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admin | Hormone Supplements | 15.05.2015
The amount of protein you consume does depend on a number of factors including sex, age, weight, training type, training frequency to name a few. If you are a strength or power athlete or a bodybuilder then you may be looking at up to 3.5g of protein per kg of bodyweight but that is a shed load of chicken! So to summarise consuming protein is a fantastic way to improve body composition through muscle gain and fat loss. My next post will link back to this one and will discuss whether you should use protein shakes and other protein supplements so keep an eye of for that!
As a Personal Trainer I am frequently asked by clients if it possible to reduce body fat and add muscle to their frame at the same time?
To build muscle, along with strength training sessions you have to augment a proper and healthy eating plan. If you want to increase muscle mass and break through your muscle building plateau you require a proper diet plan including foods rich in nutrition. If you are looking for how to build muscle as successfully as possible then this is for you. In this guide to create the best diet plan, we have tried to cover almost every single aspect of how to create the eating plan that will be best for you and your particular goal. Here is a list of every major component that should be included into a diet plan to make it best muscle building diet plan possible. Particularly, the best daily caloric surplus for men is 250 additional calories while for women, it is stated to be 125 additional calories per day. You should keep a record of your weight and to do this, weigh yourself at least once in a week. You should eat good fat and your daily ideal fat intake is between 20-30% of your total calorie intake.
You should put an added preference on getting an adequate amount of your essential fatty acids, specifically omega-3, and this you can get easily from fish oil supplement. The ideal daily carb intake is counted as the leftover after eating the ideal protein and fat. Once you ‘ve created the perfect diet plan by setting your total calorie and nutrient intake, the main thing is to put your entire diet together in such a way that will help you most to stick to it always. You should incorporate foods according to your personal taste and needs into your diet plan.
You should add workout diet plan to build muscle containing a high amount of protein and carbs. For your pre workout meal, you can either consume a solid food meal 1-2 hours prior to your workout session, or consume a meal that you can easily and quickly digest. For your post workout meal, you can opt for either a normal solid meal or a liquid meal as soon after workout session.
Though for bodybuilding you do not require any supplement yet there are a few that could definitely be beneficial for the muscle building process. Along with a proper Monday to Sunday diet plan to build muscle, following a muscle-building workout is also important. About Latest Posts Follow mesumit chopraBlogger at Blogging StudioSumit Chopra is co-founder of Blogging Studio, growing internet marketing company in India. You’d need to eat about 16 eggs to get your daily quota of this muscle-building amino acid. Serious athletes never stop searching for ways to gain that extra performance edge… from the fuel they need to their training regimen.
Athletes may search the world over for more efficient ways to train… and better ways to optimize their diet and maximize the fuel they need.
I’m not sure how many athletes actually weigh their food, but this clearly illustrates the passion many top athletes share when searching for that extra edge they need to boost performance -- from pro athletes to Olympians to serious body builders.
However, you need FAR more leucine than the Recommended Daily Allowance (RDA) to reap this muscle-building benefit.
You'll find the highest concentrations of leucine and other branched chain amino acids (BCAA) in dairy products – especially quality cheeses and whey protein. Even when getting leucine from your natural food supply, it's often wasted or used as a building block instead of an anabolic agent.
Unfortunately, to get far and away your most competitive edge by exceeding maintenance levels is challenging.
Based on nitrogen-balance measurements, the requirement for leucine that maintains your current body protein is 1-3 grams daily.
Clearly, supplementing with whey protein can effectively allow you to get that 8g or more of leucine to build strong competitive muscle, without consuming freaky amounts of food and calories. Personally, after my morning workout, I start every day with a tasty whey protein shake I make myself.
Sometimes I fast until early afternoon when I do my workout, but I always have my shake after my workout to give my muscles the fuel they need. Well, first off, to make anything better, we need to go back to square one to see how we got there in the first place. With whey protein powder, there are 9 essential elements my team and I previously identified that still hold true for selecting any high-quality whey protein. Whey protein concentrate, NOT protein isolates – Protein isolates are proteins stripped away from their nutritional cofactors.
