| How to Drink Protein Powder Posted: 28 Apr 2019 05:00 PM PDT Protein powder is extremely useful for strengthening muscle tissue and for gaining weight, making it very popular among people who work out regularly. There are lots of ways to incorporate protein powder into your diet, but it's usually easiest to mix it into drinks. Choose a protein powder, understand your body's needs, then make a shake, mix it with water or milk, or add it to your morning coffee for a nutritional boost. EditChoosing a Protein Powder - Select whey protein powder for a pre-workout option. Whey protein powder is made with a byproduct of the cheese making process and is one of the most popular varieties. While there is a debate as to whether protein drinks are better before or after a workout, whey protein is quickly digested and can serve as a boost of energy and fitness before a workout.[1]
- You can drink whey protein after a workout too, as its quick digestion helps your muscles repair themselves very quickly.
- Choose casein or pea protein powder to encourage slow digestion. Casein is a chemical that comes from milk, and while whey is quickly digested, casein takes a long time to break down. The same goes for pea protein powder, as it gradually releases amino acids as you digest it. Choose these protein powders for a late-night drink you can digest while you sleep.[2]
- Casein comes from animal products and therefore is not suitable for vegan diets. If you want to digest your protein powder slowly and don't want animal products, opt for pea powder instead.
- Try soy or egg protein powder for their amino acid content. Soy and egg protein powder contains essential amino acids that help to grow muscle rather than repair it. The protein content is just the same as others, making soy and egg protein powder great for those looking to build muscle quickly.[3]
- Soy protein powder tends to be cheap, while egg protein powder tends to be very pricey. If budgeting is an issue, opt for soy protein powder to get additional amino acids.
- Opt for hemp or rice protein powder for additional nutrients. Hemp and rice protein powder are a bit harder to come by than the other options listed here, but they also contain other nutrients. Rice protein contains B vitamins, which is great for vegan or vegetarian diets as this is normally only found in animal products, whereas hemp protein contains fatty acids and lots of fiber.[4]
- Hemp and rice protein powder don't contain as much protein as other types of protein powder, so be sure to supplement protein to your diet in addition to using these options.
EditApportioning Protein Powder Correctly - Check your regular protein intake before you start taking protein powder. The regular amount of protein that's recommended for most people is 0.36 g per 1 lb (0.8 g per 1 kg), so if you weigh you need to ingest of protein each day through food, drinks, and supplements. [5] Take a week to write down the nutritional content of your foods and drinks and take note of areas you are deficient in.
- If you are getting less than the regular recommended amount, consider first changing your diet or taking supplements before you use protein powder. Protein powder can give you a boost, but it can also make you gain weight if not used while working out regularly.
- Double your protein intake if you plan to train strength regularly. While the recommended amount is enough for most people, those who do regular strength training need to take double the amount to effectively allow their muscles to regrow and get stronger. The recommended amount for those who regularly lift weights and do strength training is 0.72 g per 1 lb (1.6 g per 1 kg) of weight.[6]
- For example, if you weigh , you need to take per day to repair and strengthen your muscles.
- Drink protein mixes either before or after your workout. There is no recommended time to drink protein shakes or mixes when it comes to pre or post workout. Research shows that as long as you are consuming protein around your workout, you will reap the benefits.[7]
- There is a debate over whether drinking protein shakes before or after a workout is better. Do whichever feels more comfortable for you and is more convenient for your lifestyle.
- Take protein powder 3 or 4 times a day a few hours apart. If you take your entire daily recommended amount of protein in one go you are not going to feel too good, and your body won't be able to properly digest it. Spread your protein intake throughout the day in 3 or 4 sessions to keep your digestive system going and give your body a chance to adapt.[8]
- Spread your protein consumption about 3 or 4 hours apart to fully digest the previous meal or drink before moving on to the next one. Protein is extremely filling, so you likely won't feel like eating anything for a few hours anyway!
