomfort after playing sports and is usually a normal response to a minor injury. But, if the pain has been causing problems for longer than this, it’s time to consult a medical professional. You can also get some help and pain relief with dublin spine and sports physiotherapy. The goal is to find out what’s causing the pain and then find a solution to give you relief.

The Types of Back Pain:

If you can identify the type of pain that’s causing you a problem, it will be easier for the medical professional to find a cause and subsequent cure. There are two main types of back pain.

The first is a mechanical pain. This comes from the muscles and bones around the spine and tends to cause discomfort around the lower part of your back. Some people experience localised pain in the buttocks and the upper parts of their legs. This gets worst when the person is in motion or attempting to lift a heavy load.

The second is a sharp, burning pain after a nerve has been trapped or caught. This is called radicular pain and is more often than not felt on one side of the body. An example of this is sciatica. Radicular is more difficult to determine the cause compared to mechanical. It may also be more difficult to find long-term relief.

What are the Most Common Causes of Back Pain?

Common causes are from sports injury and inflammation. The first may happen as a result of muscle fatigue or disrupting how the disks, joints, and nerves are functioning. The second may cause swelling after an infection or another underlying issue such as arthritis. Other causes of pain originate from muscle and tendon degeneration in elderly people, a pinched nerve, or after an accident. The type of injury to the spine will determine the type of discomfort or pain that you’re experiencing. Make sure you can describe exactly how it feels and where it originates to help the medical professional give an accurate diagnosis.

The Takeaway Message:

The spine is a complicated structure with lots of small parts working together. This makes it easy for something to go wrong and can cause discomfort and problems in people of all ages. If you do feel pain, carefully write down the symptoms and seek the opinion of a doctor.

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