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09.03.2015, admin  
Category: Lean Muscle SupplementsEating Plan

If you are looking to bulk up and build some muscle, it is essential that you introduce plenty of protein into your diet. If you are looking to build muscle, you may see eggs as something to steer clear off, a food associated with English breakfasts and clogged arteries. Milk is known as the good stuff for a reason, and skimmed milk should be a part of your everyday diet as it contains both protein and casein in abundance. Beef, particularly lean beef, is a big favorite of body builders as it contains a combination of protein, amino acids, creatine, and B vitamins. Like turkey, chicken is low on the saturated fat and high in protein, and some would say it tastes better. One cup of lentils will provide you with around 16g of protein and the nutritional benefits of this food are great too.
Buffalo is not something you would probably eat as part of your regular diet, but it is higher in protein than beef, contains more amino acids, and has a massive 80 per cent less fat than the more popular red meat. Like buffalo, venison is unlikely to be something you get your teeth into regularly; however, it too offers a high source of nutrients without the excess fat. One of the best tasting meats there is, lamb offers a 9:1 protein to carbohydrates ratio and is packed with plenty of B12.
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Green Sprouts Baby Food Mill Green Sprouts Baby Food Mill Description: Make fresh, homemade purees for baby from fruits and steamed veggies with this easy-to-use hand-operated Baby Food Mill. TweetProtein 101: What it is and Why You Need Plenty of it For Muscle GrowthEssential for building new tissue and repairing damaged tissue, protein is the major building block for all the cells of our body, and is involved in virtually every process within these cells. As fundamental components of all living things, proteins comprise substances such as hormones, antibodies and enzymes – all crucial for the proper functioning of our bodies.
Given that the breakdown, digestion, and synthesis of protein expends a great deal of energy, the consumption of protein can result in an increased metabolic rate and further fat loss.
Compositionally speaking, protein is a complex organic macromolecule which contains carbon, hydrogen, oxygen and nitrogen (its distinguishing component), and is comprised of one or more polymer chains of amino acids linked together in specific sequences (certain sequences represent different protein types and their functions). Our protein requirements change the older we get and fall in line with how physically active we are; so whereas infants require around 10g of protein per day, adult men and women need, on average, 56g and 46g per day respectively (around 17%-21% of daily calories). For the average healthy person (or non-lactating or pregnant woman, who requires 71g or more per day), 50-60g of protein spaced out over a 24 hour period is the medically accepted average. Whenever we work a muscle to exhaustion with heavy weights, minute tearing occurs within its individual fibers; insufficient post-training protein consumption will delay, if not completely curtail, this muscle’s healing process. Under such catabolic conditions our muscles may not only fail to fully heal, and grow larger and stronger, they may further break down and lose size.
These are made by the body from essential amino acids, or through the breakdown of proteins.
At face value, the total protein composition of a food is not the best indicator of whether it will promote quality gains in muscle size or even the maintenance of good health. First of all, lean protein sources are preferable to those containing significant amounts of fat, such as those found in fast foods and fatty meats. Secondly, to be considered high quality, proteins must comprise a high percentage of essential amino acids, and the total usable protein content of a given type must also be high.
When assessing a protein’s quality, the first major indicator to consider is its biological value, or, bio-availability. Once the gold standard, eggs, with a rating of 100, have since been overtaken by whey protein, with its ranking of 104, and whey isolate, which ranks at a hefty 159. Nitrogen, a key element within protein responsible for tissue growth and the governance of many biological functions, accumulates in greater quantities, thus resulting in more beneficial enzymes (to aid with food digestion, protein synthesis and to catalyze metabolic processes), whenever we consume higher quality protein sources. Yet another way to measure a protein’s quality is by determining its protein efficiency ratio, or the rate at which an individual protein can sustain growth (determined in the lab by taking the weight, in grams, gained by a protein-fed test subject and dividing it by the amount, again in grams, of the specific protein this subject took). To ensure the proteins we consume are absorbed into our bloodstream at an efficient rate we must first assess their digestibility and utilization. For rapid assimilation and quick fire muscle gains, whey protein has become the standard by which all other protein sources are now measured. As noted above, while whey protein scores highest in all three measures of protein quality, casein is ranked lower than many common whole food sources. Whey and casein can also be combined to ensure both fast and slow release proteins are on hand to keep one’s muscles anabolic for longer.