EditMaking a Protein Shake for Workouts - Choose a liquid base and a fruity addition to mix with your protein powder. There are a huge variety of recipes when it comes to making your own protein shakes. Each recipe has three main components: the liquid base, fruits for flavor, and protein powder.[9]
- The liquid base is usually a form of milk or yoghurt, but plain water is also perfectly usable and will reduce the calories of the shake. Opt for milk or yoghurt if you want more protein, but use water if you don't want to go over your daily amount.
- Some common fruits to include in a protein shake include bananas, berries, and mangos, but choose fruits that you like. Avoid juicy fruits like grapes and oranges as their flavors will not come through as strong and will make your shake much more watery.
- Pour your liquid base into the blender before anything else. Pour about of your chosen liquid base into the blender. Milk, water, and even thin yoghurt are great options for the liquid base, but follow whichever recipe sounds good to you. You can use more or less liquid if you want your shake to be more or less runny, depending on your personal preference.[10]
- Be sure to use at least of liquid to effectively blend all the ingredients together.
- For a sweet option, mix together 1 cup (250 ml) of vanilla almond milk, 30 g (2 tbsp) of protein powder, 1 banana, and a handful of chopped berries.
- Mix your protein powder and your liquid base in the blender. Measure out 30 g (2 tbsp) of your chosen protein powder and mix it with your chosen liquid base. You don't need to completely dissolve the powder, as the blender will do that for you later on, but try to avoid getting too much on the sides.[11]
- You can lose some protein powder if it gets stuck to the sides of your container, so take care to get all of the powder in the liquid for maximum protein intake.
- Add fruits, nuts, and other additions to bring flavor to your shake. Add your fruits and other additions to the blender and push them down with a masher or with your hands to fit everything in. If you are using a specialty shake container to blend your ingredients, simply fill it to the top with fruit and other ingredients.[12]
- Use a handful of berries, a whole banana, or other chopped fruits to add to your blender for a sweet and flavorful touch.
- You can also add a handful of nuts, like almonds or peanuts, to your smoothie for additional fiber, protein, and flavor. Blend it for a little longer to break up these harder ingredients.
- Blend the mix on low and gradually turn the speed up to high. Start the blender on a low setting to mix everything around and slowly turn the speed up to high over the course of a minute. This gets the most balanced mix of all the ingredients and ensures that everything is ground up and spread evenly throughout the drink.[13]
- If the shake still seems too liquidy, add some more toppings and yoghurt to thicken it up.
- If the shake seems too thick to drink, add some more of your liquid base and blend it again to loosen it up.
EditMixing Protein Powder into Other Drinks - Mix protein powder and water for an easy workout drink. Water is the most common thing to mix with protein powder as it is very easy, very cheap, and it doesn't taste too bad. Simply add 30 g (2 tbsp) of protein powder to a tall glass of cold water and mix it around with a fork to break up clumps.[14]
- While it's not very elaborate or especially delicious, this is perfect for when you don't have the energy to break out multiple ingredients and prepare a specialty drink.
- Add honey to your drink to make it go down a little easier and to add a sweet, smooth flavor.
- Blend protein powder with milk or a milk alternative for extra protein. Both animal milk and dairy-free milk have a high protein content, so this is a perfect mix for people who require a lot more than the regular daily recommended amount. Mix 30 g (2 tbsp) of protein powder with a tall glass of milk and blend it together with a fork for a boost to both your protein intake and your calcium.[15]
- Opt for vitamin D milk, if available, to further supplement your nutrition.
- One glass of milk provides 1/3 of the recommended daily amount of calcium, so mix protein powder and milk sparingly.
- Mix protein powder with your coffee for a morning protein boost. Whey protein is especially good for coffee as it can be an alternative to creamer (although you can still include that as well). No matter which type of protein powder you choose, hot coffee notoriously makes protein powder clump up — pour 30 g (2 tbsp) of protein powder very slowly into your coffee as you constantly stir it to prevent clumps from forming.[16]
- You can also blend protein powder and coffee together, resulting in a foamy cappuccino-like drink. This works best with iced coffee.
