The warrior's thread/back on my regimen
Options
Comments
-
THE BENEFITS OF PROTEIN SHAKE
Find out how protein shakes can help you add the extra 5 lbs, lose the extra weight around your stomach or help you get cut for a contest!
By: David Galanis
These days, it seems like there are more and more bodybuilders taking in more protein in some form or another. Just walk around the local grocery store, and you'll likely find an assortment of protein-enriched cereals and even "high"-protein oatmeal. Whether the type of protein is soy, whey, casein, or milk... it's all about one thing: protein.
Of course, one of the best ways to get the amount of protein that your diet requires is through solid food, but as I am sure many bodybuilders would agree, it is not always easy to get all of their protein though solid foods. Especially when you carry out a full time job and don’t always have time to prepare meals, through which to get your protein. This is where protein shakes have their place.
Protein: The Benefits
So why is it that so many bodybuilders take protein shakes? Well, protein is used for the production of muscles. Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can't put together the structures that make up every cell, tissue, and ? , nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles wouldn’t heal up as quickly and could therefore lead to overtraining your muscle which could lead to injury.
Also, after a workout is one of the best time to get protein into the body so that the protein can be delivered to your muscles, to begin healing the �"micro tears‿ (very small tears in the muscle tissue, caused by intense contraction of the muscle during workout) in the muscle.
Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since protein shakes only take about 30 minutes to reach the muscle after ingestion. Definitely, we can see the advantage to taking a protein shake in this instance.
Which Protein Is The Best Choice?
Whey protein has become a favorite supplement for those seeking to put on muscle and enhance their physiques as well as improve their health. In order to decipher which protein is best for a particular need, typically one would use a specific gauge of some sort (e.g., protein quality tests) to determine which protein to use. The most commonly used criteria to measure the quality of a protein is Biological Value (or BV for short), which is the amount of nitrogen (body protein in grams) replaceable by 100 grams of protein in the adult diet.
Proteins with the highest BV are considered by many to be the best for promoting growth, but this is an often disputed issue among scientists. However, most scientists directly involved with protein research agree that the higher the BV, the better the protein is digested, used, and retained in the body. This should equate into more lean tissue gained, all things being equal (i.e., calories, exercise choice, etc.). It is, however, a very complicated topic not given to such black and white answers.
The bottom line is, whey is a complete protein with a very high BV and this means it contains all the essential and nonessential amino acids and boasts the highest branched-chain amino acid content found in nature. The BV of whey is approximately 104, while the next highest BV is 100, for whole egg. In contrast, the BV of whole milk is 91, the BV of casein is 77, beef is 80, soy is 74, wheat is 54, and beans are 49.
Again, BV is only one criteria for proteins, and although important, people often make too big a deal of it. For example, beef has a fairly low BV but has been a staple protein for athletes (and people in general) for decades. Soy has a low BV but has other potentially useful properties. So, as a general guide to choosing proteins, BV is something to consider but should not cause people to put blinders on to other proteins.
How Much Should You Take In?
The minimum amount of protein that you should take in for building muscle is 1 gram of protein per pound of body weight (for instance, if you weigh 200 pounds than the minimum amount of protein you should take in is 200 grams of protein for muscle growth). Any additional protein that exceeds the daily minimum for muscle gain just helps to speed up the healing process.
Even though there has been debate over a maximum amount of protein you should take in, it is my belief that it is not possible for somebody to take in too much protein, however, if you take in huge amounts of protein it is a good idea to supplement your diet with calcium and magnesium since excessive amounts of protein has been proven to deplete the amount of calcium and magnesium in the body. However, I emphasize high protein ingestion for more than one reason. Not only do muscles require the marvelous ingredient to repair and grow but also three-quarters of the solids in the body are comprised of proteins.
When Are The Best Times To Take In Protein?
So now you know the benefits and how much you should take in, but the question arises, when is the best time to take protein into your body? Well, one of the times that your body is in need of it the most is immediately following a workout since your body starts to heal the muscle right after a workout, taking protein at that time will give the body the fuel it needs to heal and grow.
Following your workout it’s a good idea to take in small meals containing high protein in about three to four hour intervals, thereby providing your muscles with a constant supply of protein to help your muscles heal. It is also vital to take in a protein drink or a slow burning protein (such as cottage cheese) before you go to bed therefore providing your muscles with protein, since your body will be slowly depleted of protein as you sleep. Breakfast is a key meal as well, because your body awaits nourishment after sleeping for 8-12 hours. One of the best tips of advice I can give you though, is to eat consistently, day in and day out.
Conclusion
Regardless of your goals, protein should be regarded as a foundational nutrient of any nutrition program …amp;quot; it's an essential ingredient for achieving optimal progress in physique enhancement and performance. It's certainly no secret that any person who is generally active in sports and/or trains with weights or other resistance will benefit from getting enough protein. However, even those who don’t bodybuild can find advantages to taking in protein. Many enjoy the anti-aging effects that a high protein diet can result in. But the only way to find out how beneficial protein can be for you, is to try it for yourself! -
Types of Whey Protein
Whey Protein Concentrate (WPC)
The amount of protein in whey protein concentrate can vary between 25-89%. The whey protein powder supplements that you find in health and nutrition stores often list whey protein concentrate on the label. This type of whey protein is usually 80% protein. The rest of the product consists of lactose (4-8%), fat, minerals, and moisture.
Whey Protein Isolate (WPI)
WPI is the purest form of whey protein available and contains between 90-95% protein. It is a good protein source for individuals with lactose intolerance as it contains little or no lactose. WPIs are also very low in fat. The cost of a WPI will be slightly higher than WPC due to the purity and higher protein content of the product.
Hydrolyzed Whey Protein
The long protein chains in the whey protein have been broken down into shorter chains called peptides. This makes the whey protein more easily absorbed by the body and may reduce the potential for allergic reactions. Hydrolyzed whey protein is often used in infant formulas and sports and medical nutrition products. Hydrolysis does not reduce the nutritional quality of the whey protein.