A long standing debate – which is better, protein from whole foods or from supplemental sources?

Protein supplements have taken their rightful place as the most reliable and efficient source for rapid protein consumption which supports maximum muscle growth. However, whole foods are of equal importance – they supply many important co-factors that protein supplements may not.
In view of the combined BV, PER and NPU of our most commonly consumed protein-rich foods it appears that, in order of effectiveness, whey protein (preferably the isolates), eggs, fish, chicken, beef, cow’s milk and casein trump all others.
Whether we prefer to achieve an optimal intake of it in supplement form or through the consumption of whole foods, high quality proteins that are rich in all nine essential amino acids are a fundamentally important prerequisite for all hard training bodybuilders and strength athletes.
ISOFLEXThe best protein supplement on the market, featuring an ultra pure bioavailable whey protein isolate.CASEIN-FXA blend of 100% pure Micellar Casein and Calcium Caseinate provides 7 hours of protein digestion. Citrusway Hydrating Foot Lotion Description: 100% Paraben Free A hydrating formula enriched with a natural citrus extract to soften, smooth and revitalize rough damaged skin. Citrusway Hydrating Foot Lotion - 8 oz Citrusway Hydrating Foot Lotion Description: 100% Paraben Free A hydrating formula enriched with a natural citrus extract to soften, smooth and revitalize rough damaged skin. Aloha Jars are the world\'s first Rainforest Alliance certified candle line made of Eco Palm Wax sourced from certified organic palm groves in South America. When combined with lots of exercise and a strict training routine, protein will help gain muscle and lose fat healthily. In fact, research has shown eggs to be a health food and one that is perfect for muscle building. Saturated fat levels mean that you should not consume beef more than once a week, but factoring it into your diet is a must. A quarter cup of tasty almonds will provide close to 8g of protein, while around the same measure of peanuts will give you 9g.
It can be a bit dry for some people, but served with vegetables it makes a pretty good meal. Almost 30 per cent of calories in lentils are protein, so make sure you include these in your diet.
Not something you can consume more than once a week, but a great addition to a Sunday lunch! Not only are they high in protein, the clams are low in fat and contain plenty of B12, making them great for the active, muscle building individual.
As the hardest working molecules we have, proteins work overtime to ensure many of the chemical processes within our cells are carried out in an efficient fashion. Aside from building tissues and providing energy, protein also assists in weight management; by increasing protein from 15 to 30 percent of daily calories consumed, the spontaneous consumption of carbohydrates (a leading cause of obesity), and appetite, can be significantly decreased. In reality, most of us easily consume around 100g of protein per day (one chicken breast comprises about 35g of protein, a glass of milk around 10g, three slices of whole grain bread close to 10g).
Among serious weight trainers, the accepted rule of thumb for daily protein consumption is 1-1.5g of protein per pound of bodyweight (our 200lb bodybuilder would therefore need around 200-300g per day). Sufficient protein is therefore essential to ensuring that protein synthesis occurs following hard training sessions. Check the nutritional profile of the foods and supplements you consume to ensure they contain a full complement of essential amino acids. If the foods you consume contain amino acids mostly of the non-essential type, you may need to supplement your diet so as to include more of the essential kind. A lean protein source will be better assimilated and more efficiently used by our tissue than one containing a great deal of fat.
A reliable indicator of whether a protein source could be considered a good, or bad, option or has a large distribution of usable essential amino acids is its combined Biological Value (BV), Protein Efficiency Ratio (PER), and Net Protein Utilization (NPU) reading.
This will tell us how efficiently our bodies can use this protein – it’s the percentage of a given protein source that the body is able to absorb and utilize. Thus, measuring nitrogen retention (by assessing the amount contained in one’s diet minus that extracted in urine over a 24 hour period) is an effective way to determine whether we have consumed enough high BV proteins. Given that the quantity of one protein may promote greater weight gain compared to the exact quantity of another, it’s worth knowing which is which to ensure greater gains of our own.