Maximum biological value, NOT compromised or damaged – Most whey proteins provide some benefit.
Easy to Digest, NOT Causing Digestive Stress – Many whey products contain long-chain fatty acids which are hard to digest and require bile acids to absorb. Free from Toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk – You want to avoid protein powders, both whey and non-whey, that contain dangerous levels of heavy metals like mercury, lead, cadmium, and arsenic.
In fact, a Consumer Reports' evaluation showed how some leading brands of protein powders exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain heavy metals. High-quality, whey protein powder helps boost your energy and promotes muscle strength, endurance, and recovery. First of all, when it comes to developing any whey protein powder, I cannot emphasize the importance of taste enough. You can rest assured that any whey powder I offer on my site will not contain any artificial sweeteners, sugar alcohols, glycerin, fructose, or gluten.
So, the challenge is how to naturally sweeten the powder just enough to make folks want to continue to use it. The naturally-occurring digestive resistant maltodextrin used to enhance flavor and provide other health benefits is a far-cry from the more commonly used synthetic varieties.
So, you can see the significant differences between synthetic maltodextrin and the naturally-occurring maltodextrin. And once again, you can rest assured that I would never approve anything synthetic to go into the very whey protein powder I use, or plan on using myself on a daily basis… even if it made the taste irresistible. This should give you a pretty good idea why I like this sweetener so much and recommend its use in whey protein powder.
An area I feel that’s critically important whenever developing an elite brand of whey protein powder is whether to use whey concentrate or whey isolate in the formula.
Cheats you out of IgG immunoglobulins, which are excellent sources of glutamine and cysteine bound to fat globules. If you look closely at a protein powder label and see soy lecithin listed in any form, this is something I strongly suggest you avoid. Now that I’ve identified several ingredients to avoid and the importance of natural sweeteners in any whey protein mix, what about other ingredients that could potentially enhance it? First off, I recommend taking a closer look at the amount of fiber included in your protein powder. I believe fiber content in whey protein powder would be worth the extra benefits to athletes and health-conscious folks alike. One challenge when optimizing protein intake from whey is protein gets digested in your stomach. Keeping your gut as healthy as possible is essential in maximizing your benefits from natural protein. Probiotics can also help your body synthesize leucine, which you need for muscle building. Now, if only someone would find a way to combine both high-quality whey protein and probiotics into the same powder… that would be something. Adding more fiber, probiotics, and calcium to whey protein helps top athletes better balance muscle building, contraction, and recovery.
Put even more emphasis on good taste – Sweeteners like digestive resistant maltodextrin and Luo Han fit the bill.

Include probiotics in the formula – Helps to synthesize leucine to enhance building muscle and helps you maintain a healthy gut.
Focus on mineral content – In this case, calcium, which plays a key role in muscle contraction and is necessary for exercise recovery. Avoid soy lecithin – This is a waste product laden with solvents and pesticides and should be shunned at all costs. And once again, I’ve taken most of your guesswork out of finding such a difficult-to-find protein powder. As you already discovered, a high-quality whey protein is not only dependent on the ingredients that go into the formula, it’s also dependent on the right kind of processing to yield optimal nutritious results. In developing Mercola Pure Power Protein, one challenge that presented itself was how to include more fiber in the powder. This was not a small task because the natural solution I wanted the most came from chia seeds… a food high in fiber, protein, and essential oils. The major issue faced by the manufacturing process was how to grind the chia seeds and add them to the formula without having them go rancid.
This is where a high-quality manufacturer became invaluable – with processes focused on avoiding rapid oxidation and rancification. By naturally protecting the chia seeds and essential oils from rancidity and oxidation, Mercola Pure Power Protein contains added fiber without compromising shelf-life and longevity. Natural sweeteners – Both digestive resistant maltodextrin and Luo Han used to enhance the overall taste and provide other natural benefits. Chia Seeds – Regarded by botanical experts as a super food, chia seeds are high in protein, fiber, and essential oils. Coconut MCT (medium-chain triglycerides) – Medium-chain fatty acids have been shown to be an ideal muscle fuel.