Sports Nutrition
The amino acid profile of whey protein is almost identical to that of skeletal muscle*
Provides a high concentration of branched chain amino acids (BCAAs) to maintain and repair lean muscle tissue following exercise and to prevent muscle breakdown*
Provide BCAAs to help maintain adequate stores of glutamine to limit muscle breakdown an a decline in immune function*
May increase glutathione levels to help improve body composition (sustain lean muscle), enhance exercise performance and help maintain immune health*
Helps stimulate muscle protein synthesis after exercise to reduce muscle damage and improve endurance*
Easily digested, high quality protein to provide additional energy*
Provide BCAAs to help prevent fatigue during intense, longer duration sports events*
Helps athletes maintain a positive nitrogen balance to minimize muscle breakdown and enhance muscle repair/recovery*
Additional information: US Whey Proteins In Sports Nutrition - US Dairy Export Council
Protein Requirements
Protein is an essential nutrient your body needs on a daily basis. Whey protein is a high quality complete protein source that is easily digested. It is also a rich source of branched chain amino acids (BCAA) including leucine, isoleucine, and valine. Adding whey protein to your daily intake offers many health and nutritional benefits.
In order to be your best all day long your body needs “fuel” 3-5 times a day, starting first thing in the morning. Protein should be a part of every meal throughout the day for the best nutritional results.
Protein requirements will vary from person to person based upon many different factors including the ones listed below.
Daily Value (DV): The DV for protein is 50 grams based on a 2,000 calorie diet.
Body composition: Most people require 0.4 grams of protein for every pound of body weight to meet the body’s basic requirements.
Activity Level: Individuals who regularly engage in strength training or endurance exercise require additional protein. The Institute of Medicine recommends 0.5 – 0.8 grams of protein for every pound of body weight for these individuals.
Stages of Life: In certain stages of life, such as adolescence, pregnancy, and lactation, the body’s protein requirements may vary.
Overall Health: Various diseases and medical conditions often increase the body’s protein requirements. -
Weight Management & Whey Protein
Exhibits a greater satiety effect compared to soy protein isolate and egg protein*
May help stimulate an appetite-suppressing, satiety effect to reduce overeating*
More effective than red meat in reducing weight gain and increasing insulin sensitivity*
Rich source of BCAAs, including leucine, and bioactive components to help increase fat loss and promote lean muscle tissue as part of a diet and exercise program*
Provides high quality protein for weight loss surgery patients, both pre-operation and post-operation*
Additional information: US Whey Ingredients and Weight Management - US Dairy Export Council
Body Composition & Whey Protein
May improves muscle protein synthesis in individuals of all ages*
The amino acid profile of whey protein is almost identical to that of skeletal muscle*
High levels of the essential amino acids found in whey protein are most effective at stimulating protein synthesis*
The BCAA leucine may promote more efficient recovery following exercise*
Whey protein supplementation before exercise enables more effective fat utilization and preservation of muscle*
Immune Health & Whey Protein
Provides a high concentration of BCAAs to help manufacture glutamine to fuel the immune system*
Helps enhance humoral (antibody) response to support immune health*
Improves intestinal tract antibody responses*
Excellent source of cysteine to enhance glutathione status and maintain and/or improve immune function and optimize immunity*
May help cystic fibrosis patients maintain optimal glutathione levels to help counteract the negative effects of disease related oxidative stress* -
Whey Protein And Its Benefits To Bodybuilding
Whey protein has an incredible number of benefits, and it seems that current research just keeps finding more and more benefits, but fails to find any negative aspect of whey protein, which was once a waste product in the production of cheese. But what is the bodybuilding benefit of whey protein?
As you probably know, bodybuilders need a great deal of protein. In fact, bodybuilders generally take in twice the daily recommended allowance of protein. Most bodybuilders consume 1 gram of protein for every pound of body weight, each and every day. But not just any protein will do when you are serious about bodybuilding.
Most serious bodybuilders will choose whey protein. Furthermore, they will choose the more expensive whey protein isolate, over the whey protein concentrate, to get a purer form of the whey protein, with less fat and lactose. There are scientific reasons why whey protein is preferred over all other protein sources for bodybuilders.
Whey protein is a complete protein, which means that it contains all of the essential and non-essential amino acids that the human body needs. It contains the right combination of amino acids that are needed by bodybuilders, which help the body composition, and serve to enhance physical performance. If that benefit of whey protein isn't enough, it just gets better from there.
Ads by Google
Whey protein also has branched chain amino acids, or BCAAs. In fact, it has the highest levels of BCAAs than any other food source. BCAAs are extremely important to bodybuilders, because they metabolize in the muscle tissue. In fact, when you are working out, these BCAAs are the first amino acids that your body will use - directly in the muscles. These BCAAs are essential in the repair of muscle tissue, and in rebuilding muscle tissue. But, the benefit of whey protein for bodybuilders continues from there.
Whey protein is considered to be a fast protein. It is easy to ingest and digest, and it is quickly absorbed by the body. In turn, it provides fast nourishment for the muscles. It is also a great source of leucine. Leucine is also essential for bodybuilders, because it plays a role in muscle protein synthesis and the growth of muscles.
If all of these benefits of whey protein weren't enough, the list keeps growing. Whey protein boosts the immune system, by providing the body with higher levels of glutathione. This is a natural anti-oxidant which is present in the body; however exercise reduces the amount that is present. Whey protein serves to keep the level of glutathione, at the very least normal, if not higher than normal.
Then of course, there are the non-bodybuilding benefits of whey protein. These include easier weight management, diabetic control, nourishment for cancer patients, reduced chance of breast cancer, wound care, cardiovascular health, and a slow down of the aging process in muscles and bones. As you can see, the benefit of whey protein for bodybuilders is astounding. The benefit for everyone, however, is also astounding. -
How to Build Muscle With Whey Protein Supplements
Muscles use protein as fuel to help repair, rebuild, and maintain themselves after being used excessively during a workout. Whey protein supplements, when used with a balance of proper diet and exercise, can help build muscle.
