Whey and Casein Protein powder

What should you know about these two types of Protein?

These are the casein (left) and whey (right) supplements I use

When you are active, aim to build muscle, and stay lean, protein supplements are useful to reach your personal goals. So, what are proteins actually? Proteins are made of amino acids. These acids serve as building blocks of protein. There are different types of protein, like whey, soy, and casein protein. Each of these types consist of different, unique compositions of amino acids, which results in different effects on your body. I like to use both whey protein and casein protein. 

Whey protein

Whey is protein is a natural byproduct when making cheese from milk. About 20% of protein that is found in milk is whey protein. The other 80% is casein, which will be discussed next. Three types of whey protein are concentrate, isolate and hydrolysate. The difference between these types is mainly the type of processing, and fat and lactose content. Whey isolate is the type with the highest content of protein, namely 90% and the lowest content of fat and lactose. 

Casein protein

Next to the supplement use of casein, casein is used a a binder or filler in different food-processes. When you are consuming the protein in a liquid form (as a shake) you will notice that the structure is more than two times as thick as the whey variant. Therefor, it gives you a more full and satisfied feeling after consuming. This thickness also results in a lower rate of digestion of it by the stomach. Casein provides your body with proteins even 7 (!) hours after consumption. The table below shows this process of protein time release of the different types of protein. You can clearly see that casein protein (the blue line) provides protein for a longer duration. 

Figure comparing the release time of different types of protein.

Which to use when

Studies show that both casein and whey are beneficial for building muscle when taken directly after training. But, it showed that because of the slow digestion of casein, this protein might not stimulate the muscle protein as powerful or as quickly as whey variant. Whey provides a direct boost of protein which makes it perfect to consume before, or right after working out. But, because of the slow digestions of the casein protein, the intake of this protein especially could be beneficial before going to sleep. This way your body gets the protein to stimulate muscle growth when the growth hormone is peaking (see my earlier post Why sleep is so important). 

Conclusion

Thus: Take whey protein before or after your workout and casein protein before you go to sleep. 

I just enjoyed my casein shake, cookies and cream taste, before I am up for bed! Yumm! Let me know which type of protein you take and when!

Sources:

http://www.bodybuilding.com/

http://www.muscleandfitness.com/

Recipe for Chicken from the oven and stir-fried veggies

This is an easy-to-make recipe for chicken from the oven with delicious spring veggies on a base of spinach. With an egg on the side for the extra protein! Very nutritious and quick meal!

Ingredients for 1 portion

• 100g Chickenfilet
• 1/4 Courgette
• 1/2 Red bell pepper
• 6 small tomatoes
• 1 hand of fresh spinach
• 1 cooked egg
• 1 clove garlic
• Italian seasoning
• Chicken seasoning without added salt

Method

1. Pre-heat the oven at 220 degree
2. Season the Chicken with the chicken seasoning and Italian seasoning
3. Place the chicken in the oven for about 15-20min
4. Spray a pan with Pam spray or use a non sticky pan and heat it
5. Cut the courgette, bell pepper, and garlic and stir fry for about 5 min
6. Cut the tomatoes in half and add them to the veggies in the pan. Stir fry for an additional 2 min
7. Peal the cooked egg and cut in half
8. Put the bunch of spinach on a plate and place the chicken, veggies and egg on top of it
9. Enjoy!

Let me know how you like this recipe! What are your favourite seasonings for chicken?

Fitness categories

Many of you have asked me: 'What is a fitness competition', and 'Will you look like a bodybuilder'? In order to answer these questions and more I am writing this post about the IFBB fitness categories for women, focussing on Fitness, the category I will compete in. 

The categories

There are different categories to compete in at the IFBB (International Federation of Bodybuilding and Fitness). These include the Fitness category (including Bikini-Fitness, Body-Fitness, and regular Fitness), Physique, and Bodybuilding. The picture below shows these categories and the corresponding body types. 

Overview IFBB fitness categories

In the text below, I will further explain the Fitness category.