If you’re a demanding athlete and serious about whey protein, you must be impressed by the ingredients that make up Mercola Pure Power Protein. One very important point to make here is that I still consider Miracle Whey™ to be an excellent source of whey nutrition. Some protein powders may contain risky levels of heavy metals like mercury, lead, cadmium, and arsenic.
Yes – Good taste is important and this whey takes some extra steps in ensuring a balanced, natural delicious taste. Yes – The unique blend of whey, chia seeds, and probiotics yields a very high biological value. Yes – This whey protein delivers a high biological value but not as much so as Mercola Pure Power Protein.
Delivering high biological value is at best suspect in whey powders not using all-natural ingredients. Very few whey powders focus on providing healthful fiber content or even list the per serving amount on the label.
Yes – Mercola Pure Power Protein is focused on muscle nourishment with its unique set of natural building and recovery ingredients.
Yes – Certainly provides muscle nourishment, but not to the degree of Mercola Pure Power Protein. Most protein powders focused on muscle-building fail to include natural ingredients to really enhance muscle nourishment. I think you’d agree the above chart speaks for itself on the enhanced benefits of Mercola Pure Power Protein.
In many cases in natural nutrition, the sum of combinations of natural foods and supplements can be greater than the individual nutrient parts. Provides a high biological value – These three superfoods yield high absorption and digestion of protein powder.
The exclusive triple-power of whey protein, chia seeds, and probiotics is like no other I’ve seen in satisfying demanding athletes looking for the optimal protein powder.
Not only is Pure Power Protein what I believe to be your best option for a top-quality, enhanced protein powder, it also comes in a revolutionary packaging that is better for the environment, and you!
Unlike the plastic containers of the past, Pure Power Protein now comes in innovative gusset bags. By using a bag instead of the plastic container, much less space is used during the shipping process, therefore less fuel is used overall for transport.
In addition, the bag makes it easy to pour the last couple of servings into the scoop without making a huge mess, which can happen with rigid, round plastic containers.
I’m constantly working with my team to improve not just our product formulas and formulations, but how to make your life easier with container packaging improvements. If you’re an athlete serious about gaining an edge on the competition, or just someone more demanding about supporting your overall health, Mercola Pure Power Protein is something I strongly recommend. There are many choices out there for you, but how many can even come close to making it through my selection gauntlet? The unique combination of high-quality whey protein, chia seeds, and probiotics cannot simply be found today. Not everyone may be as demanding as you, and or even need the ultimate whey protein powder.