Difficulty: Moderately Challenging
Instructions
Things You'll Need
Whey protein powder
Water, milk, and/or ice
Shaker cup or blender
1
Do some research into the whey protein supplement that is going to work best for you. Some powders may have a lot of protein, but also have high amounts of sugar and fat. Take your time reading the nutrition labels, and finding a flavor variety that you like.
2
Do exercises that focus on one or two muscle groups per day. For example, work your chest and triceps muscles one day and your back and biceps the next. You want to get your muscles to a point where they are in need of fuel, and working out is the best way to achieve that.
3
When muscles are worked to the point of exhaustion using heavy weights and a high number of repetitions, they are essentially torn. Right after a workout, muscles are essentially looking for protein to help rebuild themselves larger to accommodate the heavy weights you're asking them to lift. Within 20 minutes of your workout ending, prepare a whey protein shake (with protein powder mixed with milk or water in a shaker cup or empty water bottle) and drink it. Measure the powder to include a serving of 30 to 40 g of whey protein.
4
Consume protein shakes throughout the day in order to meet your recommended daily value of protein. When trying to build muscle and working out consistently, plan to take in 1 1/2 to 2 g of protein per pound of body weight. For example, if you weigh 175 lbs., you should aim to consume 262 to 350 grams of protein per day.
5
Repeat the process of targeting one or two muscle groups per day and drinking a protein shake right afterward. Make sure you allow your entire body to rest for 1 to 2 days per week. By alternating muscle groups for each workout, it will give each group a 2- to 3-day period to rest before repeating. Muscles need time to utilize the protein you feed them and repair completely from the last workout. -
Power Protein Shakes to get you Jacked!
By Anthony Ricciuto
This article is going to be a little different from some of the others that you have read here in my articles at The Bull. Instead of boring you with some scientific studies or quoting the latest journal of Dietetics I thought I would give you something that will give you a little flavor. Since I have gotten hundreds of emails asking me what my favorite protein shake recipes are, I thought I would give you some of my personal favorites. This way I can get all you protein stalkers off my back for a little while and at the same time give you something that will make you actually like your protein shakes. So many people complain that they don’t like taking shakes because they taste bad. If your shakes taste bad then you are just a ? at best because they don’t have to. The exception would be whey hydroslates but that is another article in itself. So get out your tub of protein mix, gather up all the tasty ingredients and plug in that old blender because its time to get jacked!
Why Protein Shakes are Essential
If you have been a regular reader of my articles you will know that I am a big advocate of protein shakes for powerlifters. Why do I recommend them so heavy with my athletes? There are several reasons why they are essential in the nutrition plans of powerlifters. First off they make life a lot easier. No they won’t pick up the kids from school or do the dishes for you but they will save you a lot of time. In this day and age most people are working long hours and running around town like a chicken with its head cut off. For those of you living a mellow life in a small town… I am jealous! But the fact remains that a lot of us do not have the time to eat six meals per day. First to cook all the food and then eating it will sometimes cause you to spend the entire day just cooking and eating. This is where shakes come in because many lifters can eat 3-4 solid food meals per day with ease and then throw in another 2-4 protein shakes in between them. Now you can eat like a champ without having to have your own live in chef. Another reason why I like them is that in some instances they are more effective than food. Now you may be wondering how a supplement can at times be better then food? One distinct time period is post workout. Here is a time when your body needs nutrients fast. Sucking back some chicken and potatoes right after your workout is not going to get the job done. Protein shakes are liquid so they allow your body to get the amino acids into your bloodstream much faster then any food. Depending on the formula that you choose you can also control the rate in which the amino acids hit your bloodstream as well. For post workout periods you can get some formulas to hit your bloodstream as fast as sugar. At bedtime you can create a formula that will take several hours to fully release all the amino acids so that you get an anti-catabolic effect while you sleep. So in certain times protein shakes will make a huge difference and are actually more beneficial than solid food. The next reason why I am big on them is that they taste great! Now if the last time you had a protein shake was in the early 80’s then you may disagree. The processing and manufacturing of protein fractions has come along way in the last decade. There are actually shakes out there that taste good and when you spice them up with some of my recipes that you will find below they can taste unbelievable. This is a major benefit for those lifters who may be going down a weight class. The great taste of a creamy peanut butter protein shake will help keep away those cravings for a chocolate bar or ice cream. So enough babbling from me. I can go into all the scientific stuff in a future article. This one is dedicated to the recipes that I love!
Peanut Butter Power Shake
Ingredients:
2 scoops of vanilla whey protein
1 tbsp. of sugar free instant butterscotch pudding mix
2 tbsp. of natural chunky peanut butter
16 oz. of skim milk
5 ice cubes
Add all ingredients to the blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing. This is a great shake for those of you looking to pack on some size or for you super heavyweights looking to maintain your current weight.
Mouth Watering” Maple Cinnamon Meal Replacement
Ingredients:
2 scoops of vanilla whey protein
1 cup of cooked Rolled oats
½ teaspoon cinnamon
1/8 c sugar free maple syrup
1 tbsp of Flaxseed Oil
16 oz. skim milk
This is a great shake for those of you who like maple cinnamon pancakes and it is a much healthier choice. It gives adequate amounts of protein and complex carbs, with just a hint of EFA’s. Perfect for any powerlifter!
Iced Café Mocha Madness
Ingredients:
8 oz. Skim milk
8 ice cubes
4 tablespoons heavy whipping cream
12 oz. of Starbucks Coffee
2 scoops of chocolate whey and misclellar casein protein powder
This is another mass maker shake for the coffee addict. If you are looking for a cappuccino type shake then this is just what the doctor ordered. Due to the higher saturated fat content it is not for those looking to drop weight.
Chocolate Banana Icey
Ingredients:
16 oz. of skim milk
6 ice cubes
2 bananas
2 tablespoons of heavy cream
2 scoops of chocolate whey protein powder
Oh yeah baby. For those chocolate banana freaks out there this will get the job done that is for sure! For those looking to cut weight just reduce the banana to one and cut out the heavy cream. It still tastes great with about half the calories. -
Chocolate Coconut Cream Dream
Ingredients:
16 oz. of skim milk
4 ice cubes
2 tablespoons of heavy cream
2 tablespoons of cream of coconut
2 scoops chocolate whey protein powder
For those of you out there that love chocolate coconut cream pie this is the shake for you. Forget about those other boring shakes you have made in the past as this one here will take care of all your chocolate needs!