- If you want to prevent clumping altogether, add milk first, then add protein powder and mix together the milk and powder with a fork. Then, add the coffee and constantly stir to break up any remaining chunks.[17]
- Protein shaker cups are a great way to easily mix protein powder into just about anything. Simply add 30 g (2 tbsp) of protein and pour your drink of choice over it, then shake it vigorously for about a minute to dissolve the powder.
- Avoid going over your recommended daily amount of protein or you could suffer from indigestion and may not feel the benefits, as your body can't digest more than the recommended amount.
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| How to Become a Real Life Superhero Posted: 28 Apr 2019 09:00 AM PDT The world is a dangerous place and sometimes there's a need for superheroes. Regrettably, there's no real way to gain super strength or to fly like in the comic books. However, that doesn't mean that someone can't become a real life superhero. Across the world, regular people are donning costumes and creating personas to prevent crime and help their communities.[1] Becoming a real life superhero isn't easy, and you should consider the risks and effort that come with it. Before you can walk the streets protecting others, you need to create a persona and be physically and mentally prepared for the task. EditCreating Your Persona - Act with honor and integrity. As a real life superhero, you should aim to set the example for those around you, specifically the youth. You can do this by always remaining respectful, and report crimes when they occur. Being honorable means that you stand for the right thing, regardless of whether it impacts you negatively.[2]
- To prevent people from being scared of you, an outgoing and positive attitude may be best.
- Try to motivate others to live a better life.
- Be brave. Being a real life superhero means that you're taking on a responsibility to your community and the people around you. Bravery truly means that you're willing to put your well-being on the line to keep others safe. That means stepping in and speaking up when you see an injustice or crime committed. Before you intervene, make sure that you contact the police. While putting your life on the line is extreme and not advised, stepping in and stopping an assault or theft are potential things that you could do.
- Be careful not to try to stop crimes completely by yourself, or you may be labeled as a vigilante to authorities.
- Always try to talk to the criminal before taking physical action.
- Think of the cause that you want to fight for. Many real life superheroes fight for a particular cause. Think about what you care about personally, such as protecting people from domestic assault, providing food for the homeless, or keeping your community safe. Do not try to take on serious crimes like assault or murder by yourself. Contact the authorities if a serious crime is taking place.
- Light Step is a hero that helps people with common problems like fixing a flat tire or providing socks and gloves to the homeless.[3]
- Bike Batman is a guy in Seattle that prevents people from stealing other people's bikes.[4]
- Create a costume and name. Many real life superheroes use real protective material like kevlar as part of their costume.[5] Create rough designs for your costume by sketching designs in a pad at first. If you have costume design or tailoring experience, it's possible that you can then create your costume based off your sketches.
- Draw inspiration for your name from things that you've experienced in your life or things that you admire in comic book heroes that you've read about. Try to keep your name on the shorter side and make sure that it's memorable and easy to pronounce.
- Real life superhero names include Captain Ozone, Mr. Xtreme, Master Legend, and Nyx.
- If you're not sure how to create a costume read Make a Superhero Costume.
- Pheonix Jones wears a yellow and black mask with a kevlar vest while he patrols the streets of Seattle, Washington.[6]
EditFighting Crime and Improving People's Lives - Improve your communication skills. While you may eventually help prevent crimes from taking place, the vast majority of your time will be spent talking to people. You will have to talk to criminals, civilians, and the police. Make sure to practice effective listening and try to understand where people are coming from. Focus fully on the person who is talking and allow them to tell you what is going on from their perspective. Show them that you're paying attention and that you understand. Then make the appropriate move depending on if they are committing a crime.[7]
- Be aware that everyone is different and that someone's intention may not necessarily be nefarious.
- Read people's non-verbal cues, and get a good understanding of what someone looks like when they are upset, nervous, or angry.
- Patrol your neighborhood for suspicious behavior. Patrolling your neighborhood is especially important if it's prone to crime, there is not a regular police presence, or there is a lack of a neighborhood watch. It's important to try to de-escalate any potential altercations or violence that you see, but try not to get directly involved or put yourself or anyone else in danger. Your mere presence should be enough to dissuade people from committing crimes like robberies or car thefts.