Fitness

The first category is Fitness. There is 'bikini-fitness, body-fitness, and regular 'fitness'. The Bikini fitness subcategory requires the fewest muscles from all categories. The preference for this category is a sporty look, without visible lines of muscles (only the abs may be lightly visible) The posing on stage exist in the form of a line-up with front- and backposes. The ladies wil be judged on general presentation, tanning, and looks. Below, you can see a picture of ladies from the Bikini fitness class. 

Line-up Bikini fitness category

Brazilian Bodyfitness athlete Janaína Ferreira

Another subcategory is body-fitness. This is the category that I will be competing in. The category was added in the year 2002 by the IFBB, in order for women to compete by only physical rounds (so, posing on stage). there are for categories per length: 158cm, 163cm, 168cm and >168cm. During the competition, the ladies will do the T-walk: walking to the middle of the stage and do a frontpose, backpose, and frontpose. This T-walk is individual. In addition, all ladies come on stage and will be compared in the front-, side- and backposes. The ladies will be judged on general presentation, so not only on physique, but also looks and presentation on stage.

Line-up Bodyfitness category

There is also a subcategory 'Fitness;, where the participant will, next to the T-walk and line-up, also perform an act on stage such as acrobatics or circus.

My competition

I will compete in the Body-Fitness class. Why? Because that seems a challenge that suits me. It requires lean muscle mass, and a low fat% (about 12%) and a good performance on stage during the T-walk. With my dance experience in the past, I think I will perform well on stage and this is my opportunity to shine! :) The other category I considered is the Bikini-Fitness class. However, this body physique requires less muscle mass and thus requires more focus on cardio and lean eating rather than heavy weight training. I prefer weight training way better than cardio, and thus the Body-fitness training scheme looks way more appealing for me! I can do this! You can do this too! Let's rock the stage!

Source: www.ifbbnederland.nl/wedstrijden/klassen

Goals for July

Read about my goals for July!

As I mentioned in one of my earlier blogposts, setting goals is key to succeed 

(see angelsofsteel.blogspot.nl/2014/05/FirstthingsfirstMental.html). 

For this start of the new month I have set a couple of new goals I would like to share with you. My goals are: a lower fat%, tracking my food, increasing the weights of my training, and more cardio.

Lower fat%

The main goal for this month will be to decrease my fat%. Right now, I can really see the shape of my body changing, forming and growing. However, I would like to see more definition, for example my abs. This is done trough cutting your fat%. Therefore, my aim is to have my fat% by 16% at the end of this month. Currently, I think that my fat% is around 20,5%, based on a measurement last month. This means that I will have to loose about 1,2% of fat every week. Should be feasible! I am going for it!

Abs are made in the kitchen

Your abs will never show when you have a high fat%!

Like many competitors will tell you; abs are made in the kitchen. You can do a million ab crunches, leg-lifts and other ab workouts, but when you have a layer of fat on your belly; these amazing muscles will never show. Therefore, you need to adjust your diet! Eat frequent, small portions of clean food. Currently I am eating about 6 times a day. Every day I take carbs in the morning, and on weight training days (3x per week) I take complex carbs pre-work out and simple carbs post-workout. 

However, what I didn't do so far is measure the exact proportions of macro nutrients (carbs, fats, and protein) and the grams accordingly. This month I will keep track of it every day. For this purpose I will use 'Mijn Eetmeter', this is an app that allows you to easily track the foods and nutritions that you ate for a specific day and makes nice overviews of this. 

Increase weights

When working out in the gym, I focus on a full-body workout 3 times a week. Firstly, the larger muscles, and thereafter the smaller muscles. Since my problem area is my glutes, this is where I start my workout with because that is the moment I have the most energy. My goal for this month is to slightly increase the weights I workout with, especially for my leg and glutes training like deadlifts, squats and hip thrusts. My goal will be to increase the weights with 10kg for both the deadlift and shqats, and using the tougher orange resistant belt (instead of the black) for the hip thrust for 3x12 reps in a superset. 