Root Beer Protein Float
Ingredients:
1 can of Diet Barqs Diet Root Beer
2 tablespoons of Heavy Cream
8oz of skim milk
6 ice cubes
2 scoops of vanilla whey protein powder
Hey I couldn’t forget the good old Root Beer float could I? Of course not my man, it should be part of every powerlifters plan. I am not into soda by the way but since I know a lot of lifters out there drink tons of it anyway I thought I would include it here, but at least I made sure that it was sugar free.
Pineapple Power Press Shake
Ingredients:
5 ice cubes
16oz of skim milk
2 scoops vanilla whey protein powder
1/2 cup pineapple chunks
For all you pineapple lovers out there this shake is calling your name! Simple to make, but oh so sweet to taste. If you like a little tangy fruit in your shake then this is going to make your mouth water.
Pina Colada Power Shake
Ingredients:
12 oz. water
4 ice cubes
3 scoops vanilla whey protein powder
1/3 cup Pineapple chunks
2 tsp. Coconut extract
Yeah, I am not the biggest Pina Colada buff in the world but I know there must be some power vixens out there that will just love this one. If you are looking for a creamier shake then sub the water with skim milk. This shake can be used when dieting as it is low in calories but is protein packed to the max.
Chocolate Banana Bench Press Blast Off
Ingredients:
2 scoops of chocolate whey protein powder
8 ounces of skim milk
6 ice cubes
1 banana
Here is a simple shake that isn’t high on the calories but it makes up for it with its taste. Perfect for lifters watching their weight or dieting and can be used often.
-
Choco-Rasberry Dream
Ingredients:
2 scoops of chocolate Miscellar Casein protein powder
10 ounces of skim milk
6 ice cubes
12 raspberries
This is a super duper special shake. The ladies will love this one I guarantee it! Depending on how thick you like it you can drink it or eat it with a spoon. This one will get your praises no doubt!
Blueberry Cream Monster Maker
Ingredients:
2 scoops of vanilla whey protein powder
16 ounces whole milk
4 tablespoons of heavy cream
6 ice cubes
30 blueberries
Here is another energy packed shake that will make your mouth go crazy. This is a calorie dense shake. For those who are looking to cut weight just replace with skim milk, cut the berries by half, and cut the cream. I am telling you this is one of my favorites. It’s easy to make and it goes down oh so smooth!
Strawberry Cheesecake Heaven
Ingredients:
16oz skim milk
2 scoops of vanilla whey protein powder
10 frozen strawberries
4 tbs. low fat sour cream
2 Grahm Crackers
For those naughty boys and girls out there that like their cheesecake then this is the shake for you. Get out the old blender and give this recipe a whirl because you will love it…guaranteed!
Tropical Power Delight
Ingredients:
12 oz. of skim milk
2 scoops of vanilla whey protein powder
1 frozen banana
2 tbs. low fat sour cream
1 tsp. of coconut extract
Oh man do I wish I was under a palm tree in the Bahamas right now sipping on some tropical fruitee, letting the sun rays beat down on my face with the roar of the waves setting off the perfect background noise. Oh sorry guys I was just day dreaming again and by the weather that we are going to see in the next couple months you can’t blame me. Here is a tropical shake that will at least help take away those winter blues making you forget that in just a little while you will be shoveling piles of snow from your driveway. Hey I would like to give a shout out to all my friends in the Bahamas who I used to compete with. I haven’t forgotten about you.
Morning Thunder
Ingredients:
1 cup of Freshly Squeezed Orange Juice
1 cup of skim milk
1 tablespoon of Flax Seed Oil
Here is a very basic energizer that is great to get you started first thing in the morning hence the title. So the next time you are running late give this one a try to get you on your feet in no time.
Chocolate Peanut Butter Power Blaster
Ingredients:
16 oz. of skim milk
6 ice cubes
4 tablespoon heavy whipping cream
2 tablespoons of natural peanut butter
2 scoops chocolate Miscellar Casein protein powder
This shake is not for the faint at heart. This is one calorie dense shake and it will no doubt help you pack on the mass you are looking for. Give it a whirl and let me know how you like it!
Mass Maker
Ingredients:
16 oz. whole milk
1/2 cup raw almonds - blend with milk only until creamy smooth
1 large frozen banana
2 scoops of vanilla whey protein powder
1 tablespoon of Flax Seed Oil
This is just what the title says- The Ultimate Mass Maker. For you skinny ? out there that are just looking to get yourselves up a class or you big boys who are looking to pack on yet more size, this is the shake for you!
Juice it Up!
Ingredients:
2 Scoops of Unflavoured Egg White Protein Powder
1 cup of orange juice
½ cup water
1 banana
10 frozen strawberries
5 ice cubes
Here is a light and refreshing shake that won’t weigh you down. It is a fresh and invigorating drink that will have you coming back for more. Light to the taste and easy on the stomach so for all those lifters that bloat easy this is the shake for you.
Frankestein Mass Mix
Ingredients:
16 oz of whole milk
2 scoops vanilla whey protein
2 bananas
8 pasterized eggwhites
2 tbsp. of natural peanut butter
10 grams of glutamine powder
10 grams of creatine
2 tbsp. of honey
2 scoops low fat ice cream
4 ice cubes
Ok boys this is what you need when you are looking to pack on size in a flash. This is one very calorie dense protein packed shake and is geared for lifters 250 pounds and above. You lightweights can drink it too but it may be just to much to handle in one serving. If it was good enough for Frankenstein then it is most definelty will make a monster out of you! -
Sweet as Honey Southern Powershake
Ingredients:
16 oz of skim milk
2 Grahm crackers
2 tbsp. of honey
2 tbsp. of fat free cream cheese
2 scoops vanilla whey protein
6 ice cubes
This is a favourite of all my good old Southern Boys. They just love this shake especially all my lifters down in Georgia and Texas. Oh yea, don’t mess with Texas especially after they have had one of these shakes because you won’t stand a chance!