- It's best to sit back and wait for the cops to provide backup instead of taking criminals head on.
- The Guardian Shield has been patrolling neighborhoods in Beaverton, Oregon.
- Know the law. Just because something feels wrong in your opinion does not mean that it is necessarily a crime. Understand laws regarding the actions of citizens and against crime. It is essential to avoid breaking the law yourself.[8]
- Give to charity and help the poor. Giving to the less fortunate is a something that many real life superheroes decide to do. Some heroes provide visits and donations to terminally ill patients in hospitals, while others provide food and clothing for the homeless. Find something good to do in your city or town and make sure to give back to the community.
- There's a good chance that your community will be more accepting if you actively give to charity or donate your time as a volunteer.
- Zac Mihajlovic worked for the Make a Wish Foundation and visited young children that were terminally ill.[9]
- Help people who need assistance. Being a real-life superhero may not always entail stopping crime. Sometimes it involves helping people in everyday things. Try to be as helpful as you can when you see that people need help. Don't turn the blind eye when everyone else is.
- Examples of doing a good deed can include giving people directions or helping the elderly across the street.
- Be open and receptive. Keep an eye out for anyone in distress.
- Try to stop crime if it isn't dangerous. There are times where you can potentially stop a crime without putting yourself in danger. Use your own discretion when approaching situations. De-escalate the conflict by carefully listening to both sides of the story and saving judgment on either party. Focus on people's feelings. Allow people to talk it out. Devise a plan that will make both people happy, and ensure that everyone is safe.[10]
- For instance, if you see a bunch of kids illegally smoking cigarettes, you could try to talk to them instead of calling the authorities or turning the blind eye. Try to be productive as you help people, not disruptive or violent.
- Stay mentally healthy. Being a real life superhero can become stressful over time. It's important that you keep yourself mentally healthy so that you're able to help others resolve their problems. In addition to mental health issues like anxiety, depression, and addiction, stress can lead to physical problems like high blood pressure and promotes the formation of artery-clogging deposits.[11] Don't obsess over your new role as a real-life superhero. Take breaks and take nights off. Communicate with close family and friends and do something that makes you relax.
- Practice things like meditation, yoga, tai chi, and deep breathing to reduce your stress.[12]
- If you feel overwhelmed or obsessed over being a real life superhero, consider seeing a therapist or psychologist to discuss your thoughts.
EditGetting in Superhero Shape - Work on your strength. You'll need strength to look like a superhero and to defend yourself as a last resort. Go to the gym or work with a personal trainer to develop your strength. If you are already athletic or work out regularly, concentrate on developing meaningful strength by doing weight exercises.
- Exercises that can increase your strength include the deadlift, leg press, bench press, squats, and pushups.[13]
- Working out three days a week and giving yourself rest in between will help build your strength.[14]
- Improve your stamina. Being a real life superhero means that you're going to be actively walking around. This can become difficult if you're wearing a heavy costume while trying to stop crime. Good exercises to increase your stamina include running, jogging, walking, cycling, swimming, and doing circuit exercises.[15]
- Work on your cardio at least three times a week.[16]
- Change the exercises you do so you don't get bored.
- You can combine strength and cardio training when you work out.
- Remember to stay hydrated if you are patrolling the neighborhood.
- Take a martial arts or self-defense class. While you shouldn't actively try looking for fights, learning how to defend yourself in serious situations is probably something that you should learn how to do. Criminals don't want to be caught for their criminal activity, and informing the police of their deeds may cause them to direct their anger towards you. Look for reputable martial arts or self-defense gyms in your area and consider signing up for classes.
- Some popular self-defense martial arts include, Krav Maga, Sambo, and Brazilian jiu-jitsu.[17][18]
- Eat a healthy and balanced diet. If you eat unhealthy foods it will be harder for you to maintain your superhero physique and physicality. Eat foods that are conducive to an active lifestyle like nutrient rich vegetables like red and yellow peppers and dark greens like spinach and kale. Protein is also another important aspect of staying on a healthy diet. Eat things like lean or low-fat cuts of beef or pork, skinless chicken, turkey, and seafood.[19]
- Use whole grain options when eating starchy carbohydrates.[20]
- The average man should eat 2,700 calories per day and the average woman should eat 2,200 calories per day.[21]
- Some criminals will have no qualms harming you, so be very careful what crimes you deal with.