A quality whey supplement (like ISOFLEX Whey Protein Isolate) can be used pre, intra and post workout, to infuse your muscles with high grade essential amino acids. However, this doesn’t mean that both do not have an important role to play in muscle growth. This makes it the perfect antidote to the 8-10 hour fast we are forced to undertake during sleep. As the perfect solution, ALLMAX’s newest product, HEXAPRO, with its six protein blend (whey isolate, whey concentrate, egg albumen, milk protein concentrate, micellar casein and hydrolyzed whey), and five amino acid blend (with BCAAs), can be taken at any time to flush the muscles with all the protein they need to grow.

Beef, for example, can provide a natural source of creatine, saturated fats (which can be useful for testosterone production), B-vitamins and a host of trace minerals for proper cellular functioning. Therefore, when planning your nutritional requirements, be sure to ensure the best of these comprise the majority of your diet. Given that our muscles, and indeed all the cells of our bodies, are comprised of proteins, we need plenty of these in nutritional form to repair and build a solid and more efficiently functioning foundation. With 20 years in the personal training trenches, the insights he has gained through practical experience, alongside degrees in psychology and sports science, have enabled him to go beyond the surface to provide educational articles that have informed thousands of health and fitness devotees the world over.
The amount of protein that you will need to consume is dependent on your level activity, but including a lot of it will go a long way to helping you achieving your goals. As well as this, the fish contains EPA and DHA omega-3 fats, which have been proven to help heart health and slow muscle breakdown, allowing you to train harder for longer. With around 14g of protein in every cup, black beans are perhaps the most beneficial, but organic soybeans and kidney beans – with 14 grams of protein per cup – are also excellent. The amount of protein in cottage cheese will depend on the brand, but always make sure to purchase the skimmed milk variety. While some proteins signal cell receptors to turn various processes on or off, others are charged with carrying certain molecules around the body, like for example, hemoglobin, which is perfectly shaped to bind with oxygen after which it’s carried to the tissues that need it most, such as the brain. Given that the body cannot manufacture essential amino acids on its own, it’s best to consume proteins which for the most part contain this variety.
The percentages quoted above would therefore, in the context of your own requirements, appear absurdly low – in fact, 56g of protein is barely enough to sustain the average 200lb athlete during the muscle repair process for a 2-4 hour period. Though the jury is still out on exactly how much protein is enough for optimal muscle growth, we would be wise to err on the side of more rather than less. So if size gains are what you’re training for, saturate your system with enough amino acids (from protein) to get the job done. Protein sources are generally ranked according to their BV (or how bio-available they are once consumed). A workout without a generous 25-30g serving of whey is, in today’s more enlightened age, considered a wasted workout.
As many a bodybuilding champion will attest to, both are not only desirable, they are essential. Taken immediately before retiring for the night, casein will stay in the system longer, shuttling valuable amino acids into our muscles while we sleep.
In fact, many are now using HEXAPRO almost exclusively as a one-stop protein product that is both convenient and effective (and delicious). It’s at this time when protein requirements are at their peak, both to stave off catabolism and to flood hungry muscles with essential amino acids for growth and recovery. Eggs and fish, with their superior protein content, essential fatty acids (EFAs) and high BV, are widely considered the perfect muscle-building foods.
Remember, if you want to look like a bodybuilder, you need to eat like a bodybuilder, and one of the keys to this mantra is maintaining an adequate ratio of protein in a well balanced diet. Whether our needs are basic, or we are elite athletes needing to recover from arduous training sessions, we all require a certain amount of protein in our diets. Key times for protein consumption are first thing in the morning (when nitrogen retention – an indicator of the extent to which protein is biologically available to support muscle growth – is extremely low) and during and directly after intensive training (when our muscles are most receptive to storing protein for rapid protein synthesis and faster recovery). Whey is also recommended in the early morning to offset any potential muscle catabolism brought about through a  sleep-induced 8-10 hour fasting period.
A good casein product (such as ALLAMX’s Casein-FX, which also supplies a hefty serving of glutamine and is of the preferred micellar and calcium caseinate type) is essential for those wanting around the clock muscle gains.
And finally, for those of us who actually enjoy cooking, food is both a source of great pleasure and a way to add spice to one’s life. The ideal compromise, it seems, is to use protein supplements strategically (3-4 times per day, in and around workouts, first thing in the morning and before bed) and employ whole food sources at all other times.
A perfect ratio of dietary protein not only sustains life but can enhance athletic performance and favorably increase our body composition to make us big and strong.

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