Oreo Cream Dream Come True!
Ingredients:
2 Scoops of Chocolate Whey/ Miscellar Cassein Protein
2 Grahm Crackers
2 Oreo Cookies
16 oz of skim milk
2 scoops of low fat chocolate ice cream
Now this is a special shake and should be used sparringly due to the ingredients. This is a favourite shake that I use with my skinny lifters and youngsters looking to pack on size. It is very calorie dense so it should be used by those in lighter weight classes looking to go up and teenagers who are trying to get in the extra calories they need to get their body to pack on weight. I have included Miscellar Cassein in here to thicken it up and to give you an extra long release of amino acids into your bloodstream. Just what all you teenagers need to help build the base. Ok… all you other lifters can try it too but make sure that you have it once in a while not daily.
Macadamia Madness
Ingredients:
2 Scoops of Vanilla Whey Protein
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts
16oz of skim milk
For all you lifters that like nuts…no not those you sicko I am talking about peanuts, cashews, almonds…here is a shake for you. Damn lifters only have one thing on their mind!
Oat-“Meal” Monster
Ingredients:
1cup of cooked oatmeal (cooked in water and cooled)
2 scoops vanilla whey protein
4 dashes of cinnamon
1/8 cup of sugar free maple syrup
1 tbsp chopped almonds
16 oz of skim milk
Here is a shake that will fill you up like there was no tomorrow. This is a perfect meal replacement shake hence the fancy name. It is perfect for those lifters that need an energy dense breakfast to get them started but don’t have the time to sit down for some eggs and oatmeal. Try this out as you will like it!
Guilt Free Cinnamon Roll Delight
Ingredients:
2 scoops vanilla protein powder
2 tbsp sugar-free instant vanilla pudding
1/4 tsp. of cinnamon
1/2 tsp of vanilla extract
1 packet artificial sweetener
a sprinkle of butter flavored extract
16 oz. skim milk
5 ice cubes
Ladies here is your dream come true. No it’s not a husband who does all the chores, cooks and cleans, all the while looking like an underwear model. You all have to stop reading those romantic novels as it makes your expectations for us way too high. Anyway here is a shake that will be top spot on your list and if you can get your husband to make it for you…yeah right keep dreaming.
Jamaican Coconut Explosion
Ingredients:
2 scoops vanilla whey protein powder
1/2 cup of pineapple juice
1/2 cup of orange juice
1/4 tsp. of rum extract
1/4 tsp. of coconut extract
8 oz. of skim milk
6 ice cubes
Hey Mon, here is a little Island shake that will make you feel oh so good. Don’t worry be happy! No it doesn’t have any Jamaican Gold in here as one of the ingredients but it still will make you wish you were in Jamaica feeling the wind in your hair. Since I can’t fly all my fans over there for a nice little vacation from the “Hell on Earth” that most lifters call their job and family, this is the least that I can do.
Triple Fruit Sorbet
Ingredients:
16 oz. of orange juice
2 scoops of Milk Isolate Protein
1 scoop of low fat mango sorbet
1 scoop of low fat raspberry sorbet
1 scoop of low fat peach sorbet
2 scoops of low fat vanilla ice cream
Now this is an ice cream lovers shake come true. This is one big shake once it is all blended up and you may have to share it with someone. That is unless you are Garry Frank! Blend up this creamy shake and add ice if you want it to be thicker.
Conclusion
Here you have it my fellow power mongers. These are no doubt some of the tastiest protein shakes out there. These are some of my personal favorite recipes and I wanted to share them with you so you stop coming up with excuses not to drink your shakes. Now I don’t recommend that you drink these types of shakes everyday for all of your shakes but they can really help you out when you need a little break from the ordinary. It will break things up and you will now look forward to drinking your shakes. Since you know that I am big on getting in your protein shakes daily as part of your Power Nutrition Plan it is essential to make them taste great otherwise you will avoid them like the plague. So until next month train hard, eat clean and give some of these recipes a try… you won’t be disappointed!
Bulk Nutrition - Retail Nutritional Supplements, Bodybuilding and Fitness Articles, and Bulk Specialty Powders! -
......................
-
I am gonna go buy some fish oil now, I am totally sold.
-
waterproof wrote: »The Miracle of Green Tea
"Better to be deprived of food for three days, than tea for one." (Ancient Chinese Proverb)
Is any other food or drink reported to have as many health benefits as green tea? The Chinese have known about the medicinal benefits of green tea since ancient times, using it to treat everything from headaches to depression. In her book Green Tea: The Natural Secret for a Healthier Life, Nadine Taylor states that green tea has been used as a medicine in China for at least 4,000 years.
Today, scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with drinking green tea. For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.
To sum up, here are just a few medical conditions in which drinking green tea is reputed to be helpful:
cancer
rheumatoid arthritis
high cholesterol levels
cariovascular disease
infection
impaired immune function
What makes green tea so special?
The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.
Links are being made between the effects of drinking green tea and the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat, the French have a lower incidence of heart disease than Americans. The answer was found to lie in red wine, which contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.
Why don't other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the Camellia sinensis plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.
Other Benefits
New evidence is emerging that green tea can even help dieters. In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.
Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also ? the bacteria that causes dental plaque. Meanwhile, skin preparations containing green tea - from deodorants to creams - are starting to appear on the market.
Harmful Effects?
To date, the only negative side effect reported from drinking green tea is insomnia due to the fact that it contains caffeine. However, green tea contains less caffeine than coffee: there are approximately thirty to sixty mg. of caffeine in six - eight ounces of tea, compared to over one-hundred mg. in eight ounces of coffee.
Thanks!!! I have more questions for you later..... -
I am gonna go buy some fish oil now, I am totally sold.