And with my guarantee (see below), you have little to risk with giving this extraordinary protein powder a try. INGREDIENTS: Whey Protein Concentrate, Inulin (Fructooligosaccharides [From Chicory Root]), Organic Sweet Whey Powder, Organic Nonfat Dry Milk, Acacia (Gum Arabic), Natural Flavors, Guar Gum, Organic Cocoa Powder, Sunflower Lecithin, Chia Seeds, Medium Chain Triglycerides, Luo Han Guo Juice Concentrate, Probiotic Blend (Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, Bifidobacterium longum, Bifidobacterium lactis, Lactobacillus plantarum), Arabinogalactan. INGREDIENTS: Whey Protein Concentrate, Inulin (Fructooligosaccharides [from Chicory Root]), Acacia (Gum Arabic), Natural Flavors, Organic Sweet Whey Powder, Organic Nonfat Dry Milk, Guar Gum, Strawberry Powder, Sunflower Lecithin, Chia Seeds, Beet Powder (for Color), Medium Chain Triglycerides, Luo Han Guo Juice Concentrate, Probiotic Blend (Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, Bifidobacterium longum, Bifidobacterium lactis, Lactobacillus plantarum), Citric Acid, Arabinogalactan. INGREDIENTS:Whey Protein Concentrate, Inulin (Fructooligosaccharides [From Chicory Root]), Acacia (Gum Arabic), Organic Sweet Whey Powder, Organic Nonfat Dry Milk, Guar Gum, Natural Flavors, Sunflower Lecithin, Chia Seeds, Medium Chain Triglycerides, Probiotic Blend (Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, Bifidobacterium longum, Bifidobacterium pactis, Lactobacillus plantarum), Luo Han Guo Juice Concentrate, Arabinogalactan. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Protein helps build lean muscle tissue by increasing protein synthesis building muscle an stunts protein degradation (breakdown) for several hours after consuming it. Protein helps suppress hunger, meaning if you are consuming a regular protein diet you should be able to reduce your portion size and have less urge to snack, reducing your overall calorie consumption and therefore assisting with weight loss. Consuming a high protein diet will allow you to make substantial size and strength gains during weight training. There are many other advantages which I’ll not go into detail about now but they include, improved bone density, improved cardiovascular health, better brain function and improved sleep. There are substantial health benefits from consuming protein as well as gains in strength and performance.
I qualified as a personal trainer in 2010, gaining my qualification through ‘The Training Room’, a highly establised training provider within the health and fitness industry. You are making the wrong exercise choices   Of course if you are a beginner you need to gradually ease yourself into exercise, learn techniques and good form etc etc, however far too many people stroll through workouts barely breaking a sweat.
You should avoid gorging any macro nutrient like muscle-building protein in any one sitting. You should follow a diet that would help you to eat more quality food just in one day than usually many people eat in two days. You should measure yourself on an empty stomach in the morning and keep track of your weight. You should include your daily diet with high quality whole food sources like chicken, meat, fish, etc. Most of the carbohydrate in your body should come from unprocessed nutrient-rich sources such as rice, potatoes, vegetables, fruits, oats, whole grains, etc.
The most important thing is that whatever you eat, you should make sure that you are getting the right amount of calorie and nutrient for the day and you are getting it from highly rich sources and not from processed and junk foods. These supplements could help you to enhance some aspect of your muscle building process and your overall health as well to some degree. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page.
The Find Health Tips website is for informational purposes only and is not meant to serve as medical or clinical advice or to replace consultation with your physician or mental health professional or case manager. Some athletes weigh their food in an effort to achieve what they believe to be the delicate balance between consuming enough fuel calories without sacrificing optimal performance weight. So to create the correct anabolic environment, you need to boost leucine consumption way beyond mere maintenance levels. In fact, the whey protein powder I use in my post-workout shake today was developed based on these criteria. But, due to the ingredients, the source of the whey, the concentration of beneficial nutrients, or the type of processing, many whey products simply don't deliver what they promise.

Any high concentration of heavy metals consumed over time could lead to serious health consequences.
That's why I've spent so much time working with whey powder formulators to get the taste just right. If you don’t know the difference you could be in for a very unpleasant surprise -- so let me help explain the difference. Not only does naturally occurring digestive resistant maltodextrin enhance the taste, it also provides other health benefits as well… a win-win scenario.
But what brought it to the attention of American food manufacturers was the discovery of a secret locked in the fruit extract – called mogrosides. It’s simply another piece of the puzzle to naturally sweeten the whey to create a balanced more desirable flavor. And talk about an area of major confusion… many supposed experts favor whey isolate. So, be sure to take a closer look at any protein powder label for evidence of a natural healthy supply of fiber within. This means that a large percentage of amino acids may not be fully utilized and may not reach your lower intestine.
So, not only can high-quality probiotics keep your gut healthy, when combined with high-quality whey protein, probiotics can enhance muscle development.
