***THIS BLOG INCLUDES***

***THIS BLOG INCLUDES***

1)Written Project Proposal
 https://docs.google.com/document/d/16ZrmG5uw7p5KM11zgKRsPjVzJm2ftn9G9ovof2tUUQo/edit?usp=sharing
2)Elevator Pitch
https://youtu.be/H6fFsAuAHbo
3)Weekly Research
4)Verbal Interview
https://docs.google.com/document/d/1OAzDjJ2zap8Rhks79MTr2J-AbUNzqQGCQBU1ZX-rGBY/edit?usp=sharing


5)Product (Whey)
6)Link to Presentation
 http://prezi.com/xu5fjnmc06kn/?utm_campaign=share&utm_medium=copy&rc=ex0share
7)Extensive research
8)Works Cited Page (on blog and google docs)
https://docs.google.com/document/d/1tjtijOv9Crn9w0G17Km0bGsVMEGW6EctxfhGPMYOjv8/edit?usp=sharing
9)Five Static pages ( Proposal, Interview Page, Background Information On Whey, Works Cited, and Final Formal reflection  https://docs.google.com/document/d/14n04qM-WheSsT96RjVxUU6NaeqjW3u2__Hs92DHE13w/edit?usp=sharing )

Final Reflection

One thing I'm very passionate about in life is Lifting weights. And for this project i wanted to do something related to that. Lifting weights and getting stronger goes hand and hand. And some of the best ways to get stronger in the weight room is By hard work, commitment, consistency, and Supplements. Supplements are Something that completes or enhances something else when added to it. Everyone can benefit from using supplements.


They’re not essential, and aren’t necessary and not using them won’t mean your time in the gym is wasted. However, for any aspiring bodybuilders, power lifters, strongmen, crossfitters, or any one who just wants to be big and strong, supplements are crucial. My goal for this project was to create a supplement and use it to help me get stronger.I had no idea where to start or if it was even possible to do without having to use special equipment/machines.


 After extensive research, I figured out how to make Whey Protein .Numerous studies show that it can help you increase strength, gain muscle and lose significant amounts of body fat. Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a by-product. Whey protein is a liquid byproduct of cheese production that is sold as a dietary supplement in protein powders and shakes. I used a jar, strainer, a thin towel, and yogurt.


First: I put the strainer over the empty jar along with the very thin towel. Second: I got plain yogurt and poured it in to the strainer,the towel is there so the yogurt wouldn't go in to the jar. Third: I filled the strainer with yogurt, (jar is still empty) and put the jar inside of the refrigerator for 12 hours. After 12 hours i got the jar and there was a liquid inside of the jar. That was my Whey.


One of the results that i have noticed is the faster recovery from using whey. During a workout, particularly one involving intense strength training, your muscles experience  microscopic damage that breaks down muscle fiber. Following an exercise session, the protein you take in rebuilds these muscle fibers as your body recovers. And they come back bigger and stronger.
Recovery from the whey (protein) played a big role in my strength gainez, the faster I recovered, the faster i was able to get back to lifting heavy weights which resulted in Strength Gaines. I Believe this Project was successful, I made myself a supplement and used it to see adequate results in the weight room.

***THIS BLOG INCLUDES***

1)Written Project Proposal
 https://docs.google.com/document/d/16ZrmG5uw7p5KM11zgKRsPjVzJm2ftn9G9ovof2tUUQo/edit?usp=sharing
2)Elevator Pitch
https://youtu.be/H6fFsAuAHbo
3)Weekly Research
4)Verbal Interview
5)Product (Whey)
6)Link to Presentation
 http://prezi.com/xu5fjnmc06kn/?utm_campaign=share&utm_medium=copy&rc=ex0share
7)Extensive research
8)Works Cited Page
9)Five Static pages ( Proposal, Interview Page, Background Information On Whey, Works Cited, and Final Formal reflection )

Final Weekly Reflection

My project was a success, it helped with recovery and with gaining strength.