YOU WILL LOVE FISH OIL and the benefits, if you got a costco go there and pick up a bottle from Kirkland that contains 400 fish oil pills for around 12-14 dollars you cant go wrong -
Alright 4 weeks in and i lost 12 pounds, nothing for me to get to exicited about for I got a long way to go, I Now box 3 days a week and the other four i do cardio in the early morning. I started to get my meal plan in order, but since i got a family i cant spend 200 dollars every 2 weeks on food that will last 2 weeks.
when i was living the bodybuilding lifestyle i spend 200 dollars every 2 weeks on groceries, that's 400 dollars a month on FOOD for one person.
So now i have to make sure my wife and seeds or good what they need before i buy my food.
here what i eat.
1st meal - PROTEIN SHAKE with Almond milk
2nd meal - Whole Oat's Oatmeal and Egg whites and Turkey Bacon
3rd meal - 2 slice of whole grain wheat bread and 3 slices of turkey meat with carrots or whole wheat grain tortilla and i will make wraps
4th meal - Protein Shake with a cup of Brown rice and some veggies and Boiled eggs.
5th meal - Salad with a Salmon Patty or chicken breast
6th meal - Cottage Chesse -
"Desire is the key to motivation, but it's the determination and commitment to an unrelenting pursuit of your goal- a commitment to excellence- that will enable you to attain the success you seek."
-
CASEIN PROTEIN BENEFITS
Protein has been shown to improve weight management, muscle growth, immune function and exercise recovery. It is derived from a variety of different food sources including; rice, egg, milk, pea and soy. Casein protein is the predominant protein found in milk. It makes up about 80% of the protein in cow's milk, while the remaining 20% of protein in milk comes from whey. Casein protein is extracted from the milk through ultra filtration, without the use of chemicals. The key benefits of casein protein are that it is slow-digesting, has an excellent amino acid profile and enhances muscle growth.
Slow Digesting Protein
Casein protein is a slow-digesting protein that forms a gel in the gut. Amino acids are then steadily released into the blood stream over the course of time. Unlike whey protein that peaks absorption in forty minutes, casein protein takes 3-4 hours to reach peak levels in blood amino acids and protein synthesis. The body can continue to absorb casein protein for up to seven hours.
Most Recommended Protein Designed by a Dietitian for Health and Healing. Order UNJURY online. www.UNJURY.com
Sponsored Links
Muscle Growth
According to Slooten, muscle growth is dependent on the balance between protein synthesis and protein breakdown. The goal is to increase protein synthesis and decrease protein breakdown. Casein protein is considered to be a muscle-sparing protein. Since casein protein slowly enters the blood stream, it has very little impact on protein synthesis, but it has a powerful effect on reducing protein breakdown.
Using Casein Protein
To take advantage of casein proteins effectively, you need to use them at the optimal times of day. Casein protein is the best and only protein to take before going to sleep. Since casein breaks down steadily over time, it will continue to allow the body to absorb muscle-sparing protein throughout the night.
Casein protein may also be used if you are going to go without food for more than three hours or are using a protein shake as a meal replacement. Ideally, a 50/50 blend of whey and casein is your best choice as a meal replacement. This blend will give you a quick shot of protein and a sustained release of protein to carry you until the next meal. -
WHAT ARE THE BENEFITS OF CASEIN PROTEIN?
Casein protein makes up approximately 80 percent of milk's protein. It is a slow digesting protein because it forms a gel in the stomach that results in a gradual release of amino acids into the bloodstream. Casein protein is found in foods such as cottage cheese and yogurt, and is also available in supplement form as a powder. Research indicates that casein protein might provide a few benefits.
Muscle Breakdown
Researchers from the Universite Clermont Auvergne in France examined the effects of slow and fast dietary proteins on muscle breakdown in healthy adults. Participants consumed a single meal rich in casein protein or whey protein, a fast-digesting protein. Scientists reported in the December 1997 issue of the journal "Proceedings of the National Academy of Sciences of the U.S.A." that casein protein inhibited whole body muscle breakdown by 34 percent, whereas whey protein had no effect.
Muscle Mass
Casein protein might play a role in building muscle mass, according to a study at Baylor University. Researchers explored the impact of protein plus amino acid supplementation on muscle anabolism, or the buildup of muscle tissue. Participants performed resistance training for 10 weeks while consuming 20 g of protein, which consisted of casein plus whey, and 6 g of amino acids or a placebo one hour before and after workouts. Scientists discovered that the protein plus amino acid group experienced greater increases in fat free muscle mass compared to the placebo group, according to the September 2007 issue of the journal "Amino Acids."
Muscle Strength
In research reported in the January 2000 issue of the "Annals of Nutrition & Metabolism," researchers from Brigham and Women's Hospital studied the effects of a reduced calorie diet, protein intake and resistance training on muscle gains and fat loss in overweight police officers. Subjects were placed into one of the following groups for 12 weeks: reduced calorie diet; reduced calorie diet, resistance training and casein protein; or reduced calorie diet, resistance training and whey protein. At the end of the study, researchers found that the casein group experienced greater increases in muscle gains and muscle strength compared to the other groups.
Allergies
Casein protein is generally considered safe, but individuals who are allergic to milk should avoid casein protein products, according to the Mayo Clinic website. Consult with your health care provider before consuming casein protein supplements. -
Damn what a three weeks, I had some personal, family issues to deal with and i got off track, during the holidays the devil be in overdrive. I got thrown of track but before everything went to ? , being stressed out and eating bad BUT BEFORE I FALL OF THAT HORSE i DID got down 1 paint size.
BUT YO, I AM A WARRIOR AND BACK ON MY REGIMEN, i AM SWITCHING MY BOXING SCHOOL AND MY WORKOUT SCHEDULE. All the Bad vibes and fighting with family is behind me. The Most High always hold me down.
So i am back on my horse and will post some more articles and my workout plan and drop quotes and ect.
PEACE TO ALL -
FOR YALL YOU WHO'S PLAY IN THE GREY AREA OR EVEN practitioner of the science of anobolics. IN JANUARY 2011 the world famous Super-drol will be banned, with P-PLEX.
THE FDA/DEA will banned it, again they try to shut down the industry. but hey dont worry because we have the best scientist in the world, all they going to do is find two molecues that make that one and it let converse in the bodies to make the one. -
ALRIGHT YALL, MR. OLYMPIA IS 3 MONTHS AWAY, this year is going to be a monster year. Hopefully Brandon Curry will get of his ass and compete with the big dogs.