- Do not break any laws. Being a superhero doesn't mean you are above the law, and you aren't likely to get much public support just for claiming you are a superhero.
- Always report crimes to the proper authorities. Becoming involved in a crime could get you in trouble.
EditRelated wikiHows EditReferences EditQuick Summary
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| How to Become a Doctor Posted: 28 Apr 2019 01:00 AM PDT A career as a doctor is a prestigious, challenging, and altruistic path! To become a doctor, you need to study hard, stay focused, and progress effectively through about 11 to 15 years of higher education and training. This includes a Bachelor's degree, 4 years of medical school, and a residency program lasting from 3 to 7 years. After you have completed all of these requirements and become board certified, you will be allowed to practice medicine independently. EditBuilding Your Skill Set for Medical School - Take Advanced Placement tests if they will satisfy a prerequisite. AP credits are offered to high school students who have demonstrated advanced competency in a subject area. However, keep in mind that Advanced Placement credits may satisfy some of the prerequisite requirements, but they may not work for others.[1]
- For example, Harvard Medical School will accept AP credits in Chemistry in place of 1 semester of college-level chemistry, but they will not accept AP credits in place of the biology or writing requirements.
- Earn a bachelor's degree from a 4-year college. You need to earn a Bachelor's degree before you can enter medical school. Many medical school bound students choose to complete a degree in one of the sciences, such as biology, chemistry, or physics, to ensure that they obtain all of the required prerequisites for entry to medical school. However, you may complete a different degree as long as you complete the required prerequisite courses.[2]
- The required prerequisites may vary from school to school, but they usually include 1 year of biology with labs, 2 years of chemistry with labs, 1 year of physics with labs, 1 year of math including calculus and statistics, and 1 year of writing courses.
- Make sure that you check with the universities to which you are applying to determine their prerequisites.[3]
- Participate in extracurricular activities to build diverse skills and develop a work-life balance. In addition to the intellectual capacity for rigorous work, students will require strong emotional health to deal with the human aspect of medicine. This is why medical schools look at students' applications holistically, which means that they consider what you do in your free time in addition to your performance in the classroom. To show that you have developed the broad skill-set necessary to succeed in medical school – and the kind of work-life balance that fosters a healthy temperament in the workplace – engage in a range of extracurricular activities. Some good choices include:[4]
- Sports, such as soccer, hockey, track and field, or volleyball
- Language clubs, such as a Latin, Russian, or Spanish club
- Political clubs, such as College Republicans or College Democrats
- Special interest groups, such as women's student union, black student union, or LGBTQ student union
- Volunteer at a local hospital or clinic. Doing volunteer work is another excellent way to diversify yourself and also gain experience in a medical setting. Volunteer at your local hospital or health clinic for a few hours on 1 day per week.[5]
- Volunteering in a medical setting may also give you an opportunity to meet and talk to doctors. You can ask them about their path to medicine, how they chose a specialty, and what advice they have for someone who aspires to be a doctor.
EditApplying to Medical School - Take the MCAT by the September before you submit your application. The Medical College Admission Test (MCAT) is required for entry into medical school. The latest you can take this exam is in September of the year you plan to submit your applications. Plan accordingly and start studying at least 6 months before the test.[6]
- You may submit MCAT scores that are up to 3 years old, so you may consider taking the test a couple of years early. This way you can retake it if you don't do as well as you hoped.[7]
- Research medical schools to choose the best one for you. Medical schools are not all alike in terms of their program and their admission requirements. Most medical school applicants apply to around 16 schools to maximize their chances of being accepted by at least 1 school. Make a list of the schools that interest you and compare their programs and requirements to help you decide where to apply.[8]
- Use the American Association of Medical Colleges' website to help you compile your list: https://apps.aamc.org/msar-ui/#/landing. It provides a complete list of medical schools along with details about their program offerings, admission requirements, and tuition costs.[9]
- Write your medical school application essay 1 to 2 months before applying. Medical schools require applicants to write an essay that describes why they want to pursue a career in medicine. Give yourself plenty of time to craft this essay. The personal statement essay is your chance to show the admissions committee how you will add to their program in ways that are not evident elsewhere on your application, such as any obstacles you have overcome that may enhance your ability to be a good physician.[10]
- Make sure that your essay responds to the essay prompt or question and that it is well-organized and polished.