Cardio

Cardio is incorporated in my trainings 3 times a week for 20-30 minutes. I will, in order to reach my goal of a lower fat%, focus to complete 30 min high intensity cardio 3x a week. In addition, when in the case I have not incorporated interval training in my weights training, I will end the training session with 20x stair walking (well, actually running) or 10min high intensity biking. So: More cardio for me this month!

What are you waiting for? Make July your B*tch!

I am going for it! What are your goals for this month! Let me know if I can help you with reaching your goals and if you have any questions for me! I will keep you updated about my progression!

Now... Make July your B*tch!

Recipe for baked eggs and veggies

Quick and easy: baked eggs with veggies

This is a recipe for a quick and healthy meal full of protein and low in fats. I love to make this in the afternoon in between lunch and diner. 

Ingredients

• 2 egg whites
• 1 whole egg
• Spring onions
• 1 large tomato
• Pam spray (or use an non-stick pan)
• Pepper (or other seasoning you like)

Method

1. Spray the pan with Pam spray an heat it
2. Break the eggs in the pan and put a cover on it until done.
3. Meanwhile cut the spring onions and tomatoes
4. Take the eggs out and place them on a plate. Then shortly bake the onions and tomatoes
5. Put the onions and tomatoes on top of the eggs and put pepper to taste.
6. Enjoy!

Let me know if you liked it! What is your favourite way of baking eggs?

Building a great butt

It's what every women wants, right? An nice round butt! But how to get it? What are the right exercises?

There are many articles available on the internet that give advice on how to get this nicely shaped butt. One name that pops up often is Bret Contreras; the so called 'expert in glutes training'. He mainly advises to incorporate the exercise 'hip thrust' in your routine, next to squats, lunges and of course, deadlifts. I think that the main important thing to keep in mind when you want to grow your butt is that you need to focus on exercises that concentrate on your glutes. Therefor, yes, Bret seems right. The hip thrust is a movement with the hips, rather than from the knees, targeting the glutes specifically. 

Two of my favourite exercises I incorporate in my routine are the hip thrust and the glute ham raise. 

Below you can find more info about them. 

The Hip Thrust

Hip thrust

The hip thrust is an exercise focussing on your glutes. I usually make use of the 'hip thrust machine' where I place my shoulders on the bench and my feet on the plateau. Than I use a resistance band in order to make the exercise heavier. But ofcourse you can start by just using your own bodyweight and slightly building up the resistance by using different resistance belts. Make sure to make an explosive upward movement and really focus on the glutes. Then go slowly down. 

The video below shows how this can be done. 

Glute ham raise

The glute ham raise can be done on a special

The Glute ham raise

machine, which I like to make use off. It looks like the back extension machine, however, the ends of your legs are placed higher to focus more on your glutes than on your back. Make sure to fully release your hips from the machine when on the top of your upward movement, squeezing the glutes. Try not to cheat by pointing your toes outward when doing the exercise, but keep your feats close together. Try to do the upward movement rather explosive while going down slowly until bended a bit further than horizontal. The video below illustrates the movement. 

Good luck and let me know if you have any questions!

Recipe for easy-to-prep fish

This is a recipe for a really easy to make fish from the oven. All you need to do is wrap all ingredients into aluminium foil and put it in the oven! Wait for it to get ready... and enjoy!

Ingredients for 1 portion:

• 1 frozen panga filet (or any other type of white fish)
• Frozen vegetables of your choice (I use an Italian vegetable mix)
• Herbs (I use fish herbs from the market without added salt)
• Lime juice

Note: your can also use non-frozen ingredients, but you might want to add some water before putting it in the oven in order for the fish not to dry out.

Method

1. Pre-heat the oven on 180 degree
2. Take a medium size of aluminium foil and lay the fish in the middle
3. Add one spoon of herbs and spread over the fish
4. Add the vegetables on top of the fish and sprinkle with lime juice
5. Fold the aluminium foil over the fish so it is one 'package'
6. Put the fish in the oven and bake for about 40 min. till the fish is done

Enjoy this healthy meal! Let me know which type of herbs are your favourite!