2012 Mr. Olympia Qualified
Country
Beyeke, Lionel
France
Centopani, Evan
USA
Cutler, Jay
USA
Greene, Kai
USA
Heath, Phil
USA
Jackson, Dexter
USA
Jackson, Johnnie
USA
Kefalianos, Michael
Australia
Martinez, Victor
Domincan Republic
McMillan, Cedric
USA
Rockel, Ronny
Germany
Warren, Branch
USA
Wilmore, Bill
USA
Wolf, Dennis
Germany
2011
Phil Heath
Las Vegas, NV
2010 Jay Culter Las Vegas, NV
2009 Jay Cutler Las Vegas, NV
2008 Dexter Jackson Las Vegas, NV
2007 Jay Cutler Las Vegas, NV
2006 Jay Cutler Las Vegas, NV
2005 Ronnie Coleman Las Vegas, NV
2004 Ronnie Coleman Las Vegas, NV
2003 Ronnie Coleman Las Vegas, NV
2002 Ronnie Coleman Las Vegas, NV
2001 Ronnie Coleman Las Vegas, NV
2000 Ronnie Coleman Las Vegas, NV
1999 Ronnie Coleman Las Vegas, NV
1998 Ronnie Coleman New York, NY
1997 Dorian Yates Los Angeles, CA
1996 Dorian Yates Chicago, IL
1995 Dorian Yates Atlanta, GA
1994 Dorian Yates Atlanta, GA
1993 Dorian Yates Atlanta, GA
1992 Dorian Yates Helsinki, Finland
1991 Lee Haney Orlando, FL
1990 Lee Haney Chicago, IL
1989 Lee Haney Rimini, Italy
1988 Lee Haney Los Angeles, CA
1987 Lee Haney Gothenburg, Sweden
1986 Lee Haney Columbus, OH
1985 Lee Haney Brussels, Belgium
1984 Lee Haney New York, NY
1983 Samir Bannout Munich, Germany
1982 Chris Dickerson London, England
1981 Franco Columbu Columbus, OH
1980 Arnold Schwarzenegger Sydney, Australia
1979 Frank Zane Columbus, OH
1978 Frank Zane Columbus, OH
1977 Frank Zane Columbus, OH
1976 Franco Columbu Columbus, OH
1975 Arnold Schwarzenegger Pretoria, South Africa
1974 Arnold Schwarzenegger New York, NY
1973 Arnold Schwarzenegger New York, NY
1972 Arnold Schwarzenegger Essen, Germany
1971 Arnold Schwarzenegger Paris France
1970 Arnold Schwarzenegger New York, NY
1969 Sergio Oliva New York, NY
1968 Sergio Oliva New York, NY
1967 Sergio Oliva New York, NY
1966 Larry Scott New York, NY
1965 Larry Scott New York, NY -
2012 Branch Warren Trains Insane Shoulder | Triceps Motivational
http://www.youtube.com/watch?v=9IjderbhWaY -
Magnesium – The Weight Loss Cure
Magnesium – The Weight Loss Cure
by Dr. Carolyn Dean
(NaturalNews) OK, I give up. I admit it, the only books that people are buying are weight loss books. So in order to get the message about magnesium across to the masses, I present you with The Magnesium Weight Loss Cure. I just read Wheat Belly: Lose the Wheat, Lose the Weight and I agree with my friend, magnesium expert, Morley Robbins who says that just about every chapter in Wheat Belly relates to magnesium deficiency.
But the author, because of his myopic medical training, doesn’t realize the connection. Morely feels that there is a biological change on the part of the eater that’s fueling this allergic response, i.e., magnesium deficiency. And with the research on magnesium deficiency associated with pancreatic enzyme deficiency, we have another clue.
I’ve already said a lot about weight and its association with magnesium in my book, The Magnesium Miracle? Here are some high points.
1. Magnesium helps the body digest, absorb, and utilize proteins, fats, and carbohydrates.
2. Magnesium is necessary for insulin to open cell membranes for glucose.
3. Magnesium helps prevent obesity genes from expressing themselves.
THE WEIGHT CONNECTION
Magnesium and the B-complex vitamins are energy nutrients: they activate enzymes that control digestion, absorption, and the utilization of proteins, fats, and carbohydrates. Lack of these necessary energy nutrients causes improper utilization of food, leading to such far-ranging symptoms as hypoglycemia, anxiety, and obesity.
Food craving and overeating can be simply a desire to continue eating past fullness because the body is, in fact, craving nutrients that are missing from processed food. You continue to eat empty calories that pack on the pounds but get you no further ahead in your nutrient requirements.
Magnesium is also necessary in the chemical reaction that allows insulin to usher glucose into cells, where glucose is involved in making energy for the body. If there is not enough magnesium to do this job, both insulin and glucose become elevated. The excess glucose gets stored as fat and contributes to obesity. Having excess insulin puts you on the road toward diabetes.
The connection between stress and obesity cannot be overlooked. The stress chemical cortisol signals a metabolic shutdown that makes losing weight almost impossible. It’s as if the body feels it is under an attack such that it must hoard all its resources, including fat stores, and won’t let go of them under any inducement. Magnesium can effectively neutralize the effects of stress.
OBESITY, MORE THAN BAD GENES
The public has been told that obesity is inherited, which makes people think they don’t have a hand in creating this problem and can continue their bad habits and blame their genes. Animal experiments show, however, that if a mouse with an obesity gene is deprived of B vitamins, the obesity will be expressed. But if it is fed plenty of B vitamins, it will remain thin. The process of metabolizing B vitamins is called methylation, and magnesium is necessary for one of the most important steps in this process.
Every metabolic function in the body requires vitamins and minerals – without them, symptoms develop. Therefore, the first step in treating nonspecific symptoms is diet and dietary supplements, not drugs. It is also important to note that many of the weight loss diets that people subject themselves to are often deficient in magnesium.