JOSH RODRIGUEZ

 

 

 

Background Information: Supplements

 

 

Whey protein is a mixture of proteins isolated from whey. Whey is the liquid part of milk that separates during cheese production. Milk actually contains two main types of protein… casein (80%) and whey (20%).Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a by-product.If you’ve ever opened a yogurt container to see liquid floating on top, this is whey. Cheese makers used to discard it before they discovered its commercial value.

 

After being separated during cheese production, whey goes through a series of processing steps to become what people generally recognize as whey protein… a powder that is added to shakes, meal replacements and protein bars. Whey protein doesn’t taste very good on its own, which is why it is usually flavored. Chocolate, vanilla and strawberry flavored powders are popular. Taking whey protein is a convenient way to add 25-50 grams of protein on top of your daily intake. This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet. The best known use of whey protein supplements is for the purpose of increasing muscle mass and strength. Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.

 

Everyone can benefit from using supplements. They’re not essential, and aren’t necessary and not using them won’t mean your time in the gym is wasted. The casual, gym goer, soccer mom, or middle aged man looking to simply get in shape likely wont have a protein powder, creatine or bcaa on their shopping list. Heck, I’d be surprised if they even knew what creatine and bcaa powder was. However, for any aspiring bodybuilders, power lifters, strongmen, or any one who just wants to be swole, such as myself, supplements are crucial. They are designed to supplement our diet, make hitting macros easier, make our life more convenient, and most importantly, enhance performance and gains. Bodybuilding supplements like whey aren’t magic. They’re not shortcuts. Anyone who tells you otherwise is trying to rip you off. However the use of supplements can definitely help, providing everything is in check.

 

Supplements are called supplements for a reason. They are supposed to fill the gaps in your whole food diet and help you get more from your efforts in the gym. They are not, nor will they ever be, a replacement for a proper diet or hard work. If you train hard enough, the work you perform in the gym will cause microscopic tears and trauma to your muscles. The work you do outside of the gym—eating, drinking water, stretching, supplementation, and especially sleeping—repairs this damage.

 

Why use Supplements? Researchers at Baylor University in Waco, Texas, took 19 men performing resistance training over a 10-week period and gave some of them 14 grams of whey and casein protein along with 6 grams of free amino acids, while giving the rest a 20-gram placebo. Those who consumed the whey had greater increases in fat-free mass and muscle strength. Numerous studies show that it can help you increase strength, gain muscle and lose significant amounts of body fat .However… whey is more than just protein. There are tons of other nutrients in there, some with potent biological effects. Whey protein has also been shown to have benefits for depression, blood pressure, blood sugar and even helping to treat symptoms of HIV and cancer.

 

 

 

Interview Q&A.

 

Josh Rodriguez & Jeff Lewis YMCA

 

1.     What is a Supplement?

 

Something that completes or enhances something else when added to it:

 

2.     What are the benefits for people (or athletes) who use supplements?

 

Everyone can benefit from using supplements. They’re not essential, and aren’t necessary and not using them won’t mean your time in the gym is wasted. The casual, gym goer, soccer mom, or middle aged man looking to simply get in shape likely won’t have a protein powder, creatine or BCAA on their shopping list. However, for any aspiring bodybuilders, powerlifters, etc.  supplements are crucial. They are designed to supplement our diet, make hitting macros easier, make our life more convenient, and most importantly, enhance performance and gains.

 

3.     Is there and dangers/side effects of using supplements as a weight lifter or athlete?

 

US FDA reports 50,000 health problems a year due to dietary supplements ^[9] and these often involve bodybuilding supplements.

 Liver damage from dietary supplements has tripled in a decade, the majority of these involved bodybuilding supplements. This resulted in liver transplants and, in some cases, death to the patient.

 

4.     What are the different types of supplements athletes use?

 

Supplements commonly used include vitamins, minerals, protein, creatine, and various "ergogenic" compounds.