- Try asking your college advisor or a trusted professor to read over your essay for you before you submit it. Use their feedback to revise and improve your essay.
- Submit your application to the medical schools of your choice. Complete all required fields for the applications you submit. Make sure to double check your responses to ensure that everything is correct before you submit them. Applications for medical school are usually accepted in the fall about 1 year before you plan to start your program.[11]
- Be aware that each school may have a different deadline for their application, so you may want to keep a log of the dates.
EditCompleting Medical School and Residency Training - Attend medical school and complete all of the required coursework. Once you have been accepted to a medical school, register for and complete all of the required courses in the recommended sequence. You will be assigned an advisor who can help you to navigate this process. Make sure to ask them questions if you are unsure about how to progress through the program.[12]
- Many classes will be required as part of the core program, but you may have the opportunity to take special seminars on subjects that interest to you.
- Identify your specialty in the final year of medical school. Near the beginning of the last year of medical school, you will choose a specialty based on your interests, performance in the program, and professional goals. This will determine where you complete your residency and what you specialize in as a physician.[13]
- For example, if you are interested in cardiology, then you might pursue a specialty as a cardiologist.
- If you were most interested in neurology in your studies, then becoming a neurologist might be the best option for you.
- Go through a 3 to 7 year residency program. Near the end of your last year of medical school, usually in March, you will be assigned to a residency program in your chosen specialty. Most of these programs are through teaching hospitals, which will provide you with a combination of an actual medical setting and doctors who also teach.[14]
- For example, if you chose to specialize in cardiology, then you would be assigned to train and work in a cardiology wing of a hospital for the majority of the time. You would also participate in medical rotations that help build your skills within other departments, such as primary care or radiology.
EditGetting Certified as a Doctor - Complete your board certification in your area of specialization. Once you have completed your residency, you will need to obtain your board certification. Board certification requires taking a test that demonstrates your competency in your specialty. This will allow you to practice medicine in a specific state or region, set you apart as an expert in your field, and instill confidence in your patients.[15]
- For example, if you wish to be board certified in dermatology, then you would need to take the corresponding exam.
- Some specialties require that you work for a year and accumulate a case log before you sit for the full board exam. Be sure to confirm whether your specialty requires this. If so, you will need to work at a hospital or a private practice for a year before you are fully board certified. For this period of time between your residency and your certification, you will be "board-eligible" as opposed to board certified.[16]
- You may be board certified in more than 1 area if you are qualified to do so.
- Find a job to use your medical degree. Once you have completed your medical degree, finished your residency, and become board-eligible, you can begin working as a physician in the specialty you have chosen. There are many opportunities for doctors to work. You can go with a more traditional setting, such as a hospital or doctor's office, or opt for work in the military, a prison, or doing medical research.[17]
- Search for jobs online and apply directly to organizations you want to work for.
- Continue building knowledge and expertise throughout your career. Learning never stops when you are a doctor! After you complete medical school, it is important that you stay up to date on medical advances in your field. To do this, you will need to read medical journals in your chosen specialty, attend conferences, and take continuing education seminars.[18]
- Staying up to date on medical advances is important for every field of medicine since new discoveries, treatments, and techniques are being developed all the time.
- Start your own medical practice. Starting a medical practice can be extremely rewarding, and may turn out to be a great career move for you. However, by starting a practice, you will have much more to manage than you would if you went to work for someone else. Secure financing for your practice, such as by getting a small business loan, then set up your practice.[19]
- Make sure to keep your costs down to ensure that your practice will be profitable.
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