ABDOMINAL OBESITY
Gaining weight around your middle is related to magnesium deficiency and an inability to properly utilize insulin. It also sets the stage for Syndrome X. You only need a tape measure to diagnose a predisposition to Syndrome X – a waist size above 40 inches in men and above 35 in women puts you at risk. In their book The Magnesium Factor, authors Mildred Seelig, M.D., and Andrea Rosanoff, Ph.D., take note of research showing that over half the insulin in the bloodstream is directed at abdominal tissue. They theorize that as more and more insulin is produced to deal with a high-sugar diet, abdominal girth increases to process the extra insulin.
SYNDROME X
The term “syndrome X” describes a set of conditions that many believe is just another fancy name for the consequences of long-standing nutritional deficiency, especially magnesium deficiency. The long list includes high cholesterol and hypertension and obesity. It also encompasses elevated triglycerides and elevated uric acid. High triglycerides are usually found when cholesterol is elevated but most often when someone has a high-sugar diet, such as from drinking sodas daily and eating cakes and pastries.
High uric acid is due to incomplete breakdown of protein from lack of B vitamins and digestive enzymes. This complex collectively appears to be caused by disturbed insulin metabolism (initiated by magnesium deficiency), called insulin resistance, and eventually can lead to diabetes, angina, and heart attack. We also know that lack of magnesium sets the stage for a deficiency of pancreatic enzymes.
As previously noted, magnesium is required in the metabolic pathways that allow insulin to usher glucose into cells, where glucose participates in making energy for the body. If magnesium is deficient, the doorway into the cells does not open to glucose, resulting in the following cascade of events:
1. Glucose levels become elevated.
2. Glucose is stored as fat and leads to obesity.
3. Elevated glucose leads to diabetes.
4.Obesity puts a strain on the heart.
5.Excess glucose becomes attached to certain proteins (glycated), leading to kidney damage, neuropathy, blindness, and other diabetic complications.
6. Insulin-resistant cells don’t allow magnesium into the cells.
7. Further magnesium deficiency leads to hypertension.
8. Magnesium deficiency leads to cholesterol buildup, and both these conditions are implicated in heart disease.
Syndrome X, according to Dr. Gerald Reaven, who coined the term, may be responsible for a large percentage of the heart and artery disease that occurs today. Unquestionably, magnesium deficiency is a major factor in the origins of each of its signs and symptoms, from elevated triglycerides and obesity to disturbed insulin metabolism.(1,2)
-
Magnesium – The Weight Loss Cure..continuing.
INSULIN RESISTANCE
Insulin’s job is to open up sites on cell membranes to allow the influx of glucose, a cell’s source of fuel. Cells that no longer respond to the advances of insulin and refuse the entry of glucose are called insulin-resistant. As a result, blood glucose levels rise and the body produces more and more insulin, to no avail. Glucose and insulin rampage throughout the body, causing tissue damage that results in overuse and wasting of magnesium, an increased risk of heart disease, and adult onset diabetes.
One of the major reasons the cells don’t respond to insulin is lack of magnesium(3) Some studies show that chronic insulin resistance in patients with type II diabetes is associated with a reduction of magnesium; magnesium is necessary to allow glucose to enter cells.(4) Additional studies confirm that when insulin is released from the pancreas, magnesium in the cell normally responds and opens the cell to allow entry of glucose, but in the case of magnesium deficiency combined with insulin resistance the normal mechanisms just don’t work.(5) However, the higher the levels of magnesium in the body, the greater the sensitivity of the cells to insulin and the possibility of reversing the problem.(6)
So, get your weight loss cure today. Start taking magnesium, soak in Epsom salts baths or spray it on your body and watch the weight drop off.
While you’re doing that don’t be surprised if you lose lots of other symptoms like : hypertension (cardiovascular disease, kidney and liver damage), peroxynitrite damage (migraine, multiple sclerosis, glaucoma, Alzheimer’s disease, etc.), recurrent bacterial infection due to low levels of nitric oxide (NO) in the cavities (sinuses, ? , middle ear, lungs, throat, etc.), fungal infections due to a depressed immune system, thiamine deactivation (low gastric acid, behavioral disorders, etc.), premenstrual syndrome, calcium imbalance (osteoporosis, hypertension, mood swings, etc.), tooth cavities, hearing loss, diabetes type II, cramps, muscle weakness, impotence (lack of NO), aggression (lack of NO), fibromas, potassium deficiency (arrhythmia, hypertension, some forms of cancer), iron accumulation, etc.(7)
-
Some inspirations for the ladies and FELLAS a 64 year old women with a great body (NO EXCUSES LADIES), AGE DO NOT MATTER. I WILL BE LIFTING WELL INTO MY 80'S.
Ruby Carter-Pikes, 64-Year-Old Great-Grandmother, Shows Off Age-Defying Fitness Competition Body (PHOTOS)
Meet the 64-year-old great-grandmother beating twenty-somethings to first place in fitness contests.
Ruby Carter, 64-year-old fitness fanatic from Los Angeles, California, a recent victory over her perky twenty-something rivals at the FitSciences Championships was just another notch on her belt. Ruby Carter-Pikes, also known as 'Miss Ruby', is a great grandmother with a six pack that even a college athlete would be jealous of and a cabinet of bikini competition trophies to prove it. -
Yo, saw this thread and had to get involved. I'm currently lowering my body fat percentage while maintaining my muscle mass and possibly gaining some muscle mass. (Totally possible even though for yrs people have said its not) I'm using a combination of Carb cycling and intermittent fasting. I Lift heavy 3x a week, and twice a week I do HIT. I used to do Brazilian jiu jitsu but I've pulled back to help my lady train. Miss it though.
Anyway, Don't know if your still in this thread, but i wanted to talk about a few things, first, fish oil supplements are wonderful for the body, but absolute ? for the environment. The oceans are gonna be empty of life by 2050 according to a few studies. Ever tried algae supplements. They're competive price-wise , and renewable source just a thought. Let me know what you think. Also casein protein specifically has been linked to cancer, I'd stay away from that ? .
https://www.youtube.com/watch?v=R82JYr8fmgo