 

5.     How effective are supplements?

 

Dietary Supplements can be very effective as long as you work hard and have a healthy diet.

 

6.     Do you have to do any accessory work in order to get results from supplements?  

 

 

Yes, you can’t just wake up one day and start taking supplements without changing things and expecting to look like the hulk in a few weeks... You have to work very hard in your sport or in the gym and have a good diet in order to see results.

 

 

7.     If so what are things that can limit your results?

 

-         Not working hard enough.

-         Eating what you want when you want and how you want. You must have a healthy diet.

 

 

8.     Do you think supplements are important and should be uses to maximize results and help with recovering faster?

 

 

Yes the help a lot with recovery and results.

 

9.     At the end of the day would you recommend a supplement (Whey, Creatine, and Pre/Post Workout) to someone who asked you if they should use them?

 

 

Absolutely, as long as there a hard worker and is serious about becoming better…

 

 

Work Cited

 "How To Make Homemade Whey." WikiHow. Wikihow, n.d. Web. 16 Mar. 2016. http://www.wikihow.com/Make-Homemade-Whey.
"Whey Protein 101: The Ultimate Beginner's Guide." RSS 20. N.p., 05 Oct. 2014. Web. 02 May 2016.
"3 Must Use Supplements For Serious Lifters - Energy Health Clubs." Energy Health Clubs. N.p., 14 Nov. 2014. Web. 02 May 2016.
"6 Reasons You Should Be Using Whey Protein." Men's Fitness. MENS FITNESS, n.d. Web. 02 May 2016.
"8 Major Mistakes Limiting Your Muscle Growth." Bodybuilding.com. N.p., 27 July 2014. Web. 02 May 2016.
 "The Definition of Supplement." Dictionary.com. N.p., n.d. Web. 24 Mar. 2016. 
 "Dietary Supplements (Herbal Medicines and Natural Products)-Topic Overview." WebMD.
WebMD, n.d. Web. 20 Mar. 2016. 
 "Homemade Whey vs. Protein Powder: Rediscovering Nutrient Dense Foods." Homemade Whey vs. Protein Powder: Rediscovering Nutrient Dense Foods. N.p., n.d. Web. 05 May 2016. 
 "How to Make Homemade Whey." WikiHow. N.p., n.d. Web. 01 May 2016. 
 "How To Make Whey." CHEESESLAVE RSS. N.p., n.d. Web. 05 May 2016. 
 "Protein Powder Pros and Cons - Our Crew Fitness." Our Crew Fitness. N.p., 30 July 2013. Web. 05 May 2016. 
 "Whey Protein Benefits, Risks, & Top Picks - BuiltLean." BuiltLean. N.p., 16 Mar. 2012. Web. 03 Apr. 2016. 
 "Whey Protein Powder at Bodybuilding.com - Product List & Whey Info!" Bodybuilding.com. N.p., n.d. Web. 05 May 2016. 
 "WHEY PROTEIN: Uses, Side Effects, Interactions and Warnings - WebMD." WebMD. WebMD, n.d. Web. 05 May 2016.
"Whey Protein 101: The Ultimate Beginner's Guide." RSS 20. N.p., 05 Oct. 2014. Web. 20 Apr. 2016.


Pictures:
http://relentlessteam.com/wp-content/uploads/2014/04/weight-lifting-wallpaper-44.jpg
http://www.leanitup.com/wp-content/uploads/2014/01/Weight+Lifting_wallpapers_6_Fotor.jpg
http://kellygonzalez.com/wp-content/uploads/2013/02/hull-gym-weights.jpg
http://allaboutpowerlifting.com/wp-content/uploads/2014/04/deadlift.jpg
http://i1.ytimg.com/vi/nw33FDPajUk/maxresdefault.jpg
 "How To Make Whey." CHEESESLAVE RSS. N.p., n.d. Web. 05 May 2016.