That’s why I helped formulate a unique whey protein to meet and exceed the additional 5 requirements. Apache and Aztec warriors sustained themselves by bringing the seeds along while on conquests. Many producers of protein powder address this issue by using unnatural synthetic preservatives. MCT can replenish muscle energy without raising insulin, support weight management, and promote lean muscle gain.
You now simply have another option if you need and want even more from your protein powder as a serious athlete.
Protein is found in hair, nails, bone muscles and cells and are involved in most functions within the body, therefore its pretty important we keep levels topped up right?! If weight training helps you increase muscle mass and protein helps you increase muscle mass then together we have a lethal combination.
Consume enough protein to reflect your weight, lifestyle and goals through a variety of protein sources to keep eating exciting and satisfying.
Since gaining my qualification I have established my own business providing a first class personal training service to a wide range of clients of differing ages and fitness levels via one to one sessions and group classes. This may sound incredibly obvious but you must be in a calorie deficit to lose body fat, i.e you must burn more calories that you consume. Although researchers have not been able to figure out the exact number, it is generally supposed that our body cannot use more than 40 grams at one sitting while the rest is then stored as fat in the body.
Every meal you eat should be loaded with nutritious foods to help you get bigger and stronger muscle mass. If your weight gain is perfect according to the ideal rate, then it is perfect but if it isn’t, then you need to make your daily calorie intake up or down until your weight gain is perfect. If you are getting the proper amount of protein, calorie and fat then everything else is just a minor detail. And from a health and wellness standpoint, it’s been shown to not affect your blood sugar levels. But if you can confirm that the soy lecithin used in the product is organic and non-GMO, it is ok, but not nearly as healthful as your whey protein should be. I’ve yet to see another powder as good as Mercola Pure Power Protein that satisfies and exceeds my challenging criteria.
A It gives a whopping 30 grams protein per serving, with 6 grams of branch chained amino acids and 6 grams of gluatmine. Protein rich foods include meats, fish, nuts and pulses, eggs, milk and yoghurt to name a few!
Studies have shown that increasing protein intake by 65% move normal levels over a set period of time produces the greatest muscle development. If you want to build your muscles and lose fat then you need to not only create but also carefully follow a healthy Monday to Sunday diet plan to build muscle.
This weekly high protein mass gain diet and eating plan is sure to assist in building muscle size. If you are an early eater or prefer to eat late instead of early than you should follow it continuously. You should put all your requirements together based on what is best and preferable for you. Caloric surplus intake without putting those calories in use means that it will just get stored in the body as fat. A It also throws in a turmeric, probiotics, and tart cherry for better overall recovery speed.
From this diet plan, you will also get all the nutrition and energy needed to hard workouts and get big muscle mass.
Because at the end, what matters is what you eat and how much you eat… not when and how you eat it. Hence, in order to get the best result, you should include a proper workout routine with a proper and healthy diet plan.
Plan your meals according to your convenience making it most enjoyable and sustainable for you.
A That means you get all natural performance without all the add ons of less scrupulous products.
A If you want to skip our review, go ahead and click the image above to check out Vega Sport Protein today!Vega Protein is one of the hottest protein powders on the market right now.
A Their product is giving results to people from all walks of life, and gives a solid boost in not only muscle recovery, muscle function and muscle formation, but also energy, weight loss and overall performance.
Get Vega Sport Protein HERE!How Does Vega Protein Work?Vega Protein works by giving your body everything it needs to build muscle, maintain muscle, and help aid in muscle recovery. A That means that you get a first rate protein powder +, without the harmful additives that make a lot of protein powders fall flat.
A These highly usable amino acids are HUGE for muscle repair and performance, as they help to boost both protein synthesis and energy levels.
A While those claims can be made by most protein supplements, Vega Protein sets the edge by giving users a few additional ways to improve performance, including Tart Cherry, Turmeric and Probiotics. A The first added ingredient, Tart Cherry, has shown promise as a way to naturally help combat inflammation and aid muscle recovery.
A Not only do they have the best available prices, they have a ton of reviews and additional information for you to check out before you buy.
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